Simple Ways to Boost Your Protein Intake
simple Ways to Boost Your Protein Intake
If you're on a bariatric or medical weight loss journey, you've probably heard it a hundred times: protein first. Protein contributes to the maintenance of muscle mass, and it's a key focus after surgery - yet getting enough each day can still be a struggle.
Maybe you're short on time, tired of meat, or just finding it hard to fit enough protein into your meals. Whatever the reason, here are some practical ways to add protein across the day, without overhauling what you're already eating.
A quick note before you start: everyone's needs are different after bariatric surgery. Your dietitian or nutritionist can advise on the right protein targets and options for your individual needs.
1. Sip Your Protein: Flavoured collagen Water
A lightly flavoured collagen water is an easy, low-effort way to add protein between meals, without the heaviness of a shake or a full meal.
✔️ ~8g protein per serve
✔️ Handy if you find plain water hard to drink
✔️ A more affordable option than ready-to-go flavoured drinks
2. Stir in Some Tasteless Collagen
Tasteless collagen peptides are one of the easiest proteins to add without changing a recipe. Stir a scoop into soups, stews, curries or casseroles and you'll hardly notice a difference in taste or texture. A useful option for vegetarian dishes, which are often lower in protein.
✔️ 9g protein per scoop
✔️ Heat stable and dissolves easily
✔️ Also works in hot drinks like tea or coffee
3. Upgrade Your Broth: Protein Soup
Tric Protein Soups are a versatile, high-protein option you can enjoy as a warm drink between meals or as a base in cooking. Whether they suit your pre- or post-operative plan is best confirmed with your clinical team.
✔️ 21g protein per serve
✔️ Warming winter drink
✔️ Use it as the base for soups and casseroles
Check out the Beef Collagen Broth Soup - currently on special.
4. boost Your Yogurt with Unflavoured Whey
Yogurt is a staple for many bariatric patients, but with smaller portion sizes you might still fall short on protein. Add a scoop of unflavoured whey to lift the protein content without affecting flavour or texture.
✔️ ~14g protein per scoop
✔️ Mix into Greek yogurt or protein yogurt
✔️ Alternatively, use the flavoured Whey Protein Powders
5. Try Protein-Enriched Porridge or Overnight Weet-Bix
Add unflavoured protein powder or collagen peptides to your warm porridge or overnight soaked Weet-Bix. Stir in well during prep to keep the texture smooth and the flavour neutral. A good option if you struggle with heavy meals early in the day.
✔️ Add 9 - 14g protein per scoop
✔️ Pair with fruit and chia seeds for fibre
✔️ More protein without more volume
The Bottom Line
You don't have to overhaul your diet to meet your protein goals - small, consistent additions add up over the course of a day. A scoop here, a sip there.
Want to try it out?
Check out Tric’s Protein Supplement Range - including flavoured collagen waters, tasteless collagen peptides, protein broths and more.
Disclaimer: this blog post is intended for educational purposes only and does not replace individual medical advice. For more support please always seek the guidance of your relevant health practitioners. Tric Nutrition is part of the same group as Tailor Clinics.