Category Archives: All Recipes

Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

4 oz Bariatric Meal Ideas, Cheese, Legumes and Beans, Pack-a-Punch Lunch for post-op bariatric weight loss surgery protein meals, Resources November 1, 2014 proteinartist

This is the by far the fastest meal to heat up and enjoy. You can freeze the mixture in a microwave safe container and heat up for lunch straight from the freezer. The onions will caramelize in the microwave, the cheese will melt, and the edamame will be infused with the teriyaki flavor. This practical meal will surprise you. What a perfect lunch to grab for work. Ingredients: 1 ounce feta cheese, crumbled (5g,60c) 2 ounces edamame (5.5g,61c) 1 tablespoon purple onion, chopped (4c) 1…

Crunchy Kettle Corn Chickpeas, 4.5 grams protein, 120 calories per ounce

Dessert and Snack, Legumes and Beans October 31, 2014 proteinartist

This is a sugar-free and gluten-free high-protein snack that is perfect for keeping around for an emergency crunch while working, or at the movies. Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6 and magnesium. This versatile snack will surprise you in flavor and nutrients. Compare to popcorn, at 106 calories and 3 grams protein per ounce, but with little nutritional value. Refrigerate leftovers. Ingredients: 1 cup chickpeas from can (14g, 220c) 2…

Chunky Cream of Chicken Noodle Soup, 7 grams protein, 93 calories

Chicken, Beef, Turkey October 30, 2014 proteinartist

Easy to cook, and hearty to eat. Gluten-free spaghetti squash noodles with non-dairy cream base. Ingredients 3 Fresh Boneless Skinless Chicken Thigh Cutlets (60g, 330c) 3 ½ cups homemade chicken stock (21g, 516c) 6 Tablespoons (3 ounces) Cashew Cream (15.4g,444) 1 ½ cups Spaghetti Squash, cooked (.9g, 46.5c) 1 bunch fresh dill 2 zucchini (4.8g, 66c) 2 cups water ½ teaspoon salt ¼ teaspoon white pepper Directions: Peel and chop zucchini and dill into tiny pieces. Chop chicken into tiny cubes. Add to large pot…

How to cook spaghetti squash

Foundation Prep Recipes, Resources October 30, 2014 proteinartist

Spaghetti squash is a well known dieter’s secret for a low calorie gluten-free alternative to pasta. To prepare the squash, cut in half and place face-down on a baking pan in the oven set to 500 degrees. Bake for 30 minutes. Discard the seeds, and scrape out the squash with a fork. It will look just like thin noodles. Refrigerate and use in pasta recipes. Related PostsChunky Cream of Chicken Noodle Soup, 7 grams protein, 93 calories10000Easy to cook, and hearty to eat. Gluten-free…

Spaghetti Squash Alfredo Bites, 10 grams protein, 319 calories

4 oz Bariatric Meal Ideas, Cheese, Pack-a-Punch Lunch for post-op bariatric weight loss surgery protein meals October 29, 2014 proteinartist

In this recipe, I used gluten-free spaghetti squash and full fat cream cheese. You can substitute with lowfat, but do make sure the nutrition facts show you that there will be 2 grams protein per 2 tablespoon serving. Many whipped brands cheat on that and only have 1 gram at most. These little alfredo bites are perfect for a warm meal, but also tastes delicious straight from the refrigerator. Store 3 per zip-lock bag and freeze. Grab one bag in the morning when heading to…

Liver Pate Appetizer Cups, 18.6 grams protein, 237 calories

4 oz Bariatric Meal Ideas, Chicken, Beef, Turkey, Pack-a-Punch Lunch for post-op bariatric weight loss surgery protein meals October 27, 2014 proteinartist

Not only are these the fanciest little appetizers on the block, but your co-workers will envy your meal options. The dried fruit adds a sweet touch, topped with crispy onions for an exotic and tasteful meal. You will almost forget that you are eating organ meat. Ingredients: 12 ounces Chicken Liver Pate (63.48g, 531c) 12 won-ton wrappers from package (.75g,20c*12=9g,240c) ½ cup chopped dates (2g, 240c) ¼ cup French Fried Onion, crushed (180c) Directions: Spray a large muffin pan with oil spray. Press a wonton wrapper…

Chicken Liver Pate, 5.3 grams protein per ounce, 44.25 calories

Chicken, Beef, Turkey, Foundation Prep Recipes October 27, 2014 proteinartist

Eating organ meat sounds gross, and believe me, it looks gross. However, it tastes amazing, and works as a high protein schmear on lettuce rolls or other veggies. A four-ounce serving is a whopping 21 grams protein, 177 calories. Ingredients: 1 pack (20 oz) chicken livers (140g,980c) 6 ounces (cubes) sauteed onions (.6g, 180c) ¼ cup soymilk (2.5g, 35c) ½ teaspoon salt ¼ teaspoon white pepper Directions: Bake chicken livers in oven on 500 degrees. After 15 minutes, drain juices and flip livers to the other…

Imitation Sour Cream with Scallions, Cashew Cream, 5 grams protein per ounce

Foundation Prep Recipes, Soy Recipes October 26, 2014 proteinartist

This is a hit! Perfect in the puree stages for topping refried beans. Non-dairy lactose free imitation sour cream can be used to top any protein meals. Additionally, the cream can be added as a base for cream soups, and mixed with a batter for breadcrumb covered recipes. Also makes a delicious dip and topping for pizza or nachos. Ingredients: 2 ½ ounces cashews, soaked in water overnight (12.5g,400c) 2 ounces soymilk (2.5g, 35c) ¼ teaspoon vinegar ¼ teaspoon lemon juice 1 scallion (.5g, 10c)…

Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

4 oz Bariatric Meal Ideas, Fish, Side Dishes October 21, 2014 proteinartist

Sometimes, you just want to have those yummy hearty meals that hit the spot. This gluten-free recipe allows you to coat the fish with the spices and crumbs and bake in the oven for a low-fat dish. Serve half of the fish with 2 ounces Tzatziki Cucumber Salad (recipe on the bottom of the page). The salad is wet and spicy, perfect for helping the fish chewing process. Ingredients: 4 ounces cod fish fillet (18g, 82c) ⅛ cup cornmeal (2g, 88c) ⅛ cup soymilk (1g,…

Mint Chocolate Sandwich Cakes, 17.7 grams protein, 326 calories

Dessert and Snack October 17, 2014 proteinartist

Looking for ideas for incorporating protein powder into your recipes? Here’s a fabulous fool-proof and gluten-free recipe that will leave you drooling. It’s time to party like you mean it! Ingredients: 1 Banana (1.3g,105c) 3 Eggs (19g, 210c) 1 scoop unjury protein powder, unflavored or your favorite flavor (21g, 100c) 2 tablespoons olive oil (240c) 4 ounces unsweetened applesauce (50c) 4 ounces fine cornmeal (8g,355c) 2 ounces Torani Coffee Syrups, Sugar Free French Vanilla 3 Tablespoons Chia Seeds (9g, 180c) ½ cup soymilk (5g, 70c)…