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

Today is about meat and rotation. We will skip the tips for the most effective first stage - “Attack”, where those losing weight are still full of strength and desires, and the stage itself is unlikely to last more than 7-10 days. And the diet does not imply anything other than pure protein— that is, meat, fish, seafood, poultry, eggs and low-fat dairy products.

Let’s take a closer look at the “Alternation” stage, which takes months for many. The basis here is alternating between a protein cycle and a protein cycle combined with raw or cooked vegetables. And if there are usually no problems with vegetables, then traditionally there seem to be few tasty protein recipes. We offer only 10, but guaranteed to be delicious, with permitted additives and seasonings.

Minced meat casserole

1.2 kg ground beef
4 eggs
salt
black pepper
1 onion
50 g cottage cheese

Beat 2 eggs, chop the onion, add cottage cheese, salt and pepper, mix everything with the meat. Sprinkle a baking dish with flour (a thin layer! It’s better to cook without it, use a silicone mold) and lay out half the mixture. Hard-boil the other 2 eggs, chop and place on the minced meat. Cover with the other half of the mixture. Bake in an oven preheated to 180C for about an hour. Serve with horseradish sauce. You can also add tomatoes and Bell pepper, if the alternating day allows it.

Chicken with tarragon

1 chicken
3 cloves garlic
several branches of tarragon

Peel and finely chop the garlic, chop the greens. Rub mixture over whole chicken. Separately, sprinkle the inside with chopped tarragon. Add a little salt and pepper. Bake in the oven. Don't eat the leg and wings.

Turkey cutlets

2 turkey fillets
100 g low-fat soft cottage cheese (0%)
1 tsp corn starch
4 tsp mustard
pinch of ground pink pepper
2 sprigs thyme or favorite herbs
salt

Preheat the oven to 180°C. Fry the turkey on both sides in a nonstick pan for 1 minute each side. Place the meat on a plate. Mix cottage cheese with cornstarch and mustard. Season with salt and pepper and add pink pepper. Place each piece of turkey on 20x30cm parchment paper and brush with sauce. Sprinkle with thyme. Roll into rolls and wrap with paper several times. Then place on a baking sheet and place in the oven for 25 minutes. Serve hot.

Baked assortment

1.5 kg chicken
400 g beef
1 kg rabbit meat
200 g low-fat ham
veal bones
thyme
Bay leaf
pink pepper
salt
vinegar

Cut all the meat and ham into pieces. Mix and place in a baking pan. Season with salt and pepper, add thyme, bay leaf and pepper. Fill with a mixture of water and vinegar (2 parts water to 1 part vinegar), add veal bones to obtain jelly. Cover with a lid and bake for 3 hours at 200C. Served chilled is also delicious.

Mustard bunny

1 small rabbit
3 tbsp. mustard
a pinch of dry thyme
salt

Coat the rabbit carcass with mustard, sprinkle with salt and thyme, and wrap in foil. Bake for about an hour in the oven at 180C. Remove the foil and remove any visible fatty parts. Serve with mustard sauce.

Thai chicken broth

2 chicken fillets
2 liters of cold water
1 onion, quartered
1 bunch coarsely chopped cilantro
2 stalks lemongrass
zest of 1 lime
salt and white pepper

Place the chicken in a deep pan and pour cold water. Bring to a boil, skim foam from surface. Reduce heat, add remaining ingredients and simmer for 1.5 hours over low heat. Serve with a boiled egg.

Don't forget to drink more water, it cleanses the body and improves diet results

Baked spicy fish

1 mackerel or other fatty fish
1 clove of garlic
cilantro
allspice peas
salt
lemon

Make cuts on the cleaned fish. Chop the garlic. Rub the fish with half the amount of garlic, salt and allspice. Insert lemon slices into the cuts, cilantro and the remaining garlic into the belly. Bake in foil at 170C for about 30 minutes. (If you are preparing salmon fillet, place garlic and pepper on the fish, and herbs under the fillet).

Dorado with herbs

2 doraba fillets
rosemary
mint
garlic
lemon

Salt the cleaned fish. Place a bunch of herbs, peeled garlic cloves and a slice of lemon into the belly. Wrap in foil and bake at 180C for 30 minutes.

Pink salmon soup with egg and tofu

1 onion
1 can of pink salmon in its own juice
2-3 chicken eggs
tofu cottage cheese or soft cottage cheese 0% fat
dill
soy sauce
pepper

A little strange canned soup, which, nevertheless, seems very tasty during a diet. Peel the onion and, without cutting, place in a saucepan with 1 liter of water and boil. After 5-7 minutes, remove the onion and add pink salmon, mashed with a fork, into the broth. In a separate bowl, beat the eggs with a whisk, then slowly pour them into the broth with the fish, stirring constantly - you will get “curly egg crumbs”, often found in Asian dishes. Add tofu, cut into small pieces, to the finished soup. Season with dill, soy sauce, pepper. On vegetable days you can use canned food tomato juice.

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Recipes separate power supply: protein dishes

Recipes for separate meals: protein dishes for breakfasts, intermediate meals

Fruit salad

Preparing this salad takes approximately 15 minutes.

• hazelnuts - 1 tbsp. l.
• orange small size
• cottage cheese - 100 g.
• kiwi.

Orange and kiwi are cut into slices. Some of the nuts are crushed and added to the cottage cheese, some are set aside for garnish. The cottage cheese is placed on a plate, decorated with fruit slices on top, and sprinkled with hazelnuts.

Gourmet gourmet breakfast

It cooks within 15 minutes.

Required ingredients for one serving:

• apple
• pear
• cottage cheese - 2 tbsp. l.
• flaxseeds - 2 tbsp. l.
• honey - 1 tsp.
• almond mousse - 1 tsp.

Grate the pear and apple (or use a blender). Strawberries are washed, sorted and finely chopped. Flaxseeds are ground.

Then use a blender or mixer to puree fruits, honey, cottage cheese, flaxseeds, and almond mousse.

Omelette with tomatoes and cheese

It will take about 20 minutes to prepare the omelet.

Required ingredients for one serving:

• tomato - 2 pcs.
• egg - 2 pcs.
• sea ​​salt, as well as herbal or aromatic salt
• chives
• cheese - 50 g.
• butter - 1 tbsp. l.

The eggs are scrambled and seasoned with sea salt, as well as aromatic or herbal salt. Chop the chives finely, the cheese into small cubes, and add half the onion to the eggs. Melt one teaspoon of butter in a frying pan, bake an omelette over low heat, remove it and put it in a warm place. Tomatoes are cut into slices and fried in butter. At the end, put the tomatoes on a plate, put an omelette on them, and decorate with onions on top.

Raspberries with cottage cheese

This dessert will take approximately 10 minutes to prepare.

Required ingredients for one serving:

• cottage cheese - 50 g.
• raspberries - 100 g.
• sesame seeds or poppy seeds - 1 tsp.
• honey, maybe maple syrup - 1 tbsp. l.
• ½ tsp. lemon juice
• mineral water.

Cottage cheese is mixed with maple syrup (or honey) and lemon juice. Then add raspberries to the cottage cheese. The resulting mass is softened mineral water, sprinkle with sesame or poppy seeds on top.

Fruit with melted cheese

It will take 10 minutes to prepare the fruit dish.

Required ingredients for one serving:

• melted cheese - 100 g.
• fruits that are grown in season (for example, apples, strawberries, raspberries, pears, peaches, except dates and bananas) - 150 g.

The fruits are cut into small pieces and mixed with melted cheese.

Fruit kefir

It will take ten minutes to prepare kefir.

Required ingredients for one serving:

• fruits (1-2 peaches or orange, or a handful of strawberries, raspberries, currants - to choose from).
• kefir - 250 g.

Wash the peaches, cut them, and puree them in a blender or mixer. Gradually add to kefir and mix.

Recipes for separate meals: small protein dishes

Salad with egg and spinach

The salad will take 30 minutes to prepare.

Required ingredients for one serving:

• spinach leaves - 100 g
• onion slices - 2 tbsp. l.
• head onions
• Hard boiled egg
• cream - 2 tbsp. l.
• molcosan - 1 tbsp. l.
• mustard - 1 tsp.
• sea ​​salt.

Spinach leaves are washed, hard veins are removed, and cut into strips approximately 5 millimeters wide. Onions are cut into small cubes.

Cut the egg and remove the yolk. To obtain the sauce, mix it with mustard, cream, molcosan, salt and green onions.

Season the sauce with spinach and onions. The protein is cut into small pieces and sprinkled on top of the salad.

Country salad

It will take 20 minutes to prepare the rustic salad.

Required ingredients for one serving:

• green grapes - 100 g
• celery root
• sour green apple
• cream (can be 1st grade sour cream) - 100 g
• walnuts, shelled - 3 pcs.

The apple is cut into small cubes. Celery is cut into thin slices. The grapes are divided in half, 2 walnut kernels are coarsely chopped.

The prepared ingredients are mixed with cream and topped with a walnut kernel.

In addition to grapes, you can use oranges or tangerines.

Salad with cabbage and fruits

The salad will take 60 minutes to prepare.

• small head of red cabbage
• small head of white cabbage
• grapefruit
• apple
• bell red pepper
• celery tubers - 70 g
• shelled walnuts - 30 g
• cream - 70 g (or sour cream)
• mayonnaise - 70 g
• herbal salt.

Remove the top leaves from red cabbage. Then the inner ones are carefully removed so that the “bowl” of leaves is preserved. This “bowl” is washed and allowed to dry. The extracted leaves are thinly sliced.

White cabbage is peeled, washed and finely chopped.

Grapefruit pulp, apples cut into cubes.

Celery is cleaned, rubbed on a fine grater, and sprinkled with lemon juice. The pepper is divided into 4 parts and cut into small strips.

The cream is mixed with mayonnaise, seasoned with herbal salt. All prepared ingredients, except the “bowl” and nuts, are combined with the sauce and allowed to stand under the lid for fifteen minutes. At this time, the nuts are cut coarsely.

Place a salad bowl in the “bowl”, filling it with the prepared dish. Top the salad with nuts.

Cold cucumber soup

The soup takes approximately 30 minutes to prepare.

Ingredients required for two servings:

• whole milk - 250 ml
• yogurt - 120 ml
• white dry wine
• cucumbers - 250 g
• chopped dill - 1 tbsp. l.
• maples. syrup - 1 tsp.
• garlic cloves - 3 pcs.
• green onion
• sea ​​salt, herbal salt
• lemon juice.

Chopped garlic cloves are combined with herbal salt. Green onions are finely chopped and mixed with garlic paste.

Whisk white wine, milk and add garlic and onion paste.

Some cucumbers are cut into thin slices for decoration, the rest are grated on a fine grater and added to the soup.

Season the soup with lemon juice, herbal salt and maple syrup. When serving the dish, it is decorated with dill and cucumber slices.

Recipes for separate meals: basic protein dishes

Green onions with apples

The cooking time for this dish is 1-1.15.

Ingredients required for two servings:

• sour apples - 2 pcs.
• cream - 100 g
• sea ​​salt
• green onion roots - 2 pcs.
• poppy or sesame seeds - 25 g
• vegetable oil - 1 tsp.
• sprouted wheat grains - 70 g
• cottage cheese - 100 g
• eggs - 3 pcs.
• sea ​​salt
• herbal or aromatic salt
• nutmeg
• butter to grease the baking dish.

Green onions are cut into narrow rings. Peeled apples are coarsely chopped. The oven is heated to 200°.

First the onions are stewed in vegetable oil, then apples are added to it and salted.

Separately, fry sesame seeds until golden yellow without adding oil.

Whip cream with eggs, cottage cheese, sea salt, herbal salt and nutmeg.

Place the onions and apples in a large, greased pan, sprinkle with sesame seeds and a third of the sprouted grains. Add curd mass. The average cooking time for a casserole is thirty-five to forty minutes. At the end, the finished casserole is sprinkled with sprouted grains.

Veal with vegetable sauce

It will take approximately 2 hours to cook the veal.

Ingredients required for two servings:

• veal - 300 g
• lemon
• carrots - 2 pcs.
• sea ​​salt
• a mixture of herbs - tarragon, marjoram.
• bulbs - 2 pcs.
• clove of garlic
• celery root (about 50 g)
• tomatoes - 2 pcs.
• white dry wine - 0.25 l
• parsley for decoration
• vegetable oil - 1 tbsp. l.

Veal is cut into slices. The herbs are washed and placed in a linen bag, tied.

Grate the lemon zest on a fine grater and squeeze out the juice.

Garlic and onions are cut into slices, carrots into small cubes.

Tomatoes are scalded with boiling water and quickly cooled to remove the skin. One of the tomatoes is cut into cubes, the other is mixed into puree.

Onions are stewed in vegetable oil in a pot or pan until transparent. Then add veal, carrots, celery, tomatoes and fry for 23 minutes.

Then the meat mixture is salted, herbs in a bag, lemon juice and zest, tomato puree and wine are added. After mixing everything, simmer over low heat for 1 hour.

After this, take out the meat and the bag of herbs. The herbs are returned to the contents of the pot and everything is brought to a puree state. Before serving, the veal is laid out with vegetable sauce and sprinkled with parsley on top.

Vegetables with veal

It will take about one hour to cook veal with vegetables.

Ingredients required for two servings:

• veal fillet - 300 g
• champignons - 70 g
• carrots - 250 g
• Brussels sprouts - 250 g
• onions - 150 g
• vegetable oil - 1 tsp.
• white dry wine - 120 ml
• sea ​​salt, herbal salt.

Preheat the oven to 220°. Grease a baking dish with vegetable oil, lay out the veal and fry for about twenty minutes.

And at this time, cut the onion into small cubes, champignons, and carrots into large pieces.

After twenty minutes, add wine and onion to the veal, reduce the heat to 200° and simmer for ten minutes. After this, add the mushrooms and simmer for another fifteen minutes.

At this time, boil the Brussels sprouts and carrots. Finally, the veal and vegetables are seasoned with herbal salt and served.

Eggplant with chicken legs

To cook eggplant you will need 1 - 1.15.

Ingredients required for two servings:

• eggplant
• tomatoes - 6 pcs.
• bulbs - 4 pcs.
• chicken legs - 2 pcs.
• half a lemon
• mint - 1 tsp.
• sea ​​salt
• butter - 1 tsp.
• champignons - 100 g.
• a pinch of cinnamon, nutmeg, ginger

Cut the onion into slices, peeled eggplant into strips, and tomatoes into large pieces.

Fry chicken legs in butter in a saucepan or pot, then remove. Pieces of eggplant and onions are placed in the remaining fat and stewed.

Then squeeze the lemon and add the meat again. Seasonings, mint, and tomatoes are also added. Pour water, which should cover the meat up to half. Simmer over low heat for thirty minutes.

During this time, cut the champignons into pieces and after 30 minutes add them to the legs and simmer for another 30 minutes without closing the lid.

Vegetables with fish cutlets

This dish can be prepared in sixty minutes.

Ingredients required for two servings:

• celery root (about 400 g)
• cod - 2 pieces
• black olives - 60 pcs.
• feta cheese - 50 g.
• tomatoes - 2 pcs.
• butter - 1 tbsp. l., some amount for greasing the mold
• sea ​​salt
• a few basil leaves
• olive oil - 1 tbsp. l.
• white dry wine - 100 ml
• herbs of Provence.

Celery is cleaned, cutting out the veins, and cut in half lengthwise. Melt the butter in a saucepan and simmer the celery halves in it for a while, then add some salt, add white wine and simmer for 20 minutes over low heat with a lid.

At this time, the tomatoes are cut with a cross to remove the skin, scalded with boiling water, cooled with cold water and cut into cubes. The olives are pitted and cut in half.

Preheat the oven to 180°. Combine tomatoes and olives, add basil leaves cut into strips and season with salt. Cut the cheese into pieces.

First place the celery halves in the baking dish, top with the tomato mixture, then pieces of cheese and pieces of fish rubbed with vegetable oil and salt. Everything is sprinkled with herbs and baked in the oven for twenty minutes.

Weekly menu and recipes for preparing protein dishes

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, 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: stews legumes with vegetables.

Snack: low-fat kefir with blueberries.

Dinner: braised 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, in a person weighing 65 kilograms, in two weeks strict diet and constant physical activity, about 7-10 kilograms can be lost.

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. 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 cocktail. 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 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 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 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 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. Light salad, which is perfect for quick snacks, is made on the basis of 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.

IN dietary nutrition There is one product 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 beneficial properties white mistletoe. This plant is often used in classical medicine; mistletoe allows short time 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, however a large number of reviews from those losing weight indicate that the plant decoction 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 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 basis healthy eating consist of protein dishes, some complex carbohydrates and a very limited amount of fat. If fat is found in almost all animal products, as well as in nuts and vegetable oils, and fruits, vegetables and cereals are rich in complex carbohydrates, then easily digestible proteins in foods must first be found, and then properly prepared. Not all foods absorb proteins equally well.. This must be taken into account.

Biological role of protein dishes

Proteins or proteins trigger metabolic processes in the body, act as the founders of the cytoskeleton (maintain the constant shape of the body's cells), participate in the production of protective collagen, ensure the transmission of body signals, support the functioning of the immune system and help the body cope with bacterial, viral, fungal, chemical, and toxic loads .

Main sources of protein

The following foods are richest in protein:

• Meat – liver (beef, lamb, pork), beef heart, rabbit, beef, pork, veal;
• Poultry – turkey, chicken;
• Fish and seafood - tuna, chum salmon, pink salmon, salmon, saury, bream, perch, halibut, pollock, shrimp, crayfish, squid, octopus;
• Dairy products - cottage cheese, different types of cheeses, milk, Varenets, yogurt, kumiss, kefir, butter, condensed milk, buttermilk, yogurt, fermented baked milk, cream;
• Nuts and seeds – peanuts, hazelnuts, almonds, walnuts, sunflower seeds, cashews, sesame seeds, pistachios;
• Legumes - soybeans, beans, peas, lentils, mung beans, chickpeas;
• Cereals – rye ( Rye bread), wheat (wheat baked goods, Wheat groats), buckwheat, rice, oats, corn, barley;
• Eggs – chicken, quail;
• Fish caviar – salmon species.

Less protein is found in vegetables, fruits, berries and mushrooms. In addition, in these products the protein is in a form in which it is not completely absorbed and does not break down during digestion into its entire spectrum. necessary for a person amino acids. Of this category, the most “protein-rich” are the following:

1. dried apricots;
2. dates;
3. prunes;
4. bananas;
5. avocado;
6. raisin;
7. figs;
8. tomatoes;
9. Bell pepper;
10. Brussels sprouts;
11. blackberry;
12. blueberry;
13. nectarine;
14. sea ​​​​buckthorn;
15. rowan (both red and chokeberry);
16. rose hip;
17. broccoli;
18. cauliflower;
19. White cabbage;
20. Jerusalem artichoke.

Protein is also found in greens:

• basil;
• dandelion leaves;
• watercress;
• green onions;
• parsley;
• dill;
• spinach.

The following mushrooms are richer in proteins than others:

1. Oyster mushrooms;
2. Morels;
3. Boletuses;
4. Champignon;
5. Boletuses;
6. Boletus mushrooms;
7. Honey mushrooms.

Dried mushrooms contain almost ten times more protein than fresh ones.

By combining these products you can prepare many delicious dietary dishes, rich in protein and beneficial for your figure.

Protein dishes from animal products

Chicken fillet in kefir

Products:

• Chicken fillet – 1 pc.;
• Kefir – 50 ml;
• Greenery.

Preparation:

Cut the fillet into thin pieces, pour in kefir and leave in the cold for three hours.

Place the fillet in a bowl with a thick bottom and walls and simmer for about forty minutes.

Sprinkle with chopped herbs - basil, dill, parsley.

Fish baked with vegetables

Products:

1. Fish carcass – about 1 kg in weight;
2. Tomatoes – 2 pcs.;
3. Onion – 1 pc.;
4. Sweet pepper – 1 pc.;
5. Garlic – 3-5 cloves;
6. Olive oil – 1 pc. spoon;
7. Lemon juice – 2 tbsp. spoons.

Preparation:

Using a thin knife, cut the peeled tomatoes, onions, and peppers into rings.

Make a homogeneous sauce from oil, lemon juice and crushed garlic.

Coat the fish with sauce, place on waxed paper, cover with vegetable rings and bake in the oven.

Steamed mushroom cutlets with beef

Products:

• Champignons – 100 g,
• Honey mushrooms – 100 g,
• Oyster mushrooms – 100 g,
• Minced beef - 100 g,
• Onion – 1 pc.,
• Egg – 1 pc.,
• Breadcrumbs for breading.

Preparation:

Prepare minced mushrooms in a blender, add minced meat and grated onion, beat in the egg.

Mix and form cutlets.

Roll in breadcrumbs and place in a steaming bowl.

Cook for about an hour.

Protein salad with cheese

Products:

1. Hard grated cheese – 70 g;
2. Boiled eggs – 2 pcs.;
3. Canned corn – 100 g;
4. Avocado – 1 pc.;
5. Garlic - a couple of cloves;
6. Sour cream;
7. Assorted greens.

Preparation:

Chop the avocado and eggs.

Collect cheese, eggs, corn, avocado, grated garlic and chopped herbs, season with sour cream.

Chicken with dried fruits

Products:

• Chicken carcass – about 2 kg in weight,
• Steamed rice – 200 g,
• Dried apricots – 50 g,
• Prunes – 50 g,
• Raisins – 50 g,
• Figs – 50 g,
• Walnuts – 50 g,
• Lemon – 1 pc.,
• Liquid honey – 2 tbsp. spoons,
• Fresh grated ginger root – 1 tbsp. spoon,
• Black pepper.

Preparation:

Pour hot water over dried fruits for an hour, drain, and chop.

Crush the nuts.

Mix dried fruits and nuts with rice, stuff the chicken carcass with this minced meat.

Squeeze the juice from the lemon, mix with ginger, honey and pepper until smooth.

Coat the chicken with the resulting sauce and bake in the oven.

To prevent burning, cover with foil.

This dish is very high in calories, so you can eat it in the first half of the day.

Stuffed peppers in a slow cooker

Products:

1. Bell pepper – 10 pcs.,
2. Minced beef – 500 g.,
3. Steamed rice – 200 g,
4. Onion – 1 pc.,
5. Garlic – 3 cloves,
6. Greenery,
7. Tomato juice or diluted tomato paste.

Preparation:

Mix the minced meat, rice, chopped onion, crushed garlic, chopped herbs and stir in the minced meat.

Stuff the peeled peppers.

Place them in a multicooker bowl, pour tomato juice or diluted paste over half the peppercorns, and simmer for about an hour.

Protein salad with chicken and mushrooms

Products:

• Boiled chicken fillet – 200 g,
• Boiled mushrooms – 200 g,
• Boiled eggs – 2 pcs.,
• Hard grated cheese – 50 g,
• Sour cream – 2 tbsp. spoons,
• Mustard – 1 tbsp. spoon,
• Chopped dill – 1 teaspoon,
• Black pepper.

Preparation:

Chop meat, mushrooms and eggs.

Combine sour cream, mustard, dill and pepper, beat with a fork.

Collect all ingredients and season with sour cream and mustard sauce.

Protein is the main builder of muscle tissue, a participant in many processes in the body, its main share comes from food rich in protein. Lack of protein causes dire consequences - reduced immunity, performance and memory, dysfunction internal organs. Excess protein is extremely rare, but it also leads to disastrous consequences for the body. This diet should be accompanied physical activity, and the menu, in addition to protein, should contain fats and carbohydrates, but in small quantities. The result of the diet is achieved due to the fact that a sufficient amount of protein enters the body, which, in combination with physical activity, strengthens and builds muscle tissue, and fat mass is lost.

In order to go on this diet, be sure to consult your doctor; it is contraindicated for diseases of the liver, kidneys and heart, as well as pregnancy.

Basic rules of a protein diet:

• every meal is protein in combination with other foods;
• All food should be prepared without fat. Your fat allowance per day is 30 grams, which is 1 - 2 tbsp. l. oils as salad dressing;
• until 2 o'clock in the afternoon you are allowed to eat complex carbohydrates in the form of cereals (rice, buckwheat, oatmeal) 4 - 6 tbsp. l.;
• you can use vegetables that do not contain starch (or with a minimal proportion of it) - cucumbers, tomatoes, zucchini, cabbage and lettuce;
• For fruits, give preference to citruses or unsweetened apples (1 – 2 per day);
• drink plenty of water (1 – 2 liters per day);
• You need to eat 4-6 times a day, approximately every 3 hours;
• use herbs, lemon juice, soy sauce, balsamic vinegar, garlic as seasonings;
• do not drink alcohol and sweets during the diet;
• adhere to the table of protein content in foods;
• The duration of the diet is no more than 2 weeks.

Protein diet menu for weight loss

Each meal should contain one of these products and some other dishes, according to the rules listed above:

1. 150 – 200 gr. tofu;
2. 200 – 250 gr. low-fat cottage cheese;
3. 4 – 6 egg whites;
4. 150 – 300 gr. seafood;
5. 150 – 200 gr. lean fish;
6. 150 – 200 gr. chicken breast without skin;
7. 100 gr. beef or veal;
8. A protein shake is a meal on its own without any additions.

Example for creating a menu:

Breakfast: 4 – 5 egg whites baked with spinach, oatmeal (100 g) with cinnamon, tea or coffee without sugar and milk.

Lunch: 150 gr. chicken breast (boiled or steamed), 100 gr. sauerkraut.

Dinner: soup with vegetables and 100 gr. meat.

Afternoon snack: 200 gr. cottage cheese and baked apple.

Dinner: 200 gr. steamed lean fish and 60 gr. beans.

Before going to bed, drink a glass of kefir.

Recipes for 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.

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

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.

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.

Greek salad with shrimp. Prepare 300 gr. shrimp, 150 gr. cherry tomato, 1 cucumber, half a bunch of lettuce, 50 gr. feta, 1 bell pepper, a couple of olives. Boil the shrimp, chop all the ingredients, use as a dressing olive oil, pepper and garlic to taste.

Stuffed squid. Place 2 squid carcasses in boiling water and cook for 3 minutes. Finely chop the eggs, champignons, low-fat cheese and herbs. Fry the filling ingredients without oil and season with natural soy sauce. Stuff the squid and fry for a couple of minutes in a frying pan.

Broth with egg noodles. Beat 3 eggs and fry them into thin pancakes. Boil the chicken bone broth. Cut the pancakes into thin noodles and mix them with the broth before eating.

Curd omelette. Thoroughly mix 2 egg whites with low-fat cottage cheese (100 g), water, herbs and spices. Place in a frying pan and bake in the oven.

Cottage cheese dessert. Mix liquid low-fat cottage cheese with orange and apple pieces, then beat with a mixer, place in molds and place in the freezer. Once frozen, the dessert looks like ice cream.

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 in a hot frying pan and simmer for 5 minutes on each side.

Chicken julienne with champignons. Boil the chicken fillet and cut into cubes, stew the mushrooms with onions. Place chicken, mushrooms in molds and pour sauce (50 ml kefir and 2 tbsp water). You can sprinkle cottage cheese on top and bake in the oven for 10 minutes.

Vegetable stew with chicken. Stew the pieces of chicken fillet with onions, after a few minutes add shredded cabbage and water as needed. Chop the peeled tomatoes, bell peppers and green beans, and after 10 minutes add them to the cabbage and chicken. Simmer for 20 - 30 minutes.

Meat cutlets with cheese. Take chicken and Ground beef in a 1:1 ratio and mix with 1 egg. Form cutlets and place on baking paper or foil, place a small piece of cheese in the middle of the cutlets. Leave in the oven for 40 minutes.

Fish in Polish. Boil the fish and divide into small (2 - 3 cm) pieces without bones. Place them in a saucepan and pour fish stock over them to cover the fish pieces. Add some spices and grate 1 egg and 2 egg whites. Simmer for 5 - 7 minutes over low heat with the lid closed.