Protein diet means weight loss due to high intake of protein foods and minimal intake of carbohydrates. There is a misconception that if you completely abandon carbohydrates and eat only protein foods, weight loss will happen faster and more efficiently, but this is a misconception. Complete elimination of carbohydrates from the menu is dangerous to health.
These days, the protein diet is especially 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 are looking for new recipes for protein dishes that can diversify the protein diet menu. So that your diet does not consist of an egg omelette, you can prepare the following recipes for first and second course dishes, 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, this can harm the whole body or worsen 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 ones, i. e. reducing the energy value of food. If you keep track of your calorie intake and adhere to the basic principles of dieting, your weight loss will become extremely fast and effective.
Principles of diet
- You should eat six times a day every day. Try to eat the main carbohydrates in the morning, leave them low-calorie 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 slow carbohydrates are consumed 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 salad dressing, forget about mayonnaise.
- When cooking, try to choose recipes that use steam or frying - avoid fried foods.
- Refuse to use sugary drinks, they are harmful to the figure - remember this!
Main protein foods
As you adhere 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 large variety of dishes from these products.
- Low-fat cottage cheese - you can eat it for breakfast or prepare different dishes from it. From it, for example, you get a very tasty dessert - a casserole. You can eat no more than 250 grams a day.
- Skim milk - is very healthy, in addition, it contains a large amount of protein. It is allowed to drink a maximum of one glass a day.
- Egg whites, during the day you can cook omelet from them 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.
- Different seafood, they contain a large amount of protein and virtually fat-free, 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 of low-fat varieties, allowed to eat it per day no more than 200 grams. Its use boiled or grilled is recommended.
- Walnuts such as peanuts or almonds are a storehouse of protein, but you can eat no more than 100 grams per day.
First course recipes
Many people think that adhering 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 soup from a protein base (meat soup from poultry or fish), with a carbohydrate sauce. A protein diet does not mean that you should eat only one 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 soup, you will need the following products:
- 200 grams of turkey fillet;
- spinach packaging;
- a couple of cloves of garlic;
- any greens of your choice;
- one-third of a glass of milk (skimmed);
- salt;
- a mixture of peppers.
Take a pot, pour water into it and boil the turkey fillet, you will get a rich soup. Remove the fillet from the liquid, cool, and then cut. Then add the chopped spinach to the soup and boil it for 5 minutes, and then add the chopped fillets to the soup and boil for another 5 minutes. You should have a smooth 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 skim cream or turkey fillet for chicken.
Fish soup "Salmon 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 a squash, grate it and squeeze the juice. Peel a squash, grate it and chop finely. Peel an onion and grate it finely. Also, peel the carrots and grate them. Then take a non-stick pan and fry the onions and carrots on it without adding oil, then add the chopped tomatoes to the vegetables. After that, take a pot, 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 boil for another 5 minutes, and finally add salt, pepper, chopped herbs. Turn off the heat and leave the soup steep for another 20 minutes. The recipe can be modified by replacing the 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,
- vegetables,
- pepper zile;
- 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 pot of chicken broth and put it on the fire, let it simmer. Once the juice has boiled, toss the chicken meatballs in the boiling water, along with the green beans and chopped peppers. Salt the broth a little, add the herbs and cook until softened.
Egg noodle soup
For soup, you will need the following products:
- 3 eggs;
- 1 liter of soup (chicken);
- a variety of vegetables 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 shape of a pancake. Take a pot, put the liquid in it on the fire to boil. While the soup is boiling, take an omelette and cut it into thin noodles. Then add the noodles, chopped herbs, salt, pepper mixture to the boiling liquid 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 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 protein diet. Nutritionists recommend making a menu for the day, where the recipe includes tomatoes. For example, a tomato omelette is perfect for breakfast. You can also choose any of the protein recipes below to diversify your menu.
Omelet with tomatoes and herbs
Ingredients:
- 2 medium tomatoes;
- 5 eggs;
- salt;
- pepper and herb.
Take 2 ripe, medium-sized tomatoes, cut them into thin wedges and place in a hot non-stick pan. Boil for two minutes, during which time take the eggs and separate the whites from the yolks. Then pour the tomatoes with protein, salt and sprinkle with chopped herbs in the omelet. 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.
Be it fish with sauce
Ingredients required for fish balls:
- 1 onion;
- 400 grams of fish fillets;
- 2 eggs;
- 180 grams of low-fat yogurt;
- greens: parsley, dill, basil;
- salt;
- pepper
Fish fillet should be minced, mixed with eggs, salt, pepper, chopped onion should be added. From these ingredients, it is necessary to cook the minced meat and form small balls, which should then be fried in a hot pan with the addition of olive oil. After frying, place the meatballs in a saucepan and simmer for 5 minutes, adding a little water. While the meatballs are boiling, take a cup, grind all the greens, add yogurt, pepper and beat with a blender until a homogeneous mass is formed. Ready-made meatballs should be served with yogurt sauce.
Squid omelette
Ingredients required for cooking:
- 200 grams of squid;
- 3 eggs;
- Greens;
- salt;
- pepper zile
Soak the squid in boiling water for two minutes, then peel them lightly from the film. Cut the squid into half rings and place in a hot pan after you have added a little olive oil there. Place the chopped bell pepper on top of the squid and pour the pre-beaten eggs into the next layer. Salt the whole omelette, sprinkle with herbs, then cover and fry for 7 minutes. You can also make an omelette 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 softened and then chop it. Boil the squid in boiling water until softened, 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.