A protein diet means weight loss due to a large intake of protein foods and minimal intake of carbohydrates. There is a misconception that if you skip carbs completely and eat only protein foods, weight loss will happen faster and more effectively, but this is a misconception. Complete exclusion of carbohydrates from the menu is dangerous to health.
The protein diet is especially popular these days and many have been inspired by the example of movie stars and politicians who have lost extra pounds thanks to this diet. Therefore, most are interested and looking for new recipes for protein dishes that can diversify the protein diet menu. So your diet should not consist of one omelet egg, you can prepare the following recipes for first and second courses, as well as various salads and desserts.
The essence of the diet
It is necessary to get more protein in the diet, but it is not recommended to completely exclude carbohydrates, as this can harm the whole body or aggravate any chronic disease. During a protein diet it is necessary to calculate the number of calories, you should not eat more than you spend. Calorie consumption can be increased due to physical activity, while calorie consumption can be reduced by replacing high-calorie foods with low-calorie foods, i. e. by reducing the energy value of the food. If you monitor your calorie intake and follow the principles of dietary nutrition, your weight loss will become unusually fast and effective.
Principles of diet
- You should eat six times a day. Try to eat the main carbohydrates in the morning, leave for a low-calorie dinner, and the last meal should be at least three hours before bedtime.
- Try to create a daily menu so that slow carbohydrates are consumed only for breakfast, and in the afternoon choose a huge number of dishes that contain more protein foods.
- When preparing, try to choose low-fat recipes and use salad dressing vegetable oil, forget about mayonnaise.
- When cooking, try to choose recipes that use steam or grill - avoid fried foods.
- Refrain from using sugary drinks, they harm the figure - remember this!
The most protein foods
When following a protein diet you need to know which foods are rich 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 different dishes from it. For example, you will get a very tasty dessert from it - a pot. You can eat no more than 250 grams a day.
- Grated milk - it is very healthy, in addition, it contains a large amount of protein. It is allowed to drink a maximum of a glass a day.
- Egg whites, you can make an omelet from them during the day or they can become an additional ingredient for preparing a dish. In one day, you can eat no more than 6 of them.
- Various seafood, they contain a huge mass of proteins and contain virtually no fat, you can eat them no more than 300 grams per day.
- By following a protein diet, the main product on the menu should be lean meats, these are: chicken fillets, lean beef.
- Low-fat varieties of fish are allowed to eat no more than 200 grams per day. It is recommended to use boiled or fried.
- Nuts, like peanuts or almonds, are a storehouse of protein, but you can eat no more than 100 grams a day.
First year recipes
Many people think that following a protein diet should exclude soups from their menu because most soups contain large amounts of vegetables, but this is not the case. You can diversify your menu, prepare soup from protein base (meat broth from poultry or fish), dressing up carbohydrates. A protein diet does not mean that you only need to eat an omelet from eggs every day, liquid food is also necessary, it helps to lose weight. You can use the following recipes to prepare the soup.
Spinach soup - puree
You will need the following products for the soup:
- 200 grams of turkey fillet;
- Spinach packaging;
- A few cloves of garlic;
- A choice of any greens;
- A third of a cup of milk (non-fat);
- Salt;
- Pepper mixture.
Take a pot, pour water and boil the turkey fillet, you will get a rich broth. Remove the fillets from the broth, cool and then press. Then add chopped spinach to the broth and cook for 5 minutes, then add the chopped fillet to the broth and cook for another 5 minutes. You should have a bushy mass that needs to be mashed with a blender, gradually add the milk. At the end of cooking, add salt, pepper and add chopped herbs. It is recommended to eat the soup immediately after cooking, as it can change its consistency when heated. You can, at your discretion, change the recipe, replace the milk with low-fat cream or turkey 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 (non-fat);
- Various herbs;
- Salt;
- pepper.
Drain the tomatoes in boiling water, then remove the skin, pressing finely. Peel an onion and finely chop. Also, peel the carrots and grate them. Then take a non-stick pan and fry onions and carrots in it without adding oil, then add chopped tomatoes to the vegetables. Then take the pot, transfer the contents of the pan into it and fill it with water, boil for 5 minutes and then add the chopped salmon fillet. After 2 minutes add milk and boil for another 5 minutes, finally add salt, pepper, chopped herbs. Turn off the heat and let the soup steep for another 20 minutes. The recipe can be changed by replacing salmon with other types of fish.
Chicken meat soup
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 rotate it in the meat grinder, add the chopped onion, stir. Fold in the minced meat. Then take the pot with the chicken broth and put it on the fire, boil it. As soon as the broth boils, toss the chicken with boiling water, green beans and chopped bell peppers. Slightly add the broth, add the herbs and cook until tender.
Egg almond soup
You will need the following products for the soup:
- 3 eggs;
- 1 liter of broth (chicken);
- The variety of herbs you want;
- Pepper mixture.
Beat 3 eggs with a mixer and cook a thin omelet in a pan, fry in the form of a pancake on both sides. Take a pot, put the broth on the fire to boil. Before the broth boils, take the omelette and press it into thin slices. 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 year recipes
Many mistakenly think that when it comes to dieting you need to make up your daily menu only from protein products, but it is a misconception that you can prepare dishes with the addition of vegetables. For example, tomatoes contain lycopene, which enhances the effect of a protein diet. Nutritionists recommend creating a daily menu where the recipe includes tomatoes. For example, an omelet with tomatoes is perfect for breakfast. You can also choose any protein recipe below to diversify your menu.
Omelette with tomatoes and herbs
Composition:
- 2 medium-sized tomatoes;
- 5 eggs;
- Salt;
- Pepper and herbs.
Take 2 ripe, medium-sized tomatoes, press into thin slices and place in a hot non-stick pan. Cook them for two minutes, during which time take the eggs and separate the proteins from the hearts. Then pour the proteins, salt and pressed chopped herbs over the omelette. Cover the pan with a lid and cook the omelette for 7 minutes. For breakfast you can prepare a delicious omelet every day without much effort.
Fish with fish sauce
Ingredients needed 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.
Fish fillets should be grated, mixed with eggs, salt, pepper, chopped onion. From these ingredients you need to mash the minced meat and form small balls from it, which should then be fried in a hot pan with the addition of olive oil. After frying, put the onion in a saucepan and simmer for 5 minutes, add a little water. Before the onion boils, take a cup, grind all the herbs, add the yogurt, pepper and mix in a blender until a homogeneous mass is formed. Ready-made onions should be served with yogurt sauce.
Omelet with squid
Ingredients needed for cooking:
- 200 grams of squid;
- 3 eggs;
- Greens;
- Salt;
- pepper.
Soak the squid in boiling water for two minutes to then easily peel off the film. Press the squid into half rings and place in a hot pan, adding a little olive oil there. Place the chopped bell peppers on top of the squid and then pour the pre-beaten eggs into the layer. Fold in the whole omelette, add the herbs, then cover and sauté for 7 minutes. You can also make an omelet with other seafood, such as shrimp or mussels, to create your own recipes for new dishes.
Protein Explosive 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 a boiled egg, peel it, press into squares. Boil the chicken fillets until soft and then press. Boil the squid in boiling water until soft, then remove and cool, pressing into half rings. Mix all ingredients in a glass of low-fat yogurt. Optionally, you can add a variety of chopped herbs to the salad.