Tag Archives: cheese

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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Three-Cheese Avocado Bites, 11 grams protein, 265 calories

Your home will smell like breakfast when these are baking in the oven.   The finest of omelettes packed into a muffin cup for quick meal prep. Keep refrigerated, and reheat as needed. Two muffins is a single meal serving, since they weigh about 2 ounces each. This recipe will prepare you for six meals. The avocado and olive oil will give you the essential fatty acids that you will need for breaking down the protein. Ingredients: 4 eggs 1 ripe Fresh California Avocado, seeded, peeled and diced…

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Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

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…

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Spaghetti Squash Alfredo Bites, 10 grams protein, 319 calories

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…

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Cottage Cheddar Scramble, 12.5 grams protein per 4 ounce meal

A high-protein breakfast that can be whipped up in minutes. Directions:  Scramble the egg with the cheeses, and add salt and pepper.  Cook like a regular scrambled egg. Ingredients: Ounces Grams Protein Calories Egg, large 1.75 6 70 Cottage Cheese 1 2.5 20 Shredded Cheese 1 4 40 Totals: 3.75 12.5 130     Related PostsEgg-n-Cheese Omelette, 14 gram protein per 4 oz breakfast meal10000Ingredients: 1 egg (6g) 2 ounce shredded cheese  (8g) ¼ ounce sauteed onions (one cube sliced into four slivers) salt & pepper to…

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Jello Cheese Cups, 13 grams protein per 4 ounce serving

Looking for protein powder ideas? Combine with Jello and get rid of chalky drinks forever.  Turns to liquid in the mouth, so it might be okay to try this in the full liquids stage when protein shakes and yogurts are allowed. Ingredients:  1 cup soymilk (10g) 1 pack sugar-free jello, favorite flavor (4g) 1 serving protein powder (21g) ½ cup cottage cheese (10g) 1 serving Dannon Light-n-fit Greek Yogurt, favorite flavor (5.43 oz, 12g) Directions: Combine cheese, yogurt and protein powder and stir well until smooth.…

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Lemongrass Soy Crumbles in Marinara Cream Sauce, 15.5 grams protein for 4 oz meal

15.5 grams protein Meal: 2 ounces Lemongrass Soy Crumbles (11g) 1 ounce Marinara Cream Sauce (1g) 1 ounce shredded Cheese (3.5g) [skip if you are lactose intolerant] Recipe: Marinara Cream Sauce 4 oz 0% Greek yogurt (3*4=12g) 8 oz Pacific Ultra Soymilk (10g) Hunt’s Pasta Sauce Mushroom (24 oz can = 12g) Total 32 oz sauce = 34/32=1.0625 g per ounce of sauce    Lemongrass Soy Crumbles:  1 1/2 teaspoons Gourmet Garden Lemongrass paste ½ cup marinara cream sauce (recipe above) 1 tablespoon mustard two tablespoons soy sauce 1…

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Cheese Crisps Protein Snack, 7 grams protein per ounce

In the pureed stages, these cheese crisps protein snacks can be chewed once for instant pureed texture.  Chew with discretion, and know yourself! 6 crisps -or 1 ounce- is 7 grams of protein.  “The key for me was watching the bubble turn brown first.”  ~ Stace Russell-Samuels, Florida Directions: Place a sheet of parchment paper on a large oven pan. Tear/cut cheese into postage-stamp size pieces and space them at least an inch apart on the parchment paper. Add your favorite spices (black pepper, chopped onions, olives)…

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Egg-n-Cheese Omelette, 14 gram protein per 4 oz breakfast meal

Ingredients: 1 egg (6g) 2 ounce shredded cheese  (8g) ¼ ounce sauteed onions (one cube sliced into four slivers) salt & pepper to taste Yields: One Egg-n-Cheese  Omelette at 14 gram protein per 4 oz breakfast meal. Related PostsTuscan Omelette, 20 grams protein per 4 oz meal95Ingredients: 1 egg (6g) 1 ounce feta cheese (6g) 1 ounce shredded cheese (8g) 1 teaspoon bruschetta from jar ¼ ounce minced onions (1/4 slice from one ounce cubes) salt & pepper to taste Directions:  Spray small frying with oil. On medium…

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