Protein diet means weight loss due to high protein food and minimal carbohydrate intake. There is a misconception that weight loss will be faster and more efficient if you completely cut off carbohydrates and only eat protein foods, but this is a misconception. Removing carbohydrates completely from the menu is dangerous to health.
These days, the protein diet is particularly popular, and many have been inspired by the example of movie stars and politicians who lost extra pounds thanks to this diet. Therefore, most people are looking and searching for new recipes for protein meals that can diversify their protein diet menu. In order for your diet not to consist of an omelette egg, you can prepare the following recipes for the first and second courses, as well as various salads and desserts.
The essence of the diet
It is necessary to eat more protein foods during the diet, but it is not recommended to completely exclude carbohydrates, this can harm the whole body or aggravate any chronic disease. During the course of the 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, and calorie consumption can be reduced by replacing high-calorie foods with low-calorie foods, that is, by lowering the energy value of the food. If you keep track of your calorie intake and stick to basic nutritional principles, your weight loss will become unusually fast and effective.
Dietary principles
- You have to eat six times a 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.
- For the day, try to create a menu where slow carbohydrates are only consumed at breakfast, and choose from more protein-rich foods in the afternoon.
- 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 steaming or grilling - avoid fried foods.
- Refuse to use sugary drinks, it is harmful to the shape - remember this!
The best protein foods
By 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 by preparing a wide variety of dishes from these products.
- Low-fat cottage cheese - you can eat it for breakfast or prepare a variety of dishes from it. For example, you get a very tasty dessert from it - a casserole. You can eat no more than 250 grams a day.
- Skim milk - it's very healthy, plus it contains a lot of proteinIt is allowed to drink a maximum of one glass per day.
- Egg whites can cook omelettes from them during the day or serve as an additional ingredient in the preparation of the dish. You cannot eat more than 6 in a day.
- A variety of seafood contains a large amount of protein and almost no fat, you can eat no more than 300 grams during the day.
- Adhering to a protein diet, the main item on the menu should be lean meat, this is taken into account: chicken fillet, lean beef.
- Fish of low-fat varieties are allowed to eat no more than 200 grams per day. It is recommended to be used as boiled or grilled.
- Nuts like peanuts or almonds are a protein storehouse, but you cannot eat more than 100 grams a day.
The first recipes
Most people think that sticking to a protein diet should remove soups from their menus because most soups contain plenty of vegetables, but that is not the case. You can diversify your menu, prepare a protein-based soup (poultry or fish broth) with a carbohydrate sauce. The protein diet does not mean that you should only eat an omelet from eggs every day, liquid food is also necessary, 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 greens you choose;
- a third of a glass of milk (skimmed);
- salt;
- pepper mix.
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 chop. Then add the chopped spinach to the broth and boil for 5 minutes, and then add the chopped fillet to the broth and boil for another 5 minutes. You should have a soft mass that needs to be mashed using a blender while slowly adding milk. At the end of cooking add 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 change the recipe, depending on your wish, by replacing the milk with skim cream or turkey fillet for chicken.
Fish soup "Salmon with milk"
You will need:
- 1 liter of water;
- 400 grams of salmon fillet;
- 4 medium tomatoes;
- 1 medium onion;
- 500 milliliters of milk (skimmed);
- various greens;
- salt;
- pepper.
Pour boiling water over the tomatoes and peel them, then remove the skin and chop finely. Peel the onion and chop finely. Also peel and grate the carrots. Then take the non-stick pan and roast the onion and carrots without adding oil, then add the chopped tomatoes to the vegetables. Then take a saucepan, take the contents of the pan and fill it with water, cook for 5 minutes and then add the chopped salmon fillet. After 2 minutes, add milk and boil for another 5 minutes, and finally add salt, pepper, chopped herbs. Turn off the fire and let the soup steep for another 20 minutes. The recipe can be replaced by replacing salmon with another type of fish.
Chicken Meatball Soup
You will need:
- 1 liter of chicken broth;
- 400 grams of chicken fillet
- onion head
- salt,
- pepper,
- greens,
- green pepper;
- 200 grams of green beans.
Take the chicken fillet and turn it in a meat grinder, add the chopped onion, mix. Turn the minced meat into meatballs. After that, take a saucepan with chicken broth and put on fire, bring to a boil. Add boiling broth, chicken meatballs, green beans and chopped bell pepper to boiling water. Salt the broth a little, add the herbs and cook until soft.
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;
- pepper mix.
Beat 3 eggs with a mixer and cook a thin omelet from them in a pan, frying on both sides in the form of pancakes. Take a saucepan, put it on the fire to boil the water. 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 cook for two minutes, then the soup is ready.
Second recipes
Many people mistakenly think that when following a diet you should only make a daily menu of protein products, but this is the misconception that you can cook with the addition of vegetables. For example, tomatoes contain lycopene, which enhances the effects of a protein diet. Nutritionists recommend making a menu for the day the recipe contains tomatoes. For example, tomato omelet is perfect for breakfast. You can also choose any of the following protein recipes to diversify your menu.
Tomato and herb omelet
Materials:
- 2 medium tomatoes;
- 5 eggs;
- salt;
- peppers and herbs.
Take 2 medium ripe tomatoes, cut them into thin slices and place in a hot non-stick pan. Cook for two minutes, while taking the eggs and separating the whites from the yolks. Then pour protein, salt over the tomatoes and sprinkle chopped herbs on the omelet. Cover the pan with a lid and cook the omelet for 7 minutes. You can effortlessly make a delicious omelet for breakfast every day.
Fish meatballs with sauce
Necessary materials 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 fillet should be minced, mixed with egg, salt, black pepper, chopped onion should be added. It is necessary to knead the minced meat from these ingredients and form small balls from it, then fry in a hot pan with the addition of olive oil. After frying, put the meatballs in a pan and add a little water and cook for 5 minutes. While the meatballs are sauteed, take a glass, grind all the greens into it, add yogurt, black pepper and whisk with a blender until a homogeneous mass is formed. Ready meatballs should be served with yoghurt sauce.
Squid omelette
Necessary ingredients for cooking:
- 200 grams of squid;
- 3 eggs;
- Greens;
- salt;
- green pepper.
Dip the squid in boiling water for two minutes, then peel it off easily from the film. Cut the squid into half rings and add a little olive oil and then put it in a hot pan. Put the chopped bell pepper over the squid and pour the pre-beaten eggs on the next layer. Salt the whole omelet, sprinkle with herbs, then cover and fry for 7 minutes. You can also make omelets with other seafood such as shrimp or mussels, and create your own recipes for new dishes.
Protein Blast Salad
You will need the following products for the salad:
- 2 eggs;
- 100 grams of chicken fillet;
- 100 grams of squid;
- low-fat yogurt.
Boil the boiled eggs, peel, cut into squares. Boil the chicken fillet until soft and then chop. Boil the squid in boiling water until soft, then remove and cool, cut into half rings. Combine all ingredients with low-fat yogurt in a bowl. Optionally, you can add a variety of chopped greens to the salad.