PROTEIN

CHALLENGE
Your Onederland Resources
TABLE OF
CONTENTS

01 Intro

02 Protein Challenge 4 Week Challenge

03 Redefining your Protein Goals

04 Identifying your Obstacles

05 Protein Checklist

06 Accountability

07 Disclaimer
 01

INTRO
Protein is one of the most important basics after bariatric surgery. According to the
ASMBS guidelines, bariatric patients should commit to an intake of 60-80 grams of
protein daily. Your individual recommendations may differ from the norm.

But the main point is that you need your protein to stay healthy after Bariatric Surgery.
Protein helps with:

Your recovery after surgery

Maintaining your muscle mass
Healthy weight loss
Enzyme & Hormone production
Keeping you satisfied for longer
And so much more...

Keeping up with your protein goals can be challenging as protein is quite dense, and
may make you full quicker. Also, not all (high-protein) foods may be tolerated that well
once you had surgery.

ABOUT OUR CHALLENGES

Our community challenges will guide you through your
goals after bariatric surgery. We're here to provide
your with research-based knowledge, tools and a
supportive community to keep yourself accountable
while you strive to meet your own goals.

Before you get started make sure to create an

account or log in to access our private Protein
Challenge support group on Your Onederland. Add
your accountability sticker to your posts and stories on
Instagram and make sure to tag us @your.onederland.
 02

PROTEIN
CHALLENGE
TIMETABLE

WEEK 1 WEEK 2
We'll start with redefining your protein goals. In the second week of the Protein Challenge you
What are your personal recommendations? And can focus on the specific obstacles that are
how can you make your protein goals more getting in the way of meeting your protein goals.
SMART? Share your struggles in our private support group.
And let's share tips & ideas.

WEEK 3
Work on your protein intake with your newly
defined goals you created in the first week of this
challenge. Use your accountability sticker to help
us keep you accountable during the whole month
of March.

WEEK 4 & 5
Join our Private Support Group on
Keep reflecting on your day-to-day protein intake. www.youronederland.com
Keep a food log. Tag us in your posts & stories
when you're working on your protein goals for
support & feedback. And don't forget to use your
accountability sticker too.
 03

YOUR GOALS
MAKE YOUR GOALS SMART
Smart goals are:
Specific
Measurable
Acceptable
Relevant
Time-bounded

APPLY THIS TO YOUR OWN

PROTEIN GOALS

Making your goals SMART requires some

thinking and reflecting.

If your goal is:

"I need to get more protein in" - it's probably
too generic. Breaking it down into smaller and
more specific steps will make it more likely to
stick to that goal.

Questions you can ask yourself when

redefining your protein goals are:
When am I going to consume more
protein?
What tools am I going to use to get more
protein in?
Where am I going to increase my protein
intake?
How many grams of protein should I get
in before my day ends?
Can I split up my protein goals into
smaller amounts per meal?
In stead of 'adding' my protein intake, can
I start with the amount I need to consume
and substract?
How will I hold myself accountable? (no
worries..we've got you!)
 04

IDENTIFYING YOUR OBSTACLES

What are your main
obstacles in meeting

01.
your protein goals?
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Publishing Award
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02.
way?
promotion, etc. Did They are something
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Aside from keeping people informed, beautifully designed
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What solutions can you

03.
think of to meet your
goals more consistently?
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 05

PROTEIN
CHECKLIST
Write your protein goals down & log, log, log!

Set alarms to remind yourself to eat your meals

Add protein to every meal or snack

Avoid skipping meals!

Write down your favorite protein food sources

Consider 'drinking' your protein with sources like

milk & yoghurt. Especially if restriction feels high
 06

ACCOUNTABILITY
USE YOUR
ACCOUNTABILITY STICKER
1. Save this sticker to your phone.
2. Add it to your posts and stories on Instagram
whenever you're working on your protein
goals.
3. Tag @your.onederland so we can add your
post or story to ours*.

PRINT YOUR PROTEIN GUIDE LOG IN TO OUR PRIVATE

(AND YOUR BARIATRIC SUPPORT GROUP ON YOUR
GUIDE) AND TAG US WHEN ONEDERLAND
YOU'RE USING IT Join our private support group on Your
We recommend printing out your bariatric guide Onederland for extra support during the Protein
and this guide too. Whenever you're using your Challenge. You can do this! And you don't have to
guides, make sure to post about it on Instagram figure out everything on your own.
and tag us for some extra accountability. We'll be
cheering you on and share your post or story to
ours*.
WE'RE A COMMUNITY -
YOU ARE NOT ALONE!
 07

DISCLAIMER
The information on our Instagram page, website, e-mails and other (social) media platforms
and channels as well as the community challenges we provide have been prepared solely
for general educational purposes and should not be construed or relied on, nor is intended
to be used or substituted for medical diagnosis, advice, or treatment.
It should not be used to replace that of your surgeon, your dietitian, your therapist or other
qualified medical professional or healthcare provider. Each individual and situation is fact-
specific and the appropriate solution in any case may vary; therefore, these materials may
not be relevant to your particular situation.
While every attempt was made to ensure that these materials were accurate at the time of
publication, errors or omissions may be contained therein, for which any liability is
disclaimed. Should you have any health care related questions please contact your qualified
health care provider as soon as possible. Never disregard medical advice or delay seeking
advice because of information you have read or listened to on our websites and social
media accounts. Communication on any of our platforms including comments, emails, the
community challenges and direct messages does not constitute a therapeutic relationship.

All Challenge Resources including this guide are for personal use only.
Any commercial use of this guide and other Your Onederland resources is not allowed.
All rights reserved Your Onederland 2022.