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.

Instant Chia Chocolate Pudding, 17 grams protein, 174 calories

Dessert and Snack, Pack-a-Punch Lunch for post-op bariatric weight loss surgery protein meals, Soy Recipes

Chia seeds are loaded with nutrients with very few calories. All the carbs are actually from fiber, and most of the fats are Omega-3s.  Chia is a true superfood all in a tiny seed, packed with antioxidants: Fiber, Protein, Omega-3’s, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2. Look for brands that have even more protein, such as Tresomega Organic @ 3 grams per tablespoon (used in this recipe). Chia seeds can be added to your baking for added protein, or sprinkled into yogurt as…

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Vegetarian Stuffed Cabbage, 11 grams protein, 223 calories

4 oz Bariatric Meal Ideas, Legumes and Beans

This vegetarian recipe was designed to create a balanced meal of necessary Carbs and Fats for Post-Op Breakdown of Proteins.  If you are lazy to stuff the cabbage leaves, then shred the cabbage and cook everything together in the oven. Ingredients: ½ head cabbage (8g, 150c) 1 can chickpeas (21g,350c) 2 slices roasted red pepper from jar, chopped (15g, 30c) 2 large scallions, chopped  (.6g, 20c) ½ rutabaga, or 8 ounces finely shredded (2.2g,76c) 2 tablespoons lemon juice 3 tablespoons olive oil (360c) 3 tablespoons…

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Winter Roses in a Cup – Harvest Vegetable Side Dish with Healthy and Necessary Carbs and Fats.  

Side Dishes

This recipe is dedicated to my personal trainer who tipped me off on the need for healthy carbs and fats that post-op patients need for breaking down protein with body fat instead of muscle mass.  Pair these harvest vegetable side dish rose cups with a high-protein recipe for the ultimate meal. Without further ado, here is my side dish recipe to round out your protein meal. Ingredients: ¼ rutabaga, or 100 grams (1.1g,38c) ½ sweet potato (1g, 56c) 1 small apple  (.3g,58c) 1 medium orange…

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Roast Beef Hash Cups with Protein, and Necessary Carbs and Fats

Chicken, Beef, Turkey, Side Dishes

The rutabaga is the secret in this recipe. It will lend a starchy and earthy taste which will work like a potato but deliver healthy and necessary carbohydrates instead.  The apple and orange will add a zesty flavor to balance the spices, creating a very savory hash bite.  These taste amazing when warm, or room temperature after defrosting from the freezer in time for your lunch break. Post-op patients must remember to add necessary carbs and fats on top of their protein, in order to…

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Necessary Carbs and Fats for Post-Op Breakdown of Proteins

Resources

Post-op patients must remember to add necessary carbs and fats on top of their protein, in order to break down the protein with body fat rather than muscle mass. If you had RNY gastric bypass weight loss surgery, then you are experiencing rapid weight loss like me.  This causes your body to burn the muscles instead of your fat.  At the end of this journey, you might find yourself at your goal weight, with a morbidly high body fat ratio.  This means that you are…

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Juicy Ginger Teriyaki Steamed Salmon Recipe, 21 grams protein, 151 calories – Pictured with Kale Salad

4 oz Bariatric Meal Ideas, Fish

If you are lactose intolerant, and don’t want to drown your fish with yogurt or other dairy dressing, then consider steaming the fish to preserve all the juices. The fish was like butter, and my house did not smell, because of the ginger. Pictured with yummy kale salad – recipe below.  Note: Kale salad is not cooked, and is therefore not suitable for those right after  weight loss surgery and in the early stages of bariatric chewing issues. Directions: Rinse a fresh salmon filet slice…

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

Chicken, Beef, Turkey, Eggs, Pack-a-Punch Lunch for post-op bariatric weight loss surgery protein meals

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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Sugar-Free Coffee Taffy Niblets, 6 calories each

Dessert and Snack

A tiny little taffy or candy to curb your cravings. You eliminate the butter and add the milk and Torani to make it a soft taffy, or exclude these two ingredients to make it a harder candy. Ingredients: 20 packets sugar substitute  (or ⅛ cup) ¾ cup Bob’s Red Mill, Milk Powder (7g, 80c) 3 teaspoons decaffeinated instant coffee 2 Tablespoons Butter (200c) ¼ cup light corn syrup (240c,20sugars) Optional: 1/8 cup milk, and 1 Tablespoon Torani Coffee Syrups, Sugar Free French Vanilla Directions: Line a large…

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Turkey Teriyaki Lunch Rolls, 17 grams protein, 115 calories

Chicken, Beef, Turkey, Pack-a-Punch Lunch for post-op bariatric weight loss surgery protein meals

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

Pack-a-Punch Lunch for post-op bariatric weight loss surgery protein meals

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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