Recipes with protein products. Protein salad with cheese

It is the protein diet that helps to perfectly combat such a difficult area for women. A protein diet works because the proportion of carbohydrates in it is reduced, it almost completely eliminates them. This technique is currently in great demand, and accordingly, a lot of questions arise about protein recipes. The thing is that in fact there is very little protein food, mainly legumes, meat group, dairy products and eggs. In other groups, the content of such an important element for weight loss is very small. According to the rules of such a diet, the content of plant foods in the diet can be from thirty to forty percent.

So it turns out that in the end, when a woman goes on this type of diet, every day she racks her brains about what to cook for her today. To somehow alleviate your plight and solve the problem, you can use recipes for protein dishes. These are the ones you can safely use and be guided by in the future with such a diet. It is best to use these types of dishes for dinner, because they are very light, but quite filling.

It is the protein diet and recipes that will not allow you to get the hated folds in such a difficult area as the waist.

Product selection

Before talking about all the recipes, it’s worth talking about how you can diversify such dishes and what types of products are preferable to cook from.

Because the recipes that will be described below are not the entire list of dishes that you can use for yourself in the future.

At the heart of such a diet, the first place is, of course, lean meat - this is either veal or beef. The best poultry is turkey or chicken; you can use fish, preferably non-fatty varieties. You can safely resort to using eggs, cheese, and all kinds of dairy products. If you look at vegetables, the best ones are: lentils, beans, beans. Feel free to include asparagus, tomatoes, cabbage, cucumbers, onions, but, for example, fruits are not allowed.

You should completely avoid sweets, baked goods and cereals. Do not take any spicy, fried, smoked or salty foods. Everything listed above is a complete list of foods that should be consumed.

Recipes for one day

One day on a protein diet looks something like this:

Firstly, a cup of strong tea without any sweeteners, you can add milk, you can eat about seventy grams of cheese and some lettuce.

Secondly, cook steamed fish and stew zucchini with it. Use salad made from white cabbage. Thirdly, a glass of kefir, just a little cottage cheese.

You should take into account and know that such a diet does not offer recipes as such, they all consist of only one or even two products, so many people get tired of such monotony after a few days. To prevent you from having a breakdown, you should somehow diversify the menu and prepare more interesting dishes.

For example, you can prepare cream soup - this is the best choice during such a diet.

Let's look at the recipe: cook spinach in chicken broth for about seven minutes, then add the meat that you removed from the broth,
and put the greens there. Then you should remove it from the heat and wait until the soup cools down and reaches room temperature, then just mix with a blender and pour in the milk and that’s it - the dish is ready.

You can also prepare a hot salad; you just need to boil the chicken fillet and then separate it into fibers. Chop the celery roots and steam. Boil white cabbage, chop cucumbers. Then just mix everything in a salad bowl and only then season with lemon juice.

Protein recipes

Egg white omelet in the microwave in 3 minutes

Ingredients:

• egg white 2 pcs.
• milk 0.5% fat - 2 tbsp. l.
• salt, pepper to taste

Cooking method:

Separate the whites from the yolks, place the whites in a tall microwave-safe bowl. Pour in the milk and beat with a fork together with the whites. Place the dishes in the microwave for 3 minutes. The omelette is ready! Add herbs, seasonings, vegetables to taste.

Proteins - 8.59 g, fats - 0.15 g, carbohydrates - 1.48 g.

Stuffed cabbage rolls in a steamer

Ingredients:

What will we stuff:

• cabbage (preferably large and thin-leaved)
• or peppers
• or zucchini (scoop out the pulp with a spoon)

What will we stuff with:

• chicken breast
• bulb onions
• carrot
• Champignon
• parsley and green onions
• olive oil
• spices
• garlic

Cooking method:

Separate the leaves from the head of cabbage, cut off the hard parts, and place in a double boiler for 10 minutes.

At this time, prepare the filling. Cut the chicken into pieces about 2x2 cm. Chop the onion and add to the meat. Grate the carrots on a coarse grater. Add 100 g of chopped champignons, herbs, oil, spices. Mix everything with your hands with a little effort, so that the vegetables give more juice.

We take out the leaves, beat them, add the filling, wrap them, and put them in a steamer.

Light protein dinner - chicken fillet with tomatoes and mushrooms with cheese

Ingredients:

• chicken fillet - 400 g
• tomatoes - 150 g
• champignons - 100 g
• Russian cheese (50%) - 60 g

Cooking method:

Divide the chicken fillet into 3-4 parts and beat. Salt, pepper, add spices to taste. Place on a foil-lined baking sheet. Place a layer of champignons on each piece of fillet and a slice of tomato on top. Bake in the oven for 25-30 minutes. Remove, sprinkle with grated cheese, and put back in the oven for 10 minutes. Sprinkle with herbs before serving.

Proteins - 22.67 g, fats - 4.65 g, carbohydrates - 1.86 g.

Curd dessert

Ingredients (for 6 servings of 140 g):

• Cottage cheese 9% fat - 400 g
• Egg white - 2 pcs.
• Sugar - 100 g
• Vanilla sugar - 10 g
• Milk 2.5% - 150 ml
• Water - 50 ml
• Gelatin - 10 g

Cooking method:

Beat the cottage cheese with regular and vanilla sugar. Dissolve gelatin in warm water, heat, stirring, pour into milk. Beat the egg whites with a pinch of salt to soft peaks and add to the cottage cheese. Place in bowls and refrigerate for 2 hours. You can add canned fruits (not fresh ones - the product will begin to ferment), raisins, and cocoa powder.

Proteins - 11.5 g, fats - 6.5 g, carbohydrates - 13.2 g.

Lemonema baked in foil

Ingredients:

• Lemonema - 1 carcass
• Onion - 1 piece
• Carrots - 1 pc.
• Salt, spices, bay leaf
• Ketchup - 50 g
• Vegetable oil

Cooking method:

1. Thaw the fish, clean it, cut off the fins, and remove the entrails. Cut into pieces and wash in cold water. Let the water drain, then coat the fish in the spices and place in a heatproof dish lined with foil.
2. Place a bay leaf on each piece of fish.
3. Peel the onions and carrots, cut into pieces and fry until half cooked. Place them on the fish.
4. Fill each piece with ketchup mixed with water.
5. Cover the pan with foil so that it covers the sides and the sauce does not overflow.
6. Place in an oven preheated to 180 degrees for 30-40 minutes.

A high-protein diet involves losing weight by increasing protein intake, reducing carbohydrate intake, and reducing overall calorie intake. There is an opinion that completely eliminating carbohydrates allows you to lose weight more effectively, but this method is not very safe for health.

Recipes for protein dishes, including soup recipes, are especially popular these days. Inspired by the example of many stars of show business, cinema and politics, who quickly and effectively lose weight on protein diets, people all over the world are interested in what dishes can constitute a daily diet on a protein diet.

During the diet, you need to reduce the consumption of carbohydrates and fats; to ensure that your menu is not boring, we offer several recipes for protein dishes.

Second courses

Chicken fillet in kefir

Cut 100 gr. chicken fillet and mix with salt, pepper, herbs. Mix 50 ml. kefir, 50 ml. water and pour over the fillet. Place in the refrigerator for at least 3 hours. Then place it in a hot frying pan and simmer for 5 minutes on each side.

Drying scrambled eggs

We take a box for heating food in the microwave, break a dozen or two eggs into it (as many as you need XD), stir and microwave for a couple of minutes (depending on the number of eggs. The more, the longer)

It’s cool that it’s smaller in size than boiling 10 eggs. It’s more convenient to eat - you don’t choke). And delicious) Yes, you can add anything you want. Greens, meat, whatever you want...

Fish baked in the oven

Pour any fish of your choice (I take hake, pollock, cod, tilapia, pangasius, trout) with lemon juice, sprinkle with dried herbs, and bake in the oven until cooked.

I put foil on a baking sheet (or in a baking dish) and add a little water - and then I don’t have to wash the baking sheet, and the fish doesn’t stick or burn. Can be done in a baking sleeve.

Chicken fillet in lemon juice

Beat the chicken fillet, pour in lemon juice, sprinkle with natural spices (I use dried herbs), salt (I don’t eat salt, so I don’t add salt). Leave to marinate for a couple of hours. Fry on high speed without oil.

Fish in Polish

Boil the fish (I use pollock/hake/cod for this dish). Take apart the bones into pieces of about 2-3 cm. Place in a saucepan, pour in fish broth (so that it covers the fish), salt (I don’t salt)/pepper, grate 1 whole boiled egg + 2 whites on top. Simmer over low heat, covered, for 5-7 minutes.

Fish cutlets with basil sauce

• Fish fillet (I had pangasius and haddock)
• 1 egg
• quarter of an onion
• a little salt
• for sauce egrut low fat
• a little mustard
• dry basil

For the sauce, mix all the ingredients and set the sauce aside. Grind the fish fillet with onion in a blender or meat grinder, add a little salt and form very small cutlets. Because we fry in a dry frying pan over low heat with a lid on. It's simple.

Roast pork in soy sauce

Ingredients:

• 1 kg pork
• 1 cup soy sauce
• pepper
• bay leaf to taste
• juice of 1/2 lemon

Cooking steps:

Rub a piece of pork with lemon juice, sprinkle with pepper, chopped bay leaf and salt. Place in the oven. Periodically, the meat should be basted with the released juice.

Cut the finished roast into pieces, place on a dish and pour soy sauce over it. Serve separately greens, pickled cucumbers, pickled squash, zucchini, tomatoes, and sauerkraut.

Beef with brown rice

250 grams of meat, cut into equal cubes, need to be fried in olive oil, then pour two glasses of water over them, add salt, add spices to taste, and leave to simmer for half an hour. You will get a broth, to which you need to add half a glass of brown rice and leave everything on the fire until the rice is steamed and the broth has evaporated.

Video recipes for protein dishes

1. Steamed egg white omelette
2. Chicken breast roll
3. Curd rolls
4. Pie with egg and onion
5. Crispy fish fingers

Protein soups

At first glance, it may seem that preparing soups as part of a protein diet is almost impossible. After all, traditionally, soup (except vegetarian) is a combination of a protein base (broth of meat, poultry, fish, seafood, etc.) with a carbohydrate dressing (a variety of vegetables, cereals, pasta or noodles, etc.). Meanwhile, liquid food promotes weight loss, and with any diet, liquid meals are most welcome. How to prepare soup for a protein diet, excluding most of the usual vegetables and cereals? Quite simple actually!

Spinach cream soup

Ingredients: Turkey breast or drumstick without skin, 1 package of spinach (frozen can be used), 2 cloves of garlic, any herbs as desired, a third of a glass of skim milk, salt, pepper.

Preparation: Boil the turkey, remove the meat from the broth and let it cool. Chop the spinach finely and cook in the prepared broth for about 5 minutes. Disassemble the turkey meat, separate it from bones and veins, chop it finely and return it back to the broth. Cook the spinach and turkey together for a couple more minutes. Let the resulting “mush” cool slightly, then use a blender to turn it into a puree, gradually adding milk, spices and finely chopped herbs to the soup. It is better to serve immediately; if you reheat the soup, it may lose its puree-like consistency.

Fish soup “Salmon with milk”

Ingredients: 450 g salmon fillet, 3-4 medium-sized tomatoes, 1 onion, 1 carrot, half a liter of skim milk, any herbs if desired, salt, pepper.

Preparation: Pour boiling water over the tomatoes, peel them and chop them finely. Peel the onion and also finely chop. Grate the carrots. Fry the carrots and onions in a non-stick frying pan and add the tomatoes a little later. Place in a saucepan, add 1 liter of water and bring to a boil. Next, cook the vegetables over low heat for about 6-8 minutes. Cut the salmon into small cubes and add to the broth. After a couple of minutes, add milk. After 5 minutes, add spices and herbs and turn off. Let it brew for 15-20 minutes.

Meatball soup

Prepare broth using a chicken bone, grind the chicken breast meat in a meat grinder, make meatballs from it and add them to the boiling broth. Then add green beans, some bell pepper and herbs to the water.

Snake soup

Salads

Protein salad

Boil soft-boiled eggs, add chicken breast and squid.

Chicken and asparagus salad

Required ingredients:

1. Boiled chicken (preferably breasts) – 300 grams,
2. Fresh cucumber – 2 pieces,
3. Cauliflower - a quarter of a head of cabbage,
4. Celery root – 60 grams,
5. Green peas - 2 large spoons,
6. Boiled asparagus – 100 grams,
7. Vegetable oil - six tablespoons,
8. Apple cider vinegar - four tablespoons,
9. Salt, pepper - one pinch.

Cooking method:

Boil cauliflower florets along with chopped asparagus and chicken. Chop cucumbers and celery into thin strips. Combine all ingredients, add green peas, pepper, salt and put in a salad bowl, after seasoning with vegetable oil and apple cider vinegar.

Whisk the egg whites with milk. I add a little spice. literally a park of Porsky salt crystals. I cut the ham into strips, brown it in a dry frying pan (preferably tefal), then reduce the heat, pour in the egg mixture and simmer under the lid until cooked.

And voila. very tasty.

Different dishes

Cottage cheese casserole

200 grams of cottage cheese, half a spoon of cocoa, cinnamon, vanillin. Place in the oven at 180" and bake for 20 minutes.

Boiled omelette

Ingredients

1 egg, 2 egg whites 30 ml milk/50 ml water salt to taste

Cooking method

Beat the eggs, then add milk/water and beat everything together. Pour the mixture into a jar with a screw-on lid, then into a saucepan with water. From the moment the water boils for 25 minutes. Do not tighten the lid too much.

Quick cheesecakes

Required ingredients:

1. Village cottage cheese – 200 grams,
2. Chicken egg (preferably white only) – 1 piece,
3. Barley oatmeal - 3 dessert spoons.

Cooking method:

All ingredients must be mixed and molded into cheesecakes one centimeter thick. Place the dish in the microwave for five minutes.

Egg white omelette with ham (for breakfast)

• 2 egg whites
• two three rounds of ham diets
• half a glass of skim milk

Omelette with tomatoes

Peel the tomatoes (to do this, you can put them in boiling water), chop them, place them on the bottom of the frying pan and simmer a little. Beat the eggs and pour them over the tomatoes. After 5 - 7 minutes you can remove from the stove.

Curd dessert

Liquid low-fat cottage cheese is mixed with pieces of green apple and orange without adding sugar. If you beat it with a mixer and then freeze it in silicone molds in the freezer, you get homemade ice cream.

Delicate curd ice cream

Thus, using the presented protein diet recipes, you will never feel very hungry. After all, such dishes very saturate the body, but at the same time contribute to weight loss.

Protein diets for quick weight loss- effective and at the same time controversial diets of our time. Their essence is to consume increased amounts of protein and limit foods rich in carbohydrates and fats. A lack of carbohydrates in the body leads to increased breakdown of fat in the body. At the same time, a protein-rich diet helps you feel full and maintain muscle mass. Protein nutrition allows you to lose up to 5 kg of excess weight in a week. At the same time, the result of weight loss lasts for a long time.

Protein diet recipes for quick weight loss products with a high protein content and low fat content are included: beef, chicken, low-fat fish, egg whites, low-fat dairy products (milk, yoghurt, cheese). The menu also includes vegetables, which allows you to saturate the body with fiber, vitamins and minerals.

A protein diet is devoid of the disadvantages inherent in many diets: a debilitating feeling of hunger, loss of muscle mass and the effect of quickly gaining kilograms after finishing the diet. Thanks to this, it has gained wide popularity among those who want to lose extra pounds quickly.

However, such a diet is not without its drawbacks. Excessive amounts of protein in the diet can aggravate certain diseases. To find out if this diet is right for you, read all the indications and contraindications for the protein diet.

You can start following a diet if your excess weight does not exceed 5 kg. If there are large deviations from the norm in weight, it is recommended to consult a doctor for an examination and to eliminate the cause of excess body weight.

The diet is not indicated for older people. For this age category, it is dangerous due to increased blood clotting and thrombosis, and increased blood pressure.

Also, people with diseases of the kidneys, liver, digestive system and joints should abstain from a diet containing mainly proteins.

Pregnant women should completely forget about any weight loss diets and follow the principles of healthy eating recommended by their gynecologist.

Protein diets for quick weight loss are suitable for you if you play sports and not only want to get rid of excess fat, but also increase muscle mass.

Protein-rich foods help achieve this goal. Protein is converted into amino acids, which are important for muscle growth and maintenance of vitality.

The protein is easily tolerated by meat lovers. But fans of sweets will most likely face depression and the return of kilograms after finishing the diet - there will be a desire to compensate for the lost carbohydrates.

Let's weigh the pros and cons

A quick weight loss effect is the main advantage of protein foods. The kilograms quickly melt away and if you don’t indulge in sweets after the diet, the effect of following such a nutritional system lasts a long time.

The diet for a protein diet is varied. This eliminates the constant desire to snack on something. Protein products take about 4 hours to digest, while the diet requires split meals at intervals of 3 hours.

However, the diet contains mainly products of animal origin, and accordingly, the body does not receive many vitamins and microelements contained in carbohydrate plant foods. In addition, excess protein in the diet leads to the removal of calcium from the body. If you do not supplement your diet with multivitamin complexes, then there is a risk of developing a dull complexion, peeling nails and hair loss.

The disadvantages are increased stress on the kidneys and the risk of urolithiasis. To reduce this risk, the diet must be accompanied by aerobic and strength training.

During a diet, fluid is actively removed from the body, which can lead to dehydration with accompanying lethargy and apathy.

Protein diet recipes for quick weight loss

During protein meals, fried foods are excluded from the menu. When preparing dishes, you must use the methods of boiling, baking, stewing, and steaming. The amount of vegetable oil (preferably olive) should be limited to 4 tbsp. spoons per day; Butter is not included in the menu.

Drinking enough water per day is the key to good results. The volume of fluid consumed depends on body weight, lifestyle and temperature climatic conditions.

The most important thing is that all types of confectionery, sugar and products containing it are excluded from the menu. A limited amount of bread, cereals and potatoes is allowed on the menu.

An example of a diet for 7 days.

Breakfast: 100 grams of low-fat cottage cheese, green tea;

Lunch: 150 grams of boiled chicken, sauerkraut with green peas and adding 1 tbsp. spoons of olive oil.

Dinner: 150 grams of lean boiled fish, beet salad with low-fat sour cream, a glass of apple juice.

Breakfast: scrambled eggs with spinach, green tea or coffee;

Lunch: grilled beef, vegetable salad (cabbage, tomatoes, cucumbers, bell peppers);

Dinner: salmon fillet with beans.

Breakfast: Sandwich made with whole grain bread, lean chicken and greens;

Lunch: lentil soup, vegetable salad;

Dinner: mussels in tomato sauce or boiled beef with vegetable salad;

Breakfast: a glass of kefir and 2 diet cookies;

Lunch: stewed beef with carrots, cabbage salad, one piece of black bread;

Dinner: 150 gr. boiled white fish, vinaigrette.

Breakfast: omelet, vegetable salad, 50 grams of low-fat cheese;

Lunch: 150 grams of lean grilled lamb, sauerkraut with peas;

Dinner: salad of 200 gr. tomatoes with onions, 1 tbsp. l. olive oil.

Breakfast: 50 gr. low-fat cheese, green tea, 1 apple;

Lunch: 150 gr. baked chicken breast, vegetable salad;

Dinner: fish soup, vegetable salad.

Breakfast: 150 gr. boiled beef, beet salad with olive oil, green tea;

Lunch: 100 boiled beans, carrot salad;

Dinner: 100 grams of lean fish, boiled egg, glass of apple juice.

There should be 6 meals a day with an interval of 3 hours. Break the proposed breakfast, lunch and dinner into 6 meals.

Try to eat at the same time every day. The last meal should be no later than 3 hours before bedtime. These tips are general principles of healthy eating, but following them is especially important if you want to lose weight.

Don't forget to drink. The amount of liquid you drink is at least 1.5 liters per day, but this indicator is strictly individual for everyone. Remember that a diet with a high protein content threatens dehydration, and, consequently, a deterioration in well-being and overall health.

A protein diet involves physical activity. The gym will enhance the effect and reduce the risk of side effects.

It is difficult to fit six meals a day in combination with physical activity into the modern rhythm of life with a full-time working day. Therefore, the best time for a diet is vacation or long holidays.

Recipes for protein diet for weight loss

There are many options for protein diets. You can choose your favorite dishes from a variety of dishes and use them in your diet. The main thing is to adhere to the basic rules, excluding foods high in carbohydrates and fat. Below we present several recipes for dishes that meet the requirements of the protein nutrition system.

Salmon soup with milk

Ingredients: 500 gr. salmon, 4 tomatoes, onions (1 piece), 1 carrot, 500 ml low-fat milk, herbs, salt, pepper.

Finely chop the onion, grate the carrots on a fine grater, peel the tomatoes and chop finely. Fry onions and carrots, then tomatoes. Place the fried vegetables in a saucepan and add one liter of water. Cook vegetables for 6-8 minutes over low heat. Next, add salmon cut into medium pieces and milk, cook for 2 minutes, then add herbs and spices and turn off the heat.

Cutlets with cheese

Ingredients: minced chicken and beef (1:1), egg, hard low-fat cheese.

Mix the minced meat with the egg, form cutlets, put a cube of cheese inside, wrap in foil and bake in the oven for 40 minutes at 200 degrees.

Julienne with chicken and mushrooms

Ingredients: chicken fillet 500 gr., champignons 200 gr., 50 ml kefir, 1 onion 200 gr. low-fat cottage cheese.

Fry the champignons with onions, add finely chopped chicken fillet and simmer for 5 minutes. Place the chicken with mushrooms in baking dishes, add kefir diluted with 2 tbsp. spoons of water, sprinkle cottage cheese on top. Bake in the oven for 10 minutes.

Ingredients: 2 eggs, 100 gr. cottage cheese, salt, spices.

Mix cottage cheese with egg whites, add salt and spices to taste, place the resulting mass in a mold and bake in the oven for 10 minutes.

Ingredients: chicken fillet, tomatoes, onions, white cabbage, bell pepper, green beans in any proportion to taste.

Fry finely chopped onion with chicken fillet, after 5 minutes add chopped cabbage. After 10 minutes, add chopped tomatoes without skins, bell peppers and beans. Simmer over low heat for half an hour.

Ingredients: 2 squid carcasses, champignons, onions, 2 eggs, low-fat cheese, herbs to taste.

Boil the squid for a minute, fry finely chopped onions with champignons and add soy sauce and chopped herbs to the frying. Place the filling inside the squid carcasses and fry them on both sides for 2 minutes.

Weekly menu and recipes for preparing protein dishes.

To choose a protein diet for yourself, you first need to know what foods you can eat during the diet.

List of foods that contain more than 15 grams of protein per hundred grams of weight:

Skim cheese;

Seafood;

Poultry meat;

Beef;

Lower protein content in the following foods:

• Chicken eggs;

  Durum pasta;

  Buckwheat, oatmeal, semolina, millet.

Common foods, such as potatoes, fruits, vegetables, cereals, and berries, contain a minimal amount of protein compounds, but some of them are necessary to consume due to the content of beneficial vitamins and elements. If you do not want to disrupt the process of losing weight, you can get minerals and trace elements by drinking a vitamin complex.

Monday

Breakfast: chicken fillet, with cereal bread, tea or coffee without sugar.

Lunch time: steamed beef, light vegetable salad.

Snack: orange or other citrus fruit.

Dinner: medium-sized tomato, hard cheese.

Tuesday

Breakfast: low-fat cottage cheese with honey, tea without sugar.

Lunch time: boiled beef, vegetables.

Snack: one large kiwi.

Dinner: seafood with vegetables.

Midweek

Breakfast: boiled poultry, medium-sized citrus fruit.

Lunch time: stewed legumes with vegetables.

Snack: low-fat kefir with blueberries.

Dinner: stewed cabbage with red meat.

Thursday

Breakfast: low-fat kefir 250 ml, cookies with complex carbohydrates 2-3 pieces.

Lunch time: boiled turkey, medium apple.

Snack: 100 g low-calorie yogurt, one citrus fruit.

Dinner: seafood with vegetables.

Friday

Breakfast: boiled red meat, medium apple.

Lunch time: seafood.

Snack: low-fat kefir with berries.

Dinner: seafood, vegetable salad.

Saturday

Breakfast: low-fat cottage cheese, tea or coffee without sugar.

Lunch time: legumes, fresh vegetables.

Snack: citrus, apple.

Dinner: seafood, vegetable salad.

Sunday

Breakfast: skim milk 250 ml, a slice of toast bread.

Lunch time: vegetable soup, boiled meat.

Snack: low-calorie cottage cheese with honey.

Dinner: citrus, apple.

The convenience of this method of eating is that you can eat almost any type of food high in protein. The main thing is that the protein breakfast does not exceed 150-200 grams, lunch - 200-250 grams, and dinner - 300.

Remember that one portion of your food does not exceed the size of one palm, and protein dinner for weight loss should take place no later than two hours before bedtime. Food that is not digested by the stomach will cause discomfort, which will interfere with normal healthy rest.

It is worth noting that everyone creates a menu for weight loss based on their preferences, the main thing is that the following products are present in the daily diet:

Poultry fillet;

Red meat;

• Egg white;

Eating a protein diet leads to rapid weight loss, but the effect manifests itself differently depending on the amount of excess body weight. For example, a person weighing 65 kilograms can lose about 7-10 kilograms in two weeks of a strict diet and constant physical activity.

Don't limit yourself to boiled and stewed foods. Today, the Internet can provide thousands of delicious and healthy recipes for protein breakfasts, lunches and dinners for weight loss.

Poultry fillet in kefir marinade. To prepare this dietary dish you will need very little time. 100 gr. The poultry fillet is cut into small cubes, which are mixed with fresh herbs and spices. Next, the entire mixture is poured with 1/3 cup of low-fat kefir and placed in the refrigerator for three hours. After the time has elapsed, the fillet is fried in olive oil on both sides.

Baked fish. Depending on personal taste preferences, fish is selected; hake, pangasius, pollock, cod and others are suitable for this dish. The carcass is poured with lemon juice and rubbed with spices. Place foil on a baking sheet and pour half a glass of water onto it. The liquid will not allow the fish to burn or dry out.

Each person can choose their favorite recipes based on their tastes in food and personal tolerance to certain foods. A protein diet allows you to experiment and not eat monotonously.

Protein shake for weight loss

In developed menus for weight loss you can often see the phrase protein shake. Such drinks are low-calorie and also help to have a tasty diet.

To get the effect of using protein shakes in your diet, you must follow these rules:

Drinking must be accompanied by physical activity. Exercise does not have to be intensified during the diet, it just needs to be regular and active.

Do not replace regular food with protein drinks! Nutrition should always be varied and balanced. Cocktails are used instead of snacks, and are also an excellent substitute for breakfasts and dinners.

You need to consume drinks, gradually introducing them into your diet. In order for the body to respond normally to a new diet, it is best to start drinking one cocktail a day.

Do not drink protein mixtures immediately after training! You can consume the cocktail 30-60 minutes after finishing physical activity, since protein provokes muscle growth, and not everyone needs large muscle mass.

Making a protein shake for yourself is very simple: you need to take a low-fat milk or kefir drink. Add fruits or berries to it to taste and mix everything with a blender.

For example, you can imagine two popular protein shake recipes:

The drink called “Assorted” contains: one glass of milk, fruit, 150-200 g of low-fat cottage cheese, two tablespoons of oatmeal, cinnamon.

“Raspberry cocktail” contains the following ingredients: skim milk - 1 glass, kefir with 1.5% fat content - 1 glass, raspberries.

Based on these recipes, you can understand that you can create a protein drink from anything that is in your refrigerator, the main thing is that the ingredients contain a sufficient amount of protein and a minimum amount of fat.

A variety of protein salads will also help diversify your diet. The basic principle of preparing such dishes is the use of food products high in protein.

There are two types of salads:

Heavy: such dishes replace breakfast or dinner;

Light: These include regular vegetable and fruit blends that add freshness and variety to main dishes.

Recipes for simple “impact” and light salads for every day:

Chicken with champignons. It will require approximately 200 g of chicken fillet, which must be boiled immediately and allowed to cool completely. The meat is chopped and lightly fried in a frying pan using olive oil. When frying, two cloves of garlic, cut into slices, and 200 g of champignons are added to the fillet. The pan is removed from the heat after a golden crust appears on the meat, and the contents are transferred to a separate bowl. Next, pour two beaten egg whites and one yolk into a hot frying pan. The finished omelette is cut into cubes, mixed with fillet and sprinkled with herbs. The salad is dressed with chilled yoghurt in the amount of 100 g.

Stuffed tomatoes. A light salad that is perfect for quick snacks is made using a whole chicken breast. The fillet is boiled and ground to a pulp. 50-70 grams of brown rice are cooked in the broth. At the same time, 50 g of onions, two finely chopped cloves of garlic, and grated carrots are fried in a frying pan. When all the preparations are prepared, they are mixed and allowed to cool completely. To complete cooking, 4-5 large tomatoes are cleaned of their entrails and filled with meat. To enhance the taste, season the dish with lemon juice and sprinkle with herbs.

Interesting dishes can make your diet tasty. The main thing is not to forget that the composition should contain as many protein products as possible.

There is one product in dietary nutrition that every girl who has been interested in weight loss methods at least once in her life knows about - celery. This wonderful vegetable contains more than 7 useful microelements, has a beneficial effect on the functioning of the digestive tract and strengthens the immune system.

As a product for weight loss, a stalk of celery cannot go unnoticed, since the vegetable contains only 32 calories per 100 grams of the product. The low calorie content allows you to consume the plant with virtually no restrictions, so nutritionists have long advised adding celery to all salads and protein shakes.

Light and nutritious salads will be an excellent addition to your weight loss menu.:

"Apples with celery." To prepare you will need: three medium-sized apples, a stalk of celery, one glass of low-calorie yogurt, 2 large sweet peppers, greens.

Apples and bell peppers are cut into strips and mixed with finely chopped celery. The mixture is seasoned with yogurt and decorated with herbs on top.

"Carrot salad". Nutritionists consider this salad the best for overweight people. Ingredients: turnips, celery stalks, carrots. Vegetables are peeled and washed under warm water. All ingredients are rubbed on a coarse grater and placed in a deep bowl. The salad should give juice, so you need to eat it after it has settled.

Salad "Lunch". It will require two boiled eggs, boiled carrots, fresh cucumber, 100 gr. low-fat yogurt. All ingredients are finely chopped and mixed.

This salad is considered the most high-calorie, so you can only eat it at lunchtime.

Many people have heard about the beneficial properties of mistletoe. This plant is often used in classical medicine; mistletoe allows you to quickly restore blood loss, and is also an excellent antispasmodic.

Recently, mistletoe has gained popularity in nutrition. A decoction of this plant allows you to lose up to 5 kilograms in a week. However, you should not run to buy mistletoe at the nearest pharmacy; first you need to find out the details of using this remedy for weight loss.

The effect of mistletoe has not been scientifically proven, but a large number of reviews from people losing weight indicate that a decoction of the plant works.

The decoction for weight loss is used according to the following schedule:

First day: 10 gr. linden blossom is poured with one liter of boiling water and infused for two hours.

Second day: 10 gr. mistletoe is poured with hot water and infused, just like linden.

Third day: 10 gr. herbs in a 50/50 ratio are brewed in a liter of water.

Fourth day: the program of the third day is repeated, only the juice of one lemon is added to the decoction.

The prepared herbal drink should be drunk instead of regular water. You can’t drink it right away; it’s best to use the decoction throughout the day.

It is also good to combine the use of the decoction with protein diets. To do this, add 2 teaspoons of mistletoe to 200 ml of water. The decoction is drunk before breakfast.

It is important to know that you cannot change the dosage of mistletoe! The decoction is prohibited for use by pregnant and lactating women, as well as people with heart disease.

The protein diet offers recipes for a wide variety of dishes. She didn't miss out on snacks either. A complete protein diet cannot do without salads and cold dishes intended for snacking. A properly formulated protein diet for weight loss allows you to get rid of extra pounds and restore body cells. You can create a protein diet menu yourself, based on the following recipes. All recipes for protein diets are tested and approved by clinical nutritionists. The selected protein diet recipes are easy to implement in a home kitchen and do not require any unusual ingredients.

Dietary protein snacks made from proteins: recipes with photos

Diet snacks are not intended to fill the stomach, but to stimulate appetite, so they are served in small portions. Not every protein dish can be served as a snack. Only protein snacks that are spicy and piquant in taste, with an appetizing appearance and aroma, set the eater up for the main meal. Therefore, most often salted vegetables, sometimes mushrooms, and also fish act as snacks. A protein snack can completely satisfy your hunger between meals. The following are dietary snacks and their recipes with photos, accompanying a detailed description of the preparation method.

Eggplants stewed with tomatoes.

Ingredients:

4 eggplants, 3 tomatoes, 4 tbsp. tablespoons vegetable oil, 3/4 cup soy sauce, 1 cup vegetable broth, 2 tbsp. spoons of chopped green onions, 2 cloves of garlic, 1 bunch of green salad, salt and pepper to taste.

Cooking method:

1. Peel the eggplants and cut into circles. Cut the tomatoes in half.

2. Fry the prepared products in vegetable oil, put in a shallow dish, pour in soy sauce, diluted broth, add crushed garlic, salt, pepper and simmer on the stove or in the oven for 10-15 minutes.

3. When serving, sprinkle the eggplants with green onions and garnish with lettuce leaves.

The veal is cold.

Ingredients:

700 g veal, 100 g fat, 50 g carrots, 30 g celery root, 30 g onions, vegetable oil, 20 g butter, 100 g cheese, water.

Cooking method:

1. Wash the veal from the ham, dry it with a towel or napkin, and fry the whole piece in a thick-walled pan, adding vegetable oil. When the meat is fried until golden brown, add carrots, celery and onions, cut into large noodles, and lightly fry.

2. Then pour in half a glass of hot water, close the pan tightly with a lid and simmer until all the water has evaporated.

3. If the meat is not soft enough, add water again and simmer. Remove from pan, cool and cut into slices.

4. Mash a tablespoon of butter and spread each slice on one side. Roll them in grated cheese and place on a plate.

Spinach pate.

Ingredients:

100 g spinach (puree), 1 egg, 20 g sour cream.

Cooking method:

Hard-boil the egg, peel, finely chop, grind with sour cream, add spinach puree. Mix everything well and put it in a salad bowl.

Summer vegetable aspic with ham

Ingredients:

8 tomatoes, 1 sweet red, 1 green and 1 yellow pepper, 4 large slices of ham, 2 zucchini, 2 eggplant, 2 cloves garlic, 1 onion, 1/4 liter chicken broth, 1 tbsp. a spoonful of chopped herbs (basil, parsley, mint, tarragon), 9 g gelatin, olive oil, salt.

Cooking method:

1. Bake the tomatoes on a baking sheet in the oven, after peeling them and cutting them in half.

2. Sprinkle with olive oil and continue baking for another 2 hours at 100°C.

3. Meanwhile, lightly fry the chopped onion in a small amount of oil. Separately, fry the peppers, cut into large strips, in oil.

4. In a third frying pan, fry the eggplants and zucchini, roughly chopped lengthwise. Place all vegetables on napkins to remove excess oil.

5. Soak gelatin in cold water. Squeeze the gelatin and dissolve it in the hot broth, add salt, herbs and garlic. Place slices of ham on the bottom of the pan so that they extend slightly beyond the edges.

6. Layer vegetables, pour broth. Compact and cover with a sheet of foil on top.

7. Place in a slightly heated oven (180°C) in a water bath for 20 minutes. Cool and refrigerate overnight. Before serving, cut into slices and garnish with basil.

The tongue is aspic.

Ingredients:

150 g of tongue, 10 g of carrots and onions, 1/4 egg, 1 bay leaf, parsley, 40 g of gelatin, water, salt.

Cooking method:

1. Wash the tongues and boil them with the roots in salted water. Then put them in cold water and remove the skin.

2. To prepare the jelly, remove the fat from the broth, carefully drain the liquid and add soaked gelatin (in a ratio of 6:1).

3. Pour part of the broth into a salad bowl or portion molds. When the jelly hardens, add pieces of tongue and garnish with boiled egg slices and herbs.

4. Pour in the remaining broth, put in the refrigerator and let it harden.

Chicken and grapefruit aspic.

Ingredients:

6 chicken fillets, 1/2 liter of chicken broth, 6 g of gelatin, 3 grapefruits, a bunch of tarragon (or any herbs), salt, pepper, water.

Cooking method:

1. Remove the zest from one grapefruit and boil in boiling water for 1 minute. Squeeze it out and save it to decorate the jelly.

2. Boil the chicken fillet in the broth (10 minutes), then cut into pieces. Strain the warm broth, add gelatin and the juice of one grapefruit. Peel the remaining grapefruits to pulp, after disassembling them into slices.

3. Pour some jelly into the bottom of the mold. Place in the freezer to help it harden faster. Then fill the mold, alternating layers of chicken and grapefruit, and pour in the jelly.

4. Decorate the top of the aspic with tarragon leaves and grapefruit zest. Cover with cling film and refrigerate for 8-10 hours.

Chicken galantine.

Ingredients:

700 g chicken, 5 eggs, 30 g butter, 50 g spinach, 50 g walnuts, 100 g liver, 1 carrot, 1 parsley root, 1 onion, tomatoes, salt, herbs, spices.

Cooking method:

1. Rinse the chicken in cold water. Then make a cut along the ridge from the neck to the tail, carefully so as not to tear, remove the skin.

2. Wash the skin, place it on the table and fill it with layers of minced meat: a layer of minced chicken, then a layer of cooled omelet with spinach.

3. Then again - a layer of minced chicken, and on top - grated walnuts mixed with egg yolk, then a layer of minced chicken, on top of it - a layer of beef liver paste, place an omelette with spinach on top, cover with minced chicken.

4. Lift the skin, sew it up with thread, wrap it in a napkin or cellophane, tie it with twine and put it in a pan.

5. Add aromatic roots, spices, add water and cook at a gentle simmer for 2 hours. Cool the finished galantine, remove the twine and cellophane, cut into portions, place on a plate, garnish with boiled eggs, red tomatoes, and herbs.

Turkey under marinade.

Ingredients:

750 g turkey, 100 g each butter and onions, 50 g carrots, 30 g parsley root, 150 g apples, 100 g apricots, 250 g oranges (tangerines), nutmeg, bay leaf, herbs, garlic, broth.

Cooking method:

1. Chop the prepared turkey into portions, fry until golden brown and place in a bowl for stewing. Separately, fry the onions, carrots, parsley, add nutmeg, a little broth, boil, pour over the turkey and put in the oven.

2. Simmer covered until cooked, about 1 hour. At the end add crushed garlic and dill.

3. Cool the finished turkey, transfer it to a plate, pour over the sauce in which it was stewed, and garnish with slices of fresh apples, apricots, oranges or tangerines.

Protein-vegetable diet and protein-vegetable diet

A protein-vegetable diet is a balanced amount of proteins, vitamins, minerals and fiber consumed. Protein plant foods contain pectins and other substances useful for digestion. A protein-plant diet involves reducing fats and carbohydrates in a person’s diet. In general, a protein-vegetable diet can include a variety of dishes that saturate the body with energy and a positive charge.

Eggplant rolls with fish.

Ingredients:

3 eggplants, 200 g river fish, 3 tomatoes, salt, ground black pepper, olive oil, lemon juice, lettuce.

Cooking method:

1. Wash the fish, cut it and separate the fillets from the bones. Remove small bones.

2. Then cut the fillet into small pieces and sprinkle with lemon juice. 2 tbsp. Heat tablespoons of olive oil in a frying pan. Salt and pepper the fish fillet pieces and lightly fry on both sides. To remove excess fat, place the fried pieces of fish fillet from the pan on a paper towel.

3. Wash, peel and cut the eggplants lengthwise into slices. Fry the eggplants in the remaining olive oil until golden brown. Place the fried eggplants out of the pan on a paper towel to remove excess fat.

4. Wash the tomatoes and cut into circles. For each fried slice of eggplant, place a piece of fried fish fillet and a slice of tomato.

5. Roll into rolls and secure with wooden toothpicks or skewers.

6. For the garlic sauce, peel the garlic, pass through a press and mix with mayonnaise. Season with black pepper to taste. Pour the sauce over the rolls.

7. Serve on lettuce leaves.

Marinated fish with tomatoes.

Ingredients:

800 g fresh fish fillet (preferably different types), 4 green lemons, 5 tomatoes, 2 onions, 2 avocados, 4-6 tbsp. tablespoons olive oil, 1 bunch of coriander or other herbs.

Cooking method:

1. Cut the fish fillet into cubes, pour in the juice squeezed from three lemons. Refrigerate, covering the bowl with cling film or closing the lid.

2. Finely chop the onion, put it in a salad bowl, add a layer of quartered tomatoes and chopped coriander. Then add the fish and mix everything. Garnish with avocado and lemon slices.

3. Serve the food chilled.

Herring with vegetables and eggs.

Ingredients:

1 medium-sized herring, 2 tbsp. tablespoons unrefined vegetable oil, 1 boiled beet, 1 boiled carrot, 1 fresh cucumber, 1 onion, 1 tomato, 2 boiled eggs, olives, lettuce, green onion, fresh parsley or cilantro.

Cooking method:

1. Peel the herring, remove the skin and bones, cut the flesh lengthwise, and cut each resulting strip into thin pieces slightly diagonally.

2. Cut beets and carrots into cubes, cucumber and tomato into circles, onions into elegant rings.

3. Cut the eggs in half twice - into 4 parts each. Finely chop the green onions. Gently mix the vegetable side dish.

4. Place about half of the entire side dish on the bottom of a plate or a special herring bowl.

5. Carefully place pieces of herring in the center of the plate in the form of a whole fish, not forgetting about the head and tail. Place the remaining vegetables around.

6. Pour oil over the finished dish, sprinkle with green onions, garnish with sprigs of parsley or cilantro and serve.

Herring with fresh vegetables.

Ingredients:

1 herring, 4-5 radishes, 1 cucumber, 1 tomato, 1 onion.

Cooking method:

1. Peel the herring and cut into square pieces 2-3 cm in size, spread with a layer of mustard.

2. Leave the radish whole, cut the cucumber into thick slices, tomato and onion into 4-5 sectors.

3. Pierce the food with a long stick so that after every second piece of vegetables there is a piece of herring. When serving, place the chopsticks on the dish.

Herring in apples.

Ingredients:

2 herrings, 1 egg, 1 red sour apple with skin, ready-made marinade, lemon wedges and sprigs of fresh parsley.

Cooking method:

1. Soak the herring, then peel, remove skin and bones. Place in marinade for 2.5 hours. Then cut into medium-sized pieces slightly diagonally.

2. Wash the apple, carefully remove the peel, but do not throw it away. Remove the core. Grate the peeled apple. Hard-boil and peel the egg.

3. Place the herring slices in a plate or herring bowl, sprinkle generously with chopped apple and pour over the marinade.

4. Decorate the dish with apple peel, parsley, a whole boiled egg, lemon slices and serve.

Beetroot with herring.

Ingredients:

500 g beets, 4 fatty herring fillets.

For the sauce: 1 onion, 6-8 tbsp. spoons of olive oil.

Cooking method:

Wash the beets well and cook with the skins on for 1 hour. Cool, peel and cut into thin slices. Peel the onion, chop and mix with oil. Place the beet mugs on plates along with the herring fillets and pour over the sauce.

Beets with pickled herring.

Ingredients:

2-3 medium beets, 1 pickled herring, 1 pickled cucumber, walnuts, sour cream, herbs.

Cooking method:

1. Peel the beets, cut into cubes and simmer with vegetable oil.

2. Separate the pickled herring, cut into pieces and mix with chilled beets, add pickled cucumber and walnuts. Season with sour cream, sprinkle with herbs.

Eggs stuffed with herring.

Ingredients:

10 eggs, 1 herring, 100 g butter, 1 sour apple, 2 onions.

Cooking method:

1. Peel the soaked herring and pass through a meat grinder along with peeled apples and fried onions, adding butter.

2. Cut the boiled eggs lengthwise, remove the yolk and fill the resulting “boats” with herring mass.

3. Sprinkle chopped yolk on top, garnish with butter, herbs and place on a plate on lettuce leaves.

Light protein diet table: food recipes

The protein table includes a large amount of fermented milk products and fish. Light protein foods are well absorbed, do not complicate digestion and give the body's cells everything they need to recover. A light protein diet allows you to effectively fight extra pounds and fluid stagnation. Recipes will help you create a protein table if you select them correctly - for this, cooking options are offered below.

Cottage cheese with smoked herring.

Ingredients:

1 smoked herring, 350g cottage cheese, 3 tbsp. spoons of sour cream, 2/3 tbsp. spoons of tomato puree, 1/2 onion, vegetable oil, mustard, 1 tomato.

Cooking method:

1. Peel the smoked herring, remove the bones, and then chop into small pieces.

2. Mix well-pounded cottage cheese with chopped herring, add sour cream, tomato puree, ready-made mustard, finely chopped onion, fried in oil.

3. Mix the mixture thoroughly, place in a deep plate, and garnish with tomatoes.

Cold snacks made from raw vegetables are the main source of vitamins (C, carotene, group B) and minerals (calcium salts, phosphorus, iron, sodium).

Salted herring caviar with vegetables.

Ingredients:

1-2 boiled carrots, 1 onion, 2 herring fillets, vegetable oil, bay leaf, herbs.

Cooking method:

1. Pass the carrots through a meat grinder. Finely chop the onion and fry in vegetable oil until soft. Before finishing sautéing, add bay leaf and cool.

2. Pass the herring fillet through a meat grinder, combine with carrots, onions and knead well. When serving, decorate with herbs.

Jellied fish.

Ingredients:

1 kg of fish, 1.5 l of water, 20 g of gelatin, 1 parsley root, celery, 1 carrot, 1 bay leaf, 1 lemon, salt, 1 egg white, 25 ml of vinegar, horseradish.

Cooking method:

1. Cut sturgeon fish into pieces and boil. After the water boils, reduce the heat and cook the fish until cooked over low heat for 10-15 minutes. Cool and drain on a sieve.

2. To prepare the jelly, cook the broth: put bones, tail, fins, skin into the fish broth and cook for 1-1.5 hours with roots, spices and salt.

3. Then strain the broth and heat it with pre-soaked gelatin. After dissolving the gelatin, clarify the broth. To do this, shake the raw protein in 100 ml of warm broth and, adding vinegar, pour the mixture into the hot broth. Boil it over low heat, strain through a linen napkin.

4. Place the fish pieces on a dish, garnish with boiled carrots, lemon, parsley, attaching the decorations with a small amount of jelly, and cool.

5. When the jelly on the fish hardens, pour the remaining broth over it and cool. Serve horseradish separately.

Herring pate.

Ingredients:

500 g herring fillet, 2 carrots, 1 onion, vegetable oil, herbs.

Cooking method:

Fry the carrots and onions in vegetable oil, cool and mince twice together with the herring. Beat the resulting mass well and serve, garnished with herbs.

Cheese pate with nuts and garlic.