Category Archives: High Protein

Dessert Fruit High Protein Recipes

No Bake Protein Dessert – Paska With Fresh Berries

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Paska with Fresh Berries

Process in blender until smooth:

1-1/2 cups lowfat cottage cheese
2 egg yolks
2/3 cup carb free sweetener such as Splenda Granulated Sweetener or 16 packets Spenda or Truvia
2 tablespoons unsalted butter

Spoon cottage cheese mixture into a cheesecloth lined colander. Place this assembly over another container to catch the liquid that will drain off from the paska. Refrigerate overnight. The paska can be made several days in advance. It will get firmer the longer you allow it to drain.

Gently toss the ingredients below and refrigerate several hours or overnight.

1 cup fresh or frozen boysenberries
1 cup fresh or frozen raspberries
2 cups fresh or frozen strawberries, quartered
1 tablespoon brandy
2 tablespoons unrefined sugar

Place a scoop of the paska in the middle of a bowl and circle it with the berries and their juices. You can either serve this on a big platter or make individual paskas with berries.

High Protein UnDiet Eating Plans

South Beach Diet and the Hunger Pangs: The Odds are in Your Favor

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Looking for answers to better dieting, cardiologist Arthur Agatson and dietician Marie Almon created the South Beach Diet to help patients successfully lose weight and keep it off.

What once was purposed for reducing the risk of heart disease, the South Beach Diet has become a well-known approach to weight loss since its creation in the early 2000s by cardiologist Arthur Agatston and dietician Marie Almon. The South Beach Diet focuses on instructing dieters to learn the difference between good fats vs. bad fats and good carbs vs. bad carbs. With this knowledge, Agatston wanted to empower both men and women with the ability manage their diet in a healthier way.

Why the South Beach Diet is different

Before the South Beach Diet came into existence, during the 1980’s Dr. Agatston noticed that his patients had a hard time following low-fat diets that were heavily recommended by cardiologists in an attempt to lower weight gain, cholesterol and heart disease. Such popular diets included the Ornish Diet and the Pritkin Diet. After much study of insulin resistance, Agatston figured that low-fat diets were causing weightwatchers to make up for the fat by consuming refined sugars and carbs. These “bad carbs” increased the release of insulin in the body, thus dropping the level of blood sugar and producing the sense of hunger. This hunger was then apt to be satisfied by dieters and eventually led to failed dieting and weight gain.

Three phases for dieting success

The South Beach Diet implements 3 phases to follow to help the body overcome blood-sugar spikes and drops and help reduce hunger pangs.

Phase 1 of the diet is to learn to eliminate cravings and promote rapid weight loss in 2 weeks. The idea of eliminating cravings comes from an ability to stabilize blood-sugar levels which helps get rid of a need to feast on refined carbs and starches. The rapid weight loss is designed for women that want to lose 10 pounds or more. After establishing a routine of eating specified, nutritious foods and cutting out the “bad fats” and “bad carbs” dieters will be ready for Phase 2.

Phase 2 includes bringing in nutritious food to the diet plan that was avoided in Phase 1, including whole grains, fruits and vegetables. And instead of focusing on rapid weight loss, Phase 2 accommodates for steady weight loss that is easier to keep off. Unlike Phase 1 that can be completed in 2 weeks, Phase 2 lasts for as long as it takes for the dieter to reach their weight goal.

Phase 3 is all about maintenance and using your acquired knowledge to keep the weight off. Here dieters will have already learned which foods they can or should not eat, how to return to a different phase if needed and how to keep the weight off forever.


Phase 1

Phase 2

Phase 3

Our thanks to Janie G. – a writer for Holtorf Medical Group for such a fantastic explanation of what the South Beach Diet is all about. If you’re looking for a way to lose weight, their medical professionals can help you get great results.

High Protein Recipes

Crock Pot Whole Chicken Recipe

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Summer time is coming up and that means one of my favorite seasonal high protein foods barbecue smoked chicken! The big problem with barbecue is in order to make it right you have to slow cook it, and most of us don’t have a smoker or slow cooker in our back yards. This handy dandy recipe give you the sweet sweet taste of juicy slow cooked smoked chicken all with the help of a crock pot instead of a back yard smoker. Best of all, it’s high in protein and contains no added sugar or carbs!

What You’ll Need:

  • 1 whole chicken, 4 – 5 pounds
  • 1 onion – quartered
  • 1/4 cup bottled smoke
  • aluminum foil


  • 1/4 cup Chili Powder
  • 2 tablespoons kosher salt
  • 2 tablespoons coarsely ground black pepper
  • 1 tablespoon cumin

Mix the dry rub ingredients together in a small bowl. Alternatively you can use a store bought seasoning. I prefer to make my own so I’ve given you my recipe. Make sure your chicken is cleaned and any excess fat or feathers have been removed. Line your crock pot with aluminum foil leaving enough extra foil hanging outside the pot to fold over and wrap your chicken after the next step. The foil is what allows the chicken to cook slowly but not turn into a soggy mess when it’s done.

Place the chicken in the crock pot and cover every inch of it in the dry rub, including inside the cavity. Place the quartered onion inside the chicken’s cavity, pour in the bottled smoke and wrap the aluminum foil around the chicken to completely enclosing it. Cover with the crock pot lid and turn that bad boy on.

Let the chicken cook on low for 5 – 6 hours or on high for 3 – 4  hours. Make sure the internal temperature of the chicken reaches at least 175 degrees. When the chicken is done, pull it out of the pot and let it sit for 10 minutes before carving. If all goes according to plan you should have a beautiful golden well seasoned “SMOKED” bird. and remember with crock pots and slow cookers, leave the lid on until you’re almost done, if you looking you ain’t cooking. This recipe can be used with pork loin or brisket also.

Max Saffron is a blogger out of Dallas, Texas. He writes for Dallas Accident Recovery a site dedicated to information on legal, financial and medical issues surrounding automobiles and auto accidents.

High Protein Recipes

How To Make Shrimp Cocktail With A Food Processor And Quality Ingredients

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There’s nothing quite like the refreshing and cool taste of a shrimp cocktail. There’s a bite and a lightness to it that makes it the perfect appetizer or mid-day snack. While most people prefer to order them in, it’s a great idea to make homemade cocktails from scratch. Follow these simple and easy steps and you can enjoy shrimp cocktails in the comfort of your own home.

Get your ingredients

The great thing about shrimp cocktails is the fact that their ingredients are actually really easy to find. For the sauce, all you need is chili sauce, ketchup, Worcestershire sauce, Tabasco, cilantro, lemon, and a bit of pepper. These are all things that you can easily find in any grocery store or supermarket. For the shrimps, it’s really best to buy them raw and fresh from a local fish market. Pre-cooked shrimp can come across as rubbery or hard and can really ruin a cocktail.

Make your sauce

While a lot of people like to make their sauce by mixing it in a bowl, you can save a lot of time by using a food processor. You don’t need to set your processor at a very high setting since nothing is being chopped or cut. The food processor can basically mix your ingredients quickly and evenly, something that might not happen if you’re making the sauce by hand.

Boil your shrimp

There are basically two ways to boil your shrimp: Plain or with light flavoring. Either way works perfectly fine since the cocktail sauce is the main source of flavor. If you’d like to add a bit of seasoning, you can put some lemon juice, garlic, chili pepper, and salt into the boiling pot before adding the shrimp. Once you put the shrimp in, all you have to do is wait until it turns pink. This indicates that the shrimp is done and it only takes a few seconds.

Cool your ingredients

This is an important step since shrimp cocktail should be served cold. The sauce and the shrimp should be placed into separate containers and then put into the fridge. It’s best to cool all of the ingredients for at least two hours so that no lingering heat remains.

Assemble your cocktail and serve

The cooled shrimp should then be mixed with mayonnaise and salt and pepper in a large bowl. Martini glasses should be lined with lettuce and the cocktail sauce should be placed on top of them. Next the marinated shrimp can be added to the mix and the entire concoction should be served right away.

UnDiet Note: you can mix the shrimp with yogurt in place of mayo or half yo and half mayo – if you would like and this Shrimp Cocktail recipe will be just as impressive.

So next time you’re pressed for potluck or dinner party ideas, consider making a fresh and tasty shrimp cocktail. Your guests will be impressed and they’ll never know how easy it was to put together. If you’d like other recipes and ideas, check out for awesome suggestions that are sure to impress. It’s amazing how meals can be elevated when you just add a little shrimp!


High Protein Recipes

High Protein Salad Recipes

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Want a quick and easy salad for lunch or to round out a low carb chicken dinner?  The recipes here are not only healthy, but bonus! – they’ll make your tongue tingle!


Use low fat yogurt rather than nonfat or full fat yogurt.

Substitute half low fat yogurt for half of any sour cream or mayo in your favorite salad dressing recipe.

Add low fat yogurt to your favorite bottle salad dressing. Taste and adjust seasoning if needed.


Also see Rome Zucchini Salad under Sausage heading below.

Quick Egg Salad

In a bowl mix equal amounts of low fat yogurt and mayo. Season to taste with sea salt, black pepper and mustard.

Stir in:

  • egg white, scrambled
  • green onion, sliced
  • celery, chopped or sliced

Pile salad onto any of the below:

  • toasted high protein bread
  • chips made from protein tortillas (slice into desired size and toast in the oven until crispy)
  • protein tortilla lined with lettuce – roll and eat
  • lettuce leaf cup
  • cucumber slices

Dilled Egg Salad

This summery salad has been adapted from the book “Vegetarian Sandwiches”. You can use this salad on Protein bread or crudites when you make it with eggs. Make the tofu version if you’re going to be having this on whole grain bread or bagels.

Mix dressing in small bowl:

  • 2 tablespoons drained yogurt or mayonnaise
  • 2 teaspoons chopped fresh dill or 1/4 teaspoon dried
  • 1 teaspoon Dijon mustard
  • (1/4 teaspoon honey)
  • 1/2 clove garlic, minced or 1 clove roasted
  • sea salt and black pepper to taste

In medium bowl use a fork to roughly mash 2 hard-cooked eggs, peeled and chopped, or 1/2 cup extra-firm tofu (not silken).

Stir in:

  • 3 tablespoons minced bell pepper
  • 2 tablespoons minced celery
  • 1 tablespoon minced red onion
  • 1 tablespoon drained, chopped capers
  • 2 tablespoons, minced dill pickle
  • 2 tablespoons minced, jicima

Layer salad onto a slice of Protein bread garnished with a slice of tomato or cucumber, shredded lettuce or jicima or micro-sprouts. Serve open faced or topped with another slice of Protein bread. An alternative to Protein bread would be to stuff celery sticks or cherry tomatoes, roll up in a lettuce leaf with deli-sliced meat, or spread on top of slices of tomato and/or cucumber.

If using the tofu version then make the sandwich as above using whole grain bread or bagel in place of Protein bread.

Basil Omelette Salad

This is one of those dishes I conjured up when it was cold outside, there wasn’t much in the fridge and I was feeling guilty for not eating enough vegetables that day. I wasn’t up to a bowl of cold lettuce so this crepe-thin omelette with piles of tomato and basil was the perfect solution. I’m calling it a salad because it’s mostly raw veggies.

Stir 1 teaspoon basil pesto, (or 1 teaspoon fresh or 1 teaspoon dried basil), into 1/4 cup egg whites ( or 1 whole egg). Season with sea salt and pepper to taste. Pour into heated, lightly oiled pan. Tilt to coat bottom of pan. When top of omelet is almost dry carefully loosen omelette from pan and flip over. Tear one slice mozzarella or white non-dairy cheese into pieces and place on top of omelet. Cover and turn off heat.

While cheese is melting prepare salad. Chop & toss 1 tomato (Optional: add 1/4 avocado, 2 – 4 tablespoons red bell pepper & 1 – 2 tablespoons red onion) with 1 teaspoon basil pesto, seasoning with sea salt and pepper to taste.

Slide omelette onto plate. Spoon half the salad onto half the omelette, fold omelette over salad. Top with rest of salad.


Chipotle Sausage Salad

This is a variation of the New ‘awlins Sausage Salad, born out of desperation for the taste of that delectable delight, but missing some of the key ingredients.

Shape 2 cups sausage into 1/2-inch balls. Cook sausage balls with 1 cup chopped onion over medium heat until browned and cooked through, about 10 minutes, stirring or shaking occasionally so that all sides are browned. Alternatively you could cook large sausage patties, then cut them into 1/2 inch squares.

While sausage is browning assemble in large bowl

  • 1 cup julienned celery
  • 2 stalks green onion, sliced
  • 1 cup julienned jicima

When sausage is cooled enough to touch add to salad bowl and toss with

  • 1 teaspoon canned chipotle in adobe sauce or 2 teaspoons reconstituted dried chipotle
  • 1/4 cup mayonnaise

Taste and add sea salt and black pepper to taste.

If you like it hot, then use your choice of hot sauce in place of the chipotle in adobe sauce. We like a bourbon hot sauce cuz the bourbon heightens the chili pepper’s heat. So, although the smoking process lowers the heat of the jalapeno, this sauce has a nice kick along with the smokiness of chipotles.

New ‘awlins Sausage Salad

This salad is great as a main dish with a side of Perfectly Neutral Mashed “Potatoes”.

Serves 4 as a side dish, 2 as a main dish.

In a food processor pulse 1 cup fresh flat leaf parsley, stems removed until roughly chopped

Add and continue pulsing until finely chopped

  • 1 green, red, yellow, or orange bell pepper, chopped
  • 4 stalks green onion, trimmed and sliced in 1/4-inch long pieces

You’ll have more of this garnish than you’ll need for the salad. Use leftovers to garnish other salads, soups and casseroles. It will keep for 3-4 days in the fridge. It’s great stirred into mayo and used to spread on bread for a sandwich.

Scrape mixture out into small airtight container.

As you prepare each of the ingredients below place them in a medium serving bowl:

  • 4 hard boiled eggs, chopped
  • 4 large link sausages, casings removed, cooked and chopped
  • 2 cups chopped celery
  • 1/2 cup chopped peeled jicima
  • 1/2 cup cooked, chopped onion
  • 1/4 cup chopped dill pickle
  • 1/4 cup bell pepper mixture

Toss with your favorite creamy salad dressing. Go light on the dressing as this salad is very flavorful. This salad can be kept in the refrigerator for a day or so – keep leftovers for lunch tomorrow.

Rome Zucchini Salad

I was trying to fix this salad for a friend at her house without making a trip to the grocery store and so came up with the following version. This salad is great as a main dish with a side of Perfectly Neutral Mashed “Potatoes” topped with a little pesto or Parmesan cheese.

In a food processor pulse until roughly chopped

  • 1/2 bunch fresh basil, large leaves torn
  • 4-8 sprigs fresh flat leaf parsley, stems removed

Add 2 stalks green onion, trimmed and sliced in 1/4-inch long pieces and continue pulsing until finely chopped.

Scrape into medium salad bowl and add

  • 4 hard boiled eggs, chopped
  • 4 large link sausages, casings removed, sliced and cooked
  • 2 cups chopped zucchini
  • 1/2 cup chopped celery
  • 1/2 cup cooked, chopped onion
  • 1/4 cup freshly shredded parmesan (use grated only if you don’t have shredded on hand)
  • (1/4 teaspoon sea salt)
  • (1/4 teaspoon black pepper)

Toss with your favorite creamy salad dressing, preferably a garlic or tomato dressing. Go light as this salad is very flavorful. Garnish with toasted pecans.


Green Chicken Salad

The herbs are the key to this salad. The flavor will change drastically depending on what herb or herbs you choose. Try cilantro, parsley, or basil alone in the salad. Other herbs such as rosemary, tarragon, or sage are too strong tasting to use more than 1/4 cup, but you can mix them with other herbs to make up the 2 cups. Lime juice works especially well with cilantro, orange juice is wonderful with rosemary, lemon goes with everything.

Use a food processor to finely dice each set of ingredients. Dump ingredients into a medium bowl as you go along.

  • 4 cups cooked chicken, chopped and 1 clove garlic or 2 cloves roasted garlic
  • 2 cups fresh herbs and 2 cups lettuce
  • 1 cup leaves and inner celery stalks (taste to make sure they aren’t bitter) and 1/2 cup red onion and/or green onion
  • 1/4 to 1/2 cup radish, cut into quarters (squeeze diced radish in your hands to release as much moisture as possible before adding to mixing bowl)

Dress lightly with mayo. Season to taste with sea salt and pepper, and a little fresh lemon, orange, or lime juice if you like. Not too much juice though; you don’t want to thin the dressing.


  • on top of a bed of lettuce lightly dressed with an oil and vinegar dressing
  • spooned onto cucumber slices (taste wonderful lightly salted or sprinkled with citrus juice)
  • stuffed into celery sticks
  • spooned onto radish slices (don’t use radish in the salad itself)
  • rolled up inside lettuce leaves

Pesto Cottage Cheese Salad Dressing

Puree until smooth

  • 1 cup lowfat cottage cheese
  • 1 cup mayo
  • 1/4 cup pesto

Taste and add sea salt and black pepper to taste.

Feta Tarragon Salad Dressing

Let this dressing rest for at least 30 minutes before serving to give the flavors the chance to develop.

Puree in blender until smooth

  • 1/2 cup extra-virgin olive oil
  • 2 tablespoons white balsamic vinegar
  • 2 medium garlic cloves, minced
  • 1 tablespoon chopped fresh tarragon, 1 teaspoon dried
  • 1 cup feta cheese
  • 1/4 teaspoon black pepper
  • 1 tablespoon finely ground flaxseed (if you need to grind the seed, do it in the blender before adding other ingredients)

With blender running slowly pour in 1/2 cup soymilk.


Cherried Tuna & Beans

Mix in a bowl:

  • 1 cup cherries, halved
  • 2 cups fennel, thinly sliced (you could also use celery)
  • 1 can water packed tuna, squeezed to drain well
  • 1 can soybeans, rinsed and drained
  • 1/4 cup thinly sliced red or green onion, optional

Toss with your favorite oil and vinegar dressing. We love to use a raspberry or cranberry vinegarette.

Tuna Carrot Slaw

This very simple salad doesn’t look as good on the page as it tastes when made. It’s become one of my new favorites. I’m giving the recipe for one serving since I love to have this for lunch, but if you want to serve it for dinner, just use the amounts in brackets to serve four. Make it up at least thirty minutes before serving to give the flavors time to meld.

Stir together in small (medium) bowl

  • 1/4 cup mayo [1 cup]
  • 1 – 2 teaspoons fresh lemon juice [1 -2 tablespoons]
  • 1 teaspoon dried dill, 1 tablespoon fresh, chopped [1 tablespoon dried, 1/4 cup fresh]
  • dash or two of cayenne [1/8 teaspoons]
  • small pinch of black pepper [1/4 teaspoon]

Add to bowl and stir until well coated with dressing

  • 2 large carrots, shredded [8] 2 tablespoons (chopped red or green onion) [1/2 cup] 1 handful water-packed tuna, squeeze in your hands until very well drained [1 cup] 2 – 4 tablespoons cashews, chopped [1/2 – 1 cup]

Prosciutto Melon Salad

Remove the seeds from 1 cantaloupe. With a spoon or melon baller scoop out the flesh to form bite-size pieces. Cut a small section from the end of each cantaloupe half and set aside the cantaloupe shells. In a medium bowl add to cantaloupe and toss until well mixed

2 cups torn lettuce 2 tablespoons extra-virgin olive oil 2 tablespoons fresh lemon or lime juice 1 teaspoon fresh rosemary, chopped sea salt and black pepper to taste Scoop salad into melon halves. Garnish with thinly sliced prosciutto and grated or thinly sliced Parmesan.

Reuben Salad

Arrange on a bed of lettuce

  • corned beef, diced or cut into large chunks
  • swiss cheese, shredded or cut into small cubes
  • sauerkraut or sauteed, shredded cabbage

Drizzle with dressing.


Mix with fork or shake in a bottle

  • extra-virgin olive oil
  • balsamic or unfiltered, unpasteurized apple cider vinegar
  • Dijon mustard
  • sea salt
  • black pepper

Basic Protein Salad

I was never a salad eater before I started working with the principles of the UnDiet. Even though this salad seems pretty simple – and it is – it makes all the difference. My mouth is watering just writing this down. This salad is an entire meal, and often in my house!

To a bowl of lettuce add any of the following:

  • bite-sized chunks or shredded cheese
  • sausage
  • pepperoni
  • ham
  • turkey
  • chicken
  • corned beef
  • roast beef
  • shrimp
  • lobster
  • crab
  • ham, turkey, or chicken salad made with sugar-free mayo
  • hard-boiled eggs

Sprinkle with sea salt and black pepper. Dress with mayo thinned with fresh lemon or lime juice, or just drizzle on a little extra-virgin olive oil and balsamic vinegar.

Mexican Caesar Salad Protein, Neutral if not using feta cheese


  • 2/3 cup creme fraiche, real or soy sour cream, or firm tofu
  • 1 clove garlic
  • 2 tablespoons fresh lemon juice
  • 2-4 tablespoons fresh cilantro, 1-2 tablespoons dried

Break 8 cups romaine lettuce into bite-sized pieces. Toss with enough dressing to evenly coat. Garnish with 2 tablespoons pumpkin seeds & (3 tablespoons feta cheese).

Egg Salad Salad

The recipe title is not redundant, this is an egg salad that is a SALAD. The measurements here are not exact but they don’t need to be. You can make this salad with small amounts of produce leftovers and adjust the amounts according to what you have.

Pulse in food processor until finely diced, but not pureed

  • 1/2-1 cucumber, seeded and peeled (if the skins aren’t waxed then you can leave the peel on)
  • a pinch of sea salt

Dump from processor bowl into strainer and allow to drain for 30 minutes

Pulse in food processor until very finely diced, but not pureed

  • 4-8 hardboiled eggs
  • sea salt and black pepper to taste
  • 2-6 stalks celery
  • 1 tablespoon-1/4 cup onion
  • (green cabbage)
  • (jicima)
  • (water chestnuts)
  • (green beans)
  • (choose only one: sesame seed oil, dill, or tarragon to taste)

Add cucumber and pulse just until thoroughly mixed into the salad.

Serve on top of:

  • Protein Bread
  • cucumber rounds
  • zucchini rounds, raw or cooked
  • thinly pounded and cooked chicken breasts

or wrapped up in:

  • lettuce leaves
  • slices of corned beef, ham, or any spiced ham such as prosciutto

Perfect Potluck Picnic Pea Salad

This can be served in a large bowl or mounded on a platter lined with lettuce leaves.


  • 2  ~ 10 ounce packages frozen peas, thawed
  • 1 cup cheese, cubed (cheddar, Edam, jack, mozzarella – choose one, don’t mix cheeses)
  • 1 cup celery, chopped
  • 1 cup creme fraiche or sour cream
  • sea salt and pepper to taste

BLT Salad

Mix in salad bowl and set aside 1/2

  • 1 cup mayo
  • (1/4 cup creme fraiche, yogurt, or sour cream)
  • fresh lemon or lime juice, just enough to thin the mayo to pourable consistency
  • 2-3 cloves roasted garlic
  • (1 teaspoon Dijon mustard)
  • (1/4 teaspoon horseradish)
  • sea salt and black pepper to taste

Add to bowl

  • Romaine lettuce
  • bacon, crumbled or cut into bite-size pieces
  • tomato, chopped or sliced
  • (cheese: cheddar, Swiss, mozzarella, jack)

If you need to add some of the reserved dressing do so. Leftover dressing can be used on any other salad.

Broccoflower Salad

This is a very large salad which is good for potlucks. You can cut the recipe in half to serve to your family or make the entire recipe and use the suggestion below for leftovers. If you only have 1/2 a head of cauliflower or broccoli just use more bell pepper, celery, or tomato.

A couple of hours before serving mix in large bowl

  • 3/4 cup sugar-free bottled Ranch dressing and 1/4 cup mayo or
  • 1 cup mayo
  • 2 cloves roasted garlic
  • 1/4 teaspoon sea salt
  • juice from 1/2 lime
  • 1 teaspoon dried cilantro or parsley, 1 tablespoon fresh
  • 1/4 teaspoon black pepper

Scoop out 1/2 the dressing and set aside to drizzle over assembled salad. Add to bowl

  • 1 head broccoli florets, slice each head lengthwise into bite-size pieces
  • 1 head cauliflower, cut into bite-size pieces
  • 2-3 stalks celery, diced
  • 1/2 bell pepper, julienned
  • 1 cup olives, sliced or diced
  • 1 cup cheese, cut into cubes (Mozzarella, Gouda , Provolone, or Edam)
  • 1 large tomato, with seeds removed and chopped- if you think you’ll have leftovers use the tomatoes as a garnish so you don’t have to pick them out before cooking up the casserole below.

Broccoflower Casserole

Preheat oven to 350 degrees.

Place leftover Broccoflower Salad in oiled baking dish. Pour a little heavy cream over veggies, sprinkle with sea salt and black pepper. (Drizzle or dot with butter.) If there’s not much cheese in the leftovers add some cheese. Bake for 20-30 minutes until veggies are just tender.

Chicken Salad with Egg Yolk Dressing

Makes 4 servings.

This is a great way to use egg yolks leftover from making UnDeviled Eggs.

4 egg yolks
6 stalks celery
2 dill pickles
1 tablespoon capers
3 cups chopped chicken breasts
2 tablespoons green chilies
1/4 cup yogurt
1 teaspoon mustard


In a medium bowl, use a fork or potato masher to mash together egg yolks, yogurt and mustard. Season to taste with sea salt, black pepper and garlic.

Stir in remaining ingredients.

Eat as is or:

  • mound on top on cucumber slices
  • roll inside lettuce leaf
  • serve on a bed of steamed greens dressed with lemon or lime juice and a little salt and pepper
Fruit High Protein Kid Friendly Neutral Recipes

Low Calorie & Sugar Free Jello Gelatin Dessert Recipes

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Cool, clean, sometimes creamy and rich, sometimes bursting with fresh Fruit, gelatin desserts make my mouth water just thinking about them! And the beautiful thing is that I can have a rich and creamy dessert that is low calorie, high protein, low carb, low fat, Atkins compliant, in The Zone, Somersized … name your diet plan and jello will most likely be acceptable.

I prefer not to use sugar-free gelatin because it’s sweetened with aspartame. Aspartame has a strange effect on many people, completely halting weight loss. Don’t worry, it’s not permanent. It usually only lasts for the day that you’ve eaten aspartame. But since I don’t like to sabotouge a day of dieting, I prefer to use plain gelatin and flavor it with various items. If however, you don’t want to bother, you can always substitute sugar-free fruit flavored gelatin in the recipes below.

Note: If you use agar-agar or a soy based gelatin instead of gelatin then these recipes will be Neutral or vegan instead of  high protein recipes.

Basic Fruit Jello

If you’re having trouble getting your children (or DH) to eat fruit, this is an easy way to sneak it in.

Puree in blender

5 cups Fruit, fresh or frozen so that you end up with 3 cups puree
1/4 cup honey, agave nectar or unrefined sugar such as Sucanat or Rapadura

Dissolve 1 packet unflavored gelatin by sprinkling it over 1 tablespoon cold water in the same container that you’ll be serving from or storing your jello in. Then stir in 3 tablespoons boiling water. When the gelatin is dissolved stir in fruit puree. Cover and refrigerate until firm.

Insanely Low Calorie Fruit Flavored Jello

Dissolve 1 packet unflavored gelatin by sprinkling it over 1 tablespoon cold water in the same container that you’ll be serving from or storing your jello in. Then stir in 3 tablespoons boiling water. When the gelatin is dissolved stir in 3 cups water and enough of your favorite sugar free drink powder to flavor 3 cups of water. Cover and refrigerate until firm.

Basic Creamy Jello

Dissolve 1 packet unflavored gelatin by sprinkling it over 1 tablespoon cold water in the same container that you’ll be serving from or storing your jello in. Then stir in 3 tablespoons boiling water. When the gelatin is dissolved stir in:

3 cups non fat yogurt, pureed tofu, light cream cheese or light sour cream

1/4 cup honey or agave nectar

1 teaspoon vanilla

Flavor with any of the following:

  • maple syrup instead of honey and 1/2 teaspoon cinnamon
  • juice from one lemon, lime, or half an orange – use in place of the water and to replace an equal amount of yogurt
  • 1 cup strong decaf coffee in place of 1 cup of the yogurt
  • 1/4 cup cocoa powder
  • 1 cup pureed fruit to replace 1 cup yogurt

Dripless Popsicles

This is such a brilliant way to enjoy a cold treat on a hot day without the mess of sticky juice running down your hand. Make up a batch of Basic Jello or Basic Creamy Jello according to the directions above. Pour into popsicle molds and freeze.

Banana Cream Jello

Mash 1 to 2 bananas and stir into the Basic Jello or Basic Creamy Jello recipe, adjusting the liquid so that the total amount of jello is 3 cups.

Creamy Orange Gelatin

Puree in blender:

3 ounces tofu
1 cup nonfat yogurt or lowfat cream cheese
1/4 cup unrefined sugar
1 teaspoon orange oil or orange extract

Pour puree into a saucepan. Sprinkle 1 envelope unflavored gelatin over the puree. Stir over medium heat until gelatin is dissolved, 2-4 minutes. Pour into dishes. Chill until set.

Jello Torte

Make up 1 batch of Basic Jello. Pour 1/2 of it into a serving container and refrigerate. Set aside the other 1/2 of the recipe on the kitchen counter, do not refrigerate it. When the refrigerated jello is semi-firm, stir in 1 cup of your choice of fruit. Place back in refrigerator while making up 1 batch Creamy Jello.

Pour 1/2 the Creamy Jello into the serving container. Refrigerate until this layer is semi-firm.

Pour remaining 1/2 of the Basic Jello over the Creamy Jello. If the Basic Jello is not liquid enough to pour, gently reheat it in the microwave for 10 to 20 seconds or over a double boiler. When this layer is semi-firm pour the remaining half of the Creamy Jello over it. Refrigerate until firm.

Toppings for Jello:

  • UnDiet Whipped Cream: Whip heavy cream flavored with vanilla extract and sweetened with honey, agave nectar or unrefined sugar until stiff peaks form.
  • Creamy Dip:: Whip 1 cup creme fraiche or heavy cream that’s been whipped into soft peaks together with 1 teaspoon grated orange peel, 1 teaspoon fresh orange juice and 1/2 cup date or maple sugar.
  • sliced almonds
  • chopped nuts
  • well-drained mandarin orange slices
  • sliced strawberries
  • blueberries
  • raspberries
  • boysenberries
High Protein Recipes

Quick and Easy Low Fat Chicken Recipes for Busy and Healthy Homes!

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These days when we’re all running around so crazy busy, a good, healthy, family dinner can be hard to arrange. While it can be difficult to get together, it’s so important for families to sit down with good nutritious food and each other. To help you achieve this in your own home check out these quick and easy low fat chicken recipes.

These free low carb recipes are low in fat and so delicious the whole family will love them! Whether you’re looking for high protein recipes for every day meals for your family, or something more festive like barbecue recipes for parties there will be something here for you! All of these recipes are designed to be simple and don’t require anything more than a portable barbecue, although they can also be prepared in your home kitchen. Quick and Easy Low Fat Chicken Recipes are here for you and your family, bon appétit!

Insanely Low Calorie Parmesan Chicken & Zucchini Fingers

Serves 4

I love this recipe for so many reasons. First, it’s a low cal version of two traditionally deep-fried menu items. Second, it’s so-o-o easy. Third, the kids lo-o-ove it! And fourth, I get to sneak in an extra two servings of veggies and nobody complains – at least not yet. Wait until they read this and realize the hoax I’ve been pulling.

Place 2 four ounce boneless skinless chicken breasts between 2 sheets of waxed paper or saran wrap. Pound with a mallet or heavy pan until each breast is approximately 1/4 inch thick. Cut chicken into 1 inch wide strips, then cut in half horizontally. Pat dry.

Trim 1 medium zucchini and slice lengthwise 1/4 inch thick, then trim to roughly the same size as the chicken fingers.

Arrange 3 shallow dishes or pie plates side by side. Place 1 cup soy flour that has been seasoned with salt and pepper in one dish, 4 egg whites or 1/2 cup egg substitute in the one next to it and 1/2 cup grated low fat Parmesan cheese in the last dish.

Stack one slice of zucchini on one slice of chicken. Dip each 2 layer finger in flour, egg and then cheese, pressing into cheese so that it adheres well. Use toothpicks to secure if needed.

Oil the grill, then spray both sides of each chicken finger with oil. Grill over medium heat 6 minutes per side.

Serve as is or with bottled pasta sauce or try this mildly spicy and deeply flavored dipping sauce.

Roasted Red Pepper Dipping Sauce

Place in blender jar:
1 sixteen-ounce jar roasted red peppers, drained
1 sixteen-ounce can fire-roasted tomatoes, drained
salt and pepper to taste

Calories per serving:
100 without dipping sauce. Add 7 calories for every tablespoon of dipping sauce that you use.

Taco Chicken

Spray 2 four ounce boneless skinless chicken breasts with an olive oil spray. Place contents of 2 taco seasoning packets in shallow dish or plate. Coat chicken with taco seasoning pressing chicken into seasoning so that it adheres well. Let chicken sit for 15 minutes.

Grill on lightly oiled grill over medium heat until cooked through, turning once, about 6 minutes per side.

Allow the chicken to rest for at least 10 minutes. Using 2 forks shred the chicken and place in a bowl.

Set up a selection of toppings for the chicken. This recipe assumes that each person will be using 1/2 a chicken breast or 1 cup of shredded meat for 2 or more tacos. Those who are interested in a low calorie meal should stick to the salsa and lettuce. Everybody else can indulge in their fave toppings.

Suggestions for Taco Toppings:

fresh salsa or chopped tomatoes
shredded lettuce
sliced olives (12/tablespoon)
guacamole (22/tablespoon) or small avocado cut into 6 slices (40/slice)
shredded low fat cheddar cheese (14/tablespoon)
low fat sour cream (20/tablespoon) or fat-free yogurt (9/tablespoon)
chopped cilantro
6″ soft corn tortillas (45/tortilla)
lettuce leaves for bunny style tacos

Calories per serving: 231 if using 1 cup shredded chicken bunny style with salsa only. Add to your calorie count from the list above if you’ll be adding items to your taco.

Stovetop Style

Any of the above recipes can be easily prepared using a lightly oiled saute pan instead of a barbecue grill or-r-r, wait for it …

Oven “Fried”

Spray one side of chicken with oil and place oiled side down on a bakers cooling rack resting inside a larger pan. Spray top of chicken with oil. Bake at 400 degrees for 20 minutes. Turn chicken and bake for an additional 20 minutes or until chicken is thoroughly cooked.

High Protein Recipes

Scrumptious Lunch Recipe Full of Burning Fat Foods

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I will share with you one of my favorite lunch time meals. The reason I like this specific recipe so much is that it is very healthy, tasty, easy to make and it also includes fat burning foods that may help you lose weight. Fat burning foods help to speed up fat and weight loss, keep you fuller for longer, and also helps you to fight cravings.

You can use this recipe to make a tasty lunch, or you can make a light dinner from it. It may take some time to prepare, so I recommend that you make it in advance and to take with you to work or school. Here’s the recipe, I hope you enjoy it too.

Guac and Roll

This recipe is also high in omega 3 and 6 fatty acids, thanks to the tuna and high in healthy fats, thanks to the avocado.  This together with the whole-wheat roll will keep you full for a long time. You can add a salad to keep you even fuller. Just make sure that if you add a salad that you use a low fat salad dressing and that you skip the croutons and the full cream feta cheese.


Serves: 2
Number of fat burning foods: 4 (tuna, avo, tomatoes and the whole-wheat rolls)
Calories per serving: 622
Fat per serving: 29g


1 can of tuna
1 avocado
2 tomatoes, chopped
1 tablespoon reduced fat mayonnaise
2 teaspoons lemon juice
2 Whole-wheat rolls


Combine the first 5 ingredients in a bowl and blend through with a fork. Split the rolls in half and fill each with half of the mixture.

I really do hope that you enjoyed my lunch time recipe. It is full of fat burning foods that may speed up your weight and fat loss. When you want to lose weight with a diet, please just stay away from fad diets like the 1000 calorie diet.

Beverages High Protein Starches Vegetarian

More Recipes for Losing Weight – Creamy Rice Soup

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Here’s another one of our UnDiet recipes for losing weight that also works for a vegetarian losing weight and adheres to the principles of food combining. Call it a three-fer!

I love Trader Joes! They are my go-to source for quick and easy meals. A few choice purchases and I have the makings for several entirely different meals. I recently picked up a small tub of their Parmesan Artichoke Dip which has a cream cheese base. I spread it on top of a toasted piece of their whole wheat naan bread, then added some thinly sliced fresh tomatoes. Delicious! Then I had some dental work and couldn’t chew for a few days. I didn’t want the artichoke dip to go to waste so I mixed up this Creamy Rice Soup and I was in heaven!

Remember that I put amounts in my recipes to make it easier to give my readers an idea of what I’m doing, but there is no need to use exact measurements. A large spoonful can serve as a 1/4 cup measure, a coffee mug (which is usually what I use to serve soup in) holds about 1 & 1/2 cups, etc.

This is not a chicken and rice soup recipe though because that would be a bad food combination. See the notes at the end of the post.

Stir together and heat until very hot:
2 cups broth (I used french onion broth but any vegetable broth will do)
1/2 cup cooked brown rice or brown rice pilaf

Alternatively you could use 2 cups of leftover whole grain pasta or shirataki noodles.

Remove rice from heat and stir in 1/4 cup each of Trader Joes Artichoke Parmesan Dip and diced soy cheese. Grab a spoon and I guarantee you’ll be in heaven too!

You can also add more rice so that you have a stew rather than a soup.

If you are not a vegetarian losing weight you might be tempted to stir in some cooked chicken or turkey for a very hearty soup but it’s not a good idea when practicing food combining to mix a grain (the rice) with a protein (chicken or turkey).

I hope you’ll enjoy these recipes for losing weight for dinner tonight! And if you want to be prepared for those nights when you’re not up to cooking, pick up one or more of the delish brown rice mixes below.



Beverages High Protein Neutral Recipes Starches Vegetarian

Rosemary Pecan Spread

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Sometimes it’s a blessing to run out of a crucial ingredient in the middle of preparing a meal. I came up with this rich spread while making a lunch of Apple Sandwiches with Celery Pesto and found that I was out of parsley. Desperate I racked my feeble brain and came up with using pecans in place of the parsley. So here it is – enjoy!

Process in food processor until as smooth as possible but still a bit rough

1 cup chopped inner celery stalks with leaves if possible
1 cup broken or chopped toasted pecans
2 medium cloves garlic, smashed
2 to 3 teaspoons chopped fresh rosemary (1/2 to 1 teaspoon dried)
1/8 teaspoon sea salt
1/8 teaspoon black pepper

Pulse in 1/2 cup mayo or lo-fat cream cheese until blended.

Taste and adjust seasoning to taste. Place in fridge to thicken up.

Use as a spread on these sandwiches:

  • apple
  • cucumber
  • cucumber & tomato
  • soy sausage & apple
  • chicken, roast beef, or turkey with Protein Bread or other bread substitute

Or thin with extra-virgin olive oil and balsamic vinegar to dress a green salad.