One of the most common things I see after almost all kinds of surgery — especially major surgery — is that people simply aren’t eating enough protein in the days following their procedure. They don’t realise quite how important it is to healing.
Without enough protein your recovery can be slower, wounds may take longer to heal, and your energy levels can be significantly affected. Protein plays a central role in almost every aspect of recovery: it provides the building blocks your body needs to repair damaged tissues, supports the immune system, helps maintain muscle mass, and ensures that oxygen and nutrients can be delivered efficiently to healing cells.
However, the problem most people face is that the anaesthetics and pain medications that almost always accompany surgery can make you feel very tired and nauseous, especially in the first few days, and not at all like eating the foods we most commonly associate with protein — heavier meats like steak. Even if you normally have a good appetite, it often feels so much easier to pick at lighter foods, especially those on your hospital tray, and stick to things like toast, cereal, crackers, or a few biscuits.
There are, however, plenty of easy ways to increase protein intake even when you don’t feel like eating much at all.
Eggs.
Pasture-raised eggs are one of the most convenient, nutrient-dense, and versatile ingredients you can keep in your kitchen. Not only is the protein very easily digestible, but eggs are perfect for when your appetite is a little smaller than usual and you just feel like something soft to eat. Many egg dishes are also surprisingly portable — useful if you’re taking food in to someone already in hospital. Some favourites:
- Lightly scrambled eggs, served with sliced avocado, sautéed mushrooms, grated cheese, grilled tomatoes, or steamed greens.
- Omelettes — especially filled omelettes with fresh herbs, cheese, salmon, asparagus, mushrooms, or chopped chicken.
- Hard-boiled eggs, mashed with home-made mayonnaise and fresh herbs.
- Soft-boiled or poached eggs, or eggs baked in the oven — either in little cocottes or nested into a cooked red pepper and tomato sauce.
- Frittatas.
- Egg custards — either runny to serve with stewed fruit, or cooked slowly in the oven like a flan.
- Added to smoothies, or stirred through yoghurt or kefir, provided you’re using fresh, high-quality eggs and feel comfortable doing so.
Full-fat yoghurt, kefir, cheese and milk.
Although not always thought of as ‘high-protein’ foods, a standard serving of full-fat yoghurt or kefir (either dairy or coconut based) is very easy to eat, and provides around 8–10 g of high-quality, easily digestible protein. Both yoghurt and kefir are cultured dairy products, which means they contain beneficial bacteria that help support digestion and the gut microbiome — particularly important after surgery.
However, not all yoghurts or kefirs are the same. For the greatest recovery benefits, choose full-fat, unsweetened varieties made with live cultures, and avoid those with added sugar or low-fat versions made with skimmed milk powder — an ultra-processed ingredient that will undermine your gut health. In practice this may mean bringing your own yoghurt or kefir into hospital, where low-fat fruit varieties seem to be the norm.
Home-made full-fat cottage cheese is another very useful option during recovery: soft, mild-flavoured, and requires no preparation. Add a spoonful of kimchi; or sea salt, freshly ground pepper, some chopped herbs and a crushed garlic clove for a savoury option. For something sweet, try it with stewed or fresh fruit, a drizzle of honey, or a sprinkle of cinnamon.
A glass of full-fat plain milk, either on its own or blended into a smoothie with a scoop of high-quality protein powder, is another great way to meet protein needs. Although I’m not usually a fan of protein powders, high-quality ones really do have their place in post-surgical nutrition. They’re easy to prepare and can be combined with blueberries, raspberries, kiwifruit, yoghurt, nut butters, organic silken tofu, cottage cheese, coconut, cocoa powder, flax, and bananas to add extra fibre, vitamins, and minerals.
Other easy ways to include protein.
If you really don’t feel like eggs or dairy, or you’d simply like more variety, there are plenty of other soft, protein-rich options that are easy to manage in the early days after surgery.
Soft, slow-cooked meats — shredded chicken, tender beef, or lamb cooked for several hours — are almost always much easier to eat than a whole piece of meat like a steak. They can be served on their own, stirred through soups, or added to broths for a more nourishing meal. After the first 24 hours you can also consider dishes made with legumes, especially lentils, which make beautiful dhals or soups.
Fish is another excellent option, particularly softer varieties such as salmon or white fish, which require very little chewing and are almost always well tolerated even when your appetite is low. If you’re no longer nauseous, tinned fish such as tuna or sardines is handy to have on hand — though if you’re in a shared room you may want to be mindful of any strong smell.
The most important thing to remember is that even small amounts of protein, eaten regularly throughout the day, can make a noticeable difference to how quickly your body heals. In the early days, keep things simple, eat what feels manageable, and aim to include protein at every meal. As your appetite returns this will become easier — and is, in fact, one of the healthiest ways to eat long-term.
Related reading: The first few days after surgery