A protein diet means a large intake of protein-rich foods and a minimal intake of carbohydrates. There is a misconception that if you completely abandon carbohydrates and eat only protein foods, lose weight faster and more. Efficiently, but this is a misconception. Complete exclusion of carbohydrates from the menu is dangerous to health.
These days, the protein diet is particularly popular and was inspired by the examples of many movie stars and politicians who got rid of the extra pounds for this diet. Therefore, most people are looking for new recipes for protein recipes and protein diet menus. In order to avoid having an egg omelette in your diet, you can prepare the following recipes for the first and second courses, as well as a variety of salads and desserts.
Dietary essence
During the diet, it is necessary to eat more protein foods, but it is not recommended to completely exclude carbohydrates, it can damage the whole body or aggravate any chronic diseases. It is necessary to calculate the number of calories during, you should not eat more than you spend. Calorie consumption can be increased due to physical activity, and reduce high-calorie foods by replacing low-calorie foods. This means that the energy value of food can be reduced. If you monitor your calorie intake and follow basic dietary principles, your weight loss will become unusually fast and effective.
Diet theory
- You need to eat six times a day. Try to eat morning staple carbohydrates, skip low-calorie ones for dinner, and the last meal should be at least three hours before bedtime.
- Try to create a menu for the day in such a way that slow carbohydrates are consumed only for breakfast, and in the afternoon choose a large number of dishes that contain foods with more protein.
- While cooking, try to choose low-fat dishes and use vegetable oil for salad dressing, forgetting about mayonnaise.
- When cooking, try to choose dishes that use steam or grilling - avoid fried foods.
- Chinese refuse to use drinks, they are harmful to the figure - remember this!
Top Protein Foods
When following a protein diet, you should know which foods are high in protein. Using this list, you can easily create a menu for the day, preparing a variety of dishes from these products. .
- Low Fat Cottage Cheese - You can eat it for breakfast or prepare various dishes from it. This, for example, gives you a very tasty dessert - a casserole. You can eat it no more than 250 grams a day. Can eat
- Skimmed milk - It is very healthy, in addition, it contains a large amount of protein. It is allowed to drink a maximum of one glass per day.
- Egg whites, during the day you can cook them with omelets or they can serve as an additional ingredient in the preparation of the dish. In a day, you can eat no more than 6 of them.
- Various seafood, they contain a large mass of protein and practically no fat, you cannot eat them more than 300 grams during the day.
- Adhering to a protein diet, the main product on the menu should be lean meat, it is believed: chicken fillet, lean meat.
- Fish of low-fat varieties, it is allowed to eat no more than 200 grams per day. It is recommended to use boiled or grilled.
- Nuts such as peanuts or almonds are a storehouse of protein, but you cannot eat more than 100 grams per day.
First course recipes
Many people think that following a protein diet should exclude soups from their menus, as most soups contain large amounts of vegetables, but they are not. You can diversify your menu, with carbohydrate dressings. You can prepare a soup from a protein base (meat broth from poultry or fish). A protein diet does not mean that you need to eat an omelette from eggs every day, liquid food is also necessary, it contributes to weight loss. You can use the recipes given below to create a soup.
Spinach Soup - Puree
For the soup, you will need the following products:
- 200 grams of turkey fillet;
- Spinach Packaging;
- A pair of garlic cloves;
- Any greens of your choice;
- A glass of milk (skimmed);
- Salt;
- Chili mixture.
Take a saucepan, add water to it and boil the turkey fillet, you will get a rich broth. Remove the fillet from the broth, cool, and then chop it. Then add chopped spinach to the broth and boil it for 5 minutes, andThen add the sliced fillet to the broth and simmer for another 5 minutes. You should have a meaty mass, which should be slowly converted to puree using a blender while adding milk. At the end of cooking, salt, blackSeason with chili and add chopped herbs. It is recommended to serve the soup immediately after cooking, as it can change its consistency when heated. You can, at your discretion, skim the milk for the chicken. The recipe can be changed by replacing it with cream or turkey fillet.
Fish Soup "Milk Salmon"
you will need:
- 1 liter of water;
- 400 grams of salmon fillet;
- 4 medium sized tomatoes;
- 1 medium onion;
- 500 ml milk (skimmed);
- Various greens;
- Salt;
- Chilli.
Peel the tomatoes by pouring boiling water over them, and then remove the skin, finely chop. Peel the onions and chop them finely. Also, peel and grate the carrots. Then take a non-stick griddle and add the onion and carrot withoutAdd oil, fry, then add chopped tomatoes to the vegetables. After that, take a saucepan, transfer the contents of the pan to it and fill it with water, cook for 5 minutes, and then add the chopped salmon fillet for 2 minutes. Afterwards, add milk and boil for another 5 minutes, and finally add salt, pepper, chopped herbs. Turn off the heat and let the soup stand for 20 minutes. Serve the sauce with another type of fish. The recipe can be modified by changing.
Chicken Meatball Soup
you will need:
- 1 liter of chicken broth;
- 400 grams chicken fillet
- Onion head,
- Salt,
- Chilli,
- Greens,
- capsicum;
- 200 grams of green beans.
Take the chicken fillet and fold it into the meat grinder, add chopped onions to it, mix. Form the minced meat in the meatballs. After that, take the saucepan with the chicken broth, and set it on fire, like a boil. The broth boils, toss the chicken meatballs in boiling water, as well as add the green beans and chopped chillies. Salt the broth a little, add the herbs and cook until tender.
Egg Noodle Soup
For the soup, you will need the following products:
- 3 eggs;
- 1 liter broth (chicken);
- Greens of your choice;
- Chili mixture.
Beat 3 eggs with a mixer and cook a thin omelette of them in a pan, fry it on both sides as a pancake. Take a saucepan, put the broth in it on the fire to boil. While the broth is boiling, add oneTake the omelette and cut it into thin noodles. Then add the noodles, chopped herbs, salt, pepper mixture to the boiling broth and boil for two minutes, after which the soup is ready.
Second course recipe
Many mistakenly think that when following a diet, you only need to create a menu for the day from protein products, but there is the misconception that you can make dishes with the addition of vegetables. For example, Tomatoes contain lycopene, which enhances the effects of a protein diet. Nutritionists recommend creating a menu for the day where the recipe includes tomatoes. For example, an omelette with tomatoes is perfect for breakfast. You can choose any of the protein dishes below to diversify your menu.
Omelette with tomatoes and herbs
material:
- 2 medium sized tomatoes;
- 5 eggs;
- Salt;
- Black Pepper and Herbs.
Take 2 ripe, medium-sized tomatoes, cut them into thin wedges and place them in a hot non-stick pan. Boil them for two minutes, while taking eggs and separate the whites from the yolks. Then add the tomatoes with protein, salt. Pour and sprinkle with chopped herbs over the omelette. Cover the skillet with a lid and cook the omelette for 7 minutes. You can make a delicious omelette for breakfast every day without much effort.
Fish Meatballs with Sauce
Ingredients required for fish balls:
- 1 head of onion;
- 400 grams of fish fillet;
- 2 eggs;
- 180 grams of low-fat yogurt;
- Greens: parsley, dill, basil;
- Salt;
- Chilli.
The fish fillet should be minced, mixed with eggs, salt, pepper, chopped onion. With these ingredients, it is necessary to knead the minced meat and make small balls out of it, which is then made of olives. Should be fried in a hot pan with oil. After frying, put the meatballs in the saucepan and boil for 5 minutes, add a little water. While the meatballs are stewing, take a cup, grind all the greens in it, yogurt, Add black pepper and beat with a blender until a homogeneous mass is formed. The prepared meatball curd should be served with yogurt sauce.
Omelette with squid
Ingredients required for cooking:
- 200 gram squid;
- 3 eggs;
- Greens;
- Salt;
- capsicum.
Dip the squid in boiling water for two minutes, so that it can easily peel off the film. Cut the squid in half rings and place them in a hot pan, after adding a little olive oil there. Add chopped black pepper over the squid. , And put pre-beaten eggs in the next layer. Salt the whole omelette, sprinkle with herbs, then cover and fry for 7 minutes. You can also make an omelette with other seafood such as shrimp or mussels. , Can create their own recipes for new dishes.
Protein Blast Salad
For salads, you will need the following products:
- 2 eggs;
- 100 grams of chicken fillet;
- 100 gram squid;
- low fat yogurt.
Boil hard-boiled eggs, peel them, cut them into squares. Boil the chicken fillet until tender and then chop it. Boil the squid in boiling water until tender, then drain and cool, cut into half rings. Low-fatCombine all the ingredients in a cup with yogurt. Alternatively, you can add a variety of chopped greens to the salad.