No Shake Carb “Detox”

Steph Wagner

December 30, 2018

WLS Back on Track Plan without Using Protein Shakes

The primary goal of getting back on track is eliminating high carbohydrate foods. It does not require all protein shakes to do so!


Many back on track plans include several protein shakes. While this method can be helpful for some, it is not always necessary or beneficial. This alternative may be more affordable than protein shakes as well as keep hunger more controlled using food based protein that has more texture instead of liquid protein shakes. (Members: See Do’s and Don’ts of Protein Video Course! Also this video…”The Highlighter Marker“)

The first 3-5 days of omitting breads, pasta, rice and desserts are the hardest days. Your body will likely feel tired and hungry as it adjusts to a lower intake of carbohydrates. During the 5 day period it may be more helpful to eat small frequent meals and increase your water intake (aiming for 100 ounces a day).


After the 5 day period it is recommended to transition to a post-op eating plan of three meals per day with 70% of the meal coming from a solid protein and the rest for non-starchy vegetables. This is also more realistic as hunger should be much more manageable after the 5 day period. The same would be true after a 5 day period of protein shakes – transition to a longer term low-carb, post-op eating plan. (Members, refer to the Back on Track Video Course!)

This is a back on track diet for patients who have had weight loss surgery but do not want to drink protein shakes! #gastricbypassdiet #gastricsleevediet #noproteinshakes


The “food equivalent” of a protein shake is roughly two ounces of protein. Therefore two ounces of low-fat cheese is similar to drinking a protein shake. The sample plan below showcases 5 small meals of 2 ounces of protein. These are just examples and the plan can easily be moved around and adapted. As I often recommend, use the Baritastic app to journal your food intake and refer to the pie chart for protein, carbohydrate and fat ratios. The image below shows the common goals I recommend for most of my patients. (Members, remember to connect with me on Baritastic and email me if you’d like me to review your journal!)

Macros for Weight Loss Surgery | Bariatric Nutrition |

Sample No Shake Plan:

This plan is not meant to replace medical advice. This is a sample plan to get back on track and rid your body of the addictive nature of high carbohydrate foods. It is primarily designed for post-op patients but can be used for pre-surgical weight loss patients using slightly larger portions.

Click this link to access the PDF of the plan – better for printing or viewing/saving to mobile

Breakfast: 2 hard boiled eggs

Snack: 2 low-fat string cheese

Lunch: 2 ounces lunch meat, ½ cup raw veggies

Snack: 2 ounces canned tuna

Dinner: 2 to 3 ounces of chicken or lean beef with ½ cup veggies

If you are a member and have any further questions, email me at!

If you are not a member, consider joining for extra help in your journey! Read more here.

6 thoughts on “No Shake Carb “Detox””

  1. Thanks for the encouragement. I haven’t been feeling very well for months now. I know it’s because I have not been following my bariatric eating tips very well at all. I’ve become just lazy in keeping things going. I need to lose the 30 pounds I have gained, because my body is hurting. So, I was so glad to read this email from you. I’m not very good at all in terms of using apps, but I am going to get the Baritastic app and connect with you so that I can get the process going. Thanks for all of your wonderful tips. I’m so glad that I joined your website.

  2. As a vegetarian what do you recommend I eat in place of the meat? Also how much of protein should that substitute contain.

  3. For vegetarians that eat fish, cheese or eggs I would start with those protein options. I would still recommend 2 ounces of each of those for the equivalent of a protein shake. 3 ounces would be fine if needed. Otherwise the plant based proteins would be edamame, tofu, beans. It’s certainly more limited to find protein based foods that aren’t rich in carbs or fat!

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