Protein dishes recipes. Functions of proteins in the human body. Cold cucumber soup

Protein meals help maintain beautiful muscle definition, while helping to reduce body weight. While following a protein diet, the consumption of fats and carbohydrates is strictly limited, which leads to the normalization of the metabolic process. Dishes with a large amount of protein saturate the body for a long time, and also make it possible to lose up to 5 kg in 7 days. To avoid monotonous meals, you can create a menu for each day in advance from various delicious recipes.

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First meal

Among the wide variety of protein diets, everyone can choose the one that suits their liking. A variety of recipes with calorie counts will help you create a delicious menu for the week or month. At home, you can prepare inexpensive and tasty first courses that will become an integral part of lunch to improve your body shape.

Soups and broths can be meat or fish. They help to quickly saturate the body and normalize intestinal function. Provide the body with essential nutrients.

Red fish and milk

Seafood is considered the highest protein and healthiest. They go well with dairy products, herbs, and cheeses. Red fish is a real storehouse of vitamins and beneficial microelements. You can prepare a delicious and nutritious milk soup based on salmon.




Ingredients:

• 0.5 kg of red fish;
• 4 pcs. tomatoes;
• bulb;
• carrot;
• 0.5 l of milk 1.5% fat;
• spices to taste;
• greenery.

Preparation:

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



Turkey Spinach Soup




Ingredients:

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

Preparation:

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



With meatballs

The simplest soup is with meatballs. Chicken fillet is used as meat.




Ingredients:

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

Preparation:

1. 1. Boil chicken bone broth for 30 minutes.
2. 2. Pass the chicken meat through a meat grinder, add onion, egg, breadcrumbs, and spices to the minced meat.
3. 3. Roll into meatballs.
4. 4. Add beans to the broth and cook for 30-40 minutes.
5. 5. At the end of cooking, add chopped peppers and meatballs.
6. 6. Cook for another 20 minutes.

Second courses

For weight loss, main courses that are eaten for dinner are important. The best diet recipes include protein and vegetables. For dinner you can eat a full meal or just a salad.

Protein-rich foods help you recover after intense physical activity.

Stuffed squid



Ingredients:

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

Preparation:

1. 1. Wash and cut up squid carcasses.
2. 2. Boil for 15 minutes, remove film.
3. 3. Chop the mushrooms and onions, fry in a frying pan with a little oil.
4. 4. Add spices and herbs to the mixture.
5. 5. Stuff the squid with the vegetable mixture.

Chicken breast with pumpkin




Ingredients:

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

Preparation:

1. 1. Rinse and dry the breast, rub with spices.
2. 2. Cut the pumpkin pulp into cubes.
3. 3. Preheat the oven to 180 degrees.
4. 4. Place chicken and pumpkin on a baking sheet and place in the oven.
5. 5. Bake for 20 minutes.

Julienne

Julienne can be a delicious snack or replace a whole dinner.




Ingredients:

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

Preparation:

1. 1. Cut the meat into small cubes.
2. 2. Chop onions and mushrooms.
3. 3. Fry chicken and vegetables in a frying pan for 7-8 minutes.
4. 4. Divide the mixture into baking dishes.
5. 5. Mix kefir and cottage cheese; then pour the mixture over the chicken and vegetables.
6. 6. Preheat the oven to 200 degrees.
7. 7. Bake the julienne for 20-30 minutes; add cheese at the end.

Salads

Delicious protein salads will help those who are cutting. There is no need to add water to them, and the vegetables included in the composition will help nourish the body with healthy juice.

The two main proteins for salad are crab sticks and tuna.

Vegetables with tuna




Ingredients:

• 200 g salad tuna;
• bell pepper;
• 2 tomatoes;
• cucumber;
• lettuce leaves;
• 100 g olives.

Preparation:

1. 1. Wash vegetables and herbs and cut into cubes.
2. 2. Add tuna and spices to taste.
3. 3. Chop the olives and add to the salad.
4. 4. Season with olive oil.

Crab salad




Ingredients:

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

Preparation:

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

Protein shakes

The protein supply in the body can be restored with the help of a protein shake. The drink will be an excellent snack between meals or will replenish energy reserves after a hard workout.

The protein shake includes fruits, grains, and dairy products.

Honey and kiwi




Ingredients:

• 2. Slice strawberries and banana.
• 3. Add fruit to the milk-oat mixture.
• 4. Mix everything in a blender.

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The protein diet is becoming increasingly popular, and for good reason: protein in food is truly essential for a healthy diet. The protein diet is dominated by certain foods of both animal and plant origin. Find out which foods are rich in protein and how to prepare them.

Functions of proteins in the human body

In the body, proteins break down into amino acids, which are involved in all life processes. Each protein contains up to 20 amino acids, and about half of them the human body cannot produce on its own - they are irreplaceable, so they must be obtained from food.

Among all the body processes in which proteins are involved, the most important are:

• Cell structure. Proteins are the main component of any tissue, so they are most needed by pregnant women, children, athletes and those recovering from physical injuries.
• Metabolism. The absorption of nutrients at the cellular level is carried out by enzymes, which mostly consist of proteins.
• Normalization of hormonal levels. Almost all hormones are also proteins. These are mainly hormones produced by the pituitary gland, as well as parathyroid and insulin.
• Protection of the body. Proteins make each tissue individual, specific in its type. This is the basis for the functioning of the body’s immune system; when the structure of the tissue changes, protective antibodies are sent to it.
• Transport of nutrients. Proteins are necessary for the normal transport of oxygen, vitamins, hormones, carbohydrates, medications, minerals and other compounds through the blood to other body systems. It is proteins that allow these substances to reach intracellular structures.

Protein foods ensure proper functioning of the body. It will not be possible to exclude it from the diet without harm to health, but increasing the amount of protein in the diet is very useful.

Proteins of plant and animal origin

The value of proteins is determined by the number of amino acids they contain. The more there are, the more healthy protein foods are. Proteins in animal products are usually more valuable and contain more essential amino acids than plant proteins. But this does not mean that you should forget about plant foods. The best option is to combine them correctly.

To obtain a balanced amount of amino acids, it is advisable for women to include 60% animal proteins and 40% plant proteins in their diet. Men, especially those involved in intense physical activity, require at least 75% of their protein from animal products.

Vegetarians should take dietary supplements to obtain all the necessary amino acids, since plant foods do not contain some essential compounds.

Animal proteins in what products

This protein is found in all products of animal origin, but a protein food is considered to be one that contains at least 10 g of protein per 100 g. What foods are considered protein foods? A protein diet should include:

• meat (beef, veal, rabbit, pork, poultry);
• offal (liver, tongue, heart);
• fish and other seafood;
• eggs, milk, caviar;
• dairy products (milk, kefir, cottage cheese, hard cheeses).

However, do not forget that for a protein diet you need to choose not just protein-rich foods, but also those that are stingy with fats. Animal foods are usually full of saturated fat, which will not help with muscle gain or weight loss. It is necessary to select a diet with either a minimum amount of fat or a content of unsaturated fatty acids.

Vegetable Protein Sources

• soybeans and products made from it;
• lentils, peas, beans, chickpeas;
• flour and pasta;
• cereals;
• nuts;
• green vegetables;
• pumpkin, flax, hemp seeds;
• algae (spirulina);
• bran and wheat shoots.

The absorption of products containing vegetable protein is slower than that of animals, and the value is lower. However, they are still required for proper nutrition, since animal food alone cannot especially keep you in shape - there is too much fat.

In addition, to maintain health, it is necessary to ensure intake of other nutrients, which are more abundant in plant foods.

The most protein foods

Products of animal origin are considered to be the most complete in terms of protein content, namely:

• poultry – goose, turkey, chicken, pheasant;
• seafood - lobster, tuna, anchovies, mullet, pollock;
• dairy products - cheddar cheese, edam cheese, condensed milk, sheep and cow's milk;
• eggs – chicken and quail;
• meat - beef, rabbit, veal, pork.

There are leaders in protein content among plant foods as well. These are legume products, primarily all soy derivatives. This is followed by red and white beans and lentils.

Dishes made from protein products

The key to a protein diet is variety. You cannot eat the same foods all the time, otherwise the vitamin and mineral balance in the body will be disrupted, problems with metabolism and many other dangerous consequences will arise. Protein dishes for weight loss are very numerous. We list several recipes that are useful for a protein diet.

Protein shake recipes

Protein shakes are best consumed in the morning, before and after a workout. They are prepared according to the same scheme - mix all the ingredients using a mixer or blender. The following cocktails are suitable for gaining muscle weight:

1. 300 g cottage cheese, 200 ml low-fat milk, 1 tbsp. l. cocoa, 100 ml mineral still water.
2. 400 g cottage cheese, 2 tbsp. l. paprika, 200 ml water.
3. 300 g soy milk, 300 g cottage cheese, 2 tbsp. l. cocoa, 10 walnuts.

If a protein diet is aimed at losing weight, then the following cocktails are suitable:

1. 300 ml soy milk, 1 tbsp. l. honey, 200 ml 1% kefir, 1 kiwi.
2. 200 ml low-fat yoghurt without sugar, 200 ml milk, 100 g raspberries.
3. 400 ml soy milk, 2 tangerines, 150 ml 1% kefir, a little flaxseed oil.

Protein recipes for weight loss

Chicken fillet in kefir.

Cut 100 g of meat, add salt and pepper, sprinkle with chopped herbs. Pour everything with a mixture of kefir and water (50 ml of each). Place in the refrigerator for a couple of hours, then simmer.

Roast pork with soy sauce.

Rub a piece of lean pork with a marinade of salted and peppered juice of half a lemon and bay leaf crumbs. Bake in the oven, periodically pour the juice over the top of the dish. When serving, pour over soy sauce. A rice or vegetable side dish will do.

Spinach puree soup.

Remove skin from turkey breast and boil. Cool the broth, chop the meat, then boil the chopped spinach in it. Pour the resulting mixture into a blender and beat, gradually pouring milk and spices into it to taste.

Bean dishes

Lentils with dried apricots.

Sort out, rinse and boil a glass of lentils. Soak 50 g of dried apricots, chop them and 1 onion, fry everything in vegetable oil, season with salt and pepper. Place the roast into the boiled lentils, add 25 g of chopped walnuts, and finally mix everything.

Cretan bean stew.

Bring 0.5 kg of beans soaked for 12 hours to a boil and drain the water. Finely chop the onion, carrots, 4 tomatoes. Chop 5 cloves of garlic with a bunch of celery and a couple of sprigs of parsley.

Fry the onions and carrots, after 3-5 minutes add the garlic and herbs and keep on the fire for another 5 minutes. Pour the beans and tomatoes into the dish, pour in cold water so that it covers the beans, and close with a lid. Simmer for about 1.5 hours, salt and season before serving.

Fish dishes

Baked fish.

Pour lemon juice over high protein fish and sprinkle with seasonings to taste. Place foil on a baking sheet, pour a little water, bake the fish. It is advisable to serve with a side dish of vegetables or cereals.

Fish cutlets in sauce.

Grind the fillet and a quarter of the onion in a blender or meat grinder. Make small cutlets from the minced meat and place in a hot frying pan with a little oil.

When the cutlets are slightly fried, pour the sauce over them - a mixture of low-fat yogurt, a teaspoon of mustard and dry basil. Simmer for 3-5 minutes with the lid closed.

Daily protein intake

Children, teenagers and pregnant women need the most protein as their bodies build new cells. For others, the daily norm is lower, but with physical activity it also rises.

On average, people of different builds require:

• Children – 60-80 years.
• Teenagers – 70-90 years
• Women – 70-81
• Men – 80-95
• Women engaged in physical labor - 80-100 g.
• Men engaged in physical labor – 95-120 g.
• Pregnant and breastfeeding women – 95-115 g.

Proper nutrition and exercise allow the body to develop correctly and maintain good shape. The main thing is not to forget that all our tissues consist of proteins and the body needs their constant replenishment. Eat protein-rich foods and stay healthy.

Hello dear readers! Our conversation today is on such a tasty topic as protein recipes for weight loss . Let's learn how to cook quickly and tasty, we'll definitely touch on budget dishes 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 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.

Fat fighter

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.

Dark side

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 , and also dealt with how it affects our body in the article

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.

Not just meat

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 form the basis of delicious dishes that will bring with them only one benefit. What kind and how to cook them ? This will also be discussed in my article.

Without rules - nowhere

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.

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 start preparing protein and the most balanced dishes.

Protein menu

For starters, a light snack.

Tofu salad

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.

Tofu and quinoa cutlets

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 piece
• 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.

Chicken fillet in kefir

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.

Tomatoes in protein

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.

Cottage cheese casserole

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.

For lunch perfect

Cream of Turkey and Spinach Soup

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 for dinner, because its calorie content only 154 kcal. True, for this you will have to soak the chickpeas in advance, preferably overnight.

Chickpeas with chicken and vegetables

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.

Baked fish (pink salmon)

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.

Baked cottage cheese

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.

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, and do not completely give up 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 to avoid health problems.

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

Protein, or as it is often called, protein, is an organic compound consisting of amino acids. Protein is a builder of human muscle mass. Proteins obtained from food are involved in the synthesis of other proteins that are not produced by the human body, and are also converted into energy during breakdown.

The functions of proteins in the body are quite diverse, for example, there is a transport protein that transports nutrients in the body, as well as a protein that fights infections, being an antibody.

Protein food in the human body should account for at least 15–20% of the total share of nutrients.

However, it also happens that a person’s need for protein may decrease due to certain circumstances, such as:

• elderly age;
• in summer time;
• for diseases associated with protein digestibility.

There are also many factors that contribute to an increase in the need for protein foods:

• during intense physical activity, for example, before and after strength training, competitions;
• during illnesses, during the recovery period after them;
• in cold weather, when the human body has to expend more energy to maintain optimal thermoregulation.

Foods High in Protein

When consuming food from our daily diet, we do not think about the ratio of organic substances, about the quality of food, about its usefulness; we eat, satisfying exclusively our taste whims.

Food can be not only tasty, but also very healthy if you select the right ingredients and monitor the quality of what you consume.

List of foods rich in proteins:

• chicken meat, mostly breasts, turkey meat, rabbit meat;
• legumes;
• cheese, cottage cheese;
• fish, caviar;
• nuts;
• vegetables fruits.

Protein obtained from food, as a rule, takes a long time to be digested by the human gastrointestinal tract, with the exception of vegetables and fruits, they are quickly and easily digested.

Protein diet

By consuming protein foods in your diet, you guarantee yourself not only the growth of muscle mass, but also create all the conditions for losing weight. Losing weight on a protein diet will provide excellent results in less than 2 months.

Many people exhaust themselves with exotic diets, completely giving up fat, flour and sweets. A protein diet allows you to not eliminate fats completely; only the ratio of organic substances changes. Fats usually account for less than 10% of the total diet. If in the diet of an ordinary person the majority are carbohydrates, and protein occupies 15–20%, then in the diet of a person adhering to a protein diet, this ratio changes radically. If possible, it is necessary to exclude or minimize the content of animal fats in the diet; if fats are consumed, then only of plant origin.

When adhering to a protein diet, it is necessary to increase the usual number of meals from three to five, significantly reducing portions.

Another useful trick for those who want to lose weight faster is to drink a glass of clean drinking water before meals, thereby creating the illusion of saturation of the body.

Protein breakfast recipes

1. Protein omelet.

To prepare you will need:

• several eggs;
• milk;
• flour;
• a little salt;
• fresh herbs;
• tomato.

Pour the eggs into a clean container and beat them well with a whisk. Add a small amount of milk and mix. Carefully add the flour, stirring all the time to avoid the formation of lumps. Bring the mixture to the consistency of low-fat sour cream. Salt, add chopped herbs and pour into a well-heated frying pan with olive or corn oil.

2. Cheesecakes.

You will need:

• skim cheese;
• 1 egg;
• vanilla sugar;
• flour.

Grind the low-fat cottage cheese into a sieve, add an egg, vanilla sugar, and a little flour. Knead a soft dough with the consistency of rich sour cream. Next, we form the cheesecakes themselves, roll them in flour and fry them in a frying pan with the addition of olive oil.

Protein dinner recipes

1. Chicken breast steak with asparagus.

You need to take:

• chicken breast;
• low-fat sour cream;
• salt, spices;
• garlic.

Cut the skinned, washed chicken breast into two parts and beat each on both sides. Coat the breasts with low-fat sour cream, add salt and spices to taste, squeeze out a clove of garlic. Leave for 30 minutes. After the meat has been marinated, you need to decide whether it will be fried in a frying pan in olive oil or steamed in a double boiler.

2. Pink salmon baked in the oven.

Take:

• fish;
• sour cream;
• greenery;
• seasoning for fish;
• lemon juice.

We clean the chilled fish from fins, scales, and entrails. We wash the fish well and cut it into medium pieces. Prepare the sauce: add chopped herbs, fish seasoning, and a little lemon juice to low-fat sour cream. Place pieces of fish on a greased baking sheet, pour sauce on top and sprinkle with herbs again. Preheat the oven to 180 degrees and bake the fish for 40 minutes.

Protein Dinner Recipes

To prepare, take:

• Bulgarian pepper;
• tomato;
• carrot;
• canned corn.

Boil the rice until half cooked, drain the water, and rinse. At this time, fry peppers, tomatoes, cut into semicircles, as well as onions, carrots, and canned corn in a frying pan. When the vegetable mixture is almost ready, do not forget to pour rice into it, pour all the contents with a small amount of water and simmer over low heat for another 10 - 15 minutes.

2.Dumplings with cottage cheese.

For the test:

• egg;
• flour;
• water;
• salt.

For filling:

• skim cheese;
• egg;
• sugar to taste.

Everything is mixed in such proportions to form a stiff, pliable dough. Roll it out with a rolling pin, take a glass with a large rim diameter and use it to cut out blanks for future dumplings. Prepare the filling immediately or in advance; to do this, take low-fat cottage cheese, mix it with an egg and add sugar to taste. Using a teaspoon, measure out the filling and place it on the workpieces; pinch the edges of the dumplings with your fingers as tightly as possible so that the filling does not spill out during cooking and the dumplings do not become soft. Place a pan of water on the fire, bring it to a boil and place the prepared dumplings in the boiling water. Using the dumpling principle, we wait until the dumplings float to the surface. After they float to the surface, boil them for another 30 - 40 seconds. Then put it on a large dish, grease it with butter and sprinkle a little sugar on top. You need to place them on a large dish so that the dumplings do not stick to each other, otherwise after they cool down their shape will become deformed and they will lose their original appearance.

3. Chicken noodles.

for this you will need:

• chicken breast for broth;
• greenery;
• sour cream.

For the noodles:

• eggs;
• salt;
• water;
• flour.

Boil salted broth on chicken breast. While the broth is cooking, prepare homemade noodles. To do this, knead unleavened dough from eggs, salt, water and flour. Roll out the finished dough into a layer, let it dry a little and cut it into strips with a knife. Then cut the strips into noodles of the required length. Pour the finished noodles into the boiling broth, cook for 10 minutes and add fresh herbs a few minutes before turning off the noodles. Serve with low-fat sour cream.

It turns out that protein foods are not only extremely healthy, but they are also very easy to prepare, and the taste of protein dishes will appeal to even the most sophisticated eater.

Protein foods are indispensable when you are losing weight, because despite the fact that the body does not receive the proper amount of carbohydrates and fats, the metabolism in its body is not disturbed, the protective functions of the body remain normal.

Video - Recipes for protein dishes for weight loss

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:

1. Boiled chicken (preferably breasts) – 300 grams,
2. Fresh cucumber – 2 pieces,
3. Cauliflower - a quarter of a head of cabbage,
4. Celery root – 60 grams,
5. Green peas - 2 large spoons,
6. Boiled asparagus – 100 grams,
7. Vegetable oil - six tablespoons,
8. Apple cider vinegar - four tablespoons,
9. 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:

1. Village cottage cheese – 200 grams,
2. Chicken egg (preferably white only) – 1 piece,
3. 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.