It is no secret that one of the favorite diets of famous actors and athletes is the protein diet. Its advantages: no feeling of hunger and weight loss due to fat rather than muscle mass. The first book on the benefits of a high-protein diet was published back in the nineteenth century. Since then, a lot of research has been done, and the diet has gained love and popularity thanks to doctors Atkins and Ducan, as well as their many followers. To quickly get rid of excess weight, it is important to follow simple rules. Dairy products, lean poultry, beef, turkey, and seafood should be on your menu. You will have to give up carbonated drinks, pastries, sweets, potatoes, sausages and alcohol. Here’s a sample diet for the week with calorie counts of foods.
Monday
Breakfast
Smooth cheesecakes
Calories: 193 Protein: 14 Fats: 7 Carbohydrates: 18.5
For a delicious and nutritious protein breakfast that will last a long time to energize you at the beginning of the work week, thoroughly mix together 200 g of cottage cheese, one egg and two tablespoons of flour. Soak your hands in cold water and roll into balls. From this amount of ingredients you will have about eight small cheesecakes. Fry the cheesecakes on both sides in a non-stick pan without adding oil. This easy-to-make dish is not only good for breakfast. Cheesecakes are a universal snack, which is convenient to take with you to work or school.
Lunch
Tender chicken filet
Calories: 87.7 Protein: 16.1 Fats: 1.5 Carbohydrates: 2.1
Finely chop 200g of chicken fillet, mix thoroughly with a tablespoon of salt, your favorite poultry seasonings and herbs. Fill the fillets with a half-and-half mixture of kefir and water (100ml each), then put them in the fridge for a few hours. Put it on a hot pan and stew until tender. As a side dish buckwheat will work perfectly.
Snack
Green apple
Dinner
Red fish in the oven
Calories: 178 Protein: 14 Fats: 10 Carbohydrates: 7
You will need 800g of red fish for four servings. Rinse the fish, cut it into four pieces and rub with salt. Peel and slice one onion into rings. Cut a third of the lemon into slices as well and squeeze the juice from the rest. Place onions, lemon slices and fillets on foil-lined casserole dish and pour lemon juice on top. Cover with foil and bake in a preheated 200 degrees oven for about 20 minutes. Then open the foil and bake for about 5 more minutes until golden brown. This dish goes perfectly with steamed vegetables.
Tuesday
Breakfast
Omelette in the microwave
Calories:110 Protein: 6.9 Fats: 8.1 Carbohydrates: 8.1
A healthy breakfast in minutes — easy! Whisk three egg whites with 50 ml of milk and a pinch of salt. On a diet, it is better to cook without adding oil in the microwave. You can add frozen vegetables to the omelet.
Lunch
Minced chicken and cottage cheese cutlets
Calorie:133 Protein: 15 Fats: 8 Carbohydrates: 1
Mix 500g of minced chicken, 200g of cottage cheese and one egg, add half an onion and two garlic cloves, chopped in a blender. If you do not like onions or garlic, you can replace them with any spices. Salt and pepper can be added to the minced meat to taste. Form the cutlets and place them on a parchment-lined plate. Bake in an oven at 180 degrees for about 40 minutes.
Snack
Grapefruit
Dinner
Zucchini stew with mushrooms
Calories: 51.2 Protein: 1.3 Fats: 3.4 Carbs: 4.1
Dice up zucchini (500g), tomatoes (250g) and mushrooms (150g). Fry zucchini with 2 tablespoons of vegetable oil. Add tomato and stew for 15 minutes, then add mushrooms, salt and pepper to taste. It will take about 5 minutes until the dish is ready.
Important: The last meal should be at least three hours before going to bed.
Wednesday
Breakfast
Protein shake
Calories: 66.2 Protein: 7.3 Fats: 2.1 Carbohydrates: 4.5
The middle of the week is time to treat yourself to something tasty, nutritious and healthy. On Wednesday, start your day with an unusual smoothie. Grind some strawberries in a blender and beat the resulting puree with milk (100 ml) and cottage cheese (100 g). This cocktail can easily be made as a vegetable cocktail, not as a fruit cocktail — just add chopped cucumber and parsley instead of berries.
Lunch
Cheese casserole
Calories: 148 Protein: 15 Fats: 11 Carbohydrates: 3
Thoroughly beat in a blender 180g of cottage cheese with one egg, 10g of semolina and 5g of butter. Transfer the resulting mixture to a baking dish. Make a water bath: put the first form into the second one, filled with hot water. It is important that the second mold is larger in size. Bake in the oven for 40 minutes at 180 degrees.
Snack
Hard boiled egg.
Dinner
Beef stew with vegetables
Calories: 105.8 Protein: 8.6 Fats: 6.5 Carbohydrates: 3.5
Wash 680g of beef and cut into small pieces. Braise in a pan with 20g olive oil. Add half an onion sliced in half rings and one coarsely grated carrot. Add diced zucchini and finely chopped cabbage (about 200 g). Pour soy sauce and stew until tender.
Thursday
Breakfast
Scrambled eggs with spinach
Calories: 106 Protein: 6 Fats: 8 Carbohydrates: 2
Boil 200g of chopped spinach leaves in water for 1 minute. Rinse with cold water and finely chop. Add two tablespoons of cottage cheese, one tablespoon of pre-melted butter and 100 ml of milk. Season with salt and pepper to taste. Butter the spinach in a baking dish and pour two eggs over it with salt. Add 100 ml more milk. Bake in an oven at 180 degrees for 18-20 minutes.
Lunch
healthy ice cream
Calories: Protein: Fats: Carbohydrates:
Sticking to any diet, including protein diets, can be difficult. Variety your menu with this unusual treat — it’s not only tasty and healthy, but also hearty. Mix approx. 200 g of soft curd with crushed apples, put it into a freezing dish and leave in the freezer for a few hours.
Snack
Wholemeal bread with cheese.
Dinner
Chicken roll in foil
Calories: 124 Protein: 18 Fats: 5 Carbohydrates: 1
Whisk one egg, 200 ml milk and a pinch of salt. Make a pancake. Slice 200g mushrooms and stew for 5 minutes. Score the chicken fillet, sprinkle with your favorite spices. Place the pancake, then mushrooms and grated cheese. Roll up, wrap in foil and bake in the oven for half an hour at 200 degrees.
Friday
Breakfast
Cheesecakes in the oven
Calories: 82 Protein: 13 Fats: 2 Carbohydrates: 6
Whisk in a blender 200 g cottage cheese, 50 ml milk, one chicken egg and half a tablespoon of oatmeal. Spread the seven into silicone molds. Bake for 15 minutes in a preheated 180 degree oven.
Lunch
Grilled turkey
Calories: 80 Protein: 17 Fats: 1 Carbs: 7
Prepare the marinade. To do this, mix 2 tablespoons of soy sauce, one tablespoon each of water and white wine vinegar, add a pinch of paprika and garlic powder. Pour the mixture over the ideas. Cooking time on an electric grill is 10 minutes.
Snack
Glass of kefir
Dinner
Chicken fillet stew with vegetables
Calories: 73 Protein: 13 Fats: 1 Carbohydrates: 3
Lovers of cooking in clay pots will definitely like this diet dish. Finely chop 480g of chicken fillet, add broccoli and cauliflower separated into florets, and carrots chopped into circles. Transfer to the clay pots, salt and pepper to taste. Bake in a preheated 180 degrees until tender. This amount of ingredients is enough for four servings.
Saturday
Breakfast
Omelet with tomatoes and cheese
Calories: 170.4 Protein: 6.7 Fats: 14.5 Carbohydrates: 3
Melt 10g of butter in a pan. Whisk 100 ml of milk with 3 eggs. Pour the mixture into the heated pan. When the omelette has «grabbed», put finely chopped greens on it. Pour boiling water over a tomato, remove the skin, finely chop and add to the omelette. After three minutes sprinkle with grated cheese.
Dinner
Chicken balls in cheese sauce
Calories: 179 Protein: 16 Fats: 12 Carbohydrates: 3
Finely chop 330g of chicken. Add finely chopped onion and one egg. Mix, form into balls, place in a baking dish and pour over some cream. Bake in an oven at 180 degrees for about 10 to 15 minutes. Prepare the sauce: mix together the cream, 100g grated cheese and three crushed cloves of garlic. Fill chicken balls with this mixture and send them to the oven for another 20 minutes.
Snack
Dried fruit
Dinner
Steamed fish cutlets
Calories: 80 Protein: 16 Fats: 1.6 Carbohydrates: 0.5
Mix the ingredients: 700 g shredded pollock fillets, one egg and a tablespoon of gluten. Cook in a steamer for 15 minutes.
Sunday
Breakfast
Lazy oatmeal
Calories: 110 Protein: 3.8 Fats: 3.1 Carbohydrates: 17.5
Not everyone likes to spend Sunday mornings in the kitchen. You can make breakfast the day before. Mix 30 g of oatmeal, 50 ml of kefir, 100 ml of milk and 10 g of honey. You can add your favorite dried fruits or raisins.
Lunch
Broccoli soup puree
Calories: 29.2 Protein: 2.4 Fats: 1.3 Carbohydrates: 2.5
Separate 500 g of broccoli into florets. Heat 1 tablespoon of vegetable oil in a heavy-based saucepan and sauté the finely chopped onion over low heat. Add 500g of broccoli, and simmer for 5 minutes. Pour the broth into a pot, bring it to the boil, salt and add spices. Cook on low heat for 20 more minutes. Then finely blend it with a blender, put it back on the fire, add 150 ml of milk and bring to the boil. Sprinkle with the herbs just before serving.
Snack
Smoothie from a green apple, 300 ml of milk and crushed ice.
Dinner
Turkey and beans
Calories: 62 Protein: 10 Fats: 2 Carbohydrates: 2
Put 800g of diced turkey in the multicooker, select the frying mode. This dish will take 25 minutes to cook. In the process, add chopped onions and carrots and a little vegetable oil (no more than 20 g). Add 800 grams of green beans and leave for another five minutes. You can choose rice as a side dish. A healthy dinner for the whole family is ready, bon appetit!
Try to do a little exercise every morning and walk more. Hateful centimeters and kilograms will gradually go away, you should only stick to a small calorie deficit. A protein diet is an excellent step on the way to slimness, because you do not have to suffer because of hunger during the day.