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Nutritionists believe that a high-protein diet is one of the most effective diets. Eating a lot of dairy products will not turn all your calories into fat. On the other hand, protein has building properties and rebuilds old tissues, a high-protein diet is often recommended to athletes. Check out a sample menu of a high-protein diet!

What is a high protein diet?

A high-protein diet (the so-called high-protein diet)is about limiting fat consumption while supplying the body with more protein. However, thisweight loss methodmust be used with caution,ideally for no longer than 3-4 weeks.Otherwise, a high-protein diet can harm your body by acidifying your body and, as a result, excessive load on the pancreas and kidneys, which may result in e.g. arthritis. Therefore, specialists advise that, if you want to lose weight, replace it with a regularlow-calorie diet after a month.The safest way is to follow a high-protein diet for about a week. Do not add s alt to the dishes.

High-protein diet: 7-day menu

1 day

First breakfast 260 kcal (25 g protein, 10 g fat):

  • A packet of granulated cheese with a large tomato and a spoonful of chives.

Lunch 216 kcal (8.8 g protein, 4 g fat):

  • a cup (175 g) of natural yoghurt,
  • half a grapefruit,
  • banana.

Lunch 356 kcal (56 g protein, 7 g fat):

  • 2 small chicken breasts with broccoli florets,
  • half a cup of kefir.

Dinner 149 kcal (9.6 g protein, 4 g fat):

  • a cup (175 g) of plain yogurt with a large grated carrot.

2nd day

First breakfast 198 kcal (9 g of protein, 4 g of fat):

  • a cup (175 g) of natural yoghurt,
  • banana.

Lunch 220 kcal (27 g protein, 3.7 g fat):

  • 100g lean white cheese with a large tomato and a little red pepper,
  • 125 g of natural yoghurt.

Lunch 224 kcal (35 g protein, 1.3 g fat):

  • 200g of cooked cod,
  • salad made from large carrots, apples and celery halves.

Dinner 162 kcal (13.6 g protein, 11 g fat):

  • half a head of green lettuce with 2 hard-boiled eggs, a tablespoon of parsley, seasoned with lemon juice.
Important

Drink with meals:

  • every day:approx. 1 l of still mineral water
  • day 1 and 7:glass of apple juice
  • day 2:glass of blackcurrant juice
  • day 3 and 5:glass of orange juice
  • day 4 and 6:glass of blackcurrant juice

3rd day

First breakfast 237 kcal (13 g protein, 6 g fat):

  • a glass of natural yoghurt mixed with a glass of strawberries (can be frozen) and a teaspoon of sugar.

Lunch 182 kcal (21 g protein, 5 g fat):

  • a packet of skimmed grain cheese with red pepper, a tablespoon of tomato paste and a tablespoon of parsley.

Lunch 334 kcal (55 g protein, 7 g fat):

  • 2 small chicken breasts,
  • glass of spinach (made of water),
  • half a cup of kefir.

Dinner 185 kcal (10 g of protein, 13 g of fat):

  • stew (on a tablespoon of olive oil) with zucchini,
  • big tomato,
  • 2 tablespoons of dill,
  • 2 slices of lean ham.

4th day

First breakfast 141 kcal (19 g protein, 4.7 g fat):

  • package of granular, skimmed cheese,
  • 6 radishes.

Lunch 198 kcal (12 g protein, 6.5 g fat):

  • a glass of kefir mixed with a glass of raspberries (can be frozen).

Lunch 319 kcal (41 g of protein, 9.7 g of fat):

  • 200g chicken gizzards stewed in olive oil with a large carrot, half a celery, seasoned with 1/3 cup milk (1.5%) and a teaspoon of flour.

Dinner 260 kcal (16 g protein, 12 g fat):

  • salad from half a head of lettuce, a pod of red pepper, 2 hard-boiled eggs, tablespoons of parsley, seasoned with lemon juice.

5 day

First Breakfast 204 kcal (8.6 g protein, 4 g fat):

  • a cup (175 g) of natural yoghurt,
  • banana,
  • 2 tangerines.

Lunch 282 kcal (7 g protein, 9 g fat):

  • 2 packages of skimmed grain cheese with cucumber anda clove of garlic.

Lunch 278 kcal (42 g protein, 4 g fat):

  • 200g of cooked cod,
  • small red pepper salad, 2 tomatoes, tablespoons chives,
  • a cup (125 g) of natural yoghurt.

Dinner 201 kcal (19 g protein, 5 g fat):

  • a packet of skimmed grained cheese with a large, grated apple and carrot.

6th day

First Breakfast 146 kcal, (19 g protein, 4.7 g fat):

  • packet of granulated skimmed cheese, large tomato salad sprinkled with a spoon of parsley.

Lunch 222 kcal (11 g protein, 7 g fat):

  • a glass of kefir mixed with a glass of blueberries (can be frozen).

Lunch 376 kcal (56 g protein, 7 g fat):

  • 2 small stewed chicken breasts,
  • 200 g green beans in water,
  • a cup (175 g) of natural yoghurt.

Dinner 185 kcal (20 g protein, 12 g fat):

  • salad with broccoli florets, 2 slices of turkey ham, 2 tablespoons of canned corn, hard-boiled eggs, seasoned with lemon juice.

7 day

First Breakfast 198 kcal (12 g protein, 6 g fat):

  • a glass of kefir mixed with a glass of raspberries.

Lunchtime 203 kcal (22.5 g of protein, 8 g of fat):

  • a package of skimmed grained cheese with a little red pepper, a slice of lean ham.

Lunch 337 kcal (40 g protein, 13 g fat):

  • 200 g stewed chicken livers with chopped large apple and onion, half a head of green lettuce seasoned with squeezed lemon juice.

Dinner 309 kcal (8.5 g protein, 3.5 g fat):

  • salad made of banana, orange, kiwi and pear with the addition of natural yoghurt (125 g cup).

Read also:

  • Calorie calculator
  • Ideal body weight formulas
  • BMI calculator - formula for correct BMI
  • Are you in danger of an acid-base imbalance in your body?

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