Protein diet means losing weight by eating a lot of protein foods and minimal carbohydrate intake. There is a misconception that if you completely give up carbohydrates and only eat protein foods, weight loss will happen faster and more efficiently, but this is a misconception. The complete elimination of carbohydrates from the menu is very dangerous for the health.
These days, the protein diet is especially popular and many people inspired by the example of movie stars and politicians have lost weight thanks to it. Therefore, most people are interested and are looking for new recipes to diversify the protein diet. In order for your diet to consist of more than one omelet, you can prepare the following recipes for the first and second course, as well as a wide variety of salads and desserts.
Nature of the diet
In the diet, it is important to eat a lot of protein foods, but carbohydrates should not be completely eliminated, which can harm the whole body or worsen any chronic illnesses. During the process of making a protein diet, it is necessary to calculate the number of calories, you should not eat more than you burn. Calorie consumption can be increased due to physical activity, and calorie consumption can be reduced by replacing high-calorie foods with low-calorie foods, thereby reducing the energy value of the food. If you keep track of your calorie intake and follow the basic dietary principles, your weight loss will become unusually fast and effective.
Diet Principles
- You need to eat six times a day each day. Try to eat major carbohydrates in the morning, leave low calorie ones for dinner and your last meal should be at least three hours before bedtime.
- Try to create a menu for the day so that slow carbohydrates are consumed only at breakfast and in the afternoon, choose from a large number of more protein foods.
- When cooking, try to choose low-fat recipes and use vegetable oils to mix salads, don't forget to use mayonnaise.
- When cooking, try to choose recipes that use steaming or baking - avoid fried foods.
- Refuse sugary drinks, they're bad for your body - remember this!
Protein-rich foods
While on a protein diet, you should know which foods are high in protein. Using this list, you can easily create the menu of the day, preparing a wide variety of dishes from these products.
- Low-fat cottage cheese - you can eat it for breakfast or prepare different dishes from it. For example, from it, you get a very delicious dessert - stew. You can eat it for no more than 250 grams a day.
- Skim milk - very healthy, in addition, it also contains a large amount of protein. It is allowed to drink up to one glass per day.
- Egg whites, during the day you can cook from scrambled eggs or they can be used as an additional ingredient in the preparation of dishes. In a day, you can eat no more than 6 of them.
- Different types of seafood, they contain a large amount of protein and practically no fat, you can eat them for no more than 300 grams per day.
- Adhering to a protein diet, the main product on the menu should be lean meat, this is considered: chicken fillet, lean beef.
- Low-fat fish, allowed to eat no more than 200 grams per day. It is recommended to use it boiled or baked.
- Nuts like peanuts or almonds are a great repository of protein, but you can eat no more than 100 grams per day.
Recipes of the first course
Many people think that following a protein diet should eliminate soups from their diets, as most soups contain a large amount of vegetables, but that is not the case. You can diversify your menu, prepare a soup from a source of protein (broth from poultry or fish), with a certain amount of carbohydrate. Protein diet doesn't mean you only need to eat one omelet per day, liquid food is also essential, it contributes to weight loss. You can use the recipes below to make soups.
Spinach soup - pureed
For soups, you will need the following products:
- 200 grams of turkey fillet;
- spinach;
- a few garlic cloves;
- any vegetable you choose;
- one-third glass of milk (skimmed);
- Salt;
- chili mixture.
Take a saucepan, fill with water and add the turkey fillet to the boil, you will get a rich broth. Take the fillets out of the broth, let it cool, then chop them. Then add the chopped spinach to the broth and boil for 5 minutes, then add the chopped fillets to the broth and boil for another 5 minutes. You will have a paste, which must be pureed in a blender, while adding the milk gradually. Finally, season with salt and pepper and add the chopped herbs. Soup should be served immediately after cooking, as it can change its consistency when heated. You can optionally modify the recipe by replacing the milk with skim cream or turkey fillet for the chicken.
Fish soup "Salmon with milk"
You will need:
- 1 liter of water;
- 400 grams of salmon fillet;
- 4 medium sized tomatoes;
- 1 medium onion;
- 500 ml of milk (skimmed);
- different green vegetables;
- Salt;
- pepper.
Peel the tomatoes by pouring boiling water, then peel, and chop. Peel the onion and chop it well. Also, peel the carrots and shred the fibers. Then you take the non-stick pan for the onions and carrots to fry with cooking oil and then add the chopped tomatoes and stir-fry. Then, take a pan, add the contents of the pan and cover with water, cook for about 5 minutes, 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 cover for another 20 minutes. Recipe can be modified by replacing the salmon with another fish.
Chicken broth soup
You will need:
- 1 liter of chicken broth;
- 400 grams of chicken fillet
- onion head,
- Salt,
- pepper,
- green vegetables,
- Bell pepper;
- 200 grams of green beans.
Take the chicken fillet and twist it into the meat grinder, add the chopped dried onions, mix well. Squeeze the meat into small balls. Then, put in a pot of chicken broth and bring to a boil. As soon as the broth is boiling, drop the chicken balls into boiling water, along with chopped green beans and bell peppers. Salt broth a little, add herbs and cook until tender.
Egg Pho
For soups, you will need the following products:
- 3 eggs;
- 1 liter of broth (chicken);
- a variety of green vegetables you choose from;
- chili mixture.
Beat 3 eggs with a mixer and cook thin omelets from them in a pan, fry both sides in a pancake form. Take a saucepan, bring the broth and boil over the heat to boil. While the broth is boiling, take the omelette and cut it into thin noodles. Then add the noodles, chopped herbs, salt and pepper mixture to the boiling broth and simmer for two minutes, then the soup is ready.
Recipe for the second dish
Many people mistakenly believe that when following a diet you can simply plan the day out of 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 setting up a menu for the day in which 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.
Egg omelet with tomatoes and herbs
Ingredient:
- 2 medium sized tomatoes;
- 5 eggs;
- Salt;
- pepper and herbs.
Take 2 ripe tomatoes, just ripe, cut thin pieces and put in a non-stick pan to heat. Simmer for two minutes, during this time remove the eggs and separate the whites from the yolks. Then pour protein and salt over the tomatoes and sprinkle chopped herbs over the omelet. Cover the pan and cook the omelette for 7 minutes. You can make a delicious omelette for breakfast every day without much effort.
Fish ball sauce
Required ingredients for fish balls:
- 1 head of onion;
- 400 grams of fish fillet;
- 2 eggs;
- 180 grams of low-fat yogurt;
- green vegetables: parsley, dill, basil;
- Salt;
- pepper.
Fish fillets must be minced, mixed with eggs, salt, pepper, and chopped shallots. From these ingredients, people need to knead the minced meat into small balls, then fry them in a hot pan with olive oil added. After frying, put the meatballs in a saucepan and simmer for 5 minutes, add a little water. While stewing meatballs, you take a cup, add all the green vegetables to the puree, add yogurt, pepper and beat with a blender until a homogeneous mass is formed. Ready-made meatballs should be served with yogurt sauce.
Squid omelet
Ingredients needed for cooking:
- 200 grams of squid;
- 3 eggs;
- Green;
- Salt;
- Bell pepper.
Dip the squid in boiling water for two minutes to make it easier to peel the film. Cut the squid into half slices and place them in a hot pan, after adding a little olive oil to it. Place the chopped bell peppers on top of the squid, the next layer pour the beaten eggs. Salt the whole omelet, sprinkle with herbs, then cover and fry for 7 minutes. You can also make omelettes with other seafood like shrimp or clams, creating your own recipes for new dishes.
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.
Hard-boiled eggs, peeled, square pieces. Boil chicken fillets until tender and then chopped. Boil squid in boiling water until soft, take out to cool, cut into half slices. Combine all ingredients in one cup with low-fat yogurt. Optionally, you can add a variety of chopped green vegetables to the salad.