Tag: high protein

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 

Low Carb NOT No Carb

I need to drop some serious lbs because I am still far too fluffy for my liking! 

How am I going to do this? 

Low Carb NOT no carb!

You see there are people out there that believe you must eliminate all carbs from your diet in order to drop weight – I highly disagree! I need carbs to function – I am a runner and lifter so my body needs these in order to effectively train.  

Here is a link to why you need to choose good over bad Carbs .

I love beans and lentils and will be incorporating these into my meal prep. 

Last year I wrote this post High protein low carb meal prep and it is one of my most viewed posts. It gives an idea as to what I plan on eating in a day. 

I’m heading out to the grocery store now to stock up on eggs, avocado, sweet potato, lean deli meat, cheese and loads of animal protein ( I did stock up on quite a bit at Costco ).

My goal is to lean out , not worry about the scale ( haven’t weighed myself in weeks) and just focus on good ole clean eating with protein and vegg! 

Let’s do this 

A weekend of Low Carb Fails

Why is it so dang easy to fall off the wagon on the weekends?
The BBQ’s , the sammiches, the tortilla chips and salsa – Damn you all to Hell!
I was doing ok on Friday , I made the most amazing steak for supper


De freakin liscious!

I had so much leftover I had steak and eggs for breakkie , fried in butter of course


Then came supper , grilled up some Italian sausages and had to have it on a bun!


Then I drank Beer , a very bad carb!

Woke up Sunday am and ate donuts with my coffee! I had been craving one all week!

Tonight’s din din was pretty awesome , and not low carb !


Pasta salad , hamburger on a bun and scallops! Not low carb but so dang delish!

Here’s how I make my scallops



Sautée minced garlic in butter


I used frozen scallops , let them thaw first . Add to butter garlic mix.
Cook for about 5 mins until no longer opaque.
Monday is a new day and I will refocus and regroup and concentrate on more protein and good carbs.

I just can’t eliminate foods from my life as I only crave them more!

Chipotle Lime Shrimp Lettuce Tacos

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

I had this for breakfast

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


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.

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

Roll up and eat !

Oh heck yeah!


Another good day of high protein eating!

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

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

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

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


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!

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


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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