What can be prepared on a delicious protein diet. Slimming Slimming Recipes

The protein diet implies weight loss due to an increase in protein consumption, cutting - carbohydrates and reduce the general caloric content of portions. It is believed that the full rejection of carbohydrates allows you to lose weight more efficiently, but this method is not too safe for health.

Recipes of protein dishes, including soup recipes, these days are especially popular. Inspired by the example of many stars of show business, cinema and politics, quickly and efficiently slimming precisely on protein diets, people around the world are interested in which dishes can be a daily diet with a protein diet.

At the time of the diet, it is necessary to reduce the use of carbohydrates and fats, in order for your menus to be boring, we offer several recipes for protein dishes.

Second dishes

Chicken fillet in kefir

Cut 100 gr. Chicken fillet and mix with salt, pepper, greens. Mix 50 ml. kefir, 50 ml. Water and pour fillet. Put in the refrigerator at least by 3 hours. Then lay out on the hot frying pan and 5 minutes from each side.

Fried eggs on drying

We take a box for warming up the meal in the microwave, we divide a dozen-other eggs there (how many xD is needed), stir for a couple of minutes (depends on the number of eggs. The more - the longer) in the microwave)

Cool that in size it turns out less than 10 eggs boiled. It is more convenient to eat - do not give). And delicious) Yes, you can add anything. Greens, meat that you wish ...

Fish baked in the oven

Any fish for your taste (I take Heck, Mintai, Cod, Tilapia, Pangasius, Trout) Pour the lemon juice, sprinkle with dried herbs, baked in the oven until readiness.

I put the foil on the baking line (or in the form for the baking) and add a little cloth, - and the tray then do not need to wash, and the fish does not stick and does not burn. You can do in the sleeve for baking.

Chicken fillet in lemon juice

Chicken fillet repel, pour with lemon juice, sprinkle with natural spices (I take dried herbs), salt (I do not eat salt, therefore it is not salt). Leave woven for a couple of hours. Fry on a season without oil.

Fish in Polish

Boil fish (I take a mixture / heck / cod) for this dish). Disassemble from bones to pieces of about 2-3 cm. Stay in a saucepan, pour the fis broth (whatever it is a fish), salt (I'm not saline) / pepper, to lose 1 whole boiled egg + 2 protein. Stew on a small fire under the lid of about 5-7 minutes.

Fish Cutlets under the Basil Sauce

• Fish fillet (I had Pangasius and Piksha)
• 1 egg
• quarter Lukovitsa
• slight salt
• for sauce overtake
• slight mustard
• dry basil

For sauce mix all the ingredients and put the sauce on the side. Fish fillet Wool with a bow in a dalender or a meat grinder a little salt and form small at all cakes. Because frying on a dry pan on a small fire under the lid. Everything is simple.

Roast pork in soy sauce

Ingredients:

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

Preparation steps:

A piece of pork grate with lemon juice, sprinkle with pepper, crushed laurel sheet and salt. Put in the oven. Periodically, the meat must be poured out the release juice.

Finished roast cut into pieces, lay out on the dish and pour soy sauce. Separately serve greens, pickles, pickled patissons, zucchini, tomatoes, sauer cabbage.

Beef with brown rice

250 grams of meat chopped on the same cubes need to fry in olive oil, after that pour them with two glasses of water, salt, add to the taste of spices, and leave for half an hour to stew. You will get broth to which you need to add a brown rice half-table and leave everything on fire until the rice is unpacked, and the broth will not evaporate.

Video recipes of protein dishes

Protein omelet for a couple

Chicken breast roll

Curd rolls

Pie with egg and onions

Crispy fish sticks

Protein soups

At first glance, it may seem that the preparation of soups in the framework of the protein diet is almost impossible. After all, traditionally soup (except Vegetarian) is a combination of a protein basis (broth of meat, birds, fish, seafood, etc.) with carbohydrate refill (various vegetables, cereals, pasta or noodles, etc.). Meanwhile, liquid food promotes weight loss, and with any diet liquid dishes as it is impossible to more by the way. How to cook soup for a protein diet, excluding most of the usual vegetables and cereals? In fact, quite simple!

Spinach soup

Ingredients: breast or shin of turkey without skin, 1 spinach packaging (you can use a frozen product), 2 cloves of garlic, any spicy herbs at will, a third of a glass of low-fat milk, salt, pepper.

Cooking: Boil the turkey, remove the meat from the broth and give it to cool. Spinach to cut and cook in the cooked broth for about 5 minutes. The turkey meat to disassemble, separate from the affairs and alive, finely cut and return back to the broth. Cook together spinach and turkey for a couple of minutes. To give the resulting "Cashitz" a little cool, then with the help of a blender to turn it into a puree, gradually adding into the milk soup, spices and finely chopped herbs. It is better to serve at the table right away, with a re-heating soup may lose a puree-shaped consistency.

Fishing Soup "Salmon with Milk"

Ingredients: 450 g Salmon fillet, 3-4 medium-sized tomatoes, 1 bulb, 1 carrot, half-liter milk, any greens, at will, salt, pepper.

Preparation: Tomatoes quivel, clean the skin and finely cut with them. Clear bulb and stain too small. Grind carrots on the grater. In a frying pan with a non-stick coating, fry carrots and onions, a little later add tomatoes to them. Shoot in a saucepan, pour 1 l of water, bring to a boil. Next, cook vegetables on slow heat for about 6-8 minutes. Cut the salmon with small cubes, add to broth. After a couple of minutes, add milk. After 5 minutes, add spices and greens and turn off. Let break for 15-20 minutes.

Soup with meatballs

On the chicken bone, prepare the broth, twist the meat of chicken breast in the meat grinder, make meatballs from it and add them to boiling broth. Then add to the water the pod of beans, a little Bulgarian pepper and greens.

Snake Supchik

Salads.

Protein salad

Cook the eggs sick, add chicken breast and squid into it.

Salad of chicken and asparagus

Required ingredients:

1. Boiled chicken (preferably breast) - 300 grams,
2. Fresh cucumber - 2 pieces,
3. Cauliflower - quarter Kochan,
4. Celery root - 60 grams,
5. Green peas - 2 big spoons,
6. Boiled asparagus - 100 grams,
7. Vegetable oil - six tablespoons,
8. Apple vinegar - four tablespoons,
9. Salt, pepper is one pinch.

Cooking method:

Cauliflower inflorescences to boil along with sliced \u200b\u200basparagus and chicken. Cucumbers and celery chopping fine straws. All ingredients are connected, add green peas, pepper, salt and put in a salad bowl, pre-locating vegetable oil and apple vinegar.

Squirrels whipping a wedge with milk. I add a little spice. In the direct case, the Pork Salt Crystalls Park. Ham cutting with straw brushed on a dry frying pan (better tefal) Then we reduce the fire in bulk the egg mixture and drowned under the hryon until readiness.

And voila. Very tasty.

Different dishes

Cottage cheese casserole

200 GG of cottage cheese, Paul Cocoa Spoon, Cinnamon, Vanillin. 180 "in the oven, bake for 20 minutes.

Boiled omelet.

Ingredients

1 egg, 2 protein from eggs 30 ml of milk / 50 ml of water salt to taste

Cooking method

Eggs beat, then add milk / water and beat everything together. Mass pour into a jar with a screw lid, then in a saucepan with water. From the moment of boiling water for 25 minutes. The lid is not strongly screwed.

Fast cheesery

Required ingredients:

1. Rustic cottage cheese - 200 grams,
2. Chicken egg (preferably only protein) - 1 piece,
3. Barley Toll - 3 dessert spoons.

Cooking method:

All ingredients need to mix and make cheese from them with a thickness of one centimeter. Put the dish in the microwave oven for five minutes.

Omelet from proteins with ham (for breakfast)

• 2 squirrel from eggs
• two Three Round Ham Diet
• paul Skipped Milk

Omelet with tomatoes

Clean the tomatoes from the peel (for this you can lower them in boiling water), cut, put on the bottom of the frying pan and sweat a little. Wear eggs and pour them on tomatoes. After 5 - 7 minutes can be removed from the stove.

Curd dessert

Liquid low fat curd mixed with pieces of green apple and orange without adding sugar. If you beat it with a mixer, and then freeze in silicone forms in the freezer, it turns out homemade ice cream.

Gentle curd ice cream

Thus, using the presented protein diet recipes, you will never experience a sense of strong hunger. After all, such dishes are very saturated with the body, but at the same time contribute to his weight loss.

The result will not make yourself wait, especially if you combine a diet with exercises, so it is ideal not only for women, but for men ...

A variety of protein diet recipes help to build a power plan in advance, without spending a lot of time on cooking. They include themselves and budgetary, and more sophisticated options, which in a short time will help reset weight.

Homemade cocktails for weight loss

One of the universal methods of inclusion of protein in the diet are cocktails - they can be a full-fledged substitute for the usual meal, since they contain the necessary proportion of protein products. It is convenient to take them to work in a glass bottle or drink in a break between workouts.

Cinnal protein cocktail

Ginger root (2-3 cm thick) clean, grasp grate. Add 10 g cinnamon powder (for this you can smoke with a brown stick in a blender), a pinch of Cayenne pepper. Pour the ingredients of a minced kefir.

Protein cocktail with dried fruit

Linen squirky drink

The combination of orange and protein accelerate the metabolism, and flax seeds are sludder and toxins. Orange Clear from Cork, half citrus to lay in the container, add a glass of natural savory yogurt, fall asleep in the bowl of the blender, crushed.

Omelet

This dish refers to classic protein breakfasts. If desired, sitting on a diet, it can be used every day, a variety of additional components. Recipes can be prepared both on the stove and in other household appliances.

Omelet recipe in the steamer

Located in a player bowl (pre-lubricated olive oil) 4 eggs. Add milk half a cup. Salted a little, pepper. Beat a mixer. Install the tank in the device, set the normal mode for 20 minutes. As soon as it will be ready, a hot dish sprinkle from above fresh dill.

Omelet recipe in a slow cooker

It is possible to solve the problem of lack of time using a slow cooker. It is often an indispensable assistant in cooking dishes for a protein diet. 4 raw eggs pour 100 ml of milk, slightly salt, beat the mixer (you can thoroughly interfere with a spoon). Pour the protein mixture into a multicooker bowl. Set the "Baking" mode.

Recipe in microwave

3 raw eggs (for more dietary diet, yolks are recommended not to use) mix with 50 ml of milk. Add finely chopped spinach, dill. Thoroughly beat and send to the microwave for 3 minutes. Omelette is better to cover with a lid.

Protein breakfasts

The first meal on the protein diet should be the most nutrient. It is this meal that should include a small proportion of carbohydrates per day to provide the body with the necessary energy and dispersed the metabolism. In addition to the specified recipes, it is also possible to prepare rice, buckwheat, barley.

Oatmeal

The traditional component of any diet is oatmeal. Porridge from it is suitable for a protein diet. Prepare it better than blasting - this method allows you to maintain more beneficial substances. For this, 2 spoons of Hercules are poured with a glass of boiling water for half an hour. As a protein supplement, fall asleep nuts (almonds, walnut, hazelnuts) or pour kefir instead of water, but it will take more time to insist - at least 40 minutes.

Recipe Sandwiches with Shrimps

A soft cottage cheese is smelted to a piece of whole grain bread. The tops are laid out boiled shrimps and an avocado slice (this is the necessary daily share of useful fat). You can also lay arugula or spinach.

Curd Mousse

200 GG of low-fat cottage cheese beat in a blender with slices of fruits or nuts. Orange, kiwi, grapefruit, peach, apple can be perfect as a fruit supplement, you can take berries. Sprinkle cinnamon from above with a hammering.

Delicious protein dinners

Late reception of food protein diet should also be nutritious, but not fat, so it is better to prepare recipe meals without adding oil, bakeing cutlets in the oven on parchment. It is also useful to replace roasting with grilled baking or cooking in a double boiler.

Chicken Recipe Cutlet

0.4 kg of chicken breast scroll through a meat grinder. Add to minced 100 gr. Curious cheese and raw egg. Pick up a little spice (Mayran, thyme, black pepper, salt). Shape cutlets and bake in the oven for 30 minutes. They can also be prepared in a multicooker in the "Steamer" mode - will take it a little longer, but the dish for a couple will turn out much more useful.

Liver in sour cream

Polkulo chicken liver separating from streak. Grate the carrot on a large grater, the onions are chopped by half rings. Fry vegetables to a golden crust. Add raw liver, 2 spoons sour cream and a little water. Stew to readiness, constantly stirring - 15 minutes.

Baked Steak from Keta

Fish to pickle in lemon juice and spices (coriander, estragon, sage, salt) for 20 minutes. Lay out the cut tomato with rings, lubricate with natural yogurt, sprinkle with grated cheese on top. Bake half an hour.

Protein salads

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

With Tuna

Canned tuna (you only need to take in your own juice) to stretch for a fork, add spinach to it, arugula, fresh cucumber. Sprinkle in sesame.

Recipe for meat salad

100 gr beef booze. Meat fell into small pieces. 100 grams of champignons cut into thin plates, fry in olive oil with onions (small cubes). 50 g Cheese grate cheese. Mix the boiled meat with the other ingredients and fill the spoon of low-fat sour cream.

Shrimp salad

300 grams shrimp boil, clean. Add arugula, Cherry tomatoes (in half), greens of salad. Sleightly salted.

Low-calorie protein soups

Soup recipes for a protein diet are also simple enough, but at the same time they can be a full welcome.

Spinage puree soup

Chicken breast boil until ready in 0.5 liters of water. Broth do not merge, get meat, give it to cool and divide into small pieces. Packing of the ice cream spinach crushing, pour into broth, cook for 5 minutes. Pump the chicken, pour a third of a glass of milk, beat a blender. Add spices - basil and nutmeg.

Chicken Soup in Multicooker

Chicken fillet litter on small pieces, rubbing carrots, chopping onions. Purchase into a bowl of multicookers, pour the required amount of water, salt, pepper. Set the "soup" or "quenching" mode, cooking time is 40 minutes.

Cheese soup

Boil meat (beef, chicken or turkey). Separate on pieces. In the protein broth pour 50 g Cheese and 3 egg squirrels sliced \u200b\u200bby cubes. Cook for 10 minutes. Finally add meat.

Protein snacks

Intermediate techniques of protein food should be a small volume, but thicken the feeling of hunger due to the son's optimal protein content in recipes.

Nut butter

The hazelnut twisted through the meat grinder by adding a handful of Kuragi. Such a sweet snack can be smeared on a whole grain loaf or to eat 3 small spoons during the day.

Protein drink

Connect a spoon of dry protein, 250 ml of freshly squeezed orange juice. In the summer you can add ice cubes. Beat in a blender.

Fruit cottage cheese

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

Protein desserts

During the protein diet you can please yourself with delicious desserts. They will become useful replacement of harmful sweets and will not allow breaking being on a diet.

Oat pancakes

Mix half a cup of milk, 4 spoons of oatmeal (to do it, you need to crush it in a coffee grinder), egg, salt. Bake in a frying pan with a non-stick coating - it avoids the addition of oil.

Recipe jelly

Boil in a saucepan of half-liter milk. Pour before boiling 5 strawberry chopped berries. Dissolve in hot milk 2 small spoons gelatin, thoroughly stirred it. Pour in forms, send to frodder to frozen.

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

The protein diet is extremely popular among many diets. On the principles of protein food, many slimming systems are built (including Duucan diet, the Kremlin diet, etc.), but now it will be about a diet, known as "7 kg in 7 days."

The advantage of this system is that it does not have to suffer from feeling hunger and poor well-being. It also allows you to achieve good results in a rather short time.

This body weight reduction system is based on an increase in consumption of products containing protein and reduce the number of products with fats, carbohydrates. With such nutrition, the body is deficient to replenish the energy substances from food and begins to use the base reserves of the body, i.e. Fat deposits.

Basic principles:

Important to remember! Before starting exercise for 30-40 minutes, you need to drink a protein cocktail. Otherwise, according to professional fitness instructors, the benefits and the ability to create a beautiful relief turns into a potential threat to health.

Permitted protein products for rapid slimming

In the human diet who holds a fast protein diet should be included:

It's important to know! Nutritionists do not recommend eating foods with zero fat, because For normal functioning, the body requires fats. Therefore, when compliance with the diet should not buy, for example, cottage cheese 9-18%, but 5% - to satisfy the need for fats, will not affect health and scales.

The advantage of the system of 7 kg. For 7 days, the fact that you do not have to suffer from feeling hunger and bad well-being.

• sweet, incl. candy, chocolate, cakes, cakes, ice cream, sweet fruits and ready-made fruit juices;
• puffy, incl. bread, pasta, baking;
• potatoes (in any form);
• sausage, sausages;
• fast food and semi-finished products;
• butter and other fats;
• alcohol;
• kashi.;
• saltbecause It delays fluid in the body.

For sweet tolets, the protein diet menu for very fast weight loss may include 1-2 square of bitter chocolate (at least 70%) 1-2 times a week.

Protein drinks for rapid slimming

As dinner, as well as with large physical exertion, protein or protein cocktails will be useful. In sports stores and dietary departments, you can find ready-made drinks or powders that need to be divorced. However, such cocktails can be prepared at home.

As the basis, there can be:

• non-carbonated water;
• low-fat milk;
• yogurt low fatty;
• kefir;
• ryazhenka.

Quail and chicken eggs can act as a protein basis, as well as 5% cottage cheese. And at the final stage, greens or berries are added.

The main thing is to remember that this is a protein diet for very fast weight loss, the menu of which cannot contain any sweeteners incl. Sugar and honey.

Several useful recipes for protein drinks:

1. Vanilla cocktail. Recipe: 100 grams of cottage cheese and 150 ml of milk + vanillin / Vanilla extract.
2. Farm cocktail. Recipe: 150-200 ml of milk and two chicken (4 quail) eggs + parsley or dill.
3. Energy nutritious cocktail. Recipe: 100-150 ml of milk and one chicken / two quail) eggs + 10 g mint + 10 g of ground coffee.

Cooking Rules: It is necessary to beat the blender with a blender, adding each next to the recipe ingredient.

Fast version of diet on protein products for 3 days

For quick weight loss, a few kg for 3 days there is the most rigorous recipe for a protein diet. However, nutritionists warn, diet designed for rapid weight gain, it is quite difficult to keep, and they can also be harmful to the human body.

Applying this diet, you need to be sure that there are no problems with heart, vessels, tract and other bodies.

It's important to know! You can sit on a fast protein diet more often than 1 time per six months, because This power circuit is not balanced.

The main rule is to drink a lot of liquid, harsh teas from herbs.

Menu for all 3 days Standard:

Unlike the weekly option, with a 3x day diet, any physical exertion is prohibited.

It is still very important correctly get out of the blitz diet. It is necessary to extremely slowly increase the amount of calorie consumedAnd also gradually introduce new products, starting with vegetables, fruits and meat, and only then - everything else.

this protein diet for very fast weight loss, the menu of which cannot contain any sweeteners incl. Sugar and honey.

Need to remember! If dizziness, nausea, weakness appears during the diet, you need to immediately stop the diet and return to the previous diet. And best of all before the start of the diet to consult with the doctor.

Approximate dishes menu for every day of the week for very fast slimming on a protein diet

Another the advantage of a protein diet on for very quick weight loss - you can make a menu at your discretion. There are no strict rules here. The given version is just an example.
Portion size is about 200-250 gr.

Day One: Morning, Day, Evening Eating, Smells

Day Two: Morning, Day, Evening Eating, Smells

Day Three: Morning, Day, Evening Food, Smells

Fourth day: Morning, Day, Evening food, snacks

Fifth day: Morning, day, evening meals, snacks

Six Day: Morning, Day, Evening Food, Smells

Seventh Day: Morning, Day, Evening Food, Sneakers

Output from a fast protein diet

The preservation of the result achieved largely depends on the correct exit of the diet, so you should not immediately lean on the fast food, sausage and cakes. It is advisable to refuse them at all.

In the first two weeks you need to increase the number of calories eaten the day, due to the addition of cereals and fruits. You can then add sour cream and butter into the diet.

It is impossible to stick to the same power scheme for more than 14 days. Repetition diet is possible no earlier than six months.

Replace milk and fermented milk products on medium fatty products. You can add bread, juices and a little sweet.

Especially strict dieting mode for very fast discharge of excess weight.

This option is suitable for athletes with regular loads on the body and pumping muscle mass. Duration - 7 days.

Features:

• the total caloric content must be about 1000 kcal;
• only 3 meals are allowed;
• forbidden any fruits and vegetables;
• prohibited snacks.

An example of a menu preparation

Strict protein diet for very fast weight loss. Menu (Approximate)
	Breakfast	Dinner	Dinner
1st day	Cottage cheese 3-5%	Turkey	Seafood (1 serving) + cup of kefir
2nd day	Boiled eggs - 2 pcs + 1 slice of low-fat cheese	Chicken (boiled)	Fish spent in its own juice
3rd day	Cottage cheese	Veal boiled / baked	Seafood
4th day	Failure yogurt	Red meat cooked in a healthy way	A fish
5th day	Eggs - 2 pcs., Slice of cheese	Liver of chickens.	Steam fish
6th day	Cottage cheese + cheese slice	Chicken or turkey	Seafood with kefir
7th day	Any of the breakfasts of previous days	Any of dinners	Any of dinners. Kefir can be replaced by unsweetened yogurt.

Contraindications. Who's not to lose weight on a fast protein diet

Despite the fact that according to nutritionists, the protein power circuit is one of the safest, there are a number of persons who do not need to stick to:

• children under 18;
• older people after 50 years;
• future and nursing mothers for which the right and balanced nutrition is extremely important;
• people with kidney and liver diseases;
• people suffering from heart disease;
• if there are problems with blood clotting, because A large number of proteins in the diet increases the risk of thrombosis;
• diabetics;
• in the presence of oncology;
• if there are high mental or emotional loads during the diet, it is better to postpone the diet, because Brain for proper work requires sugar.

Recommendations for compliance with the power regime in proteins. It is important to know the following

To achieve the most effect and not to harm the body, doctors advise to follow these rules:

Lucky fast ways, it is important to remember! Choosing dishes and forming an independently menu of a protein diet, it is necessary to maximize the diet from the list of allowed products. It is impossible to stick to the same power scheme for more than 14 days. Repetition diet is possible no earlier than six months.

Sports and allowed products are the key to success with a protein diet, it is this combination to save from 7 and more kg in a short time.

Good luck to you and health!

Effective protein diet for very fast slimming:

What menu should be for a protein diet:

Hello dear readers! Our today's conversation on such a delicious topic asslimming Slimming Recipes . We will learn to cook quickly and tasty, will certainly affectbudget Dishes and talk about what is best to eat before bedtime.

However, to start -

Lyrical accession

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

Participate in the structure of cells, metabolism, transportation of these very substances and in many other vital processes.

Fighter with grease

The main thing, so to speak, the direction of their activities during weight is reset - the achievement of ketosis, the state when the process of fats splitting is launched.

It is achieved when sitting on proteins by restricting the flow into the body of carbohydrates, from which energy is usually income.

Since the carbohydrates are missing, fats are going - they are stored "strategic reserve" of energy, glycogen, in which the excess glucose is hidden.

As a result, the energy is obtained by splitting fats, they are burned, and the muscles remain in place - after all, the protein from such diets in the body is abused and even over measures.

That is why protein with such pleasure includes in all sorts of weighting menus, some of which I told about some of which.

Dark side

There is, however, the other side of the process - excess protein is able to turn into problems. Nature is not for nothing in vain the balance of the receipt of all the beneficial substances into the body is established, and if somewhere there is a skew - the negative consequences are quite likely.

In detail about what is good, and what is bad in such a diet, I spoke in the article and also dealt with how it affects our body in the article

Here I only want to recall that excess protein can lead to problems with the kidneys, liver, pancreas and other negative consequences (it is impossible to predict, because the body's condition is different).

If you have already decided to keep the protein menu, advise first with your doctor - whether it will be wrapped with unwanted similar effects.

Not meat one

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

Legumes, nuts, cereals, green vegetables, greens, soy products (milk, tofu cheese) - all this can be the basis of delicious dishes that bring one onlyfavor. What and how to cook them ? This will also be discussed in my article.

Without rules - nowhere

As we strive to lose weight, I will not adhere to the rules that will help us do it. Namely:

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

It should be limited to the intake of fats and carbohydrates, but not to reach the extremes - both should be present in the recipes.

If you intend to prepare exclusively protein food for a long time, remember that it is not recommended to arrange a skewer in nutrition, it's best if your weight loss doesn't take more than two weeks.

Before bedtime There is nothing better. Otherwise, not digestible food will wander in your stomach all night. Better drink a glass of water.

Well, now we will make the preparation of protein and the most balanced dishes.

Protein Menu

For starters - light snack.

Salad with Tofu.

Tofu, if anyone is not familiar with him - this is generally not cheese, but the so-called soy cottage cheese cooked from soybeans rich in protein.

He is especially fond of China and Japan, where they eat the second thousand years. It happens differently - soft, solid and even very solid, the product is perishable, and practically does not have its own taste.

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

By the way, next to it is also the pace - another product from soybean, a popular meat substitute for plant food fans.

Details of the recipe can be learned from this video.

Listproducts

• Bunch of parsley
• Small Kochan Salad Iceberg
• Tomatoes (in the video it is Cherry, but you can take ordinary)
• Cucumber
• Shallot onions or ordinary
• Small kochan ordinary cabbage
• Tofu cheese - 100 g
• Seasoning - Smoked Paprika
• Pumpkin oil to taste

All vegetables cut at their discretion. Cheese cut into pieces, lay out on the pan, sprinkle with cinnamon and stir up with a little on both sides.

Pour tofu in a salad bowl, mix the products, water from above the oil. Bon Appetit!

The next recipe is already more serious, but even more delicious and useful. The basis is all the same tofu and as rich in protein, as well as many other useful substances of the cereal cereal, which is not at all cereals, as its closest relative is a winch.

Tofu and Movie Cutlets

Take

• Tofu cheese - 100 g
• Movie - 100 g
• Forewing onion
• One middle carrot
• Cherry Tomatoes 10 pcs (you can take ordinary)
• Avocado - 1 pc
• Three twigs Ukropia
• 2 tsp Paparians and salt with herbs to taste
• Coconut oil - 20 ml

Crupe fill with water at the rate of 2 to 1, drunk 10 minutes until half-ready, not forgetting to stir. Watch that the croups do not boil.

Cheese knead hands.

We add a cereal to it and all diligently mix.

Tomatoes and onions cut, fold into the blender, add dill there, everything is shred to the state of a homogeneous mixture of the stuffing type.

Then grind to the state of the minced meat in the blender and avocado (pre-sliced).

All mix, adding salt and seasonings.

A small advice is that your cutlets do not fall apart, make sure that the tomatoes are not too juicy, and the cereals did not grow much. In addition, to obtain a more dense consistency, they are advised to add any dry ingredient to mince, for example, flax.

We sculpt the cake and fry them on coconut oil.

We now turn to animal proteins. And I suggest to prepare one of the traditional protein dishes, but with its highlight.

Chicken fillet in kefir

Required

• Chicken fillet - 100g
• greens in taste
• Kefir for Marinada

Cut meat, salt, stick to taste, sprinkled with a sliced \u200b\u200bgreens. Put in a bowl, pour kefir mixed with water and remove into the refrigerator for several hours.

After stew to readiness.

Tomatoes in protein

Not bad optionfor breakfast. Prepared quickly and very simple.

Ingredients

• Tomatoes
• 2 eggs

Tomatoes Cut, squirrels separated from yolks. White proteins, and try tomatoes in a pan until half-ready. After that, pour the protein mixture there. It's enough two minutes for breakfast to be ready.

Cottage cheese casserole

Another simple breakfast recipe

Need to be needed

• Cottage cheese 100 g
• Eggs 2 pcs
• Spoon yogurt or sour cream

Self-separated proteins mix with cottage cheese and yogurt, put in a heated oven and bake on a small fire until readiness - 10-25 minutes.

For lunch Excellent suitable

Turkey and spinach soup

Ingredients

• Turkey breast (you can take any part, as well as replace turkey chicken)
• Milk
• Spices to taste

Clear meat from the skin, boil, after cutting the flesh with pieces, grind in a blender. In the mixture, gradually add milk to obtain a thick consistency as mashed. Add spices.

The next recipe is good for both lunch andfor dinner, because its calorie Total 154 kcal. True, it will have to soak nuts in advance, preferably for the night.

Nut with chicken and vegetables

Required

• Nut - 200 g
• Chicken fillet - 200 g
• One carrot
• One bow
• Spice

Nut boiled for 40 minutes.

Fillet finely needs to chop and slightly fry on a drop of oil, adding spices. In addition, fold the chopped onions and carrots and fry everything before the transparency of the bow.

Click on the colander, drain the water, and then move it into the frying pan. The fraction there is a bit of water and extinguish until ready for 10-15 minutes, while peas will not be soft, and vegetables - gentle.

Another recipe that is suitable, including for fast dinner.

Baked Fish (Gorbowa)

Ingredients

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

Fish clean (if it is suddenly not cleaned), we make oblique cuts on the adhesive.

We rub it with salt and pepper (do not overdo it)

Abdominal can be fill herbs - parsley, dill, onions, garlic.

In the cuts insert the slices of lemon.

We lay out a foil on which we smear a bit of olive oil, on top of fish and wrap foil.

It is necessary to bake about 30 minutes (in the event that it is a pink salmon).

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

Baked cottages

Required

• Tutu of low-fat curd
• Egg 1 piece
• Oatmeal - 20-50g
• Salt, sugar to taste

Mix everything in a blender. The resulting mixture will burst on the molds and send to the hot oven. After 15 minutes at 180 degrees, reduce the heat and put another 20 minutes.

Well, as you can see, there are a huge recipes, and they are all very different. Share your finds in the comments, and I want to sum up.

What to remember

• Protein dishes are useful in all respects food, which, moreover, quench the feeling of hunger for a long time.
• The most important thing, when you prepare, try to make your food be balanced, do not refuse completely from fats and carbohydrates.
• If you intend to strictly adhere to the protein diet, it is not recommended to linger on it more than two weeks to avoid health problems.

On this today I say goodbye to you. To new meetings!

Protein dishes help maintain a beautiful muscular relief, while contributing to a decrease in body weight. During the observance of the protein diet, the consumption of fats and carbohydrates is strictly limited, which leads to the normalization of the metabolic process. The dishes with a large number of protein are saturated for a long time, and also make it possible to lose up to 5 kg in 7 days. So that the power is not monotonous, you can make a menu in advance for every day from various delicious recipes.

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First meal

Among the great diversity of protein diets, everyone will be able to choose the one that will have to do. A variety of recipes indicating calories will help to make a delicious menu for a week or a month. At home, you can cook inexpensive and delicious first dishes that will become an integral part of the dinner to improve body shape.

Soups and broths can be meat or fish. They contribute to the rapid saturation of the body, the normalization of the intestinal work. Provide the organism with the necessary nutrients.

Red Fish and Milk

Seafood is considered the most high-flow and helpful. They are perfectly combined with dairy products, greens, cheeses. Red Fish is a real storehouse of vitamins and useful trace elements. Based on salmon, you can prepare delicious and nutritious milk soup.




Ingredients:

• 0.5 kg of red fish;
• 4 pieces of tomatoes;
• bulb;
• carrot;
• 0.5 l of milk 1.5% fatty;
• spices to taste;
• greens.

Cooking:

1. 1. Wash vegetables, clean and chop finely.
2. 2. Fry with the addition of vegetable oil in a slow cooker.
3. 3. Pour the vegetable refueling of 1 liter of boiling water.
4. 4. Peel a vegetable mixture of 10 minutes, then add pieces of fish.
5. 5. Cook for another 15 minutes; At the end, pour milk and add spices to taste.
6. 6. Serve with greens.



Turkey soup with spinach




Ingredients:

• 300 g of white turkey meat;
• 500 ml of milk;
• spices to taste;
• 200 g of spinach.

Cooking:

1. 1. Rinse meat and cut into small pieces.
2. 2. Boil the broth for 30 minutes.
3. 3. Pour milk and add spices to taste.
4. 4. At the end of cooking add spinach and bring to a boil.
5. 5. Grind soup with a blender.



With meatballs

The simplest soup - with meatballs. Chicken fillet are used as meat.




Ingredients:

• 500 g of white chicken meat;
• 100 g of white beans;
• red pepper;
• spices and greens to taste.

Cooking:

1. 1. Boil the broth from chicken bones for 30 minutes.
2. 2. Meat chicken skip through a meat grinder, add onion, egg, breadcrumbs, spices to mince.
3. 3. Start the meatballs.
4. 4. Add to broth beans, cook 30-40 minutes.
5. 5. At the end of cooking add chopped peppers and meatballs.
6. 6. Cook for another 20 minutes.

Second dishes

For weight loss, second dishes are important, which are eating for dinner. The best dietary recipes include protein products and vegetables. For dinner, you can eat a full-fledged dish or just a salad.

Food rich in protein helps to recover after active physical exertion.

Stuffed squid



Ingredients:

• 500 g squid;
• bulb;
• 200 g champignons;
• greens.

Cooking:

1. 1. Carcass squid rinse and part.
2. 2. Boil 15 minutes, clean from the film.
3. 3. Cut mushrooms and onions, fry in a frying pan with a small amount of oil.
4. 4. Add to a mixture of spices and greens.
5. 5. Strip the squid vegetable mixture.

Chicken breast with pumpkin




Ingredients:

• 1 chicken breast;
• 300 g pumpkin flesh;
• spices to taste.

Cooking:

1. 1. To rinse and dry the breast, graze spices.
2. 2. Pumpkin pumpkin cut into cubes.
3. 3. Preheat the oven to 180 degrees.
4. 4. Stay on the baking chicken and pumpkin, put in the oven.
5. 5. Bake for 20 minutes.

Julienne

Julien can become a delicious snack or replace a whole dinner.




Ingredients:

• 500 g white chicken meat;
• 200 g of mushrooms;
• 50 ml of low-fat kefir;
• bulb;
• 150 g of low-fat curd.

Cooking:

1. 1. Cut meat with small cubes.
2. 2. Nuting onions and mushrooms.
3. 3. Finger for 7-8 minutes chicken and vegetables in a frying pan.
4. 4. Decay the mixture in forms for baking.
5. 5. Mix kefir and cottage cheese; Then pour the mixture with a chicken with vegetables.
6. 6. Heat the oven up to 200 degrees.
7. 7. Bake Zhulien for 20-30 minutes; At the end of add cheese.

Salads.

Delicious protein salads will help those who are on drying. They do not need to add water, and the bundle of vegetables will help you feed the body with useful juice.

Two main protein products for salad - crab sticks and tuna.

Vegetables with tuna




Ingredients:

• 200 g of Salad Tuna;
• bulgarian pepper;
• 2 tomato;
• cucumber;
• lettuce leaves;
• 100 g olives.

Cooking:

1. 1. Vegetables and greens wash and cut into cubes.
2. 2. Add tuna and spices to taste.
3. 3. Cut the olives and add to Salad.
4. 4. Fill with olive oil.

Crab salad




Ingredients:

• 200 g of crab sticks;
• 2 eggs;
• cucumber;
• 100 g of corn;
• bulb.

Cooking:

1. 1. Boil eggs.
2. 2. Cut vegetables and crab sticks.
3. 3. Add corn.
4. 4. Fill the salad with olive oil.

Protein cocktails

The stock of the protein in the body can be restored using a protein cocktail. The drink will become an excellent snack between the main meals or replenish the energy reserves after a heavy workout.

The protein cocktail includes fruits, cereals, dairy products.