Low-calorie menu - losing weight healthy and confident

Protein salads

Of the entire list of diets, it is the protein diet that deserves special trust. For decades, it has made it possible to achieve the stated goal of losing weight much easier and faster than other popular methods. If you are not ready to completely switch to such a menu and consume protein in excess of the norm, we advise you to prepare protein salads more often .

On the one hand, these are light vegetable snacks, and on the other, dishes with the addition of high-protein foods aimed at burning excess calories. Let your lunch menu remain the same, and we recommend replacing breakfast and dinner with protein salads for weight loss. It only takes 10 days for the first results to make themselves felt. What then? The results will be such that you will not be able to stop.

Elena Malysheva's diet: women's salvation or a way to earn money?

YouTube is filled with videos about a 10-day diet from Elena Malysheva. Unlike other ideas that unscrupulous people attribute to the most popular TV nurse in Russia, Elena Vasilievna actually recommends such a diet. But it was not developed by the presenter, but by invited nutritionists. And the diet is not 100% protein, but built on the principle: 1 day protein, 2 day carbohydrate. That is, it is a protein-carbohydrate diet .

The nutritionist (and Malysheva herself) assure that this diet will “kill” 5 kg of excess weight in 10 days .

More details (with a demonstration of daily products and a description of cooking):

A little later, the TV presenter released her own “food kit”, which you can buy and forget about cooking for a long time . True, you will have to lose weight “gently” and for a long time - not just 10 days, but exactly a month . The set is designed for 28 daily sets (4 meals per day) + 4 days per month will be fasting. Caloric intake - 800 kcal per day, expected result - minus 5-6 kg per month.

Here's how Malysheva herself presents her product:

And here is the opinion of a thinner customer, with unpacking and tasting of individual dishes:

Protein diet for men: menu for every day.

Top 7 best drugs for weight loss

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With Chiken

Ingredients

• 300 g chicken breast
• 2 eggs
• 1 tomato
• 1 bundle lettuce leaves
• 3 tbsp. l. natural yogurt
• salt, pepper to taste

Preparation

1. Boil the chicken breast. Cut the cooled meat into large pieces.
2. Boil the eggs. To make a protein-packed chicken salad, coarsely chop them.
3. Coarsely chop the tomato. Tear the lettuce leaves with your hands.
4. Mix the ingredients and season with natural yoghurt, salt and pepper.

Salad with chicken and tangerines

Ingredients

70 g chicken breast; 6 cherry tomatoes; 1 cucumber; 10 g hot pepper; 100 g spinach; 40 g canned tangerines; 10 g cheese 15% fat; 1 teaspoon olive oil.

Preparation

Cut the breast fillet and fry in a dry frying pan. Chop the pepper into half rings, the cucumber into circles, cut the tomatoes into quarters. Add spinach, tangerine, grated cheese and add oil.

Per serving: 232 kcal, 24 g protein, 8 g fat, 21 g carbohydrates.

With avocado

Ingredients

• 200 g chicken breast
• 1 cucumber
• 1 avocado
• 0.5 red onion
• 2 tbsp. l. natural yogurt
• 1 tsp. lemon juice
• salt, pepper to taste

Preparation

1. Boil the chicken breast. Tear the cooled meat into fibers or coarsely chop it.
2. Coarsely chop the cucumber and red onion into half rings.
3. Peel the avocado. Chop coarsely. Sprinkle with lemon juice to prevent the pieces from turning yellow.
4. Mix the ingredients of a protein salad for dinner, season with yogurt, salt and pepper.

Protein salad recipes for quick weight loss

If you want to lose weight and not starve, this article is for you. Swap one of your main dishes for one of these salads and you'll have a filling, delicious meal that will help you burn fat and build muscle.

On the one hand, these are light salads, and on the other, high-protein foods designed to burn extra calories.

Keep your lunch menu the same - we recommend replacing breakfast and dinner with salads. The first results will be noticeable in just a couple of weeks!

Protein chicken salad, recipe

Ingredients

300 g chicken breasts 2 eggs 1 tomato 1 head of lettuce or small Chinese cabbage 3 tablespoons of natural yogurt (unsweetened), salt, black pepper to taste.

How to cook:

Boil the chicken breasts. Cut the chilled meat into medium pieces.

Boil the eggs, cool, and chop. Add chopped tomato and cabbage (if using lettuce, tear it up with your hands).

Mix ingredients and season with yoghurt, salt and pepper.

Protein salad with chicken and avocado: recipe

Ingredients

200 g chicken breast 1 cucumber 1 avocado quarter of a red onion 2 tablespoons yogurt 1 tsp. lemon juice salt, black pepper to taste

How to cook:

Boil chicken breasts. Cut the meat into pieces. Roughly chop the cucumber and red onion.

Peel the avocado. Sprinkle with lemon juice to prevent the pieces from turning yellow.

Mix the ingredients of a protein salad for dinner, season with yogurt, salt and pepper.

Iceberg protein salad

300 g chicken breasts 2 iceberg eggs or lettuce of your choice 1 cucumber 3 tablespoons yogurt, salt, black pepper to taste

How to cook:

To prepare this protein salad with eggs and cabbage, cut the cucumber and tear the salad into a salad bowl.

Boil the eggs, peel and cut into slices. Boil the chicken fillet and cool. Use a fork to tear the meat into fibers.

Mix all ingredients, season with salt, pepper and natural yogurt.

Protein salad with tuna

Ingredients

350 g canned tuna 1 cucumber 1 tomato head of lettuce 6-7 olives 2 tsp Mustard 2 tbsp. L. Olive oil

How to cook:

Wash and chop the salad, add the tuna, drained of oil. Slice cucumbers and tomatoes. Mix fish, vegetables, herbs and olives. Season the tuna salad with the mustard and olive oil that you mixed in advance.

Protein salad with beans

Ingredients

200 g chicken fillet 3 eggs 200 g canned beans 1 cucumber 1 pickled cucumber 1 red onion 1 teaspoon mustard 100 grams sour cream 2 teaspoons soy sauce

How to cook:

Boil the fillet, cool and cut as desired. Do the same with the eggs. . Slice the cucumber, drain the liquid from the beans and place all the ingredients in a salad bowl.

Add red onion, cut into half rings. Mix soy sauce, sour cream and mustard separately. Add dressing to salad and stir.

We hope that protein salad recipes will not only help you lose weight, but also cleanse your body of harmful buildup. Share your choices with others who want to lose weight.

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With Chinese cabbage

Ingredients

• 300 g chicken breast
• 2 eggs
• 0.5 fork Chinese cabbage
• 1 cucumber
• 3 tbsp. l. natural yogurt
• salt, pepper to taste

Preparation

1. To prepare this protein salad with eggs and cabbage, coarsely chop the cucumber and chop the pekinka.
2. Boil the eggs, peel and chop.
3. Boil the chicken fillet. Tear the cooled meat into fibers or chop coarsely.
4. Season all ingredients with salt, pepper and natural yogurt.

With pineapple and Chinese cabbage

When losing weight, you can eat an unusual salad made from chicken, pineapple and Chinese cabbage. You can use fresh or canned pineapples for this. The snack turns out tasty, healthy and satisfying.

The salad is made from the following ingredients:

• Beijing cabbage – 270-300 grams;
• Chicken meat – 180-200 grams;
• Canned pineapple - 250 gram jar;
• Low-fat sour cream or yogurt – 2 tablespoons;
• Green onions - a small bunch.

Preparing the salad consists of several steps:

• Chicken meat should be boiled until cooked (40-50 minutes), after which it is cut into medium slices;
• Thin cabbage leaves are selected and chopped into strips;
• You need to open the jar of pineapples and drain all the juice. The rings should be cut into small pieces;
• The onion is washed and chopped into small pieces;
• All components are poured into a deep cup;
• Season the salad with sour cream or yogurt and mix well.

With tuna

Ingredients

• 350 g canned tuna
• 1 cucumber
• 1 tomato
• 0.5 bunch. lettuce leaves
• 6–7 olives
• 2 tsp. mustard
• 2 tbsp. l. olive oil

Preparation

1. Drain the liquid and mash the canned fish with a fork.
2. Coarsely chop the cucumber and tomato. Tear the lettuce leaves with your hands.
3. Mix fish, vegetables, herbs and olives.
4. Separately, combine mustard and olive oil. Season a protein salad with tuna with this sauce.

Salad with baked beets

Ingredients

1 small beet; 100 g romaine; 8 cherry tomatoes; 30 g feta; 10 g cashews; 1 teaspoon olive oil.

Preparation

Wash the beets, wrap in foil and bake in an oven preheated to 180 degrees for about 40 minutes. Then cool and cut into large cubes. Chop the cherry tomatoes and chop the cashews. Mix all ingredients and season with oil.

Per serving: 297 kcal, 11 g protein, 17 g fat, 30 g carbohydrates.

With beans

Ingredients

• 200 g chicken fillet
• 3 eggs
• 200 g canned beans
• 1 cucumber
• 1 pickled cucumber
• 1 red onion
• 1 tsp. mustard
• 100 g sour cream 10% fat
• 2 tsp. soy sauce

Preparation

1. Boil the fillet. Slice.
2. Boil the eggs. Grind.
3. Slice fresh and pickled cucumbers.
4. Drain canned beans.
5. Cut the red onion into half rings.
6. Separately mix soy sauce, sour cream and mustard.
7. Season a protein salad with beans with this sauce.

Salad with Chinese cabbage and chicken “Air”

Let's combine dietary meat, juicy vegetables and crunchy fruits in a quick and simple holiday salad for the New Year 2020. You'll lick your fingers - all the guests will say in unison, and the feast will be a success!

We need:

• Beijing cabbage – 400 g
• Apple (sweet and sour) - 1 large (150 g)
• Chicken fillet (boiled) - 200 g (or 300 g raw)
• Sweet bell pepper - 1 large (200 g)
• Italian herbs (ground) - 0.5 teaspoon
• Either the same amount of basil or oregano
• Salt - 1 teaspoon

Homemade mayonnaise - 230 g:

• Egg - 1 pc. (60 g)
• Vegetable oil - 150 g
• Mustard - 1 teaspoon (5 g)
• Sugar - 1 teaspoon (5 g)
• Salt - 0.5 teaspoon
• Lemon juice - 1 tbsp. spoon

Yield: 1.2 kg

KBJU per 100 g:

• Calories - 168 kcal
• Proteins - 6.5 g
• Fat – 14 g
• Carbohydrates - 3.8 g

How to cook.

Let's work with a knife. Finely chop Chinese cabbage, bell pepper into small pieces, apple into thin slices like a quarter circle, chicken fillet into small cubes. Salt and add Italian herbs. Season with your favorite sauce and mix well. The work is over before it even begins!

We will make crumbs from the rat family from eggs - chicken and quail. The finish is evident in the close-up photo below. Hassle for 5 minutes!

On a note!

To prevent the apple from darkening due to exposure to air, immediately after slicing, pour a generous portion of lemon juice over it. And boiled breast will be softer if you leave it to cool in the broth.

With shrimps

Ingredients

• 200 g shrimp
• 1 cucumber
• 1 tomato
• 1 bell pepper
• lemon juice to taste
• salt, pepper to taste

Preparation

1. Cook shrimp in boiling water for 3 minutes. Drain in a colander and let the water drain.
2. Wash the vegetables. Cut into large pieces.
3. Season the protein salad with shrimp with lemon juice, pepper and salt.

If you're having a hard time curbing your sweet tooth, you can make a light fruit dessert. Skip bananas and grapes, instead leaning on apples and pears topped with natural yogurt or low-fat kefir. We hope that protein salad recipes will help you not only lose weight, but also cleanse your body of harmful accumulations .

Protein salads for weight loss

The norm of protein in the diet is determined by a nutritionist when preparing a diet, based on the person’s goals and the state of the body. As practice shows, people often undereat protein, preferring foods high in carbohydrates and fats.

How to balance your diet and eat deliciously? A varied diet is the key to health and a successful diet without breakdowns. If you are watching calories and the ratio of proteins, fats and carbohydrates in your daily diet, then we offer recipes for protein salads to maintain muscle tone.

Learn how to count calories correctly here

Tuna - well done!

Tuna is rich in protein - 100 g of canned meat accounts for 20.2 g of protein. Fish salad will significantly diversify your diet menu.

Salad with tuna and apple

Ingredients:

• Canned tuna natural – 150 g
• Celery – 100 g
• Apple – 150 g
• Teaspoon of olive oil

Turkey and celery salad

Ingredients

80 g turkey; 2 stalks of celery; 10 g walnuts; ½ carrots; 1 cucumber; 100 g romaine; 1 teaspoon olive oil.

Preparation

Cut the turkey into rectangular pieces and fry in a dry frying pan. Chop the celery, nuts and cucumber into pieces, grate the carrots. Add Romano and season with oil.

Per serving: 255 kcal, 18 g protein, 12 g fat, 20 g carbohydrates.

Protein salads for weight loss

The norm of protein in the diet is determined by a nutritionist when preparing a diet, based on the person’s goals and the state of the body. As practice shows, people often undereat protein, preferring foods high in carbohydrates and fats.

How to balance your diet and eat deliciously? A varied diet is the key to health and a successful diet without breakdowns. If you are watching calories and the ratio of proteins, fats and carbohydrates in your daily diet, then we offer recipes for protein salads to maintain muscle tone.

Protein diet for weight loss: menu, rules and recipes

A protein diet can be of great help in the desire to lose weight, the recipes of which are suitable not only for the person losing weight, but also for the rest of the family.
You don’t have to cook separately for someone who is losing weight and worry that those family members who don’t need to will start losing weight. The secret is that those who are losing weight will also have to give up a number of foods, replacing them with daily physical activity. The advantage of a protein diet is variety, since there are a lot of protein products in nature, and the number of options for preparing dishes from them is measured in the thousands, while the recipes for protein diet dishes are simple.

Simple recipes

All products used must be low-fat.

A protein diet may include different daily menu options.

1. Meatball soup. Boil broth from chicken bones, and grind the raw meat in a meat grinder or chop with a blender. Roll into small balls. Add green beans and bell pepper to the broth, bring to a boil, lightly salt, add chicken meatballs. Cook for 15 minutes.
2. Stewed chicken fillet. Cut 100-200 g of breast, sprinkle with herbs and salt. Make a filling of 50 ml of yogurt or kefir and the same volume of water, place the breast in it and put it in the refrigerator for 3 hours. Then place in a heated frying pan and simmer for about 10 minutes.
3. Braised cod with zucchini. Cut young zucchini into rings, place in a layer on the bottom of the pan, place cod fillet on top, salt and cover with another layer of zucchini rings. Sprinkle with lemon juice. Cooking time – 20 minutes.
4. Chicken in yogurt. Cut 2 breasts into pieces and place in a frying pan. Mix a glass of yogurt, a small head of finely chopped onion, 0.5 tsp each. paprika and ground ginger, 2 tsp. lemon juice. Pour the resulting sauce over the chicken. Simmer for an hour.

1. Cucumber-fish sandwiches. Finely chop 100 g of stewed fish, mix with 2 tablespoons of kefir or yogurt. Cut a large cucumber lengthwise and remove the seeds with a small spoon. Fill the cavities with fish mass and decorate with herbs on top. Such delicious food is prepared simply and quickly. You can stuff zucchini, tomatoes, bell peppers, using any protein products in various combinations for the filling.
2. Tuna with bell pepper. Remove the seeds from the pepper and bake it in the oven until soft, then cut into strips. Cook tuna fillet in a steamer for 20 minutes, cool, cut into slices. Mix pieces of tuna and pepper, sprinkle with lemon juice, sprinkle with herbs, salt, put in the refrigerator to marinate for 2-3 hours. Serve chilled.

This is a small fraction of all kinds of recipes for a protein diet that can be prepared every day. Fans of kitchen appliances can use a microwave in cooking, then the process will go faster. To make an omelette, you need to take 2 egg whites, beat them with a fork in a glass bowl, add 2 tbsp. l. milk, salt and seasonings. Place the cup in the oven chamber for 3 minutes - and the dish is ready!

Precautionary measures

You should not believe claims that you can eat proteins without restriction and still lose weight.

Those who like to overeat should take into account that if they eat excessively, a protein diet will help maintain their weight at the same level, but not lose weight.

If you want to get rid of kilograms, you should limit the portion of food you eat to 250-300 g.

The weak link of protein nutrition is imbalance, because recipes exclude carbohydrates and almost do not allow the presence of fats. In addition, when protein predominates in the diet, the body begins to intensively remove water. And in addition to the content of fats, proteins and carbohydrates, food has another indicator - acid load, which significantly affects health. Protein nutrition (this mainly concerns meat products) strongly acidifies the internal environment of the body, which immediately turns on compensatory functions and, as a counteraction, begins to wash out alkalizing elements from the bones of the skeleton: magnesium and calcium. Therefore, it is so important to maintain a drinking regime to replenish excreted fluid, take vitamin and mineral supplements, and not overuse protein foods for a long time.