Home Second courses Protein-rich recipes. Video - Recipes for protein dishes for weight loss. Nutritious fish soup

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Protein-rich recipes. Video - Recipes for protein dishes for weight loss. Nutritious fish soup

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A protein diet can be of great help in the desire to lose weight, the recipes of which are suitable not only for the person losing weight, but also for the rest of the family. You don’t have to cook separately for someone who is losing weight and worry that those family members who don’t need to will start losing weight. The secret is that those who are losing weight will also have to give up a number of foods, replacing them with daily physical activity.

The advantage of a protein diet is variety, since there are a lot of protein products in nature, and the number of options for preparing dishes from them is measured in the thousands, while the recipes for protein diet dishes are simple.

Each meal should contain one of the following foods, accompanied by a vegetable salad:

3-6 egg whites.
100 g beef.
150-200 g chicken breast (without skin) or lean sea fish.
200-250 g low-fat cottage cheese.
Protein cocktail.
200-300 g of seafood.

All products used must be low-fat.

A protein diet may include different daily menu options.

Cottage cheese casserole. Mix 100 g of cottage cheese and 2 egg whites, add a spoonful of yogurt and chopped herbs. Place in a mold and bake in the oven.
Tomatoes in protein. Lightly simmer the tomato slices in a frying pan. Beat 2 egg whites, pour them over the tomatoes and in 5-6 minutes a light breakfast is ready.
Dessert. Finely chop an orange or apple, mix with 150 g of cottage cheese, add a spoonful of yogurt or kefir.
Protein salad. Add 70-100 g of chicken breast and a few pieces of squid to 3 boiled egg whites. Add a spoonful of low-fat kefir or yogurt. Such salads can be prepared using ingredients available in the refrigerator, because protein dishes go well together.

Meatball soup. Boil broth from chicken bones, and grind the raw meat in a meat grinder or chop with a blender. Roll into small balls. Add green beans and bell pepper to the broth, bring to a boil, lightly salt, add chicken meatballs. Cook for 15 minutes.
Stewed chicken fillet. Cut 100-200 g of breast, sprinkle with herbs and salt. Make a filling of 50 ml of yogurt or kefir and the same volume of water, place the breast in it and put it in the refrigerator for 3 hours. Then place in a heated frying pan and simmer for about 10 minutes.
Braised cod with zucchini. Cut young zucchini into rings, place in a layer on the bottom of the pan, place cod fillet on top, salt and cover with another layer of zucchini rings. Sprinkle with lemon juice. Cooking time - 20 minutes.
Chicken in yogurt. Cut 2 breasts into pieces and place in a frying pan. Mix a glass of yogurt, a small head of finely chopped onion, 0.5 tsp each. paprika and ground ginger, 2 tsp. lemon juice. Pour the resulting sauce over the chicken. Simmer for an hour.

Cucumber-fish sandwiches. Finely chop 100 g of stewed fish, mix with 2 tablespoons of kefir or yogurt. Cut a large cucumber lengthwise and remove the seeds with a small spoon. Fill the cavities with fish mass and decorate with herbs on top. Such delicious food is prepared simply and quickly. You can stuff zucchini, tomatoes, bell peppers, using any protein products in various combinations for the filling.
Tuna with bell pepper. Remove the seeds from the pepper and bake it in the oven until soft, then cut into strips. Cook tuna fillet in a steamer for 20 minutes, cool, cut into slices. Mix pieces of tuna and pepper, sprinkle with lemon juice, sprinkle with herbs, salt, put in the refrigerator to marinate for 2-3 hours. Serve chilled.

This is a small fraction of all kinds of recipes for a protein diet that can be prepared every day. Fans of kitchen appliances can use a microwave in cooking, then the process will go faster. To make an omelette, you need to take 2 egg whites, beat them with a fork in a glass bowl, add 2 tbsp. l. milk, salt and seasonings. Place the cup in the oven chamber for 3 minutes - and the dish is ready!

You should not believe claims that you can eat proteins without restriction and still lose weight.

Those who like to overeat should take into account that if they eat excessively, a protein diet will help maintain their weight at the same level, but not lose weight.

If you want to get rid of kilograms, you should limit the portion of food you eat to 250-300 g.

The weak link of protein nutrition is imbalance, because recipes exclude carbohydrates and almost do not allow the presence of fats. In addition, when protein predominates in the diet, the body begins to intensively remove water. And in addition to the content of fats, proteins and carbohydrates, food has another indicator - acid load, which significantly affects health. Protein nutrition (this mainly concerns meat products) strongly acidifies the internal environment of the body, which immediately turns on compensatory functions and, as a counteraction, begins to wash out alkalizing elements from the bones of the skeleton: magnesium and calcium. Therefore, it is so important to maintain a drinking regime to replenish excreted fluid, take vitamin and mineral supplements, and not overuse protein foods for a long time.

Protein recipes

Most often, beginners and even professional bodybuilders, as well as people who want to lose weight, are faced with the problem of cooking. Monotony in nutrition very often becomes a serious obstacle to progress. The list below contains the best recipes for protein and protein-vegetable dishes that are easy to prepare and consist of widely available and inexpensive ingredients. All recipes are compiled and approved by professional nutritionists, in accordance with the Dukan principles.

Differences depending on your goals:

When gaining muscle mass: portions of protein dishes are much larger, you need to consume a lot of complex carbohydrates and fewer vegetables so as not to overload the intestines. You can cook any of the dishes you like, while following the principles described in the article diet for gaining muscle mass.
When drying: portions are smaller, complex carbohydrates are consumed even less. Prepare protein and protein-vegetable dishes, with the amendments described in the article diet for drying and working on relief and protein-carbohydrate alternation.
When losing weight: the smallest portions, the relative amount of carbohydrates is approximately the same as when drying. Read also diet for weight loss.

Protein dishes

Bird
Meat dishes
Bread, flatbreads and pizza
Dessert

Protein and vegetable dishes(for drying and losing weight)

Bird
Meat dishes
Fish and seafood dishes
Bread, flatbreads and pizza
Vegetable side dishes
Beverages
Dessert
Sauces

Meat as a source of protein

Legumes as a source of vegetable protein

Fish and seafood as sources of proteins

Dairy products and eggs as sources of protein

Nuts as sources of protein

Cereals as sources of slow carbohydrates

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

However, to begin with -

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

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

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

It is achieved by 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 a “strategic reserve” of energy, glycogen, in which excess glucose is hidden.

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

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

There is, however, another side to the process - excess protein can lead to problems. It is not for nothing that nature has established a balance in the flow of all useful substances into the body, and if a imbalance occurs somewhere, then negative consequences are quite likely.

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

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

If you decide to get hooked on a protein menu, consult your doctor first to see if this will result in undesirable effects.

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

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

As we strive to lose weight, it is a good idea to follow rules that will help us do this. Namely:

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

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

If you intend to cook exclusively protein foods for a long time, remember that it is not recommended to skew your diet; it is best if your weight loss in this way does not take more than two weeks.

It is better not to eat anything before going to bed. Otherwise, undigested food will ferment in your stomach all night. Better drink a glass of water.

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

For starters, a light snack.

Tofu, if anyone is not familiar with it, is actually not cheese, but so-called soy 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 has practically no taste of its own.

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

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

Recipe details can be found in this video.

Listproducts

Bunch of parsley
A small head of iceberg lettuce
Tomatoes (in the video these are cherry tomatoes, but you can use regular ones)
Cucumber
Shallot or regular onion
A small head of regular cabbage
Tofu cheese – 100 g
Seasoning – smoked paprika
Pumpkin oil to taste

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

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

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

Take

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

Fill the cereal with water at a ratio of 2 to 1, boil for 10 minutes until half cooked, remembering to stir. Make sure that the cereal does not overcook.

Knead the cheese with your hands.

Add cereal to it and mix everything thoroughly.

We cut the tomatoes and onions, put them in a blender, add dill there, grind everything until it becomes a homogeneous mixture like minced meat.

Then grind the carrots and avocado (pre-chopped) into mince in a blender.

Mix everything, adding salt and seasonings.

A little advice - to prevent your cutlets from falling apart, make sure that the tomatoes are not too juicy and the cereal is not overcooked. In addition, to obtain a thicker consistency, it is recommended to add some dry ingredient to the minced meat, for example, flax.

We make cutlets and fry them in coconut oil.

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

Required

Chicken fillet – 100g
greens to taste
Kefir for marinade

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

Then simmer until done.

Not a bad option for breakfast. It's quick and very easy to prepare.

Ingredients

Tomatoes
2 eggs

Chop the tomatoes, separate the whites from the yolks. Beat the egg whites and simmer the tomatoes in a frying pan until half cooked. Then pour in the protein mixture. Just two more minutes is enough for breakfast to be ready.

Another easy breakfast recipe

Will be needed

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

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

Great for lunch

Ingredients

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

Peel the meat, boil it, then cut the flesh into pieces and grind in a blender. Gradually add milk to the mixture until it reaches a thick, puree-like consistency. Add spices.

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

Required

Chickpeas – 200 g
Chicken fillet – 200 g
One carrot
One bow
Spices

Boil the chickpeas for 40 minutes.

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

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

Another recipe that is also suitable for a quick dinner.

Ingredients

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

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

Rub it with salt and pepper (just don’t overdo it)

The belly can be stuffed with herbs - parsley, dill, onions, garlic.

Insert lemon slices into the cuts.

Place foil on a baking sheet, spread a little olive oil on it, put the fish on top and wrap the foil.

You need to bake for about 30 minutes (if it is pink salmon).

Of course, dessert should also be included among the protein foods. I offer you an easy and simple dessert that is also suitable for dinner.

Required

A pack of low-fat cottage cheese
Egg 1 piece
Oatmeal – 20-50g
Salt, sugar to taste

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

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

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

What to do? Go on a diet? But which one exactly, you ask? All representatives of the fairer sex, of course, want to burn fat in the problem area of the abdomen, and protein recipes will come to the rescue in such a situation.

It is the protein diet that helps to perfectly combat such a difficult area for women. A protein diet works because the proportion of carbohydrates in it is reduced, it almost completely eliminates them. This technique is currently in great demand, and accordingly, many questions arise 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 goes on this type of diet, every day she racks her brains about what to cook for her today. To somehow alleviate your plight and solve the problem, you can use recipes for protein dishes. These are the ones you can safely use and be guided by 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 filling.

It is the protein diet and recipes that will not allow you to get the hated folds in such a difficult area as the waist.

Before talking about all the recipes, it’s 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 not the entire list of dishes that you can use for yourself in the future.

At the heart of such a diet, the first place is, of course, lean meat - this is either veal or beef. The best poultry is turkey or chicken; you can use fish, preferably non-fatty varieties. You can safely resort to using eggs, cheese, and all kinds of dairy products. If you look at vegetables, the best ones are: lentils, beans, beans. Feel free to include asparagus, tomatoes, cabbage, cucumbers, onions, but, for example, fruits are not allowed.

You should completely avoid sweets, baked goods and cereals. Do not take any spicy, fried, smoked or salty foods. Everything listed above is a complete list of foods that should be consumed.

One day on a protein diet looks something like this:

Firstly, a cup of strong tea without any sweeteners, you can add milk, you can eat about seventy grams of cheese and some lettuce.

Secondly, cook steamed fish and stew zucchini with it. Use salad made from white cabbage. Thirdly, a glass of kefir, just a little cottage cheese.

You should take into account and know that such a diet does not offer recipes as such, they all consist of only one or even two products, so many people get tired of such monotony after a few days. To prevent you from having a breakdown, you should somehow diversify the menu and prepare more interesting dishes.

For example, you can prepare cream soup - this is the best choice during such a diet.

Let's look at the recipe: cook spinach in chicken broth for about seven minutes, then add the meat that you removed from the broth,
and put the greens there. Then you should remove it from the heat and wait until the soup cools down and reaches room temperature, then just mix with a blender and pour in the milk and that’s it - the dish is ready.

You can also prepare a hot salad; you just need to boil the chicken fillet and then separate it into fibers. Chop the celery roots and steam. Boil white cabbage, chop cucumbers. Then just mix everything in a salad bowl and only then season with lemon juice.

Egg white 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 the milk and beat with a fork together with the whites. Place the dishes in the microwave for 3 minutes. The omelette is ready! Add herbs, seasonings, vegetables to taste.

Proteins - 8.59 g, fats - 0.15 g, carbohydrates - 1.48 g.

Stuffed cabbage rolls in a steamer

Ingredients:

What will we stuff:

cabbage (preferably large and thin-leaved)
or peppers
or zucchini (scoop out the pulp with a spoon)

What will we stuff with:

chicken breast
bulb onions
carrot
Champignon
parsley and green onions
olive oil
spices
garlic

Cooking method:

Separate the leaves from the head of cabbage, cut off the hard parts, and place in a double boiler for 10 minutes.

At this time, prepare the filling. Cut the chicken meat into pieces approximately 2x2 cm. Chop the onion and add to the meat. Grate 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 them, add the filling, wrap them, and put them in a steamer.

Light protein dinner - chicken fillet with tomatoes and mushrooms 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 parts and beat. Salt, pepper, add spices to taste. Place on a foil-lined baking sheet. Place a layer of champignons on each piece of fillet and a slice of tomato on top. Bake in the oven for 25-30 minutes. Remove, sprinkle with grated cheese, and put back in the oven 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 of 140 g):

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:

Beat the cottage cheese with regular and vanilla sugar. Dissolve gelatin in warm water, heat, stirring, pour into milk. Beat the egg whites with a pinch of salt to soft peaks and add to the cottage cheese. Place in bowls and refrigerate for 2 hours. You can add canned fruits (not fresh ones - the product will begin to ferment), raisins, and 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:

Thaw the fish, clean it, cut off the fins, and remove the entrails. Cut into pieces and wash in cold water. Let the water drain, then coat the fish in the spices and place in a heatproof 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.
Fill each piece with ketchup mixed with water.
Cover the pan 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.

: All protein recipes!

It is the protein diet and recipes that will not allow you to get the hated folds in such a difficult area as the waist.

Product selection

Before talking about all the recipes, it’s 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 not the entire list of dishes that you can use for yourself in the future.

You should completely avoid sweets, baked goods and cereals. Do not take any spicy, fried, smoked or salty foods. Everything listed above is a complete list of foods that should be consumed.

Recipes for one day

One day on a protein diet looks something like this:

Firstly, a cup of strong tea without any sweeteners, you can add milk, you can eat about seventy grams of cheese and some lettuce.

Secondly, cook steamed fish and stew zucchini with it. Use salad made from white cabbage. Thirdly, a glass of kefir, just a little cottage cheese.

For example, you can prepare cream soup - this is the best choice during such a diet.

Protein recipes

Egg white 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:

Proteins - 8.59 g, fats - 0.15 g, carbohydrates - 1.48 g.

Stuffed cabbage rolls in a steamer

Ingredients:

What will we stuff:

cabbage (preferably large and thin-leaved)
or peppers
or zucchini (scoop out the pulp with a spoon)

What will we stuff with:

chicken breast
bulb onions
carrot
Champignon
parsley and green onions
olive oil
spices
garlic

Cooking method:

Separate the leaves from the head of cabbage, cut off the hard parts, and place in a double boiler for 10 minutes.

At this time, prepare the filling. Cut the chicken into pieces about 2x2 cm. Chop the onion and add to the meat. Grate 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 them, add the filling, wrap them, and put them in a steamer.

Light protein dinner - chicken fillet with tomatoes and mushrooms with cheese

Ingredients:

chicken fillet - 400 g
tomatoes - 150 g
champignons - 100 g
Russian cheese (50%) - 60 g

Cooking method:

Proteins - 22.67 g, fats - 4.65 g, carbohydrates - 1.86 g.

Curd dessert

Ingredients (for 6 servings of 140 g):

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:

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:

Thaw the fish, clean it, cut off the fins, and remove the entrails. Cut into pieces and wash in cold water. Let the water drain, then coat the fish in the spices and place in a heatproof 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.
Fill each piece with ketchup mixed with water.
Cover the pan 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.

A high-protein diet involves losing weight by increasing protein intake, reducing carbohydrate intake, and reducing overall calorie intake. There is an opinion that completely eliminating carbohydrates allows you to lose weight more effectively, but this method is not very safe for health.

Recipes for protein dishes, including soup recipes, are especially popular these days. Inspired by the example of many stars of show business, cinema and politics, who quickly and effectively lose weight on protein diets, people all over the world are interested in what dishes can constitute a daily diet on a protein diet.

During the diet, you need to reduce the consumption of carbohydrates and fats; to ensure that your menu is not boring, we offer several recipes for protein dishes.

Second courses

Chicken fillet in kefir

Cut 100 gr. chicken fillet and mix with salt, pepper, herbs. Mix 50 ml. kefir, 50 ml. water and pour over the fillet. Place in the refrigerator for at least 3 hours. Then place in a hot frying pan and simmer for 5 minutes on each side.

Drying scrambled eggs

We take a box for heating food in the microwave, break a dozen or two eggs into it (as many as you need XD), stir and microwave for a couple of minutes (depending on the number of eggs. The more, the longer)

It’s cool that it’s smaller in size than boiling 10 eggs. It’s more convenient to eat - you don’t choke). And delicious) Yes, you can add anything you want. Greens, meat, whatever you want...

Fish baked in the oven

Pour any fish of your choice (I take hake, pollock, cod, tilapia, pangasius, trout) with lemon juice, sprinkle with dried herbs, and bake in the oven until cooked.

I put foil on a baking sheet (or in a baking dish) and add a little water - and then I don’t have to wash the baking sheet, and the fish doesn’t stick or burn. Can be done in a baking sleeve.

Chicken fillet in lemon juice

Beat the chicken fillet, pour in lemon juice, sprinkle with natural spices (I use dried herbs), salt (I don’t eat salt, so I don’t add salt). Leave to marinate for a couple of hours. Fry on high speed without oil.

Fish in Polish

Boil the fish (I use pollock/hake/cod for this dish). Take apart the bones into pieces of about 2-3 cm. Place in a saucepan, pour in fish broth (so that it covers the fish), salt (I don’t salt)/pepper, grate 1 whole boiled egg + 2 whites on top. Simmer on low heat under the lid for 5-7 minutes.

Fish cutlets with basil sauce

Fish fillet (I had pangasius and haddock)
1 egg
quarter of an onion
a little salt
for sauce egrut low fat
a little mustard
dry basil

For the sauce, mix all the ingredients and set the sauce aside. Grind the fish fillet with onion in a blender or meat grinder, add a little salt and form very small cutlets. Because we fry in a dry frying pan over low heat with a lid on. It's simple.

Roast pork in soy sauce

Ingredients:

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

Cooking steps:

Rub a piece of pork with lemon juice, sprinkle with pepper, chopped bay leaf and salt. Place in the oven. Periodically, the meat should be basted with the released juice.

Cut the finished roast into pieces, place on a dish and pour soy sauce over it. Serve separately greens, pickled cucumbers, pickled squash, zucchini, tomatoes, and sauerkraut.

Beef with brown rice

250 grams of meat, cut into equal cubes, need to be fried in olive oil, then pour two glasses of water over them, add salt, add spices to taste, and leave to simmer for half an hour. You will get a broth, to which you need to add half a glass of brown rice and leave everything on the fire until the rice is steamed and the broth has evaporated.

Video recipes for protein dishes

Steamed egg white omelette

Chicken breast roll

Curd rolls

Egg and onion pie

Crispy fish fingers

Protein soups

At first glance, it may seem that preparing soups as part of a protein diet is almost impossible. After all, traditionally, soup (except vegetarian) is a combination of a protein base (broth of meat, poultry, fish, seafood, etc.) with a carbohydrate dressing (a variety of vegetables, cereals, pasta or noodles, etc.). Meanwhile, liquid food promotes weight loss, and with any diet, liquid meals are most welcome. How to prepare soup for a protein diet, excluding most of the usual vegetables and cereals? Quite simple actually!

Spinach cream soup

Ingredients: Turkey breast or drumstick without skin, 1 package of spinach (frozen can be used), 2 cloves of garlic, any herbs as desired, a third of a glass of skim milk, salt, pepper.

Preparation: Boil the turkey, remove the meat from the broth and let it cool. Chop the spinach finely and cook in the prepared broth for about 5 minutes. Disassemble the turkey meat, separate it from bones and veins, chop it finely and return it back to the broth. Cook the spinach and turkey together for a couple more minutes. Let the resulting “mush” cool slightly, then use a blender to turn it into a puree, gradually adding milk, spices and finely chopped herbs to the soup. It is better to serve immediately; if you reheat the soup, it may lose its puree-like consistency.

Fish soup “Salmon with milk”

Ingredients: 450 g salmon fillet, 3-4 medium-sized tomatoes, 1 onion, 1 carrot, half a liter of skim milk, any herbs if desired, salt, pepper.

Preparation: Pour boiling water over the tomatoes, peel them and chop them finely. Peel the onion and also finely chop. Grate the carrots. Fry the carrots and onions in a non-stick frying pan and add the tomatoes a little later. Place in a saucepan, add 1 liter of water and bring to a boil. Next, cook the vegetables over low heat for about 6-8 minutes. Cut the salmon into small cubes and add to the broth. After a couple of minutes, add milk. After 5 minutes, add spices and herbs and turn off. Let it brew for 15-20 minutes.

Meatball soup

Prepare broth using a chicken bone, grind the chicken breast meat in a meat grinder, make meatballs from it and add them to the boiling broth. Then add green beans, some bell pepper and herbs to the water.

Snake soup

Salads

Protein salad

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

Chicken and asparagus salad

Required ingredients:

Boiled chicken (preferably breasts) – 300 grams,
Fresh cucumber – 2 pieces,
Cauliflower - a quarter of a head of cabbage,
Celery root – 60 grams,
Green peas - 2 large spoons,
Boiled asparagus – 100 grams,
Vegetable oil - six tablespoons,
Apple cider vinegar - four tablespoons,
Salt, pepper - one pinch.

Cooking method:

Boil cauliflower florets along with chopped asparagus and chicken. Chop cucumbers and celery into thin strips. Combine all ingredients, add green peas, pepper, salt and put in a salad bowl, after seasoning with vegetable oil and apple cider vinegar.

Whisk the egg whites with milk. I add a little spice. literally a park of Porsky salt crystals. I cut the ham into strips, brown it in a dry frying pan (preferably tefal), then reduce the heat, pour in the egg mixture and simmer under the lid until cooked.

And voila. very tasty.

Different dishes

Cottage cheese casserole

200 grams of cottage cheese, half a spoon of cocoa, cinnamon, vanillin. Place in the oven at 180" and bake for 20 minutes.

Boiled omelette

Ingredients

1 egg, 2 egg whites 30 ml milk/50 ml water salt to taste

Cooking method

Beat the eggs, then add milk/water and beat everything together. Pour the mixture into a jar with a screw-on lid, then into a saucepan with water. From the moment the water boils for 25 minutes. Do not tighten the lid too much.

Quick cheesecakes

Required ingredients:

Village cottage cheese – 200 grams,
Chicken egg (preferably white only) – 1 piece,
Barley oatmeal - 3 dessert spoons.

Cooking method:

All ingredients must be mixed and molded into cheesecakes one centimeter thick. Place the dish in the microwave for five minutes.

Egg white omelette with ham (for breakfast)

2 egg whites
two three rounds of ham diets
half a glass of skim milk

Omelette with tomatoes

Peel the tomatoes (to do this, you can put them in boiling water), chop them, place them on the bottom of the frying pan and simmer a little. Beat the eggs and pour them over the tomatoes. After 5 - 7 minutes you can remove from the stove.

Curd dessert

Liquid low-fat cottage cheese is mixed with pieces of green apple and orange without adding sugar. If you beat it with a mixer and then freeze it in silicone molds in the freezer, you get homemade ice cream.

Delicate curd ice cream

Thus, using the presented protein diet recipes, you will never feel very hungry. After all, such dishes very saturate the body, but at the same time contribute to weight loss.

The result will not be long in coming, especially if you combine diet with exercise, so it is ideal not only for women, but also for men...