The main builder of muscle tissue, as you know, is protein. If you follow a diet or switch to proper nutrition, the amount of protein entering the body with food should be strictly controlled. Its lack can lead not only to a decrease in working capacity or immunity, but also to deeper problems with the body (memory impairment, dysfunction, etc.).
Importance of protein
If you want to lose weight, then eating protein in sufficient quantities is the first task. In order not to lose muscle elasticity, skin elasticity, not to earn new wrinkles on the face and neck, protein should be used during the diet. For those involved in gyms, along with proper nutrition, it is even more important.
Protein dinner helps those who can not do without a lot of food in the evening. Night "zazhra" happen in every second losing weight. In order to avoid them, nutritionists recommend practicing these types of dinners, where foods with a high protein content predominate . After eating a good piece of boiled chicken or steamed fish in the evening, you simply do not want to eat too much at night. Protein gives the necessary saturation, and you will calmly wait for the morning.
Protein dinners
Realizing the usefulness of such food, some losing weight, accustomed to shopping in store, just do not know what protein dishes for dinner can be prepared. Today we will share some simple, but very good and, importantly, useful recipes for the figure.
Cutlets of fish and crab sticks
Very often, losing weight simply can not refuse a fatty fried cutlet. Refusing meat is very difficult for many. We offer you an option - a protein dinner for weight loss, consisting of your favorite cutlets. But the cutlets will be made of healthy white fish and crab sticks, which will add unusual taste.
- 500 grams of any white fish.
- One egg.
- One large onion.
- 8-10 crab sticks.
- A little chopped greens.
- Salt and pepper to taste and desire.
Such a protein dinner will be convenient for those who do not have time to cook breakfasts. Such cutlets can be called universal. From the proposed amount of ingredients, you will get a lot of them, so you can leave a few pieces for breakfast. And save time, and it’s useful and, most importantly, eat right.
Stuffing is done, like regular meat. Grind crab sticks and fish, add onions and herbs. Then break one egg and mix everything well. Since it is undesirable to eat vegetable oil on a diet in the afternoon, we recommend baking cutlets in the oven. Parchment is spread on a baking sheet, cutlets are laid out and sent to the oven (200 degrees) for 25 minutes.
Chicken skewers at home
What to do if the love of kebabs exceeds the desire to lose weight? And again a protein dinner will save you. Let's cook a hearty and delicious chicken kebabs.
- Chicken breast (one or two pieces).
- Soy sauce (3-4 tablespoons)
- Spices, salt and pepper (optional, to taste).
The cooking process is very quick and easy. Dice the meat and pickle it in spices and soy sauce. Half an hour is enough for chicken to saturate well. We chop the pieces of meat on the skewers and send them to bake in the oven for twenty-five minutes. A healthy protein dinner is ready. Barbecue options can be different. Chicken fillet easily changes to beef or turkey. But remember that marinating such meat will already be a little longer than chicken.
Meatball Soup
For some people, for some reason, it seems to them that soup or too fat a dish for them, or “empty”, devoid of not only calories, but also good. This is actually a great protein dinner. The recipes for healthy and “right” dishes are very diverse. For example, we recommend making soup with meatballs and beans.
Cooking the chicken bone broth. Can be replaced with any vegetable stock. From the chicken fillet we make minced meat, add a little greens, pepper and salt to it, drive one egg in. We form small balls - meatballs. Throw them into boiling broth.
Now all that remains is to put the string beans in the soup, a little Bulgarian sweet pepper, cut into cubes. Tasty and hearty protein soup is ready.
Cheese casserole
Cottage cheese is the second most popular protein dinner after chicken. But eating just “empty” cottage cheese (even with fruit or honey) is not so tasty, and it quickly bothers. So that the cottage cheese is not tired, and you do not break into something harmful and forbidden, we suggest you cook a delicious casserole.
It is necessary to break five chicken eggs into the container, add a pound of low-fat cottage cheese. To stir thoroughly. In order for the casserole to be sweet, not fresh, you can add a little fructose or sweetener. It is also recommended for flavor to add any confectionery spices: vanillin, nutmeg, cinnamon.
We set the oven temperature to 160 degrees. We put in a casserole form and wait a quarter of an hour. The dish is ready.
Stuffed squid
As you know, any seafood can significantly diversify the menu of protein dinner. They contain a lot of protein, but few calories. And what else could be better for an organism tuned for proper and safe weight loss?
For cooking you will need: two carcasses of squid, a few fresh champignons, chicken eggs, a little low-fat cheese and fresh herbs. Squid we lower for a couple of minutes in boiling water. Then clean and stuff.
For the filling we use champignons, cheese and herbs. It is also recommended to add a pair of boiled eggs to the filling. Grind the ingredients of the filling, stuff the squid carcass and fry for several minutes in a pan without oil.
Chicken cutlets with cheese
Chicken fillet, egg and cheese are some of the most popular foods that are high in protein. You can combine all these products in one dish and get an excellent protein dinner.
To prepare the cutlets you will need to take one chicken, one hundred grams of cheese, two chicken eggs, salt, spices and seasonings. Grind the meat, add the egg and spices to it. Stir the minced meat thoroughly. Now we make a small cake, in the center of which we put a piece of cheese. Close the patty and place on a baking sheet.
Such protein cutlets will be baked in the oven for only ten minutes. During this time, you can easily make yourself a light green salad.
Curd dessert
Very often, losing weight people suffer from a lack of sweets, in which they mercilessly limit themselves. Do not do this. Just replace the sweet buns and pies with healthy desserts. They will be no less tasty, but much more useful.
For example, a great addition to a protein dinner is a curd dessert with fruits. For cooking, take fat-free cottage cheese, mix it with diced apples (pears, pineapple, orange, etc.). You can add a little vanilla or cinnamon. Then beat the mass with a blender and put in the refrigerator for half an hour.
If you put the mass in beautiful molds, then in half an hour you will get beautiful, sweet, tasty and very healthy ice cream.
Losing weight is delicious - it's not as hard as you thought. The main thing is to use recipes, often cook at home yourself, carefully observing calorie content and weight. And after a month of proper, but tasty nutrition, you will notice the results, both on the scales and on centimeters at the waist.