If you replace the usual ingredients, such as sugar, flour or starch, with protein powder, the calorie content and amount of carbohydrates in the finished dish are reduced, and the biological value increases due to the increased protein content.
PP recipes with protein powder help expand the sports menu, which is especially important for those who are tired of protein shakes and want variety.
In this article we will look at 5 popular recipes with protein for weight loss and pp.
Protein Ice Cream
Regular ice cream contains quite a lot of fat and various preservatives. Due to its high calorie content, this frozen dessert is difficult to fit into your sports diet. However, you should not refuse this dish, because there is a very simple recipe for protein ice cream that will not harm your health, but on the contrary, will help you recover after an active workout.
Ingredients:
- 100 g whey protein WHEY or MULTI PROTEIN (any flavor you like);
- 170 g Greek yogurt 2%;
- A small piece of pineapple, apple, or 4-5 tablespoons of orange (grapefruit) juice.
Cooking method:
Using a blender, mix all of the above ingredients, pour the mixture into a plastic container and place in the freezer for half an hour. After this, take out the container and mix the contents thoroughly to break up the resulting ice crust. Then the container must be placed in the refrigerator and after 1 hour the resulting mass must be mixed again. Delicious and healthy ice cream with protein is ready.
Proteins with gelatin on drying. Principles of body drying
We'll talk about cutting recipes a little lower, but now you should understand the basic principles of this nutrition program so that you can use it as effectively as possible. First of all, you should prepare your body for a carbohydrate deficiency and low energy nutrition program. It is also important to forget about sweets so that the body can use fat reserves as an energy source.
All your dishes must be non-fat, including meat. For breakfast, try to eat a variety of cereals and preferably steam them to preserve the maximum amount of nutrients. Those who love sweet breakfasts can safely use fruit. You can also eat eggs with herbs for breakfast. This could be, for example, a steamed omelette with the addition of vegetables.
Soups must be cooked in low-fat broth, and meat added to dishes must not be fried. Make your dinner as light as possible, say, eat a salad of vegetables with meat. You must remember that it will take time for your body to adapt to a new diet. Most often this takes about 14 days.
At the same time, you should not use the diet program for drying for more than one month. If you do not have big problems with excess weight, then two weeks may be enough for you. This is due to the fact that a strong restriction of carbohydrate intake is extremely stressful for the body, and if you use such a nutrition program for a long time, disruptions in the functioning of all systems are possible.
Cheesecakes with protein
Cheesecakes are a delicious dish that almost everyone has loved since childhood. But many people who care about their figure refuse it due to its high calorie content. Should not be doing that. There is a delicious recipe for cheesecakes with protein without flour. They will fill the body with energy, make up for the lack of protein, and all this without harming the figure.
Ingredients:
- 0.5 kg low-fat cottage cheese;
- 60 g of MULTI PROTEIN protein mixture;
- 50 ml skim milk 0.5%;
- 290 g pumpkin pulp;
- 2 egg whites;
- 1 teaspoon baking powder.
Cooking method:
Place all ingredients except pumpkin and 2 egg whites into a container for preparing the dough, mix them until smooth. Separately, beat the whites with a pinch of salt until a stable foam forms, grate the pumpkin on a coarse grater. Then pour the protein foam into the rest of the mixture, mix gently with a fork, lastly add the pumpkin and mix again. Spoon the resulting mixture into a heated frying pan, forming small cakes. Fry on both sides. The dish is ready. As you can see, the recipe for cottage cheese pancakes with protein is very simple, but the dish turns out incredibly tasty, low-fat and high in protein.
Cupcake with curd balls
Recipe @fitfrau, photography by Maria Larina
Ingredients for 8 servings:
- 350 g cottage cheese 0% fat
- 2 yolks
- 6 proteins
- 10 g casein
- 2 tbsp. l. oatmeal
- 50 g chocolate protein
- 2 tbsp. cocoa
- 60 ml applesauce
- vanillin on the tip of a knife
- 2/3 tsp. baking powder
Make balls from a mixture of cottage cheese, casein and one yolk in the same way as in kindergarten you made “koloboks” from plasticine, and place them in a baking dish. Mix oatmeal with chocolate protein, baking powder, vanilla, cocoa, second yolk and applesauce. Add a little water (or iced coffee, optional) until you get the consistency of runny sour cream. In another bowl, beat six egg whites until stiff, and then gently fold them into the chocolate mixture in sections. Pour this dough over the curd balls and place all this beauty in the oven, heated to 200 degrees for about 30-40 minutes.
One serving of this cake contains: Kcal 138 | Proteins 18 g | Fat 3g | Carbohydrates 6.3 g
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Protein Cookies
Protein cookies are a great snack. Like other dietary desserts with protein, it does not harm your figure, but is quite tasty and healthy.
Ingredients:
- 50 g whey protein WHEY;
- 400 g low-fat cottage cheese 0%;
- 2 chicken eggs or 4 quail eggs;
- 2 tbsp. spoons of flour and 1 tbsp. spoon of oat bran;
- 5-7 tablets of sugar substitute or 4-5 servings of SWEETENER sweetener (8-10 g).
Cooking method:
Dissolve the sugar substitute in a tablespoon of boiling water, add the remaining ingredients and beat until smooth. Form cookies with your hands about 5 mm thick. Place on a baking sheet lined with parchment. Bake for about half an hour in an oven heated to 180˚C. This oatmeal protein cookie recipe can be customized with a variety of ingredients to suit your taste preferences. Add 2 tbsp. spoons of chopped nuts, seeds or dried fruits - this will make the cookies even tastier.
Recipe for pancakes with casein. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Pancakes with casein”.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 145.5 kcal | 1684 kcal | 8.6% | 5.9% | 1157 g |
| Squirrels | 23.7 g | 76 g | 31.2% | 21.4% | 321 g |
| Fats | 6.9 g | 56 g | 12.3% | 8.5% | 812 g |
| Carbohydrates | 1 g | 219 g | 0.5% | 0.3% | 21900 g |
| Water | 84.4 g | 2273 g | 3.7% | 2.5% | 2693 g |
| Ash | 0.529 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 106.8 mcg | 900 mcg | 11.9% | 8.2% | 843 g |
| Retinol | 0.102 mg | ~ | |||
| beta carotene | 0.024 mg | 5 mg | 0.5% | 0.3% | 20833 g |
| Vitamin B1, thiamine | 0.029 mg | 1.5 mg | 1.9% | 1.3% | 5172 g |
| Vitamin B2, riboflavin | 0.179 mg | 1.8 mg | 9.9% | 6.8% | 1006 g |
| Vitamin B4, choline | 102.26 mg | 500 mg | 20.5% | 14.1% | 489 g |
| Vitamin B5, pantothenic | 0.53 mg | 5 mg | 10.6% | 7.3% | 943 g |
| Vitamin B6, pyridoxine | 0.057 mg | 2 mg | 2.9% | 2% | 3509 g |
| Vitamin B9, folates | 2.852 mcg | 400 mcg | 0.7% | 0.5% | 14025 g |
| Vitamin B12, cobalamin | 0.212 mcg | 3 mcg | 7.1% | 4.9% | 1415 g |
| Vitamin D, calciferol | 0.896 mcg | 10 mcg | 9% | 6.2% | 1116 g |
| Vitamin E, alpha tocopherol, TE | 0.244 mg | 15 mg | 1.6% | 1.1% | 6148 g |
| Vitamin H, biotin | 8.23 mcg | 50 mcg | 16.5% | 11.3% | 608 g |
| Vitamin K, phylloquinone | 0.1 mcg | 120 mcg | 0.1% | 0.1% | 120000 g |
| Vitamin RR, NE | 1.4667 mg | 20 mg | 7.3% | 5% | 1364 g |
| Niacin | 0.077 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 99.85 mg | 2500 mg | 4% | 2.7% | 2504 g |
| Calcium, Ca | 25.52 mg | 1000 mg | 2.6% | 1.8% | 3918 g |
| Magnesium, Mg | 5.26 mg | 400 mg | 1.3% | 0.9% | 7605 g |
| Sodium, Na | 85.33 mg | 1300 mg | 6.6% | 4.5% | 1523 g |
| Sera, S | 71.7 mg | 1000 mg | 7.2% | 4.9% | 1395 g |
| Phosphorus, Ph | 92.4 mg | 800 mg | 11.6% | 8% | 866 g |
| Chlorine, Cl | 63.56 mg | 2300 mg | 2.8% | 1.9% | 3619 g |
| Microelements | |||||
| Iron, Fe | 1.025 mg | 18 mg | 5.7% | 3.9% | 1756 g |
| Yod, I | 8.15 mcg | 150 mcg | 5.4% | 3.7% | 1840 |
| Cobalt, Co | 4.074 mcg | 10 mcg | 40.7% | 28% | 245 g |
| Manganese, Mn | 0.0207 mg | 2 mg | 1% | 0.7% | 9662 g |
| Copper, Cu | 42.7 mcg | 1000 mcg | 4.3% | 3% | 2342 g |
| Molybdenum, Mo | 2.444 mcg | 70 mcg | 3.5% | 2.4% | 2864 g |
| Selenium, Se | 12.752 mcg | 55 mcg | 23.2% | 15.9% | 431 g |
| Fluorine, F | 52.44 mcg | 4000 mcg | 1.3% | 0.9% | 7628 g |
| Chromium, Cr | 1.63 mcg | 50 mcg | 3.3% | 2.3% | 3067 g |
| Zinc, Zn | 0.4567 mg | 12 mg | 3.8% | 2.6% | 2628 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.3 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.331 g | ~ | |||
| Valin | 0.33 g | ~ | |||
| Histidine* | 0.145 g | ~ | |||
| Isoleucine | 0.258 g | ~ | |||
| Leucine | 0.462 g | ~ | |||
| Lysine | 0.384 g | ~ | |||
| Methionine | 0.178 g | ~ | |||
| Methionine + Cysteine | 0.293 g | ~ | |||
| Threonine | 0.258 g | ~ | |||
| Tryptophan | 0.085 g | ~ | |||
| Phenylalanine | 0.277 g | ~ | |||
| Phenylalanine+Tyrosine | 0.46 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.296 g | ~ | |||
| Aspartic acid | 0.517 g | ~ | |||
| Glycine | 0.176 g | ~ | |||
| Glutamic acid | 0.772 g | ~ | |||
| Proline | 0.188 g | ~ | |||
| Serin | 0.393 g | ~ | |||
| Tyrosine | 0.208 g | ~ | |||
| Cysteine | 0.119 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 247.04 mg | max 300 mg | |||
| Phytosterols | 2 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 3.3 g | max 18.7 g | |||
| 8:0 Caprylic | 0.078 g | ~ | |||
| 10:0 Kaprinovaya | 0.062 g | ~ | |||
| 12:0 Lauric | 1.47 g | ~ | |||
| 14:0 Miristinovaya | 0.239 g | ~ | |||
| 15:0 Pentadecane | 0.004 g | ~ | |||
| 16:0 Palmitinaya | 0.931 g | ~ | |||
| 17:0 Margarine | 0.012 g | ~ | |||
| 18:0 Stearic | 0.491 g | ~ | |||
| 20:0 Arakhinovaya | 0.012 g | ~ | |||
| Monounsaturated fatty acids | 2.048 g | min 16.8 g | 12.2% | 8.4% | |
| 16:1 Palmitoleic | 0.159 g | ~ | |||
| 17:1 Heptadecene | 0.004 g | ~ | |||
| 18:1 Oleic (omega-9) | 1.69 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.016 g | ~ | |||
| Polyunsaturated fatty acids | 0.514 g | from 11.2 to 20.6 g | 4.6% | 3.2% | |
| 18:2 Linolevaya | 0.449 g | ~ | |||
| 18:3 Linolenic | 0.024 g | ~ | |||
| 20:4 Arachidonic | 0.041 g | ~ | |||
| Omega-6 fatty acids | 0.7 g | from 4.7 to 16.8 g | 14.9% | 10.2% |
The energy value of Pancakes with casein is 145.5 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Oatmeal with protein and banana
Even pancakes can be healthy and can be eaten without harming your figure. Athletes and simply adherents of a healthy diet can take note of this simple recipe for pancakes with protein.
Ingredients:
- 100 g oat bran;
- 60 g protein MICELLAR CASEIN;
- 1 pinch of baking powder;
- 1 tbsp. a spoonful of low-fat yogurt;
- 1 tbsp. spoon of coconut powder;
- 1 chicken egg white or 2 quail eggs;
- half a banana;
- 4 tbsp. spoon of almond milk.
Cooking method:
Combine all of the listed components using a blender. Pour a small portion of dough into a hot frying pan and fry on both sides. This recipe for protein pancakes will help diversify the menu of any athlete.
Protein pancakes
This much-loved breakfast option makes things simpler than ever. All that is needed:
— Protein Pancakes from Pure Protein
— Milk (40 ml)
The dessert takes just three minutes to prepare - just mix a portion of the product with milk in a shaker, pour it into a hot frying pan and fry over low heat for 40-60 seconds on each side. Special calorie-free jam will help make pancakes even sweeter and tastier.
#casein #nutrition #protein #recipes #sports nutrition
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Protein smoothie
A simple protein smoothie recipe is also very popular among athletes and those who want to fill the lack of protein without harming their figure. A light cocktail prepared by yourself will give a powerful boost of energy and strength.
Ingredients:
- 60 g whey protein WHEY or MULTI PROTEIN;
- 1 tbsp. l ground walnuts and flaxseed;
- 0.5 tbsp. low-fat yogurt;
- 2 bunches of spinach;
- 180 g of fresh or 300 g of frozen berries (any to your taste);
- 350 g of water.
Cooking method:
Combine all the listed components together and mix using a blender. A tasty and healthy cocktail is ready.
