How good are protein salads for weight loss, several recipes. Recipes for protein dishes for weight loss Homemade cocktails for weight loss

Here are recipes for five healthy, protein-rich salads, all of which can be whipped up in a jiffy! What could be better?!

I've always had a weakness for fresh food, and fortunately, such a weakness can be indulged without a twinge of conscience. I think I could eat just fresh fruits and vegetables, but I understand that no diet would be balanced without. (If only you knew how much a girl can have). So I used my imagination and combined my favorite vegetables with the protein my body craves. The result exceeded our wildest expectations: five delicious salads filled to the brim with protein. Real jam! And each of them can act both as a main dish and as a side dish.

Whether you're preparing for a performance, bulking up, or just trying to maintain a healthy diet, these salads will fit perfectly into your diet! So, check out these simple quick cooking recipes:

1. Salad with arugula and chicken

Arugula is not just an exotic green, it is a nutritious food with a rich taste and a long list of beneficial properties. There are few calories in arugula, but there are a lot of vitamins and K, as well as minerals like iron and copper. The peppery aroma of arugula gives the dish an amazing taste, and this is what I love to cook with it!

Ingredients	Cooking method
finely chopped mini carrots (10 pcs.) half a cup shredded red cabbage glass of arugula 230-250 g chicken fillet, cut into large cubes 2 teaspoons sunflower seeds	Fry the chicken in olive oil, preferably in a non-stick pan. Set aside and let the meat cool. Chop mini carrots and red cabbage. Place arugula, carrots and red cabbage in a large salad bowl. Place the chilled chicken in a salad bowl and sprinkle the dish with sunflower seeds. Drizzle with your favorite dressing, bon appetit!

I know what you're thinking: tuna and apple, you're crazy! I assure you, both in texture and taste, apple goes perfectly with tuna. The best part about this salad is its versatility: eat it with a fork, spread it on bread, or wrap it in lettuce. Whichever option you choose, you won't be disappointed.

Ingredients	Cooking method
2 tablespoons chopped celery 2 cans of tuna in its own juice 1 tablespoon sweet sauce ½ apple, diced pinch of garlic powder 3 tablespoons low-fat mayonnaise	Drain the liquid from the cans and place the tuna in a salad bowl. Chop the celery and apple thoroughly and add them to the tuna. Mix thoroughly, adding garlic powder, sweet sauce and mayonnaise.

3. Salad with almonds and spinach

Spinach and almonds are a great combination! The taste is amazing, and it’s very good for your health. But I wanted to up the ante a little, so I added broccoli, a great source of vitamin A, protein-packed eggs, and basil leaves for even more flavor.

Ingredients	Cooking method
1½ cups mini spinach (baby spinach) ½ cup chopped broccoli 1 small romaine tomato, chopped 3 hard-boiled eggs 1 tablespoon crushed almonds fresh basil leaves	Place spinach in a large salad bowl. Chop the broccoli, tomato and hard-boiled eggs and add it all along with the spinach. Sprinkle with crushed almonds and fresh basil leaves. Drizzle with your favorite dressing or try the juice of half a lemon with olive oil.

I love quinoa. The taste is amazing, the protein is a cart and a small cart, and also goes well with any food. That’s why I often include this salad in my menu as a main dish, although it also works well as a side dish. Next time, take it to a barbecue or take-out dinner and I guarantee you it will be devoured!

5. Bean and Sweet Potato Salad

You don't have to be a vegan or vegetarian to recognize and appreciate the power of beans. Beans are rich in plant matter and thiamine, and at the same time act as an excellent source of protein. That's why this recipe is an absolute winner in the delicious and healthy food category!

Ingredients	Cooking method
1 can of canned beans 1 can black beans 1 can canned corn handful of chopped cilantro 1 large sweet potato, diced and fried 1 teaspoon garlic salt 1 tablespoon olive oil	Fry the sweet potato in olive oil and let it cool. Drain the canned food, rinse it with cold water, and then place it in a large salad bowl. Add garlic salt, cilantro and cooled sweet potatoes to the salad bowl with beans and mix thoroughly. Use the salad as a main dish or as a side dish.

There is probably no person who does not have a weakness for fresh vegetables and fruits. Many people even adhere to this diet plan (vegetables and fruits), but you need to understand that no diet will be balanced without consuming protein. That's why the recipes below include vegetables and protein, which our bodies need so much. The result is five delicious salads filled to the brim with protein. And each of them can act both as a main dish and as a side dish.

Whether you are preparing for a competition, gaining weight, or just trying to stick to a healthy and proper diet, these salads will fit perfectly into your diet. So, 5 simple recipes for quick and easy protein salads:

Spinach plus almonds are a great combination! The taste is such that you won’t be able to smell it, and it’s good for your health. Also added to the dish are broccoli, a great source of vitamin A, protein-packed eggs and basil leaves for extra flavor.

Ingredients

Preparation

1. Place spinach in a large salad bowl.

2. Chop the broccoli, tomato and hard-boiled eggs, and add it all along with the spinach.

3. Sprinkle with crushed almonds and fresh basil leaves.

4. Drizzle with your favorite dressing or try the juice of half a lemon with olive oil/

325 kcal. Used - 25/20/10

2. Salad with tuna and apple.

Tuna and apple, don’t you think go well together?! But believe me, both in texture and taste, apple goes perfectly with tuna. The best part about this salad is its versatility: eat it with a fork, spread it on bread, or wrap it in lettuce. Whichever option you choose, you won't be disappointed.

Ingredients

Preparation

1. Drain the liquid from the cans and place the tuna in a salad bowl.

2. Chop the celery and apple well and add to the tuna.

3. Mix thoroughly, adding garlic powder, sweet sauce and mayonnaise.

327 kcal. Used - 60/2/18

3. Salad with beans and sweet potatoes.

You don't have to be a vegetarian to recognize and appreciate the benefits of beans. Beans are rich in plant fiber, iron and thiamine, and at the same time act as an excellent source of protein. That's why this recipe does so well in the healthy and delicious category!

Ingredients

Preparation

1. Fry the sweet potato in olive oil and let it cool.

2. Drain the canned food, rinse it with cold water, and then place it in a large salad bowl.

3. Add garlic salt, cilantro and cooled sweet potatoes to the salad bowl with beans and mix thoroughly.

4. Use the salad as a main dish or as a side dish.

Recipe for 3 servings.

357 kcal. Used - 20/7/63

4. Salad with quinoa, mint and lemon.

Quinoa has an amazing taste, a lot of protein, and it goes well with any food. That's why this salad can be included in your menu as a main dish or as a side dish.

Ingredients

Preparation

1. Mix mint leaves with boiled quinoa.

2. Sprinkle with lemon juice.

3. Add pine nuts, salt and oil to the salad bowl.

Recipe for 3 servings.

375 kcal. Used - 12/19/40

5. Salad with arugula and chicken.

Arugula is not just an exotic green, it is a nutritious food with a rich taste and a long list of beneficial properties. Arugula is low in calories, but high in folic acid, vitamins A, C and K, as well as minerals, iron and copper. The peppery aroma of arugula gives the dish an amazing taste.

Ingredients

Preparation

1. Fry the chicken in olive oil, preferably in a non-stick pan.

2. Set aside and let the meat cool.

3. Chop mini carrots and red cabbage.

4. Place arugula, carrots and red cabbage in a large salad bowl.

5. Add chilled chicken to the salad bowl and sprinkle the dish with sunflower seeds.

6. Drizzle with your favorite dressing, bon appetit!

469 kcal. Used - 65/12/14

One way to lose weight without harm to your health is to switch to proper nutrition. Food rich in protein (protein) is the basis of such a diet. Protein salad is one of the most delicious and healthy dishes on the menu of a woman who dreams of becoming slim. Here are some simple recipes for such dishes.

Protein salads should be present in the diet menu

Salad recipes for weight loss

There are many variations of this dish. This is the beauty of it: you can always please yourself with something new, and you will never get bored of it.

Greek salad with shrimp. Shrimp, boiled in salted water – 300 g; tomatoes (cherry tomatoes are better, but regular ones will do) – 150 g; fresh cucumber – 1 piece; lettuce – 0.5 bunch; bell pepper – 1 piece; olives – 3-4 pcs; feta cheese – 50 g. Chop all ingredients, mix and season. For dressing, use olive oil with the addition of chopped garlic and ground black pepper.

Protein salad with chicken and mushrooms. Boiled chicken fillet – 180; fried champignons with garlic – 180 g; omelette of 2 whites and 1 yolk. For dressing - natural low-fat yogurt (100 g) and chopped parsley (50 g).

Salad with squid. Take 150 g squid, tomato, 50 g Chinese cabbage, lettuce, 4 egg whites, half a bunch of parsley, a little garlic, 0.5 tsp each. salt, pepper and coriander, for dressing - 1 tbsp. vinegar and 1 tsp. linseed oil. Boil and cut the squid and eggs, not forgetting to set the egg yolks aside. Chop the remaining ingredients too and mix them all. Drizzle the protein salad with oil and vinegar and season it with spices.

Light curdsalad. Low-fat cottage cheese – 250 g; carrots – 100 g; cucumbers – 300 g; apples – 100 g. Vegetables and fruits should be finely chopped or grated on a coarse grater and mixed with cottage cheese. For dressing, mix 100 g of low-fat yoghurt with a small amount of lemon juice.

Egg salad. Chicken egg whites – 6 pcs; chicken egg yolks – 3 pcs; canned anchovies – 100 g; fresh sorrel - 300 g. Boiled eggs should be mixed with mashed anchovies and finely chopped sorrel. As a dressing for this salad, you can use either natural yogurt or low-fat sour cream.

Try making all of the salads listed. Surely among them there will be one that is your favorite.

Protein salads for weight loss can be prepared based on lean meat, fish, eggs and cheeses. Even if you add a little boiled chicken or egg white to a regular vegetable salad, this will greatly increase the benefits of the dish.

Protein is the main element of our body, accordingly, it must be present in the daily diet. Consumption of this microelement blocks appetite. It also helps fat and carbohydrates to be absorbed normally, preventing them from being deposited on the sides and thighs. The presence of protein in dishes can significantly speed up the digestion process.

Even if you don't plan to lose weight, don't forget to include protein salads in your diet. You can change the recipes presented above to your taste, inventing new original dishes. The main thing is that the key ingredient remains in them.

The experience of using a protein diet for weight loss, dating back several decades, proves that it allows you to effectively achieve your goal. But this diet is attractive because it also allows you to relax somewhat during use.

Excessive protein consumption, beyond the norms of a balanced diet, leads to fatigue and weakening of the body, a desire for variety and relief arises, and protein salads come to the rescue.

When introducing them into your diet, it is necessary to comply with the initial postulates of a protein diet.

Using these postulates, it is easy to experiment. You can achieve the desired variety by turning any favorite low-fat salad into a protein salad, simply by adding high-protein components to it.

See the table with high protein foods.

Hence their diversity under the modest universal designation “Protein”.

Protein salads can be divided into:

drums, which are a mixture of high-protein foods in various combinations and bring only variety to the diet;

light, which are standard vegetable salads with the addition of a small amount of high-protein foods and bring variety and relief to the diet.

Preparation:

Steam the chicken breast and, after allowing it to cool, cut into cubes of 0.5-0.7 cm.2. Lightly grease a frying pan with olive oil, fry the garlic cloves cut crosswise, then add the champignons and fry until lightly golden brown.
Place the contents on a separate plate.
Pour the remaining oil into a frying pan and fry the pre-beaten eggs in it. After letting the roast cool, cut it into small pieces.
Finely chop the greens.
Mix the resulting fragments, pour chilled yogurt over them and sprinkle herbs on top.

Calorie content: total salad 580.6 cal, per 100 grams - 90.7 cal.

Preparation:

Whisk lemon juice, oil, oregano and black pepper in a small saucepan.
Place whole peeled shrimp, tuna pieces, chopped celery, tomatoes, radishes into the resulting sauce and mix.
Place the mixture on a large plate covered with lettuce leaves and scatter the oregano leaves on top.
Let stand for about 15 minutes in a cool place, covered.

Calorie content: total salad 813.1 cal, per 100 grams - 74 cal.

Preparation:

Boil chicken breast fillet and grind in a blender.
Cook rice in chicken broth.
Fry onion, garlic and chopped fillet in a frying pan in olive oil.
Grate the carrots.
Cut the tops off the tomatoes and scoop out the pulp with a spoon. Grind the top and pulp.
Mix the fried fillet with rice, carrots, pulp, parsley, lemon juice and remaining oil, adding pepper. Let the mixture cool.
Stuff the tomatoes with the resulting mixture and place the rest in small piles nearby.

Calorie content: total salad 781.3 cal / per 100 grams - 82.2 cal.

Preparation:

Thinly slice apples, fresh cucumbers, carrots into strips and mix.
Add cottage cheese to the resulting mixture and mix again.
Season the resulting mass with yogurt and sprinkle lemon juice on top.

Calorie content: total salad 360.3 cal / per 100 grams - 41.9 cal.

Preparation:

Wash the sorrel leaves and tear them into large fragments.
Boil 6 eggs, remove 3 yolks, chop the rest.
Mix eggs, anchovies and sorrel, season with yogurt, and cool.

Calorie content: total salad 486.7 cal / per 100 grams - 57.9 cal.

Protein diets are only becoming more popular today. They have proven their effectiveness and simplicity. A woman does not feel hungry and does not torture herself with constant struggle. In addition, a protein diet allows you to keep hair and nails in perfect condition, since the tissues do not suffer from a lack of the most important building element. This turns out to be the best option. You lose weight quickly, but at the same time maintain your beauty. Today we want to talk about protein salad. This tasty, light and healthy dish will allow you to get maximum energy with a minimum of calories. There are so many recipes that everyone can find an option to their liking.

Do not forget that only at first glance, a protein diet is very easy for the body. In fact, overloading the digestive system with this element leads to fatigue, toxin buildup, and even physical weakness. What to do? Forget about the dream of a slim figure? Right now a protein salad comes to your aid. It will pleasantly diversify your menu, since the components may be different every day.

If you are determined to lose weight, then this article will be very useful. Protein salad, depending on the components, can have a different function, be nutritious or, conversely, fasting.

Impactful, high-protein salads, which serve as a source of huge amounts of energy. The components may differ, however, this is only an element of diversity, but does not change their essence.
A light protein salad that contains an abundance of vegetables and herbs, with a small addition of meat, fish, nuts or mushrooms. These snacks add variety to your diet and ease your intestines. It is advisable to use them every day.

This is the most dietary protein salad that will help you get rid of sweet cravings and calmly reach your goal. To prepare, you will need low-fat kefir or yogurt, as well as berries or fruits. Grapes and bananas are not suitable for these purposes; take cherries and currants, apples and pears. Pineapple and grapefruit are great. Cut 3-4 types of fruits and berries and pour your favorite sugar-free drink. It makes a delicious snack and a very healthy dish.

If you are looking for the best side dish or just want to add a healthy dish to your diet, try this wonderful recipe. It really is a very affordable and easy salad to make. It is distinguished by a large amount of vitamins and fiber, plant fibers and some healthy carbohydrates. You will need 100 g of chicken breast, cut into strips and lightly simmer in a frying pan. Now add some broccoli, cauliflower, carrots and green peas. The resulting mixture needs to be cooled and a little olive oil added.

Protein salads for weight loss should be a source of protein and beneficial microelements. That is why seafood is very often its main ingredients. It could be shrimp or squid, mussels or oysters.

We will offer a recipe tested by many. It includes shrimp and frozen squid. You will need to boil water and dip the prepared mixture into it. After two minutes, remove the pan from the heat. All that remains is to cool the seafood and cut into strips. You also need to add leeks, tomatoes and lettuce. All that remains is to mix and add a little soy sauce.

Since all salads are designed to help you effectively lose weight, you can add unique components to them that will make this process faster and easier. This is primarily ginger root. It is recommended to grate it on a medium grater. A quarter teaspoon of the resulting mixture is mixed with two tablespoons of olive oil. This composition is used for salad dressing.

Don't forget about lemon juice. It enhances the body's ability to burn fat. In addition, a large number of lettuce leaves makes the portion more impressive, but does not add calories. And one moment. Mixed salad does not store well; it is recommended to make it immediately before use.

The only thing simpler could be boiled eggs. This is the difference between almost all protein salads. The recipes are very simple, you can prepare them every day without spending a lot of time in the kitchen. A unique fish is tuna. Rich in protein, it contains virtually no fat. Therefore, tuna dishes are perfect for those who are on a diet to lose weight. They are ideal as a complete breakfast, lunch and dinner.

A salad for a protein diet requires only a few ingredients. First of all, this is canned tuna without oil. If you sell it fresh, then take it, boil it and use it for salads. You can add canned peas or beans to it. Feel free to experiment with different vegetables as desired.

Almost everyone is recommended to cook chicken during a diet. As a result, she gets bored very quickly. We need an original recipe. This could be a protein salad with chicken. The fresh, unconventional taste will delight lovers of the exotic. Two different options are prepared. The first is a cold salad. For this you will need boiled breast and fresh pineapple. Chop and mix everything. You can add lemon juice and a few drops of oil.

A warm salad is also made from similar ingredients. To do this, place onion rings in a frying pan. It is covered with pieces of fillet without skin and fat. Add a layer of frozen pineapple on top. You can replace them with fresh or canned ones. But the latter are less desirable because they contain sugar. The dish is prepared quickly, about 10 minutes on high heat, and another 5 on low. After finishing cooking, do not remove the lid for another 10-15 minutes.

As a result, only proteins, vitamins, minerals and nothing extra. This is an excellent dish for weight loss. You will need high-quality, grainy cottage cheese, no more than 5% fat. Add to it one tomato and cucumber, a few lettuce leaves and bell pepper. Cut all the vegetables and herbs into pieces, add cottage cheese, and you can use kefir as a dressing. A little salt and a delicious salad is ready. It is ideal as a snack or as a main course, it all depends on your end goals.

A diet is not a temporary restriction, but a lifestyle change. So arm yourself with these recipes and build your menu in a new way. After just a few months, you will notice that the excess weight gradually disappears and does not return.

Today they are only becoming more popular. They have proven their effectiveness and simplicity. A woman does not feel hungry and does not torture herself with constant struggle. In addition, a protein diet allows you to keep your hair and nails in perfect condition, since the tissues do not suffer from a lack of the most important building element. This turns out to be the best option. You lose weight quickly, but at the same time maintain your beauty. Today we want to talk about protein salad. This tasty, light and healthy dish will allow you to get maximum energy with a minimum of calories. There are so many recipes that everyone can find an option to their liking.

Basic Rules

Two main types

If you are determined to lose weight, then this article will be very useful. Protein salad, depending on the components, can have a different function, be nutritious or, conversely, fasting.

Fruity delight

This is the most dietary protein salad that will help you get rid of sweet cravings and calmly reach your goal. For preparation you will need either yogurt, as well as berries or fruits. Grapes and bananas are not suitable for these purposes; take cherries and currants, apples and pears. Pineapple and grapefruit are great. Cut 3-4 types of fruits and berries and pour your favorite sugar-free drink. It makes a delicious snack and a very healthy dish.

Vegetable smoothie

Seafood in the fight for a beautiful figure

Protein salads for weight loss should be a source of protein and beneficial microelements. That is why seafood is very often its main ingredients. It could be shrimp or squid, mussels or oysters.

Secret recipe

Don't forget about lemon juice. It enhances the body's ability to burn fat. In addition, a large number of lettuce leaves makes the portion more impressive, but does not add calories. And one moment. It does not store well, it is recommended to make it immediately before use.

Try a delicious tuna dish

A salad for a protein diet requires only a few ingredients. First of all, it is oil-free. If you sell it fresh, then take it, boil it and use it for salads. You can add canned peas or beans to it. Feel free to experiment with different vegetables as desired.

Original solution

Combination of cottage cheese and vegetables

As a result, only proteins, vitamins, minerals and nothing extra. This is an excellent dish for weight loss. You will need high-quality, no more than 5% fat content. Add to it one tomato and cucumber, a few lettuce leaves and bell pepper. Cut all the vegetables and herbs into pieces, add cottage cheese, and you can use kefir as a dressing. A little salt and a delicious salad is ready. It is ideal as a snack or as a main course, it all depends on your end goals.

The basis of a healthy diet consists of protein dishes, some complex carbohydrates and a very limited amount of fat. If fat is contained in almost all products of animal origin, as well as in nuts and vegetable oils, and fruits, vegetables and cereals are rich in complex carbohydrates, then easily digestible proteins in products 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 cereals), buckwheat, rice, oats, corn, barley;
Eggs – chicken, quail;
Fish caviar – salmon species.

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

The following mushrooms are richer in proteins than others:

Oyster mushrooms;
Morels;
Boletuses;
Champignon;
Boletuses;
Boletus mushrooms;
Honey mushrooms.

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

By combining these products, you can prepare many delicious dietary dishes that are rich in protein and healthy 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:

Fish carcass – about 1 kg in weight;
Tomatoes – 2 pcs.;
Onion – 1 pc.;
Sweet pepper – 1 pc.;
Garlic – 3-5 cloves;
Olive oil – 1 pc. spoon;
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

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:

Hard grated cheese – 70 g;
Boiled eggs – 2 pcs.;
Canned corn – 100 g;
Avocado – 1 pc.;
Garlic - a couple of cloves;
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 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:

Bell pepper – 10 pcs.,
Minced beef – 500 g.,
Steamed rice – 200 g,
Onion – 1 pc.,
Garlic – 3 cloves,
Greenery,
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.

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, which is considered one of the least hungry, but the most effective, since it is not focused on a sharp calorie restriction, but on limiting a group of foods. The emphasis in protein diet recipes is on foods rich in proteins.

The essence of the technique

Fat loss occurs by eliminating carbohydrates and fats, and, as a result, limiting calories. Consumed proteins (protein) never turn 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 to repair muscles, skin, tissue renewal, etc.), then all the excess is simply used as energy.

In other words, protein is not only a building material, but also a reserve source of fuel for the body. However, 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 strengthen muscles, the body becomes drier and more prominent.

Otherwise, this process is used by athletes and bikini models before competitions.

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 the following products:

vegetables;
fruits;
bran;
legumes;
oatmeal (no more than 50 gr.);
buckwheat (no more than 50 gr.);
rice (no more than 50 grams);
black bread - no more than 1 piece;
Lenten 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?

Recipes for protein diet dishes are suitable for those who urgently need to drain the water and “dry” the body by any means necessary. This diet is for people who love and eat protein foods every day and feel that they could survive for a while on protein alone.

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 ancestors were gatherers and ate mainly cereals, fruits and vegetables, while others were hunters whose main diet was game.

Important: Those who have diseases of the digestive organs (colitis, chronic pancreatitis, irritable bowel syndrome, dysbacteriosis), kidney problems, joint pain, heart problems, liver diseases should not go on a protein diet.

People who are significantly overweight or older people (due to the risk of increased thrombosis) are also not recommended to use protein diet recipes for quick weight loss.

Advantages and disadvantages

One of the advantages is that the protein diet recipes 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 filling and takes a long time to digest, so there will be virtually no feeling of hunger on this diet. There are also many recipes for dishes with a predominance of protein, which will help diversify the diet and make the diet even enjoyable.

Weight does not decrease very quickly, but its loss occurs precisely due to fat.

The downside of protein diet menu recipes is the absence or minimal amount of carbohydrates. And this is the main source of energy. While on a diet, you may feel unwell, both physically and mentally. The body needs protein, but not in such quantities that you will have to consume it in order to maintain a basic level of metabolism, so soon (in a couple of days) you will start to turn off from protein foods.

If you systematically consume a lot of meat, cottage cheese or other protein products, then underdigested foods will soon settle in the intestines in the form of fecal stones (slag), and protein can easily be underdigested, since the average rate of its absorption is 5-6 grams per hour.

After a couple of days, you will begin to rave about carbohydrates and try to replace them in every possible way, including using various recipes (protein casseroles, protein baked goods, protein bars, etc., in essence, this is a brain trick).

Therefore, it is better to include at least a minimal amount of carbohydrates (except vegetables) in your diet in protein diet recipes, so as not to go crazy and reduce the load on the kidneys.

Also, after leaving the diet, large edema may appear due to the sudden 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.

Recipes for weight loss

Here are a few recipes for protein diet dishes for weight loss that will help you eat deliciously without breaking your diet.

Meat pie

Dough:

50 gr. flaxseed + 100 gr. wheat flour;
80 gr. oils;
1 egg.

Filling:

300 gr. minced meat;
150 gr. prepared buckwheat;
1 tomato;
3-4 tbsp tomato sauce;
spices to taste.

Fill:

2 eggs;
1 processed cheese;
50 gr. kefir

Preheat the oven to 180°. Roll out the dough and form sides from it. Fry the minced meat in olive oil, add sauce and buckwheat. Pour the filling into the molds. Pour in the filling (mix everything first with a blender). Place in the oven for 30 minutes.

Chicken cutlets with cottage cheese

Ingredients:

chicken fillet – 0.5 kg;
low-fat cottage cheese – 0.2 kg;
egg – 1 piece;
oat bran – 30 g;
onion – 1 piece;
garlic – 3 g;
dill - to taste;
salt, pepper - to taste.

Preparation:

Using a meat grinder or blender, make minced meat. Peel a medium onion and a clove of fresh garlic, then grate it into a paste on the finest grater.
Add cottage cheese to the minced meat. Mix well.
Forming cutlets. Pour the bran into a flat dish or plate and roll the pre-prepared cutlets into it.
Cook the cutlets over medium heat until the bottom side is browned. Then turn the cutlets over and finish cooking the second side, covering the pan with a lid.

Pancakes with fish

For pancakes:

2 eggs;
2 tbsp. l. corn starch;
100 ml. kefir;
salt;
1 packet of baking powder;
1 tsp. vegetable oil.

Mix all ingredients with a mixer. Bake in a non-stick frying pan. Makes 8 pieces.

For filling:

salted red fish 0.2 kg;
sour cream from kefir 0% 0.1 kg (freeze kefir and then drain 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. Mix sour cream thoroughly with cottage cheese and lemon juice, spread on half of the pancake. Do not hesitate to place lettuce leaves on top; they will give juiciness when biting. Place chopped fish on the salad. Wrap it in a tight “roll”. Be sure to cut diagonally and place on a plate. It looks beautiful and is comfortable to eat.

Salad "Cleansing"

Compound:

White cabbage;
carrot;
beet;
1 tsp. vegetable oil;
1 tbsp. l. apple cider vinegar or lime 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 release juice. Grate raw carrots and beets (for Korean carrots). Combine all vegetables. Mix the dressing and season the vegetables. Let the salad sit for a while.

Korean smoked chicken and carrot salad

Compound:

100 g smoked chicken;
100 g Korean carrots;
1 PC. red onion;
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. Decorate the salad with green onions or dill. Before eating, set the salad to cool.

Fish soup in Finnish

Compound:

salmon;
shrimps;
crab;
squid;
mini octopuses;
carrot;
greenery;
garlic;
milk;

You need to cook fish broth, separate the fish from the bones and chop it into pieces. Add seafood to the broth and simmer for a couple of minutes. To fry, we use carrots, onions and garlic, fry all this in a frying pan with a small amount of oil. Milk should be poured into the roast and simmered for several minutes. If you make soup with rice, then you also need to add rice to the frying. Then add everything to the broth along with the herbs and boil for a couple of minutes.

Cream of broccoli soup

Ingredients:

500 g broccoli;
300 ml milk;
3-4 pieces of champignons;
salt pepper.

Boil the broccoli for a few minutes, add salt, puree with a blender, add milk and black pepper. Place a few mushrooms (champignons) on top, fried in a frying pan with onions.

Pancakes

Ingredients:

flour – 4 tbsp;
sugar – 3 tbsp;
2 eggs;
120 gr. kefir;
1 apple, approximately 200 g;
100 gr. raisins, first 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, in a blender and add 1 tsp. baking powder. We cut the apples and throw in everything else. Spread on a spoon into the frying pan and place under the lid.

Low Calorie Coconut Casserole

Compound:

cottage cheese 130 gr.;
kefir 120 gr.;
whole egg + white;
defatted coconut flour;
20 gr. sweetener to taste;
3-4 gr. baking powder.

Mix the ingredients in a blender until smooth. Pour into a container (not too high), put in the microwave at maximum power for 10 minutes.