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High Protein, Low Carb 2- ingredient Crepes

6 Apr

Protein crepes

When you want something “bready” to eat but couldn’t be bothered with fake flour, here’s an easy recipe to make. Not only is it delicious, it’s 18 gms of protein in 91 calories. Hard to argue with that one.

Makes 4 crepes


  • 1  c of egg whites
  • 2 scoops of protein powder (we used GNC Total Lean Apple Cinnamon)
  • 2 tsp butter, coconut oil or pam spray

Protein crepes



  1. Mix the two using an immersion blender.
  2. Heat your pan well. We used a cast iron pan, set on an electric stove on 3. When the pan is hot, put in a small bit of butter and spread it around.
  3. Pour a fourth of the batter in and swirl the pan around to ensure your batter is evenly spread.
  4. Cook just as you would an omelette, flipping once.

We put a smidge of raspberry jam in there for sweetness. You could smear with a little cream cheese or peanut butter. Do try not to use this an excuse to eat Nutella. Because we all know, that stuff is crack!

High protein crepes




Decadent High Protein Chocolate Mousse

1 Apr

Decadent high protein chocolate mousse


I’m starting to think I’m carrying this high protein thing too far into desserts but hey! Another delectable dessert with some protein in it.

Please mark the word dessert. That means “a sometimes food that is high in calories”. These are pretty caloric, but they are good for a treat day.


  • 2 oz bittersweet Baker’s chocolate
  • 2 oz heavy whipping cream
  • 2 oz half and half
  • 1.5 scoops Unflavored protein powder


  1. In a double boiler, melt the chocolate.
  2. Meanwhile, whip the cream, half and half, and protein powder together.
  3. Gently fold in melted chocolate. Pour into small cups to make 4 servings. Lick the spatula. Lick the immersion blender being careful not to cut your tongue. Play games to see how far your tongue will go into the bowl so that you don’t waste any chocolate goodness.
  4. Put the cups in the fridge until they set and enjoy!

Decadent Chocolate Protein Mousse

Low Carb High Protein Key Lime Pie

31 Mar

Low Carb high protein key lime pie


How would you like to get 15 gms of protein in 74 yummy calories? Yeah, me too.

So this seems to have been dessert weekend for me. After I “failed” my cheat day by getting sick on too much sugar, I make a couple of decisions. One, it was going to be treat day, where I allowed myself a treat or two, not an orgy of all day cheating. Two, maybe cheat/treat day was higher in calories, but not sugar-filled. I might allow myself more carbs, but still stay high protein on those days.

Honestly, I just feel better overall with more protein and less sugar. Who woulda thunk? So this is crustless, high protein and tastes just like key lime pie filling. You could definitely do an almond meal crust but I’m a) lazy and b) trying to save calories. If you can boil water and know how to use an immersion blender or a regular blender, you’re all set.

Makes 6 servings of 1/2 cup each


  • 1 small box sugar-free key lime jello
  • 1/4 c water
  • 1.5 cups plain greek yogurt
  • 2 scoops unflavored protein powder


  1. Heat water until it’s hot but not boiling. (If you have a kettle that has temperature control, I used about 90 celsius or 195 degrees fahrenheit. But really it doesn’t need to be that exact. Hot water. That’s all you need to know).
  2. Put jello powder in a bowl with tall sides and pour the hot water on top of the crystals. Let it sit there while you gather the other ingredients.
  3. Put the plain yogurt and protein powder into the bowl and blend.
  4. Pour into 1/2 c ramekins to set.

That’s it. You’re done. Seriously, it’s that simple. I would not recommend using flavored yogurt for this because I think the tartness of the plain yogurt lends a nice offset to the sweetness of the jello.

Low Carb High protein key lime pie



Easy Low Carb individual Cheesecakes

29 Mar

Easy Low Carb Cheesecakes

Okay, ask and you shall receive. Simple cheesecake recipe that requires so little effort you’ll wonder why you haven’t tried this before. Okay these are not pretty. In fact, they’re downright ugly. But I’m telling you, less with the whining and more with the eating of these cheesecakes. Just don’t eat too many, because they’ve got a few calories in them. Good for an occasional treat. I think I’m going to try adding protein powder to them the next time although since they cook for 20 minutes, wonder if it will get denatured. If anyone has tried that, do let me know.

The main problem with the appearance is that crater in the middle and the fact that they don’t come out of the papercup very cleanly. You can either hide the crater with a bit of whipped cream and fruit or sugar-free jam, or you could tell your family to be grateful they have cheesecake. I vote for the latter.

Serves 6 with 2 little cakes each as serving size


  • 8 oz tub soft cream cheese
  • 2 eggs
  • 1/4 c sour cream
  • 1/2 cup truvia baking blend or other fake sugar
  • 2 tsp fresh lemon or lime juice for tartness
  • 2 tsp vanilla extract


  • Turn oven on to 350 degrees and line a muffin pan with paper cups.
  • Zap cream cheese in microwave for 30 seconds to soften
  • Add all ingredients into bowl of food processor and process until smooth. Scrape sides as needed.
  • Pour the batter and bake for 20 minutes until center is set.
  • Let these cool on the counter and then in the fridge. Trust me, I know you’ll want to eat one right away, but they taste much creamier if you leave them in the fridge for a bit.

I think if you really wanted a “crust” you could try a Nilla wafer in the bottom of the paper cup but of course, it would add to the carb count.

Low Carb Cheesecake

High Protein Jello Mousse Full Liquids Stage

29 Mar

High Protein Jello Mousse


I’ve been craving sweets lately which is a very slippery slope for me. But it’s also time to put together some healthy treats so I thought I’d try this very simple recipe. Not bad for 20 gms of protein! Much better than a protein bar in that sense and a lot fewer calories. It would also make a great snack or meal during the soft food and full liquids.


  • 1 small box sugar free Black Cherry Jello
  • 1/2 c of water
  • 2 contains Dannon light and fit Cherry Greek yogurt
  • 2 scoops NOW unflavored whey (or any other unflavored protein powder)


  1. Heat water until it’s warm but not boiling.
  2. In a mixing bowl, empty sugar-free jello mix and pour the water over it and let it sit while you get the other ingredients organized.
  3. Now my usual sophisticated cooking technique–which is to say, dump everything into that mixing bowl. Blend until smooth.
  4. Pour into 4 ramekins and let it set.

You can of course, vary the flavors as long as you match the jello flavor to the yogurt flavor. This was actually a bit too sweet for me. I’m going to try using plain greek yogurt with a flavored jello, to see if that sweetness is sufficient. The little dollops you see on top were raspberry preserve and a little whipped cream. Really you don’t need the preserve I was just trying to make it pretty.


High Protein Jello Mousse



Low Carb Low Sugar Chocolate Sponge

27 Mar

Low Carb Low Sugar Chocolate Sponge

I won’t call this “cake” exactly, but let’s just call it cake light 🙂  And at 171 calories for half the cake, it’s a treat but sometimes we need a treat. I will say, it thunks pretty hard on a sleeved tummy. I can’t actually finish half. It would be a good thing to make to share with my husband and son.

You’re wondering how it tastes right? Not bad actually! It is a sugar cupcake? No and that’s good because those things make me ill these days.  It is something I’d make and eat again? Absolutely. It hits the spot and does “feel” like a higher carb treat.  Gotta love the protein in it.  I think I might try this with protein powder next time to see if it works and maybe milk rather than half and half to reduce the calories somewhat.


  • 2 tablespoons flour
  • 2 packets Stevia (could add more, mine was not sweet at all)
  • 1 tablespoon unsweetened cocoa powder
  • 1 tablespoon coconut oil melted in microwave
  • 3  tablespoons half-and-half
  • 1 teaspoon vanilla extract
  • 1 egg


Mix in a bowl until lumps are gone. Microwave for 90 seconds. I topped mine with high protein cream cheese and honey.

Calories: 342

Net Carbs: 15

Fiber: 2 gms

Protein: 10 gms yay!

Fat: 24 gms

Sugar 2 gms yay!

Low carb chocolate sponge nutrition

Original recipe here

Erin’s Parmesan Broiled Tilapia

6 Mar

Parmesan broiled tilapia

Erin sent me this as I was contemplating which protein bar I should eat for dinner while traveling. I wanted to travel straight to her house for dinner instead. This recipe is from


  • 4 Tilapia Fillets (defrosted if frozen)
  • 1/4 Cup Parmesan Cheese
  • 1/8 Cup Butter
  • 1 1/2 Tablespoons Mayo/Dressing
  • 1 Tablespoon Fresh Lemon Juice
  • 1/2 Teaspoon Fresh Dill
  • Pepper to taste


  1. Turn broiler onto high and adjust oven rack to the top.
  2. In a small bowl, combine all ingredients except the tilapia. Set aside.
  3. Place tilapia fillets on a foil lined pan.
  4. Broil for 3 minutes.
  5. Remove from the oven, flip over and divide the parmesan mixture over the uncooked sides of the tilapia.
  6. Return to the oven and broil an additional 3-4 minutes making sure not to over cook the fish.

Who says you can’t have ice cream? High Protein ice cream full liquids

2 Jan

Well, I mean, apart from your surgeon, your nutritionist, and anyone who knows that most sleevers should stay away from that fat and sugar bomb?

Well I tell you what. This tastes as close to ice cream as you will get, while still giving you protein. Yes, you  heard that right. High-protein ice-cream.

The recipe is simplicity itself. Make the high-protein pudding recipe I’ve shared before, and put it into your ice-cream maker. We’ve tried just freezing it, and it doesn’t really have the right texture. It’s yummy, but it tastes like…well, frozen pudding. Once you let the ice cream maker beat some air into it and get it all light and fluffy, the results are exactly like ice-cream.  We used our Kitchen-aid ice cream attachment, you can use whatever you typically use to make ice cream at home.

Enjoy and do let me know if you try it. Here’s my picture. 

.Sugar Free high protein ice cream www.sleevers.wordpress.coma

Tired of protein shakes? Nauseated by them? Try this.

22 Dec

Full Liquids Soft Foods


At first I drank my protein shakes like a good girl. Then I struggled through them. Then they made me sick. By the time I was post op, I was so sick of them, I’d rather have starved. Three things saved me.

1. If you find yourself getting nauseated with them, chances are quite good that you are lactose intolerant, especially after the surgery. I take lactaid pills with my first sip and it really helps with nausea, diarrhea, gas, gurgling, cramping hell.

2. I found two shakes I liked. Yours will be different but for me it was Chike Coffee protein, Syntrax mint chocolate chip, and I can also tolerate Syntrax Double Stuffed cookie. It helps to make only 4 oz, with 1 scoop of powder, half a cup of liquid, and the rest ice to make a 6 oz cup to slurp on, so keep the quantities small.

3. HIgh protein soups. These saved me. You can’t do these unless you are on full liquids, but once you’re on them, and if you are sick of sweet protein shakes, please do try these.

I am posting links to my blog where I have posted them. Full disclosure, I do not make money off this blog, so this is not for self-promotion. I like creating different recipes and sharing so I hope they help someone.

Sorry I don’t have pictures yet for these, but I will get them up there soon. Once you are through your liquids stage, also search for soft foods, or look up the ground chicken and ground beef recipes, and you may find something you like that is sleeve friendly.

Here’s the list of foods but I’ve also recently created a new category right here so click on this as well to keep up with the new recipes as they get added. You can also follow my pinterest board at:

Full Liquids Stage

  1. 1. Egg drop soup ( I haven’t posted a proper recipe because it’s so simple. Boil chicken broth, stir in two beaten eggs when it boils, stir with a pair of chopsticks. Take it off the flame immediately, cover, and let it sit for 5 minutes to let the egg cook. Add salt, pepper, and my fav, some sesame oil for a fresh flavor).
  2. Hot & sour soup
  3.  Shrimp “bisque”
  4. Lobster bisque
  5. Tortilla soup
  6. Chicken and mushroom soup
  7. Protein pudding
  8. Chocolate Mousse

Soft Foods Stage

  1. Cheese Souffle
  2. Pumpkin Cheesecake Vanilla pudding
  3. Pumpkin Caramel Bake
  4. Banana Egg Protein Pancake
  5. Home-made refried beans
  6. 5-minute Hummus

High-Protein Cheese Souffle

16 Dec

High Protein Cheese Souffle from
Oh nothing. Just a cheese souffle that my amazing husband decided to whip up out of the blue for an afternoon snack.
Am I lucky or what??
  • 3 large eggs
  • 1 shallot minced
  • 3 tablespoons  flour
  • 3 tablespoons butter
  • 1 c skim milk
  • 1 c grated low-fat swiss cheese
  • 1/2 c grated parmesan cheese
  • Salt
  • Pepper
  • Pinch of grated nutmeg
  • 1/4 teaspoon cream of tartar


  1. Separate three eggs, cold, out of the refrigerator (yolks less likely to break this way). Set aside to warm to room temperature
  2. Turn oven to 350 degrees, place rack in middle position
  3. Spray the inside of a 1.5 qt souffle bowl with Pam. Sprinkle in two tablespoons of parmesan cheese and shake to cover the sides of the pan. Discard excess.
  4. In a medium saucepan, melt the butter and add minced shallots and stir until shallots soften, about a minute
  5. Add the flour and stir until well incorporated. Cook 3-4 minutes for flour to lightly brown.
  6. Slowly add 1 c of milk and whisk constantly until the milk comes up to a simmer and thickens.
  7. Remove from heat and stir in 1 c grated swiss cheese and whisk well.
  8. Add 3 egg yolks and keep whisking until incorporated.
  9. Beat egg whites in stand mixer or hand mixer with 1/4 teaspoon cream of tartar. Beat on low, until eggs start foaming, about a minute. Beat on medium high until the eggs form stiff peaks, about 3-4 minutes.
  10. Add one fourth of the egg whites to the batter and stir in gently with a spatula until there are no white streaks left. Add the rest of the egg whites and gently fold into batter just until lightly mixed.
  11. Pour into prepared mould and sprinkle 2 tablespoons of parmesan cheese on the smoothed top
  12. Bake 24-27 minutes until the top is golden brown and the top just jiggles a little when you shake it.
  13. Remove and let it set 3-4 minutes. Serve immediately and enjoy!
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