Protein Diet Menu
The essence of the diet is the minimal intake of carbohydrates and their replacement with protein. Proper adherence to this diet will allow you to lose 2 to 5 kg per week.
Sweets are not allowed in this diet. Choose cereals instead. Of course, do not forget to drink up to 2 liters of water a day. You will also need a kitchen scale to accurately measure the amount of food.
Menu for 10 days. You can apply it for sure for 14 days. You just have to repeat the diet from the first day after 10 days. This example is also suitable for a 7-day menu.
Day 1:
Breakfast: cereal bread, 1 egg or omelet.
Lunch: chicken breast baked in foil - 200 g. You can add herbs, spices, lemon to it.
Noon: 5% cottage cheese - 150 g with chopped herbs.
Evening: salad with 100 g seafood cocktail with 200 g of seaweed.
Day 2:
Breakfast: 0% cottage cheese - 150g, mixed with yogurt and herbs.
Lunch: decoction of 2 tomatoes, eggplant, mushrooms - 100 g and the same amount of cauliflower.
Noon: sugar-free yogurt without fat - 150 g.
Evening: 200 g boiled or boiled chicken breast with spices and vegetables.
Day 3:
Breakfast: a glass of unsaturated drinking yogurt, 100 g of oatmeal in water.
Lunch: decoction of green beans - 200 g and chicken fillet - 150 g, 1 slice of bread
Noon: vegetable salad - 200 g + 1 egg, you can train it with low-fat yogurt.
Evening: pancakes with cottage cheese in the oven, eat with yogurt.
Day 4:
Breakfast: low-fat cheese - 100 g with two slices of bread. Have a choice of coffee or sweet tea.
Lunch: chicken soup with herbs, grilled zucchini ,.
Noon: minced cauliflower with herbs - 200 g, you can have a couple of tablespoons of yogurt.
Evening: boiled turkey - 200 g (or chicken fillet). For the dressing, a couple of tablespoons of yogurt with parsley or dill.
Day 5:
Breakfast:.chia seeds with soy milk and crushed almonds, a glass
Lunch: boiled beef - 150 g, cream soup with cheese and herbs
Noon: vegetable salad with nuts and natural yogurt - 200 g, 1 slice of bread
Evening: roasted or boiled fish with spices and lemon juice - 250 g.
Day 6:
Breakfast: a glass of low-fat drinking yogurt, 2 slices of bread.
Lunch: rice in low-fat soup, chicken fillet - boil 100 g and 100 g of boiled cauliflower.
Noon: low-fat cottage cheese, with herbs - 150 g.
Evening: roasted vegetables in foil - 200 g and 100 g mushrooms.
Day 7:
Breakfast: 20% cheese a couple of pieces, 1 slice of bread, 1 boiled egg.
Lunch: decoction of beans and legumes - 200 g and turkey or chicken fillet - 100 g.
Noon: 1 cup sugar-free yogurt + a couple of nuts
Evening: lean boiled beef with spices - 200 g.
Day 8:
Breakfast: 2 boiled eggs.
Lunch: chicken ragout and champignon - 300 g, with white sauce.
Noon: low-fat yogurt without sugar - 150 g, can be with herbs.
Evening: seafood cocktail - 200 g, boil or simmer.
Day 9:
Breakfast: rice porridge, a slice of strong low-fat cheese.
Lunch: boiled or stewed turkey - 200 g and fresh tomatoes with cucumber.
Noon: low-fat cottage cheese-100-150 g with a piece of bread.
Evening: fresh vegetables with herbs and eggs. You can make a salad and arrange it with low-fat yogurt - 200 g.
Day 10:
Breakfast: steamed omelette with boiled chicken pieces. Sugar-free tea or coffee.
Lunch: pumpkin soup with mushrooms, seasoned with cheese. 100 g of boiled turkey.
Noon: a loaf of bread with a slice of low-fat cheese.
Evening: boiled fish with spices and sauce - 200 g, salad with vitamins - 150-200 g.
The advantage of this method is the lack of hunger. Protein-rich foods quickly saturate the body and have a beneficial effect on muscles. This is important for those who, following a diet, also engage in sports.
What foods can be consumed in a protein diet?
Just reduce your carb intake to 40 g per day. At the same time, monitor the amount of fat in the foods consumed. They are also recommended to consume no more than 40 g per day. In general, try to choose non-fatty foods. For every protein diet, they are almost the same.
chicken and turkey fillets;
tuna, pollack, salmon and other fish;
shrimp;
lean pork, beef, veal;
0% cottage cheese;
low-fat kefir, milk;
chicken eggs;
tofu and other low-fat cheeses;
nuts (some per day);
Soy meat;
beans, soy, peas;
Most useful with a high protein content, a minimum of carbohydrates and fats. This is the main criterion for selection.
During a protein diet, ketchup, mayonnaise, sauces are excluded. Add herbs, balsamic vinegar or soy sauce to flavor your dishes. Remember - spices whet your appetite!
You may read our article Rice Diet Weight Loss