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Menu of the protein diet
Last reviewed: 23.04.2024
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The protein diet is very good for athletes and people with high physical activity. We will tell you about the menu of the protein diet and its features.
Features of the protein diet
Her diet is limited to 1200 Kcal per day. If you have any doubts that this is not enough with your active lifestyle, consult your doctor - maybe he will recommend you to increase the calorie content of foods.
[Protein diet: breakfast
Drink 1 glass of water, which 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 better process food.
For breakfast - coffee without sugar, but with milk to 1% fat. Either a glass of tea, too, without sugar, but with milk.
If it's hard for you to do without sugar, take a substitute or fructose. Also for breakfast, you can add 100 - 150 grams of cottage cheese (up to 1% fat content)
An hour after breakfast
If you want to eat, do not starve yourself. Drink 250 grams of tea without sugar, you can green.
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 with orange.
Protein Diet: Lunch
You can eat only 2 hours after your last meal. Repeat the same procedure as in the morning, after drinking 10 minutes before dinner, a glass of warm water.
The lunch menu is quite simple. It can be an ear (up to 250 g), a couple slices of black bread, tomatoes (2-3 pieces), 1 tangerine, a cup of tea without sugar
The second variant of a dinner
Veal meat, but not fried, and baked (100 g and without salt). Add to it boiled rice and to it as a side dish - a green salad with cucumbers, seasoned with lemon juice.
Rice is allowed to fill with soy sauce - it is not as caloric as butter or vegetable oils.
The third variant of a dinner
200 grams of fish grilled or steamed and salad with cucumbers and tomatoes as a side dish.
2 hours after lunch
You can have a bite with a green apple or fresh vegetables (carrots or baked zucchini)
Add to this a glass of kefir with zero fat content - and you will be full. Kefir can be replaced with green tea with mint.
Protein Diet: Dinner
Again, as during breakfast and lunch, drink a glass of warm water before eating. The following options are available for dinner.
Option one
Salad for this recipe: squid - 100 g, egg, hard boiled and cut into rings - 1 piece, sweet corn - 2 tablespoons, olive oil - to taste, garlic - a pair of lobules, suppressed or chopped.
To salad - frozen prawns (boiled without salt) and boiled without salt rice
Option Two
Chicken meat boiled without skin - 150 g, do not solite in any case.
Grapefruit to meat - you will like it.
Option Three
Meat of calf - 200 g, it can be filled with fresh garlic (bake in the oven), broccoli 150 g (or cauliflower - as much), braised on water with the addition of olive oil.
Cabbage can be filled with fresh eggs just before they are ready. Very tasty protein dinner!
Option Four
Fish boiled - 150 g, it can be baked in the oven or on the grill
Salad of fresh tomatoes and green salad, cucumbers (2 pieces), yellow pepper or red Bulgarian - 1 piece, cut after boiling egg, several cedar nuts.
For taste in the salad you can pour soy sauce (a little)
By dinner you can cut a slice of black bread and after half an hour after it eat a couple of slices of pineapple.
If you wanted a sweet
Then we can recommend you a wonderful protein dessert. It is very tasty and healthy. A good blow to the famine, by the way.
The recipe for protein dessert
- Walnuts (ground) - 200 g
- Sugar - 3 tablespoons or fructose - 10 tablets
- Coffee - 2 teaspoons
- Egg white - 3 pieces
Whip the proteins into the foam using a blender, add nuts, sugar and coffee to them, continuing to mix.
Then put this mixture on a slow fire and stir 2-3 minutes before thickening.
Cool the mixture and roll small balls out of it. Then roll them in a mixture of coffee (cocoa), nuts and coconut shavings. Delicious protein dessert is ready!
Effective weight loss and good health with a protein diet. Treat yourself with respect - and you will see the same from the outside world.