Welcome to My Mindful Meals. You’re reading the pilot issue… look at you, early adopter! I want to help make it easier and more enjoyable for you to eat to support medical weight loss. So I’ve started this newsletter.

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The meal & snack ideas I’ll offer in My Mindful Meals are curated with a specific set of criteria. My goal is to help those of us who are taking new medications to treat obesity (like Ozempic®, Wegovy®, Mounjaro® and others) and people who’ve had bariatric surgery solve common problems that most online & cookbook recipes don’t address. So, here are:

The My Mindful Meals criteria

• nutrient-dense meals and snacks to nourish your body

• avoid wasting food and money

• not a lot of ingredients

• 30 minutes max hands on prep time

• limit sugar, sweeteners and processed simple carbs

• keep it tasty and interesting!

For July: 6 no-cook, high protein meals

Let’s jump in. It’s the planet’s hottest summer ever. Fortunately, you don’t need to turn on the oven or cooktop to make a meal with plenty of protein. These meal ideas have no more than 7 ingredients; most have 5. I didn’t give amounts because they’re easy to assemble for one or a few folks. Quick and easy!

Rotisserie Chicken Tostadas
Pick up a rotisserie chicken. Top tostadas with guacamole or black bean dip (either will help hold the other toppings in place), shredded chicken, a spoonful of your favorite salsa, crumbled cotjia or shredded Pepper Jack cheese, and cilantro.

• 1/2 cup roast chicken = 17g protein

• A variation: Replace the chicken with carnitas-by-the-pound from your local Mexican supermarket or carniceria. (3 ounces = 20g protein.)

• If you can find them, get tostadas made with whole grain corn for a little extra nutrition. Sanissimo is a good brand.

Egg Salad in Lettuce Cups
Chop or shred store-bought boiled eggs and mix with mayo or yogurt, a li’l squirt of Dijon, salt & pepper, and some chopped celery or pickle relish if you like. Spoon onto stacked sturdy lettuce leaves (iceberg or romaine).

• 3 eggs = 19g protein

• Top with chopped tomato for more veggies

Roast Beef Roll-Ups
Start with sliced roast beef from the deli. Layer with chive & onion cream cheese, black pepper, spinach leaves, and jarred roast red bell pepper slices. Roll and serve with good pickles: dill, beets, banana peppers, dilly beans…

• 3 ounces roast beef = 15g protein

• 2 tbsp cream cheese = 1g protein

• A variation: sub the cream cheese with aged cheddar or Swiss (1 slice = 5g protein), and add some sliced fresh chives or green onion tops to your roll.

Shrimp-Stuffed Avocado
Start with small pre-cooked, peeled shrimp (thaw from frozen, or grab a package of cocktail shrimp). Toss with chopped red or yellow bell peppers, diced cucumber, sliced green onions and bottled or homemade ginger or miso-ginger dressing. Pile this mix on a halved, pitted avocado (or slices, depending on your appetite). Add extra shrimp around.

• 3 oz shrimp = 20g protein

• For more crunch, sprinkle the stuffed avocado with toasted sesame seeds or serve with a few brown rice crackers or chips. (Or seeds & chips!)

• For a homemade dressing, try this easy Ginger Miso Dressing.

• Variation: use cilantro lime dressing in place of the ginger dressing. Dig in with a fork or sturdy tortilla chips.

Smoked Salmon Cobb Salad
Smoked salmon is a tasty no-cook swap replacing the flavor of bacon. Build your salad with lettuce, a pre-cooked boiled egg, tomato, smoked salmon filet broken into pieces, avocado, blue cheese if you like it, and your favorite red wine vinaigrette.

• 2 oz smoked salmon = 10g protein

• 1 large boiled egg = 6g protein

• Make your own dressing: This Red Wine Vinaigrette recipe. Shake it in a jar to save washing the blender.

Smoked Trout & Granny Smith Apple Salad
Juicy, tart apple balances the salty, smoky flavor in the trout. Break up some smoked trout over as much (or little) arugula as you like; toss in some diced or sliced Granny Smith apple. Dress with your favorite lemon vinaigrette.

• 2 ounces trout = 12g protein

• Tip: Chosen Foods Lemon Garlic Salad Dressing is sugar free!

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I’ll send one issue in August, and the bi-weekly version launches in September.

Until then: Eat well and be well!

Shaun