Protein diet menu

Protein diet is very good for athletes and people with high physical activity. We will tell you about the protein diet menu and its features.

Features of a protein diet

Her diet is limited to 1200 kcal per day. If you have any doubts that this is not enough given your active lifestyle, consult your doctor - perhaps he will recommend you to increase the caloric content of products.

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Protein Diet: Breakfast

Drink 1 glass of water that is warmed to room temperature, and after a quarter of an hour (not earlier) you can have breakfast. You do this to help your digestive tract process food better.

For breakfast – coffee without sugar, but with milk up to 1% fat. Or a glass of tea also without sugar, but with milk.

If you find it difficult to do without sugar, take its substitute or fructose. You can also add 100 - 150 g of cottage cheese (up to 1% fat) for breakfast.

An hour after breakfast

If you feel hungry, don't starve yourself. Drink 250 g of tea without sugar, green tea is fine.

2-3 hours after breakfast

You can eat a medium-sized green apple. You can replace it with a pear or plum (2 pieces), and also an orange.

Protein Diet: Lunch

You can eat only 2 hours after the last meal. Repeat the same procedure as in the morning, drinking a glass of warm water 10 minutes before lunch.

The lunch menu is quite simple. It can be fish soup (up to 250 g), a couple of slices of black bread, tomatoes (2-3 pieces), 1 tangerine, a cup of tea without sugar.

Second lunch option

Veal, but not fried, but baked (100 g and without salt). Add boiled rice to it and as a side dish - green salad with cucumbers, seasoned with lemon juice.

Rice can be seasoned with soy sauce – it is not as caloric as butter or vegetable oils.

Third lunch option

200 g grilled or steamed fish and a salad with cucumbers and tomatoes as a side dish.

2 hours after lunch

You can have a snack of a green apple or fresh vegetables (carrots or baked zucchini)

Add a glass of zero-fat kefir to this and you will be full. Kefir can be replaced with green tea with mint.

Protein Diet: Dinner

Again, as with breakfast and lunch, drink a glass of warm water before eating. And here are the following dinner options.

Option one

Salad according to this recipe: squid - 100 g, hard-boiled egg cut into rings - 1 piece, sweet corn - 2 tablespoons, olive oil - to taste, garlic - a couple of cloves, crushed or chopped.

For the salad – frozen shrimp (boiled without salt) and boiled rice without salt

Option two

Boiled chicken meat without skin – 150 g, do not add salt under any circumstances.

Grapefruit with meat - you'll like it.

Option three

Veal meat – 200 g, can be seasoned with fresh garlic (bake in the oven), broccoli – 150 g (or cauliflower – the same amount), stewed in water with the addition of olive oil.

You can pour a fresh egg over the cabbage shortly before it is ready. A very tasty protein dinner!

Option four

Boiled fish – 150 g, it can be baked in the oven or grilled

Salad of fresh tomatoes and green lettuce, cucumbers (2 pieces), yellow or red bell pepper – 1 piece, an egg chopped after boiling, a few pine nuts.

For flavor, you can add a little soy sauce to the salad.

For dinner, you can cut off a slice of black bread and half an hour later eat a couple of slices of pineapple.

If you want something sweet

Then we can recommend you a wonderful protein dessert. It is very tasty and healthy. A good blow to hunger, by the way.

Protein dessert recipe

• Walnuts (ground) – 200 g
• Sugar - 3 tablespoons or fructose - 10 tablets
• Coffee – 2 teaspoons
• Egg whites – 3 pieces

Beat the egg whites into a foam using a blender, add nuts, sugar and coffee, continuing to stir.

Then put this mixture on low heat and stir for 2-3 minutes until thickened.

Cool the mixture and roll it into small balls. Then roll them in a mixture of coffee (cocoa), nuts and coconut flakes. A delicious protein dessert is ready!

I wish you effective weight loss and good health with a protein diet. Treat yourself with respect - and you will see the same from the outside world.