A protein diet means weight loss due to high protein food intake and low carbohydrate intake. There is a misconception that if you completely give up carbs and eat only protein foods, weight loss will happen faster and more efficiently, but this is a misconception. Completely excluding carbohydrates from the menu is dangerous to health.
These days, the protein diet is very popular and many 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. In order for your diet not to consist of an egg omelette, you can prepare the following recipes for the first and second course, as well as a variety of salads and desserts.
The essence of nutrition
During the diet, it is necessary to eat more protein foods, but it is not recommended to completely exclude carbohydrates, as this can harm the whole body or worsen any chronic diseases. During the protein diet, it is necessary to calculate the number of calories, you should not eat more than you spend. Calorie intake can be increased due to exercise and calorie intake can be reduced by replacing high calorie foods with low calorie ones, ie reducing the energy value of the food. If you monitor your calorie intake and adhere to basic nutritional principles, your weight loss will become unusually fast and effective.
Principles of nutrition
- You should eat six times a day every day. Try to eat the main carbohydrates in the morning, leave them low in calories 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 the slow carbohydrates are consumed only for breakfast and in the afternoon you can choose from a huge number of dishes of those that contain more protein.
- 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 grilled - avoid fried foods.
- Refuse to use sugary drinks, it is harmful to the figure - remember this!
Top proteins
While following a protein diet, you need to 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 this, for example, you get a very tasty dessert - a pot. You can eat it in a day no more than 250 grams.
- Skimmed milk - it is very healthy, in addition, it contains a large amount of protein. He is allowed to drink a maximum of one glass a day.
- Egg whites, during the day you can cook from them omelette or they can serve as an additional ingredient in the preparation of the dish. In one day, you can eat no more than 6 of them.
- Various seafood, contain a huge mass of protein and almost no fat, you can eat them during the day no more than 300 grams.
- Adhering to a protein diet, the main product on the menu should be lean meat, this is considered: chicken fillet, lean beef.
- Fish with low fat varieties, it is allowed to eat it no more than 200 grams per day. It is recommended to use it boiled or grilled.
- Nuts such as peanuts or almonds are a storehouse of protein, but you can not eat more than 100 grams per day.
First lesson recipes
Many people think that following a protein diet should exclude soups from their menu, as most soups contain a lot of vegetables, but this is not the case. You can diversify your menu, prepare a soup from a protein base (poultry or fish broth), with a carbohydrate coating. A protein diet does not mean that you only need to eat an omelet from eggs every day, liquid food is also necessary, it contributes to weight loss. You can use the following recipes to make the soup.
Spinach soup - puree
For the soup, you will need the following products:
- 200 grams of turkey fillet.
- spinach packaging
- two cloves of garlic;
- any greens of your choice;
- one third of a glass of milk (skimmed);
- salt;
- a mixture of peppers.
Take a saucepan, pour water into it and boil the turkey fillet in it, you will get a rich broth. Remove the fillet from the broth, cool and then cut it. Then add chopped spinach to the broth and cook for 5 minutes and then add the chopped fillet to the broth and cook for another 5 minutes. You should have a soft mass, which should be mashed using a blender, while 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 may change its consistency when reheated. You can, at your discretion, modify the recipe by replacing the milk with whipped cream or chicken fillet for chicken.
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 of milk (skimmed)
- various greens;
- salt;
- pepper.
Peel a squash, grate it and squeeze the juice. Peel a squash, grate it and squeeze the juice. Peel an onion and chop it finely. Also, peel the carrots and grate them. Then take a non-stick pan and fry the onions and carrots in it without adding oil and 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 and then add the chopped salmon fillet. After 2 minutes, add milk and cook for another 5 minutes, and at the end add salt, pepper, chopped herbs. Turn off the heat and let the soup boil for another 20 minutes. The recipe can be modified by replacing the salmon with another type of fish.
Soup with chicken meatballs
You will need:
- 1 liter of chicken broth.
- 400 grams of chicken fillet
- onion head,
- salt,
- pepper,
- greens,
- pepper?
- 200 grams of green beans.
Take the chicken fillet and turn it in a meat grinder, add the chopped onion to it, mix. Shape the minced meat into meatballs. After that, take a pot of chicken broth and put on fire, bring to a boil. Once the broth has boiled, add the chicken meatballs to the boiling water, along with the green beans and chopped peppers. Add a little salt to the broth, add the herbs and cook until soft.
Soup with egg noodles
For the soup, you will need the following products:
- 3 eggs
- 1 liter of broth (chicken)
- a variety of greens of your choice.
- a mixture of peppers.
Beat 3 eggs with a mixer and cook a thin omelette of them in a pan, fry on both sides in the form of a pancake. Take a saucepan, put the broth on the fire to boil. While the broth is boiling, take an omelette and cut it into thin pasta. Then add the pasta, chopped herbs, salt, pepper to the boiling broth and simmer for two minutes, after which the soup is ready.
Second lesson recipes
Many people mistakenly believe that when you follow a diet, you should make a menu for the day only from protein products, but this is a misconception that you can cook dishes with the addition of vegetables. For example, tomatoes contain lycopene, which enhances the effects of a dietary protein. Nutritionists recommend making a menu for the day, where the recipe includes tomatoes. For example, an omelette with tomatoes is ideal for breakfast. You can also choose any of the protein recipes below to diversify your menu.
Omelette with tomato and herbs
Components:
- 2 medium-sized tomatoes
- 5 eggs
- salt;
- pepper and herbs.
Take 2 medium-sized ripe tomatoes, cut them into thin wedges and place in a hot non-stick pan. Simmer for two minutes, during which time take the eggs and separate the whites from the yolks. Then add the tomatoes with protein, salt and sprinkle with chopped herbs in the omelette. Cover the pan 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
Required ingredients for fish balls:
- 1 onion head.
- 400 grams of fish fillet.
- 2 eggs;
- 180 grams of low fat yogurt.
- greens: parsley, dill, basil;
- salt;
- pepper.
The fish fillet must be ground, 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 with the addition of olive oil. After frying, put the meatballs in a saucepan and simmer for 5 minutes, adding a little water. While the meatballs are cooking, take a cup, grind all the greens in it, add yogurt, pepper and beat with a blender until a homogeneous mass is formed. Ready-made meatballs should be served with yogurt sauce.
Omelet with squid
Ingredients required for cooking:
- 200 grams of squid
- 3 eggs
- Greens;
- salt;
- pepper.
Soak the squid in boiling water for two minutes, to peel them easily from the film. Cut the squid into half rings and place them in a hot pan, after adding a little olive oil there. Put chopped pepper on top of the squid and toss the pre-beaten eggs in the next layer. Salt the whole omelette, sprinkle with herbs and then cover and fry for 7 minutes. You can also make an omelette with other seafood, such as shrimp or mussels, creating your own recipes for new dishes.
Protein Burst 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 the boiled eggs, peel them, finely chop them into squares. Boil the chicken fillet until soft and then chop it. Boil the squid in boiling water until soft, then remove and cool, cut into half rings. Combine all ingredients in a cup of low-fat yogurt. Optionally, you can add a variety of chopped greens to the salad.