Tag Archives: lunch

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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Liver Pate Appetizer Cups, 18.6 grams protein, 237 calories

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…

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Egg and Meat Muffin Cups, 14 grams protein, 129 calories

If you are having a productive day and want to cook meals for the week, this gluten-free and flourless muffin recipe will be your perfect investment of your time. I love to prepare these in little containers and then eat them throughout the week for breakfast, lunch, or even dinner; whatever catches my fancy.  It tastes like a meat stew in a cup, or maybe even a breakfast corned beef hash in a muffin.  Enjoy it fresh and warm, cold, or room temperature at work.…

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Turkey Teriyaki Lunch Rolls, 17 grams protein, 115 calories

This will be extremely juicy and moist, and will be absolutely no problem to chew and swallow without drinking. You will be surprised how much the teriyaki makes the greek yogurt taste disappear and melt into an amazing dressing. One roll should suffice as a 4 ounce meal. Ingredients: 1 ounce greek yogurt  (3g,15c) 2 teaspoons Lawry’s Teriyaki with Pineapple (20c) 2 slices deli turkey breast  (14g,80c) 1 large lettuce leaf 2 thin red pepper strips (red and yellow) Prepare your sandwich roll: Mix the…

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Green Onion and Cucumber Lunch, 18 grams protein

Recipe submitted by: Debbie Stanislowski #NSV Smart Choices! I was craving chips, some kind of junk food, so THIS is what I opted for! Greek yogurt mixed with green onion dip and cucumber slices… Total protein 18 grams in this baby, and yummy for my pouch!         Variations: The night before, set aside two  GladWare Mini Round Food Storage Containers, 1/2 cup each. In one container, mix 3 ounces (9 grams protein) of greek yogurt with 1/2 teaspoon Wise Green Onion Dip Mix Packet (In your…

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Easy-Chew Creamy Potato Salad, 3.8 grams protein, 125 calories

Potato salad is an easy-chew option for those days when you are struggling to get food down.  Stays fresh in the fridge for several days.  It works very well for a lunch meal away from home. Ingredients: 1 lb. potato (or 1 giant idaho potato) (7g, 283c) 2 hard boiled eggs [12g, 156c] 1 ounce sour pickles (or one large pickle)  (0g,5c) 2 heaping tablespoons mayonnaise (0g, 180c) salt & pepper to taste Directions: Boil the unpeeled potato in water until cooked. It might take…

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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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Hummus – Sabra Classic Hummus, 2oz Singles, 6 grams protein per serving.

Sabra Classic Hummus, 2oz Singles are perfectly sized portions are delicious in a meal with other foods.  Excellent for pairing with tuna salad (10g) for a 14 gram protein meal, or as a standalone 4 gram protein snack. Eat it with a baby spoon for a quick flavorful and salty craving fix. NUTRITION INFORMATION Serving Size1/4 Cup (57g) Serving per Container1 AMOUNT PER SERVING Calories150 Calories From Fat100 % Daily Value Total Fat11 g (17% DV) Saturated Fat1.5 g (8% DV) Trans Fat0 g Cholesterol0 mg (0% DV)…

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Falafel Balls and Dill Dip, 16 grams protein per 4 oz puree lunch meal

This delicious lunch is perfect for preparing the night before for a grab-n-go high protein lunch meal.  Do not fry the mixture as directed on the box.  Skip Greek Dill Dip if you are lactose intolerant. Directions: Prepare mix with water as directed. Spray baking pan with oil spray. Form small 1/2 ounce balls (measure as a heaping teaspoon, or half a shot glass) and place on pan. Spray all the balls again with oil spray. Bake on 450 for 15 minutes. Flip balls, and…

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