Tidbit Tuesday: High Protein Breakfast Ideas

As a weight loss surgery patient, eating a healthy, high protein breakfast is sure to help set the tone of your day.  Remember from a previous article we shared that it is good to set a goal of consuming 60-80 grams of protein every day after a RNY or sleeve procedure and 100 grams of protein every day after a BPD/DS procedure. 

Here are some ideas we thought you would like to try:

Omelet – Add different meat such as ham or cooked bacon, diced veggies and cheese all of which add additional protein. 

Crustless quiche – adding meat and vegetables will provide additional protein.  To make it more bariatric friendly, eliminate the flour from your recipe.  The quiche will still bake and set well without the added flour.

Egg muffins – There are so many ways to make these using your muffin tins.  Add your meats, veggies and/or cheese to the eggs, stir together and pour into your muffin pans. Bake until done. 

Fiesta breakfast egg bowls – In a small jar, layer in the following order:  salsa, black beans, scrambled eggs, cheddar cheese and spinach.  These can store in a refrigerator for 3-4 days until needed.  Once ready to use, pour in a bowl and, if you want it warm, microwave for 1 ½ - 2 minutes.  The salsa will help keep the eggs from being as dry when you reheat them.   

Protein pancakes – Mix your protein pancake mix up and cook them as you would with any pancake.  Drizzle the maple syrup and almonds on top for that extra vitamin E and protein. 

Overnight oats – Combine ½ cup of fat-free yogurt, ½ cup of rolled oats and ½ cup of unsweetened almond milk.  Stir until smooth and refrigerate overnight.  In the morning, add 1 ounce of chopped pecans, sprinkling of cinnamon and a tablespoon of honey for a slightly sweet, nutritionally-dense breakfast. 

Chocolate chunk banana bread – Add 4 mashed bananas, 4 eggs, 4 tbsp coconut oil (melted), 1 tsp vanilla extract, and ½ cup nut butter until mixed.  Then mix in ½ cup coconut flour, ½ tsp cinnamon, 1 tsp baking soda, 1 tsp baking powder and pinch of sea salt.  Pour into a greased 9x5 loaf pan and bake for 50-60 minutes at 350-degrees. 

Protein powder – By adding protein powder to your beverages or favorite food recipe, this will help increase your protein consumption.  There are many types of protein out on the market.  We recommend you just find one that you like most.  If you get unflavored protein powder, it can be added to many of your favorite dishes – just don’t cook with it as many brands will gel up.  Once you have your meal cooked, add the protein powder to your food right before you eat it.    Another idea is to mix unflavored protein powder into your milk for cereal. 

We hope that this helps get you started.  A quick search online will reveal endless bariatric breakfast ideas.  If you’re feeling stuck with any food and nutrition, please call to schedule an appointment with our registered dietician, Tara, at 785-232-0444.  


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