10 Easy Ways to Add Extra Protein to Every Bariatric Meal

Here are ten super protein ingredients to easily sneak into bariatric meals for that extra protein kick. A few grams here and there adds up. Good habits for a lifetime!

1. Almonds, 6 grams of protein in 1 ounce (25 almonds)
Add slivered or sliced almonds to vegetables sauteed with salt and pepper. Add Parmesan cheese for even more protein and flavor.

zucchini sautéed with almonds for added protein and bariatric eating

2. Chia Seeds, 11 grams of protein in 2 tablespoons
Add a tablespoon of these power seeds to four ounces of juice or sprinkle on salads or fruit & yogurt

Chia seeds blended into Raspberry juice for bariatric eating

3. Cottage Cheese 15 grams of protein in 1/2 cup
Go savory with scallions and radishes for a protein snack or use as a filling for a single egg omelet

Cottage cheese is high protein bariatric eating

4. Egg, 7 grams protein in one large egg
Add chopped or sliced hard cooked egg to salads or to top vegetables or poach an egg in pasta sauce for a light meal

add hard cooked eggs to salads for extra protein when bariatric eating

5. Quinoa, 6 grams of protein in 1/4 cup
Add to sautéed or roasted vegetables to make a Mediterranean Vegetable Salad or take it a step further and add shrimp or beef

Quinoa at 4g protein per 1/4 cup is great for bariatric eating

6. Beans, 5 grams of protein in 1/4 cup
Add beans to any salad, stew, or soup

Taco Soup is high in protein and has good balance for bariatric eating

7. Broccoli, 4 grams of protein in one cup
Add to a stir fry, use as a side dish, or make Crustless Broccoli Egg & Cheese Pie for a big vegetable protein boost

Baked Broccoli with Cheese and Eggs, a perfect texture for bariatric eating

8. Edamame, 9 grams of protein in 1/2 cup
Make a salad with shelled edamame, a stir fry or use in soups or side dishes like this Edamame Succotash which is a stir fry of diced bacon edamame, corn, red pepper and red onion

Edamame Succotash for bariatric eating

9. Greek Yogurt 7 grams of protein in 1/4 cup
Use as a Vanilla Ginger Dipping Sauce for fruit or a savory sauce for chicken or vegetables or stir into soup or a beef stir fry for a creamy Beef Stroganoff

Tender Beef Stroganoff uses Greek yogurt for creaminess and a protein boost for bariatric eating

10. Parmesan or Romano Cheese 10 grams of protein 1 ounce
Add freshly grated cheese to top vegetables, soup, or salads but only a chunk of the real deal, Parmesan Regiano, Locatelli, or Romano will make a dish sing in Italian with lots of flavor as well as protein

Ricotta with red sauce, basil and pecorino romano for bariatric eating


BONUS: Most days with a busy schedule it’s just easier to pour 1/2 cup Almond Breeze Unsweetened Almond Milk into a glass, add a scoop of Inspire Dutch Chocolate Cake protein powder, stir with a spoon and go ‘Mmmmmmmm’ with that first sip.

Inspire Dutch Chocolate Cake Protein Powder

Get yourself some INSPIRE Protein Powder