60 High-Protein Galveston Diet Recipes

This collection brings together 60 high-protein recipes perfect for the Galveston Diet, covering breakfast, lunch, dinner, and snacks.

15 High-Protein Galveston Diet Breakfast Recipes

1. Smoked Salmon & Avocado Scramble

Ingredients:

• 2 large eggs
• 2 oz smoked salmon, chopped
• 1/2 avocado, diced
• 1 tbsp olive oil
• 1 tbsp fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Whisk the eggs in a bowl with salt and pepper.
2. Heat olive oil in a non-stick skillet over medium heat. Add the eggs and cook, stirring gently, until they are almost set.
3. Stir in the smoked salmon and continue to cook for another minute.
4. Remove from heat, gently fold in the diced avocado and fresh dill. Serve immediately.

2. Galveston-Style Greek Yogurt Parfait

Ingredients:

• 1 cup full-fat plain Greek yogurt
• 1/4 cup mixed berries (strawberries, blueberries, raspberries)
• 2 tbsp chopped almonds or walnuts
• 1 tbsp chia seeds

Instructions:

1. In a glass or bowl, layer half of the Greek yogurt, followed by half of the berries and nuts.
2. Sprinkle with half of the chia seeds.
3. Repeat the layers with the remaining ingredients. For best results, let it sit for 5-10 minutes for the chia seeds to soften slightly.

3. Mushroom & Spinach Omelet with Goat Cheese

Ingredients:

• 3 large eggs
• 1 cup fresh spinach
• 1/2 cup sliced mushrooms
• 1 oz goat cheese, crumbled
• 1 tbsp butter or ghee
• Salt and pepper to taste

Instructions:

1. In a non-stick skillet, melt the butter over medium heat. Add the mushrooms and cook until they have released their moisture and started to brown.
2. Add the spinach and cook until wilted. Remove the vegetables from the skillet and set aside.
3. Whisk the eggs with salt and pepper. Pour into the same skillet.
4. As the eggs begin to set, lift the edges and tilt the pan to allow uncooked egg to flow underneath.
5. When the eggs are almost fully cooked, sprinkle the cooked vegetables and goat cheese over one half of the omelet. Fold the other half over and cook for another minute before serving.

4. Coconut Chia Seed Pudding

Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened coconut milk (from a carton)
• 1/2 tsp vanilla extract
• 1/4 cup mixed berries for topping
• 2 tbsp toasted coconut flakes for topping

Instructions:

1. In a jar or bowl, combine chia seeds, coconut milk, and vanilla extract. Stir well to combine.
2. Let it sit for 5 minutes, then stir again to break up any clumps.
3. Cover and refrigerate for at least 4 hours or overnight.
4. When ready to serve, top with fresh berries and toasted coconut flakes.

5. Smoked Salmon & Cream Cheese Pinwheels

Ingredients:

• 4 oz smoked salmon
• 2 oz full-fat cream cheese, softened
• 1 tbsp chopped fresh chives
• 1 large low-carb tortilla or large lettuce leaves (like iceberg or butter lettuce)

Instructions:

1. In a small bowl, mix the softened cream cheese and chives.
2. Lay the tortilla or lettuce leaves flat. Spread the cream cheese mixture evenly over the surface.
3. Arrange the smoked salmon slices in a single layer over the cream cheese.
4. Tightly roll up the tortilla or lettuce leaf. If using a tortilla, you can slice it into 1-inch pinwheels. If using lettuce, you can eat it as a wrap.

6. Turkey & Egg Breakfast Muffins

Ingredients:

• 6 large eggs
• 1/2 lb ground turkey, cooked and crumbled
• 1/2 cup chopped bell peppers
• 1/4 cup chopped onions
• 1/2 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin.
2. In a large bowl, whisk the eggs. Stir in the cooked ground turkey, bell peppers, onions, cheese, salt, and pepper.
3. Pour the mixture evenly into the muffin cups.
4. Bake for 15-20 minutes, or until the eggs are set and a toothpick inserted into the center comes out clean.
5. Let them cool for a few minutes before removing from the tin.

7. Avocado Egg Boats

Ingredients:

• 1 large avocado
• 2 small eggs
• Salt, pepper, and red pepper flakes to taste
• 2 tbsp crumbled bacon or feta cheese (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Cut the avocado in half and remove the pit. Scoop out a small amount of the flesh to create a larger well for the egg.
3. Place the avocado halves in a small baking dish to keep them stable.
4. Crack one egg into each avocado half. Season with salt, pepper, and red pepper flakes.
5. Bake for 15-20 minutes, or until the egg whites are set but the yolk is still slightly runny.
6. Top with crumbled bacon or feta if desired.

8. Shrimp & Asparagus Scramble

Ingredients:

• 3 large eggs
• 4 oz cooked shrimp, peeled and deveined
• 1/2 cup chopped asparagus
• 1 tbsp butter or olive oil
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Heat butter or oil in a skillet over medium heat. Add the asparagus and cook until tender-crisp. Add the garlic and cook for another minute until fragrant.
2. Add the cooked shrimp and heat through.
3. Whisk the eggs with salt and pepper and pour them into the skillet with the shrimp and asparagus.
4. Cook, stirring gently, until the eggs are cooked to your liking. Serve immediately.

9. Cottage Cheese with Tomato & Basil

Ingredients:

• 1 cup full-fat cottage cheese
• 1/2 cup cherry tomatoes, halved
• 1/4 cup fresh basil leaves, chopped
• 1 tbsp extra virgin olive oil
• Salt and freshly ground black pepper to taste

Instructions:

1. In a bowl, combine the cottage cheese, cherry tomatoes, and basil.
2. Drizzle with olive oil and season with salt and pepper.
3. Stir gently to combine and enjoy.

10. Sausage & Kale Frittata

Ingredients:

• 8 large eggs
• 1/2 lb bulk pork or turkey sausage, cooked and crumbled
• 2 cups chopped kale
• 1/2 cup shredded mozzarella or Gruyère cheese
• 1/4 cup heavy cream
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In an oven-safe skillet, heat the olive oil over medium heat. Add the kale and cook until wilted. Stir in the cooked sausage.
3. In a bowl, whisk the eggs, heavy cream, salt, and pepper. Pour the egg mixture over the sausage and kale in the skillet.
4. Sprinkle the cheese over the top.
5. Cook on the stovetop for 3-5 minutes, until the edges start to set.
6. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is set and golden brown.

11. Tofu Scramble with Turmeric & Black Pepper

Ingredients:

• 1 (14-ounce) block of firm tofu, pressed and crumbled
• 1 tbsp olive oil
• 1/2 tsp turmeric
• 1/4 tsp black pepper
• 1/4 cup nutritional yeast
• 1/2 cup chopped spinach
• Salt to taste

Instructions:

1. Heat olive oil in a skillet over medium heat. Add the crumbled tofu, turmeric, and black pepper.
2. Cook, stirring occasionally, for 5-7 minutes, until the tofu is heated through.
3. Stir in the nutritional yeast and spinach, and cook for another 2-3 minutes until the spinach is wilted.
4. Season with salt to taste and serve warm.

12. Almond Flour Pancakes

Ingredients:

• 1 cup almond flour
• 2 large eggs
• 1/4 cup unsweetened almond milk
• 1 tbsp melted coconut oil or butter
• 1 tsp vanilla extract
• 1/2 tsp baking powder
• Butter or coconut oil for cooking
• Berries and a drizzle of monk fruit-sweetened syrup for serving

Instructions:

1. In a bowl, whisk together the almond flour and baking powder.
2. In a separate bowl, whisk the eggs, almond milk, melted oil, and vanilla extract.
3. Pour the wet ingredients into the dry ingredients and stir until just combined.
4. Heat a lightly oiled griddle or skillet over medium-low heat. Pour 1/4 cup of batter for each pancake.
5. Cook for 2-3 minutes per side, until golden brown.
6. Serve with berries and a Galveston-approved syrup.

13. Broccoli & Cheddar Egg Cups

Ingredients:

• 8 large eggs
• 1 cup finely chopped broccoli florets
• 1 cup shredded sharp cheddar cheese
• 1/4 cup milk or unsweetened almond milk
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin.
2. In a bowl, whisk the eggs and milk. Season with salt and pepper.
3. Divide the chopped broccoli and shredded cheese evenly among the muffin cups.
4. Pour the egg mixture over the broccoli and cheese.
5. Bake for 18-22 minutes, or until the egg cups are set and lightly golden.

14. Steak & Eggs with Sautéed Spinach

Ingredients:

• 4-6 oz sirloin or other lean steak
• 2 large eggs
• 2 cups fresh spinach
• 1 tbsp butter or ghee
• Salt and pepper to taste

Instructions:

1. Season the steak with salt and pepper. Cook in a hot skillet to your desired doneness. Let it rest for a few minutes before slicing.
2. In the same skillet, melt the butter. Add the spinach and cook until wilted. Season with salt and pepper.
3. In a separate non-stick skillet, cook the eggs to your liking (fried, scrambled, or poached).
4. Serve the sliced steak with the eggs and sautéed spinach on the side.

15. Pumpkin Spice Protein Smoothie

Ingredients:

• 1 scoop vanilla or unflavored protein powder (Galveston-approved)
• 1/2 cup canned pumpkin puree (unsweetened)
• 1 cup unsweetened almond milk
• 1 tbsp almond butter
• 1/2 tsp pumpkin pie spice
• Ice cubes (optional)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

15 High-Protein Galveston Diet Lunch Recipes

1. Grilled Chicken & Avocado Salad

Ingredients:

• 4 oz grilled chicken breast, sliced
• 2 cups mixed greens
• 1/2 avocado, sliced
• 1/4 cup cherry tomatoes, halved
• 2 tbsp olive oil and lemon juice dressing
• 1 tbsp pumpkin seeds

Instructions:

1. Arrange the mixed greens on a plate.
2. Top with grilled chicken, avocado, and cherry tomatoes.
3. Drizzle with dressing and sprinkle with pumpkin seeds.

2. Tuna Salad Lettuce Wraps

Ingredients:

• 1 can (5 oz) tuna in olive oil, drained
• 2 tbsp mayonnaise (made with avocado or olive oil)
• 1 celery stalk, finely chopped
• 4-5 large butter lettuce leaves
• Salt and pepper to taste

Instructions:

1. In a bowl, mix the tuna, mayonnaise, and celery. Season with salt and pepper.
2. Spoon the tuna salad into the lettuce leaves and serve as wraps.

3. Salmon & Asparagus with Lemon-Dill Sauce

Ingredients:

• 4 oz grilled or baked salmon fillet
• 1 cup steamed or roasted asparagus spears
• Sauce: 2 tbsp plain Greek yogurt, 1 tsp fresh dill, 1 tsp lemon juice

Instructions:

1. Place the salmon and asparagus on a plate.
2. In a small bowl, whisk together the sauce ingredients.
3. Drizzle the sauce over the salmon and asparagus.

4. Shrimp & Zucchini Noodle Stir-Fry

Ingredients:

• 4 oz shrimp, peeled and deveined
• 1 medium zucchini, spiralized
• 1/2 cup sliced bell peppers
• 1 tbsp coconut aminos
• 1 tsp sesame oil
• 1 clove garlic, minced

Instructions:

1. Heat sesame oil in a skillet. Add garlic and bell peppers, and stir-fry for 2-3 minutes.
2. Add the shrimp and cook until pink.
3. Add the zucchini noodles and coconut aminos. Toss everything together and cook for another 2 minutes until the zucchini is tender-crisp.

5. Leftover Steak Salad

Ingredients:

• 4 oz leftover cooked steak, thinly sliced
• 2 cups arugula
• 1/4 cup crumbled blue cheese or goat cheese
• 2 tbsp balsamic vinaigrette
• 1 tbsp chopped walnuts

Instructions:

1. Toss the arugula with balsamic vinaigrette and place on a plate.
2. Top with sliced steak, crumbled cheese, and walnuts.

6. Creamy Broccoli & Chicken Soup

Ingredients:

• 1 cup chopped broccoli florets
• 3 oz cooked, shredded chicken
• 1/2 cup chicken broth
• 1/4 cup heavy cream or full-fat coconut milk
• 1 tbsp butter
• Salt and pepper to taste

Instructions:

1. In a small pot, melt butter and sauté the broccoli for 3-4 minutes.
2. Add the chicken broth and bring to a simmer. Cook until broccoli is tender.
3. Use an immersion blender to partially blend the soup, leaving some texture.
4. Stir in the heavy cream and shredded chicken. Season with salt and pepper and heat through.

7. Chicken & Veggie Skewers

Ingredients:

• 4 oz chicken breast, cut into 1-inch cubes
• 1/2 cup mixed vegetables (cherry tomatoes, bell peppers, zucchini, onion)
• 1 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Toss the chicken and vegetables with olive oil, oregano, salt, and pepper.
2. Thread onto skewers.
3. Grill or bake at 400°F (200°C) for 15-20 minutes, or until chicken is cooked through.

8. Egg Salad Stuffed Avocados

Ingredients:

• 2 hard-boiled eggs, chopped
• 1/4 cup plain Greek yogurt or avocado oil mayo
• 1 tsp Dijon mustard
• 1 large avocado, halved and pitted
• Salt and pepper to taste

Instructions:

1. In a bowl, mix the chopped eggs, yogurt/mayo, and mustard. Season with salt and pepper.
2. Spoon the egg salad into the avocado halves.

9. Mediterranean Quinoa Bowl (with low-carb quinoa substitute)

Ingredients:

• 1 cup cauliflower rice, lightly steamed
• 3 oz grilled chicken or chickpeas (for a vegetarian option)
• 1/4 cup cucumber, diced
• 1/4 cup cherry tomatoes, halved
• 2 tbsp crumbled feta cheese
• 2 tbsp tzatziki sauce (Greek yogurt, cucumber, dill)

Instructions:

1. Place the cauliflower rice in a bowl.
2. Top with chicken/chickpeas, cucumber, tomatoes, and feta cheese.
3. Dollop with tzatziki sauce.

10. Turkey & Cheese Roll-Ups

Ingredients:

• 4 slices of high-quality deli turkey
• 2 slices of provolone or Swiss cheese
• 2 tbsp cream cheese
• 4 spinach leaves

Instructions:

1. Lay the turkey slices flat. Spread a thin layer of cream cheese on each.
2. Place a spinach leaf and half a slice of cheese on each turkey slice.
3. Roll them up tightly.

11. Curried Chicken Salad

Ingredients:

• 4 oz cooked, shredded chicken
• 2 tbsp plain Greek yogurt or avocado oil mayo
• 1 tsp curry powder
• 1 tbsp chopped cilantro
• 1 tbsp slivered almonds
• Serve in lettuce cups or with celery sticks

Instructions:

1. Mix the chicken, yogurt/mayo, curry powder, and cilantro.
2. Stir in the almonds.
3. Serve in lettuce cups or with a side of celery sticks for dipping.

12. Antipasto Salad

Ingredients:

• 2 cups chopped romaine lettuce
• 2 oz sliced salami or prosciutto
• 1 oz fresh mozzarella balls
• 1/4 cup marinated artichoke hearts
• 1/4 cup black olives
• 2 tbsp Italian vinaigrette

Instructions:

1. Combine all ingredients in a large bowl and toss to combine.

13. Blackened Fish Tacos (in lettuce cups)

Ingredients:

• 4 oz cod or tilapia fillet, seasoned with blackening spice
• 2-3 large romaine or iceberg lettuce leaves
• 1/4 cup mango or pineapple salsa (no sugar added)
• 1/4 avocado, sliced

Instructions:

1. Pan-sear the seasoned fish fillet until cooked through. Flake with a fork.
2. Fill the lettuce leaves with the fish, salsa, and avocado slices.

14. Caprese Salad with Grilled Chicken

Ingredients:

• 4 oz grilled chicken breast, sliced
• 1 large tomato, sliced
• 2 oz fresh mozzarella, sliced
• Fresh basil leaves
• 2 tbsp balsamic glaze (no sugar added)
• 1 tbsp extra virgin olive oil

Instructions:

1. Arrange the tomato and mozzarella slices on a plate, alternating them with basil leaves.
2. Top with the sliced grilled chicken.
3. Drizzle with olive oil and balsamic glaze.

15. Leftover Chili or Stew

Instructions:

1. Simply reheat a serving of your homemade, compliant chili or stew.
2. Top with a dollop of sour cream or Greek yogurt and some shredded cheese if desired.

15 High-Protein Galveston Diet Dinner Recipes

1. Baked Salmon with Roasted Asparagus & Lemon

Ingredients:

• 6 oz salmon fillet
• 1 bunch asparagus, trimmed
• 1 tbsp olive oil
• 1 lemon, sliced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss asparagus with olive oil, salt, and pepper, and spread on a baking sheet.
3. Place the salmon fillet on the same sheet, season it, and top with lemon slices.
4. Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.

2. Chicken Piccata with Zucchini Noodles

Ingredients:

• 6 oz chicken breast, pounded thin
• 1 tbsp almond flour (for dusting)
• 2 tbsp butter or ghee
• 1/4 cup chicken broth
• 2 tbsp lemon juice
• 1 tbsp capers
• 2 cups zucchini noodles

Instructions:

1. Lightly dust the chicken with almond flour. Season with salt and pepper.
2. In a skillet, melt 1 tbsp of butter over medium-high heat. Cook the chicken for 3-4 minutes per side, until golden and cooked through. Remove from skillet.
3. Add the remaining butter, chicken broth, lemon juice, and capers to the skillet. Bring to a simmer.
4. Return the chicken to the pan to coat with the sauce. Serve over sautéed zucchini noodles.

3. Steak with Creamy Mushroom Cauliflower Risotto

Ingredients:

• 6 oz sirloin or ribeye steak
• 2 cups cauliflower rice
• 1/2 cup sliced mushrooms
• 1/4 cup heavy cream
• 2 tbsp grated Parmesan cheese
• 1 tbsp butter
• Salt and pepper to taste

Instructions:

1. Cook the steak to your desired doneness in a hot skillet. Let it rest.
2. In the same skillet, melt the butter and sauté the mushrooms.
3. Add the cauliflower rice and cook for 5-7 minutes.
4. Stir in the heavy cream and Parmesan cheese. Season with salt and pepper. Cook until creamy.
5. Serve the sliced steak over the cauliflower risotto.

4. Shrimp Scampi with Spaghetti Squash

Ingredients:

• 6 oz shrimp, peeled and deveined
• 2 cups cooked spaghetti squash
• 2 tbsp butter or olive oil
• 3 cloves garlic, minced
• 1/4 cup chicken broth
• 2 tbsp fresh parsley, chopped
• Red pepper flakes to taste

Instructions:

1. In a skillet, melt the butter over medium heat. Add the garlic and red pepper flakes and cook for 1 minute until fragrant.
2. Add the shrimp and cook until pink and opaque.
3. Stir in the chicken broth and parsley. Bring to a simmer.
4. Serve the shrimp scampi over the spaghetti squash.

5. Pork Chops with Sautéed Cabbage & Bacon

Ingredients:

• 1 (6-oz) bone-in pork chop
• 2 cups chopped cabbage
• 2 slices bacon, chopped
• 1 tbsp apple cider vinegar
• Salt and pepper to taste

Instructions:

1. Cook the pork chop in a skillet until cooked through. Set aside.
2. In the same skillet, cook the chopped bacon until crisp. Remove the bacon, leaving the drippings.
3. Add the cabbage to the skillet and sauté until tender. Stir in the apple cider vinegar.
4. Return the bacon to the skillet and toss. Serve the pork chop with the cabbage and bacon.

6. Bunless Burger with Avocado & Grilled Onions

Ingredients:

• 6 oz ground beef patty
• 1/2 avocado, sliced
• 1/4 cup grilled onions
• 1 slice of cheddar or provolone cheese
• Serve with a side salad or steamed broccoli

Instructions:

1. Grill or pan-fry the burger patty to your desired doneness. Top with cheese in the last minute of cooking.
2. Serve the patty topped with avocado and grilled onions, with a side of your favorite low-carb vegetable.

7. Lemon Herb Roasted Chicken with Root Vegetables

Ingredients:

• 1 chicken leg quarter (thigh and drumstick)
• 1 cup mixed low-carb root vegetables (e.g., carrots, radishes, turnips), chopped
• 1 tbsp olive oil
• 1 tsp mixed dried herbs (rosemary, thyme)
• 1 lemon, halved

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the chicken and vegetables with olive oil, herbs, salt, and pepper.
3. Squeeze the juice of half a lemon over everything.
4. Roast for 30-40 minutes, or until the chicken is cooked through and the vegetables are tender.

8. Blackened Cod with a Simple Green Salad

Ingredients:

• 6 oz cod fillet
• 1 tbsp blackening seasoning
• 1 tbsp butter
• 2 cups mixed greens with a light vinaigrette

Instructions:

1. Coat the cod fillet evenly with blackening seasoning.
2. Melt butter in a hot skillet. Cook the cod for 3-4 minutes per side, until blackened and cooked through.
3. Serve immediately with a fresh green salad.

9. Stuffed Bell Peppers with Ground Turkey

Ingredients:

• 1 large bell pepper, halved and seeded
• 4 oz ground turkey, cooked
• 1/2 cup cauliflower rice, cooked
• 1/4 cup tomato sauce (no sugar added)
• 1/4 cup shredded mozzarella cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, mix the cooked ground turkey, cauliflower rice, and tomato sauce.
3. Spoon the mixture into the bell pepper halves.
4. Top with mozzarella cheese and bake for 20-25 minutes, until the pepper is tender and the cheese is bubbly.

10. Creamy Tuscan Chicken

Ingredients:

• 6 oz chicken breast, cut into bite-sized pieces
• 1/2 cup heavy cream
• 1 cup fresh spinach
• 1/4 cup sun-dried tomatoes (in oil), chopped
• 1 tbsp olive oil
• 1 clove garlic, minced

Instructions:

1. Heat olive oil in a skillet. Cook the chicken pieces until golden and cooked through. Set aside.
2. In the same skillet, cook the garlic until fragrant. Add the heavy cream, spinach, and sun-dried tomatoes.
3. Simmer until the sauce thickens slightly and the spinach wilts.
4. Return the chicken to the skillet and toss to coat. Serve warm.

11. Lamb Chops with Mint Cauliflower Mash

Ingredients:

• 2-3 lamb chops
• 2 cups cauliflower florets, steamed
• 2 tbsp fresh mint, chopped
• 1 tbsp butter
• Salt and pepper to taste

Instructions:

1. Season the lamb chops with salt and pepper and cook in a hot skillet to your desired doneness.
2. While the lamb cooks, mash the steamed cauliflower with butter, mint, salt, and pepper until smooth.
3. Serve the lamb chops with the mint cauliflower mash.

12. Chicken & Sausage Gumbo (No-Roux, No-Rice)

Ingredients:

• 4 oz chicken thigh, chopped
• 3 oz andouille sausage, sliced
• 1/2 cup chopped celery, bell pepper, and onion (the “holy trinity”)
• 2 cups chicken broth
• 1 tsp Cajun seasoning
• Serve over cauliflower rice

Instructions:

1. In a pot, brown the sausage. Remove and set aside.
2. In the same pot, brown the chicken pieces.
3. Add the celery, bell pepper, and onion and cook until softened.
4. Add the chicken broth and Cajun seasoning. Bring to a simmer and cook for at least 30 minutes.
5. Return the sausage to the pot and heat through. Serve over cauliflower rice.

13. Seared Scallops with Lemon-Butter Sauce & Sautéed Spinach

Ingredients:

• 6 oz large sea scallops, patted dry
• 2 cups fresh spinach
• 2 tbsp butter
• 1 clove garlic, minced
• 2 tbsp lemon juice

Instructions:

1. Season scallops with salt and pepper. Heat 1 tbsp of butter in a skillet over high heat. Sear the scallops for 1-2 minutes per side, until golden. Remove from skillet.
2. Reduce heat, add remaining butter and garlic. Cook for 30 seconds.
3. Add the spinach and cook until wilted. Stir in the lemon juice.
4. Return the scallops to the pan to coat in the sauce. Serve immediately.

14. Eggplant Parmesan

Ingredients:

• 1 small eggplant, sliced into rounds
• 1/2 cup marinara sauce (no sugar added)
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 2 tbsp olive oil

Instructions:

1. Preheat oven to 400°F (200°C).
2. Brush eggplant slices with olive oil and bake for 15-20 minutes, until tender.
3. In a small baking dish, layer the eggplant, marinara sauce, and cheeses.
4. Bake for another 10-15 minutes, until the cheese is melted and bubbly.

15. Deconstructed Chicken Pot Pie

Ingredients:

• 4 oz cooked, shredded chicken
• 1/2 cup mixed low-carb vegetables (e.g., carrots, celery, green beans)
• 1/2 cup chicken broth
• 1/4 cup heavy cream
• 1 tsp dried thyme

Instructions:

1. In a saucepan, bring the chicken broth to a simmer. Add the vegetables and cook until tender.
2. Stir in the shredded chicken, heavy cream, and thyme.
3. Simmer until the sauce has thickened slightly. Season with salt and pepper and serve in a bowl.

15 High-Protein Galveston Diet Snacks

1. Hard-Boiled Eggs

Instructions:

• Prepare a batch of hard-boiled eggs at the beginning of the week. Sprinkle with a little salt, pepper, or everything bagel seasoning before eating.

2. Almonds & Walnuts

Instructions:

• A measured portion of about 1/4 cup of raw or dry-roasted almonds or walnuts is a perfect, easy snack.

3. Celery Sticks with Almond Butter

Instructions:

• Cut celery stalks into snack-sized sticks. Spread 1-2 tablespoons of unsweetened almond butter on them.

4. Avocado with Everything Seasoning

Instructions:

• Slice an avocado in half, remove the pit, and sprinkle with salt, pepper, and everything bagel seasoning. Eat it right out of the skin with a spoon.

5. Sugar-Free Beef or Turkey Jerky

Instructions:

• Look for jerky brands with no added sugar, nitrates, or MSG. A 1-ounce serving is typically a good portion.

6. Olives & Cheese Cubes

Instructions:

• Combine a small handful of your favorite olives (like Kalamata or green olives) with a few cubes of cheese, such as cheddar, feta, or provolone.

7. Greek Yogurt with Berries

Instructions:

• A 1/2 cup of full-fat, plain Greek yogurt topped with a small handful of fresh berries (like raspberries or blueberries) and a sprinkle of chia seeds.

8. Smoked Salmon & Cream Cheese Cucumber Bites

Instructions:

• Slice a cucumber into thick rounds. Top each round with a small amount of cream cheese and a piece of smoked salmon. Garnish with fresh dill.

9. Chocolate Fat Bombs

Ingredients:

• 1/2 cup coconut oil, melted
• 1/4 cup almond butter
• 3 tbsp unsweetened cocoa powder
• 1 tsp vanilla extract

Instructions:

1. Mix all ingredients until smooth.
2. Pour into a silicone mold or mini muffin tin.
3. Freeze until solid. Store in the freezer and enjoy one as a snack.

10. Mini Frittata Muffins

Instructions:

• Enjoy one or two of the pre-made egg muffins cold or reheated.

11. Bone Broth

Instructions:

• Heat up a mug of high-quality, pre-made bone broth. It’s hydrating and contains collagen and amino acids.

12. Prosciutto-Wrapped Melon

Instructions:

• Wrap thin slices of prosciutto around small wedges of cantaloupe. Due to the sugar content in melon, enjoy this as an occasional treat in a small portion.

13. Guacamole with Bell Pepper Strips

Instructions:

• Mash half an avocado with lime juice, garlic powder, salt, and pepper. Serve with sliced bell peppers for dipping.

14. Small Protein Shake

Instructions:

• Blend one scoop of a Galveston-approved protein powder (whey isolate, collagen, or a plant-based option with no added sugar) with unsweetened almond milk and a handful of ice.

15. Tuna-Stuffed Mini Bell Peppers

Instructions:

• Mix a small can of tuna with avocado oil mayo. Cut mini bell peppers in half and remove the seeds. Spoon the tuna salad into the pepper halves.