Protein diet for weight loss for a week, 14 days.Protein diet menu with recipes

The protein diet has gained many fans, both among athletes and among those who find it easier to stick to a strict diet rather than exercise.It has many advantages, for example, that on a protein diet a person does not feel constant hunger, because this diet includes meat, fish and other protein foods.Weight loss as a result of such a diet comes faster than all others due to the complete rejection of carbohydrate foods, which contribute to fat deposition.

The essence and description of the protein diet

A protein diet is a special way of eating in which only protein foods are included in the diet menu.The idea is to minimize your carbohydrate intake and give your body a little stress by consistently consuming high-protein foods.As a result, there is a lack of energy and instead of energy material, old fat reserves are used in the metabolic process; in the first days, weight loss occurs due to the fluid leaving it, and later due to adipose tissue on the muscles.

From the outside, everything is extremely simple, but when you are faced with the process of losing weight and maintaining your own willpower in life, it becomes incredibly difficult.No diet is easy, so it is extremely important to strictly follow all the rules and recommendations if you decide to use this diet for weight loss and expect colossal results from it.

Benefits of a protein diet:

1. It is considered a highly effective diet program that allows you to lose about 10 kg in just one week.
2. Although the restrictions on the amount of food consumed are significant, you will not feel hungry until your next scheduled meal (protein products take much longer to process).
3. The diet is made up of as much variety as possible, so you won’t have a catastrophic feeling of prohibition and restrictions.
4. Fat folds that have been building up over the years will not return to you after a protein diet.
5. It is one of the safest diets, the only important condition is: strictly monitor the period of use (no more than two weeks), do not take long breaks between meals and follow all recommendations.

Disadvantages and limitations of a protein diet:

1. Due to the constant consumption of high-protein foods, a significant load falls on the kidneys.
2. Due to an imbalance in the supply of essential substances, vitamins, and minerals contained in carbohydrate foods, there is a risk of deterioration in overall well-being and health.Hair begins to fall out, nails break, the complexion becomes dull, the person feels a little unwell, and gets tired quickly.Therefore, after finishing the diet, it is important to drink a vitamin complex.
3. People with gastrointestinal diseases may have problems because food is more difficult to digest without fiber.

List of foods that are included in the protein diet

The menu of the protein nutrition program includes more than seventy products, so after reading this section, you will see how diverse it is, like no other diet:

1. Meat is lean, dietary.For example, you can make chops or cutlets from veal, beef, horse meat, chicken, or stew a rabbit.
2. Eat offal: beef, poultry and lamb liver, calf, lamb, front part of beef.
3. There are no restrictions on the variety of fish; it can be fatty, frozen, dried, smoked, canned, crab sticks.This could be halibut, pollock, salmon, tuna, salmon fillet, trout and so on.
4. Seafood of all types, low-fat varieties.
5. Poultry, except duck and goose.Please note that the skin should not be eaten.
6. Low fat ham of all varieties.
7. Chicken and quail eggs: you can fry them, scramble them, cook them in any way.
8. Dairy products in unlimited variety, but low-fat.These are cottage cheese and fermented baked milk, kefir, and various low-fat varieties of cheese.
9. One and a half liters of liquid for one day in the form of: tea, coffee, herbal infusion, diet drinks, water, fruit juice.
10. Plant proteins - tofu, seitan.
11. Oat bran.
12. Dried apples and pears.
13. Sweetener in any quantity.
14. Skim milk powder.
15. Balsamic or wine vinegar.
16. Salty soy sauce.
17. Adjika, tomato sauce, tomatoes in their own juice.
18. Cumin, garlic, herbs, onions.
19. Spices for seasoning dishes.
20. Gherkins.
21. Moderate amount of salt.
22. Lemon and its juice in dishes.
23. Mustard, ginger, yeast.
24. Chewing gum without sugar.
25. Vanilla, agar-agar, Vaseline oil.
26. Sugar-free lollipops.

Basic protein diet menu

When creating your menu for this nutrition program, strictly adhere to the list of permitted diet foods, try to select and prepare foods, carefully removing fat from them.

The daily frequency of meals should be at least 5–6 times and no later than two hours before bedtime.Drink more still water, stop drinking alcoholic beverages.

Protein diet menu for the week (mandatory products)

1. Chicken fillet 150-200 grams.
2. Low-fat fish 150-200 grams.
3. Seafood in the amount of 200-300 grams.
4. Beef/veal – 150-200 grams.
5. Low-fat cottage cheese 150-200 grams.
6. Up to five egg whites.

Recommendations:

• We follow a schedule scheduled by the hour;
• Before two o'clock in the afternoon, eat a small amount (5 tablespoons) of complex carbohydrates in boiled form: buckwheat, oatmeal, brown rice;
• It is acceptable to eat a couple of unsweetened apples and citrus fruits;
• In the afternoon, it is recommended to use vegetables as a side dish: cucumber, tomato, cabbage, lettuce.

Menu for 7 days

Day one:

• For breakfast, boil 150 grams of beef and eat it with one slice of whole grain bread, drink a cup of tea or coffee;
• Snack: one or two apples;
• Have lunch with boiled beef (150 grams) with vegetable salad (200 grams);
• Have a snack by drinking one glass of low-calorie kefir/yogurt;
• For dinner, boil fish (200 grams) and eat with vegetable salad.

Day two:

• Breakfast of cottage cheese (150 grams of low-fat), tea, coffee;
• Snack: one grapefruit;
• For lunch, stew beef with vegetables (150 grams);
• Snack of one glass of kefir with diet bread;
• For dinner, boil 200 grams of lean fish and eat it with fresh vegetables.

Day three:

• Have breakfast with boiled chicken fillet (200 grams), coffee or tea;
• Lunch with one apple;
• Lunch on boiled beans with vegetable salad (200 grams each);
• Low-fat yogurt with diet cookies for a snack;
• For dinner, boiled beef (150 grams) with cabbage salad (150 grams).

Day four:

• For breakfast, drink one glass of diet kefir with diet cookies;
• Snack on an apple;
• For lunch, boiled chicken fillet (200 grams), wash down with apple juice;
• Snack of one or two chicken yolks;
• For dinner, boiled fish (200 grams), fresh vegetables (150 grams)

Day five:

• Have breakfast with boiled turkey (150 grams), eat one apple, tea or coffee;
• Have a glass of apple juice with a diet cookie;
• For lunch, boiled fish with a slice of bread;
• For a snack, a glass of low-percentage kefir;
• For dinner, boiled beef with salad.

Day six:

• For breakfast, low-fat cottage cheese (150 grams), tea;
• Snack of one orange;
• For lunch, stew beans with vegetables;
• Kefir for a snack;
• Dine on fish with a fresh vegetable salad.

Day seven:

• Breakfast with a glass of skim milk and diet cookies;
• Snack of one apple;
• Lunch with vegetable soup with a piece of maggi cube;
• Snack with cottage cheese (50 grams);
• For dinner, boiled beef with fresh salad.

Menu for 14 days

1. Breakfast: a cup of coffee.Lunch: tomato juice, salad with cabbage and vegetable oil.Dinner: boiled or fried fish.
2. Breakfast: one cracker with coffee.Lunch: boiled fish, vegetable salad with cabbage.Dinner: boiled beef with kefir.
3. Breakfast: see second day.Lunch: stewed zucchini, apple.Dinner: boil the beef and eat with two boiled eggs and cabbage salad.
4. Breakfast: coffee.Lunch: raw egg (white), fresh carrot salad with butter, hard cheese.Dinner: kefir.
5. Breakfast: carrots with lemon juice.Lunch: fish, a glass of tomato.Dinner: kefir.
6. Breakfast: coffee.Lunch: salad with cabbage and carrots, boiled chicken breast.Dinner: two boiled eggs, grated carrots with butter.
7. Breakfast: tea.Lunch: boiled beef and grapefruit.Dinner: see day six.
8. Breakfast: tea.Lunch: boiled turkey, apple.Dinner: see day five.
9. Just like day six.
10. Just like day five.
11. Breakfast: coffee.Lunch: raw egg with boiled carrots, hard cheese.Dinner: kefir.
12. Just like the third day.
13. Breakfast: coffee with crackers.Lunch: boiled fish with cabbage salad.Dinner: boiled beef and kefir.
14. Breakfast: coffee.Lunch: boiled eggs, cabbage salad and tomato.Dinner: boiled or fried fish.

Menu for 4 weeks

First week (breakfast with one half of grapefruit/orange with a boiled egg):

• Monday: we have lunch with a choice of fruits, as much as you can eat (orange, apple, apricot, pear, melon);We have dinner with boiled beef.
• Tuesday: have lunch with boiled skinless chicken fillet;have dinner with two eggs, vegetable salad;snack with kefir and toast.
• Wednesday: lunch of hard cheese, tomato, bread;dinner of boiled turkey meat.
• Thursday: unlimited amount of citrus fruits in one form by lunchtime;For dinner, boiled chicken fillet with bread.
• Friday: lunch of two eggs with vegetables;dinner of boiled/fried fish with vegetable salad;snack with one citrus fruit.
• Saturday: lunch with one type of fruit;dinner with boiled veal and vegetable salad.
• Sunday: lunch with chicken fillet with boiled vegetables, you can eat tomato, grapefruit;and boil vegetables for dinner.

Second week (breakfast is the same as in week 1:

• Monday: for lunch, eat boiled veal with vegetable salad;in the evening, eat a couple of boiled eggs and grapefruit.
• Tuesday: lunch with boiled turkey and vegetable salad;dinner with eggs and orange.
• Wednesday: boiled fish with fresh cucumbers for lunch;eggs with orange for dinner.
• Thursday: for lunch, eat eggs, low-fat hard cheese, boil vegetables;have two eggs for dinner.
• Friday: fried fish for lunch;for dinner - 2 boiled eggs.
• Saturday: boiled chicken breast for lunch, plus tomato and grapefruit;For dinner, make yourself a fruit salad.
• Sunday: lunch, fried beef chop, tomato, grapefruit;for dinner - eat the same as for lunch.

Third week with a summary description for the whole day:

• Monday: eat fruits in the first half of the day, without limiting yourself in quantity.
• Tuesday: boiled vegetables are also offered in unlimited quantities, but without potatoes.
• Wednesday: eat all day, alternating fruits with vegetables, make salads, eat the whole thing.
• Thursday: steamed lean fish with boiled vegetables, add cabbage vitamin salad.
• Friday: Boil or fry turkey meat, eat it with boiled vegetables.
• Saturday, Sunday: only unlimited fruit.

Fourth week with a list of specific products for each day:

• Monday: 200 grams of boiled chicken breast, the same amount of fresh cucumber, tomato, canned tuna without oil, one piece of bread, grapefruit.
• Tuesday: fried veal (200 grams), the same amount of fresh cucumber, tomato, bread, apple or pear.
• Wednesday: a piece of hard low-fat cheese, boiled vegetables, a couple of cucumbers and a couple of tomatoes, bread, an orange.
• Thursday: boil 200 grams of turkey, the same amount of fresh cucumber, tomatoes, bread, grapefruit, pear.
• Friday: boil two eggs, eat 3 tomatoes, a salad with vegetables, an orange a day.
• Saturday: boiled turkey breast, canned tuna, boiled vegetables, two cucumbers and tomatoes, bread, apple.
• Sunday: a portion of low-calorie cottage cheese, cucumbers, tomatoes, two glasses of kefir, grapefruit.

Other protein diet options and their sample menu

Because the variety of nutrition in this dietary program is large, there are many varieties of the diet and its menu.The products used are practically the same, it’s just that the method of use and combination differs in some places.The two most common protein diets are the Dukan diet and the second one according to Dr. Robert Atkins.Therefore, see below - the protein diet menu in an approximate version using both methods.

Dukan diet menu

The Dukan diet is divided into menus for different days: the attack stage, the cruise stage, the protein-vegetable day, the consolidation stage, and the last one – stabilization.View a sample Dukan protein diet menu using the example of one day - the attack stage:

• For breakfast: scrambled eggs with two whites, low-fat milk, with the addition of herbs;
• Snack: one and a half spoons of bran oatmeal;
• For lunch: boiled veal;
• Snack: Boil shrimp or other seafood.
• For dinner: boiled lamb or veal.

Dr. Robert Atkins

This diet is divided into two main phases of two weeks each.In the first phase, there is a gradual adaptation of the body to a strict diet, which is divided into two subphases, and in the second there is a direct refusal of all sweets, flour and other prohibited foods.

Below, check out a sample diet menu from Dr. Robert Atkins for the first phase:

• For breakfast, prepare an egg omelet, eat lightly salted salmon, tea;
• For second breakfast, you can drink low-fat yogurt (a glass), oatmeal (a small portion);
• For lunch, cook boiled beef or chicken breast in the oven;
• For your afternoon snack, choose a fish dish, perhaps seafood;
• For dinner, cook salmon in a double boiler and low-fat kefir.

Recipes for a protein diet

It is possible to include almost all healthy products in the menu, which means that there will be no problems with preparing delicious recipes while following a protein diet.Take any recipe you find, the main thing is that the dish is low-fat and does not use prohibited products.

Below are several recipes that you can successfully use in your weight loss diet program:

• Okroshka based on kefir:boil chicken or veal, eggs.To these ingredients we add the remaining ingredients: pickled cucumbers, herbs, low-fat kefir, mineral water, wine vinegar.Chop, mix in the correct proportion (you can adjust: thicker with kefir, thinner with mineral water).It turns out very tasty and healthy.
• Baked fish in the oven:Take any sea fish fillet, treat it with spices (use Italian spices), sprinkle a little lemon juice and put it in the oven for literally 15-20 minutes.To prevent the fish from drying out and burning, place foil on the pan in which you are going to bake and sprinkle water on top.Another option is to bake in a special baking sleeve.
• Fish cutlets in basil sauce:Take the sea fish fillet, separate from the bones, grind with a blender/meat grinder along with the onion, add salt, and add one egg.We make small cutlets from the resulting minced meat, fry them in a frying pan without oil (you can add a little water so that it does not stick to the bottom of the pan).For the sauce you will need: salt, low-fat yogurt, mustard, dry spices with basil.Mix and pour into ready-made cutlets.
• Stir-fried Beef and Brown Rice:take a piece of meat, cut it into cubes and place it in a frying pan with olive oil.Place in a saucepan with a thick bottom and pour boiling water until the water covers the pieces, add spices, salt and simmer over low heat (30 minutes).Throw half a glass of rice into the resulting broth and simmer until the rice is completely cooked.