Protein diet means weight loss due to large intake of protein foods and minimal intake of carbohydrates. There is a misconception that if you abandon carbohydrates completely and eat only protein foods, faster and more effective weight loss will occur, but this is a misconception. Total exclusion of carbohydrates from the menu is dangerous to health.
These days, the protein diet is very popular and many of them were inspired by the example of movie stars and politicians who got rid of extra pounds thanks to this diet. Therefore, most people are interested and looking for new recipes for protein dishes that can diversify the protein diet menu. So that your diet does not include one egg omelet, you can prepare the following recipes for the first and second courses, as well as various salads and desserts.
It is the heart of the diet
During the diet, it is necessary to eat more protein foods, but it is not recommended to completely exclude carbohydrates, this may harm the whole body or exacerbate any chronic diseases. During the protein diet, it is necessary to calculate the number of calories, you should not eat more than you consume. Calorie consumption can be increased due to physical activity, and calorie consumption can be reduced by substituting high-calorie foods for high-calorie foods, that is, reducing the energy value of food. If you keep track of your calorie intake and adhere to the basic principles of diet, your weight loss will be unusually fast and effective.
Principles of diet
- You have to eat six times a day every day. Try to eat the main carbohydrates in the morning, leave the 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 so that slow carbohydrates are consumed for breakfast only, and in the afternoon choose from a large number of dishes those with more protein food.
- When cooking, try to choose low-fat recipes and use vegetable oil for salad dressing, forget about mayonnaise.
- When cooking, try to choose recipes that use steam or grilling - avoid fried foods.
- Refuse to use sugary drinks, they are harmful to the figure - remember this!
Top protein foods
When adhering to 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 huge variety of dishes from these products.
- Low fat cottage cheese - you can eat it for breakfast or prepare various dishes from it. From, for example, you get a very tasty dessert - casserole. You can not eat it per day not more than 250 grams.
- Skim milk - it is very healthy, in addition, it contains a lot of protein. He is allowed to drink a maximum of a glass a day.
- Egg whites, during the day you can cook an omelet from them or they can serve as an additional ingredient in the preparation of the dish. In one day, you cannot eat more than 6 of them.
- Diverse seafood, they have a huge mass of protein and low in fat, you can not eat them during the day more than 300 grams.
- Adhering to a protein diet, lean meat should be the main product on the menu, this is considered: chicken fillet, lean beef.
- Fish of low-fat varieties, it is not allowed to eat more than 200 grams per day. It is recommended to use boiled or ground.
- Nuts like peanuts or almonds are a storehouse of protein, but you can’t eat more than 100 grams a day.
First course recipes
Many people think that they should stick to a soup diet from their menu, since most soups contain a lot of vegetables, but this is not the case. You can diversify your menu, prepare a protein-based soup (meat broth from poultry or fish), with a carbohydrate dressing. A protein diet does not only mean that you need to eat an omelet from eggs every day, liquid food is also essential, it contributes to weight loss. You can use the recipes below to make the soup.
Spinach soup - puree
For the soup, you will need the following products:
- 200 grams of turkey fillet;
- spinach packaging;
- a few cloves of garlic;
- any lawn of your choice;
- one-third of a glass of milk (shaved);
- salt;
- a mixture of peppers.
Take a saucepan, pour water into it and boil the turkey fillet in it, you get a rich broth. Remove the fillet from the broth, cool it, and then chop it. Then add chopped spinach to the broth and boil for 5 minutes, then add the chopped fillet to the broth and boil for another 5 minutes. You should have a mushy mass, which needs to be turned into a puree using a blender, gradually adding milk. At the end of cooking, season with salt, pepper and add chopped herbs. It is recommended to serve the soup immediately after cooking, as it can change its consistency when heated again. You can, at your discretion, modify the recipe by substituting skim cream or turkey fillet for the milk.
"Salmon Salmon" fish soup
You will need:
- 1 liter of water;
- 400 grams of salmon fillet;
- 4 medium sized tomatoes;
- 1 medium onion;
- 500 milliliters of milk (skimmed);
- various greens;
- salt;
- pepper.
Peel the tomatoes by pouring boiling water over them, then remove the skin, chop finely. Peel the onion and chop finely. Also, peel the carrots and grate them. Then take a non-stick frying pan and fry the onions and carrots on it without adding oil, then add chopped tomatoes to the vegetables. After that, take a saucepan, move the contents of the pan into it and fill it with water, cook for 5 minutes, then add the chopped salmon fillet. After 2 minutes, add milk and boil for another 5 minutes, and at the end add salt, pepper, chopped herbs. Turn off the heat and let the soup steep for another 20 minutes. The recipe can be modified by substituting another type of fish for the salmon.
Chicken Meat Soup
You will need:
- 1 liter of chicken broth;
- 400 grams of chicken fillet
- onion head,
- salt,
- pepper,
- greens,
- bell pepper;
- 200 grams of green beans.
Take the chicken fillet and dip it in a meat grinder, add the chopped onion, mix. Form the minced meat into meatballs. After that, take a saucepan with chicken broth, and set it on fire, bring to a boil. Once the broth boils, toss the chicken meatballs into the boiling water, along with the chopped green beans and bell peppers. 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);
- different lawn of your choice;
- a mixture of peppers.
Beat 3 eggs with a mixer and cook a thin omelet from them in a pan, fry it on both sides in the form of a pancake. Take a saucepan, put the broth on the fire to boil. When the broth is boiling, take an omelet and cut it into thin noodles. Then add the noodles, chopped herbs, salt, pepper mixture to the boiling broth and simmer for two minutes, after which the soup is ready.
Second course recipes
Many people mistakenly think that when you follow a diet, you have to make a menu for the day from protein products only, but this is a misconception that you can cook dishes with added vegetables. For example, tomatoes contain lycopene, which enhances the effects of a protein diet. Nutritionists recommend making a menu for the day, where the recipe contains tomatoes. For example, an omelet with tomatoes is perfect for breakfast. You can choose any of the protein recipes below to diversify your menu.
Omelet with tomatoes and herbs
Ingredients:
- 2 medium sized tomatoes;
- 5 eggs;
- salt;
- pepper and herbs.
Take 2 ripe, medium-sized tomatoes, cut them into thin wedges and place in a hot non-stick skillet. Simmer for two minutes, then take the eggs and separate the yolks from the yolks. Then pour the tomatoes with proteins, salt and sprinkle with chopped herbs on the omelet. Cover the skillet with a lid and cook the omelet for 7 minutes. You can make a tasty omelette for breakfast every day without much effort.
Fish meatballs with sauce
Essential ingredients for fish balls:
- 1 head onion;
- 400 grams of fish fillet;
- 2 eggs;
- 180 grams of low-fat yogurt;
- greens: parsley, dill, basil;
- salt;
- pepper.
The fish fillet must be finely chopped, mixed with eggs, salt, pepper, chopped onion. From these ingredients, it is necessary to knead the minced meat and form small balls from it, which must then be fried in a hot pan and add olive oil. After frying, place the meat balls in a saucepan and simmer for 5 minutes, adding a little water. When the meat balls are stewing, take a cup, grind all the greens in it, add yogurt, pepper and beat with a blender until a homogeneous mass is formed. Yogurt sauce should be served on pre-made meatballs.
Omelet and squid
Essential ingredients for cooking:
- 200 grams of squid;
- 3 eggs;
- Greens;
- salt;
- bell pepper.
Immerse the squid in boiling water for two minutes, so that they are easily peeled off the film. Cut the squid into half rings and place in a hot skillet, after adding a little olive oil. Place chopped bell pepper on top of the squid, and pour the pre-beaten eggs into the next layer. Salt the whole omelet, sprinkle with herbs, then cover and fry for 7 minutes. You can make an omelet with other seafood like shrimp or mussels, creating your own recipes for new dishes.
Protein Explosion Salad
For the salad, you will need the following products:
- 2 eggs;
- 100 grams of chicken fillet;
- 100 grams of squid;
- low fat yogurt.
Boil hard-boiled eggs, peel them, chop them into squares. Boil the chicken fillet until tender and then chop. Boil the squid in boiling water until tender, then remove and cool, cut into half rings. Combine all ingredients in a cup with low-fat yogurt. Alternatively, you can add a variety of chopped sprouts to the salad.