Peanut Butter Weakness Meets Healthy Protein Shake

Peanut butter… this is a food that I doubt I will ever have the strength to resist. I’ve adored this soft creamy goodness for as long as I can remember, whether eating it straight from the spoon, mixed with jam or syrup, or baked into an irresistible dessert.

Before discussing the protein content in every delectable tablespoon of peanut butter, it’s important to mention the calories and fat content. One tablespoon of this luxurious brown delight holds 94 calories, 72 percent of which is fat and 12 percent is carbohydrates.

These amounts can be significantly more if you’re heaping it on that spoon. However, let’s pretend your spoon has exactly this same amount of peanut butter. Let’s also pretend your favorite creamy peanut butter brand is the same as mine. Did you do the math yet?

It’s not good news… only 16 percent of that tablespoon of peanut butter contains protein.

bariatric protein shake peanut butter

Don’t Freak Out! I’m not Saying You Can’t Have Peanut Butter!

After Bariatric surgery, you can still enjoy peanut butter… but only in moderation. In fact, many Bariatric patients report using peanut butter to satisfy cravings for something sweet. This is only a good idea for rare occasions when nothing else will curb the craving.

Rather than eat peanut butter straight from the jar using a spoon, try adding a light layer to one half of a banana or dipping apple wedges in peanut butter for a healthier snack, satisfying your craving for peanut butter while taking in less calories.

However, instead of buying your favorite brand of peanut butter, look for a low calorie organic option such as the PB2 Powdered Peanut Butter used in the recipe found at the end of this article. While this product arrives in powder form, it can be made into a paste and used for recipes.

PB2 Powdered Peanut Butter is defatted and dehydrated, making it an excellent product for those watching their weight. This powder peanut butter is also absolutely perfect for protein shakes as one-quarter cup has ten grams of protein, yet only two grams of sugar and three grams of fat.

Bariatric Banana Chocolate Protein Shake Recipe

1 cup low-fat milk or light soy milk

1/4 cup PB2 Powdered Peanut Butter

1/4 cup chocolate whey isolate protein powder

1 banana, sliced and frozen

4-5 ice cubes

Combine all ingredients in the pitcher of your electric blender. Cover and process until smooth and creamy. Enjoy this high protein peanut butter inspired Bariatric treat which provides 38 grams of protein per serving.


PB&J Bariatric Protein Shake Recipe


1 cup Vanilla Soy Milk (or any other milk)

1 scoop Vanilla Protein Powder

1 Tablespoon Sugar Free Torani Raspberry Syrup

1 Tablespoon Sugar Free Strawberry Jam

1 Tablespoon PB2 Powdered Peanut Butter

3-4 ice cubes

Combine all ingredients in the pitcher of your electric blender. Cover and blend until smooth. Top with No Sugar Added Homemade Whipped Cream, optional.

Bariatric Recipe: Low Carb Low Sugar Corn Bread

Cornbread is one of many traditional Southern foods that are a staple for numerous homes across the U.S.  After Bariatric surgery, it is likely that you will still be able to enjoy this delectable bread on occasion, but in much smaller portions.

Cornbread after Bariatric Surgery

Bariatric Cornbread Recipe

As a rule, northerners prefer a sweet cornbread that contains a significant amount of sugar, while southerners prefer cornbread that is not sweet to the taste. After weight loss surgery, it is important to develop the tastes of a southerner, adhering to a cornbread recipe that won’t break all the rules. You shouldn’t make cornbread part of your daily, or even weekly, diet but don’t deny yourself  this comfort food when you’ve really got a hankering.


If you have undergone weight loss surgery, the best option is to seek out cornbread recipes that call for low sugar, low carb, non-traditional ingredients.  While you are supposed to avoid, or strongly limit, your carb intake after weight loss surgery, cornbread contains both dietary fibers and nutrients that can actually be quite healthy for you.


This Bariatric Recipe is High in Fiber

The basic ingredient of cornbread is corn meal, a healthy whole grain containing bran. Corn meal is also the germ and endosperm of the fruited grain, including all of the nutrients they contain. This whole grain food item helps by providing much needed fiber to the body


Whole-grain foods help the body by regulating bowel movements, absorbing excess cholesterol, and lowering blood sugars in the digestive system. The average slice of cornbread contains nearly two grams of fiber, which the body does not digest. However, fiber effectively passes through the digestive system, providing a feeling of ‘fullness’ without the calories.


Bariatric Cornbread is Full of Nutrients

There are quite a lot of nutrients in cornbread, including iron, calcium, folates, magnesium, potassium, phosphorus, folic acid, and vitamins A, B 6 and B 12. Bariatric patients should be leery of prepared cornbread mixes, as these are known to contain excess sodium, animal fats and sugars.


The best way to make sure your corn bread is low carb, low sugar and low salt is by making it from scratch. If you would rather purchase prepared cornbread mixes, read package labels carefully. There are several new brands available on the market using Splenda, Stevia and other artificial sugars.


Bariatric Recipe: Making Healthy Southern Cornbread

You can make authentic southern style cornbread that is healthy and tastes great, using a cast iron skillet that has been heated in the oven. Pouring your cornbread mixture into a steaming hot pan will help brown the edges of your homemade bread. Another vitally important tip is to make the cornbread mixture using buttermilk… like a true southerner.



One Cup of Whole Wheat Flour

One Cup of Corn Meal

1/4 Cup of Raw Sugar

Six Individual Stevia Packets (or 1/4 cup)

3 1/2 Teaspoons of Baking Powder

1 Teaspoon of Salt

4 Tablespoons of Dry Buttermilk

1/3 Cup of Unsweetened Applesauce

One Large Egg

One Cup of Water



Preheat oven to 400 degrees.

Spray pan with cooking spray.

In a mixing bowl, combine all of the dry ingredients in a bowl. Add the egg, applesauce and water, stirring until well combined.

Pour into the prepared pan and bake for approximately 20 minutes, or until a toothpick inserted in the center comes out clean.


Nutrition Facts:

This cornbread recipe is only 138.7 calories per serving, offering only 1.4 grams of fat, 2.7 grams of dietary fiber, one gram of sugar and 4.6 grams of protein.


Amazing Protein Superfood and Bariatric Recipe

Amazing Protein Superfood and Bariatric Recipe

Pureed Black Bean Soup

When recovering from gastric bypass surgery, you will be limited to pureed foods for several weeks and beans are a great substitute for meat that should be added to your diet. Beans are a miracle food, known to help chronic conditions which include heart disease, cancer, and diabetes. Beans are also good for the waist as they provide ingredients that make you feel full much faster than other foods.

Bariatric Protein puree
Bariatric Protein puree

Another reason to choose beans for much needed protein is that it provides the fiber that many of our diets lack. A one half cup of prepared beans, the proper serving at the pureed food phase, contains six grams of fiber whereas pureed meat contains none.

While you are recovering and watching your caloric intake, remember that beans are very low in sugar and high in antioxidants.  This prevents the spiking of insulin and the presence of frequent hunger. In addition, choosing beans over meat will reduce the saturated fats in your diet.

Black Beans, used in the recipe below, contain about three times more Omega-3 fatty acids than other bean types. Not only do black beans have a rich, smoky flavor but they also contain other vital nutrients your body needs such as Molybdenum, Folate, Copper, Manganese, Vitamin B1, Vitamin C, Phosphorus, Magnesium and Iron.

Before, during and after your gastric bypass surgery, your nutritionist, doctor or dietician has stressed the important of having plenty of proteins in your diet. As you go through the recovery phases from liquids to solid foods, proteins should be eaten first as these nutrients are greatly needed. You do not want to fill up on other foods without getting an appropriate serving of proteins. Our pureed Black Bean Soup Recipe will help.


Pureed Black Bean Soup


  • ½ tablespoon of coconut or other healthy cooking oil
  • ½ chopped onion
  • ¼ teaspoon of chili powder
  • ½ teaspoon of ground cumin
  • 1 15-ounce can of black beans, rinsed
  • 1 ½ cups of water
  • 1/4 cup of low sodium mild salsa
  • 1 teaspoon of lime juice
  • Dash of salt substitute and ground pepper


Optional Ingredients:

  • 2 tablespoons of reduced-fat or fat free sour cream (optional)



  • First, heat the oil in a large saucepan on medium heat. Add chopped onion and cook two or three minutes, until onion softens and becomes clear.
  • Add chili powder, cumin and other spices and continue to cook for one minute longer.
  • Add the beans, salsa and water and bring mixture to a boil.
  • Reduce heat to simmer and leave for ten minutes; remove and stir in lime juice.
  • Transfer to a blender and puree before returning the mixture to the saucepan.
  • Serve the pureed bean soup garnished with low fat sour cream if desired.


Additional information:

This recipe will yield 2 ½ cups of delicious pureed Black Bean Soup which is approximately four servings after gastric bypass surgery. Because your appetite has decreased dramatically, you may cover and store this soup in your refrigerator for up to three days. This recipe is 95 calories and 2 grams of fat for each half cup serving.

*If you do not normally use spices such as cumin and chili powder, please use sparingly. Taste the soup to make sure your digestive tract does not reject it, which is common when trying new foods after gastric bypass surgery.