Protein Artist

Tag: lunch

  • 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

    IMG_2822

    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

  • Liver Pate Appetizer Cups, 18.6 grams protein, 237 calories

    Liver Pate Appetizer Cups, 18.6 grams protein, 237 calories

    IMG_2775Not only are these the fanciest little appetizers on the block, but your co-workers will envy your meal options. The dried fruit adds a sweet touch, topped with crispy onions for an exotic and tasteful meal.  You will almost forget that you are eating organ meat.

    Ingredients:

    • 12 ounces Chicken Liver Pate (63.48g, 531c)
    • 12 won-ton wrappers from package (.75g,20c*12=9g,240c)
    • ½ cup chopped dates (2g, 240c)
    • ¼ cup  French Fried Onion, crushed (180c)

    Directions:

    Spray a large muffin pan with oil spray.  Press a wonton wrapper into each muffin cup.

    Drop one heaping tablespoon of liver pate into each cup.
    IMG_2762
    Evenly divide chopped dates, pressing lightly into the liver mixture.
    IMG_2763
    Top with crushed french fried onion.
    IMG_2764
    Bake at 350 for 20 minutes. Allow to cool.
    IMG_2773
    Serve warm, room temperature, or cold after refrigerating.

    Yields: 12 appetizers, roughly 1 ounce each.  Serving size: 3 pieces at 18.6 grams protein, 237 calories

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

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

    3 minim muffins with 1 ounce topping
    3 minim muffins with 1 ounce topping

    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.  The topping will taste a bit like vegetable cream cheese, and will add just the right amount of glide for chewing.  You won’t even miss your bagel.

    If you are lactose-intolerant, just

    Ingredients:

    • 6 eggs  (36g,420c)
    • ½ cup shredded cheese (14g, 160c) [skip if you are lactose intolerant].
    • 4 ounces deli or cooked corned beef (24g, 160c)
    • ¼ cup salsa  (20c)
    • 1 green pepper  (1.8g, 40c)
    • ½ Large onion  (1g, 20c)
    • 1 teaspoon salt
    • ¾ teaspoon black pepper

    Topping: Skip if you are lactose intolerant.

    Note: with ¾ teaspoons black pepper, this will be very savory.  You can use ½ teaspoon instead if you like your food mildly spicy.

    Directions:

    • Mix topping ingredients and place in refrigerator to set.
    • preheat oven to 350.
    • Chop everything in food processor and pour into muffin pan.
    • For a larger muffin pan, pour 2 ounces per cup.  The cups should be ¾ full.
      IMG_2526
    • For a mini muffin pan, 2 ounces will fit into three cups. The cups will be nearly full.
      IMG_2527
    • Bake @ 350 for 30 minutes.
    • Remove from pan and allow to cool.
      IMG_2533
    • Top two 2-ounce muffins with ½ ounce of topping each (about 1 tablespoon).
      IMG_2540
    • Store each muffin in a GladWare Mini Round Food Storage Containers.
      IMG_2544
    • Store in refrigerator, and take to work the next day.  Can be eaten at room temperature.

    Yields:

    • 7 servings of 4 ounces muffins, total 11 grams protein, 114 calories.
    • Greek Yogurt topping: 3 grams protein, 15 calories
    • Total meal of muffin with topping: 14 grams protein, 129 calories
  • Turkey Teriyaki Lunch Rolls, 17 grams protein, 115 calories

    Turkey Teriyaki Lunch Rolls, 17 grams protein, 115 calories

    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.

    IMG_2491

    Ingredients:

    • 1 ounce greek yogurt  (3g,15c)Lawry's Teriyaki with Pineapple
    • 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:

    IMG_2489

    • Mix the greek yogurt with the teriyaki.
    • Spread ⅓ mixture over a large flat lettuce leaf.
    • Add one slice turkey deli.
    • Spread ⅓ of the mixture over the turkey slice.
    • Lay 2 slices of pepper vertically.
    • Add the second slice of turkey deli
    • Spread the remaining ⅓ of yogurt mixture.
    • Begin to fold the roll. Bend the north/south ends inward, and roll the west end towards the east end.
    • Store in a re-usable deli container or zip-lock bag.

     

  • Green Onion and Cucumber Lunch, 18 grams protein

    Green Onion and Cucumber Lunch, 18 grams protein

    debbieRecipe 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!

    greenonion-debbie

     

     

     

     

    IMG_2487Variations:

     

     

  • Easy-Chew Creamy Potato Salad, 3.8 grams protein, 125 calories

    Easy-Chew Creamy Potato Salad, 3.8 grams protein, 125 calories

    Bariatric Weight Loss Surgery office lunch meal idea
    Bariatric Weight Loss Surgery office lunch meal idea

    Potato salad is an easy-chew option for those days when you are struggling to get food down.  Stays fresh in the fridge for several days.  It works very well for a lunch meal away from home.

    Ingredients:

    • 1 lb. potato (or 1 giant idaho potato) (7g, 283c)
    • 2 hard boiled eggs [12g, 156c]
    • 1 ounce sour pickles (or one large pickle)  (0g,5c)
    • 2 heaping tablespoons mayonnaise (0g, 180c)
    • salt & pepper to taste
    If you are after RNY weight loss surgery and using a baby spoon for meals, then you will be able having all the tastes on each spoonful if you chop everything into tiny bits before tossing the salad.
    If you are after RNY weight loss surgery and using a baby spoon for meals, then you will be able having all the tastes on each spoonful if you chop everything into tiny bits before tossing the salad.

    Directions:

    • Boil the unpeeled potato in water until cooked. It might take about 45 minutes.  Allow the potato to cool on a towel or cutting board.  Peel the skin.
    • Chop the potatoes, eggs, and pickles into tiny bits.
    • Sprinkle with salt and pepper, and toss with mayonnaise.
    • Serve warm, room temperature, or cold.
    • Refrigerate leftovers.

     Yields: about 5 portions at 4 ounces each. 3.8 grams protein, 125 calories

    IDEA: If you are going to take the time to boil the potato, then double it and also consider the Hungarian Rakott Krumpli recipe.

  • Lemongrass Soy Crumbles in Marinara Cream Sauce, 15.5 grams protein for 4 oz meal

    Lemongrass Soy Crumbles in Marinara Cream Sauce, 15.5 grams protein for 4 oz meal

    lemongras soy crumbles with marinara cream sauce15.5 grams protein Meal:

    • 2 ounces Lemongrass Soy Crumbles (11g)
    • 1 ounce Marinara Cream Sauce (1g)
    • 1 ounce shredded Cheese (3.5g) [skip if you are lactose intolerant]

    Recipe:

    Marinara Cream Sauce

    Total 32 oz sauce = 34/32=1.0625 g per ounce of sauce

    marinara cream sauce ingredients for lemongrass soy crumbles and marinara cream sauce lemongrass soy crumbles

    Lemongrass Soy Crumbles:

    •  1 1/2 teaspoons Gourmet Garden Lemongrass paste
    • ½ cup marinara cream sauce (recipe above)
    • 1 tablespoon mustard
    • two tablespoons soy sauce
    • 1 package Lightlife Smart Ground Veggie Protein Crumbles, Original
      (2 ounces = 11g )

    Directions: 

    • Prepare marinara cream sauce by boiling all ingredients in a large saucepan on medium, stirring constantly until sauce bubbles.
    • Next, spray a large non-stick frying pan with oil spray.
    • Combine lemongrass soy crumbles liquid ingredients and stir until blended.
    • Crumble the soy into the pan and stir well.
    • Crumbles should brown after 3-5 minutes.
    • Remove from heat.
    • Prepare meal as described, and store remaining sauce in ice cube trays for future meals.

    Suggestions:

    • Combine crumbles with cheese and sauce with every spoonful and chew thoroughly to preserve your puree requirements.
    • It is helpful to have a plate warmer to keep the meal hot until you finish eating.
  • 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
  • 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.