Stage 4 Diet Meal Ideas
Soft, Moist Proteins


Cottage Cheese: (fat free or low fat; 1/2 cup; 10-14 g protein)

Add a sprinkle of cinnamon or pumpkin pie spice

Stir in sugar free jelly or a sugar substitute sweetener

Mix in 1/4 teaspoon vanilla or almond extract with a pinch of unsweetened cocoa powder


Eggs: (1 whole, 2-3 whites, ¼ - ½ cup egg substitute; 6-12 g protein)

Scramble with 1 oz low fat cheese

Hard-boiled (makes a great snack too!)

Fried – over easy or sunny side up using cooking spray

Egg Muffin Frittata – mix eggs, low fat cheese and spices (salt, pepper, garlic powder, onion powder, paprika, cayenne pepper, etc.) Pour into individual muffin tins that are sprayed with cooking spray and bake at 325˚F for 25 minutes or until toothpick comes out clean. Store in refrigerator and reheat during the week.


Greek Yogurt: (fat free or light, less than 15 grams of sugar per serving; 10-20 g protein)

Plain, vanilla or blended without large pieces of fruit

Plain greek yogurt with 1 tablespoon of powdered peanut butter

Plain greek yogurt  flavored with extracts (peppermint, almond, lemon, vanilla, etc)


Ricotta Cheese: (fat free or low fat; 1/4 cup; 5-6 g protein)

Almond Ricotta – mix 1/2 cup fat free ricotta with 1/4 teaspoon almond extract and 1 packet sugar substitute (splenda or stevia). Serve chilled.

Lemon Zest Ricotta – mix 1/2 cup fat free ricotta with 1/4 teaspoon lemon zest, 1 packet sugar substitute and 1/4 teaspoon vanilla extract. Serve chilled.


Poultry: (chicken or turkey without skin; 2-3 oz; 14-21 g protein)

Ground turkey or chicken breast – add any seasonings and spices for different flavors

Canned chicken or cooked chicken breast + low fat mayonnaise + mustard + squeeze of lemon

“Turkey Chili” sauté lean ground turkey with ½ cup of tomato sauce, season with chili powder, garlic powder, pepper, salt, etc.

Turkey or chicken deli meat rolled up with 1 slice low fat cheese

Crock Pot pulled chicken – try different herb and spices, crock pot keeps it moist, tender

Chicken sausage


Seafood: (fish or shellfish; 2-3 oz; 14-21 g protein)

3 oz steamed or baked fish seasoned with lemon, dill, basil, etc.

Canned tuna packed in water + low fat mayonnaise

Canned crabmeat + low fat mayonnaise + dash or two of old bay seasoning

Crab cakes (canned crabmeat + 1 egg + old bay seasoning; shape into small patties and cook over medium/high heat until cooked through, flipping halfway)

1/2 salmon burger, no bun


Beef: (loin, sirloin, tenderloin, filet, ground (at least 90% lean), etc; 2-3 oz; 14-21 g protein)

“Sliders” 2-3 ounce hamburger patty with melted cheese, no bun

Meatloaf – use 2 lbs of ground beef or turkey mixed with 1 egg, garlic powder and Italian herb seasonings; shape into loaf and bake at 350˚F for 1 hour. 



1/2 cup refried beans warmed and topped with 1oz shredded low fat cheese

Glazed tofu – brown tofu in a skillet, 3 minutes per side, top with sauce made from 2T soy sauce, ¼ teaspoon sesame oil, ¼ teaspoon garlic powder and fresh grated ginger. Simmer uncovered about 4 minutes.

Baked ricotta – mix ½ cup part skim ricotta with 1-2 teaspoons of herbs (basil, thyme, parsley and a pinch of salt) and top with a drizzle of olive oil. Bake in small ramekin for 20 minutes at 425˚F.

Soy crumbles – use instead of ground beef for a variety of recipes, try Morningstar Farms

Chickpeas – try roasting in the oven or toasting on stovetop with garlic and lemon

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