Category: High Protein

Instant Pot – Tender Chicken Boobs 

Fork tender chicken boobs in the Instant Pot! Stupid easy and ready in 15 min! 

I used

 5 chicken breasts

Mrs Dash and garlic powder 

2 tbsp oil

2 cups vegetable stock 

Step 1

Turn Pot on to sauté 


Step 2 

Add oil to pot, sauté seasoned chicken breast in oil for about 2-3 minutes per side

Step 3 

Add vegetable stock to pot close lid and chose manual settings and set to 8 minutes. 

Let Pot natural release , serve! 

Honey Garlic Chicken Breasts – Instant Pot Recipe 

Stupid easy meal tonight!!!! 

Man oh man I love my Instant Pot! This meal came together so fast and that’s how I like it. As a gastric bypass patient I cannot eat dry meat as it just kills my pouch and I get sick- this chicken came out so moist and tender you can cut it with a fork! 

Here’s how it went down 

Place 4-6 boneless skinless chicken breasts in the stainless steel pot ( I used 5) 

Add in 1 cup of Honey Garlic sauce 

Add in 1/2 cup water 

Set instant pot to Poultry for 13 min then manually release when machine beeps done

Serve with rice and veggies and you have a complete meal

I don’t have the macro count for this but will add it later! Hey it’s chicken so it’s got lots of protein! 

Nom nom 

High Protein Turkey Chili – Instant Pot 

I’m pretty sure I could throw out every kitchen gadget/tool and live with just my Instant Pot! 

It’s a blustery cold snowy day here in the North so I had chili on the brain. Here’s how it went Down

You will need 

3 stalks celery 

1 carrot 

Bunch of green onions

1 can 6 bean medley 

1 can Chili style tomatoes

1lb of extra lean ground turkey 

3/4 c frozen corn 

Garlic powder, chili powder and cumin  – Turn your instant pot onto sauté , add in a little oil and then throw in the cut up veggies 

Then add in ground turkey 

Drain and rinse the can of beans , add to pot . Add tomatoes , corn and spices. No need to cook the turkey fully because you are going to let pressure do that. 


Cancel the saute action, put the lid on and hit manual for 15 minutes. Boom Chili is done! Let it naturally release pressure as it will stay warm until you are ready to serve. I like to put mine on rice, top with sour cream and cheese! 

This makes 6 big bowls and here’s the details/macros 

Low fat, good carbs and high protein! Win win 

High Protein Egg Bowl Breakfast 

Looking for a grab and go breakfast that is high in protein , good carbs and fat? Get yourself an egg Bowl! 

I used Old El Paso stand n stuff taco bowls 


I used 5 eggs, splash of milk, 2 cheese sticks , 3 oz deli ham and 1/4 diced orange pepper. 

Just fill up the bowls , pop in the oven at 375 for about 15 minutes – until eggs have set! 

Here’s the macros stats 

Enjoy! 

Chipotle Lime Shrimp Lettuce Tacos

Day 3 of the high protein low carb lifestyle is in full swing!

I had this for breakfast
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Greek yogurt , granola, flax and pepitas. I did notice that I felt bloated all day , pretty sure that’s the dairy yelling at me.
Lunch was leftover chili again , because it is always better the second .
No afternoon snack , but I made this most epic supper !
Chipotle Lime Shrimp Lettuce Tacos

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Start with frozen cooked shrimp , add to a pan. Sautée until all excess water drains off.
Add cumin , chili powder, garlic powder, lime juice , Mrs Dash spicy chipotle seasoning and lemon pepper to the shrimp.
Spice according to your flavor and taste. Add oil to pan if shrimp sticks. Use squirts of lime juice to keep moist.
Cut a head of romaine leaves to hold the shrimp.

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Add shrimp to lettuce boats , top with salsa and shredded cheese

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Roll up and eat !

Oh heck yeah!

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Another good day of high protein eating!

High Protein Meal Prep

Day 2

Ok I totally am not one for scales , BUT when I weighed myself Monday am I was 163.4lbs . Day 1 of my high protein low carb meal planning.
Today I thought let’s just see
Holy sweet baby Jesus , it was 160 ! Three lbs in a day, yup ! Call it water weight , I don’t care . The scaled moved and that keeps me motivated. I have played the whole scale game for years and yes I know y’all say numbers don’t matter – it’s how you feel. I call horseshit because I need to drop 20lbs so to me numbers matter , this time .

So how did Day 2 go ?

Pretty freaking awesome!

Breakfast was a solid meal of a 2 egg ham and cheese omelette with 1 avocado

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There was no am snack today as I stayed full till lunch.
This was lunch

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Yet another Kale salad but topped with last nights leftover bacon wrapped chicken.

I did have a pm snack before I hit up the gym.

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Not sure why this lactose intolerant girl can eat this , but I can , so I will.
I tried to run today but I just was not feeling it , busted out 2.4 miles and quit. I did a 6 mile bike , weights and a ton of push ups!
Drank my Syntha 6 protein drink , then came home to this beast of a meal

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Spicy turkey chili!
Here’s the steps to making it , in picture form because I’m too lazy to type it

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High Protein , low fat , low carb and tons of flavor!

So freakin delish!

I will probably have another yogurt before bed or some cottage cheese for the casein !

Happy protein Day peeps !

Meal Plan- High Protein Low Carb

Ok today was Day 1 of my journey back to the basics of my post op WLS (weight loss surgery) lifestyle- not diet!
Today I really focused on what I put into my yap and kept it very high protein and low carb! AKA – no toast with PB ( crying a little inside right now)

So I promised I would post daily my meals and their prep, this was breakfast

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2 scrambled eggs in coconut oil and a whole avocado. Paired of course with multiple cups of coffee.
Snack was equally delish

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2 pieces of Armstrong Cheese sticks wrapped with deli turkey ! All it was missing was pickle spears
Lunch was also Epic

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I sautéed some shrimp in oil and garlic powder , served it with a kale salad .
Now supper was amazing!!!
I took boneless skinless chicken breasts , seasoned with Mrs Dash and then wrapped in bacon

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Bake in a 400 degree oven for about 30 minutes , then throw under the broiler for a few minutes to crisp up the bacon.
Meanwhile I tossed some asparagus in oil and garlic powder and baked in the same oven till done.
Epic ness for real!

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I’m officially stuffed now but if I do get hungry I’ll snack on this

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A good day so far , I feel good and I will not snack on crap!

How are you all doing ? What type of meal prep/planning do you do?

High Protein Low Carb Lifestyle – Does it Work?

I have been really flip flopping with my lifestyle choices lately and I know that I have been making some irresponsible choices.
I thought that if I went back to my veggie ways I would loose the extra pounds and all would be good. Nope ! I was cheating, I have been eating crap lately – chips, candy and processed garbage. This is not what I have been taught.
I went back through my old notes from my post weight loss surgery journal and realized that in order to effectively loose this weight I need to focus on more protein and definitely less carbs.
Post op it is highly stressed that you eat small amounts of protein and veggies. So what went wrong ?
Complacency happened… I got comfortable, I stopped “dumping syndrome” and found I could eat more garbage.
Slap me back to reality and get me back on track .
Now I am not huge, obese or anywhere close to my prior 284 lbs BUT I do have to get back on track .
I do not diet and always consider this my life , I made this choice and If I want to succeed then I need to follow the rules.
I have my annual appt with my WLS surgeon in July and I need to make sure I am doing this right.
So how am I going to do it ?
First off , I am going to blog the hell out of it and make myself responsible. I have had a few followers inquire about this and I have promised them and myself that I will make myself accountable. My plan is to post daily my meal plan for the day with pictures and step by step recipes.
If my blog needs to shift focus a bit , so be it.
Here is just a sample list of foods I will be eating and buying

Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.
Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.
Eggs: Omega-3 enriched or pastured eggs are best.
Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
Fruits: Apples, oranges, pears, blueberries, strawberries.
Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.

This is a big change for me to focus on eating meat first , then veggies but it is what my surgeon always said to do.
Small meals , small bites and never drink with your meals !

So if you are interested in following this blog I fully appreciate any feed back and insight from you all . Send me your recipes and tips and I will post them!
So again , sorry for the flip flopping on what the heck is going on in my head , but I gotta do this for me .

So let the meat fest begin and I gotta get to the butcher!

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