Protein Artist

Category: Resources

  • Oven-Baked Pastrami Eggrolls, 12 grams protein, 214 calories

    Oven-Baked Pastrami Eggrolls, 12 grams protein, 214 calories

    In this recipe, I replaced the cabbage and carrots with a package of broccoli slaw. You can find broccoli slaw in most supermarkets in the vegetable isle near the salad mixes.  The meat will only taste as good as the quality of your deli purchase.

    Ingredients: 

    • 1 package Broccoli Slaw
    • 1 Package Pastrami, 7 ounces
    • 1 Package Eggroll Wrappers
    • 1 teaspoon chopped Ginger
    • 2 Tablespoons Olive Oil 
    • 1 Tablespoons Teriyaki
    • ½ teaspoon Mustard
    • 1 teaspoon salt
    • ½ teaspoon white pepper

    Directions: 

    Stir-fry the broccoli slaw with the oil, salt, and pepper.  In the meantime, chop the pastrami into tiny bits. Add to the almost-soft vegetables, along with the ginger. In the last five minutes of cooking, add the mustard and teriyaki.  Check one strand of broccoli to make sure you can chew it well before considering the mixture cooked to  your liking.

    Measure about three heaping tablespoons into a 2 ounce measuring cup, and use it to fill one egg-roll wrapper.
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    Roll up the wrapper as per the directions on the package.  Freeze the unbaked rolls and bake as needed.
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    Spray with oil spray on parchment paper and over wrapper, and bake on 350 for 20 minutes.

    Yields: 12 eggrolls with ⅛ cup mixture in each. Serving Suggestion: 2 eggrolls, 12 grams protein, 214 calories

  • Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

    Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

    IMG_2818This 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 Tablespoon dried cranberries / craisins (43c)
    • 2 Tablespoons soymilk (1.25, 17.5c)
    • 1 teaspoon Teriyaki (.25, 40c)
    • ⅛ teaspoon salt

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    Directions: In a microwave safe bowl, layer ingredients in the order listed. Microwave on high for 3 minutes. Stir well. Enjoy.

    Yields: A single 4-ounce portion, 12 grams protein, 220 calories

  • How to cook spaghetti squash

    How to cook spaghetti squash

    Spaghetti squash is a well known dieter’s secret for a low calorie gluten-free alternative to pasta.  To prepare the squash, cut in half and place face-down on a baking pan in the oven set to 500 degrees. Bake for 30 minutes.  Discard the seeds, and scrape out the squash with a fork. It will look just like thin noodles.  Refrigerate and use in pasta recipes.

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  • 8 ounce measuring cup – Chef’n SleekStor Pinch with Pour Measuring Beaker, 1-Cup Size

    8 ounce measuring cup – Chef’n SleekStor Pinch with Pour Measuring Beaker, 1-Cup Size

    So far, this is one of the best presents that I bought to treat myself for post-op meal prep.  I absolutely love it and use it several times a day.

  • Necessary Carbs and Fats for Post-Op Breakdown of Proteins

    Necessary Carbs and Fats for Post-Op Breakdown of Proteins

    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.

    You need carbs and fats to break down protein.
    You need carbs and fats to break down protein.

    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 skinny but still at risk for stroke or heart disease.

    In order to trick your body into burning fat rather than muscle, you should consider a workout routine with a personal trainer.  Additionally, focusing on your muscle-building nutritional intake will require added fats and carbs.  Although you will spend your day focusing on getting in your proteins first, you will need to keep in mind that the body must have fats and carbs to break down the protein. If you only eat protein, your body will consider it a negative calorie, and use muscle to break it down.   If you give your body the fats and carbs, it will break down the protein with it, and burn body fat instead of muscle.

    With this in mind, my trainer recommended sweet potato and corn as a fabulous source of healthy carbohydrates. Additionally, I make sure to use olive oil and ingest at least half an avocado each day. These are healthy fats that post-op patient will need.   This gives me a balanced diet for post-op body fat burning with my workout routine.  Make sure your food intake resembles this balance:

    healthydiet

  • 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.

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  • MET-Rx – ISO 20 Gel Fruit Punch 100% Whey Isolate Protein Gel, 20 grams protein

    MET-Rx – ISO 20 Gel Fruit Punch 100% Whey Isolate Protein Gel, 20 grams protein

    MET‑Rx ISO 20 Gel, Fruit punchThis is a very interesting product.   It is a very strong fruit punch flavored clear gel in a pouch.  It tastes nothing like other chemical products. The gel melts in your mouth, making it perfect for post-op hospital clear liquid stages.  My surgeon approved it and I took it to the hospital. I squirted a bit into my mouth every hour, and was getting my protein intake right from the start.

    20 grams protein per 4 ounce pouch, 0 fat, 0 sugar

    Click for product details on Amazon.com

    Whey isolate has one of the fastest absorption rates of all proteins, helps speed recovery, and increases potential for lean muscle growth. Innovative and convenient disposable pouch no more bulky shaker cups and having to measure powder scoops.

     

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

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

    hummuspackSabra 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)
    Sodium260 mg (11% DV)
    Total Carbohydrate9 g (3% DV)
    Dietary Fiber3 g (12% DV)
    Sugars1 g
    Protein4 g
  • 30 gram Premier Protein High Protein Shake, Chocolate Drink

    30 gram Premier Protein High Protein Shake, Chocolate Drink

    premierproteinI thought this was too good to be true.  30 grams of protein, creamy chocolate flavor, only 11 ounce drinks, and less than $3.00.

    I found these drinks at the local supermarket in a 4-pk.   These drinks do not have to be refrigerated until opened, but tastes best when chilled.

    Try It! 

    The Premier Protein High Protein Shake is available in Chocolate flavor as a  12-pack on Amazon at $2.66 per drink, and an 18-pack Premier Protein High Protein Shake at $2.49 per drink.

  • Svelte organic protein drinks

    Svelte organic protein drinks

    svelteOnly 16 grams protein fr 15 ounces, the CalNaturale Svelte Organic Protein Shake Cappuccino is absolutely cravingly delicious. These come packaged in Aseptic Boxes. Amazon sells a pack of 12 drinks.  These drinks do not need to be refrigerated until opened.

    • Non-dairy, contains soy.
    • lactose free
    • no chalky taste
    • complex, indulgent coffee taste