Tag: High Protein

The First Trimester Of Dietary Change
Clean Living

The First Trimester Of Dietary Change

Sarah

In late October, Kirk asked if we’d change how we ate. I am not going to lie and say it has been easy. With teens at home, I have to work around them as well. But as we enter the Second Trimester, I have learned a lot this time about what works for us and what doesn’t.

When we started in earnest in November, I was committed to making high-protein/low-carb dinners but wasn’t quite ready to give up carbs. I made bread and rolls quite often and made a carb side for the boys with dinner. I started to see results, which made me realize we could go further.

That we went pretty hardcore at it this time:

  • High-protein
  • Low-Carb
  • Lots of vegetables
  • Fresh fruit
  • No seed oils
  • No processed food
  • No added sugar/sweetener
  • All cooking is done from scratch with base ingredients

I saw this comment a while back, and it hit home about my daily decisions. I don’t always have to remove “x” from my diet, but I must be mindful. Sugar is one area I have real issues with, though. Consuming it awakens something profound in my body, and I cannot stop my craving for it. So if I go without, it is that much better.

I took my middle son to Mexican the other week, and I had my meal without tortillas and avoided the tortilla chips. I realized I have little self-control once I start noshing on salty snacks. One chip becomes 40 chips. I enjoyed the carb with lunch, which was rice, and I felt no guilt over that because I had made a choice. I didn’t feel bloated and tired after lunch, so it was worth it—one carb, not three separate ones.

The first trimester is always one of change. You have to see what works for everyone, and it is more complicated with children involved, especially if they are teenagers. I still make them bread for their lunches, but I have noticed that one of them is becoming interested in increasing his protein/lower carbs so that he gains muscle (he is built like his Dad, so he will have no issues putting on muscle). I have watched them get excited about vegetables, which they always ate, but now are happy to see them. I prepare them in different ways, and this makes them eat more.

The other is I forced myself to get on the scale and see where I was about 2 weeks back. I do not have a positive relationship with weight scales, going back to being a child. When I was in 6th grade, our teacher had public weigh-ins weekly, where the popular girls did the weighing – and loudly called out their weight to embarrass the bigger girls. I had hit puberty in 5th grade, far ahead of most of the girls. I’ve always been “bigger,” even at my skinniest in college. The number wasn’t as bad as I feared, and I was only 5 pounds over the weight I would claim on the paperwork medically. I could deal with that. I am now down to that number. It’s not a specific goal; I have to be a certain number. But it does help to know where I am and where I need to get to. For now, it’s weekly weigh-ins to monitor whether our eating is helping.

Solidly in the second trimester, I am learning more about what to eat and when, and I am experiencing the feeling of hunger. I realized I used to feel hungry rarely. Eating on a schedule, true hunger didn’t have time to show up. I also find I get full faster, as our food is denser.

~Sarah

Protein Egg Bites
Clean Living · Recipes

Protein Egg Bites

Sarah

I revisited Kirk’s daily egg bites by adding Greek yogurt for more protein. The bites are low-carb and -high-protein, with an egg souffle texture.

These bites are vegetarian as prepared; feel free to use them as a base and sprinkle them on the top before baking finely chopped cooked meats or roasted vegetables for more depth.

Protein Egg Bites

Ingredients:

  • 6 large eggs
  • 1 cup egg whites
  • ½ cup nonfat Greek yogurt
  • ½ cup shredded mozzarella cheese

Directions:

Preheat oven to 350°. Lightly oil a 12-count muffin tin with avocado oil.

Add all ingredients to a blender and process until smooth.

Divide between the cups.

Bake for about 25 minutes.

Let cool a bit before sliding out with a thin spatula.

Keep refrigerated and reheat for about a minute in the microwave.

Makes 12 egg bites.

Nutritional Stats, based on three egg bites as a serving:

193 Calories / 14 grams Fat / 21 grams Protein / .5 gram Sugar

~Sarah

High-protein Poblano Pepper and Ham Scramble
Clean Living · Recipes

High-protein Poblano Pepper and Ham Scramble

Sarah

Eating eggs is simple when trying to eat low-carb/high-protein, but it can get rather boring quickly. I came up with this tasty scramble, where it’s got just a pinch of heat from the poblano pepper. If you find those too spicy, just use a green bell pepper.

The pepper also gives it bulk for only a few calories, so you feel like you are eating a proper meal, not just a couple of eggs.

High-protein Poblano Pepper and Ham Scramble

Ingredients:

  • 1 Tbsp unsalted butter
  • 1 poblano pepper, seeded and chopped
  • 2 slices uncured Canadian bacon, chopped
  • 3 large eggs
  • 2 Tbsp cheddar cheese

Directions:

In a small frypan, heat over medium-low and saute the peppers until tender. Add the ham and heat through.

Whisk the eggs, pour over, and gently scramble till done.

Add the cheese and enjoy.

Serves 1.

Nutritional Stats:

469 Calories / 34 grams Fat / 5 grams Carbs / 2 grams Fiber / 33 grams Protein

~Sarah

Instant Meals In A Jar: Italian Beef
Clean Living · Prepping · Recipes

Instant Meals In A Jar: Italian Beef

Sarah

It has been a while since I did “instant meals in a jar.”With it being winter, it’s a perfect time for it.

A high-protein/lower-carb recipe, made to take on the go for an “instant” meal or to pack away for long-term storage. It works great in power outages or winter storms.

Italian Beef

Ingredients:

Directions:

Pack ingredients in a pint mason jar or a “MRE” style mylar bag. For longer-term storage, add a desiccant or oxygen absorber and seal. (Discard the packet before cooking.)

To prepare:

Add 1 cup of boiled water, seal, and sit for 15 minutes. Stir well. If it is cold where you are, insulate the jar/bag with a clean kitchen towel.

It can be prepared in a small pot. Bring water to a boil, add dry ingredients, cover tightly, and remove from burner.

Add a pinch of sea salt if desired.

Serves 1.

~Sarah

High Protein Egg Breakfast Dish
Clean Living · Recipes

High Protein Egg Breakfast Dish

Sarah

I saw this recipe idea on a reel and made it my own based on what I had in the house. It matched what I was looking for in a breakfast: easy to make, filling, and high-protein. And while I am not an expert on keto, I would classify it as keto-friendly.

If anything, I almost couldn’t finish the breakfast; it was that filling. It fueled me well until noon, and I didn’t feel hungry, even though we walked for miles. I’d call that a winner.

I used guacamole, a simpler choice. A fresh avocado sliced up on top is a good substitute. However, I was out of avocados. The brand of guacamole I had on hand has a simple ingredient list. I would have preferred fresh avocado, but I wouldn’t be picky, as well…I was all out of that. It would remove 140 mg of sodium, though.

As always, read the ingredients because not every brand is a good choice. I usually buy Daisy brand cottage cheese. It has three ingredients—milk, cream, and salt. You don’t want anything more added! There are no stabilizers, gums, or thickeners.

High Protein Egg Breakfast Dish

Ingredients:

  • ½ cup 4% cottage cheese
  • 2 large eggs
  • 1 Tbsp unsalted butter
  • Pinch of fine sea salt, if desired
  • 2 Tbsp guacamole

Directions:

Spread the cottage cheese on a serving plate.

Whisk the eggs together and add to a small fry pan. Dice up the butter and fold in.

If you like, add a tiny pinch of salt (I did not, as the cottage cheese for me provides enough sodium).

Heat the pan over medium-low, and gently scramble the eggs until set.

Spread the eggs and guacamole on top.

Serves 1.

Nutritional Stats:

420 Calories / 32 Grams Fat / 25 Grams Protein / 530 Grams sodium / 4 Grams Sugar (from cottage cheese) / 2 grams Carbs (from avocado)

~Sarah