Protein soup recipes for weight loss. Recipes for separate meals: basic protein dishes

Hello dear readers! Our today's conversation is on such a tasty topic as recipes for protein dishes for weight loss. We will learn how to cook quickly and tasty, we will certainly touch on budget dishes and talk about what is best to eat before bed.

However, to start -

protein diet- one of the most popular among those who want to lose weight. This is explained simply - proteins are extremely useful for our body.

They participate in the structure of the cell, metabolism, transportation of these same substances and many other vital processes.

The main, so to speak, direction of their activity in weight loss is the achievement of ketosis, a state when the process of fat breakdown starts.

It is achieved when sitting on proteins by limiting the intake of carbohydrates in the body, from which energy usually comes.

Since carbohydrates are not enough, fats are used - they store a “strategic reserve” of energy, glycogen, in which excess glucose is hidden.

As a result, energy is obtained by splitting fats, they are burned, while the muscles remain in place - after all, there is plenty of protein from such diets in the body and even beyond measure.

That is why protein is included with such pleasure in all kinds of weight loss menus, some of which I talked about in my article “How to lose weight in 14 days on a protein diet.”

There is, however, another side of the process - an excess of protein can turn into problems. It is not in vain that nature has established a balance of receipts of all useful substances into the body, and if a distortion occurs somewhere, then negative consequences are quite likely.

I spoke in detail about what is good and what is bad in such a diet in the article “Protein products as a way to lose weight - pros and cons”, and also dealt with how it affects our body in the article “How the diet works for weight loss high in protein?

Here I just want to remind you that excess protein can lead to problems with the kidneys, liver, pancreas and other negative consequences(it is impossible to predict, because the state of the body is different for everyone).

If you decide to sit on protein menu, consult first with your doctor - whether this will result in undesirable similar effects.

I want to remind you that proteins are not only meat, milk, cottage cheese and other foods of animal origin. Sitting down on a protein diet, think about the fact that a considerable amount of protein is also found in plant foods.

Legumes, nuts, quinoa, green vegetables, herbs, soy products(milk, tofu cheese) - all this can become the basis of delicious dishes that will bring only one benefit. Which ones and how to cook them? This will also be discussed in my article.

Since we are trying to lose weight, it will not be superfluous to adhere to the rules that will help us do this. Namely:

You need to cook for a couple, stew, bake, in a slow cooker and microwave oven, but if possible, do not fry or fry lightly with a small amount of fat.

You should limit the intake of fats and carbohydrates, but not go to extremes - both of them should be present in the recipes.

If you intend to cook exclusively protein food long time, remember that skewed nutrition is not recommended, it is best if your weight loss in this way does not take more than two weeks.

It's best not to eat anything before bed. Otherwise, undigested food will wander in your stomach all night. Better drink a glass of water.

Well, now let's start preparing protein and the most balanced dishes.

First, a light snack.

Tofu, if anyone is not familiar with it, is actually not cheese, but the so-called bean curd, made from protein-rich soybeans.

It is especially loved in China and Japan, where it has been eaten for the second thousand years. It can be different - soft, hard and even very hard, the product is perishable, and practically has no taste of its own.

This last circumstance makes this product universal - it can be added to any dishes, used with a variety of products and seasonings.

By the way, next to it is tempeh - another soy product, a popular meat substitute among fans of plant foods.

Recipe details can be found in this video.

Listproducts

bunch of parsley
Small head of iceberg lettuce
Tomatoes (in the video it's cherry tomatoes, but you can take regular ones)
Cucumber
Shallot or regular onion
Small head of regular cabbage
Tofu cheese - 100 g
Seasoning - smoked paprika
Pumpkin seed oil to taste

We cut all the vegetables at our discretion. We cut the cheese into pieces, put it in a pan, sprinkle with cinnamon and lightly fry on both sides.

Pour the tofu into a salad bowl, mix the products, pour oil on top. Bon appetit!

The next recipe is more serious, but even more tasty and healthy. The basis is the same tofu and equally rich in protein, as well as many other useful substances, quinoa groats, which are not groats at all, since its closest relative is quinoa.

Take

Tofu cheese - 100 g
Quinoa - 100 g
half onion
One medium carrot
Cherry tomatoes 10 pcs (you can take regular ones)
Avocado - 1 pc.
Three sprigs of dill
2 tsp paprika and salt with herbs to taste
Coconut oil - 20 ml

Pour the grits with water at the rate of 2 to 1, boil for 10 minutes until half cooked, not forgetting to stir. We make sure that the cereal does not boil.

We knead the cheese with our hands.

Add cereal to it and mix everything carefully.

We cut the tomatoes and onions, put them in a blender, add dill there, grind everything to a state of a homogeneous mixture such as minced meat.

Then grind carrots and avocados (pre-cut) to the state of minced meat in a blender.

Mix everything, adding salt and seasonings.

A little advice - so that your cutlets do not fall apart, make sure that the tomatoes are not too juicy, and the cereal is not too soft. In addition, to obtain a thicker consistency, it is advised to add some dry ingredient to the minced meat, for example, flax.

We make cutlets and fry them in coconut oil.

Now let's move on to animal proteins. And I propose to cook one of the traditional protein dishes, but with a twist.

Required

Chicken fillet - 100g
greens to taste
Kefir for marinade

Cut the meat, salt, pepper to taste, sprinkle with chopped herbs. Place in a bowl, pour kefir mixed with water and refrigerate for several hours.

Then simmer until done.

Good option for breakfast. It's quick and very easy to prepare.

Ingredients

Tomatoes
2 eggs

Cut the tomatoes, separate the whites from the yolks. Whisk the whites, and simmer the tomatoes in a pan until half cooked. Then pour in the protein mixture. Two more minutes is enough for breakfast to be ready.

Another easy breakfast recipe

Will be needed

Curd 100 g
Eggs 2 pcs
spoon of yogurt or sour cream

Mix the whites separated from the yolks with cottage cheese and yogurt, put in a preheated oven and bake over low heat until cooked - 10-25 minutes.

Perfect for lunch

Ingredients

Turkey breast (you can use any part, as well as replace the turkey with chicken)
Milk
Spices to taste

Peel the meat, boil, then cut the flesh into slices, grind in a blender. Gradually add milk to the mixture until a thick consistency is obtained, like mashed potatoes. Add spices.

The following recipe is good for both lunch and dinner, because its calorie content is only 154 kcal. True, for him you will have to soak the chickpeas in advance, preferably overnight.

Required

Chickpeas - 200 g
Chicken fillet - 200 g
one carrot
One bow
Spices

Boil the chickpeas for 40 minutes.

The fillet should be finely chopped and lightly fried in a drop of oil, adding spices. Add the chopped onions and carrots there and fry everything until the onions are transparent.

Drain the chickpeas in a colander, drain the water, and then transfer them to the skillet. Add a little water there and simmer until cooked for 10-15 minutes, until the peas are soft and the vegetables are tender.

Another recipe that is suitable, including for a quick dinner.

Ingredients

Pink salmon (you can take any other low-fat fish)
Greens, spices to taste

We clean the fish (if it is suddenly not cleaned), we make oblique cuts on the carcass.

Rub it with salt and pepper (don't overdo it)

The abdomen can be stuffed with herbs - parsley, dill, onion, garlic.

Insert lemon slices into the slits.

Put foil on a baking sheet, on which we spread a little olive oil, on top of the fish and wrap the foil.

Bake for about 30 minutes (in case it is pink salmon).

Dessert among the protein food, of course, should also be. I offer you a light and simple dessert, which is also suitable for dinner.

Required

A pack of low-fat cottage cheese
Egg 1 pc
Oat flakes - 20-50g
Salt, sugar to taste

Mix everything in a blender. Pour the resulting mixture into molds and send to a hot oven. After 15 minutes at 180 degrees, reduce the heat and set for another 20 minutes.

Well, as you can see, there are a huge number of recipes, and they are all very different. Share your findings in the comments, but I want to summarize.

With that for today, I say goodbye to you. See you soon!

Soft, fragrant and juicy chicken for a healthy diet!

Recipe for healthy eating and losing weight! For the rest - too!

A hearty soup can easily replace both the first and the second!

royal dish for royal family! This is about you, right?

Incredibly healthy Japanese recipe!

rich chicken bouillon Don't let sickness knock you down!

Traditional Japanese dish - served with every meal.

For breakfast, there is no better cottage cheese with homemade yoghurt - try it yourself!

Do you want tenderness? She will give you this dish from chicken fillet!

Experience Scottish Cuisine! Soup what you need!

This porridge is a storehouse of vitamins, microelements, amino acids and proteins.

Delicious, healthy replacement for a high-calorie dessert

A variety of protein diet recipes help build a meal plan in advance without spending a lot of time preparing them. They include both budget and more sophisticated options, which for short time help you lose weight.

Homemade cocktails for weight loss

One of the universal ways to include protein in the diet are cocktails - they can become a complete replacement for the usual meal, since they contain the necessary proportion of protein products. They are easy to take with you to work. glass bottle or drink in between workouts.

Ginger root (2-3 cm thick), peel, grate. Add 10 g of cinnamon powder (for this you can grind the cinnamon stick in a blender), a pinch of cayenne pepper. Pour the ingredients with a glass of low-fat kefir.

The combination of orange and protein accelerates metabolism, and flax seeds quickly remove toxins and toxins. Peel the orange, put half of the citrus in a container, add a glass of natural unsweetened yogurt, pour into a blender bowl, chop.

This dish belongs to the classic protein breakfasts. If desired, while on a diet, it can be consumed every day, diversifying with additional components. Recipes can be prepared both on the stove and in other household appliances.

Break 4 eggs into a double boiler bowl (previously greased with olive oil). Add half a glass of milk. A little salt, pepper. Beat with a mixer. Install the container in the device, set the normal mode for 20 minutes. As soon as it is ready, sprinkle the still hot dish with fresh dill on top.

You can solve the problem of lack of time with the help of a multicooker. It is often an indispensable assistant in the preparation of dishes for a protein diet. 4 raw eggs pour 100 ml of milk, lightly salt, beat with a mixer (you can mix thoroughly with a spoon). Pour the protein mixture into the multicooker bowl. Set the "Baking" mode.

3 raw eggs (for a more dietary diet it is recommended not to use yolks) mixed with 50 ml of milk. Add finely chopped spinach, dill. Shake thoroughly and microwave for 3 minutes. In this case, it is better to cover the omelet with a lid.

The first meal of the protein diet should be as nutritious as possible. It is this meal that should include a small proportion of carbohydrates per day in order to provide the body with the necessary energy and disperse the metabolism. In addition to these recipes, you can also cook rice, buckwheat, pearl barley.

Oatmeal is a traditional component of any diet. Porridge from it is also suitable for a protein diet. It is better to cook it by steaming - this method allows you to save large quantity useful substances. To do this, 2 tablespoons of hercules are poured with a glass of boiling water for half an hour. Pour nuts (almonds, walnuts, hazelnuts) as a protein supplement or pour kefir instead of water, but it will take more time to infuse - at least 40 minutes.

Soft cottage cheese is spread on a piece of whole grain bread. Boiled shrimp and a slice of avocado are laid out on top (this is the necessary daily share healthy fat). You can also put arugula or spinach.

Beat 200 g of low-fat cottage cheese in a blender along with fruit slices or nuts. Orange, kiwi, grapefruit, peach, apple are ideal as a fruit supplement, you can take berries. Sprinkle ground cinnamon on top, if desired.

A late meal of a protein diet should also be nutritious, but not greasy, so it is better to cook recipes without adding oil, baking cutlets in the oven on parchment. It is also useful to replace roasting with grilling or cooking in a double boiler.

0.4 kg chicken breast scroll through a meat grinder. Add 100 gr grated cheese to minced meat and a raw egg. Pour some spices (marjoram, thyme, black pepper, salt). Shape into patties and bake in the oven for 30 minutes. They can also be cooked in a slow cooker in the “Steamer” mode - it will take a little longer, but the steamed dish will be much healthier.

Half a kilo chicken liver separate from the veins. Grate the carrots on a coarse grater, chop the onion into half rings. Fry vegetables until golden brown. Add raw liver, 2 tablespoons of sour cream and a little water. Simmer until tender, stirring constantly - 15 minutes.

Marinate the fish in lemon juice and spices (coriander, tarragon, sage, salt) for 20 minutes. Put the tomato sliced into rings, grease with natural yogurt, sprinkle with grated cheese on top. Bake in the oven for half an hour.

In a protein diet, salads can be eaten with a side dish or used as a snack.

Canned tuna (you need to take it only in its own juice) mash with a fork, add spinach, arugula, fresh cucumber to it. Sprinkle with sesame seeds.

Boil 100 gr beef. Cut the meat into small pieces. Cut 100 g of champignons into thin slices, fry in olive oil with onions (small cubes). Grate 50 gr cheese. Mix boiled meat with the rest of the ingredients and season with a spoonful of low-fat sour cream.

300 g boiled shrimp, peel. Add arugula, cherry tomatoes (in half), lettuce. Lightly salt.

Soup recipes for a protein diet are also quite simple, but at the same time they can be a complete meal.

Boil the chicken breast until tender in 0.5 liters of water. Do not drain the broth, take out the meat, let it cool and cut into small pieces. Grind a package of spinach ice cream, pour into the broth, cook for 5 minutes. Pour in the chicken, pour in a third of a glass of milk, beat with a blender. Add spices - basil and nutmeg.

Chop the chicken fillet into small pieces, grate the carrots, chop the onion. Pour into the multicooker bowl, pour in the required amount of water, salt and pepper. Set the mode "Soup" or "Stew", cooking time - 40 minutes.

Boil meat (beef, chicken or turkey). Cut into pieces. Pour 50 g of cheese and 3 diced egg whites into the protein broth. Boil 10 minutes. Finally, add the meat.

Intermediate protein meals should be small in volume, but satisfy the feeling of hunger due to satiety and the optimal protein content in recipes.

Twist hazelnuts through a meat grinder, adding a handful of dried apricots. Such a sweet snack can be spread on whole grain bread or eat 3 small spoons throughout the day.

Combine a spoonful of dry protein, 250 ml of freshly squeezed orange juice. In summer, you can add ice cubes. Whisk in a blender.

Add chopped fruit (your choice of orange, grapefruit, kiwi, apple), berries or nuts to low-fat cottage cheese.

During the protein diet, you can please yourself delicious desserts. They will become a useful substitute for harmful sweets and will not allow you to break loose while on a diet.

Mix half a glass of milk, 4 tablespoons of oatmeal (to make it, you need to grind the hercules in a coffee grinder), egg, salt. Bake in a non-stick pan to avoid adding oil.

Boil half a liter of milk in a saucepan. Pour in 5 crushed strawberries before boiling. Dissolve 2 small spoons of gelatin in hot milk, stir it thoroughly. Pour into molds, send to the refrigerator to set.

To prepare tasty dish, corresponding to the diet of a protein diet, does not require exquisite components and a lot of time. All recipes are easy to execute and no less tasty than dishes from the usual menu.

The very concept of "low-calorie meals" says ...

How many calories in chicken

Due to the fact that many people love chicken ...

Diet and sample menu 1200 calories a day for a week

A 1200 calorie menu for not a week allows ...

Dr. Bormental's diet: easy to lose weight

The popular diet of Dr. Bormenthal to the most ...

Recipes for vegetable diet salads for weight loss

When preparing dietary salads…

1500 calorie diet: menu for the week

Losing weight without special dietary restrictions ...

Diet menus for weight loss for a week for a diet of 1100 calories per day

Suggested diet menu for the week…

Effective diet for 2 weeks

Unlike the short-term diet, which…

Dietary meat recipes for protein diets

Dietary meat recipes differ in that ...

Diet recipes of vegetables for weight loss

Vegetable dietary dishes are the basis ...

Diet for 1300 calories per day: a sample menu for 12 days

A 1300 calorie per day diet can reduce...

Protein recipes and diet chicken poultry dishes

Properly cook poultry dishes recipes ...

Proteins (they are also called proteins or peptides) are substances that, along with fats and carbohydrates, are the main components of human nutrition. Entering the body with food, they have a huge impact on the work of many internal organs. Their deficiency is fraught with serious health problems. Therefore, it is impossible not to use them for too long.

Modern dietetics has adopted the ability of these macromolecular compounds to be digested instantly and saturate for a long time and began to use protein products for weight loss. They make extra pounds melt away by leaps and bounds and at the same time form a beautiful, embossed figure, as they activate growth. muscle mass when playing sports. They deserve close attention.

Action on the body

If you limit the intake of fats and carbohydrates in the diet, protein foods will quickly restore order in the body, which will eventually result in a loss extra pounds. The mechanism of weight loss in this case has long been scientifically proven:

going on effective cleansing the body from toxins, toxins and other harmful substances that prevent many organs from fully functioning;
strengthening the heart and blood vessels by lowering blood sugar;
normalization of insulin, which leads to intensive burning of glucose absorbed by the muscles;
control of water balance in the body, removal of excess fluid, which is often the main cause of high weight;
maintaining muscle tone, which leads to weight loss, since only fatty tissues are burned, and there is no loss of nutrients;
improving metabolism, which is necessary for weight loss;
decreased appetite, dulling the feeling of hunger due to the long digestion of protein foods.

In addition to losing weight, as a bonus, protein products within the framework will have a positive effect on a variety of organs and body systems. Therefore, at the exit from such fasting, you will feel great.

If you want to know more exactly what will happen to your body, the information in this table will surely make you a fan protein nutrition.

A distinctive feature of proteins is that, once in the body, they are not deposited in the form of fats on the sides and are not converted into energy, like carbohydrates. All of them are used to restore organs and systems, decomposing into amino acids - another substance that is incredibly useful for humans. Therefore, it is so important to know what belongs to protein products for weight loss and what are their main sources.

Kinds

Protein products can be of animal or plant origin. Each species has its own advantages and disadvantages, which is why it is so important to eat them in a balanced way.

Animals

Protein products of animal origin are fast-digesting, but they are quite high in fat, so not all of them are ideal for weight loss. If you choose meat, then chicken, turkey, rabbit meat are allowed as part of any diet, but pork and lamb are prohibited. If it is milk, it must be either fat-free or with a minimum percentage of fat.

vegetable

Protein products of plant origin are absorbed by the body much more slowly and worse than animals. However, they are good for weight loss because they contain virtually no fat.

Approximate lists of protein products of these two groups will present you with the following table:

For health and well-being, both types of food should be consumed as part of the diet. Therefore, a list of protein products for weight loss with an indication of their protein content against the background of fats and carbohydrates is useful to you.

We will familiarize ourselves with these lists below, and you will learn more about the nuances of such diets by reading one of our articles: "" and "".

List

To make a list of products for weight loss, you need to consider the following factors:

not only the protein content in them, but also its ratio with fats and carbohydrates: for example, there are much more proteins in pork fats;
their calorie content: if you eat a piece of goose meat rich in protein, after that you will have to work out well in the gym in order to use the 319 Kcal that it contains.

Therefore, always focus on the table below if you plan to lose weight with protein products. It takes into account both of these factors.

Meat, offal, eggs

Fish and seafood

Milk and dairy products

As you can see, in addition to proteins, many foods contain too much a large number of fats or kilocalories, so they are not suitable for weight loss. If only carefully include them in the diet at the end of the hunger strike.

Therefore, nutritionists have compiled a more accurate table of protein products for weight loss that can be consumed without fear of gaining extra pounds.

Quite an impressive table, which included a lot of names. So a protein-based diet cannot be monotonous and boring. Well, those who want to achieve record results should splurge on foods in which the amount of protein just rolls over and which will definitely make you lose weight.

Top best

Nutritionists call the best protein foods for weight loss that you can eat in almost unlimited quantities during the diet.

Eggs

Chicken eggs- the richest source of protein. For weight loss, you can eat 7 proteins and 4 yolks per day. There are diets based on 5 eggs for breakfast during the week.

low-fat kefir

The main protein product in any weight loss system. The protein contained in it is easily digested with a minimum total calorie content. Improves digestion, rids the body of toxins. Extra pounds disappear quickly enough. Protein content - 28 gr. All these beneficial properties of this protein product formed the basis of the kefir diet (as an example,).

Cottage cheese

A protein product that is very fast digestible. For a long time provides a feeling of satiety, which has a positive effect on weight loss. Keeps nails, bones, teeth in good condition. Protein content - 20 gr.

natural yogurt

For weight loss, only a natural protein product without dyes, sweeteners and other additives is suitable. Such yogurt will be stored for no more than 3 weeks.

Milk

Compared to meat and fish, milk is this ranking higher, as it contains protein, which is absorbed by the body much better. At the same time, losing weight on milk alone will not work, since it does not have a very good effect on the work of the stomach. But for the preparation of protein dishes (the same cocktails) with a minimum fat content, this product will be ideal.

Meat

First, it's chicken breast. 200 grams of meat contains about 40 grams of protein, 2 grams of fat, 200 kcal. An essential protein product for weight loss. Second, it's beef. The ratio of the main substances is about the same, but there is a little more fat. It is an alternative to white meat chicken for a variety of diet in the process of losing weight.

Fish

The best protein product is salmon fillet. Contains fats, but much more proteins, as well as omega 3 acids. For weight loss, twice a week is to treat yourself to such a tasty morsel.

Legumes

These are vegetable protein products that are able to maintain normal muscle mass even in the process. fast weight loss. In addition, they give a long and pleasant feeling of fullness, so hunger does not threaten you.

Protein Powder / Shake

Always keep this top protein food for weight loss in front of your eyes when making a menu. After all, it is these products that should be included in the recipes, thanks to which any diet will seem like a holiday, not a test.

Dish recipes

We invite you to try cooking various dishes from protein products: there are recipes for soups, salads and second. With such variety this system weight loss can hardly be called a hunger strike.

First meal

Do you think that making soups exclusively from protein products is impossible? Indeed, traditional first courses are a combination of protein (broths from meat, fish) and carbohydrates (various vegetables, cereals, pasta, noodles). But nutritionists do not get tired of repeating that liquid food improves weight loss results, so it should not be excluded from diets. So we are learning to cook first courses from protein products.

spinach soup

Remove skin from turkey breast or drumstick. Boil, remove from the broth, let cool. Finely chop the spinach package (the frozen product will not spoil the dish), cook in the broth for 10 minutes. Separate the meat from the bones, finely chop, return to the broth. Cook spinach and turkey together for another 10 minutes. Cool the soup, turn it into a puree with a blender, adding 50 ml of skimmed milk, spices, 2 cloves of garlic. There is hot.

Salmon with milk

Pour boiling water over 4 medium-sized tomatoes, peel, finely chop. Peel and chop a large onion. 1 PC. grate carrots. Fry with onions, adding tomatoes to them at the end. Transfer to a saucepan with a liter cold water, boil. Cook over low heat for 10 minutes. 450 g salmon fillet cut into cubes, put in the broth. After 5 minutes, add 500 ml of skimmed milk. After boiling, add spices. Insist 20 minutes.

Soup with meatballs

Prepare chicken broth. Make minced chicken breast, make meatballs out of it. Drop them into the boiling broth. Add after boiling 50 grams of chopped bell pepper, the same amount of green beans, greens. Cook for 20 minutes. Serve hot.

Main dishes

Second courses of protein products are the basis of the diet. Recipes include only low-calorie ingredients - especially for weight loss.

Chicken in kefir

Cut 100 g of selected, fresh chicken fillet, mix with salt, pepper, chopped herbs. Add 50 ml fat-free kefir, 50 ml filtered cold water. Put in the refrigerator for 3 hours. Put in a hot pan, simmer for 10 minutes on each side.

Fried eggs

Break in Plastic container 5 eggs. Whisk. Put in the microwave for 2 minutes. It turns out healthy and incredibly tasty scrambled eggs. If you want to diversify the menu for weight loss, you can add chopped chicken breast and greens.

Baked fish

Pour salmon fillet with lemon juice, sprinkle with dried herbs and spices, bake in the oven on foil until tender.

Snacks

Salads from protein products are indispensable for any weight loss system. They are nutritious, healthy, contribute to the diversity of the menu. They allow you to cook a quick dinner for yourself and at the same time not gain extra pounds.

Protein salad

Boil 3 soft-boiled eggs, chop chicken breast (150 gr), chop 50 gr of squid. Mix everything thoroughly.

Asparagus salad with chicken

Boil 3-4 inflorescences in one container with 100 g of chopped asparagus and 300 g of chicken breast. Grind 2 medium-sized fresh cucumbers and 60 g of celery root. Mix everything thoroughly. Add 2 tablespoons canned green peas. Add chopped boiled and already chilled products. Season with 4 tablespoons of apple cider vinegar.

Choosing recipes for your protein menu, carefully look at what products are indicated in them. Sometimes olive oil or lean lamb is allowed, but these should be exceptions to the rule, indulgences so that the diet does not seem completely debilitating.

But fats and carbohydrates pure form are strictly prohibited. So there should not be anything starchy, sweet and fried in such a diet.

To lose weight with protein foods, you need to know how to use them correctly. Some useful tips will allow you to reduce your weight by an impressive figure.

Meat protein products are best consumed in boiled form. For a variety of diet, stewing, baking and steaming are allowed.
During the diet, in addition to protein foods, the body must receive fiber in order to burn excess fat as quickly as possible and ensure the proper functioning of the organs. Therefore, be sure to eat greens, fruits and vegetables, dairy products, cereals, whole grain bread.
Many people ask what protein foods you can eat at night: an hour before bedtime, you are allowed to drink a glass of fat-free kefir or natural yogurt. Everything else is prohibited.
Sweet dairy products (yogurts, curds with fillers), mayonnaise, sauces and other protein substitutes are harmful to health and do not contribute to weight loss.
At one meal, the body is able to absorb only 30 grams of protein, no matter how many eggs, for example, you ate. The daily norm for men is about 2 grams of protein per 1 kilogram of body weight, for women - only 1 gram.
To improve the digestibility of proteins by the body, you can put into practice the principles of fractional nutrition. According to them, food is taken up to 6 times a day in small portions.
Dinner must be no later than 19.00.
If you go in for sports while losing weight on protein products, you will not only reduce your waist, but make your ass more elastic and your chest tightened, since protein is an excellent building material for muscle tissue with sufficient physical activity.

As for each specific protein product that can contribute to weight loss, the features of their use as part of the diet are conveniently collected in the following table:

Now you know what protein foods include, and what foods are needed for quick, and most importantly, healthy weight loss.

It is important to remember that such diets are still a serious shake-up for the body. Therefore, firstly, they must continue or , but no more than that. Secondly, it is recommended to turn to such a figure correction system no more than once every six months, and even less often in case of health problems.

A variety of protein diet recipes help build a meal plan in advance without spending a lot of time preparing them. They include both budget and more sophisticated options that will help you lose weight in a short time.

Homemade cocktails for weight loss

One of the universal ways to include protein in the diet are cocktails - they can be a complete replacement for the usual meal, because they contain the necessary proportion of protein products. They are convenient to take with you to work in a glass bottle or drink in between workouts.

Cinnamon protein shake

Protein shake with dried fruit

Flaxseed protein drink

Omelette

Steam Omelet Recipe

Multicooker omelet recipe

Recipe in the microwave

Protein breakfasts

Oatmeal

Oatmeal is a traditional component of any diet. Porridge from it is also suitable for a protein diet. It is better to cook it by steaming - this method allows you to save more nutrients. To do this, 2 tablespoons of hercules are poured with a glass of boiling water for half an hour. Pour nuts (almonds, walnuts, hazelnuts) as a protein supplement or pour kefir instead of water, but it will take more time to infuse - at least 40 minutes.

shrimp sandwich recipe

Soft cottage cheese is spread on a piece of whole grain bread. Boiled shrimp and a slice of avocado are laid out on top (this is the necessary daily share of healthy fat). You can also put arugula or spinach.

curd mousse

Delicious protein dinners

chicken cutlet recipe

Scroll 0.4 kg of chicken breast through a meat grinder. Add 100 grams of grated cheese and a raw egg to the minced meat. Pour some spices (marjoram, thyme, black pepper, salt). Shape into patties and bake in the oven for 30 minutes. They can also be cooked in a slow cooker in the "Steamer" mode - it will take a little longer, but the steamed dish will be much healthier.

Liver in sour cream

Separate a pound of chicken liver from the veins. Grate the carrots on a coarse grater, chop the onion into half rings. Fry vegetables until golden brown. Add raw liver, 2 tablespoons of sour cream and a little water. Simmer until tender, stirring constantly - 15 minutes.

Baked chum salmon steak

Protein salads

In a protein diet, salads can be eaten with a side dish or used as a snack.

With tuna

Canned tuna (you need to take it only in its own juice) mash with a fork, add spinach, arugula, fresh cucumber to it. Sprinkle with sesame seeds.

meat salad recipe

Salad with shrimp

300 g boiled shrimp, peel. Add arugula, cherry tomatoes (in half), lettuce. Lightly salt.

low calorie protein soups

Soup recipes for a protein diet are also quite simple, but at the same time they can be a complete meal.

Spinach soup puree

Chicken soup in a slow cooker

Cheese soup

Boil meat (beef, chicken or turkey). Cut into pieces. Pour 50 g of cheese and 3 diced egg whites into the protein broth. Boil 10 minutes. Finally, add the meat.

Protein snacks

Intermediate protein meals should be small in volume, but satisfy the feeling of hunger due to satiety and the optimal protein content in recipes.

Nut butter

Twist hazelnuts through a meat grinder, adding a handful of dried apricots. Such a sweet snack can be spread on whole grain bread or eat 3 small spoons throughout the day.

protein drink

Combine a spoonful of dry protein, 250 ml of freshly squeezed orange juice. In summer, you can add ice cubes. Whisk in a blender.

fruit curd

Add chopped fruit (your choice of orange, grapefruit, kiwi, apple), berries or nuts to low-fat cottage cheese.

Protein desserts

During the protein diet, you can please yourself with delicious desserts. They will become a useful substitute for harmful sweets and will not allow you to break loose while on a diet.

Oat pancakes

Mix half a glass of milk, 4 tablespoons of oatmeal (to make it, you need to grind the hercules in a coffee grinder), egg, salt. Bake in a non-stick pan to avoid adding oil.

jelly recipe

To prepare a delicious dish that matches the diet of a protein diet, exquisite ingredients and a lot of time are not required. All recipes are easy to execute and no less tasty than dishes from the usual menu.

Protein, or as it is often called - protein, is a organic compound made up of amino acids. Protein is the builder of human muscle mass. Proteins obtained from food are involved in the synthesis of other proteins that are not produced by the human body, and are also converted into energy during decay.

The functions of proteins in the body are quite diverse, for example, there is a transport protein that carries nutrients in the body, as well as a protein that fights infections, while being an antibody.

Protein food in the human body should be at least 15 - 20% of the total share of nutrients.

However, it also happens that a person's need for protein may decrease due to certain circumstances, such as:

elderly age;
in summer time;
in diseases associated with protein digestibility.

There are also many factors that contribute to an increase in the need for protein foods:

during strong physical activity, for example, before and after strength training, competitions;
during illnesses, during the recovery period after them;
in cold weather when human body more energy must be expended to maintain optimal thermoregulation.

Foods high in protein

Consuming food from our daily diet, we do not think about the ratio of organic substances, about the quality of food, about its usefulness, we eat, satisfying only our taste whims.

Food can be not only tasty, but also very healthy, if you choose the right ingredients, monitor the quality of what you eat.

List of foods rich in proteins:

chicken meat, to a greater extent - breasts, turkey meat, rabbit meat;
legumes;
cheese, cottage cheese;
fish, caviar;
nuts;
vegetables fruits.

Protein obtained from food, as a rule, is digested for a long time by the human gastrointestinal tract, with the exception of vegetables and fruits, they are quickly and easily digested.

protein diet

By eating protein foods in your diet, you guarantee yourself not only an increase in muscle mass, but also create all the conditions for losing weight. Losing weight based on a protein diet will provide excellent results in less than 2 months.

Many exhaust themselves with exotic diets, completely abandoning fats, starchy foods and sweets. A protein diet allows you not to completely exclude fats, only the ratio of organic substances changes. Fats typically account for less than 10% of the total diet. If in the diet of an ordinary person carbohydrates make up the majority, and protein occupies 15-20%, then in the diet of a person adhering to a protein diet, this ratio changes dramatically. If possible, it is necessary to exclude or minimize the content of animal fats in the diet, if you use fats, then only vegetable origin.

Adhering to a protein diet, it is necessary to increase the usual number of meals from three to five, significantly reducing portions.

Another useful technique for those who want to lose weight faster is to drink a glass of clean drinking water before meals, thereby creating the illusion of saturation of the body.

Protein Breakfast Recipes

1. Protein omelet.

For cooking you will need:

several eggs;
milk;
flour;
some salt;
fresh greens;
tomato.

Pour the eggs into a clean container, beat them well with a whisk. Add a small amount of milk, mix. Carefully add flour, stirring all the time to avoid lumps. We bring the mixture to the consistency of low-fat sour cream. Salt, add chopped greens and pour into a well-heated pan with olive or corn oil.

2. Cheesecakes.

You will need:

skim cheese;
1 egg;
vanilla sugar;
flour.

Grind fat-free cottage cheese on a sieve, add an egg, vanilla sugar, a little flour. We knead the uncooked dough of the consistency of fat sour cream. Next, we form the cheesecakes themselves, roll them in flour and fry in a pan with the addition of olive oil.

Protein Meal Recipes

1. Chicken breast steak with asparagus.

You need to take:

chicken breast;
low-fat sour cream;
salt, spices;
garlic.

Peeled, washed chicken breast cut into two parts and beat each on both sides. We coat the breasts with low-fat sour cream, add salt, spices to taste, squeeze out a clove of garlic. We leave for 30 minutes. After the meat is marinated, it is necessary to decide whether it will be fried in a pan in olive oil or steamed in a double boiler.

2. Pink salmon baked in the oven.

Take:

fish;
sour cream;
greenery;
seasoning for fish;
lemon juice.

We clean the cooled fish from fins, scales, entrails. We wash the fish well, cut it into medium pieces. We prepare the sauce: add chopped greens, seasoning for fish, a little lemon juice to low-fat sour cream. Put the pieces of fish in a greased baking sheet, pour sauce on top and sprinkle with herbs again. Preheat the oven to 180 degrees and bake the fish for 40 minutes.

Protein Dinner Recipes

To prepare, take:

Bulgarian pepper;
tomato;
carrot;
canned corn.

Boil the rice until half cooked, drain the water, rinse. At this time, fry peppers, tomatoes, cut in semicircles, as well as onions, carrots, canned corn in a pan. When the vegetable mixture is almost ready, do not forget to add rice to it, pour all the contents with a small amount of water and simmer over low heat for another 10 to 15 minutes.

2. Vareniki with cottage cheese.

For test:

egg;
flour;
water;
salt.

For filling:

skim cheese;
egg;
sugar to taste.

Everything is mixed in such proportions that a cool, pliable dough is obtained. We roll it out with a rolling pin, take a glass with a large rim diameter and cut out blanks for future dumplings. Immediately or in advance we prepare the filling, for this we take low-fat cottage cheese, mix it with an egg and add sugar to taste. We measure the filling with a teaspoon and spread it on the workpieces, fasten the edges of the dumplings with our fingers as tightly as possible so that the filling does not spill out during cooking and the dumplings do not boil. We put a pot of water on the fire, bring it to a boil and lower the finished dumplings into the boiling water. According to the principle of dumplings, we wait until the dumplings float. After they have surfaced, boil them for another 30 - 40 seconds. Then put on a large dish, grease butter and sprinkle some sugar on top. You need to spread it on a large dish so that the dumplings do not stick together with each other, otherwise, after they cool down, their shape is deformed and they lose their original appearance.

3.Chicken noodles.

this will require:

chicken breast for broth;
greenery;
sour cream.

For noodles:

eggs;
salt;
water;
flour.

Boil the salted broth on the chicken breast. While the broth is cooking, prepare homemade noodles. To do this, knead unleavened dough from eggs, salt, water and flour. We roll out the finished dough into a layer, let it dry a little and cut it into strips with a knife. Then we cut the strips into noodles of the required length. Pour the finished noodles into the boiling broth, cook for 10 minutes and add fresh herbs a few minutes before turning off the noodles. Serve with low fat sour cream.

It turns out that protein food is not only extremely healthy, but also very easy to prepare, and the taste of protein dishes will appeal to even the most sophisticated fussy eater.

Protein food is indispensable when you lose weight, because despite the fact that the body does not receive the proper amount of carbohydrates and fats, the metabolism in its body is not disturbed, the protective functions of the body remain normal.

Video - Recipes of protein dishes for weight loss

Weekly menu and protein recipes

Weekly menu and recipes for protein dishes.

To choose a protein diet for yourself, you first need to find out what foods you can eat during a 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 found in the following foods:

Chicken eggs;

Durum pasta;

Buckwheat, oatmeal, semolina, millet.

Common foods, such as potatoes, fruits, vegetables, cereals, berries, contain a minimum amount of protein compounds, but some of them must be consumed due to the content of useful vitamins and elements. If you do not want to disrupt the process of losing weight, minerals and trace elements can be obtained by drinking a vitamin complex.

Monday

Breakfast: chicken fillet, cereal bread, tea or coffee without sugar is added to it.

Lunch time: steamed beef, light vegetable salad.

Snack: orange or other citrus fruit.

Dinner: medium-sized tomato, hard cheese.

Tuesday

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

Lunch time: boiled beef, vegetables.

Snack: one large kiwi.

Dinner: seafood with vegetables.

Midweek

Breakfast: boiled poultry meat, medium-sized citrus.

Lunch time: stews legumes with vegetables.

Snack: fat-free kefir with blueberries.

Dinner: braised cabbage with red meat.

Thursday

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

Lunch time: boiled turkey, medium apple.

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

Dinner: seafood with vegetables.

Friday

Breakfast: boiled red meat, medium apple.

Lunch time: seafood.

Snack: fat-free kefir with the addition of 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: 250 ml skimmed milk, 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 way of eating lies in the fact that you can eat almost any type of food with a high protein content. The main thing is that the protein breakfast does not exceed a mass of 150-200 grams, lunch - 200-250 grams, and dinner - 300.

Remember that one serving 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 that will interfere with normal healthy rest.

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

Bird fillet;

red meat;

Egg white;

Compliance with nutrition on a protein diet leads to rapid weight loss, but the effect manifests itself in different ways depending on the amount of excess body weight. For example, in a person weighing 65 kilograms, in two weeks strict diet and constant physical exertion, it can “leave” about 7-10 kilograms.

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

Poultry fillet marinated in kefir. To prepare this diet food you need quite a bit of time. 100 gr. poultry fillet is cut into small cubes, which are mixed with fresh herbs and spices. Next, the whole mixture is poured into 1/3 cup of fat-free kefir, and put 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 chosen; hake, pangasius, pollock, cod and others are suitable for this dish. The carcass is poured with lemon juice and rubbed with spices. Foil is laid out on a baking sheet, half a glass of water is poured onto it. The liquid will not allow the fish to burn or dry out.

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

Protein shake for weight loss

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

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

Reception of drinks must be accompanied by physical activity. Classes do not have to be strengthened during a diet, they just need 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 also perfectly replace breakfasts and dinners.

You need to drink 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.

You can not drink protein mixtures immediately after training! You can use a cocktail 30-60 minutes after the end of physical activity, since protein provokes muscle building, and not everyone needs a lot of muscle mass.

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

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

As part of a drink called "Assorted" are: one glass of milk, fruits, 150-200 g of fat-free cottage cheese, two tablespoons oatmeal, cinnamon.

"Raspberry cocktail" contains the following ingredients: skimmed milk - 1 cup, kefir with a fat content of 1.5% - 1 cup, raspberries.

Based on these recipes, you can understand that you can create a protein drink from everything 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 the diet. The basic principle of preparing such dishes is the use of foods high in protein.

Salads are of two types:

Heavy: these meals replace breakfast or dinner;

Light: These include regular vegetable and fruit mixes that refresh main courses and add variety.

Recipes for not complex "shock" and light salads for every day:

Chicken with champignons. For it, you will need about 200 g of chicken fillet, which must immediately be boiled and allowed to cool completely. The meat is cut and lightly fried in a pan with olive oil. When roasting, 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 the appearance of a golden crust on the meat, and the contents are transferred to a separate bowl. Next, two beaten egg whites and one yolk are poured into a hot pan. The finished omelette is cut into cubes, mixed with fillet and sprinkled with herbs. The salad is seasoned with chilled yogurt in the amount of 100 g.

Stuffed tomatoes. Light salad, which is perfect for quick snacks, is made on the basis of a whole chicken breast. The fillet is boiled and crushed to a state of gruel. 50-70 grams of brown rice is cooked in the broth. In parallel, 50 g of onions, two finely chopped cloves of garlic, grated carrots are fried in a pan. When all the blanks are cooked, they are mixed and allowed to cool completely. To complete cooking, 4-5 large tomatoes are peeled and filled with meat. To enhance the taste, the dish is seasoned with lemon juice and sprinkled with herbs.

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

IN diet food There is one product that every girl who at least once in her life was interested in ways to lose weight knows about - celery. A wonderful vegetable contains more than 7 useful trace elements, it has a beneficial effect on the digestive tract and strengthens the immune system.

As a product for weight loss, the celery stalk cannot go unnoticed, since the vegetable contains only 32 calories per 100 grams of the product. The low calorie content allows the plant to be consumed almost without restriction, which is why nutritionists have long advised adding celery to all salads and protein shakes.

Light and nutritious salads will make a great addition to your weight loss menu.:

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

apples and bell peppers cut into strips and mixed with finely chopped celery. The mixture is seasoned with yogurt, and topped with greens.

"Carrot salad". Nutritionists consider this salad the best for overweight people. The composition includes: turnip, celery stalk, carrot. Vegetables are peeled and washed under warm water. All components are rubbed on a coarse grater and put in a deep bowl. Lettuce should give juice, so you need to use it after it settles.

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

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

Many people have heard about useful properties mistletoe white. This plant is often used in classical medicine, mistletoe allows you to restore blood loss in a short time, 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 per week. However, do not run to buy mistletoe at the nearest pharmacy, you first need to find out the details of the use of this tool for weight loss.

The action of white mistletoe has not been scientifically proven, however, a large number of reviews of those who are losing weight suggests that the decoction of the plant works.

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

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

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

Third day: 10 gr. herbs in a ratio of 50/50 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 broth.

Ready herbal drink should be drunk instead of ordinary water. You can not drink it immediately, it is best to use the decoction throughout the day.

Also, the use of a decoction is well combined with protein diets. To do this, 2 teaspoons of mistletoe are added 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 forbidden to be used by pregnant and lactating women, as well as people with heart disease.

Protein soup recipes for weight loss. Recipes for separate meals: basic protein dishes

Action on the body

Kinds

List

Top best

Dish recipes

First meal

Main dishes

Snacks

Homemade cocktails for weight loss

Cinnamon protein shake

Protein shake with dried fruit

Flaxseed protein drink

Omelette

Steam Omelet Recipe

Multicooker omelet recipe

Recipe in the microwave

Protein breakfasts

Oatmeal

shrimp sandwich recipe

curd mousse

Delicious protein dinners

chicken cutlet recipe

Liver in sour cream

Baked chum salmon steak

Protein salads

With tuna

meat salad recipe

Salad with shrimp

low calorie protein soups

Spinach soup puree

Chicken soup in a slow cooker

Cheese soup

Protein snacks

Nut butter

protein drink

fruit curd

Protein desserts

Oat pancakes

jelly recipe

Foods high in protein

protein diet

Protein Breakfast Recipes

Protein Meal Recipes

Protein Dinner Recipes

Video - Recipes of protein dishes for weight loss

Protein shake for weight loss

You might be interested:

Categories

Latest Articles

Advertising