Category Archives: All Recipes

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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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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Chicken Tarragon Salad on Apple Chips, 11.2 grams protein, 170 calorie

Let the feasting begin!  Your meal might look like a plate of hors d’oeuvres, but you will be filling up with sweet and juicy goodness.  At only 2 ounces, this meal can afford a side dish as well.  Works fantastic with the savory Low-Carb Cauliflower Latkes Bites at 6.3 grams protein, 110 calories. Together, your meal will total to 17.5 grams protein, 280 calories. The cold chicken salad is specifically made with fresh boneless skinless chicken thigh cutlets, the juiciest part. Do not overcook! The…

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Flourless Mini Pizza, 18.5 grams protein, 240 calories

This mini pizza relies on a single slice of Cornmeal Cheddar Sandwich Bread which has 15 grams protein, 187 calories.  Add 1 tablespoon of salsa and 1 heaping tablespoon shredded cheese, and top with your favorite topping.  Bake for ten minutes. Ingredients: 1 Cornmeal Cheddar Sandwich Bread (15g,187c) 1 tablespoon salsa  (5c) 1 heaping tablespoon (⅛ cup) shredded cheese (3.5g,40c) 2 olives, sliced (8c) Directions: Place bread slice on baking tray.  Spread salsa and sprinkle cheese. Add olive slices. Bake on 350 for 10 minutes or…

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Cornmeal Cheddar Crackers or Sandwich Bread, 15 grams protein, 187 calories

In this recipe, you can freeze the dough mixture in a roll, and then cut small slices to bake. These will be little crackers to go with your favorite dips or toppings. The other option is to freeze the mixture and then form 2 ounce balls which can be flattened into patties. These will be a perfect sandwich size for an amazing meal to go. Sandwich breads work excellent for grilled cheese or mini pizzas. Flourless, Low Carb, Low/No Sugar, Gluten-Free. Ingredients: 8 ounces reduced…

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Low-Carb Cauliflower Latkes Bites, 6.3 grams protein, 110 calories

You want the taste of greasy potato latkes, but you don’t want the fat or the carbs. You want the high protein but you also want that deep onion flavor.  So here you have it; the best of both worlds.  Conveniently packed into mini muffin sized bites for portable nutrition. Store three pieces in a ziplock bags and freeze. Reheat as needed. Pairs well with Creamy Protein Dipping Sauce for an added 3 grams protein per meal. Ingredients 4 ounces cauliflower, fresh or frozen (1.9g,25c)…

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Carrot Cupcakes with Cream Cheese Frosting, 18 grams protein, 284 calories

You haven’t died and gone to heaven yet. Therefore, I unleash these protein powder miracles unto you.  Prepare for a business class seat on the first flight to heaven, no belt extender!! I have recently discovered the Folgers Flavors Coffee Enhancer Vanilla Squirt Bottle, and it has the most amazing vanilla flavor with zero calories.  I have also tried several unflavored brands of protein powder for incorporating into recipes, and only the Unjury brand stands apart from the rest. It has 21 grams protein, and absolutely…

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Mock Potato Salad with Cauliflower, 6 grams protein, 68 calories

Cauliflower is a virtuous replacement for potatoes.  When flavored properly, this tastes like the real thing. In this recipe, the cauliflower is cooked in the microwave for convenience. You can cook it on the stove, but make sure not to overcook. You want the florets to still hold shape and not get mushy. Ingredients:  3 hard-boiled eggs 2 pickles (or 6 mini dill) 8 ounces cauliflower Dressing: 2 oz. Greek Yogurt, 0% 1 teaspoon spicy brown  mustard 1 teaspoon chopped dill (or 1 frozen cube)…

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