Protein diet recipes

A protein diet refers to weight loss due to a large intake of protein foods and a minimum intake of carbohydrates. There is a misunderstanding that if you give up carbohydrates altogether and eat only protein foods, weight loss will happen faster and more effectively, but this is a misunderstanding. Excluding carbohydrates from the menu is bad for health.

Nowadays, protein diets are particularly popular, and many people are inspired by movie stars and politicians, and they get rid of excess weight due to this diet. Therefore, most people are interested and are looking for new recipes of protein dishes that can diversify the protein diet menu. In order to make your diet not include an egg omelette, you can prepare the following recipes for the first and second dishes, as well as various salads and desserts.

Protein diet food

The essence of diet

During the diet, it is necessary to eat more protein foods, but it is not recommended to completely exclude carbohydrates, which will damage the whole body or aggravate any chronic diseases. In the process of protein diet, it is necessary to calculate the number of calories, you should not eat more. Physical exercise can increase calorie consumption, and can reduce calorie consumption by substituting low-calorie foods for high-calorie foods, that is, reducing the energy value of food. If you track calorie intake and follow basic dietary principles, weight loss will become extremely fast and effective.

Dietary principles

  • You need to eat six times a day. Try to eat the main carbohydrates in the morning, save low-calorie carbohydrates for dinner, and the last meal should be at least three hours before going to bed.
  • Try to create a menu for the day so that slow carbohydrates are only consumed at breakfast, and in the afternoon, choose from a large number of dishes that contain more protein foods.
  • When cooking, try to choose low-fat recipes and use vegetable oil for salad dressing instead of mayonnaise.
  • When cooking, try to choose a recipe that uses steaming or grilling-avoid fried foods.
  • Refuse to use sugary drinks, they are harmful to your body-remember this!

Top protein food

While adhering to a protein diet, you should know which foods are high in protein. Using this list, you can easily create a menu of the day and prepare a variety of dishes with these products.

  • Low-fat cheese-you can eat it for breakfast or prepare various dishes. For example, a very delicious dessert-casserole can be obtained from it. You can eat no more than 250 grams a day.
  • Skim milk-very healthy, in addition, it also contains a lot of protein. You can drink at most one cup a day.
  • Egg whites, you can use them to cook omelets during the day, and you can also use them as other ingredients in preparing dishes. You can only eat up to 6 in a day.
  • All kinds of seafood, they all contain a lot of protein, almost no fat, you can eat up to 300 grams during the day.
  • Stick to a protein diet, the main product on the menu should be lean meat, which is considered: chicken fillet, lean beef.
  • Low-fat fish can eat no more than 200 grams per day. It is recommended to use it for boiling or roasting.
  • Nuts such as peanuts or almonds are a storehouse of protein, but you can only eat up to 100 grams a day.
Protein foods in the diet

Recipe for the first dish

Many people believe that sticking to a protein diet should exclude soup from the menu because most soups contain a lot of vegetables, but this is not the case. You can diversify the menu, prepare soup from a protein base (poultry or fish broth) and add carbohydrate seasoning. A protein diet does not mean that you only need to eat an omelet from eggs every day, but also liquid food, it helps to lose weight. You can use the following recipe to make soup.

Spinach Soup-Puree

For soup, you will need the following products:

  • 200g turkey fillet;
  • Spinach packaging;
  • A few cloves of garlic;
  • Any green you choose;
  • 1/3 of a glass of milk (skim);
  • salt;
  • A mixture of peppers.

Take a saucepan, pour water, and cook the turkey tenderloin in it, you will get a thick soup. Remove the fish fillets from the broth, cool, and chop. Then add the chopped spinach to the broth and cook for 5 minutes, then add the chopped tenderloin to the broth and cook for another 5 minutes. You should have a mushy mass, which must be pureed with a blender while gradually adding milk. At the end of cooking, season with salt, pepper, and chopped herbs. It is recommended to consume the soup immediately after cooking, as it will change its consistency when reheated. You can modify the formula according to your own judgment by substituting buttermilk or chicken fillet for milk.

Fish soup "milk salmon"

You will need:

  • 1 liter of water;
  • 400 g salmon fillet;
  • 4 medium-sized tomatoes;
  • 1 medium-sized onion;
  • 500ml milk (skim);
  • Various greens;
  • salt;
  • pepper.

Pour boiling water on the tomatoes, then peel and chop them. Peel and chop the onion. In addition, peel and chop the carrots. Then take a nonstick pan, fry the onions and carrots without adding oil, and then add the chopped tomatoes to the vegetables. After that, take a pot, move the contents of the pot into the pot, add water, cook for 5 minutes, and then add the chopped salmon fillet. After 2 minutes, add milk and boil for 5 minutes, and finally add salt, pepper and chopped herbs. Turn off the heat and let the soup soak for another 20 minutes. The recipe can be modified by substituting another fish for salmon.

Chicken Meatball Soup

You will need:

  • 1 liter of chicken broth;
  • 400g chicken fillet
  • onion
  • salt,
  • pepper,
  • vegetables,
  • Bell Pepper;
  • 200 grams of green beans.

Take the chicken fillet, grind it in a meat grinder, add the chopped onion, and mix. Cut the minced meat into meatballs. After that, take a pot of chicken broth and bring it to a boil. After the broth is boiled, pour the chicken balls, green beans and chopped green peppers into the boiling water. Add some salt to the broth, add herbs and cook until tender.

Chicken meatball soup for protein diet

Egg noodle soup

For soup, you will need the following products:

  • 3 eggs;
  • 1 liter of broth (chicken);
  • Various greens of your choice;
  • A mixture of peppers.

Use a blender to break up 3 eggs, then cook a thin omelet in a pan, and then fry it on both sides in the form of pancakes. Take a pot and bring the broth to a boil on the fire. When the broth is boiling, take an omelet and slice it into thin noodles. Then pour the noodles, chopped herbs, salt and pepper mixture into the boiling soup, simmer for two minutes, and then prepare the soup.

Recipe for the second course

Many people mistakenly believe that when dieting, you only need to make a day's menu with protein products, but this is a misunderstanding that you can cook dishes with vegetables. For example, tomatoes contain lycopene, which can enhance the effect of a protein diet. The nutritionist recommends that you make a menu that day, including tomatoes in the recipe. For example, omelet with tomato is perfect for breakfast. You can also choose any of the following protein recipes to diversify the menu.

Omelet with tomatoes and herbs

raw material:

  • 2 medium tomatoes;
  • 5 eggs;
  • salt;
  • Pepper and herbs.

Take 2 ripe medium tomatoes, cut into small wedges, and heat them in a non-stick pan. Boil them for two minutes. During this time, take the eggs and separate the egg whites from the yolks. Then pour protein, salt on the tomatoes, and sprinkle chopped herbs on the omelet. Cover the pot and cook the omelet for 7 minutes. You can make a delicious omelette breakfast every day without any effort.

Fish ball sauce

Essential ingredients of fish balls:

  • 1 onion;
  • 400 grams of fish fillets;
  • 2 eggs;
  • 180 grams of low-fat yogurt;
  • Vegetables: coriander, dill, basil;
  • salt;
  • pepper.

The fish fillets must be chopped, mixed with eggs, salt, pepper, and chopped onions must be added. From these ingredients, it is necessary to knead the minced meat into small balls, and then add olive oil in a hot pan to fry it. After frying, place the meatballs in a pan, cook on low heat for 5 minutes, and add a little water. When stewing meatballs, pick up a cup, grind all the vegetables, add yogurt, pepper, and then use a blender to stir until a uniform mass is formed. Ready-made meatballs should be eaten with yogurt sauce.

Squid omelet

Required cooking ingredients:

  • 200 grams of squid;
  • 3 eggs;
  • vegetables;
  • salt;
  • Bell Pepper.

Soak the squid in boiling water for two minutes, then easily peel them off the film. Cut the squid into half rings, add a little olive oil to it, and put it in a hot pot. Place the chopped bell peppers on the squid, and then 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 omelette with other seafood (such as shrimp or mussels) to create your own new recipes.

Omelet with squid as a protein diet

Protein explosion salad

For salads, you will need the following products:

  • 2 eggs;
  • 100 grams of chicken fillet;
  • 100 grams of squid;
  • Low-fat yogurt.

Boiled eggs, peeled and cut into squares. Boil the chicken fillet until tender, then chop. Boil the squid in boiling water until tender, then take it out to cool and cut into half circles. Put all the ingredients in a cup with low-fat yogurt. You can also choose to add various chopped vegetables to the salad.