Smoked Salmon Salad: Keto recipes for low net carb high protein weight loss

 

Hello my fellow foodies! Today I want to share how I lost 100 pounds eating low net carb keto recipes for weight loss. A favorite is high protein smoked salmon salad shown above. Yes, I repurposed the spring mix box as a salad bowl 😉! I know when we think smoked salmon salad, our first thought is that calorie dense creamy fish paste type. Mine is a tossed salad with chunk smoked salmon mixed in. It's a meal in itself. Eating salads was a big part of how I lost 100 pounds without GLP-1 drugs or weight loss surgery. 

Smoked salmon Supper Salad

• Greens: the basis of any tossed salad is well, salad (what the Brits call lettuce). There are many options: romaine, spring mix, spinach, bibb (Boston), radicchio, arugula to name a few. Personal preference: spring mix with arugula. 

I guess you could call my weight loss plan "Lettuce Lose Weight" (lol).

• Smoked Salmon (one can) It is pricey so I buy bulk tins of Bumble Bee Smoke Flavored Coho Salmon on Amazon Subscribe and Save. One 3.5 oz serving gives 19 grams of protein for only 150 calories and that's packed in oil (so much more flavor!) Be sure to save the oil for use in salad dressing. 
• Unsalted Pepitas (keep reading for the weight loss mojo behind these unshelled pumpkin seeds)
• Dried cranberries (reduced sugar)

• Homemade Bleu Cheese Salad Dressing. I love bleu cheese dressing but it is crazy high calorie with some not so great fat sources. And low calorie salad dressings are just junk. Yet you need some oils to digest greens. I make mine lower calorie and tastier  
• full fat Greek yogurt
• avocado mayonnaise (just a little)
• bleu cheese
• celery salt
• mustard powder
• garlic
• milk 
• lemon juice

Pro Tip: Instead of buttermilk or vinegar in salad dressings, I curdle 2% milk with lemon juice for antioxidants and better flavor.

Why pepitas are a good seed choice

1. They Help You Feel Full Longer (Satiety)

• Weight loss is much easier when you aren't fighting constant hunger. Pepitas provide a "triple-threat" combination that promotes fullness:

  • High Protein: With about 7–9 grams of protein per ounce, they are one of the highest-protein seeds available. Protein is essential for building muscle and is the most satiating macronutrient.

  • Healthy Fats: They are rich in unsaturated fats, which take longer to digest than carbohydrates, helping to keep you satisfied between meals.

  • Fiber: Fiber adds bulk to your diet and slows digestion, preventing the rapid blood sugar spikes that lead to subsequent crashes and hunger cravings.

2. They Support Metabolic & Blood Sugar Stability

• Keeping your blood sugar stable is key to preventing the fat-storage hormonal environment.

  • Low Glycemic Index: Pepitas do not cause drastic swings in blood sugar, which helps prevent the "crash" that often leads to unhealthy snacking.

  • Magnesium Rich: Magnesium is involved in hundreds of enzymatic reactions, including those that regulate blood sugar and insulin sensitivity. Because many people are deficient in magnesium, a small portion of pepitas can help fill this nutritional gap.

  • Zinc: This mineral plays a role in appetite signaling—essentially helping your body better recognize the "I’m full" signals sent from your digestive system to your brain.

3. They Are "Low-Carb" Friendly

• If you are following a low-carb or ketogenic eating plan (as many who use them for weight loss do), pepitas are a staple. They are naturally low in net carbs, allowing you to add texture, protein, and healthy fats to your meals without disrupting your macros.

⚠️ A Note on Portion Control

While they are excellent for weight loss, they are calorie-dense. Because they are packed with healthy fats, they contain roughly 150 calories per ounce (about ¼ cup).

• The Strategy: Treat them as a functional topping or a measured snack rather than an "all-you-can-eat" item.

• Pro Tip: To maximize the weight loss benefits, choose raw or dry-roasted, unsalted versions. Some store-bought varieties are roasted in added oils or coated in sodium, which can add unnecessary calories and trigger water retention.

 🔑The key to weight loss and is always going to be portion control. 

Stay tuned for more on how I lost 100 pounds with calorie restricting and eating differently.  

me in 2011

me in 2026 

me in 2026

Weight Loss Food Swaps Grocery Shopping List: How I lost 100 pounds eating these foods

BEFORE

AFTER

Hello my fellow foodies! I've been writing diet food swaps recipes for over 12 years now, on how I lost 100 pounds without GLP-1 drugs or weight loss surgery. Today's post from the Great Food 4U kitchen features a grocery shopping list for anyone who wants to follow my weight loss guide. I lean heavily into

• keto high protein
• high MUFAS and PUFAS
• high fiber
• low net carbs
• low refined sugar
• zero HFCS and transfats. 
  ⚖️"How I lost 100 pounds" Diet Golden Rule

  "The key to healthy weight loss is always found in one word: Moderation."

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🛒 Weight Loss Grocery Guide: The "Better Swap" List

Transforming your shopping cart is the first step toward hitting your health goals. Use this department-by-department list to trade high-calorie staples for nutrient-dense alternatives.

🥖 The Bakery (Bread & Grains)

• The Swap: Trade standard white/wheat bread for 35-calorie per slice "light" whole grain or oat bran bread. Sourdough with its gut-friendly goodness is a win-win for weight loss, eaten in moderation.  

  🍞 Sourdough Spotlight: The Metabolic Hero

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  Sourdough isn't just "bread"—it's a fermented metabolic tool. While standard bread causes a rapid spike in insulin, sourdough works differently:

  • Lower Glycemic Index: The lactic acid produced during fermentation slows down glucose absorption, preventing the "sugar crash" hunger.
  • Phytic Acid Neutralization: Fermentation breaks down phytates, unlocking minerals like magnesium and iron for your body to actually use.
  • Gut Health: The prebiotics in sourdough feed your beneficial gut bacteria, which is linked to better weight management and reduced cravings.

• The Swap: Trade refined wheat flour bagels for whole grain English muffins or high-protein, sprouted grain breads like Aldi protein bread with its power punch of seeds. Another gold standard for weight loss is Keto bread, bagels and buns. They're more expensive but worth the extra cost. 

• How I lost 100 pounds Diet Tip: Look for labels that specify "No High Fructose Corn Syrup" and include high Omega fatty acids. Breads with seeds and sprouted grains give that net carb reducing protein and fiber. 

🧂 Condiments & Spreads

• The Swap: Trade traditional butter for non-trans-fat light yogurt butter or olive oil spreads. Even high smoke point ghee is a good alternative used with that key phrase: moderation. We mix butter and olive oil for a healthier spread butter. 

• The Swap: Trade heavy ranch and creamy dressings for Bolthouse Greek Yogurt dressings or Sugar-free Raspberry Vinaigrette.

•  The Swap: Trade full-fat mayo for olive oil-based light mayonnaise. Avoid "light mayo" as it has more junk in it. Or make your own.

  🍶 2-Ingredient Light "Mayo" Base

  • 1 cup Non-fat Plain Greek Yogurt (The "Better Swap" hero)

  • 1 tbsp Lemon Juice (or Apple Cider Vinegar)

  Instructions: Whisk together until smooth. The acid from the lemon juice thins the yogurt and gives it that familiar mayo "tang."

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  🥄 Optional "Flavor Boosters" (If you have them)

  If you want to get even closer to that classic Hellmann's or Duke's flavor without adding fat:

  • Dijon Mustard: Adds a sharp, savory bite.

  • Garlic Powder: For a subtle aioli vibe.

  • Pinch of Salt: To bring out the flavors.

  🥗 The "Better Swap" French Dressing

  Skip the HFCS! Use a base of no-salt tomato sauce and apple cider vinegar sweetened with monkfruit. You get the same tangy zip for about 15 calories per serving, compared to 120 calories in the standard bottled version.

🥛 Dairy & Refrigerated

• The Swap: Trade whole milk for 2% or 1%, or Unsweetened Flax milk or Soy milk. Read on for my case against almond, cashew and skim milk. 

• The Swap: Trade sour cream or heavy cheeses for Non-fat Plain Greek Yogurt (it works great as a base for dips and toppings!)

• 🥛 The Case Against Skim Milk

  • Insulin Spikes: While it's lower in fat, skim milk has a higher concentration of lactose (sugar) relative to its fat content. Without fat to slow down digestion, it can cause a quicker rise in blood sugar and insulin.

  • Lower Satiety: Fat is what triggers the "fullness" hormone. Drinking skim milk can leave you feeling hungry much sooner than 1% or 2% milk, which might lead to extra snacking later.

  • Vitamin Absorption: Vitamins A and D are fat-soluble. Without at least a little bit of healthy fat in the milk, your body can’t absorb these vitamins as efficiently.

  🌰 The Case Against Almond Milk

  • Protein Deficiency: A cup of almond milk usually contains only 1 gram of protein, compared to 8 grams in soy or cow’s milk. For weight loss, protein is the "king" of keeping your metabolism burning and your hunger at bay.

  • Additives & Fillers: Many commercial almond milks use thickeners like carrageenan or gums to give it "body."

  • Water Content: Most almond milk is over 95% water. You are essentially paying for "nut-flavored water" rather than a nutrient-dense beverage.

🥦 Produce (The 25% Rule)

Aim for 1/4 of your daily calories to come from these powerhouses:

• Top Fruits:

  Fruit	Fiber Content	Weight Loss Benefit
  Raspberries	High (8g/cup)	Extreme satiety; low sugar
  Grapefruit	Medium	Lowers insulin resistance
  Apples	High (Pectin)	Slows digestion

  
  

• Other weight loss friendly fruits are blueberries, blackberries, strawberries, pomegranate, acai, grapefruit and yes, bananas. Bananas are a fascinating "wildcard" in the produce department. While they often get a bad rap in low-carb circles for their sugar content, they are a secret weapon for satiety when you understand the science of Resistant Starch.

  🍌 The Banana "Ripeness" Scale

  The metabolic benefit of a banana changes completely as it ages. To use them for weight loss, you have to catch them at the right time:

  • Greenish/Firm Bananas: These are high in Resistant Starch. This type of starch "resists" digestion in the small intestine and travels to the large intestine, where it feeds your healthy gut bacteria. It makes you feel incredibly full and helps your body burn fat more efficiently.

  • Yellow/Spotted Bananas: As a banana ripens, that resistant starch converts into simple sugars. These are better for a quick energy burst before a workout, but less ideal for steady weight loss.

🍌 The Banana Strategy

Don't fear the banana! Go for slightly green or firm yellow ones to maximize Resistant Starch. This specialized fiber keeps your insulin low and your "fullness" hormones high. Avoid the over-ripe, brown-spotted ones if you are watching your sugar spikes!

• The "Leafy Seven": Prioritize Kale (the vitamin A & C king), Spring mix, Spinach, Red Leaf and Romaine lettuces, Brussels Sprouts, Alfalfa, Clover and Broccoli Sprouts. Fair disclosure, I can't stomach kale but I do make up for it with arugula, spring mix and spicy sprouts! 

• The Meat-Swappers: Use  Zucchini, or Butternut Squash as the "bulk" in spicy dishes like chili to reduce the need for heavy meats. Or TVP (textured vegetable protein). My secret weapon in the battle of the bulge (ing tummy).

  🌾Fat-blasting super power TVP

  Textured Vegetable Protein (TVP) is a weight loss "secret weapon." Made from defatted soy flour, it is roughly 50% protein and incredibly low in fat.

  • The Flavor Sponge: It has no taste of its own, so it absorbs the spices of your chili or taco seasoning perfectly.
  • The Bulk Trick: Mix it 50/50 with lean turkey to double the size of your meal without doubling the calories.
  • High Fiber: Unlike real meat, TVP helps keep your digestion moving and prevents insulin spikes.

🍗 Meat & Protein

• The Swap: Trade regular peanut butter for PB2 (Powdered Peanut Butter) to cut 85% of the fat calories.

• The Swap: Trade fatty cuts of beef for Lean Turkey and chicken breast, Tuna, Cod, Pollock, or Shrimp. My go-to craving snack is canned smoked salmon. 

• Plant-Based Power: Incorporate Portobello mushrooms, Avocado, garbanzo beans, falafel mix or TVP to create filling, fiber-rich meals like vegan chili.

🍷 Treats & Snacks

• The Swap: Trade milk chocolate for Dark Chocolate (70% cacao or higher).

• The Swap: Trade heavy ice cream for Skinny Cow bars or Weight Watchers desserts.

• The Sip: If you enjoy wine, stick to dry reds like Shiraz, Pinot Noir, or Malbec.

A word of "cheers!" wine lovers seeking weight loss! You have a friend in the vine called Resveratrol! 

🍷 Why Resveratrol is a Weight Loss Ally

• Activates "Longevity" Genes: Resveratrol is known to activate SIRT1, a gene that mimics the effects of calorie restriction and exercise.

• Improves Insulin Sensitivity: It helps your cells use glucose more efficiently, which aligns perfectly with your goal of preventing the insulin spikes that lead to fat storage.

• Mitochondrial Booster: Think of it as a "tune-up" for your cells' power plants. It helps your mitochondria burn fuel more effectively.

• The "Beige Fat" Effect: Some studies suggest resveratrol can help convert "white fat" (which stores calories) into "beige fat" (which burns calories to produce heat).

• Resveratrol is found in red wine, nuts, 

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🍇 Which Wines Have the Most?

Not all red wines are created equal when it comes to this antioxidant. For your blog, you can highlight these:

1. Pinot Noir: This is the undisputed king. Because Pinot Noir grapes are thin-skinned and grown in cooler, damp climates, they produce significantly more resveratrol to protect themselves.

2. Malbec: Known for having thick skins and being grown at high altitudes, which boosts antioxidant levels.

3. Shiraz/Syrah: Another high-tannin, high-resveratrol option that hits the red wine "dry spot!" 

4. But wait, there's more!

💡 Why Carménère is a Great Food "Swap"

If you are looking for the most "bang for your buck" in your Great Food 4U guide, Carménère is a fantastic choice for a few reasons:

• High Altitude Growing: Chilean Carménère is often grown at higher altitudes. The increased UV exposure at these heights triggers the grape skins to produce more antioxidants like resveratrol.

• Deep Color: The deep, purple hue of Carménère is a visual cue for high anthocyanin and polyphenol content, which fits perfectly with your "dark red" preference.

• Low Sugar: When fermented dry, it fits your low net carb and low refined sugar rules perfectly.

🍇 Omi’s "Better Swap" Tip:

While both are good, if you see a Chilean Carménère or a Cabernet Sauvignon from a cooler, humid region, grab that one. The humidity forces the vines to produce more resveratrol to fight off mildew, giving you a slightly more "metabolic" sip!

Would you like me to add a quick section on how tannins in these specific wines also help with heart health, to give your readers a full picture?

🍷 Antioxidant Alert: The Resveratrol Secret

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Why choose Pinot Noir or Carménère? It's all about Resveratrol—a powerful polyphenol that helps the body process sugar more efficiently:

• SIRT1 Activation: Mimics the effects of calorie restriction at a cellular level.
• Fat Browning: Helps convert storage-style "white fat" into calorie-burning "beige fat."
• High-Altitude Shield: Chilean Carménère produces extra resveratrol to protect its skins from UV rays—giving you a metabolic boost in every sip!

Superfood Rainbow BBQ Chicken Salad recipes: High-protein, high-fiber, gluten-free, low net carbs weight loss food swaps

Hello my fellow flavor seekers! Today represents 12 years since my weight loss and I've been sharing how I lost 100 pounds without GLP-1 drugs or weight loss surgery. Here are weight loss food swaps I used to create satisfying high protein, high-fiber, gluten-free food swaps to reduce net carbs.  Here's varieties of my Superfood Rainbow BBQ Chicken Salad recipes that helped me lose weight. 

How Net Carbs work

The concept behind net carbs is that fiber (and sometimes sugar alcohols) is subtracted from the total carbohydrate count because it isn't fully digested and doesn't spike blood sugar levels in the same way. The general idea is that fiber balances out or offsets the carbohydrate impact. So in my sweet dressing and BBQ sauce, I sub fruits with higher protein and lower net carbs. 

• Net Carbs: Total carbohydrates minus dietary fiber. This is the most common metric used to determine digestible carbohydrates. I substitute seeded whole fruit for most of the sugars in my BBQ sauce recipe to slash that slash the carb impact. Here are common fruit swaps. 

• • Lemons: Roughly 4g net carbs per fruit.
  • Raspberries: 3g–5.4g net carbs per half cup or 100g.
  • Cranberries: 4.2-8.4 net carbs per 100 grams
  • Blackberries: 4g–5g net carbs per half cup or 100g.
  • Strawberries: 5.7g–6.5g net carbs per 100g or half cup.
  • Watermelon: 7.2g–7.5g net carbs per 100g.

• Glycemic Load or Index: Measures how a food item impacts your blood glucose levels. Protein and fiber are known to slow down digestion, thus lowering the overall glycemic impact. I use high fiber and high protein foods with good MUFAS (monounsaturated fats) and PUFAS (polyunsaturated fats)

  
  
  

• • Passion Fruit: ~5.2g protein per cup. (net carbs are 14 grams, however)
• Guava: ~4.2g protein per cup.
• Avocado: ~3g protein per medium avocado.
• Jackfruit: ~2.8g protein per cup.

• Macronutrient Balance: Adjusting the ratio of protein, carbohydrates, and fats to stabilize energy levels and sustain satiety. Here are fruits with the best micronutrients.

  
  
  

• • Guava: Exceptional source of vitamin C (more than double daily needs).
  • Papaya: Rich in Vitamin A, C, folate, and potassium, plus papain enzyme.
  • Kiwifruit: High in Vitamin C, K, and E.
  • Berries (Blueberries, Raspberries, Blackberries): Packed with antioxidants (anthocyanins), manganese, and fiber.
  • Citrus (Oranges, Lemons, Limes, Grapefruit): Top sources of vitamin C and flavonoids.
  • Avocados: High in healthy fats, potassium, and vitamins.
  • Pomegranates: High in polyphenol antioxidants.
  • Dried Fruits (Prunes, Apricots): Excellent sources of fiber and iron. 

 

💡 Pro Tip: The Sweetness Swap

Commercial BBQ sauces are often packed with high-fructose corn syrup. By blending whole, low-net-carb fruits like raspberries and blackberries directly into your sauce, you get a rich, tangy flavor and a boost of fiber without the blood sugar spike.

BBQ Sauce Carb cutter Food Swaps

So clearly, the worst fruit is better than the best refined sugars which is the big offender in BBQ sauce. I capitalize on that lower glycemic high fiber superfood goodness of berries and citrus to swap for sugar, honey and high fructose corn syrup that commercial BBQ sauces use in abundance. My favorite to use are  strawberries, cranberries, blackberries and raspberries. I pair them with fresh oranges, limes, grapefruit and lemons, using the entire fruit, minus skin and seeds. I am going to experiment with guava, papaya, pomegranate, other superfood fruits. I only need a quick drizzle of molasses and pure maple syrup and Worcestershire sauce instead of the cups required in most recipes. Here's my full Yum Bomb BBQ Sauce recipe. 

⏰ Time-Saver Tip

Cube three pounds of chicken breast in advance and freeze it in portions. Pre-shredding your rainbow coleslaw mix also cuts your weeknight prep time down to under 15 minutes!

Superfood Rainbow Chicken Salad recipes

1. Cube partially frozen chicken breast (cuts much more easily when only half thawed). I usually make about three pounds because this one goes quickly! 
2. In bowl, toss chicken cubes in mix of garlic powder, onion powder, smoked paprika, celery seed, celery salt, hot pepper (if desired), Worcestershire sauce, lime juice, coriander and a schmidge of ginger. 
3. Sauté chicken in ghee or avocado oil, with diced red onions, chopped cilantro and bell peppers.
4.  Toward the end add about two cups of my homemade BBQ sauce recipe here, enough to coat chicken. (be watching for my secret ingredients!)
5. For rainbow salad, shred green and purple cabbage and carrots (sometimes I cheat and use a bag of rainbow coleslaw mix, shh, I won't tell if you won't). 
6. Add chopped yellow bell peppers, cilantro, parsley and scallions (green onions). 
7. Toss with homemade sweet and sour slaw dressing. (see recipe below) or use Herdez  roasted poblano salsa cremosa. 
8. Top with chopped cilantro and pepitas. 
9. Serve chicken over salad. 
10. Or if you don't need to observe a gluten-free diet, make a sandwich of it using Asiago cheese sourdough bread or ciabatta rolls. My husband has fallen in love with Aldi cheddar jalapeno sourdough. He made our sandwiches frying the sourdough in ghee (both sides) then adding a layer of chicken and coleslaw. I'm telling you, the best bistros could not compare. 
    
    
    

    🥗 Flavor & Fitness Note

    For a vegan or dairy-free alternative, swap out the Greek yogurt for an extra tablespoon of avocado oil or a plant-based unsweetened yogurt, without losing that creamy, tangy Tastee-style richness.

Homemade sweet and slaw dressing ingredients

• 1/3 cup Greek yogurt (plain, non-fat) or light mayonnaise for creaminess

• 1 tablespoon avocado oil or extra virgin olive oil

• 2 tablespoons fresh lemon juice (provides the sour punch and micronutrients)

• 1 tablespoon fresh orange juice or lime juice

• 1 teaspoon pure maple syrup or a drizzle of blackstrap molasses

• 1 teaspoon apple cider vinegar * 1/2 teaspoon celery seed * 1/2 teaspoon Dijon mustard * Pinch of sea salt and black pepper to taste

Cheap diet food swaps: meatless, high protein recipes for weight loss

 Hello my friends! We here at GreatFoods4U are all about healthy eating on shoestring, or as economical as possible. Currently, it's Lent in the Catholic church and we are focusing on budget-friendly meatless, vegetarian high protein food swaps to follow our Lenten fast. And value added, these cheap diet foods are great for weight loss. Eating them was part of how I lost 100 pounds without weight loss drugs or gastric bypass surgery. And one of the complaints I hear, ironically, is how expensive weight loss is. Well, the good news is that weight loss doesn't have to break the bank if you use these cheap diet food swaps. 

Split peas or canned peas. You don't have to buy the costly pea protein powder. Just use these cheap diet food swaps. Just blend a cheap bag of split peas in a food processor and swap these for pea protein powder. Or make meatless, vegetarian split pea soup with carrots, onions, celery, bay leaves, salt and pepper. Or, drain, rinse and eat canned peas. You get up to 15 grams per serving in split pea soup. 

Dried beans. Soybeans or edamame are the highest protein beans with 30 grams per serving. Other beans for high protein diet food swaps are lentils, cannellini, black beans, garbanzo or chickpeas. You can grind these and use for gluten-free breadless flour food swaps. You can mash and fry canned beans as pancakes. Or  make homemade gluten-free falafel with besan (chickpea flour). All of these diet food swaps are super cheap. Eating this way is how I lost 100 pounds. 

Pumpkin seeds or pepitas (shelled pumpkin seeds). 1/4 cup serving give 7-9 grams of protein. You can find cheap pepitas for under $2 at Aldi. So that's about $.30 a serving for these cheap meatless, high protein food swaps. You can make these into any of your favorite vegetarian dishes such. 

Nut Roast. (or Nut Loaf). Mill gluten-free dried beans or peas. Grind up leftover nuts, any kind. Then sauté leftover bits of onions, celery, garlic, peppers and mushrooms, seasoned with sage, oregano, thyme, rosemary and bay leaf. Blend in nuts and milled beans. Add eggs if desired, oil loaf pan and bake as you would meatloaf. These vegetarian food swaps substitute for pot roast or meatloaf and can have up to 30 grams of protein for 500 calories. The beauty of this economical diet food swap is that it's also a leftover use-up recipe. 

Parmesan Reggiano cheese. This superfood is lactose free, high protein, filling, curbs cravings and good for weight loss if eaten in moderation. One ounce gives 10 grams of protein. This isn't as cheap a diet food swap but if you buy on sale, a one ounce serving is about $.75. I eat parmesan cheese wedges as a snack and it fills me up. Swapping Parmesan Reggiano cheese for other cheeses is part of how I lost 100 pounds. 

Barilla Protein+ Pasta. So you pay a little more than regular pasta but if you buy on sale, it's under $.30 a serving. You get 10 grams of protein for 190 which is fewer calories and more protein than regular pasta. Plus this cheap meatless diet food swap fills me up and curbs cravings. 

Mushrooms. Believe it or not, these meatless food swaps can have as much protein as meat per calorie. Mushrooms make great vegetarian high protein food swaps in all recipes. I love veggie mushroom burgers with white or baby bella mushrooms, garlic, onions, oatmeal, eggs and Parmesan Reggiano cheese.