A protein diet is a great alternative to tough diets that limit meat intake.
With the protein principle of nutrition, you can lose weight in 2 weeks and still not harm the body.
But there is one important condition - with a diet, physical activity is extremely necessary for the formation of muscle mass, otherwise an excess of protein will give a serious burden to the kidneys.
Nutritional principles and requirements for protein diet: menu for 14 days
The basic principle on which the whole diet is based is the fragmentation of nutrition. According to it, you need to make a menu for 2 weeks. The more often a person will eat, the better. But the volume of servings should be reduced. The ideal serving size for 1 time is no more than two handfuls.
Also, when compiling the menu, you need to follow these recommendations:
• arrange at least six meals a day;
• exclude alcohol from the menu;
• Do not arrange a meal later than 2-3 hours before bedtime;
• drink every day 2 liters of purified still water;
• choose exclusively dietary products for the diet - those that contain the minimum amount of fat.
The daily calorie content of all dishes should not exceed 700 kcal.
Protein Diet Management: 14 Day Menu
A protein diet is also convenient in that you can independently select variations of the protein menu without exceeding the allowable number of calories. The last meal will always be monotonous - a glass of kefir or yogurt with minimal fat content. You need to drink the product no later than 2 hours before bedtime.
14 Day Breakfast Dishes
You can take advantage of the proposed order of breakfasts, you can change the scheme or even repeat dishes.
First week of breakfast:
1. A gram serving of low-fat cottage cheese.
2. French omelet from 2 eggs, you can add cheese and herbs.
3. A piece of chicken breast - 100 g. Boiled meat.
4. Serving of milk Hercules porridge - 100-150 g.
5. Fried eggs with spinach - cook from 2 eggs.
6. Coffee drink - 250-270 ml.
7. Cottage cheese casserole.
Second week of breakfast:
1. Fat-free cottage cheese with cranberries.
2. Millet porridge, cooked on water, with the addition of dried fruits or dried berries.
3. Boiled egg 1 pc. and yogurt with a minimum percentage of fat.
4. Buckwheat or oatmeal in the water.
5. A set of a glass of unsweetened tea, pieces of cheese 20 g. And butter 10 g.
6. A portion of grated carrots and a mug of tea without sweeteners.
7. Low-fat cottage cheese with fruits.
Dietary Dishes
The second breakfast is a compulsory meal, which should not be skipped. Options for dishes can be:
• boiled eggs - 2 pcs.;
• chopped lettuce with dressing with olive oil;
• 100 g of cranberries or lingonberries;
• 1 citrus, for example, orange;
• salad of vegetables and feta cheese - 150 g portion;
• non-greasy fish variety, grilled, and cucumber;
• 1 boiled egg;
• a small amount of stewed chicken;
• low fat yogurt;
• a glass of kefir;
• hard boiled egg with cucumber;
• portion of low-fat cottage cheese up to 150 g;
• salad with feta cheese;
• tuna in lemon juice with tomato.
Dinner Dishes
Variety for the first week
1. Cream soup with broccoli meat broth - 150 g, baked zucchini with feta cheese - portion 100 g.
2. Steam fish - 130-150 g, grated beets 100-120 g.
3. 2 boiled eggs, up to 150 g. Boiled cabbage and a glass of fermented baked milk.
4. Vegetable soup without potatoes in meat broth.
5. Steamed chicken breast, stewed zucchini and 1 citrus, for example, grapefruit.
6. Low-fat ear, a small portion of a salad of bell pepper, tomato and lettuce with lemon dressing (citrus juice).
7. Baked stuffed peppers with minced meat and vegetables - 200 g.
Menu for the second week
1. Salmon steak, garnished with grated boiled carrots 2 pcs., 150 g. Fresh fruit.
2. Natural tomato juice - 1 cup, boiled beef - a piece of 200 g.
3. Soup puree based on meat broth, cauliflower and cream, grilled chicken breasts.
4. Grilled chicken without spices - you need to choose the parts without the skin, a portion of 150 g, as well as 2 tomatoes.
5. Steamed fish fillet with broccoli.
6. Yogurt 1 cup, a dish - pork with vegetables 200-250 g. And a banana.
7. A slice of boiled beef and cabbage salad.
Snack options
The fourth meal can be like this:
• low-fat yogurt;
• a glass of kefir;
• boiled egg with tomato juice;
• cabbage salad;
• grated carrots with lemon juice and vegetable oil;
• salad of cabbage, cucumber and seasoning with vegetable oil;
• chopped tomatoes with olive oil;
• a handful of nuts;
• an Apple;
• grapefruit;
• tofu cheese - 75 g;
• low fat yogurt;
• lettuce with cucumber;
• fresh carrot;
• fermented baked milk.
Diet Dinner Dishes
1. Grilled turkey fillet with cranberry sauce.
2. 150 g of beef, vegetable salad with fresh fruits.
3. A portion of boiled fish with broth - 250 g.
4. Seafood Salad.
5. Stew fish with rice side dish.
6. Boiled chicken with tomato.
7. Beef baked with garlic and ginger in foil - 200 g.
8. Braised steam turkey on a pillow of mashed potatoes with broccoli and cauliflower.
9. Boiled carrots and stewed beef.
10. 2-3 hard boiled eggs and freshly grated carrots with vegetable oil.
11. 100 g of low-fat fish, 1-2 eggs, vegetable salad 150 g (or 1 vegetable of your choice) and a glass of kefir.
12. A slice of steam beef, cucumber-tomato salad with olive oil.
13. Boiled shrimps 150 g. And 100 g. String beans.
14. Grilled fish, vegetable salad and a glass of tomato juice.
Gourmet protein diet, 14-day menu
Among the unusual dishes for the protein menu, you can choose:
1. Protein salad - consists of eggs, squid and chicken breast.
2. Greek Shrimp Salad. Mix the ingredients: cherry tomatoes 150 g, cucumber and bell pepper, 1 pc. Each, a bunch of lettuce, 300 g shrimp, olives, 50 g feta.
3. Stuffed squid - peeled and boiled carcasses stuffed with a fried mixture of eggs, low-fat cheese, mushrooms, herbs and soy sauce. Fried carcasses too.
