My hyperfixation smoothie is so good I sometimes have it for dinner if I don't feel like eating. I use:
1/2 frozen banana
50g frozen blueberries
130g unsweetened almond milk
Splash of water
5g chia seeds
1/2 std serving of collagen peptide powder
1/2 std serving of Truvani chai & vanilla protein powder*
(* it's the only protein powder I like because I've got acid reflux and all others I've tried give me the worst heartburn. Added bonus is that this chai flavour literally tastes like chai latte mix and the ingredient list is super clean too. 290 calories & 24g protein in total.)
**Vegetarian Considerations after Bariatric Surgery**
I am not a strict vegetarian but I do eat vegetarian around 3-6 meals a week at 21 months out and still continue to lose a pound or two per month. For me, no meat meals require a good source of protein and also including a good amount of fiber to stay feeling full. To meet a 80 - 100g of protein a day you really need to supplement a meetless diet but you can find vegan sources of powdered protein but I think for the most part they are not good tasting.
Here are a few I can say aren’t bad
* BE AMAZING: Vegan Protein Powder (assorted flavors)
* form pureblend protein: (unflavored-neutral tasting)
* Truvani: Cleanest tasting and lower calorie via monk fruit sweetener
Here is a list of vegan protein sources I use to build high protein meals
Top Protein-Dense Vegan Sources
* Tempeh: 34g of protein per cup, fermented for better digestion
* Tofu: 24g of protein per cup (firm tofu), offering versatile cooking options
* Soy Chunks/TVP: 54g of protein per 100g High-protein meat substitutes
* Lentils/Beans: 18g of protein per cup cooked
* Split Peas: 19g of protein per 100g (Dried)
* Edamame/Soy nuts: 18g of protein per cup, ideal for snacks
* Hemp Seeds: 31.5g of protein per 100g, a complete protein
* Pumpkin Seeds: 24.4g of protein per 100g
* Nutritional Yeast: 43g of protein per 100g or 5g of protein per 2-tablespoons
* Seitan (Wheat Meat): 24g of protein per 100g
* Peanut Butter: 3g of protein per tablespoon
* Cashews: 17.7g of protein per 16.6g
* Green Peas: 5.4g of protein per 100g (cooked)
* Chia seeds: 2g of protein per 100g
* Chick Peas: 7.2g of protein per 100g (canned)
* Quinoa: 4.4g of protein per 100g
* Brown Rice: 3.6g of protein per 100g
* Buckwheat: 3.4g of protein per 100g (cooked)
* Oats: 2g of protein per 100g (boiled)
Source: Good Food +4
Key Tips for Plant-Based Protein
* Complete Proteins: Soy (tofu, tempeh), quinoa, and hemp seeds are "complete," containing all nine essential amino acids.
* Boost Intake: Add hemp, chia, or flax seeds to salads and smoothies.
* Convenience: Use lentil or chickpea pasta to easily double your protein intake.
* Variety: Rotate legumes and nuts to ensure a balanced intake of nutrients and fiber.
Supplements
After bariatric surgery, daily lifelong supplementation is required to prevent deficiencies, typically including a high potency bariatric multivitamin,1200 - 1500mg of Calcium Citrate, 500 - 1000 mcg of vitamin B12, D3 and K. Essential vitamins include 50-100mg of thiamin (B1), 400-800mcg of folate, and 15 mg of iron (unless you are post menopausal)
Key Daily Supplement Requirements:
Bariatric Multivitamin: Must contain 100% daily value of essential nutrients including Vitamins A, C, E, K, Zinc, and Copper
Calcium Citrate: 1,200–1,500 mg daily (divided into 500–600 mg doses). The citrate form is preferred over calcium carbonate for better absorption
Vitamin B12: 500 - 1000mcg daily (sublingual or tablet)
Iron: 45-60 mg daily do not take if post menopausal (often included in bariatric multi or taken separately)
Vitamin D3: 3,000 IU daily (total from all supplements)
Vitamin B1 (Thiamin): At least 12mg, preferably 50-100mg/day to prevent neurological issues
Critical Guidelines:
Timing: Do not take calcium with iron or your multivitamin; separate them by at least 2 hours.
Format: Chewable or liquid formulas are required in the first few months, often transitioning to pills later
Blood Work: Lifelong, regular blood tests (every 3-6 months) are necessary to monitor levels
The reasons gummies and most children’s chewable vitamins are not part of any bariatric program is that they can not verify the actual levels of vitamins they contain as they are produced in a liquid and different compounds all solidify at different rates so the amount of specific vitamins are based on testing a giant vat of the stuff and then ESTIMATING the amount that may be in your single gummies/chewable. The other issue is the number of carbohydrates in gummies and children’s chewable vitamins as they are calorically very high relative to the amount of nutrients.
Look at most gummies, to get the recommended amount of B12, based on the Expected amount found in the gummies of 9mcg to meet what most doctors want you to take every day, is between 500 - 1000mcg So are you going to eat 50 gummies with 2 grams of sugar in each? My limit for carbohydrates in an entire day is 75 - 100 grams So gummies are not a good option.
Bottom line is that normal vitamins, even in pill form, cannot provide the recommended amounts your body requires because you had bariatric surgery and you now at risk of having malabsorption issues.
The Bariatric vitamin brands recommended by my program are:
Celebrate
Bariateic Advantage
Bariatric Fusion
Bariatric Choice
Opurity
I have found being deficient in a specific nutrients will lead to cravings for carbs, lack of energy and possibly a stall. Get the correct post surgical vitamins is essential to success .
Other Supplement to consider Taking
Omega-3 fatty acids are hard to come by not eating animal proteins so it is recommended to take a supplement containing around 2,000mg of omega-3 ( from fish oil/EPA+DHA) per day. A balanced omega-6 to omega-3 ratio of 2:1 is recommended although most supplements have a much higher ratio. Prioritize high-quality fish oil supplements to support weight loss.
BEST VEGAN: OmegaBlue Professional omega-3 contain 1300mg per serving so you should double the dose.
OVERAL BEST: Nordic Naturals Ultimate Omega 2X contain 1,125 mg of EPA and 875 mg of DHA from wild-caught anchovies and sardines. It contains a total of 2,150 mg of omega-3s in a two-capsule serving so I take 3 a day. If you are not adverse to getting omegas from fish, this is a cheaper alternative to the vegan one which derives its omegas from algae. There are cheaper supplements but they are not as transparent about sourcing and quality.
Adding Nutritional Yeast into meals is a vegan’s best friend in the kitchen. Flakes are good as a topping on things like popcorn and powders are preferable in sauces as they seem to melt better into things. My everyday go to is the Bragg’s brand but there are many varieties that impart different nutty, cheese or savory flavors that might be more preferable in a particular dish. They can be fortified, with most of them have a more ‘tangy’ flavor profile. I think nutritional yeast is an important add to food as they are a food based source of vitamins and minerals often missing in plant based diets. Many varieties are fortified with vitamin B12 which is typically found in animal products so it’s a great way to boost your intake. Use nutritional yeast in a dairy-free mac ‘n’ cheese, in a vegan parmesan or sprinkled over salad, vegetables, soup or pasta. A 2-tablespoon serving provides about 5 grams of protein, making it an excellent savory, plant-based protein booster
Collagen: 20-40g of hydrolyzed peptides per day
BEST VEGAN OPTION: Plantcusion or Sunwarrior
Plant-based collagen supplements are just collagen builders often referred to as collagen precursor that provide essential amino acids, silica, and vitamin C to help your body naturally produce its own collagen. Again not eating animal products, it is really hard to get this amount in your diet. This amount supports skin elasticity and joint health while aiding in managing weight loss and maintaining lean muscle.
OVERALL BEST: Vital Protein Collagen Peptides contains 10g so again I double this up
Jewls3393_runner
