Hi y'all. I thought it would be fun to post a real or theoretical day of eating that allows you to get your protein in at the individual level you're at presently. So like, if you're eating 1/4c per meal and have a protein requirement of 60g of protein for the day--what are you eating. Likewise, if you have a 1/2c per meal allowance and an 80g of protein requirement--what do you eat. Maybe if we do enough of these posts they will be great references for people as they work their way up from the initial 1oz=1/8c per meal, all the way up to 1c=8oz per meal! I know it will sure help me. I'll start by giving a hypothetical example for me when I'm 6 weeks out--on a "good day". You can put everything you're eating, but really I'm just thinking to put the protein component only and if you have room to also eat some veggie and then higher glycemic carb, God bless you! (Oh the big goal is to get as much of your food from whole food sources rather than protein powders/bars/shakes etc.) Ok, let's play!

Goal: 1/4c Food per meal/snack; 74g Protein/day

B: 1 jumbo egg + 1 tsp unsalted KG butter (8g P)

MS: 1/4c HEB 0%Fat Greek Yogurt + 1oz froz blueberries + 6g slivered almonds + 10g protein powder (15g P)

L: 2oz stewed chicken thighs + 1tbsp salsa (14g P)

AS: 1/8c homemade sf fluffernutter (peanut butter/marshmallow dip) + 5g protein powder + 1oz GS apple (10g P)

D: 1/8c homemade 2Alarm chili + 1 tbsp pintos + 1 tbsp grated cheddar + 1 tbsp salsa + 1 tsp sour cream (17g P)

BS: 1/4c 2% Daisy cottage cheese + 6g Vitacost peanut butter powder (10g P)

Daily Totals: 670cals; 74g Protein; 30g Fat; 29g Carb; 11g Fiber; 18g Net Carbs; 10g naturally occurring sugars

Edited October 6, 20178 yr by FluffyChix

Ok, here's another hypothetical day of eating to get my protein in without using any, or using as little protein powder, bars, drinks as possible at 6 weeks with my plan.

Goal: 1/4c Food per meal/snack; 74g Protein/day

B: 1 lg egg + 1/8c 2% Daisy cottage cheese + 1oz Tillamook shredded cheddar (16g P)

MS: 1/8c %F greek yogurt + 1/8c 2% Daisy cottage cheese + 1oz froz blueberries + 6g slivered almonds (7g P)

L: 2oz canned Sam's chicken + 1/2tbsp Vlassic dill relish + 2tbps WF amazin chipotle mayo (10g P)

AS: 1/4c refried beans + 1oz Tillamook shredded cheddar + 1tbsp salsa + 1tsp sour cream (10g P)

D: 3oz basa filet + 1 lemon wedge (12g P)

BS: 1/4c 2% Daisy cottage cheese + 12g Vitacost peanut butter powder + 10g protein powder (21g P)

Daily Totals: 717cals; 76g Protein; 33g Fat; 26g Carb; 7g Fiber; 19g Net Carbs; 8g naturally occurring sugars

Edited October 6, 20178 yr by FluffyChix

56 minutes ago, FluffyChix said:

Maybe if we do enough of these posts they will be great references for people as they work their way up from the initial 2oz=1/8c per meal, all the way up to 1c=4oz per meal!

1 oz = 1/8 cup

2 oz = 1/4 cup

4 oz = 1/2 cup

8 oz = 1 cup

2 minutes ago, MarinaGirl said:

1 oz = 1/8 cup

2 oz = 1/4 cup

4 oz = 1/2 cup

8 oz = 1 cup

thanks so much! I still get SO confused by this! Printing this out for the fridge now. And I went in and edited the original post so we don't confuse people like me. Cuz you know, it's a short trip for me and doesn't take long to get there!

Edited October 6, 20178 yr by FluffyChix

This is a typical day for me. I don't have any food volume/weight/type restrictions from my surgeon, but I am vegan. They request we get 30g of protein a day and I get that without even thinking about it. I'm working on having more whole foods, but I've been kind of lazy. But hey, it seems to be working for me!

I have to say that at 1 1/2 years out of bypass surgery (6 years from band), my stomac measures how much I can eat without weighing. I keep track in my head to make sure I'm meeting my goals. Before surgery I could never have done that. Now I actually get a feeling of satisfaction and fullness. I try to do Protein first, then veggies, then healthy carbs. Recently went to Italy and ate more carbs in 10 days than I have in the last 6 years. Luckily, with all the walking we did, no damage was done.

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5 minutes ago, DownsizingDonna said:

I have to say that at 1 1/2 years out of bypass surgery (6 years from band), my stomac measures how much I can eat without weighing. I keep track in my head to make sure I'm meeting my goals. Before surgery I could never have done that. Now I actually get a feeling of satisfaction and fullness. I try to do Protein first, then veggies, then healthy carbs. Recently went to Italy and ate more carbs in 10 days than I have in the last 6 years. Luckily, with all the walking we did, no damage was done.

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I totally get this. That's why I'm trying to get a glimpse into individual's days. So on a good day, what are you eating at wherever you are in your journey and what are you eating and when?

I'll play as well. I'll be 9 weeks post-op on Monday, and have no eating restrictions.

B: 2 egg whites + 1 Morningstar Farms Veggie Sausage +1/4 oz. shredded cheddar + 1/4 cup spinach (215cals, 12g fat, 2 Net Carbs, 22g P)

MS: 2/3 packet of Quaker Weight Control oatmeal + 2Tbsp Hemp Seeds (210 cals, 11g fat, 17g Net Carbs, 12g P)

L: 3 oz. grilled salmon + 1/4 cup steamed spinach (140 cals, 7g fat, 0g Net Carbs, 17g P)

AS: 1/4 cup 2% Milkfat Cottage Cheese + 1/4 cup peaches in water with no added sugar (65 cals, 1.5g fat, 8g Net Carbs, 6g P)

D: 1/3 cup black beans + 1/4 cup of quinoa (175 cals, 2g fat, 26g Net Carbs, 9g P)

ES: Premier Protein pre-mixed shake (160cals, 3g fat, 3 Net Carbs, 30g P)

Daily Totals: (965 calories, 36.5g fat, 56g Net Carbs, 96g Protein)

Sorry, had to add in the Premier Protein shake. Would top out at 66g Protein without it.

Just now, DropWt4Life said:

I'll play as well. I'll be 9 weeks post-op on Monday, and have no eating restrictions.

B: 2 egg whites + 1 Morningstar Farms Veggie Sausage +1/4 oz. shredded cheddar + 1/4 cup spinach (215cals, 12g fat, 2 Net Carbs, 22g P)

MS: 2/3 packet of Quaker Weight Control oatmeal + 2Tbsp Hemp Seeds (210 cals, 11g fat, 17g Net Carbs, 12g P)

L: 3 oz. grilled salmon + 1/4 cup steamed spinach (140 cals, 7g fat, 0g Net Carbs, 17g P)

AS: 1/4 cup 2% Milkfat Cottage cheese + 1/4 cup peaches in Water with no added sugar (65 cals, 1.5g fat, 8g Net Carbs, 6g P)

D: 1/3 cup black Beans + 1/4 cup of quinoa (175 cals, 2g fat, 26g Net Carbs, 9g P)

ES: Premier Protein pre-mixed shake (160cals, 3g fat, 3 Net Carbs, 30g P)

Daily Totals: (965 calories, 36.5g fat, 56g Net Carbs, 96g Protein)

Sorry, had to add in the Premier Protein Shake. Would top out at 66g Protein without it.

Yeah on the protein shake, that's what I found on my 2 hypothetical days too. I had to add in 10-25g of protein powder to hit it at the 1/4cup per meal stage.

How much volume do you think you're eating total per meal? Is it about a 1/2 cup to a cup you think? Or does it depend on what the food is: ie 2-3oz dense protein v. 1/2c yogurt?

TYTYTYTY for playing! It truly helps!

Breakfast is usually either a Protein shake with whey protein, unsweetened almond milk and fruit (strawberry/blueberry or cherry) or I'll have 1-2 eggs with bacon. Lunch is usually a dinner leftover. Or I'll make a deli meat roll up (ex, ham and cheese or roast beef with arugala). Snacks - almonds, fruit-watermelon, peach, apple, etc, cheese, Protein Chips (not big on the Protein bars anymore). Flavored coffee (Chocolate Raspberry Truffle Decaf, love it!). I add non dairy creamer. Dinner usually consists of a meat or fish Protein, vegetable and possibly a salad. Sometimes I make cauliflower meals, such as cauliflower pizza (I order the crust from Cali'flour - they're great!). I top with mozzarella and grilled veggies. Or I'll make fried cauliflower rice with chicken or shrimp. I actually love to cook, so I really don't get bored creating healthy meals. Sometimes my husband cooks - and he almost always makes a carb with the meal. Depending on what it is, I may eat it. (He makes the best homemade French Fries, lol). Since we both love cooking, we have separate kitchens! He loves cast iron. Too heavy for me. Crock pot cooking is great, too. My husband made a pork roast with sauerkraut and caraway seeds the other day that was delicious!

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@DownsizingDonna Thank you so much. This is great!!! Do you eat about 1c of food per meal at 1 1/2 years out--or do you eat more? Your meals sound fantastic! Drooling over the pork roast. Love caraway seeds with kraut. (also love fennel on pork roast)

2 kitchens? That's dope!!!

1 minute ago, FluffyChix said:

Yeah on the Protein Shake, that's what I found on my 2 hypothetical days too. I had to add in 10-25g of Protein Powder to hit it at the 1/4cup per meal stage.

How much volume do you think you're eating total per meal? Is it about a 1/2 cup to a cup you think? Or does it depend on what the food is: ie 2-3oz dense Protein v. 1/2c yogurt?

TYTYTYTY for playing! It truly helps!

I can eat about a 1/2 cup total if 3 ounces of it is dense protein, but I could probably hold down closer to 2/3 cup of salad, veggies or grains.

I have to be honest, I've never measured a full meal by the cup. I don't eat much to tell you the truth. I usually don't even finish what I put on my plate, but I would say that I probably eat about 2-3 ounces of solid Protein at a sitting, plus maybe a quarter cup of veggies and a small salad. As for the two kitchens, we have an apartment on the first floor of our high ranch that my grandmother used to live in. Never rented out after she passed, so I use that kitchen for cooking, but we both eat down there.

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19 hours ago, FluffyChix said:

Hi y'all. I thought it would be fun to post a real or theoretical day of eating that allows you to get your Protein in at the individual level you're at presently. So like, if you're eating 1/4c per meal and have a protein requirement of 60g of protein for the day--what are you eating. Likewise, if you have a 1/2c per meal allowance and an 80g of protein requirement--what do you eat. Maybe if we do enough of these posts they will be great references for people as they work their way up from the initial 1oz=1/8c per meal, all the way up to 1c=8oz per meal! I know it will sure help me. I'll start by giving a hypothetical example for me when I'm 6 weeks out--on a "good day". You can put everything you're eating, but really I'm just thinking to put the protein component only and if you have room to also eat some veggie and then higher glycemic carb, God bless you! (Oh the big goal is to get as much of your food from whole food sources rather than protein powders/bars/shakes etc.) Ok, let's play!

Goal: 1/4c Food per meal/snack; 74g Protein/day

B: 1 jumbo egg + 1 tsp unsalted KG butter (8g P)

MS: 1/4c HEB 0%Fat Greek Yogurt + 1oz froz blueberries + 6g slivered almonds + 10g Protein Powder (15g P)

L: 2oz stewed chicken thighs + 1tbsp salsa (14g P)

AS: 1/8c homemade sf fluffernutter (peanut butter/marshmallow dip) + 5g protein powder + 1oz GS apple (10g P)

D: 1/8c homemade 2Alarm chili + 1 tbsp pintos + 1 tbsp grated cheddar + 1 tbsp salsa + 1 tsp sour cream (17g P)

BS: 1/4c 2% Daisy cottage cheese + 6g vitacost Peanut Butter powder (10g P)

Daily Totals: 670cals; 74g Protein; 30g Fat; 29g Carb; 11g Fiber; 18g Net Carbs; 10g naturally occurring sugars

Lovely plan. One whole jumbo egg at 6 weeks I'd love to get an update if you manage that at 6w .

Well I'm 1 year post op and actually just do my best 1 small egg w cheese and onions./1 think breakfast steak ribeye or a turkey sausage.Lunch)small salad with chicken Supper) 1/8 piece of chicken roasted stir veggies.1/16 cup of pinto beans . 64 iz of water / Powerade 0 thru out day .lol the tricky part for me is I cook the food make the plate but still throw a lot out good luck every one bc Also I use a lot of fish ex.) If I open a can of salmon eat off it practically all week for 2 or 3 meals



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This is a typical day for me. I don't have any food volume/weight/type restrictions from my surgeon, but I am vegan. They request we get 30g of protein a day and I get that without even thinking about it. I'm working on having more whole foods, but I've been kind of lazy. But hey, it seems to be working for me!

Right on! I'm a 6', 200-pound vegan man who had RNY in March 2016 and weighed 410 lbs (my peak was 432 lbs) before starting my pre-op diet. I weighed 387 lbs the day of surgery. Now I take in around 130-150 grams of protein and roughly 2700-2900 calories per day, but I do use protein shakes before and after my weight training workouts to help with muscle growth and repair, which has nothing to do with my WLS because it's a common practice for bodybuilding. Yesterday I had kidney beans, meatless crumbles, granola bars, a couple of vegan protein shakes and a protein bar, vegan deli slices, a tofu scramble, mixed nuts, plus a ton of veggies and some fruit. It's too labor intensive to list every single item, but my macro breakdown was 33g carbs, 111g fat, and 143 g protein. I consumed 2793 calories yesterday.


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