Protein diet means weight loss due to high protein intake and low carbohydrate intake. It is a misconception that if you leave carbohydrates completely and eat only protein foods, then weight loss will occur faster and more efficiently, but this is a misconception. A complete exclusion 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 lost extra pounds thanks to this diet. Therefore, most people are interested in and are looking for new recipes for protein dishes that can diversify the protein diet menu. So that your diet does not consist of one 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 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 chronic diseases. While the protein diet is, it is necessary to calculate the number of calories, you should not eat more than you spend. Calorie consumption due to physical activity can be increased and calorie consumption reduced by replacing high-calorie foods with lower-calorie ones, that is, reducing the energy value of food. If you follow your calorie intake and follow the principles of your diet, your weight loss will be unusually fast and effective.
Principles of diet
- You need to eat six meals a day every day. Try to eat the main carbohydrates in the morning, leave the calorie color for dinner and the last meal should be at least three hours before bedtime.
- Try to make a menu for the day in such a way that you can only eat carbohydrates for breakfast, and in the afternoon, choose from a huge number of dishes 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 grill - avoid fried foods.
- Refuse to use sugary drinks, they are harmful to the image - remember this!
Top protein foods
While following a protein diet, you should know which foods are high in protein. Using this list, you can easily create a menu for the day and prepare a wide variety of dishes from these products.
- Low-fat cottage cheese - you can eat it for breakfast or prepare various dishes from it. For example, you get a very tasty dessert - a pot dish. You can eat it in one 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 a day.
- Egg whites, during the day you can cook them omelettes or they can serve as additional ingredients in the preparation of the dish. You can eat no more than 6 of them in one day.
- Various seafood, they contain an enormous amount of protein and almost no fat, you can eat them no more than 300 grams a day.
- To follow a protein diet, the main product on the menu should be lean meat, this is considered: chicken fillets, lean beef.
- Fish of low-fat varieties, it is allowed to eat it per day no more than 200 grams. It is recommended to use it boiled or grilled.
- Nuts like nuts or almonds are a storehouse of protein, but you can eat no more than 100 grams a day.
Previous correct recipes
Many people believe that sticking to a protein diet should exclude soups from the menu, as most soups contain large amounts of vegetables, but this is not the case. You can diversify your menu, make a soup from a protein base (meat broth from poultry or fish) with a carbohydrate sauce. Protein diet does not mean that you only need to eat omelet from eggs every day, liquid food is also essential, it promotes weight loss. You can use the recipes below to make the soup.
Spinach soup - puree
For the soup you need the following products:
- 200 grams of turkey fillets;
- spinach packaging;
- pair of garlic cloves;
- whatever vegetables you choose;
- one third of a glass of milk (skimmed milk);
- salt;
- a mixture of peppers.
Take a pot, pour water into it and boil the turkey fillet in it, you get a rich broth. Remove the fillet from the broth, cool and chop it. 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, which must be converted into a puree with a blender, but gradually add to the 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 can change its consistency when reheated. You can, in your opinion, change the recipe by replacing the milk with skim milk or turkey fillet for chicken.
Fish soup "Dairy salmon"
You will need:
- 1 liter of water;
- 400 grams of salmon fillets;
- 4 medium-sized tomatoes;
- 1 medium onion;
- 500 milliliters of milk (skimmed milk);
- various vegetables;
- salt;
- pepper.
Peel the tomatoes, pour boiling water over them and then remove the skin, finely chop. Peel an onion and finely chop it. You also peel the carrots and grate them. Then take a fireproof pan and fry the onion and carrots on it without adding oil, then add the chopped tomatoes to the vegetables. After that, take a pot, transfer the contents of the pan to 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 let the soup steep for another 20 minutes. The recipe can be changed by replacing the salmon with another type of fish.
Chicken soup
You will need:
- 1 liter of chicken broth;
- 400 grams of chicken fillet
- laukhaus,
- salt,
- pepper,
- vegetables,
- paprika;
- 200 grams of green beans.
Take the chicken fillet and turn it into a meat grinder, add the chopped onion to it, mix together. Shape the mince into meatballs. After that, take a pot of chicken broth and set on fire, bring to a boil. As soon as it boils, toss the chicken balls in the boiling water, along with the green beans and chopped peppers. Add a little salt, add the herbs and cook until tender.
Egg noodle soup
For the soup you need the following products:
- 3 eggs;
- 1 liter of broth (chicken);
- a variety of vegetables of your choice;
- a mixture of peppers.
Beat 3 eggs with a mixer and cook a thin omelette from them in a pan, fry it on both sides in the form of a pancake. Take a pot, put the broth in it on the fire to boil. While the boil 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.
Second correct recipes
Many people mistakenly think that when you follow a diet, you need to make a menu for the day exclusively from protein products, but this is a misconception that you can cook dishes with added vegetables. For example, tomatoes contain lycopene, which increases the effect of a protein diet. Nutritionists recommend making a menu for the day, as the recipe includes tomatoes. For example, an omelet with tomatoes is perfect for breakfast. You can also choose any of the protein recipes below to diversify your menu.
Omelette with tomatoes and herbs
Ingredients:
- 2 medium-sized tomatoes;
- 5 eggs;
- salt;
- peppers and herbs.
Take 2 ripe, medium-sized tomatoes, cut them into thin wedges and place in a hot fireproof mold. Let them simmer for two minutes, during which time take the eggs and separate the whites from the egg yolks. Then pour the tomatoes over with the protein, salt and sprinkle with chopped herbs on 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
Necessary material for fish balls:
- 1 laukhaus;
- 400 grams of fish fillets;
- 2 eggs;
- 180 grams of low-fat yogurt;
- vegetables: parsley, dill, basil;
- salt;
- pepper.
The fish fillet must be chopped, mixed with eggs, salt, pepper, chopped onion must be added. From these materials it is necessary to knead the mince and form small balls out of 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 sewing, take a cup, grind all the vegetables in, add yoghurt, pepper and beat with a blender until a homogeneous mass is formed. Ready-made meatballs should be served with yoghurt sauce.
Omelette with squid
Essential ingredients for cooking:
- 200 grams of squid;
- 3 eggs;
- Greens;
- salt;
- paprika.
Immerse the squid in boiling water for two minutes, to easily peel them off the film. Cut the squid in half circles and place it in a hot pan, after adding a little olive oil there. Put chopped peppers on top of the squid and pour the 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 and make your own recipes for new dishes.
Protein explosion salad
For the salad you 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 it is tender and then chop it. Boil the squid in boiling water until soft, then remove and cool, cut into half circles. Combine all ingredients in a cup with low-fat yogurt. It is possible to add various chopped vegetables to the salad.