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Protein on the go

Drinking protein throughout the day doesn’t have to be a chore.  I always kept a can of my favorite protein powder at my desk, and some 1% milk in the fridge.  A protein drink made with low fat milk makes a satisfying afternoon snack.  With the Blender Bottle you will not get any lumps…it makes a smooth, creamy protein shake wherever you are!  Another product that is great if you’re out and about are protein shots.  These are pre-mixed, ready to go drinks that you can down quickly.  These are really good if you don’t have time to sit and enjoy a protein bar or a drink.

Packing lunch every day is a great way to ensure that you will get your protein in, and not have added fat and calories.  One lunch I love to pack is homemade chili.  It’s packed full of protein and fiber, keeps you feeling full, and is delicious.  You can substitute lean ground chicken breast, or skip the meat all together if you’re vegetarian!

CHILI (serves 6)

  •  1 pound extra lean ground beef (or ground chicken breast)
  • 1 can (15.5oz) can red kidney beans, rinsed 
  • 1 can (15.5 oz) can black beans, rinsed
  • 2 cans (14.5 oz) diced or crushed tomatoes
  • 2 cloves garlic, minced
  • 1 onion, chopped
  • 1 packet mild or hot chili seasoning (any brand you like)
  • water to thin out, if desired
  • chopped scallions, low-fat cheddar cheese and low fat sour cream as garnish, if desired 

Spray bottom of large soup pot with cooking spray.  Brown ground beef until cooked through, then drain and set aside.  Re-spray bottom of pot, and added onion and garlic, cooking for several minutes until they are soft.  Add back in the meat.  Add in tomatoes, beans, and packet of seasoning.  Add water if desired to thin out.  Cover, and simmer on low for about 30 minutes.  Serve with toppings, if desired.

Approximate nutrition information without garnish ingredients 

313 calories, 4g fat, 28g protein, 7g sugar

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Hello, I'm Kate, and I'm a 10 year gastric bypass post-op. I started this blog, as well as my nutritional website, to help other bariatric surgery post-op's on their journey as well as pre-op's with their decision if bariatric surgery is right for them or not.

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