Protein Artist

Category: All Recipes

  • Taco Meal Puree, 13 grams protein per 4 oz meal

    Taco Meal Puree, 13 grams protein per 4 oz meal

    Taco Meal Puree, 13 grams protein Ingredients:

    • 1 cup red kidney beans  (2oz@9g=36g)
    • ½ cup great northern beans   (2oz@8g=16g)
    • ½ cup barley   (2oz@3g=6g)
    • 12 cups water
    • 4 oz. (4 cubes) minced onions
    • 1 ½ cups (12 oz.) cooked chicken [chicken in water can: 2oz@10g=60g]
    • taco seasoning packet
    • 1 teaspoon salt
    • 1 teaspoon garlic powder

    Directions:

    1. In a large pot, combine beans and water.  Boil on a high flame and lower to medium after 5 minutes.
    2. After one hour, add:  onions and chicken.
    3. After 30 minutes, add taco seasoning packet and spices.
    4. Cook for ten more minutes.
    5. Mix in food processor until pureed.

    Yields: 56-60  oz , or  7.5 cups of taco mixture. Divide into 28 2oz servings @ 4.21 grams protein each. Serving Suggestion for a 13 gram protein Taco Meal:

    • 2 oz Taco Puree (4.21g)
    • 2 oz Shredded Part-Skim Cheese (8g)
    • 1 Tablespoon Guacamole (1/2 gram of protein)
  • Mashed Potatoes, 1 gram protein per 2 oz serving

    Mashed Potatoes, 1 gram protein per 2 oz serving

    mashedpotatoesAn important basic foundation recipe for mashed potatoes with added protein. This recipe can used to add thickening to broths in the full liquid stage.

    Ingredients:

    • 4 large Idaho potatoes -or- 4 lbs.
    • 1 cup Milk [8g]
    • 4 oz. Greek Yogurt, 0%  [3*4=12g]
    • 1 cup sauteed onions

    Directions:

    • Peel and chop potatoes into cubes. Boil potatoes in water until tender–about 15 to 20 minutes.  
    • When potatoes are done, remove from heat and drain immediately.
    • Combine all ingredients in food processor until pureed.

    Yields: 31 portions of mashed potatoes at 1 gram protein per 2 oz. serving.

  • Pacific Soymilk with 10 grams protein per cup

    Pacific Soymilk with 10 grams protein per cup

    Ultra-Soy-OriginalNot all soymilk brands are the same. This particular brand has the most grams of protein per cup.  Pacific Natural Foods Organic Ultra Soy Non-Dairy Beverage, Original Unsweetened 32-ounce container is my preferred brand of soymilk.  This staple ingredients moves fast, so stock up! 

    Compare Pacific Soy-Milk Original:

    • Milk has 1 gram of protein per ounce
    • Almond milk has 1 gram protein per cup
    • Other soymilk brands have 7-9 grams protein per cup
    • Make sure you buy the light-blue “ULTRA” Soy version.

    Pacific Soy-Milk Original is available in major supermarkets.

    (Pack of 12)

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

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

    cheese_omelet

    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.

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

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

    falafel balls
    4 Falafel Balls + Greek Dill Dip

    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:

    • Falafel balls in baking pan
      Falafel balls in baking pan

      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 bake for another 5 minutes.

    falafelmixA $6.00 box of Falafel Mix will yield 24 balls (enough for six meals).  This freezes very well, and defrosts while you are at work.   Falafel Mix is available in your supermarket’s Kosher or Ethnic isle.

     

  • Potato Creme Broth, Full Liquid Recipe, 3.14 grams protein per 4 oz serving

    Potato Creme Broth, Full Liquid Recipe, 3.14 grams protein per 4 oz serving

    Potato BrothAfter gastric bypass surgery, people are sometimes temporarily lactose intolerant. This recipe adds protein to the broth with soymilk.

    Ingredients: 

    • 1 cup soy milk [10g]
    • 2 cups mashed potato puree  [16g]
    • 3 cups chicken broth [6*3=18g]

    Directions:  Add all ingredients to blender or food processor and pulse until mixed into a runny smooth broth.  Freezes very well.

    Yields: 14 servings of 4 ounce creamed broth, at 3.14 grams protein per 40 oz serving.  This counts as your liquid intake as well as your protein intake.  You may drink this all day without measuring.

  • Traditional Gefilte Fish, 9 grams protein per 3 oz serving

    Traditional Gefilte Fish, 9 grams protein per 3 oz serving

    gefilte fish with dill dipGefilte Fish is a traditional Jewish food.   This is a very easy meal to prepare and packed with high protein.  Gefilte Fish is ground up white fish sold in frozen rolls.  It is suggested that the rolls is cooked in water with sugar and spices.  Skip Greek Dill Dip if you are lactose intolerant.

    For the bariatric puree stage, it is best to purchase one unsweetened roll of gefilte fish from your supermarket’s freezer isle.  Allow the roll to defrost, and place raw mixture into ice cube trays so that each cube will be one ounce.  Freeze for several hours. before cooking as directed:

    Directions: 

    • Slice one large onion into four slices and place in 8 quart pot.
    • Add frozen cubes to pot.
    • Cover with 4 quarts cold water.
    • 1/4 cup articifical sweetener
    • 1 tablespoon salt
    • 3/4 teaspoon white pepper
    • Cook for 1 1/2 hours on medium.

    Allow to cool and store in airtight containers, 3 cubes per container. Divide the broth into all the portions.  Traditionally served chilled, may also be enjoyed warm.

    Yields: 7-8 portions of 3 oz servings, 9 grams protein per serving.

    Serving Suggestion:

    As shown on photograph, serve 3 ounces of gefilte fish (9g) with 1 ounce Greek Dill Dip (3g) for a 12 gram protein meal.  The broth and dill dip will help with the chewing, making this a perfect protein sweat and savory meal in the pureed stages.

  • Tuscan Omelette, 20 grams protein per 4 oz meal

    Tuscan Omelette, 20 grams protein per 4 oz meal

    Tuscan Omelette, 20 oz. protein per 4 oz meal

    Ingredients:

    • 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: 

    • DirectionsSpray small frying with oil.
    • On medium heat, combine feta cheese, minced onions and bruschetta, cook until bubbling.
    • Add egg, salt, pepper, and shredded cheese
    • Mix or flip until cooked, about two minutes.

    Yields:  One portion of Tuscan omelette at 20 grams protein.

     

  • Salmon Pâté, 6.03 grams protein per 2 oz portion

    Salmon Pâté, 6.03 grams protein per 2 oz portion


    smoked-salmon-mousse-1314428892Ingredients:

    • 3 cups or 6 slices of salmon, baked [6*24=144g]
    • 1 cup greek yogurt [24g]
    • ½ cup  sauteed onions
    • 1/2 cup chicken broth  [3g]
    • ½ cup milk [4 g]
    • 1/4 cup lemon juice or pickle juice
    • 1 teaspoon salt
    • 3/4 teaspoon black pepper
    • 1 tablespoon soy sauce
    • 8 olives

    Directions:  

    1. Bake salmon in oven on 350 for twenty minutes.
    2. Discard skin.
    3. Finely grate olives.
    4. Combine all ingredients in food processor and mix until pureed.

    Yields: 25  portions of Salmon Pâté, 6.03 grams protein per 2 oz serving.

    Serving Suggestion: 

    Serve 2 ounces salmon pate puree with 2 ounces of Greek Dill Dip for an extra 6 grams of protein.  Your salmon meal will then total to 12 grams protein.

  • CheeseCake Cup, 11.28 grams protein per 4oz serving

    CheeseCake Cup, 11.28 grams protein per 4oz serving

    Cheesecake CupsCheeseCake Cup:

    Directions: Mix all ingredients in food processor until smooth. Chill and serve.  Lasts at least two weeks in the refrigerator.

    Yields: 7 portions @ 11.28 grams protein per 4oz serving