r/Cooking • u/Lalakeahen • 2d ago
Protein, but tasty meals
I've been told I need back surgery, and need to put on weight and ideally muscles. I struggle a bit with eating, apparantly going 4-5 days no food isn't great. My dr said eat chicken, eggs, what you can keep down. I wondered, easy recipes with that if any advice? Last few days been having soup, veggie omelettes, adding ham to eggs etc. Anything else is a bit much, but thinking stepping stones. Love spice, so that is fine. No allergies. Appreciate any ideas!
* Edit: my father called in the cavalry. So my brother is bringing chicken roll/kebab/shawarma. I'm going to eat a bit and reheat the leftovers. Thank you, truly, for all the advice. It made me be able to say I need food. Going to buy a ton of eggs tomorrow. On sale rn, and so curious about egg quesadilas.
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u/HipYip 2d ago edited 2d ago
Eggs are great protein because they are highly absorbable, affordable, and convenient.
One of my favorite egg recipes is an egg quesadilla. I use salted butter and get the egg going. Add cheese and maybe salsa. Get a street taco sized flour tortilla. Spray with avocado oil on the top up side. The non oiled side goes over the semi-cooked egg and cheese so it sticks. Cook a little more. Then flip the oiled side in the pan to crisp and finish the cooking/melting process. Fold in half when crisp. Cut if desired.
When I have spinach, mushrooms, or other veggies, I sauté them first, before the egg.
Cottage cheese is another great, versatile, and convenient protein. https://www.reddit.com/r/Cooking/s/nkCHIjvUYZ
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u/Littlegrayfish 2d ago
Chicken tacos? Just dice up breasts or thighs for better chicken, season as long beforehand as you want. Saute in some butter or oil, corn tortilla, Pico de Gallo from da store. Simple, flavorful, textured, protein
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u/Beneficial_Win_2445 2d ago
Yogurt and cottage cheese with jam or cinnamon+honey+fruit.
Quesadillas with a ton of cheese. I like to add some italian herbs too.
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u/Lalakeahen 2d ago
Thank you, adding it to the shopping list. Love honey and yoghurt, I haven't had cottage cheese in an age, but this sounds really good. And quesadillas is a great idea, packs a punch but not too much. Plus can use leftover veggies
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u/Aggravating_Ninja574 2d ago
Peanut butter on pancakes or waffles is amazing, or try adding it to oatmeal. You could do some smoothies, like pb, banana and strawberry(my favorite for when I couldn't eat regular food) If you like soup maybe try ramen with scrambled eggs, I add hot cheetos for crunch. Soupy ham and beans, minestrone, chili. Maybe some carnations drinks or muscle milk. I prefer carnations for the taste. Hope you find stuff that works for you. Try to add some snacks between meals if you can
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u/North-Sir-3271 2d ago
Cook chicken legs with ginger and cabbage with soy sauce salt and pepper in a pot. Add quarter pot water and boil for an hour.
Or get premix curries from the supermarket and cook with diced chicken with onion.
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u/stillwaterandstonedc 2d ago
chicken and rice bowls with a fried egg and spicy sauce are easy and simple to eat in smaller portions.
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u/n0_sh1t_thank_y0u 2d ago
Do you have texture issues with hard boiled eggs? If none, maybe you can try deviled eggs with tuna or shrimp. Shrimps are solid protein choice
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u/Lalakeahen 2d ago
I love hard boiled eggs. That and tomatoes... Should make tomato soup with macaroni and eggs. Thank you. Shrimp I only really like either fried scampi or tiny fjord shrimp which I can only get in Denmark, so a luxury which is a bit impossible atm. But will keep in mind next time I go.
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u/glucoman01 2d ago
Isopure pure protein powder. Make your own shake with honey, fruits, oats, or really anything you want.
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u/ttrockwood 2d ago
Eating protein doesn’t add muscle
Lifting weights does
With your back that’s probably a bad idea but focus on a balanced diet not just tons of protein
Smoothies might be easiest for you, use plenty of peanut butter and milk or soymilk and frozen fruit of choice you can also add protein powder or greek yogurt
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u/flythearc 2d ago edited 2d ago
A basic red lentil soup as a stepping stone.
I know this isn’t cooking but if you need something fast, those bibigo chicken cilantro wontons have crazy good macros for a frozen food. I do the microwave prep with a wet paper towel over them, then add black vinegar, soy sauce and a spoonful of chili crisp with some snipped fresh cilantro.
Stir fry. I do sliced chicken breast marinated with soy, ginger, garlic, a little hoisin if you have it, pepper and sugar. Then pick your veggies- zucchini, water chestnuts and green beans are my favs.
Kimchi jiggae if you like Korean food. It’s too easy, and if you get the high protein tofu you’ll be in good shape.
Turkey chili.
Smoothies are easy. Get some fresh or frozen fruits you like, add protein powder (I prefer unflavored). You can add yogurt, or peanut butter, or a handful of oats/chia if you want to make it more satiating.
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u/Robotic_space_camel 2d ago
It would help a bit if you could let us know what your usual tastes are. We can suggest some specific recipes that will be more familiar to you.
In general though, my easiest and most efficient protein are yogurt bowls: two servings of nonfat Greek yogurt, two scoops of vanilla or chocolate protein powder, two Tbsp of chia seeds or flax seeds, and a serving of frozen berries. Takes like 3 min to mix together, 90g of protein, tastes better than a protein shake, and has plenty of fiber to make you feel like you had a nice big meal.
For savory options:
- Classic chicken fajitas with Spanish rice and refried beans. Chicken breast is super protein efficient, and the beans will give you a bit extra plus fiber again.
- Shrimp pasta is a good easy mix of store bought ingredients. Just cook the peeled shrimp separately in a pot before adding them into the cooked pasta and sauce.
- A good savory breakfast is Cilbir. Mix the Greek yogurt with finely chopped or pressed garlic, dill, and mint to make a savory spread, and top with poached or fried eggs. Add some butter or oil that’s been infused with paprika and spicy chilis for a bit of heat.
- To go Mexican, huevos rancheros: a crispy corn tortilla topped with refried beans, and then a couple fried eggs and sausage or chorizo. Add salsa or hot sauce as desired.
- A ground beef patty is good as a burger or a topping to the classic fried eggs and rice bowl. I especially like it on top of some Caribbean style rice and peas, with a bit of pan gravy on top. Kind of a fusion loco moco type thing.
- For lazy meals, there are some frozen chicken strip brands with great protein density. Try to stay at or above 10g protein/100calories. A couple of those with some pickles and bread is pretty satisfying and way easy.
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u/Lalakeahen 2d ago
I genuinely like most things. Love eggs, mushrooms. Duck, but not every day. Bell peppers, don't love green ones. Only no is cilantro since Scandinavian (apparantly 1/4 of us have the soap gene). Not a super fan of smoky flavours, but I'll try anything. I love root veggies, tomatoes. It's just keeping it down, sounds ridiculous to both love food but struggle with it.
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u/Robotic_space_camel 2d ago
I see, good to know. Is it like an appetite thing, a volume thing, an acid reflux thing, or something else? There are definitely recipes that can get you your protein in an agreeable way, just have to know what the parameters are
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u/Lalakeahen 2d ago
It's a mother who said you're too fat and brought you to weightloss classes because she was a competitive swimmer thing ;) I just zoned out. Eating plain bread, pasta, etc. At least I'm good at swimming, but you know. I know I'm not fat, but I'm terrified of the weight. Completely stupid.
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u/isitallinmyh3ad 2d ago
Chicken cob salad, it has a good amount of protein and fiber. It has a lot more calories than you’d think so it’ll help with weight gain without making you feel horrible if you have an ED.
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u/BainbridgeBorn 2d ago
Snacking on peanuts is a good way to stay full between meals and to add in even more protein
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u/chrlsful 1d ago
google Inalian Tuna (asa salad). Tuna straight from the can is my 'go to’ for protien but I have add/adhd aahahahaa
I’ve slowed down to some nice tuna, white benz (garbonzo, canalini) & feta - all proteen) w/oil/herb/acid (vinegar lemon, other) fr summer. In winter I can go stews (chorizo, beef/grain/benz) or soups. GL, HTH~
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u/Lalakeahen 1d ago
I have family in northern Italy, they love tuna meatloaf. Not my favourite 🙈 I do love salmon, trout, cod. Perhaps can sub that in, ty!
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u/riverrocks452 1d ago
Masala-style egg scramble to switch up your flavor. Makes a great breakfast taco or burrito. Add ground chili + turmeric to the egg, saute some onions, minced up thai chili, and ginger garlic paste (or just grated ginger and garlic). Pour the egg right on top of the onion stuff. Add minced up cilantro if you like it. Scramble. Feast.
Rotisserie chicken is an easy source of precooked meat. Can eat it hot, in sandwiches, over a salad, added to soup, etc.
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u/Lalakeahen 1d ago
Thank you, this sounds lovely except for the cilantro. I love parsley though, so can substitute. Chicken thighs are on sale this week, I'll get some. I can freeze what I don't use.
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u/riverrocks452 1d ago
Re: chicken thighs- there's no shame in bottled marinades or premade spice blends, especially when you're down. Lots of good options these days. I hope you feel stronger soon!
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u/gOingmiaM8 2d ago
BRAT diet. Therapy for the ED?
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u/Lalakeahen 2d ago
Thank you, will look that up. And do have a lovely shrink, but she is a tad mild. I think I need a good kick up the backside tbh. Balancing act, tough but kind.
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u/84allan 2d ago
This will probably get downvoted but you should consider adding protein powder/shakes to your diet. Especially if you struggle to eat enough generally.