Protein Diet Recipes

A protein diet means weight loss due to high protein intake and minimal carbohydrate intake. There is a misconception that giving up carbohydrates altogether and eating only protein foods will make weight loss faster and more effective, but that is the wrong view. The complete exclusion of carbohydrates from the menu is dangerous to health.

Nowadays, the protein diet is especially popular, and many were inspired by the example of movie stars and politicians who, thanks to this diet, got rid of extra pounds. That's why most people are interested and looking for new protein food recipes that can diversify their protein diet menu. So that the diet does not consist of one egg omelette, you can prepare the following recipes for the first and second course, as well as various salads and desserts.

foods for a protein diet

The essence of diet

It is necessary to eat more protein during the diet, but it is not recommended to completely eliminate carbohydrates, it can harm the whole body or exacerbate any chronic diseases. During the protein diet it is necessary to calculate the number of calories, you should not eat more than you consume. Calorie intake can be increased through physical activity, and calorie intake can be reduced by replacing high-calorie foods with low-calorie foods, that is, by reducing the energy value of the food. If you keep track of your calorie intake and follow the basic principles of nutrition, weight loss will become unusually fast and effective.

Principles of nutrition

  • You need to eat six times a day. Try to eat the main carbohydrates in the morning, leave low calories for dinner, and the last meal should be at least three hours before bedtime.
  • Try to create a daily menu so that slow carbs are consumed only for breakfast, and in the afternoon choose from a huge number of dishes those that contain more protein foods.
  • When cooking, try to choose recipes with low fat content and use vegetable oil for salad dressing, forget about mayonnaise.
  • When cooking, try to choose recipes that use steaming or grilling - avoid fried foods.
  • Refusing to drink sweet drinks is harmful to your figure - remember that!

Top Protein Foods

When following a protein diet, you need to know which foods are high in protein. With this list, you can easily create a menu for the day, preparing a huge range of dishes from these products.

  • Low-fat cottage cheese - you can eat it for breakfast or prepare a variety of dishes from it. From it, for example, you get a very tasty dessert - casserole. You can eat it no more than 250 grams a day.
  • Skimmed milk - it is very healthy, and contains a large amount of protein. It is allowed to drink no more than a glass a day.
  • Egg whites, during the day they can be made into an omelette or they can serve as an additional ingredient in cooking. You can eat no more than 6 of them in one day.
  • A variety of seafood, they contain a huge mass of protein and practically no fat, they can eat no more than 300 grams during the day.
  • Following the protein diet, the main product on the menu should be lean meat, it is considered: chicken fillet, lean beef.
  • Low-fat fish, it is allowed to eat no more than 200 grams per day. It is recommended to use it boiled or grilled.
  • Nuts, such as peanuts or almonds, are a source of protein, but you can eat no more than 100 grams a day.
protein foods for diet

First year recipes

Many people think that soups should be excluded from their diet on a protein diet, because most soups contain large amounts of vegetables, but this is not the case. You can diversify the menu, prepare a soup based on protein (meat broth from poultry or fish), with carbohydrate sauce. A protein diet does not mean that you only need to eat an omelette of eggs every day, you also need liquid food, it promotes weight loss. You can use the following recipes to make soup.

Spinach soup - puree

You will need the following products for the soup:

  • 200 grams of turkey fillets;
  • spinach packaging;
  • a couple of garlic cloves;
  • any greens of your choice;
  • one third of a glass of milk (skimmed milk);
  • salt;
  • pepper mixture.

Take a saucepan, pour water into it and boil turkey fillet in it, get a rich broth. Remove the fillet from the broth, cool and then chop. Then add the chopped spinach to the broth and cook them for 5 minutes, then add the chopped fillet to the broth and cook for another 5 minutes. You should have a rich mass, which should be turned into a puree with a blender, while gradually adding milk. At the end of cooking season with salt, pepper and add chopped greens. It is recommended to serve the soup immediately after cooking, as it can change the consistency after heating. You can change the recipe at your discretion by replacing the milk with chicken cream or turkey fillet.

Fish soup "Milk salmon"

You will need:

  • 1 liter of water;
  • 400 grams of salmon fillets;
  • 4 medium-sized tomatoes;
  • 1 medium onion;
  • 500 milliliters of milk (skimmed milk);
  • various greens;
  • salt;
  • pepper.

Peel the tomatoes, pouring boiling water, and then remove the peel, trim finely. Peel an onion and finely chop. Also peel the carrots and grate them. Then take a non-stick pan and fry the onions and carrots in it without adding oil, then add the chopped tomatoes to the vegetables. Then take the pan, transfer the contents of the pan and fill with water, cook for 5 minutes and then add the chopped salmon fillet. After 2 minutes, add milk and boil for another 5 minutes, and at the end add salt, pepper, chopped greens. Turn off the heat and let the soup stand for another 20 minutes. The recipe can be changed by replacing salmon with other types of fish.

Chicken cutlets soup

You will need:

  • 1 liter of chicken broth;
  • 400 grams of chicken fillets
  • onion head,
  • salt,
  • pepper,
  • greens,
  • peppers;
  • 200 grams of green beans.

Take the chicken fillet and turn it in a meat grinder, add the chopped onion, stir. Make minced meat cutlets. Then take a saucepan with chicken broth and put on fire, bring to a boil. As soon as the broth boils, throw the chicken meatballs in boiling water with green beans and chopped Bulgarian pepper. Salt the broth a little, add the greens and cook until cooked.

chicken meatballs soup protein diet

Egg noodle soup

You will need the following products for the soup:

  • 3 eggs;
  • 1 liter of broth (chicken);
  • various greens of your choice;
  • pepper mixture.

Whisk 3 eggs with a mixer and make a thin omelette from them in the pan, fry it on both sides in the form of a pancake. Take the casserole, put the broth in it on the fire to boil. While the broth is boiling, take an omelette and cut into thin noodles. Then add the noodles, chopped greens, salt, pepper mixture to the boiling broth and sauté for two minutes, then the soup is ready.

Recipes for the second dish

Many people mistakenly think that following a diet, the daily menu should be made only from protein products, but it is a misconception that you can cook with the addition of vegetables. For example, tomatoes contain lycopene, which enhances the effects of the protein diet. Nutritionists recommend creating a menu for this day, where the recipe includes tomatoes. For example, an omelette with tomatoes is perfect for breakfast. You can also choose any of the protein recipes below to diversify your menu.

Omelette with tomatoes and greens


  • 2 medium-sized tomatoes;
  • 5 olas;
  • salt;
  • pepper and greens.

Take 2 ripe, medium-sized tomatoes, cut them into thin wedges and place in a hot non-stick pan. Simmer for two minutes, during which time take the eggs and separate the whites from the yolks. Then pour the tomatoes with protein, salt and sprinkle with chopped greens on an omelette. Cover the pan with a lid and cook the omelette for 7 minutes. You can make a delicious omelette for breakfast every day without much effort.

Fish cutlets with sauce

Necessary ingredients for fish balls:

  • 1 onion head;
  • 400 grams of fish fillets;
  • 2 eggs;
  • 180 grams of low-fat yogurt;
  • greens: parsley, dill, basil;
  • salt;
  • pepper.

Fish fillet should be chopped, mixed with eggs, add salt, pepper, chopped onion. From these ingredients it is necessary to knead the minced meat and make it into small balls, which then need to fry in a hot pan with the addition of olive oil. After baking, place the meatballs in a saucepan and cook for 5 minutes, adding a little water. While the meatballs are stewing, take a cup, chop all the greens, add yogurt, pepper and whisk with a blender until a homogeneous mass. Ready meatballs should be served with yogurt sauce.

Omelet with squid

Necessary ingredients for cooking:

  • 200 grams of squid;
  • 3 eggs;
  • Greens;
  • salt;
  • peppers.

The squid is immersed in boiling water for two minutes, after which it is easily peeled from the film. Cut the squid into half rings and place them in a hot pan, then add a little olive oil. Put chopped peppers on top of squid and pour the next beaten eggs in the next layer. Salt the whole omelette, sprinkle with greens, then cover and bake for 7 minutes. You can also make an omelette with other seafood, such as shrimp or mussels, by creating your own recipes for new dishes.

omelette with squid for protein diet

Protein explosion salad

For salads you will need the following products:

  • 2 eggs;
  • 100 grams of chicken fillets;
  • 100 grams of squid;
  • low fat yogurt.

Boil hard-boiled eggs, peel, chop into squares. Boil the chicken fillet until tender and then grind. Boil the squid in boiling water until soft, then remove and cool, cut into half rings. Combine all ingredients in a cup with low-fat yogurt. Optionally, you can add a variety of chopped greens to the salad.