A protein diet means weight loss due to high protein intake and minimal carbohydrate intake. There is a misconception that if you give up carbohydrates completely and eat only protein foods, weight loss will happen faster and more effectively, but this is a misconception. The complete exclusion of carbohydrates from the menu is dangerous for health.
These days, the protein diet is particularly popular and many have been inspired by the example of movie stars and politicians who shed extra pounds through this diet. Therefore, most people are interested in and are looking for new recipes for protein dishes that can diversify the menu of the protein diet. So that your diet does not consist of an egg omelet, you can prepare the following recipes for the first and second courses, as well as a variety of salads and desserts.
The essence of the diet
During the diet, it is necessary to eat more protein foods, but it is not recommended to completely exclude carbohydrates, it can harm the whole body or worsen chronic diseases. During the protein diet, it is necessary to calculate the number of calories, you should not eat more than what you spend. Calorie consumption can be increased due to physical activity, and calorie consumption can be reduced by replacing high calorie foods with low calorie foods, that is, by reducing the energy value offood. If you keep track of your calorie intake and adhere to basic dietary principles, your weight loss will become exceptionally fast and efficient.
Diet principles
- You need to eat six times a day every day. Try to eat the main carbohydrates in the morning, leave the low calorie carbohydrates for dinner, and the last meal should be at least three hours before bed.
- Try to create a menu for the day so that slow carbohydrates are eaten only for breakfast, and in the afternoon choose from a large number of dishes those that contain more protein foods.
- When cooking, try to choose low-fat recipes and use vegetable oil for dressing, forget about mayonnaise.
- When cooking, try to choose recipes that use steaming or grilling - avoid fried foods.
- Refuse to use sugary drinks, they are harmful to the figure - remember this!
Best protein foods
While adhering to 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 wide variety of dishes from these products.
- Low-fat cottage cheese - you can eat it for breakfast or prepare various dishes from it. From there, for example, you get a very tasty dessert - a casserole. 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. It is allowed to drink a maximum of one glass per 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 a day, you cannot eat more than 6.
- Various seafood, they contain a huge mass of protein and practically no fat, you can eat them during the day no more than 300 grams.
- Adhering to a protein diet, the main product of the menu should be lean meat, this is taken into account: chicken fillet, lean beef.
- Fish of low-fat varieties, it is allowed to eat per day no more than 200 grams. It is recommended to use it boiled or grilled.
- Nuts such as peanuts or almonds are a storehouse of protein, but you cannot eat more than 100 grams per day.
Recipes for the first course
Many people think that sticking to a protein diet should exclude soups from their menu, as most soups contain a large amount of vegetables, but this is not the case. You can diversify your menu, prepare a protein-based soup (broth from poultry or fish meat), with carbohydrate dressing. A protein diet does not mean that it is enough to eat an egg omelet every day, liquid food is also necessary, it contributes to weight loss. You can use the recipes below to prepare the soup.
Spinach soup - mash
For the soup you will need the following products:
- 200 grams of turkey fillet;
- packaging of spinach;
- a few cloves of garlic;
- the greens of your choice;
- a 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, let cool and chop it. Then add the chopped spinach to the broth and boil it for 5 minutes, then add the chopped fillet to the broth and boil for another 5 minutes. You should have a pasty mass, which should be mashed using a blender, while gradually adding milk. At the end of cooking, season with salt and pepper and add the chopped herbs. It is recommended that the soup be served immediately after cooking, as it may change consistency when reheated. You can, at your discretion, modify the recipe by replacing the milk with skimmed cream or a turkey fillet for the chicken.
Fish soup "salmon in milk"
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, 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 pan and fry the onions and carrots in it without adding any oil, then add the chopped tomatoes to the vegetables. After that, take a pan, put the contents of the pan in 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, then add salt, pepper and chopped herbs. Turn off the heat and let the soup steep for another 20 minutes. The recipe can be changed by replacing the salmon with another type of fish.
Chicken Meat Soup
You will need:
- 1 liter of chicken broth;
- 400 grams of chicken fillet
- onion head,
- salt,
- pepper,
- green vegetables,
- pepper;
- 200 grams of green beans.
Take the chicken fillet and twist it in a meat grinder, add chopped onion to it, mix. Shape the minced meat into meatballs. After that, take a saucepan with chicken broth and put on fire, bring to a boil. As soon as the broth boils, throw the chicken balls into the boiling water, along with the green beans and chopped 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 of broth (chicken);
- a variety of greens of your choice;
- a mixture of peppers.
Beat 3 eggs with a mixer and cook a thin omelet in a pan in it, fry on both sides in the form of a pancake. Take a saucepan, put the broth in it on the fire to a boil. While 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.
Recipes for the second course
Many people mistakenly think that when you are on a diet you have to make a daily menu from just protein products, but it is a misconception that you can cook dishes by adding 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 includes tomatoes. For example, a tomato omelet is perfect for breakfast. You can also choose one 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 medium-sized ripe tomatoes, cut them into thin slices and place them in a hot non-stick pan. Simmer them for two minutes, during which time take the eggs and separate the whites from the yolks. Then pour over the tomatoes with the protein, salt and sprinkle chopped herbs on the omelet. Cover the pan with a lid and cook the omelet for 7 minutes. You can make a delicious omelet for breakfast every day without much effort.
Fish balls 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;
- pepper.
Fish fillet should be chopped, mixed with eggs, salt, pepper, chopped onion should be added. From these ingredients it is necessary to knead the minced meat and form small balls from it, which then need to 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 simmering, take a cup, grind all the greens in it, add yogurt, pepper and beat with a mixer until a homogeneous mass is formed. Ready-made meatballs should be served with yogurt sauce.
Squid omelet
Ingredients required for cooking:
- 200 grams of squid;
- 3 eggs;
- Green vegetables;
- salt;
- pepper.
Immerse the squids in boiling water for two minutes to easily peel them from the film. Cut the squid into half rings and place them in a hot pan, after adding a little olive oil. Put chopped pepper on 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 also make an omelet with other seafood like shrimp or mussels, creating your own recipes for new dishes.
Protein Blast 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, cut them into squares. Boil the chicken fillet until tender, then chop it. Boil the squid in boiling water until tender, then remove and leave to cool, cut into half rings. Combine all the ingredients in a cup with low fat yogurt. Optionally, you can add a variety of chopped greens to the salad.