Simple protein snacks


30 High Protein Snacks That Are Healthy and Portable

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When you live a busy lifestyle, snacks can be useful when hunger hits and you don’t have time to prepare a meal.

However, many snack foods available today are high in refined carbs and sugar, which can leave you feeling unsatisfied and craving more food.

The key is to make sure your snacks are nutritious and contain protein.

Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion, and stabilizes your blood sugar levels (1, 2, 3, 4).

Here are 30 high protein snacks that are healthy and portable, so you can enjoy them even when you’re on the go.

Jerky is meat that has been trimmed of fat, cut into strips, and dried. It makes an excellent and convenient snack.

It’s very high in protein, containing an impressive 9 grams per ounce (28 grams) (5).

Beef, chicken, turkey, and salmon are often made into jerky. It can be found at most grocery stores, but keep in mind that store-bought versions are typically high in added sugar and artificial ingredients.

Your best bet is to make your own jerky, using only meat and some seasonings.

Trail mix is a combination of dried fruit and nuts that’s sometimes combined with chocolate and grains. It’s a good source of protein, providing 8 grams in a 2-ounce serving (6).

You can increase the amount of protein in trail mix by using almonds or pistachios, which are slightly higher in protein than other types of nuts, such as walnuts or cashews (7, 8, 9, 10).

The dried fruit and nuts in trail mix make it very high in calories, so it’s important to not eat too much at a time. A handful is a reasonable serving.

Turkey roll-ups are a delicious and nutritious high protein snack consisting of cheese and veggies wrapped inside slices of turkey breast.

They’re essentially a sandwich without the bread.

Snacks that are high in protein and low in carbs, such as turkey roll-ups, have been shown to improve blood sugar levels, which is an important factor in appetite regulation (11, 12, 13).

You can make roll-ups by placing four turkey breast slices on a plate and then spreading each with a teaspoon of cream cheese. Place a pickle or strip of cucumber and a tomato slice on the turkey and roll them into wraps.

Each wrap provides about 5 grams of protein from the turkey and cheese, as well as some extra nutrients and fiber from the tomato and cucumber.

Greek yogurt is an ideal healthy and high protein snack, with 20 grams of protein per 1-cup (224-gram) serving. It has been shown to be more filling than yogurts with lower protein contents (14, 15).

In addition to being a great source of protein, Greek yogurt is high in calcium, which is important for bone health (16).

To make yogurt even more delicious and filling, you can make a parfait by combining one cup of yogurt with granola and mixed berries in layers.

The addition of granola to yogurt provides 4 more grams of protein per ounce. However, be mindful of how much you use, as granola is high in calories and easy to overeat. One tablespoon or two is a reasonable serving size (17).

Veggies are great for snacking, but they’re not very high in protein on their own. You can increase your protein intake by pairing them with yogurt dip.

Yogurt dip is typically made by combining yogurt with herbs and flavorings, such as dill and lemon juice, as in this recipe. For more protein, it’s best to use Greek yogurt, which contains almost twice the amount of protein as regular yogurt (18, 14).

For convenience, make a batch of yogurt dip ahead of time and portion it out into snack-size containers so you can grab it when you need it.

Tuna is loaded with protein and makes a very healthy and convenient snack. One cup contains an impressive 39 grams of protein, making it extra filling (19).

Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids (19).

Eggs are undeniably healthy, consisting of almost every nutrient that your body needs. They’re particularly high in B vitamins and trace minerals (20).

In addition to being nutritious, they’re versatile. Hard-boiled eggs make a great portable snack.

One hard-boiled egg consists of 6 grams of protein, which will keep you full and satisfied until your next meal. Their fullness-promoting properties may also reduce the number of calories you consume later in the day (20, 21).

Celery sticks spread with 1–2 tablespoons of peanut butter make for a delicious and easy snack. They contain a decent amount of protein from the peanut butter, which provides 4 grams of protein per tablespoon (32 grams) (22).

Peanut butter and peanuts are known for helping you feel full and have been shown to promote feelings of fullness when consumed between meals (23, 24).

One study found peanut butter to be more filling than whole nuts, such as almonds or chestnuts (23).

Energy bites are a delicious, high protein snack made by combining a variety of ingredients, such as nut butter, oats, and seeds, and then rolling them into balls.

The best part about energy bites is that they don’t require baking. You can prepare a batch ahead so that you have a snack available when you need to grab one and go.

Here is a recipe for peanut butter energy bites, which provide 5 grams of protein per serving.

In addition to being a quick and easy snack, cheese is incredibly healthy and filling. It’s an excellent source of calcium, phosphorus, and selenium, and it contains small amounts of many other nutrients (25).

Furthermore, cheese is rich in protein. Just one slice of cheddar cheese provides 7 grams of this nutrient, which may help suppress your appetite (25, 26).

In one study in overweight men, calorie intake decreased by 9% after they consumed cheese for a snack (26).

Another study found that children who ate a combination of cheese and vegetables for a snack needed significantly fewer calories to make them full, compared with those who ate potato chips (27).

A reasonable portion size for cheese is around 1–2 ounces (28–57 grams). Since it contains a significant amount of calories, it’s best to consume it in moderation.

Eating a handful of almonds or another type of nut for a snack is a simple way to fill up on protein.

One ounce of almonds provides 6 grams of protein, in addition to high amounts of vitamin E, riboflavin, trace minerals, and healthy fats (28).

Snacking on almonds regularly is associated with many other health benefits and may even help you control your weight (29, 30).

Almonds are also high in calories, so it’s important to stick with the recommended serving size. A handful is equivalent to around 22 almonds.

Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile. They’re also an excellent source of protein and fiber.

A half-cup serving (82 grams) contains 7.5 grams of protein and 6 grams of fiber, in addition to providing some of almost every vitamin and mineral. They’re particularly high in folate, iron, magnesium, phosphorus, copper, and manganese (31).

The combination of fiber and nutrients in chickpeas may help reduce the risk of several conditions, such as heart disease, type 2 diabetes, and some cancers (32).

One tasty way to prepare chickpeas for a snack is by roasting them with some basic seasonings and olive oil. Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when hunger hits.

Hummus is made from cooked and mashed chickpeas that are blended with tahini or olive oil, then used as a dip or spread.

A 1/3-cup serving (82 grams) contains 4 grams of protein, making it a filling snack that’s also high in many other nutrients (33).

Veggies are fantastic, nutrient-dense foods to pair with hummus. To enjoy this snack on the go, simply place some carrot or celery sticks vertically in a portable container with hummus in the bottom.

Cottage cheese is known for being high in protein. It’s a filling snack that can be eaten on the go.

There are 14 grams of protein in a half-cup (113 grams) of cottage cheese, which ends up being 69% of its total calorie content (34).

Cottage cheese is also a good source of some other important nutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin (34).

You can enjoy cottage cheese on its own or combine it with fruits and nuts for a delicious snack.

Apples and peanut butter taste great together and make for a nutrient-dense, high protein snack that provides many health benefits.

The fiber and antioxidants in apples may improve gut health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides (35, 36, 37, 29).

Despite the positive effects that peanut butter may have on your health, it’s fairly high in calories, so it’s best consumed in moderation.

A snack of a medium apple with 1 tablespoon of peanut butter provides 4 grams of protein, as well as some nutrients like vitamin C and potassium (22, 38).

Beef sticks are a great high protein and portable snack, but it’s important to choose the right type.

The beef sticks you consume should consist of beef and salt only, and maybe some seasonings. Ideally, they should be made from grass-fed beef, as it contains more healthy omega-3 fatty acids than grain-fed beef (39).

Most beef sticks contain about 6 grams of protein per ounce (28 grams) (40).

Protein bars are an easy way to consume a significant amount of protein.

They’re much healthier if you make them on your own, as store-bought versions are often high in added sugar and other unnecessary ingredients.

Primal Kitchen makes a popular protein bar made with minimal ingredients.

Shop for primal kitchen bars online.

Alternatively, you can easily make a batch on your own by following this recipe, which uses nuts, dates, and dried fruit.

Canned salmon is an excellent high protein snack that you can take with you wherever you go. Just 1 ounce provides 8 grams of protein and high amounts of a few other nutrients, including niacin, vitamin B12, and selenium (41).

Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower your risk of heart disease, depression, and dementia (42, 43, 44).

You can eat canned salmon on its own or add some extra flavor with a little bit of salt and pepper. It tastes great when paired with crackers or chopped veggies.

Chia pudding has become a popular snack in recent years — and for good reason. In addition to being high in protein, it’s delicious and healthy.

There are 4 grams of protein in 1 ounce of chia seeds, and they provide some other nutrients, such as calcium, phosphorus, and manganese (45).

Moreover, they’re notable for their high omega-3 fatty acid content, which provides several health benefits (46).

For example, snacking on chia seeds may help lower your triglyceride levels, which can help reduce your risk of heart disease (47).

To make chia pudding, soak chia seeds in milk for a few hours until it achieves a pudding-like consistency. Then add flavorings like vanilla and cocoa, as in this recipe.

Granola is a baked snack that consists of rolled oats, nuts, and a sweetener like honey. It makes a filling snack due to its protein content. Most types of granola provide at least 4 grams of protein per ounce (17).

Store-bought granola tends to be high in added sugar, which can be avoided by making your own granola at home. All you have to do is bake oats, dried fruit, and seeds together, such as in this recipe.

Although it’s healthy in moderation, granola is quite high in calories. One cup provides almost 600 calories, so it’s easy to overdo it. To keep your intake in check, stick with a serving size of about 1/4 cup.

Pumpkin seeds are perfect for a quick snack, and they’re high in protein and some other valuable nutrients.

One ounce of pumpkin seeds contains 5 grams of protein, as well as a significant amount of fiber, magnesium, zinc, and polyunsaturated fatty acids. They also provide disease-fighting antioxidants, including vitamin E and carotenoids (48).

Some evidence suggests that eating pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health (49, 50).

Furthermore, their protein and fiber contents make them a great snack to curb hunger until you’re able to eat a full meal. They can be eaten raw, or you can try roasting them with some spices. An appropriate serving size is about 1/4 cup (16 grams).

Nut butter is perfect for when you need a quick and portable high protein snack.

In the United States, you can find single-serving nut butter packs. They’re often found in the nut butter section or checkout lanes of many grocery stores.

One common brand is Wild Friends. Their single-serving almond butter packs contain 7 grams of protein and are made with only two ingredients — roasted almonds and sea salt.

Shop for Wild Friends peanut butter packs online.

Nut butters are quite nutrient dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals (22, 51).

While getting your protein from whole food sources is ideal, protein shakes make for an easy snack that will sneak some protein and other nutrients into your diet.

They can be made with several types of protein powder, including whey, egg white, soy, and pea protein.

Whey protein, in particular, may be beneficial for fullness. In one study, men who consumed a snack bar that contained whey protein consumed significantly fewer calories than those who ate a lower protein snack (12, 52).

In another study, a snack of yogurt with added whey protein reduced appetite more than a carb-rich snack with the same amount of calories (53).

Generally, a scoop of protein powder provides about 20 grams of protein, which is sure to keep you full until your next meal (54).

To make a protein shake, simply combine 1 scoop of protein powder, 1 cup of milk or juice, 1 cup of ice and fruit, if desired. Then pour it into a portable container so you can take it with you wherever you go.

Edamame beans are immature soybeans that are still in the pod. They’re high in protein, vitamins, and minerals, and make for a quick and easy snack.

One cup of edamame provides some of just about every nutrient that you need, including 17 grams of protein, 52% of your daily need for vitamin K, and over 100% of your daily need for folate (55).

Typically, edamame is served as a steamed dish. Many stores offer precooked and frozen varieties that need to be heated in a microwave. All you have to do is place the heated edamame in a portable container so you can enjoy it on the go.

To enhance the flavor of edamame, add spices and seasonings of your choice.

Avocado and chicken salad is a tasty, filling, and portable snack. The combination of protein from the chicken and healthy fats from the avocado is sure to keep you full and satisfied.

Additionally, avocados are high in some important nutrients, including vitamin K, vitamin E, potassium, and folate (56).

To make this easy salad, simply combine cooked chicken breast and avocado with some seasonings and chopped veggies, such as in this recipe, which contains 22.5 grams of protein.

Fruit and nut bars are a crunchy and high protein snack that can be eaten on the go.

They’re typically prepackaged, which isn’t always the healthiest option. However, some brands use natural ingredients without added sugar.

Many fruit and nut bars contain added sugars, which should be limited in any healthy diet. GoRaw sprouted bars, Larabars, and RX bars are only sweetened with dates and pack 5–12 grams of protein per serving.

A lentil salad is a great snack. It’s highly nutritious and a great plant-based source of protein. In fact, 1 cup provides 18 grams of protein, along with high amounts of iron, folate, and manganese (57).

In addition, lentils provide over 50% of your recommended daily fiber intake. The specific type of fiber found in lentils may promote a healthy gut, as it helps feed the good bacteria in your colon (58).

The combination of protein, fiber, and carbs in lentils is especially helpful for promoting fullness, and consuming them regularly may help control diabetes and reducing the risk of heart disease and some types of cancer (59, 60, 61).

To make lentil salad, combine cooked lentils with chopped veggies, spices, and a dressing of your choice. It tastes great when topped with balsamic vinegar and olive oil, such as in this recipe.

Overnight oatmeal is easy to make, portable, and very nutritious.

Oats are high in protein and loaded with many vitamins and minerals. In addition, a 1-cup (234-gram) serving provides 16% of your recommended daily fiber intake (62).

Oats have been shown to promote fullness in several studies. This is likely due to their combination of healthy fiber and protein (63, 64, 65).

In one study, oats resulted in greater feelings of fullness and a reduced desire to eat, compared with ready-to-eat cereal with the same amount of calories (63).

Another study compared perceived hunger and food intake after consuming either oatmeal or oranges. Those who ate oatmeal experienced less hunger immediately after eating and consumed less food later on in the day (65).

To make overnight oatmeal, mix a 1/2 cup of milk with 1/2 cup of oats. For extra flavor, add some peanut butter, chia seeds, or fruit, as in this recipe. Place in a covered jar, refrigerate overnight, and it’ll be ready to enjoy as a healthy snack the next day.

Egg muffins are a super healthy snack with lots of protein.

They’re made by mixing eggs with veggies and seasonings, pouring the mixture into a muffin tin, and then baking the muffins.

They’re also very convenient, as they can be eaten hot or cold. You can increase their nutrient content by making them with veggies and add more protein by topping them with 1–2 tablespoons of cheese.

This egg muffin recipe combines eggs with broccoli, onions, and bell peppers.

Popcorn is a popular and healthy snack food that provides some B vitamins, magnesium, phosphorus, zinc, and manganese. It also contains a significant amount of fiber, with 4 grams per ounce (66).

In addition, some research has shown that popcorn is a particularly filling snack. In one study, those who ate popcorn were less hungry and ate less than those who ate potato chips (67).

Despite popcorn’s filling effects, it’s not incredibly high in protein on its own. You can significantly increase its protein content by adding Parmesan cheese, which provides 10 grams of protein per ounce (68).

To enjoy cheesy popcorn as a snack, simply combine 3 cups of popcorn with 2 tablespoons of Parmesan cheese.

High protein snacks are important to have around when hunger hits between meals, as they keep you full and satisfied.

While many snacks can be unhealthy, there are plenty of healthy and portable options that you can enjoy even when you’re crunched for time.

15 Quick and Easy High-Protein Snacks

Whether it’s pre-workout, post-workout or just a small bite in the middle of the afternoon, one of the best ways to guarantee that a snack will keep you satisfied is to make sure it’s filled with a healthy boost of protein. Studies suggest that eating protein increases the body’s production of hunger-fighting hormones, which explains why high-protein snacks are so great at staving off hunger. But don’t worry — that doesn’t mean you have to rely on store-bought protein bars, boring hard-boiled eggs, and dry-roasted nuts. We’ve rounded up 15 healthy, filling and delicious snacks with at least five grams of protein per serving.

15 Quick and Healthy High-Protein Snacks

1. Crispy Lentil Energy Bites (8.6 g protein per two bites)

Lentils might not be the first thing that comes to mind when you think of sweet energy bites, but in this recipe they offer a healthy dose of natural protein. Coating the lentils with coconut oil, coconut sugar and coconut flour and letting them crisp up in the oven gives them a whole new dimension. The crunchy bits add the perfect amount of texture to these bites.

Recipe: Sharon / The Honour System

2. The Best Homemade Granola (8 g protein per half-cup)

Granola is the perfect customizable and versatile on-the-go snack. Use whatever nuts, seeds and dried fruit you prefer to create your perfect mix. Pair it with yogurt, milk, or eat it au naturel by the handful.

Recipe: Renee Blair / Life by DailyBurn

3. No-Bake Quinoa Peanut Butter Crunch Cups (8 g protein per two cups)

Forget Nestle Crunch bars — here is a delicious and nutritious substitute. Puffed quinoa is super simple to make, and it provides a protein-rich base for these sweet treats.

Photo and recipe: Ashley Melillo / Blissful Basil

4. Chocolate Peanut Butter Protein Bars (5.8 g protein per bar)

This simple protein bar recipe is about to become a staple in your snack recipe bank. Oats and protein powder make up the bulk of the bars, while peanut butter adds a bit more protein (and a ton of flavor). Don’t forget the chocolate drizzle!

Photo and recipe: Emily Miller / Life by DailyBurn

RELATED: 9 Healthy Homemade Protein Bar Recipes

5.  Dark Chocolate Crunchy Coconut Cashew Sesame Bars (9.5 g protein per bar)

The combination of sesame, flax and hemp seeds make these bars extremely unique — and equally as delicious. Raw cashews and coconut flakes help round out the flavor profile while keeping the bars naturally gluten-free and vegan.

Photo and recipe: Tieghan / Half-Baked Harvest

6. Chocolate Chip Cookie Dough Protein Balls (5 g protein per ball)

Put down the tube of store-bought cookie dough and whip up a batch of these healthy cookie dough protein bites. You’ll get all the flavor without any of the guilt. Each bite has just 120 calories and five grams of protein. Plus, they’re perfectly portable. Pro tip: For a sweeter treat, dip the bites in melted dark chocolate and let cool before storing.

Recipe: Lee Hersh / Life by DailyBurn

RELATED: 11 No-Bake Energy Bites Recipes 

7.  Protein Muffins with Quinoa, Prunes, Dates and Coconut (18.2 g protein per muffin)

These muffins make a great mid-day snack, breakfast or even dessert. Quinoa and protein powder make a healthy protein-rich base that will help keep you full until that next meal. The recipe calls to mix in dates and dried plums, but feel free to customize — add in some nuts, swap in a different type of dried fruit, or indulge with a sprinkling of dark chocolate chips.

Recipe: Taylor / Food Faith Fitness 

8. Zesty Black Bean Hummus (16 g protein per ½-cup serving)

The key ingredients in this healthy dip are black beans, cottage cheese, and almond butter. Wait, don’t run away yet! We know that sounds like a strange combination, but it works — we promise. The end result is creamy and satisfying, while the addition or cumin, coriander, parsley and orange zest create an interesting flavor profile that will keep you coming back for more.

Recipe: Perry Santanachote / Life by DailyBurn

9. Roasted Chickpeas (21 g protein per ¼-cup serving)

Crunchy roasted chickpeas are a nutrient-packed alternative to greasy potato chips or carb-heavy pretzels. Don’t be afraid to mix up the seasoning — the recipe calls for garlic powder, basil, nutritional yeast, and red pepper flakes, but roasted chickpeas work just as well with sweet flavoring (such as a drizzle of agave and a sprinkle of cinnamon).

Recipe: Elana / The Inventive Vegetarian

10. Portobello Eggs with Sun-Dried Tomatoes and Goat Cheese (16.8 g protein per cap)

Here a simple and filling savory snack that will satisfy nagging mid-day hunger. If you’re not a fan of sun-dried tomatoes, try substituting roasted red peppers or sautéed spinach. This recipe would make a fantastic breakfast, too!

Photo and recipe: Marisa Westbrook / Uproot Kitchen

11.  PBJ Yogurt Bowl (22 g protein per serving)

With 17 grams of protein per cup, Greek yogurt is the ideal base for a healthy high-protein snack. Top it with peanut butter, grape jelly, peanuts, and fresh grapes, and you have a sweet combination that will stop afternoon hunger in its tracks. (And you won’t miss the bread!)

Recipe: Gina Homolka / SkinnyTaste

RELATED: 8 Lower-Calorie Nut Butter Recipes

12. Paleo Cinnamon Raisin Flatbread (12.2 g protein per flatbread)

It takes just a handful of ingredients to whip up this gluten-free, paleo-friendly and low-carb flatbread — and you probably have them all in the kitchen already. Spread it with a bit of nut butter and sprinkle with extra cinnamon for a healthy snack with the perfect amount of sweetness and enough protein to satisfy hunger pangs.

Recipe: Arman / The Big Man’s World

13. Roasted Edamame, Three Ways (15 g protein per cup)

In addition to being packed with protein, edamame is high in fiber and relatively low in calories. The best part about roasting them at home? You can customize the flavorings! This recipe includes instructions for three different flavors — Parmesan and garlic, pepper and sea salt and a “smoky and spicy” mix of cayenne pepper and paprika — but don’t be afraid to get creative.

Photo and recipe: Laura / Beauty & the Beard

14. Savory Greek Yogurt Three Ways (17 g protein per cup)

While most people lean towards topping Greek yogurt with sweet toppings, savory options work just as well. Here are three flavor-packed ideas — everything bagel seasoning mix; cucumber, olives and oregano; or tomato, basil and pine nuts. Pair with a piece of whole-wheat pita for an even more satisfying snack.

Photo and recipe: Lori / Foxes Love Lemons

RELATED: 10 Delicious Chia Seed Pudding Recipes

15. Protein “Brookies” (7 g protein per cookie)

There’s no need to choose between indulging in a cookie or a brownie with this hybrid treat, which combines the two treats in one. Almond butter and protein powder are the keys to this recipe, making for a protein-rich bite. Plus, at just 184 calories per cookie, they can easily find a place in any healthy diet.

Photo and recipe: Lee Hersh / Life by DailyBurn

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Originally posted on March 2015. Updated on May 2022

All images except (for recipes 3-5, 10, 13-14) via Shutterstock

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A protein diet involves weight loss by increasing protein intake, reducing total calories and reducing portions of carbohydrates. It is believed that the complete rejection of carbohydrates allows you to lose weight more effectively, but this method is not very safe for health.

Protein recipes, including soup recipes, are especially popular these days. Inspired by the example of many stars of show business, cinema and politics, who quickly and effectively lose weight on protein diets, people around the world are interested in what dishes can make up a daily diet with a protein diet.

At the time of the diet it is necessary to reduce the consumption of carbohydrates and fats, so that your menu is not boring, we offer several recipes for protein dishes.

Second courses

Chicken fillet in kefir

Cut 100 gr. chicken fillet and mix with salt, pepper, herbs. Mix 50 ml. kefir, 50 ml. water and fill the fillet. Place in the refrigerator for at least 3 hours. Then put in a hot pan and simmer for 5 minutes on each side.

Dried scrambled eggs

We take a box for heating food in the microwave, break a dozen or two eggs into it (as many as you need XD), stir and for a couple of minutes (depends on the number of eggs. The more - the longer) in the microwave)

It's cool that it's smaller than 10 eggs. It is more convenient to eat - do not choke). And delicious) Yes, you can add anything. Greens, meat, whatever you want...

Fish baked in the oven

Any fish to your taste (I take hake, pollock, cod, tilapia, pangasius, trout) pour lemon juice, sprinkle with dried herbs, bake in the oven until tender .

I put foil on a baking sheet (or in a baking dish) and add a little water - and then the baking sheet does not need to be washed, and the fish does not stick and does not burn. Can be done in a baking sleeve.

Chicken fillet in lemon juice

Chicken fillet beat off, sprinkle with lemon juice, sprinkle with natural spices (I take dried herbs), salt (I don't eat salt, so I don't salt). Leave to marinate for a couple of hours. Deep fry without oil.

Polish fish

Boil fish (I use pollack/hake/cod for this dish). Disassemble from the bones into pieces of about 2-3 cm. Put in a saucepan, pour the broth from the fish (so that it covers the fish), salt (I do not salt) / pepper, rub 1 whole boiled egg + 2 proteins on top. Simmer over low heat covered for 5-7 minutes.

Fish cakes with basil sauce

  • Fish fillet (I had pangasius and haddock)
  • 1 egg
  • quarter onion
  • a little salt
  • for egrut sauce low fat
  • a little mustard
  • dry basil

For the sauce, mix all the ingredients and set the sauce aside. We grind the fish fillet with onions in a blender or meat grinder, slightly salt and form small cutlets. Because we fry in a dry frying pan over low heat under the lid. Everything is simple.

Roast pork in soy sauce

Ingredients:

  • 1 kg pork
  • 1 cup soy sauce
  • salt
  • pepper
  • bay leaf to taste
  • juice of 1/2 lemon

Cooking steps:

Rub a piece of pork with lemon juice, pepper, chopped bay leaves and salt. Put in the oven. Periodically, the meat should be watered with the juice that stands out.

Cut the finished roast into pieces, arrange on a dish and pour over the soy sauce. Separately serve greens, pickles, pickled squash, zucchini, tomatoes, sauerkraut.

Beef with brown rice

250 grams of meat cut into identical cubes should be fried in olive oil, then pour them with two glasses of water, salt, add spices to taste, and leave to stew for half an hour. You will get a broth to which you need to add half a cup of brown rice and leave everything on fire until the rice is steamed and the broth is evaporated.

Spinach Soup

Ingredients: Skinless turkey breast or drumstick, 1 package of spinach (frozen can be used), 2 cloves of garlic, any herbs of your choice, 1/3 cup skimmed milk, salt, pepper.

Preparation: Boil the turkey, remove the meat from the broth and let it cool. Finely chop the spinach and cook in the prepared broth for about 5 minutes. Disassemble the turkey meat, separate from the bones and veins, finely chop and return to the broth. Cook spinach and turkey together for a couple more minutes. Allow the resulting "gruel" to cool slightly, then turn it into a puree with a blender, gradually adding milk, spices and finely chopped herbs to the soup. It is better to serve immediately, as the soup may lose its puree-like consistency when reheated.

Fish soup "Salmon with milk"

Ingredients: 450 g salmon fillet, 3-4 medium-sized tomatoes, 1 onion, 1 carrot, half a liter of skimmed milk, any herbs of your choice, salt, pepper.

Preparation: Boil the tomatoes, peel them and chop finely. Peel the onion and chop finely too. Grate carrots. Fry carrots and onions in a non-stick pan, add tomatoes to them a little later. Transfer to a saucepan, pour 1 liter of water, bring to a boil. Next, cook the vegetables over low heat for about 6-8 minutes. Cut the salmon into small cubes, add to the broth. After a couple of minutes, add milk. After 5 minutes, add spices and herbs and turn off. Let it brew for 15-20 minutes.

Soup with meatballs

Prepare the broth on the chicken bone, grind the chicken breast meat in a meat grinder, make meatballs out of it and add them to the boiling broth. Then add green beans, a little bell pepper and greens to the water.

Snake Soup

Salads

Protein Salad

Soft-boil eggs, add chicken breast and squid.

Chicken and Asparagus Salad

Ingredients Needed:

  1. Boiled chicken (preferably breasts) - 300 grams,
  2. Fresh cucumber - 2 pieces,
  3. Cauliflower - quarter head,
  4. Celery root - 60 grams,
  5. Green peas - 2 large spoons,
  6. Boiled asparagus - 100 grams,
  7. Vegetable oil - six tablespoons,
  8. Apple cider vinegar - four tablespoons,
  9. Salt, pepper - one pinch.

Cooking method:

Boil cauliflower florets with chopped asparagus and chicken. Slice cucumbers and celery into thin strips. Combine all the ingredients, add green peas, pepper, salt and put in a salad bowl, after seasoning with vegetable oil and apple cider vinegar.

Whip egg whites with milk. I add a little spice. in the direct case, the park of Pores salt crystals. I cut the ham into strips, brown it in a dry frying pan (preferably tefal), then reduce the heat, pour in the egg mixture and heat under the lid until cooked.

And voila. very tasty too.

Various dishes

Cottage cheese casserole

200 g cottage cheese, half a spoonful of cocoa, cinnamon, vanillin. At 180' into the oven, bake for 20 minutes.

Boiled omelette

Ingredients

1 egg, 2 egg whites 30 ml milk/50 ml water salt to taste

Method of preparation

Beat eggs, then add milk/water and beat together. Pour the mass into a jar with a screw cap, then into a saucepan with water. From the moment of boiling water for 25 minutes. Do not screw the lid on tightly.

Quick syrniki

Ingredients needed:

  1. Village cottage cheese - 200 grams,
  2. Chicken egg (preferably only protein) - 1 piece,
  3. Barley oatmeal - 3 dessert spoons.

Method of preparation:

Mix all the ingredients and mold them into cheesecakes one centimeter thick. Put the dish in the microwave for five minutes.

Protein omelette with ham (breakfast)

  • 2 egg whites
  • two three rounds of ham diets
  • half a glass of skimmed milk

Omelet with tomatoes

Peel the tomatoes (you can put them in boiling water for this), chop them, put them on the bottom of the pan and simmer for a while. Whisk the eggs and pour them over the tomatoes. After 5 - 7 minutes, you can remove from the stove.

Curd Dessert

Fat-free liquid curd is mixed with green apple and orange pieces without added sugar. If you beat it with a mixer, and then freeze it in silicone molds in the freezer, you get homemade ice cream.

Delicate cottage cheese ice cream


Thus, using the presented protein diet recipes, you will never feel a strong hunger. After all, such dishes greatly saturate the body, but at the same time contribute to its weight loss.


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Protein diet|"SWEET" - culinary portal: recipes, diets, restaurants

Protein diet - it's the Atkins diet, it's the Kremlin diet. This diet was developed by scientist Robert Atkins. Then the Kremlin diet was built on its basis.

The name of the diet speaks for itself: you need to “sit” on proteins. Therefore, the diet contains a lot of meat, poultry, fish, eggs, dairy and seafood. Foods rich in carbohydrates are limited - bread, cereals, pasta, vegetables, fruits, etc.

Protein diet principles

1. The basis of the diet is proteins: meat, poultry, fish, eggs, dairy and seafood.
2. Bread, pasta, potatoes, cereals, vegetable fats should be consumed in limited quantities.
3. Vegetables and fruits are present in the diet, but in small quantities.

How the protein diet works

Meat, fish, eggs and other protein foods are very satiating, so there is no feeling of hunger inherent in most diets. At the same time, fewer carbohydrates enter the body, so the body begins to use its fat as a source of energy. Due to this, weight loss occurs.

Also during the diet, the body loses a lot of fluid, due to which it also loses weight.

Simple and beautiful, you might say. In reality, everything is not as cloudless as it seems: in addition to the advantages of a protein diet, there are a lot of disadvantages. So before you get rid of cereals and pasta and stock up on meat, fish and eggs, study the disadvantages of a protein diet.

Disadvantages of the protein diet

1. The diet of the protein diet cannot be called balanced — in addition to a small amount of carbohydrates and fats, there is a lack of vitamins and minerals. And therefore the picture is disappointing - brittle nails, dull hair, dry skin, unhealthy complexion, fatigue, poor sleep are possible.

2. Another disadvantage of protein diets is an increased burden on the kidneys. The more protein you eat, the harder your kidneys work and the faster your body loses fluid. To prevent this from happening, you need to drink as much liquid as possible.

3. On a protein diet, a decrease in blood sugar levels is possible, so brain tissue, liver can suffer, and cardiovascular diseases develop.

4. A protein diet is not recommended for older people - protein increases blood clotting, which means it increases the risk of blood clots in blood vessels. It is contraindicated for problems with the kidneys - with a violation of their function, gastrointestinal diseases ( chronic pancreatitis, colitis, irritable bowel syndrome, dysbacteriosis), gout.

In any case, if you have any health problems, before going on a protein diet (like any other), you should consult a dietitian.

Protein diet example

First week
Day 1

Breakfast: black coffee.
Lunch: hard boiled eggs, boiled cabbage salad with vegetable oil, a glass of tomato juice.
Dinner: fried or boiled fish in any quantity.

Day 2

Breakfast: black coffee with crackers.
Lunch: fried or boiled fish, fresh cabbage and vegetable salad with vegetable oil.
Dinner: 200 grams of boiled beef, a glass of yogurt.

Day 3
Breakfast: black coffee with crackers.
Lunch: large zucchini fried in vegetable oil, apples.
Dinner: 2 hard boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.

Day 4
Breakfast: only black coffee.
Lunch: raw egg, 3 large boiled carrots with vegetable oil, 15 grams of hard cheese.
Dinner: fruit.

Day 5
Breakfast: raw carrots with lemon juice.
Lunch: big fish, fried or boiled, a glass of tomato juice.
Dinner: fruit.

Day 6
Breakfast: black coffee.
Lunch: half boiled chicken, fresh cabbage or carrot salad.
Dinner: 2 hard-boiled eggs, a bowl of grated raw carrots with vegetable oil.

Day 7
Breakfast: tea.
Lunch: 200 grams of boiled beef, fruit.
Dinner: any of the previous days, except for the dinner of the third day.

Second week
Repeat the first week in reverse order. That is, the diet of the eighth day of the protein diet is completely equal to the diet of the seventh, 9=6, 10=5 and so on.

Tea, coffee should be drunk without sugar, meat should be without seasonings and spices.


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