Protein diet – a diet for a week: recipes for weight loss

Today there are many different diets that differ on the principle of power, validity and effectiveness. The Protein system of weight loss is based on reducing the consumption of foods that contain large amounts of carbohydrates in favor of protein foods. This weight loss method is very popular with athletes, but can also be respected by the people distant from the sport and in rare cases even pregnant women. Call system quite useful not, it has a number of contraindications. Read the rules, the menu for the whole week.

Strawberry diet

What is a protein diet for weight loss

It's a system of weight loss, which is the amount of carbohydrate is reduced to 30-40 g, and in some cases – up to 20 g (low-carbohydrate food) a day. The bulk of the diet consists of meat (turkey, chicken, veal, rabbit, duck, beef, lamb), eggs and milk, rarely – cereals, vegetables. These foods you can eat in unlimited quantity and any amount. The lack of carbohydrates in the body triggers start the process, which is called ketosis. It consists in the formation of ketone bodies in breaking down fats for acquiring energy.

At least on such a diet you can sit for a week, during which you really lose weight by 3-4 kg and more (depending on starting weight). For long-term compliance with such a system the reduction of body weight can lead to a deterioration of well-being, memory, reduced concentration of attention, the working capacity of the brain, so nutritionists do not recommend to lose weight on a protein diet more than 2 weeks. Professional athletes before the responsible exercise of sitting on it for a few months. For beginners it is better to stick to the menu, high-carbohydrate foods (from 40 to 125 grams of carbohydrates per day).

The rules and principles of nutrition

Protein diet is very effective, but to for weight loss, week after week went without consequences on health and the deterioration of well-being, it is necessary to correctly distribute the menu and stick to some rules:

  1. You need to eat at least 5 times a day, not allowing the emergence of feeling of hunger.
  2. Enjoy excellent cuisine for 3 hours before bedtime, but no later than within 8 hours.
  3. Create a menu for the week alone, the addition of the authorisation and with the exception of banned products.
  4. Not take food, drink at least half an hour after a meal.
  5. Choose such ways of thermal processing: cooking, baking in the oven, grilling, stewing, cooking in the steam. If it is the same without frying can, use to process flaxseed or olive oil.
  6. Not exclude from the diet of carbohydrates altogether – this can lead to disruption in the functioning of all organs.
  7. Drink 1.5-2 liters of water a day.
  8. Increase the physical load or start practicing – to strengthened the muscles.

Stage of the diet

Thanks to a leak in the body ketosis protein weight loss method the so-called keto diet. To the process runs completely, and began to actively burn fat, it must go through 4 steps:



Carbohydrates come from the body only in the morning in an amount of 20 g, and the remaining time to ensure the energy it will absorb glucose from its own reserves.


In the body is not replenished with glucose and will begin to consume glycogen, which is contained in the muscles, liver. After 2-3 days after the initiation phase is the process of burning fat will increase, because lack of carbohydrates is more and more apparent, and the body will actively consume alternative energy reserves.


This phase begins 3-4 days, when carbohydrates are nearly at the end. In this period the energy produced by burning first fat and then protein. In connection with the fact that in the first week of the diet, its offer should contain large amount of protein food (up to 3-4 g per 1 kg of weight of a person).


Begins after the expiration of a week after the start of the protein of the regime and its objective is to consolidate the results achieved. The body is already accustomed to the lack of carbohydrates and provides energy at the expense of increased fat burning. The process of ketosis completely run only with the advent of the 4-th degree.

What can you eat on the protein diet

Daily caloric content of the dishes on the protein system of weight loss should be 1200 kcal for women, and no more than 2100 kcal for men. In the diet it is necessary to enter the meat, fish, seafood, milk, dairy products, cheese, nuts, cereals. For the balance of carbohydrates is need to add in a small amount of vegetables, beans, citrus fruits and other fruits, tea without sugar. Menu for the week it is possible to assemble on the basis of such tables of permitted products:

Product name

The amount of carbohydrates in grams






The 4.7







Fresh cucumbers


Pepper, Bulgarian, green








Beans green


Fresh tomato
















Milk (with a low percentage of fat)


Kefir 1%


Sour cream 10%


Yogurt (natural 2%)




Cottage cheese 0%












Scrambled eggs


Chicken eggs












Green tea


Seafood salad
  • The food in the diet - table, and a menu with recipes of dishes
  • Menu low-carb diet for a week with recipes and a table of products
  • Keto diet menu for weight loss for the week

The list of prohibited products

In addition there is a list of permitted and prohibited foods, which deplete the physique and health in general. During the protein diet need to give up buying juice, soda water, alcohol, goods with a designation of "low fat", "diet", the selection of fast meals, canned and frozen products, exclude or reduce the amount of starchy vegetables (corn, potatoes, beets, carrots).

So the menu for the week, giving up high-carbohydrate products:


The amount of carbohydrates in grams

Rice white










Bread wheat






Semolina porridge






The weight of the cheese with raisins


Menu protein diet for a week

Any menu for a week for the protein diet is built on the limitation of the number of high-carb food, which is the main source of calories for our body. When the amount of carbohydrates, decreases the metabolism rebuilt, and starts to use the fat reserves to replenish energy. As a result, the initial weight is reduced, and the figure becomes slimmer.

Thanks to the tables of prohibited and permitted products, each weight loss can diets, based on their taste preferences. If you eat according to the rules of the system, the body gets the right amount of vitamins, trace elements, experience a feeling of satiety, and begins to demand something delicious. Menu for diet for a week can be as:

Days ago







  • kefir 1% (1 station);
  • steamed rice (brown, 200 g);
  • coffee or tea (unsweetened)
  • beet salad;
  • nuts, walnuts (2-3 pcs)
  • chicken breast (200 g);
  • 300 g vegetable salad (cabbage + cucumber + tomato + onion + pepper)
  • beef steak;
  • cooked broccoli
  • fish baked (200 g);
  • 100 g of cottage cheese (with a low percentage of fat);
  • sour apple (1 pcs)


  • natural yogurt (1 station);
  • nuts (a handful)
  • apple green (1 pcs)
  • soup from vegetables to chicken broth;
  • beef (cooked, 200 grams)
  • kefir (1 station);
  • a piece of cheese
  • egg white egg (3 pcs);
  • salad from vegetables and seafood (100 g)


  • porridge oatmeal (150 g);
  • green apple (1 pcs);
  • coffee
  • orange or grapefruit (1 pc)
  • soup of vegetables and green beans to the broth from the fillet of a turkey;
  • turkey meat (200 g);
  • yogurt (1 station)
  • salad (cucumber + cabbage + vegetable oil)
  • pork (200 g);
  • cucumber (3 pcs);
  • tomato (1 pcs)


  • casserole (cottage cheese + protein + berries);
  • unsweetened tea
  • yogurt (1 station);
  • apple green (1 pcs)
  • fish (200 g);
  • stewed peppers, tomatoes, beans and zucchini (100 g);
  • freshly squeezed juice of sugar
  • cottage cheese (with a low percentage of fat) – 100 g
  • beef (200 g);
  • vegetable salad (200 g)


  • kefir 1% (1 station);
  • nuts (a handful)
  • peach (2 pcs)
  • the broth from the lamb;
  • meat lamb meat (100 g);
  • dressing (100 g)
  • vegetable salad;
  • egg whites (2 pcs)
  • salad with tuna, green


  • buckwheat (200 g);
  • prunes (2 pcs);
  • unsweetened coffee
  • cottage cheese (100 g)
  • borsch without potatoes;
  • pork meat (100 g)
  • salad (cucumber + cabbage + oil)
  • salad from vegetables and seafood (100 g);
  • a slice of cheese;
  • kefir 1% (1 station)


  • whole grain (rye) bread (slice) with cheese and ham;
  • green tea
  • kefir 1% (1 station)
  • beef (200 g);
  • image brown (100 g)
  • cottage cheese (with a low percentage of fat) – 100 g;
  • vegetable salad
  • chicken meat (200 g)4
  • wheat porridge (100 g)
Chicken soup with meatballs

Kinds of diets and characteristics of the diet

There are several variants of the diet, which is based on protein food: for pregnant women, the drying of the body, circular, turbo, without fats and carbohydrates. They differ in the rules regarding drawing up the menu for the week, the amount of received carbohydrates, have different names, their strengths and weaknesses. Stick to their diet, you can lose weight without harm to health and loss of muscle mass. Sample menu composed for 1 day, but the offered dishes can be varied in accordance with the table of permitted, prohibited products.

For drying the body

This option diet is often used by athletes for active burning fats, shaping the relief of the body, muscle building during exercise. In the first stage it is necessary to consume 2 grams of carbohydrates per 1 kg of weight weight loss, and after 2 weeks the reduction of their quantity in the 2-fold:

The gross one-day menu for the week



  • breakfast: porridge, scrambled egg, made of 2 proteins, tea without sugar;
  • lunch: vegetable soup, chicken breasts;
  • nosh: cottage cheese, honey;
  • dinner: steam fish, vegetables
  • high a result of weight loss – you can lose up to 10 pounds in a week exercise
  • is not balance of nutrients;
  • there are side effects (weakness, dizziness)

Circular protein diet

Cyclic choice of diet is happening in such an arrangement: the protein week, then 1 day with high-carb food for the acceleration of metabolism, and again return to the original plan:

The gross one-day menu for the week



  • breakfast: 2 boiled eggs, a slice of cheese;
  • nosh: cottage cheese, sour cream;
  • lunch: fish soup without potatoes;
  • food: yogurt, piece of cheese, a green apple;
  • dinner: boiled meat
  • quick and long-term outcome;
  • a large supply of energy;
  • constant feeling of satiety
  • imbalance;
  • it is necessary to give up the sweet

During pregnancy

During pregnancy and feeding the baby the breasts the woman can't stick to protein foods, if it is not ordered by a doctor. Otherwise it can be dangerous to the health of the mother and the child. In this case, it may be used less hard variant of the diet when in the day allowed to eat 60-80 grams of carbohydrates. The diet should be balanced, varied, it is necessary often, but in small portions.

Turbo diet without carbohydrates

This option diet is very hard, not everyone can withstand even a week on such a rare menu, in which is 5 days carbohydrates are present in minimal amounts, and 6 are not used at all:

The gross one-day menu for the week



  • breakfast: oatmeal, yogurt, orange;
  • lunch: chicken stew, nuts (a handful);
  • dinner: steak of beef, salad (celery, carrots, turnips, rutabaga)
  • quick and long-term outcome;
  • a large supply of energy;
  • constant feeling of satiety
  • it is hard to endure;
  • can be a burden on the liver, kidneys, cardiovascular system

A diet without fats and carbohydrates

This is the hardest variant of the protein food, it can be used only completely healthy people. Menu for 1 night, is repeated every day, every week, to replace some dishes with other not:

The gross one-day menu for the week



  • breakfast: scrambled eggs on a couple of (protein + water);
  • lunch: soup with a slice of chicken breast, onions;
  • dinner: cottage cheese 0% with herbs
  • a quick result
  • it is hard to endure;
  • can harm the health of
Baked mackerel

Recipes protein diet

Focusing on the table with the allowed, prohibited products, you can create dishes for the diet and not stick to the menu for the week, designed by a nutritionist. If for you it's complicated, use ready-made recipes without the carbs (first, second courses, appetizers, desserts, and so on) cook which is not difficult. The main thing – to observe the proportions of the products and the action sequences.

Chicken soup with meatballs

  • Time: 1 hour 10 minutes.
  • Number of servings: 16-18 persons.
  • The caloric content of food: 36 kcal/100 gg

Prepare a chicken soup for the diet, you will need chicken broth, which is cooked from fresh chicken breast. The meat should be rinsed, put in a pot, pour water and cook after boiling for about half an hour. For flavor you can add a bay leaf and black pepper and green peas. The potatoes and carrots in the soup cannot be added, because it is among these forbidden products.


  • chicken breast – 500 g;
  • broth – 4 l;
  • egg – 2 pcs;
  • rice-brown – 100 gg

Way of cooking:

  1. Rice wash, put them into the boiling broth. Simmer a quarter of an hour.
  2. Breasts cut into the mixer (a meat grinder), mix with egg, salt, mix it.
  3. Roll it up from minced meat patties, add to the soup, simmer for about 7 minutes.

Baked mackerel

  • Time: 2 hours.
  • Number of servings: 3-4 persons.
  • The caloric content of foods: 146 kcal/100 gg

Fish, cooked in this recipe, it turns out very hearty and nutritious. Sour cream is the meat more tender, soft and the lemon adds a unique flavor. On the wishes in the marinade you can add the crushed fennel. Baked mackerel to cook without adding fat, but if you fear that skeleton bugging you to pan, its surface is greased with olive oil.


  • mackerel – 500 g;
  • sour cream 10% – 200 g;
  • lemon – ½ pc;
  • onion – 1 piece;
  • salt.

Way of cooking:

  1. The skeleton of the fish clean, remove the bones, cut into pieces.
  2. Onions cut into rings, combine with salt, lemon juice and sour cream.
  3. Mix the mackerel with marinade, put in fridge for an hour.
  4. Bake half an hour in the oven, preheated to 180°C.