Protein Artist

Category: 4 oz Bariatric Meal Ideas

  • Pineapple Meatballs with Protein Powder, 17 grams protein, 340 calories

    Pineapple Meatballs with Protein Powder, 17 grams protein, 340 calories

    IMG_3660This sweet meatball recipe with protein powder to hold the meat together instead of flour or breadcrumbs. For this recipe, I use lunch buddies cups because they are easier to find with no sugar added than the ordinary canned varieties.  I also use ground beef chuck rather than lean beef, so that I have all the fats that I need from this meal. Ground beef chuck comes from the shoulder and neck area of the cow and is usually very fatty but also has an immense amount of flavoring.  With this yummy sticky sweet sauce, you will be licking your fingers every time you sit down to this dish. Freezes very well. Perfect for lunch at the office.
    Ingredients

    • 1 lb ground beef chuck (76g,1120c
    • 1 scoop unjury protein powder chicken soup flavor, or plain unflavored (21g, 100c)
    • 2 tablespoons olive oil (120c)
    • 2 tablespoons hot water
    • 1 packet onion soup mix, about 16 tablespoons (320c)
    • ¼  cup  tomato juice (.25g, 12c)

    Sauce:

    • 1 cup tomato juice (1g, 50c)
    • 2 tablespoons cornstarch (60c)
    • ¼ Cup Granulated Splenda
    • ¼ cup white vinegar
    • 2 tablespoons soy sauce (2g,22c)
    • 1 lb pineapple tidbits, no sugar added (4 lunch buddies cups) (4g,240c)
    • Pineapple juice reserved from pineapple tidbits

    Directions:

    Preheat oven to 350.  Open the pineapple cups or can, and pour off the juice into a small saucepan.  Pour the pineapple tidbits into an oblong oven pan.

    Mix ground meatballs ingredients in a medium-sized bowl.
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    Form into tiny teaspoon-sized meatballs. Drop onto large frying pan and Cook for 4-5 minutes on each side on medium heat.
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    Place cooked meatballs into the pan with the pineapple tidbits.
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    In the saucepan, add remainder of ingredients and simmer on low heat, stirring occasionally, until thickened and bubbling, about 8 minutes.
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    When sauce is done, pour  over meatballs and pineapple tidbits.

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    Lightly mix meatballs until they are coated with the sauce. Cover pan with aluminum foil and bake in the oven for 15 minutes. Remove aluminum foil and bake for an additional 15 minutes.
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    Divide into 6 portions by separating 5-6 meatballs into each container first. Then, add the pineapples and sauce to make sure you will get your protein in first.

    Yields: 6 portions, 4 ounces each, at 17 grams protein, 340 calories.

  • Green Eggs and Ham, 15 grams protein, 283 calories

    Green Eggs and Ham, 15 grams protein, 283 calories

    greeneggsandhamYes, I do like them! However, I paired my deviled green eggs with turkey bacon in this photo. Three deviled eggs with three slices of bacon should fill you up and be a really delicious meal. The eggs are really easy to make.  If your cooking skills are exceptional and you are capable of burning water, then try this tip.  Place the eggs into a small saucepan and fill with water only until the eggs are covered.   Boil on high for about two minutes until the water bubbles. Lower to medium, and set a timer to 13 minutes.  When done, pour the water out into the sink, while the cold water is running to wash over the eggs. Keep the cold water running and leave the pot in the sink while you peel the eggs under the running water.

    Ingredients:

    • 6 hard boiled eggs
    • 1 ripe avocado
    • 4 tablespoons tartar sauce
    • 2 tablespoons lemon juice
    • ½ tablespoon salt
    • ½ teaspoon black pepper

    Directions:

    Slice the eggs in half, lengthwise.  Gently remove the yolks and place all except for two
    , in a small bowl.  Add in avocado and rest of ingredients. Mash with a fork or chop with a knife. Place large spoonfuls of mashed mixture into the egg white halves.  Refrigerate leftovers.

    Yields: 12 deviled eggs (3.2 grams protein, 69.5 calories each half).  Serving suggestion, 3 deviled eggs (9.6 grams protein, 208 calories) served with 3 slices turkey bacon (12 grams protein, 75 calories) brings your portion total to 15 grams protein, 283 calories.

  • Dressed to the Nines Turkey Patties, 23 grams protein, 203 calories

    Dressed to the Nines Turkey Patties, 23 grams protein, 203 calories

    IMG_3379This is the ultimate gluten-free flourless turkey burger recipe that will make you want to party! Easy to prepare in advance, refrigerate the mixture and cook later in time for dinner. You may also freeze the leftover patties cooked or raw.  You might be tempted to skip the oil in the mixture, however, it is needed to hold the form and allow the onions to ‘fry’ inside the patty. Olive oil is an important and necessary fat for after gastric bypass and weight loss surgery.

    Ingredients:

    • 1 Lb. Turkey, Lean Ground
    • 1 egg
    • 2 tablespoons olive oil
    • 2 tablespoons hot water
    • 1 packet onion soup mix, about 16 tablespoons

    Topping:

    • 1 Tablespoon salsa
    • ½ ounce pepper jack cheese

    Directions: Combine burger ingredients in a medium bowl. Mix until everything is combined. Form six evenly-sized patties.  Reserve five patties for another meal (freeze raw or refrigerate). Place a single patty into a lightly oiled frying pan.  Cook on medium for five minutes.
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    Flip to the other side. Top with salsa and then cheese.

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    Place a large pot lid directly over the patty, inside of the frying pan.

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    Cook for another 5-7 minutes until cheese is thoroughly melted.
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    Serve immediately.

    Yields: 6 turkey patties, about 3 ounces each.  With topping, six portions at 23 grams protein, 203 calories

     

  • Pastrami Stuffed Delicata Squash

    Pastrami Stuffed Delicata Squash

    IMG_3246Delicata winter squash is high in vitamin A and C. Besides for its beautiful designs, the skin is edible after roasting or baking, which saves you time in the kitchen. It also boosts your nutrient intake — the skin of vegetables often contains fiber and other vitamins and minerals.  This squash bakes very quickly in the oven. 

    Ingredients:

    • 1 Delicata Squash
    • 4 slices pastrami deli, 4 ounces   )
    • 1 ounce fresh spinach leaves
    • 1 shallot, about 1 ounce
    • ½ fresh red grapefruit, peeled
    • 2 tablespoons of your favorite salsa )

    Directions:

    Scrub squash skin well, or peel if you’d like.
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    Cut squash in half lengthwise and scoop out seeds.

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    Place face down in a shallow pan.  Cover with aluminum foil  and bake on 450 for 15 minutes.

    In food processor, combine other ingredients and pulse until chopped. Scoop into squash halves, forming high mounds with leftover mixture.
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    Cover pan and return to oven for 20 more minutes. Allow to cool before cutting in half and dividing into four portions. Otherwise, the filling will spill out.  Reheat and serve. Refrigerates for up to one week in airtight container.

    Yields: 4 portions, about 3 ounces each, 8g protein, 105 calories

  • Mango Ginger Chicken Dinner, 11.5 grams protein, 169 calories

    Mango Ginger Chicken Dinner, 11.5 grams protein, 169 calories

    IMG_3133The most exciting part of this chicken dinner is not the sweet taste, but the mango bits that help with the chewing of the chicken. You may skip the cornstarch if you don’t favor a thick creamy sauce.  Mango might aid in decreasing risk of macular degeneration and colon cancer, while improving digestion and bone health, as well as skin and hair.

    Ingredients: 

    • 2 Fresh Boneless Skinless Chicken Thigh Cutlets (40g, 220c)
    • 1 teaspoon chopped Ginger (2c)
    • 1 Tablespoons Coconut or Olive Oil  (120c)
    • 1 mango, peeled and cubed, about 7 ounces (2.8g, 201c)
    • 1 stalk celery, chopped into tiny bits (.3, 6c)
    • 1 Tablespoon cashew butter (2g, 80c)
    • 1 packet artificial sweetener
    • 1 teaspoon (frozen cube) crushed ginger (5c)
    • ¼ teaspoon nutmeg
    • ¼ teaspoon cumin
    • 1 Tablespoon soy sauce (1g, 11c)
    • ½ teaspoon rice vinegar (10c)
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • 1 teaspoon cornstarch, diluted in 4 ounces water (20c)

    Directions:

    Heat the oil in a heavy frying pan. Add the garlic and celery and saute for 10 minutes on medium until translucent.
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    Add cashew butter and stir until melted. Chop chicken into tiny bits. Add the chicken to the pan. Cook for about 10 minutes, stirring occasionally until the chicken is no longer pink.

    Meanwhile, in a medium-sized bowl, combine the mango with the sweetener, cumin, ginger, and nutmeg.
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    Pour the mixture over the cooked chicken and gently stir to cover the chicken pieces.
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    Add soy sauce, vinegar, water and cornstarch mixture and salt, and pepper. Cook for about 10 more minutes.

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    Yields:  4 servings at ½ cup each, 11.5 grams protein, 169 calories

  • Roasted Chestnut Apple Salad, 10.2 grams protein, 217 calories

    Roasted Chestnut Apple Salad, 10.2 grams protein, 217 calories

    IMG_3050This Fall-Flavored salad tastes even better after it is refrigerated for a day. Roasted chestnuts are amazing in flavor and packed with nutrition. It is lower in fats like other nuts but higher in soluble fiber.

    Roasting is easy.

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    Buy fresh chestnuts and slice a slit halfway across the chestnut. Place in a pan in the oven. Bake at 350 for 35 minutes.

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    Peel and discard shell and furry skins.

    Ingredients:

    • ½ purple onion, chopped  (4c)
    • 12 roasted chestnuts, about 6 ounces after peeling  (3g, 207c)
    • 1 Granny Smith apple  (.6g,116c)
    • 4 cheddar cheese sticks, thinly sliced (24g,340c)
    • ¼ cup craisins or dried cranberries (120c)
    • 3 sprigs fresh tarragon, chopped, about 1 teaspoon
    • 2 teaspoons lemon juice

    Dressing:

    • 1/4 cup greek yogurt  (12g,65c)
    • ⅛ cup Pacific Soymilk (1.252.5g, 17.5c)
    • 1 teaspoon ground allspice

    Directions: Chop and mix all ingredients and refrigerate.

    Yields: About one pound of salad, 4 portions of 6 ounces each servings, 10.2 grams protein, 217 calories per serving.

  • Butternut Cashew Bake, 10 grams protein, 375 calories

    Butternut Cashew Bake, 10 grams protein, 375 calories

    IMG_3101In my opinion, butternut squash has the texture of potato with the sweetness of yams. Topped with nuts, these two textures will blend beautifully in any temperature (eaten warm or cold). Butternut squash is an excellent source of potassium. At 582 milligrams of potassium per 1 cup (cubed), this winter squash tops the charts when compared to bananas at 422mg. One cup of butternut squash provides a whopping 437% percent of your vitamin A needs for the day. Vitamin A helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. It is recommended that women consume 800 mcg and men consume 1000 mcg of vitamin A daily. Gastric bypass patients are typically advised to take 200% of the daily value.

    In butternut squash, you will also find 52% of vitamin C and 10% or more of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, magnesium and manganese. Lastly, early information from scientific studies suggests that beta-carotene might help people who already have Coronary Artery Disease (CAD).

    Ingredients: 

    • 1 small butternut squash, about 12 ounces (3g,135c)
    • 9 ounces cashews, soaked in water overnight  (40.5g, 1244.25c)
    • 1 tablespoons olive oil (120c)
    • 1 teaspoon cinnamon
    • ½ teaspoon allspice

    Directions:

    Preheat oven to 350 degrees. Peel and cut the butternut squash into round slices. Spread slices out in a flat pan.
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    Mix oil with spices into a paste and spread across the top of all the slices.  Top the slices  with soaked cashews.
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    Cover pan with aluminum foil and bake at 350 for 40 minutes.  Uncover pan and bake for an additional 20 minutes. Refrigerate leftovers and reheat as needed.

    Yields: 4 portions at 4 ounces each, 10 grams protein, 375 calories per serving.

     

  • “The Sandwich” – flourless gluten-free protein powder bread, 20 grams protein, 262 calories

    “The Sandwich” – flourless gluten-free protein powder bread, 20 grams protein, 262 calories

    IMG_3065This 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 leaf

    Directions:

    Insert bread slices into toaster. Toast until sizzling. This is important, because you want the bread to be crispy and not spongy. Spread dressing on both slices.
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    Layer with meat and lettuce.  Cut in half, and refrigerate one half for another meal.

    Total sandwich: 40 grams protein, 524 calories. Suggested serving, half sandwich, totals to 20 grams protein, 262 calories.

     

     

     

  • Cranberry Cinnamon Goat Cheese with Flourless Cheddar Crackers, 19 grams protein, 291 calories.

    Cranberry Cinnamon Goat Cheese with Flourless Cheddar Crackers, 19 grams protein, 291 calories.

    IMG_2975This 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 sweetener

    Directions:

    Combine all ingredients in a microwave safe container.
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    Microwave for one minute. Mix well.
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    Refrigerate in same container, or divide into four small condiment containers for portion control.
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    Yields: 4 ounces of cheese. Serving size: 1 ounce, 4 grams protein, 104 calories, plus six Cornmeal Cheddar Crackers (15g,187c) totals to 19 grams protein, 291 calories.

  • Ten-Minute Vegetarian Mexican Bowls, 8.5 grams protein, 194 calories

    Ten-Minute Vegetarian Mexican Bowls, 8.5 grams protein, 194 calories

    IMG_3043Cook 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  can chopped tomatoes with green chiles (or plain chopped tomatoes)
    • 1 small can (4 oz) chopped green chiles
    • 2 teaspoons minced garlic
    • 1 teaspoon chili powder
    • 1/2 teaspoon cumin
    • 1 teaspoon salt
    • ½ teaspoon black pepper

    Toppings:

    • ¼ avocado, cubed
    • ½ ounce shredded cheese

    Directions:

    Add quinoa with water to a saucepan. Cook on high until water boils.  Add remainder of ingredients (except tomatoes). Lower to medium and cook for about ten minutes until quinoa is no longer crunchy to taste.  Stir in the tomatoes. Serve immediately.

    Yields: 11 portions at 4 ounces each, plus ¼ avocado, cubed (1g,80c) and ½ ounce shredded cheese (3.5g, 35c), totals to 8.5 grams protein, 194 calories.