Can someone show me how you do it? Like a sample menu? I'd like to try increasing my protein intake above 80 and keep my calories around or under 800. Currently I have egg whites for breakfast and lean protein and beg for dinner and lunch. Snack is generally a piece of cheese and or lunch meat. I'd love suggestions that doesn't include using shakes (they make me gag)! I am 3 months out. Thanks!

You could try the clear Protein drinks like Isopure or Syntrax nectar. They don't taste as thick as milk based shakes. You can also try having Soup or broth with a bit of unflavored protein.

Non shake based suggestions:

Try adding a mid-morning snack to the mix.Try also adding a tbsp of nut butter and or greek yogurt as a snack. If you don't have a cholesterol problem, eat the whole egg. Most of the good bits are in the yolk. Add a bit of shredded cheese to the eggs. I've read other posters have a Protein Bar for snack instead of shakes. I'm not a fan of Protein Bars, but the qwest bars seem to be really popular.

ETA:

Try this:

Breakfast:

2 eggs, 1/8 shredded cheese 2 sausage links - 24protein

Snack - qwest bar 20 protein

lunch - 2 ounce baked chicken ½cup of romaine (or spinach leaves for another 2gms protein) hard boiled egg and shredded cheese with either a light vinaigrette or oil/balsamic vinegar or salsa to keep calories low) 17 -19 protein

Snack: String cheese 7 protein

dinner: 2 ounce baked chicken or other lean meat. Dark green leafy veg ~ 9 protein

That should give you between 76 - 80 grams of protein without a single shake and plenty of Fiber to keep you regular.

Add an Isopure nocarb drink (40 grms protein per bottle)diluted with Water and you increase your protein to close to 100

I can get 100 grams of protein a day with food but not for under 800 calories. Why do you want to keep your cslories under 800 calories? What has your NUT advised?

I'm interested in hearing how people do this, as well. I had my 3-month follow up appointment recently, and the PA said this is the time they want to see their patients phasing out the Protein shakes. But I can't really figure out how to do it without going over calories and fat (700-800 calories at this point per my surgeon's guidelines; for fat, 20-30 grams). My Protein Shakes (Syntrax nectar made with 1 cup of Fairlife skim milk) have 36 grams of protein, 180 calories, 0 grams of fat, and 6 grams of carbs. My protein goal is 100 grams a day, but I almost never make it... usually it's in the low 80s.

I can get 100 grams of protein a day with food but not for under 800 calories. Why do you want to keep your cslories under 800 calories? What has your NUT advised?

I don't see how I can add a snack without adding calories! I really can't do the protein drinks anymore! Also my surgeon discourages use at this point. I'm concerned because my hair is starting to fall out!!

It might depend on how much you can eat at a meal or how many snacks you are allowed? Here's a sample menu extracted from my MFP diary:

Breakfast: 3 oz chicken breast - 90 calories, 19 protein

mid-morning snack: light string cheese + 2 slices Trader Joe's Healthy Ham - 90 calories, 16 protein

Lunch: 3 oz chicken breast + 1.5 ounce green veggies + 1 T. light salad dressing - 130 calories, 20 protein

mid-afternoon snack - 1 oz turkey jerky, 60 calories, 11 protein

Dinner: 2 oz fish with a poached egg on top, 1.5 oz veggies w/ 1.4 T. butter - 185 calories, 16 protein

after-dinner snack - 1 ounce cocoa roast almonds, 160 calories, 6 protein

Totals: 715 calories, 88 protein

If chicken for breakfast doesn't appeal to you, you could swap it out for a nonfat or lowfat Greek yogurt and still meet your targets.

All that said, there is no way I could have eaten 3 ounces of just about anything at 3 months out, which is why I kept doing protein shakes.

And, I don't want to discourage you from getting all your protein in, but that won't have any bearing on your hair loss. Sadly, hair loss is what it is and all the protein, biotin, and special expensive shampoos in the world won't change it.

I did 100 grams with about 850 - 875, but that usually included a Protein shake for breakfast. If I drink an Isopure Nocarb it's pretty easy. My nutritionist wanted me around 800 calories. It worked until around month 10 when I found myself getting truly hungry. I now eat in the 1000 - 1075 range.

As for the hair loss, that's the shock to your system from the rapid weight loss. Increasing protein doesn't really change that. Some people get it and others don't.

That's all very helpful thanks!