Protein Artist

Category: All Recipes

  • Cottage Cheddar Scramble, 12.5 grams protein per 4 ounce meal

    Cottage Cheddar Scramble, 12.5 grams protein per 4 ounce meal

    cottage cheddar scrambleA 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

     

     

  • Harvest Snaps Pea or Lentil Chips Snacks, 5 grams protein per ounce

    Harvest Snaps Pea or Lentil Chips Snacks, 5 grams protein per ounce

    These chips are absolutely perfect!  You get 5 grams of protein from every ounce.  Buy two flavors and mix.  Prepare mixed flavor packs in zip-lock bags for grab-n-go snacks or work/school/office lunch bags.

    Click here for purchase and nutritional information.

    IMG_1869[1]

  • Jello Cheese Cups, 13 grams protein per 4 ounce serving

    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.

    Jello cheese cupsIngredients: 

    • 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.
    • In a saucepan, combine the soymilk and contents of jello packet.
    • Stir on high until milk bubbles.
    • Remove
      from flame immediately, or it will foam and spill over.
    • Stir in with the cheese mixture.
    • Pour into 4 ounce containers or cups and cool in fridge.
    • Serve chilled.

    Suggestions:

    In the photograph, I used strawberry Jello. It tasted like children’s Tylenol to me
    .  Try orange Jello and vanilla yogurt for an orange julius taste.

    Yields: 5 portions of 11 grams protein per 4 ounce serving.

  • Chocolate Chews Prelude Drink, 29 grams protein

    prelude drinkTired of expensive and chalky protein powders? Try whipping up this high-protein drink from readily available protein products in your home. This tastes like a chewy peanut candy bar blended in chocolate milk.  Kids will love this liquid breakfast. 

    Mix all ingredients in smoothie maker. Serve chilled.

  • Chocolate Protein Ice Cream, 15.25 grams protein per serving

    Chocolate Protein Ice Cream, 15.25 grams protein per serving

    carnation instant breakfast no sugar chocolate

    Easy recipe to mix together and freeze.  Double and triple this recipe to save on prep time.

    Ingredients:

    Eat as is for a pudding treat, or freeze for a perfect, smooth and creamy ice cream.  See protein bullets below:

    chocolate protein bulletsChocolate Protein Bullets, 5 grams per one ounce cube

    • Mix and freeze in ice cube trays.
    • Each cube will be once ounce.
    • Use cubes to add extra protein to your protein shakes.
    • Each one ounce cube will add 5 grams of protein to your shake.
  • Basic Seitan Directions

    Basic Seitan Directions

    seitan dough in a bowl
    seitan dough in a bowl

    Seitan is made from high-gluten flour, which is a high-protein meat alternative.

    Very Simple Instructions:

    Mix equal parts of Bob’s Red Mill Vital Gluten Flour with cold water to make seitan dough.

    • Seitan dough may be refrigerated for up to a week.
    • Seitan may be frozen as 2 ounce balls and defrosted for later use.
    • Spicy flavored mixtures may be steamed, boiled, fried, or grilled.

    Seitan contains 23 grams of protein per 2 ounce serving.

  • Seitan Tomato Alfredo, 28 grams protein per 4 ounce meal.

    Seitan Tomato Alfredo, 28 grams protein per 4 ounce meal.

    seitan fettuccine
    Cutting seitan into fettuccine strips.

    This is a wholesome vegetarian dish that can be prepared in advance and frozen.

    Directions:


    Directions:

    alfredo tomato sauce
    alfredo tomato sauce
    • Combine all ingredients except for seitan and boil in a saucepan on medium.
    • Next, roll the seitan dough into an oblong sausage-shape.
    • Begin slicing very thin strips.
    • Then, slice every strip into half, lengthwise.
    • They should look like very thin flat worms.
    • Drop seitan fettuccine strips into saucepan.
    • Simmer on low for 15 minutes, stirring once per minute.
  • Caramel Apple Cinnamon Protein Shake, 29 grams protein

    Caramel Apple Cinnamon Protein Shake, 29 grams protein

    apple cinnamon protein shakeThis recipe really surprised me, since it was such a welcome change from all the fake chocolate attempts found in typical protein powders.

    Ingredients:

    Blend all ingredients in smoothie maker. Serve chilled.

  • Apple Cinnamon Fruit Cups

    Apple Cinnamon Fruit Cups

    Pair with cottage cheese for a lean pre-op breakfast.

    apple cinnamon fruit cup
    Apple Cinnamon Fruit Cup

    Directions:

    Buy six large Cortland apples. Peel and core.  Chop in food processor with one teaspoon lemon juice, and one tablespoon cinnamon.  Store in 1/2 cup containers and freeze.  For breakfast, microwave one container for 1 1/2 minutes with the lid slightly open.  The apples will cook in its own juice, and you will have warm cinnamon apples for breakfast, all for just pennies.

    After your surgery, you can freeze the apple mixture in ice cube trays (1 cube=1 ounce) and add them to your protein shake for a revolutionary taste.

  • Seitan Scallion Stir-Fry, 26 grams protein

    Seitan Scallion Stir-Fry, 26 grams protein

    Seitan Scallion Stir-Fry
    Be brave! This recipe tastes like Chinese crispy fried dumplings .

    Do you miss eating Chinese food now that you are sticking to a post-op puree diet?

    See Basic Seitan Instructions.

    Ingredients:

    Directions:

    • Mix 2 ounces water with salt and garlic powder.
    • Add in 2 ounces Bob’s Red Mill Vital Gluten Flour (23g).
    • Kneed seitan dough until all water is absorbed.
    • In a saucepan, boil 4 ounces chicken broth (3g)
    • Tear small m&m-sized pieces of seitan and drop into broth.
    • Add:
      • ½ teaspoon soy sauce
      • 1 finely chopped scallion
    • Cook on medium until broth is absorbed, about 15 minutes.
    • Cook an extra ten minutes until seitan turns golden.
    • Serve immediately.

    Suggestions:

    • Texture will be doughy and soft. Chew well.
    • It is helpful to have a plate warmer to keep the meal hot until you finish eating.