15 Easy, Compact, High-Protein Snack Recipes

Lyrical introduction

The protein diet is one of the most popular among those who want to lose weight. This is explained simply - proteins are extremely beneficial for our body.

They participate in the structure of the cell, metabolism, transportation of these same substances and in many other vital processes.

Fat fighter

The main, so to speak, direction of their activity when losing weight is achieving ketosis, a state when the process of fat breakdown starts.

It is achieved by sitting on proteins by limiting the intake of carbohydrates into the body, from which energy usually comes.

Since there are not enough carbohydrates, fats are used - they store a “strategic reserve” of energy, glycogen, in which excess glucose is hidden.

As a result, energy is obtained by breaking down fats, they are burned, and the muscles remain in place - after all, there is plenty of protein in the body from such diets, and even beyond measure.

This is why protein is included with such pleasure in all sorts of weight loss menus, some of which I talked about in my article “How to lose weight in 14 days on a protein diet.”

Dark side

There is, however, another side to the process - excess protein can lead to problems. It is not for nothing that nature has established a balance in the flow of all useful substances into the body, and if a imbalance occurs somewhere, then negative consequences are quite likely.

I spoke in detail about what is good and what is bad in such a diet in the article “Protein products as a way to lose weight - pros and cons”, and also looked into how it affects our body in the article “How does a diet work on losing weight high protein?

Here I just want to remind you that excess protein can lead to problems with the kidneys, liver, pancreas and other negative consequences (it is impossible to predict, because the state of the body is different for everyone).

If you decide to get hooked on a protein menu, consult your doctor first to see if this will result in undesirable effects.

Not just meat

I would like to remind you that proteins are not only meat, milk, cottage cheese and other foods of animal origin. When going on a protein diet, think about the fact that a considerable amount of protein is also found in plant foods.

Legumes, nuts, quinoa, green vegetables, herbs, soy products (milk, tofu) - all this can become the basis for delicious dishes that will bring only one benefit. What kind and how to prepare them? This will also be discussed in my article.

Without rules - nowhere

As we strive to lose weight, it is a good idea to follow rules that will help us do this. Namely:

You need to steam, stew, bake, in a slow cooker and microwave, but if possible, do not fry or fry lightly with a small amount of fat.

You should limit the intake of fats and carbohydrates, but not go to extremes - both should be present in recipes.

If you intend to cook exclusively protein foods for a long time, remember that it is not recommended to skew your diet; it is best if your weight loss in this way does not take more than two weeks.

It is better not to eat anything before going to bed. Otherwise, undigested food will ferment in your stomach all night. Better drink a glass of water.

Well, now let’s start preparing protein and the most balanced dishes.

Protein shakes

Protein shakes are a popular drink for those who want to build muscle and lose fat. They are prepared on the basis of skim milk or yogurt. Almond and soy milk can be used. The most popular ingredients also include cottage cheese, as it contains casein. Unlike other types of proteins, it takes longer to digest and provides the body with amino acids for a long time.

Ingredients:

• skim milk – 1.5 tbsp;
• banana – 1 pc.;
• protein – 2 scoops;
• peanut milk - 1 tbsp. l.

To prepare a protein shake , simply mix all the ingredients using a blender to create a drink with a homogeneous consistency. This is just one of many recipes. There are many other ingredient combinations:

• Heavy cream – 2 tbsp. l., chocolate protein – 2 scoops, water – 500 ml, brewed coffee – 500 ml.
• Banana – 0.5 pcs., apple juice – 1 tbsp., chopped peaches – 1/3 tbsp., bran – 1 tsp., protein powder – 1 scoop.
• Skim milk - 1.5 tbsp., strawberries - 1 tbsp., vanilla low-fat yogurt - 1 tbsp., orange juice - 0.5 tbsp., honey - 1 tbsp. l., protein powder – 2 scoops.

Protein menu

For starters, a light snack.

Tofu salad

Tofu, if anyone is not familiar with it, is actually not cheese, but so-called soy curd, made from soybeans rich in protein.

It is especially loved in China and Japan, where it has been eaten for the second thousand years. It can be different - soft, hard and even very hard, the product is perishable, and has practically no taste of its own.

This last circumstance makes this product universal - it can be added to any dishes, a variety of products and seasonings can be used with it.

By the way, next to it is tempeh - another soy product, a popular meat substitute among fans of plant foods.

Recipe details can be found in this video.

• Bunch of parsley
• A small head of iceberg lettuce
• Tomatoes (in the video these are cherry tomatoes, but you can use regular ones)
• Cucumber
• Shallot or regular onion
• A small head of regular cabbage
• Tofu cheese – 100 g
• Seasoning – smoked paprika
• Pumpkin oil to taste

We cut all vegetables at our discretion. Cut the cheese into pieces, place it in a frying pan, sprinkle with cinnamon and lightly fry on both sides.

Pour the tofu into a salad bowl, mix the ingredients, pour oil on top. Bon appetit!

The next recipe is more serious, but even more tasty and healthy. The basis is the same tofu and quinoa, which is also rich in protein, as well as many other useful substances, which is not a grain at all, since its closest relative is quinoa.

Tofu and quinoa cutlets

• Tofu cheese – 100 g
• Quinoa – 100 g
• Half an onion
• One medium carrot
• Cherry tomatoes 10 pcs (you can use regular ones)
• Avocado – 1 piece
• Three sprigs of dill
• 2 tsp paprika and salt with herbs to taste
• Coconut oil – 20 ml

Fill the cereal with water at a ratio of 2 to 1, boil for 10 minutes until half cooked, remembering to stir. Make sure that the cereal does not overcook.

Knead the cheese with your hands.

Add cereal to it and mix everything thoroughly.

We cut the tomatoes and onions, put them in a blender, add dill there, grind everything until it becomes a homogeneous mixture like minced meat.

Then grind the carrots and avocado (pre-chopped) into mince in a blender.

Mix everything, adding salt and seasonings.

A little advice - to prevent your cutlets from falling apart, make sure that the tomatoes are not too juicy and the cereal is not overcooked. In addition, to obtain a thicker consistency, it is recommended to add some dry ingredient to the minced meat, for example, flax.

We make cutlets and fry them in coconut oil.

Now let's move on to animal proteins. And I propose to prepare one of the traditional protein dishes, but with its own twist.

Chicken fillet in kefir

• Chicken fillet – 100g
• greens to taste
• Kefir for marinade

Slice the meat, salt and pepper to taste, sprinkle with chopped herbs. Place in a bowl, add kefir mixed with water and refrigerate for several hours.

Then simmer until done.

Tomatoes in protein

Not a bad option for breakfast. It's quick and very easy to prepare.

Chop the tomatoes, separate the whites from the yolks. Beat the egg whites and simmer the tomatoes in a frying pan until half cooked. Then pour in the protein mixture. Just two more minutes is enough for breakfast to be ready.

Cottage cheese casserole

Another easy breakfast recipe

• Cottage cheese 100 g
• Eggs 2 pcs
• Spoon of yogurt or sour cream

Mix the whites separated from the yolks with cottage cheese and yogurt, place in a preheated oven and bake over low heat until cooked - 10-25 minutes.

Salad with mushrooms and beans

Ingredients:

Mushrooms - 200 g Canned beans - 200 g Cherry tomatoes - 200 g Onions - 1 pc. Garlic - 3 teeth. Olives - 10 pcs. Vegetable oil - 3 tbsp.

Another quick lean salad with beans. We prepared it with shiitake mushrooms, but you can use any - your own frozen forest mushrooms from the summer or store-bought oyster mushrooms or champignons. It will be nourishing, tasty, festive!

View recipe

What to remember

• Protein dishes are healthy food in all respects, which, moreover, satisfies the feeling of hunger for a long time.
• Most importantly, when preparing them, try to keep your food balanced, and do not completely give up fats and carbohydrates.
• If you intend to strictly adhere to a protein diet, it is not recommended to stay on it for more than two weeks to avoid health problems.

With that, I say goodbye to you for today. See you again!

The protein diet aims to stress the body by constantly saturating it with high-protein foods and limiting the intake of carbohydrate foods.

This results in an energy deficit in the body, and when there is not enough carbohydrate to replenish such a deficit, the body begins to extract hidden reserves of glycogen, which are contained primarily in fats and muscle mass. In this case, weight loss is carried out first due to significant loss of fluid, and muscle-fat mass begins to release energy material a little later. The scheme of this weight loss technique seems simple, but in practice it is a much more complex process than we have described here, and how effectively it will work depends primarily on the willpower of the person losing weight and how correctly he will adhere to the chosen dietary program. Of course, you will have to eat a little less than in your usual diet, but you can still please those who want to get rid of extra pounds by the fact that the feeling of hunger when taking protein products is significantly reduced due to the longer processing time of food. The result of following such a diet will be an average weight loss of up to 5 kg per week, while the total duration of the protein regime should not exceed more than two weeks, otherwise its admirer faces a serious deterioration in health. After all, despite all the advantages of this method of losing weight, it cannot be called balanced, which means that it is recommended to repeat it no earlier than a year after the end of the previous one. The main advantages of a protein diet:

• high efficiency, allowing you to lose weight up to 10 kg in two weeks;
• absence of a constant gnawing feeling of hunger;
• variety of diet;
• maintaining weight loss results for a long time.

This method of losing weight also has certain disadvantages:

• as a result of eating foods high in protein, the kidneys experience significant stress;
• the imbalance of essential vitamins and minerals that such a diet causes can lead to a deterioration in the overall health of the body (can be eliminated by taking multivitamin complexes);
• in some cases, minimizing the intake of foods containing fiber can cause disruption of the gastrointestinal tract;
• exclusion of vegetables and fruits from the diet can lead to dehydration of the body (this can be eliminated by mandatory consumption of a large number of liquids - at least 1.5 liters per day throughout the entire weight loss program).

Now let’s look at what you will have to eat during the protein program. You can stock up on almost any meat - fish, poultry, pork, beef, eggs. It is allowed to add a little lard, sausage, and canned fish (in water) to the diet. You will also need a lot of raw vegetables: cabbage, cucumbers, herbs. Tomatoes will provide a huge advantage - they contain lycopene, which can greatly enhance the effectiveness of a protein diet. Salads will have to be seasoned with lemon juice or olive oil. You can eat oatmeal and buckwheat twice a week. The quality of food proteins is assessed by the absorption coefficient, which is given in the table for assessing the quality of proteins of various products according to WHO. The most complete sources of protein are considered to be products with a digestion coefficient of 1.0. What is strictly prohibited:

• sweets - this includes not only cakes and cookies, but also sweet fruits;
• pasta, bread and bakery products, fried foods;
• potatoes, grains, desserts, side dishes, butter.

When following a protein diet, you must adhere to several basic rules:

• you need to eat 5-6 times a day, the last meal should be no later than 2 hours before bedtime;
• products must be chosen with minimal fat content;
• Every day you need to drink at least 1.5 liters of mineral water without gas;
• any alcohol is strictly prohibited.

Preparation: Prepare the dough. Place flour and 1/3 tsp in a container. salt. Grate the butter there (from the refrigerator) on a coarse grater. Stir it with flour periodically to prevent the pieces from sticking together.

Mix well, pour in 100 ml of cold water. Use your hands to form the dough into a ball (do not knead for too long). Refrigerate for 30 minutes or more.

Let's prepare the filling. Peel the onion and chop very finely.

Trim the meat from the legs and chop it finely (do not remove the fat to make the samsa juicier). From 700 g I got about 500 g of chicken meat.

Put onion, chicken meat, salt (I put 1/2 tsp) into a container, and pepper well. Mix.

We make samsa. Divide the dough in half and return one part to the refrigerator. Roll the second part into a thick sausage and cut it into 7 parts.

Knead each piece of dough with your hands. Then roll out into a thin circle with a diameter of approximately 12 cm (add flour if necessary).

Oriental soup with pink salmon and egg

• Time: 40 minutes.
• Number of servings: 4 persons.
• Difficulty: medium.

Fish and meat are the main sources of protein. To prepare the soup, use either canned or boiled pink salmon. Before serving, decorate the dish with herbs.

Ingredients:

• pink salmon – 0.4 kg;
• onion – 2 pcs.;
• tofu cheese – 0.2 kg;
• chicken egg – 3 pcs.;
• peppercorns – 1/3 tsp;
• herbs, salt, spices - to taste.

Cooking method:

1. Place peeled onion heads in a saucepan with pepper, add water and bring to a boil. Then use a slotted spoon to remove the onions and peppers from the broth.
2. Chop the fish and add to the pan. Add some salt.
3. Beat the eggs in a bowl. Using a tablespoon, pour the egg mixture into the broth in a thin stream, while stirring the contents of the pan. As a result, you will get fluffy pieces of omelette.
4. Cut the cheese into medium-sized cubes and add to the soup. Season with spices to taste. Cook for another 2-3 minutes.

The essence of the technique

Fat loss occurs by eliminating carbohydrates and fats, and, as a result, limiting calories. Consumed proteins (protein) never turn into subcutaneous fat - there are no special depots in the body for storing excess protein. And if you consume too much protein (more than is needed to repair muscles, skin, tissue renewal, etc.), then all the excess is simply used as energy.

In other words, protein is not only a building material, but also a reserve source of fuel for the body. However, carbohydrates remain the primary source of energy, and, therefore, due to their lack, the body begins to “dry out”.

Important: The abundance of protein in the diet helps strengthen muscles, the body becomes drier and more prominent.

Otherwise known as “drying,” this process is used by athletes and bikini models before competitions.

Protein buns

If you're tired of drinking protein, make almost harmless delicious muffins, oatmeal protein mix and some chocolate chips

– this is a wonderful breakfast with great pleasure.

COMPOUND:

- 5-6 egg whites - 1 whole egg - 1 cup oatmeal - 1 tbsp. spoon with a mountain of protein (preferably chocolate flavored)

PREPARATION:

1. Mix all ingredients thoroughly to obtain a more or less homogeneous mixture.

2. Place the resulting dough into special bun molds, having previously greased them with a small portion of butter.

3. Place in the oven for 15-20 minutes, temperature not lower than 180 degrees.

4. Then put chocolate chips on each bun, after cooling they are ready to eat.

What makes up the diet

The basis of recipes for a protein diet for weight loss is protein low in fat and carbohydrates.

Allowed to use:

• lean meats;
• bird;
• seafood;
• dairy products;
• low-fat cheese;
• egg whites;
• protein.

Some recipes for a protein diet for every day involve diluting the diet with the following products:

• vegetables;
• fruits;
• bran;
• legumes;
• oatmeal (no more than 50 gr.);
• buckwheat (no more than 50 gr.);
• rice (no more than 50 grams);
• black bread - no more than 1 piece;
• Lenten cookies – no more than 2 pcs.

This diet can be followed for 1 to 4 weeks.

Recipes for first courses for a protein diet

Spinach cream soup

Spinach is rich in vitamins C and A and contains a lot of protein. Meat consumed together with spinach is absorbed much better.

1. 400 grams of frozen spinach.
2. Turkey breast.
3. A third of a glass of milk (preferably skim).
4. 2 garlic cloves.
5. Pepper, herbs, salt.

Prepare the broth on the breast, remove the meat. Add finely chopped spinach to the chicken broth and cook for 5 minutes. Cut the breast into pieces and add again to the broth. Continue cooking for a few more minutes. Then let the soup cool, grind the turkey and spinach mixture in a blender. Dilute the mixture with milk to the desired consistency. Salt, add pepper and chopped herbs. To maintain the desired thickness of the puree soup, it should be served immediately.

Dietary protein soup with bran

For 2 servings you need to take:

1. One and a half tablespoons of bran (preferably oat bran).
2. Liter of water.
3. Chicken breasts – 2 pieces.
4. A raw egg.
5. 1 onion.
6. A bunch of dill and green onions.
7. Pepper and salt.

Boil broth on chicken breasts. Remove the breast from the broth, cut it and put it back into the soup. Chop the onion and green onions and add them to the broth. Add the desired spices. Carefully add a raw egg to the soup and cook for no more than 2 minutes. The bran is added at the end of cooking. When serving, garnish with chopped dill.

Fish protein soup

Canned fish allows the housewife to significantly save time on preparing a dish. Any canned fish is suitable for this soup, but, of course, it is better to choose less calorie ones.

Ingredients for 2 servings:

1. Water – 1 liter.
2. Two jars (150 grams each) of canned fish in its own juice.
3. Onion - head.
4. Dill, bay leaf.
5. Pepper, salt.

Finely chop the onion. Mash the canned fish with a fork; no need to drain the juice. When the water boils, add pepper, onion, and bay leaf to it. Then add the fish and cook for 5 minutes. Add salt. When serving, chop the dill.

Cream soup with yolk

Products for 4 servings:

1. One and a half liters of lean beef broth.
2. Eggs – 8 pieces.
3. Pepper and salt.

Cook broth using lean beef. Break the eggs in separate bowls, separating the yolks from the whites. Pour the yolks into a clean container and beat them together with the prepared beef broth (400 ml) until smooth. Then puree the resulting puree with a blender and pour it back into the pan. Find a larger saucepan, fill it with water and let it boil. Place the container with the pureed soup into a large saucepan of boiling water and cook in this manner. This is a water bath. Stop cooking when the soup thickens. Cool.

Cut the cold soup into portions and place in deep plates. Heat the remaining broth (1100 ml), add seasonings to taste. Pour the hot beef broth into the bowls containing the mixture previously placed there. Unusual cream soup is ready!

Protein okroshka

On summer days you don’t feel like eating hot soup at all, that’s why there are cold soups - okroshka. We'll tell you a recipe for dietary okroshka, ideal for a protein diet.

For 2 servings you should take:

1. Low-fat kefir – 2 cups.
2. Mineral water – half a glass.
3. Eggs – 2 pieces.
4. Chicken breast or boiled squid.
5. Dill, green onions, pepper.
6. White vinegar - half a tablespoon.

Preparation.

Cut eggs, chicken breast or squid into cubes. Chop the greens. Place these foods on a plate. Pour kefir into a plate, add mineral water if necessary. Add white vinegar, salt and pepper. Okroshka is ready!

All of the above soup recipes have been formulated with strict protein diet guidelines and have been approved by professional nutritionists. As you can see, protein soups do not require special cooking skills and consist of inexpensive ingredients that are accessible to everyone. There are many recipes for protein soups, so it’s easy to diversify your daily meals during the diet.

Digesting and breaking down protein requires more energy than fats and carbohydrates, so it’s easier to lose weight with it. Dishes for a protein diet are varied, but soups deserve special attention: they are nutritious, not difficult to prepare and very tasty.

Delicious recipe! What is a high relationship?

Who is the system suitable and not suitable for?

Recipes for protein diet dishes are suitable for those who urgently need to lose extra pounds by any means, drain the water and “dry” the body. This diet is for people who love and eat protein foods every day and feel that they could survive for a while on protein alone.

This diet is not suitable for those who, on the contrary, may periodically eat only carbohydrates and not feel the need for protein foods at all. It's all about different types of metabolism and origin - some ancestors were gatherers and ate mainly cereals, fruits and vegetables, while others were hunters whose main diet was game.

Important: Those who have diseases of the digestive organs (colitis, chronic pancreatitis, irritable bowel syndrome, dysbiosis), kidney problems, joint pain, heart problems, liver diseases should not go on a protein diet.

People who are significantly overweight or older people (due to the risk of increased thrombosis) are also not recommended to use protein diet recipes for quick weight loss.

Oatmeal Protein Cookies

A great way to have a snack, it will give you a new boost of vivacity, energy and provide a large portion of protein. Updated old

The recipe will not leave indifferent even the most refined sweet tooth and lovers of flour products.

COMPOUND:

- 3 hours tablespoons vanilla - 4 cups (250-300 ml.) oatmeal - 4 egg whites - 4 teaspoons stevia - 1 cup unsweetened apple mousse - 240 gr. protein (8 scoops) - 1 cup raisins - ½ cup coconut flakes - ½ cup chopped almonds or walnuts - 2 teaspoons olive oil - 2 tbsp. spoons of cinnamon - 3 teaspoons of vanilla

PREPARATION:

1. Mix all 12 ingredients thoroughly.

2. Divide the entire mass into portions; at least 40-50 cookies should come out.

3. Place in the oven at 180-200 degrees for 20 minutes.

4. After stretching, let it cool a little and start eating.

Be sure to include the above 7 recipes in your diet, use them not only in the process of losing weight, but also to consolidate the results already obtained and your figure will always be in great shape, Bon appetit gentlemen