Cooking protein diet meals. Protein diet recipes for weight loss
Today about meat and alternation. We will skip the tips for the most effective first stage - "Attack", where those losing weight are still full of strength, desires, and the stage itself is unlikely to last more than 7-10 days. And the diet does not involve anything other than pure protein - that is, meat, fish, seafood, poultry, eggs and low-fat dairy products.
Let us dwell in more detail on the "Alternation" stage, which takes many months for many. The basis here is the alternation of the protein cycle and the protein cycle combined with raw or cooked vegetables. And if there are usually no problems with vegetables, then delicious protein recipes, traditionally, seem to be few. We offer only 10, but guaranteed delicious, with allowed 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 the baking dish with flour (thin layer! It is better to cook without it, use silicone mold) and add half of the mixture. Boil the other 2 eggs hard-boiled, cut and put 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 alternation day permits.
Chicken with tarragon
1 chicken
3 cloves of garlic
several branches of tarragon
Peel the garlic and chop finely, chop the herbs. Rub the mixture over the whole chicken. Sprinkle the inside with chopped tarragon separately. Salt and pepper a little. Bake in the oven. Don't eat the leg and wings.
Turkey cutlets
2 turkey fillets
100 g fat-free soft cottage cheese (0%)
1 tsp corn starch
4 tsp mustard
a pinch of ground pink pepper
2 sprigs of thyme or your favorite greens
salt
Preheat the oven to 180 ° C. Fry the turkey on both sides in a skillet with non-stick coating 1 minute each side. Place the meat on a plate. Mix curd with cornstarch and mustard. Season with salt and pepper, add pink pepper. Put each piece of turkey on parchment paper size 20 × 30 cm, brush with sauce. Sprinkle with thyme. Roll up into rolls and wrap with paper several times. Then put on a baking sheet and place in the oven for 25 minutes. Serve hot.
Baked assorted
1.5 kg chicken
400 g beef
1 kg of rabbit meat
200 g fat-free ham
calf bones
thyme
Bay leaf
pink pepper
salt
vinegar
Cut all the meat and ham into slices. Mix and transfer to a casserole dish. Season with salt and pepper, add thyme, bay leaf and pepper. Pour in a mixture of water and vinegar (2 parts water to 1 part vinegar), add the calf bones to make a jelly. Cover and bake for 3 hours at 200C. Serving chilled is also delicious.
Mustard rabbit
1 small rabbit
3 tbsp mustard
a pinch of dry thyme
salt
Grease the rabbit carcass with mustard, sprinkle with salt and thyme, wrap in foil. Bake for about an hour in the oven at 180C. Remove the foil and remove visible greasy parts. Serve with mustard sauce.
Thai Chicken Broth
2 chicken fillets
2 liters of cold water
1 onion, cut into quarters
1 bunch of coarsely chopped cilantro
2 stems of lemongrass
zest of 1 lime
salt and white pepper
Place the chicken in a deep saucepan and cover with cold water. Bring to a boil, collect foam from the surface. Reduce heat, add the rest of the ingredients and simmer for 1.5 hours over low heat. Serve with boiled egg.
Remember to drink more water, it detoxifies the body and improves the results of the diet.
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. Grate the fish with half the amount of garlic with 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 cooking salmon fillets, put the garlic and pepper on the fish, and the herbs under the fillets).
Dorado with herbs
2 fillets of doraba
rosemary
mint
garlic
lemon
Salt the cleaned fish. Put a bunch of herbs, peeled cloves of garlic 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 curd or soft curd 0% fat
Dill
soy sauce
pepper
A bit of a strange canned soup, which nevertheless seems very tasty while dieting. Peel the onion and put it in a saucepan with 1 liter of water without cutting and boil it. After 5-7 minutes, remove the onion, put 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 to the fish, without stopping Asian dishes... Add tofu cut into small pieces to the soup. Season with dill soy sauce, pepper. On vegetable days, you can use canned food with tomato juice.
Smoked salmon omelet
100 g smoked salmon
1 tbsp fat-free soft cottage cheese (0%)
80 ml skim milk
8 eggs
4 sprigs of scallions and / or fresh arugula
salt and pepper
It is a protein diet that helps to perfectly fight such a difficult zone for women. A protein diet works because it has a reduced proportion of carbohydrates, it almost completely eliminates them. This technique is currently in great demand, therefore, there are a lot of questions about protein recipes. The thing is that in fact there is very little protein food, mainly legumes, meat group, dairy products and eggs. In other groups, the content of such an important element for weight loss is very small. According to the rules of such a diet, the content of plant foods in the diet can be from thirty to forty percent.
So it turns out that in the end, when a woman sits on given view diet, she racks her brains every day, what in the end she should cook today. In order to somehow alleviate your fate and solve the problem, you can use recipes for protein dishes. They can be safely used and guided by them in the future with such a diet. It is best to use these types of dishes for dinner, because they are very light, but quite satisfying.
It is the protein diet and recipes that will not allow you to get hold of the hated folds in such a difficult area as the waist.
Product selection
Before talking about all the recipes, it is worth talking about how you can diversify such dishes and what types of products are preferable to cook from.
Because the recipes that will be described below are far from the entire list of dishes that you can use for yourself in the future.
At the heart of such a diet, in the first place is, of course, lean meat - this is either veal or beef. From poultry, turkey or chicken is best, you can use fish, preferably not fatty varieties. You can safely resort to using eggs, cheese, all kinds of dairy products. If you look at vegetables, lentils, beans, beans are best suited. Feel free to include asparagus, tomatoes, cabbage, cucumbers, onion but, for example, fruits are not allowed.
You should completely abandon sweets, bakery products and cereals. Do not take any spicy, not fried, not smoked, not salty foods. All of the above is a complete list of foods that need to be consumed.
Recipes for one day
One day on a protein diet looks something like this:
First, a cup of strong tea without any sweeteners, you can add milk, you can eat about seventy grams of cheese and some lettuce leaves.
Secondly, cook the steamed fish and stew the zucchini for it. Use a salad made from white cabbage. Thirdly, a glass of kefir, just a little cottage cheese.
It should be borne in mind and know that such a diet does not offer recipes as such, they all consist of only one, or even two products, so many are tired of this monotony after a few days. So that you do not come to a breakdown, it is worth somehow diversifying the menu and preparing more interesting dishes.
For example, you can make a cream soup - this is the best choice during such a diet.
Let's see the recipe: cook spinach in chicken broth for about seven minutes, then add the meat that you got from the broth,
and put greens there. Then it is worth removing from the heat and waiting until the soup cools down and becomes room temperature, then just stir with a blender and pour in milk and that's it - the dish is ready.
You can also cook hot salad, you just have to boil the chicken fillet and then sort it out into the fibers. Chop celery roots and steam. White cabbage boil, chop the cucumbers. Then just mix everything in a salad bowl and only then season with lemon juice.
Protein recipes
Protein omelet in the microwave in 3 minutes
Ingredients:
- egg white 2 pcs.
- milk 0.5% fat - 2 tbsp. l.
- salt, pepper to taste
Cooking method:
Separate the whites from the yolks, place the whites in a tall microwave-safe bowl. Pour in milk and beat with a fork along with the whites. Place the dishes in the microwave for 3 minutes. The omelet is ready! Add herbs, seasonings, vegetables to taste.
Proteins - 8.59 g, fats - 0.15 g, carbohydrates - 1.48 g.
Cabbage rolls in a double boiler
Ingredients:
What will we stuff:
- cabbage (better - large and thin-leaved)
- or peppers
- or zucchini (remove the pulp with a spoon)
What will we stuff with:
- chicken breast
- onion
- carrot
- Champignon
- parsley and green onions
- olive oil
- spices
- garlic
Cooking method:
We separate the sheets from the head of cabbage, cut off the hard parts, send them to a double boiler for 10 minutes.
At this time, we are preparing the filling. Cut the chicken into pieces of about 2x2 cm. Chop the onion and add to the meat. Rub the carrots on a coarse grater. Add 100 g of chopped champignons, herbs, oil, spices. Mix everything with your hands with a little effort, so that the vegetables give more juice.
We take out the leaves, beat off, put the filling, wrap it up, put it in a double boiler.
Light protein dinner - chicken fillet with tomatoes and mushrooms topped with cheese
Ingredients:
- chicken fillet - 400 g
- tomatoes - 150 g
- champignons - 100 g
- Russian cheese (50%) - 60 g
Cooking method:
Divide the chicken fillet into 3-4 pieces and beat off. Season with salt, pepper, add spices to taste. Place on a baking sheet covered with foil. Put a layer of mushrooms on each part of the fillet, on top - a circle of tomato. Bake in the oven for 25-30 minutes. Remove, sprinkle with grated cheese, put in the oven again for 10 minutes. Sprinkle with herbs before serving.
Proteins - 22.67 g, fats - 4.65 g, carbohydrates - 1.86 g.
Curd dessert
Ingredients (for 6 servings 140 g each):
- Cottage cheese 9% fat - 400 g
- Egg white - 2 pcs.
- Sugar - 100 g
- Vanilla sugar - 10 g
- Milk 2.5% - 150 ml
- Water - 50 ml
- Gelatin - 10 g
Cooking method:
Whisk the curd with the usual and vanilla sugar... Dissolve in warm water gelatin, heat, stirring, pour into milk. Whisk the whites with a pinch of salt until soft peaks, add to the curd. Arrange in bowls and send to the refrigerator for 2 hours. You can add canned fruits there (just not fresh - the product will begin to ferment), raisins, cocoa powder.
Proteins - 11.5 g, fats - 6.5 g, carbohydrates - 13.2 g.
Lemonema baked in foil
Ingredients:
- Lemonema - 1 carcass
- Onion - 1 piece
- Carrots - 1 pc.
- Salt, spices, bay leaf
- Ketchup - 50 g
- Vegetable oil
Cooking method:
- Defrost the fish, peel it, cut off the fins, peel the entrails. Cut into pieces and wash in cold water... Let the water drain, then roll the fish in the spices and place in an ovenproof dish lined with foil.
- Place a bay leaf on each piece of fish.
- Peel the onions and carrots, cut into pieces and fry until half cooked. Place them on the fish.
- Pour ketchup mixed with water over each bite.
- Cover the tin with foil so that it covers the sides and the sauce does not overflow.
- Place in an oven preheated to 180 degrees for 30-40 minutes.
In pursuit of thinness and model parameters, girls often resort to diets. Also, those who have problems with large body weight turn to this method.
The protein diet is a popular method that is considered one of the least hungry, but the most effective, since it is focused not on a sharp restriction on calories, but on restricting a food group. Protein diet recipes focus on protein-rich foods.
The essence of the technique
Fat loss occurs through the elimination of carbohydrates and fats, and, as a result, calorie restriction. Consumed proteins (protein) are never converted into subcutaneous fat - there are no special depots in the body for storing excess protein. And if you consume too much protein (more than is needed for muscle repair, skin repair, tissue renewal, etc.), then all the excess is simply used as energy.
In other words, protein is not only a building and restorative material, but also a reserve source of fuel for the body. Nevertheless, carbohydrates remain the primary source of energy, and, therefore, due to their lack, the body begins to "dry out".
Important: The abundance of protein in the diet helps to strengthen the muscles, the body becomes leaner and leaner.
Otherwise, this process is used by athletes and bikini models before the competition.
What makes up the diet
The basis of recipes for a protein diet for weight loss is protein, low in fat and carbohydrates.
Allowed to use:
- lean meats;
- bird;
- seafood;
- dairy products;
- low-fat cheese;
- egg whites;
- protein.
Some recipes for a protein diet for every day involve diluting the diet with such products:
- vegetables;
- fruits;
- bran;
- legumes;
- oatmeal (no more than 50 gr.);
- buckwheat (no more than 50 gr.);
- rice (no more than 50 gr.);
- black bread - no more than 1 slice;
- lean cookies - no more than 2 pcs.
This diet can be followed for 1 to 4 weeks.
Who is the system suitable and not suitable for?
Protein diet recipes are suitable for those who urgently, by any means, drain the water and "dry" the body. This diet is for people who love and eat protein food every day and feel that they could survive for a while exclusively on protein.
This diet is not suitable for those who, on the contrary, may periodically eat only carbohydrates and not feel the need for protein foods at all. It's all about different types of metabolism and origin - some of the ancestors were gatherers and ate mainly cereals, fruits and vegetables, some were hunters, whose main diet was game.
Important: You should not go on a protein diet for those who have diseases of the digestive organs (colitis, chronic pancreatitis, irritable bowel syndrome, dysbiosis), kidney problems, joint pain, heart problems, liver disease.
People with significant excess body weight or people of age (due to the risk of increased thrombosis) are also not recommended to use protein diet recipes for quick weight loss.
Advantages and disadvantages
Of the advantages, it can be noted that the recipes for a protein diet are very tasty. There are no restrictions on the number of calories from protein - eat as much as you like, turkey, egg whites, shrimp, and lose weight simply due to the lack of carbohydrates.
At the same time, you can also add vegetables, herbs or bran to the menu. Protein is quite satisfying and takes a long time to digest, so there will be practically no feeling of hunger on this diet. There are also many recipes for meals with a predominance of protein, which will help diversify the diet and make the diet even enjoyable.
Weight loss is not very fast, but its loss occurs precisely due to fat.
The disadvantage of protein diet menu recipes is the absence or minimum amount of carbohydrates. And this is the main source of energy. On a diet, you may feel unwell, both physically and mentally. Protein is needed by the body, but not in such quantities in which you will have to consume it in order to maintain the basic level of metabolism, so soon (after a couple of days) you will begin to turn back from protein food.
If you systematically consume a lot of meat, cottage cheese or other protein product, then undigested foods will soon settle in the intestines in the form of fecal stones (slag), and protein can be undigested easily, since the average rate of its assimilation is 5-6 grams per hour.
After a couple of days, you will start to rave about carbohydrates and try to replace them in every possible way, including using different recipes(protein casseroles, protein baked goods, protein bars, etc. are essentially brain trickery).
Therefore, it is better to include in diet recipes protein diet at least the minimum amount of carbohydrates (except vegetables) in the diet, so as not to go crazy and reduce the burden on the kidneys.
Also, after leaving the diet, large edema may appear due to the sharp inclusion of carbohydrates in the diet.
Important: You can follow a protein diet for no more than 4 weeks, otherwise dehydration, kidney problems, menstrual irregularities, and exacerbation of chronic diseases may begin.
Slimming recipes
Here are some recipes for a protein diet for weight loss that will help you eat deliciously without breaking off the diet.
Meat pie
Dough:
- 50 gr. linseed + 100 gr. wheat flour;
- 80 gr. oils;
- 1 egg.
Filling:
- 300 gr. minced meat;
- 150 g ready-made buckwheat;
- 1 tomato;
- 3-4 tablespoons tomato sauce;
- spices to taste.
Fill:
- 2 eggs;
- 1 processed cheese;
- 50 gr. kefir.
Preheat the oven to 180 °. Roll out the dough, mold the sides out of it. Fry the minced meat in olive oil, add the sauce and buckwheat. Pour the filling into molds. Fill with filling (pre-mix everything with a blender). Place in the oven for 30 minutes.
Chicken cutlets with cottage cheese
Ingredients:
- chicken fillet - 0.5 kg;
- fat-free cottage cheese - 0.2 kg;
- egg - 1 pc;
- oat bran - 30 g;
- onion - 1 pc;
- garlic - 3 g;
- dill - to taste;
- salt, pepper - to taste.
Preparation:
- We make minced meat using a meat grinder or blender. Peel the medium onion and a clove of fresh garlic, then rub on the finest grater into the gruel.
- Add cottage cheese to the minced meat. We knead well.
- We form cutlets. Pour the bran into a flat dish or plate and roll the prepared cutlets into them.
- Cook the patties over medium heat until the underside is browned. Then turn the cutlets over and bring the other side to readiness, covering the pan with a lid.
Pancakes with fish
For pancakes:
- 2 eggs;
- 2 tbsp. l. corn starch;
- 100 ml kefir;
- salt;
- 1 bag of baking powder;
- 1 tsp vegetable oil.
Mix all ingredients with a mixer. Bake in a non-stick skillet. It turns out 8 pieces.
For filling:
- salted red fish 0.2 kg;
- sour cream from kefir 0% 0.1 kg (freeze kefir and then put it in a colander with gauze);
- soft curd 0% 0.1 kg;
- lettuce leaves;
- lemon juice 0.5 tsp
Cool the pancakes and stuff them with the filling:
Place the pancake with the “pale” side up. Thoroughly mix the sour cream with cottage cheese and lemon juice, spread on half a pancake. From above, we do not spare lettuce leaves, they will give juiciness when biting off. Put chopped fish on the salad. We wrap it in a tight "roll". Be sure to cut it obliquely and place it on a platter. So it looks beautiful and is comfortable.
Cleansing Salad
Composition:
- White cabbage;
- carrot;
- beet;
- 1 tsp vegetable oil;
- 1 tbsp. l. apple cider vinegar or lemon juice;
- 1 tbsp. l. water;
- salt;
- finely chopped greens;
- 1-2 cloves of garlic.
Chop the cabbage into small strips, add salt and mash to give juice. Raw carrots and grate the beets (for Korean carrots). Combine all vegetables. Mix the dressing and season the vegetables. Let the salad steep a little.
Korean style smoked chicken and carrot salad
Composition:
- 100 g smoked chicken;
- 100 g of Korean carrots;
- 1 PC. red onions;
- 1 cucumber;
- mayonnaise.
Mix Korean carrots without juice, cucumber slices and chicken cubes in a bowl. Grate the cheese on a coarse grater, chop the onion very finely. Season everything with mayonnaise. We decorate the salad green onions or dill. Put the salad to cool before eating.
Finnish ear
Composition:
- salmon;
- shrimps;
- crab;
- squid;
- mini octopuses;
- carrot;
- greens;
- garlic;
- milk;
You need to boil the fish broth, separate the fish from the bones and chop it into pieces. Add the seafood to the broth and boil for a couple of minutes. For frying, we use carrots, onions and garlic, fry all this in a pan in a small amount of oil. Pour milk into the roast and simmer for a few minutes. If you are making a soup with rice, then you should also throw rice into the frying. Then add everything to the broth along with the herbs and boil for a couple of minutes.
Broccoli cream soup
Ingredients:
- 500 g broccoli;
- 300 ml of milk;
- 3-4 pieces of champignons;
- salt pepper.
Boil broccoli for a few minutes, add salt, mash with a blender, add milk and black pepper. Put a few mushrooms (champignons) on top, fried in a pan with onions.
Pancakes
Ingredients:
- flour - 4 tablespoons;
- sugar - 3 tablespoons;
- 2 eggs;
- 120 g kefir;
- 1 apple, about 200 gr.;
- 100 g raisins, pre-pour boiling water;
- 7-8 pieces of dates, prunes or dried apricots;
- you can add cinnamon.
First, mix all the ingredients, in addition to apples, raisins and dried fruits with a blender and add 1 tsp. baking powder. We cut apples, throw everything else. Distribute on a spoon in a frying pan and place under the lid.
Low Calorie Coconut Casserole
Composition:
- cottage cheese 130 gr.;
- kefir 120 gr.;
- whole egg + protein;
- fat-free coconut flour;
- 20 gr. sweetener to taste;
- 3-4 gr. baking powder.
Mix the ingredients in a blender until you get homogeneous mass... Pour into a container (not too high), put in the microwave at maximum power for 10 minutes.
Hello dear readers! Our today's conversation is on such a delicious topic as protein recipes for weight loss ... We will learn to cook quickly and tasty, we will certainly touch on budgetary meals and talk about what is best to eat before bed.
However, to begin with -
Lyrical introduction
The protein diet is one of the most popular among those looking to lose weight. The explanation is simple - proteins are extremely useful for our body.
They participate in the structure of the cell, metabolism, transportation of these very substances and in many other vital processes.
Fat fighter
The main, so to speak, direction of their activity when losing weight is achieving ketosis, a state when the process of breaking down fats starts.
It is achieved when sitting on proteins by limiting the intake of carbohydrates into the body, from which energy usually comes.
Since there are not enough carbohydrates, fats are used - they store “ strategic reserve»Energy, glycogen, in which excess glucose is hidden.
As a result, energy is obtained by breaking down 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 so happy to be included in all sorts of weight loss menus, some of which I talked about in my article.
Dark side
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 income for all nutrients into the body, and if there is a bias somewhere, then negative consequences are quite likely.
In detail about what is good and what is bad in such a diet, I said in the article , and also dealt with how it affects our body in the article
Here I just want to remind you that an excess of 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 have already decided to get hooked on a protein menu, check with your doctor first to see if this will result in undesirable similar effects.
Not by meat alone
I want to remind you that proteins are not only meat, milk, cottage cheese and other food of animal origin. When you go on a protein diet, think about the fact that plant foods also contain a considerable amount of protein.
Legumes, nuts, quinoa, green vegetables, herbs, soy products(milk, tofu cheese) - all this can form the basis of delicious dishes that will bring with them only one benefit. What and how to cook them ? This will also be discussed in my article.
Without rules - nowhere
Since we are striving to lose weight, it will not be superfluous to adhere to the rules that will help us do this. Namely:
You need to steam, simmer, 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 the extreme - both should be present in the recipes.
If you intend to cook exclusively protein foods for a long time, remember that it is not recommended to distort your diet, it is best if your weight loss in this way does not take more than two weeks.
Before bedtime it's better not to eat anything. Otherwise, undigested food will ferment in your stomach all night. Better drink a glass of water.
Well, now let's get down to preparing protein and the most balanced meals.
Protein menu
For starters - a light snack.
Tofu salad
Tofu, if someone is not familiar with it, is actually not cheese, but the so-called bean curd made from soybeans, rich in protein.
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 does not have its own taste.
This last circumstance makes this product universal - it can be added to any dishes, use a variety of products and seasonings with it.
By the way, next to it is tempeh - another soy product, a popular meat substitute among fans of plant foods.
Details of the recipe can be found in this video.
Listproducts
- Bunch of parsley
- A small head of iceberg lettuce
- Tomatoes (in the video this is cherry, but you can take ordinary ones)
- Cucumber
- Shallots or common onions
- A small head of cabbage
- Tofu cheese - 100 g
- Seasoning - smoked paprika
- Pumpkin seed oil to taste
We cut all vegetables at our discretion. Cut the cheese into pieces, put in a pan, sprinkle with cinnamon and lightly fry on both sides.
Pour the tofu into a salad bowl, mix the food, pour oil on top. Bon Appetit!
The next recipe is more serious, but even more tasty and healthy. The basis is all the same tofu and quinoa, which is just as rich in protein, as well as many other useful substances, which is not cereal at all, since its closest relative is quinoa.
Tofu and quinoa cutlets
Take
- Tofu cheese - 100 g
- Quinoa - 100 g
- Half onion
- One medium carrot
- Cherry tomatoes 10 pcs (you can take the usual ones)
- Avocado - 1 pc
- Three sprigs of dill
- 2 tsp paprika and salt with herbs to taste
- Coconut oil - 20 ml
Pour the groats 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 is not boiled.
Knead the cheese with your hands.
Add cereals to it and mix everything carefully.
Cut the tomatoes and onions, put them in a blender, add the dill there, grind everything until a homogeneous mixture such as minced meat.
Then grind the carrots and avocados (pre-cut) until minced 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 cereals are not too boiled. In addition, to obtain a thicker consistency, it is advised to add a 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 its own twist.
Chicken fillet in kefir
Would need
- Chicken fillet - 100g
- greens to taste
- Kefir for marinade
Chop the meat, salt and pepper to taste, sprinkle with chopped herbs. Place in a bowl, cover with kefir mixed with water and refrigerate for several hours.
Then simmer until tender.
Tomatoes in protein
Not a bad option on breakfast. It is quick and easy to prepare.
Ingredients
- Tomatoes
- 2 eggs
Chop the tomatoes, separate the whites from the yolks. Beat the whites, and simmer the tomatoes in a pan until half cooked. Then pour in the protein mixture. Two more minutes are enough for breakfast to be ready.
Cottage cheese casserole
Another easy breakfast recipe
Will be needed
- Curd 100 g
- Eggs 2 pcs
- A spoonful 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 tender - 10-25 minutes.
For lunch perfect fit
Turkey and spinach puree soup
Ingredients
- Turkey breast (you can take any part, as well as replace the turkey with chicken)
- Milk
- Spices to taste
Peel the meat, boil, then cut the pulp into pieces, 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 for dinner, because its calorie content only 154 kcal. True, for him you will have to soak the chickpeas in advance, preferably overnight.
Chickpeas with chicken and vegetables
Would need
- Chickpeas - 200 g
- Chicken fillet - 200 g
- One carrot
- One bow
- Spices
Boil the chickpeas for 40 minutes.
Fillet should be finely chopped and lightly fry in a drop of oil, adding spices. Put the chopped onions and carrots there and fry everything until the onions are transparent.
Throw the chickpeas in a colander, drain the water, and then transfer them to the skillet. Add some water there and simmer until tender for 10-15 minutes, until the peas are soft and the vegetables are tender. 
Another recipe that is also suitable for a quick dinner.
Baked fish (pink salmon)
Ingredients
- Pink salmon (you can take any other lean 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 (do not overdo it only)
The abdomen can be stuffed with herbs - parsley, dill, onions, garlic.
Insert lemon slices into the cuts.
We spread the foil on a baking sheet, on which we spread a little olive oil, fish on top and wrap the foil.
You need to bake for about 30 minutes (in case it is pink salmon).
Of course, dessert should also be included in the protein meal. I suggest you a light and simple dessert that is also suitable for dinner.
Baked curds
Would need
- 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 hot oven... After 15 minutes at 180 degrees, reduce the heat and set it for another 20 minutes.
Well, as you can see, there are recipes great amount and they are all very different. Share your findings in the comments, but I want to summarize.
What to remember
- Protein dishes are healthy food in all respects, which, moreover, satisfies the feeling of hunger for a long time.
- Most importantly, when preparing them, try to keep your food balanced, do not completely abandon fats and carbohydrates.
- If you intend to strictly adhere to a protein diet, it is not recommended to stay on it for more than two weeks in order to avoid health problems.
On this for today, I say goodbye to you. Until next time!
The basis healthy eating make up protein dishes, some complex carbohydrates and a very limited amount of fat. If fat is found in almost all animal products, as well as nuts and vegetable oils, and complex carbohydrates are rich in fruits, vegetables and cereals, then easily digestible proteins in products must first be found, and then - properly cooked. Not all foods are digested equally well.... This must be taken into account.
The biological role of protein meals
Proteins or proteins trigger metabolic processes in the body, are the founders of the cytoskeleton (maintain the constant shape of the body's cells), participate in the production of protective collagen, provide the transmission of body signals, support the immune system and help the body to cope with bacterial, viral, fungal, chemical, toxic loads ...
Main sources of protein
The following foods are most rich 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, cheeses different varieties, milk, varenets, yogurt, koumiss, kefir, butter, condensed milk, buttermilk, yogurt, fermented baked milk, cream;
- Nuts and seeds - peanuts, hazelnuts, almonds, Walnut, sunflower seeds, cashews, sesame seeds, pistachios;
- Legumes - soybeans, beans, peas, lentils, mung bean, chickpeas;
- Cereals - rye ( Rye bread), wheat (wheat baked goods, Wheat groats), buckwheat, rice, oats, corn, barley;
- Eggs - chicken, quail;
- Fish caviar - salmon species.
Fewer proteins are 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 the entire spectrum of amino acids necessary for a person. Of this category, the most "protein" are the following:
- dried apricots;
- dates;
- prunes;
- bananas;
- avocado;
- raisin;
- figs;
- tomatoes;
- Bell pepper;
- Brussels sprouts;
- blackberry;
- blueberry;
- nectarine;
- sea buckthorn;
- mountain ash (both red and black-fruited);
- rose hip;
- broccoli;
- cauliflower;
- White cabbage;
- 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:
- Oyster mushrooms;
- Morels;
- Boletus;
- Champignon;
- Aspen mushrooms;
- Boletus boletus;
- Honey mushrooms.
V dried mushrooms protein is almost ten times more than fresh.
By combining these products, you can prepare many delicious dietary meals, rich in protein and good for the figure.
Protein meals from animal products
Chicken fillet in kefir
Products:
- Chicken fillet - 1 pc.;
- Kefir - 50 ml.;
- Greens.
Preparation:
Cut the fillets into thin slices, add kefir and leave in the cold for three hours.
Put the fillet in a bowl with a thick bottom and walls, simmer for about forty minutes.
Sprinkle with chopped herbs - basil, dill, parsley.
Fish baked with vegetables
Products:
- Fish carcass - about 1 kg in weight;
- Tomatoes - 2 pcs.;
- Onions - 1 pc.;
- Sweet pepper - 1 pc.;
- Garlic - 3-5 cloves;
- Olive oil - 1 pc. spoon;
- Lemon juice - 2 tbsp spoons.
Preparation:
Cut peeled tomatoes, onions, peppers into rings with a thin knife.
From oil, lemon juice and crushed garlic to make a smooth sauce.
Spread the sauce over the fish, 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,
- Onions - 1 pc.,
- Egg - 1 pc.,
- Crackers for breading.
Preparation:
Prepare minced meat from mushrooms in a blender, add minced meat and grated onion, beat in an egg.
Stir and form patties.
Roll in breadcrumbs, place in a steaming bowl.
Cook for about an hour.
Protein salad with cheese
Products:
- Grated hard cheese - 70 g;
- Boiled eggs - 2 pcs.;
- Canned corn - 100 g;
- Avocado - 1 pc.;
- Garlic - a couple of slices;
- Sour cream;
- 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 dried fruits with hot water for an hour, drain, cut.
Grind the nuts.
Mix dried fruits and nuts with rice, stuff the chicken carcass with this minced meat.
Squeeze the juice out of the lemon, mix with ginger, honey and pepper until smooth.
Coat the chicken with the resulting sauce and bake in the oven.
To avoid burning, cover with foil.
This dish is very high in calories, so it is allowed to eat it in the morning.
Stuffed peppers in a slow cooker
Products:
- Bulgarian pepper - 10 pcs.,
- Ground beef - 500 g,
- Steamed rice - 200 g,
- Onions - 1 pc.,
- Garlic - 3 cloves,
- Greens,
- 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.
Put them in a multicooker bowl, pour tomato juice or diluted pasta to half the peppercorns, 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.,
- Grated hard cheese - 50 g,
- Sour cream - 2 tbsp. spoons,
- Mustard - 1 tbsp spoon,
- Chopped dill - 1 tsp,
- Black pepper.
Preparation:
Chop meat, mushrooms and eggs.
Combine sour cream, mustard, dill and pepper, beat with a fork.
Collect all the ingredients and season with sour cream-mustard sauce.