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Ideas for small, high protein meals?
katematt313
Posts: 624 Member
Help! I need ideas for meals I can make in advance and freeze or refrigerate in small portions. I've been making one large, high protein, low fat meal, then portioning it out and eating throughout the week. It is getting boring.
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Replies
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Any lean meat. I like to have cottage cheese, beef jerky, protein bar, extra lean ham kielbasa, nuts for a small snack with a high protein boost.0
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I'm not sure how far you are out from surgery so portion sizes may vary. (I'm 2 years out). I eat a Fage 0% greek yogurt with 1/4-1/2 cup Kashi Golean cereal in it for breakfast often (19.5 grams of protein and 5 grams of fiber), or a Yopa Zone Plus greek yogurt (18 grams of protein). An egg scrambled with some veggies is also a quick stand by, or premade muffin tin mini quiches. I eat a fair amount of poached fish (quick and I don't have to start with it already defrosted and I like fish). I will also buy crab meat, mix it with a wedge of laughing cow light spreadable cheese and spread that on Kashi crisps high protein crackers. Beans (black, pinto etc) with some salsa, left over chicken or other meat, green pepper and onion can make a quick chili like meal that's high in protein and high in fiber.
Be careful with nuts, nut butters and cheese. Yes, they all have protein in them, but not as much as you might think and they have quite a lot of fat in them. For example, a 100 cal pack of almonds has 100 calories, 3 grams of protein but 8 grams of fat. Each gram of protein has a value of 4 calories, each fat gram has a value of 9 calories. So out of that 100 calories approx. 72 of them are fat and approx. 12 of them are protein. Not a terrific ratio. I'm not saying there isn't a place for nuts in your diet, I'm saying be careful, they are more of a fat food than a protein food and they are VERY easy to overeat. Same with cheese.0 -
Thanks for the tip. I have learned to avoid all except the smallest amounts of cheese. Just too many calories for a serving that is not very satisfying.0
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I have been getting a ton of ideas from this woman's blog.
http://theworldaccordingtoeggface.blogspot.com
I can't wait to try some of the protein ice cream.0 -
I have seen the protein ice cream too. It looks good. I'm just worried about eating so much of the sweets! I was really overdoing it post surgery with sugar free chocolate popsicles, and the calories added up, so I don't want to fall into that pit.0
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I'm not sure how far you are out from surgery so portion sizes may vary. (I'm 2 years out). I eat a Fage 0% greek yogurt with 1/4-1/2 cup Kashi Golean cereal in it for breakfast often (19.5 grams of protein and 5 grams of fiber), or a Yopa Zone Plus greek yogurt (18 grams of protein). An egg scrambled with some veggies is also a quick stand by, or premade muffin tin mini quiches. I eat a fair amount of poached fish (quick and I don't have to start with it already defrosted and I like fish). I will also buy crab meat, mix it with a wedge of laughing cow light spreadable cheese and spread that on Kashi crisps high protein crackers. Beans (black, pinto etc) with some salsa, left over chicken or other meat, green pepper and onion can make a quick chili like meal that's high in protein and high in fiber.
Be careful with nuts, nut butters and cheese. Yes, they all have protein in them, but not as much as you might think and they have quite a lot of fat in them. For example, a 100 cal pack of almonds has 100 calories, 3 grams of protein but 8 grams of fat. Each gram of protein has a value of 4 calories, each fat gram has a value of 9 calories. So out of that 100 calories approx. 72 of them are fat and approx. 12 of them are protein. Not a terrific ratio. I'm not saying there isn't a place for nuts in your diet, I'm saying be careful, they are more of a fat food than a protein food and they are VERY easy to overeat. Same with cheese.
WOW! Thanks for all the great ideas!0 -
I have been getting a ton of ideas from this woman's blog.
http://theworldaccordingtoeggface.blogspot.com
I can't wait to try some of the protein ice cream.
Thanks for the BlogSpot. These recipes look great!0 -
I have found that cooking small amounts of fresh proteins helps. Instead of making a big portion and eating for three days I keep it small and fresh which allows for variety. That said I do each a lot of grilled chicken....0
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I prefer to make my own soup or stew because I can really up the protein and control the sodium and fat. Depending on how far out you are any kind of meat (lean beef, chicken or pork), frozen vegtables (stay away from corn and other starchy veggies), and fat free broth make a great tasty soup. You can add all the spices and herbs you want to customize the flavor. Because I add more meat than veggies and sometimes beans as well, the protein levels are really high. Sodium really effects me, I retain water very easily, so this works for avoiding sodium too. I cook a big pot on the weekends and freeze in individual 1 to 1 and 1/2 cup containers. I've got about 5 different soupd/stews in my freezer now. Canned soups just don't have as much protein and way more fat/sodium than I want. Once you can eat salads again, I really enjoy topping my salad with a few pine nuts, somekind of crumbled cheese and usually chicken. Again, more chicken than anything else, but it's really filling.. And lettuce wraps are great! The size of a small tortila is about all I can eat at one sitting. Fill with chopped meat or even thinly sliced deli meats, a spread made from plain greek yogurt and spices and mabe a pickle slice. Yum!0
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I like to make a big pot of turkey chili and freeze it in half cup portions - that's still how much I can eat at this point. I add both kidney and black beans to it. I also cook chicken breasts, shred them, and freeze them in 3 ounce portions, or I will buy the Costco rotisserie chicken breast meat and freeze that in 3 ounce portions as well. Sometimes I add diced green chilies (mild) and a little taco seasoning to the chicken for flavor. I also like to make machaca (Mexican shredded beef) in my crock pot. I use the leanest meat I can find for that. Fortunately meat hasn't bothered me at all! I have also tried several veggie burgers. The one I like best is the Boca original vegan, it's small and has 13g of protein. I recently tried another meatless product I like called Beyond Beef. It's made from pea protein. Two ounces of "beef" crumbles has 90 calories and 11 grams of protein. Sometimes I cook that and add some egg whites to it and that adds another 7 grams of protein for just 30 more calories.0
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1 Morning Star Sausage patty packs 10 g protein (each patty is 1 oz), so the mornings my inner beast is alive and well, 2 of those eaten over an hour tames me for 3-4 hrs. Saag makes an apple chicken sausage to die for and packs 14g protein in one 3 oz sausage. If I do something smaller but desire more protein if I'm not full yet, I add an oz or so greek yogurt.0
