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The Best Foods to Help You Meet Protein Goals 

Posted on April 14, 2020 by Deb Hart

Reaching your protein goal after surgery doesn’t need to be hard. Include one of these protein-rich foods or beverages at each meal and you’re sure to hit your goal with ease.

Download: The best foods to help you meet protein goals

 Full LiquidPureedSoftRegular
Ready-to-drink protein shakes or protein waterxxxx
Protein powders mixed with water or milkxxxx
Protein powders blended with fruitxxxx
Fairlife milk (higher in protein)xxxx
Milk, skim, 1% or 2%xxxx
Carbmaster white or chocolate milk (only at Kroger)xxxx
Carbmaster yogurt smoothies (only at Kroger)smoothxxx
Yogurt, Dannon Oikos Triple Zerosmoothxxx
Yogurt, Dannon Two Goodsmoothxxx
Yogurt, Carbmaster (only at Kroger)smoothxxx
Yogurt blended with Fairlife milk and fruitxxxx
Yogurt, plain Greek, add fruit flavored protein powderxxxx
Pudding, no added sugar (ready to eat)xxxx
Pudding, instant mix – increase protein with Fairlife milk or protein powderxxxx
Soup, blended and strainedxxxx
Soup, blendedxxx
Soup, add extra chicken or meat, blendedxxx
Soup, add extra chicken or meatxx
Chili, (beef, turkey, chicken, vegetarian) blendedxxx
Chili, (beef, turkey, chicken, vegetarian)xx
Hot cocoa, no added sugar, made with milkxxxx
Fudgesicles, no added sugarxxxx
Carnation Instant Breakfast, no added sugarxxxx
Refried beans, mashedxxx
Refried beansxx
Cottage cheese, mashedxxx
Cottage cheesexx
Low fat gravy blended with meatxxx
Egg substitute (Egg Beaters), lightly scrambledxxx
Eggs (scrambled, fried, hard or soft boiled)xx
Tuna, add seasoning and light dressing, finely choppedxxx
Tuna, add seasoning and light dressingxx
Tuna, add fresh celery, onion and light dressingx
Chicken, canned, add seasoning and light dressing, finely choppedxxx
Chicken, canned add seasoning and light dressingxx
Chicken salad with fresh vegetablesx
Meat, fish or poultry blendedxxx
Meat or poultry, ground or finely shreddedxx
Fish, flakey, bakedxx
Meat, fish or poultry (moist and tender is best)x
Deli meat (lean turkey, chicken, ham, or roast beef)xx
Beans, mashed (avoid baked beans with added sugar)xxx
Beans (avoid baked beans with added sugar)xx
Vegetarian burgersxx
Vegetarian meat substitutesxx
Turkey sausagex
Cheese, low fat (light mozzarella cheese sticks, light Baby Bell, Light Laughing Cow, 2% milk cheese)xx
Protein bars, low sugar – great for emergenciesx
Peanut butter, smooth, in liquid recipes (limit due to high fat)xxxx
Peanut butter, smooth (limit due to high fat)xxx
Powdered peanut butter, in liquid recipesxxxx
Powdered peanut butterxxx


Picture of Deb Hart

Deb Hart

Deb Hart is a Registered Dietitian Nutritionist. For the last 28 years, she has been helping bariatric surgery patients reach their health and weight goals. She teaches people how to set up a lifestyle that supports a healthy weight. Deb set up her own lifestyle to include lots of long walks with her furry family members, workout classes at her local wellness center, meal prepping, and finding new ways to enjoy foods without added sugar.

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