Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

High-Protein Milk

MAKES 4 SERVINGS / PREP: 5 MINUTES / TOTAL: 5 MINUTES

You don’t have to spend a lot of money on expensive protein powders to make sure you drink enough liquid protein. You might think this recipe is too simple, but it’s here to remind you that drinking your protein doesn’t have to be complicated and costly. Try this milk as an alternative to a protein shake, or use it in place of milk in any recipe that calls for some. It’ll cost you only about 40 cents per cup to make, and it brings a whopping 14 grams of protein!

4 cups skim milk

1 cup nonfat dry milk powder

1 In a deep bowl or a blender, beat the milk and milk powder slowly with a beater or blend on high speed to mix for about 5 minutes, until the powder is well dissolved and no longer visible.

2 Refrigerate any milk you don’t drink or use right away. The flavor improves overnight. Discard any remaining milk after 7 days.

Did you know? Milk is an excellent source of protein for immediately after surgery, as well as for the long term. All cow’s milk contains at least 8 grams of protein per cup with varied fat and calorie content. Consider trying a brand such as Fairlife, which produces milk that contains fewer carbohydrates and more protein per cup. Keep in mind that both cow’s milk and nonfat milk powder contain lactose, the natural sugar found in milk. For individuals who may be lactose intolerant, lactose-free milk or soy milk is a well-tolerated, appropriate alternative. Be aware that other plant-based milks such as almond, rice, or coconut milk contain no or extremely low amounts of protein.

Per Serving (1 cup): Calories: 144 Total fat: 0g Sodium: 218mg Total carbs: 21g Sugar: 21g Fiber: 0g Protein: 14g

Post-Op Servings

image 1 cup, as many times per day as needed to reach protein goal

image 1 to 3 cups per day