All posts by proteinartist

I had RNY gastric bypass weight loss surgery in June 2014. Prior to my surgery, I was determined to prepare meals in advance to satisfy my 60-80 gram requirements per day. As a student with a meager income, I had to find a way to make my food intake be as protein-rich as possible, and made from scratch to save me money. My total prep for six weeks of post-op food cost me $75. Unable to afford protein powders, I was amazed at how successful I was with my meal ideas. I hope you can enjoy these recipes and make weight loss surgery work for you, no matter your budget.

Pastrami Stuffed Delicata Squash

Delicata winter squash is high in vitamin A and C. Besides for its beautiful designs, the skin is edible after roasting or baking, which saves you time in the kitchen. It also boosts your nutrient intake — the skin of vegetables often contains fiber and other vitamins and minerals.  This squash bakes very quickly in the oven.  Ingredients: 1 Delicata Squash 4 slices pastrami deli, 4 ounces   ) 1 ounce fresh spinach leaves 1 shallot, about 1 ounce ½ fresh red grapefruit, peeled 2…

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Mango Ginger Chicken Dinner, 11.5 grams protein, 169 calories

The most exciting part of this chicken dinner is not the sweet taste, but the mango bits that help with the chewing of the chicken. You may skip the cornstarch if you don’t favor a thick creamy sauce.  Mango might aid in decreasing risk of macular degeneration and colon cancer, while improving digestion and bone health, as well as skin and hair. Ingredients:  2 Fresh Boneless Skinless Chicken Thigh Cutlets (40g, 220c) 1 teaspoon chopped Ginger (2c) 1 Tablespoons Coconut or Olive Oil  (120c) 1 mango, peeled and…

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Roasted Chestnut Apple Salad, 10.2 grams protein, 217 calories

This Fall-Flavored salad tastes even better after it is refrigerated for a day. Roasted chestnuts are amazing in flavor and packed with nutrition. It is lower in fats like other nuts but higher in soluble fiber. Roasting is easy. Buy fresh chestnuts and slice a slit halfway across the chestnut. Place in a pan in the oven. Bake at 350 for 35 minutes. Peel and discard shell and furry skins. Ingredients: ½ purple onion, chopped  (4c) 12 roasted chestnuts, about 6 ounces after peeling  (3g,…

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Marble Cheesecake, Made with Protein Powder, 10 grams protein, 103 calories each

The protein powder recipe you’ve been waiting for!  These easy-to-serve mini cheesecakes are baked in a large muffin pan for ease of storage and portion control.  If you haven’t refined your skills yet for marbling the batter, then just leave it as two layers. With the crust, this will have three amazing layers. Ingredients: 1 block (8 ounce) of Fat-Free Cream Cheese 1 cup Greek Yogurt 2 Eggs ½ cup CytoSport Muscle Milk Ready-to-Drink Shake, Vanilla Creme 1 scoop unjury protein powder, plain unflavored 1…

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Butternut Cashew Bake, 10 grams protein, 375 calories

In my opinion, butternut squash has the texture of potato with the sweetness of yams. Topped with nuts, these two textures will blend beautifully in any temperature (eaten warm or cold). Butternut squash is an excellent source of potassium. At 582 milligrams of potassium per 1 cup (cubed), this winter squash tops the charts when compared to bananas at 422mg. One cup of butternut squash provides a whopping 437% percent of your vitamin A needs for the day. Vitamin A helps your eyes adjust to…

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Popeye’s Fruit and Vegetable Smoothie, 2 grams protein, 157 calories per cup

“It will work if the change will motivate your tastes buds.” This is a very interesting quote from Fat, Sick & Nearly Dead, the documentary about the value of juicing.  and explains how the smoothie must intrigue your sense of taste for your lifestyle changes to be permanent.  Since bypass, I’ve been able to explore new foods and be as daring as ever, keeping me motivated but also satisfied! For example, never in my life would I sit down to a bowl of kale. But…

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“The Sandwich” – flourless gluten-free protein powder bread, 20 grams protein, 262 calories

This sandwich relies on two slices of Cornmeal Cheddar Sandwich Bread which has 15 grams protein, 187 calories.  If you had RNY gastric bypass, then you should eat only half of the sandwich, and reserve the second half for the next day. It will tastes nearly as fresh the next day.  The lettuce is important, because it provides a watery and crunchy tool for chewing the deli. Ingredients: 2 slices of Cornmeal Cheddar Sandwich Bread (30g,374c) 2 ounces deli meat, or 2 thick slices (10g,90c) 2 teaspoons fat thousand island dressing (60c) 1/2 lettuce…

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Cranberry Cinnamon Goat Cheese with Flourless Cheddar Crackers, 19 grams protein, 291 calories.

This meal recipe relies on a serving of six Cornmeal Cheddar Crackers which have 15 grams protein, 187 calories.   They are very filling, so do not worry about the portion size.  I like this best after spreading the cheese onto the crackers, and then toasting the crackers in the oven for a few minutes. Ingredients:  1 log (4 ounces) spreadable goat cheese (16g,280c) ¼ cup craisins or dried cranberries (120c) ⅛ cup Pacific Soymilk  (1.25, 17.5c) 1 teaspoon cinnamon 1 teaspoon lemon juice 1 packet…

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How to Keep Avocados Fresh Without it Turning Brown

This easy trick is courtesy from the women’s health magazine. Just cut a red onion into fairly large chunks into an airtight plastic container, and place the avocado half (with the pit) on top.  The skin should be touching the onion chunks. Put the lid on the plastic container, throw it in the fridge, and brown avocados will be a thing of past. How does the trick work? The onion emits sulfur gases, which help stop the oxidation process that turns avocados brown. Here’s a…

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Ten-Minute Vegetarian Mexican Bowls, 8.5 grams protein, 194 calories

Cook everything in a saucepan for ten minutes, and you have yourself a vegetarian Mexican dinner! I also found a ladle in my house that measures 4 ounces exactly. Divide the portions into small GladWare Mini Round Food Storage containers and freeze. Reheat as needed, and top with ¼ avocado and ½ ounce cheese for necessary fats and calories. Ingredients ½ cup quinoa, uncooked 2 cups water 1 can black beans 1 cup corn kernels from the can 1 small can (6 oz) tomato paste 1…

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