Protein has slim potential. In combination with healthy fats and vitamins, you can take the protein diet fast and healthy.
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- The perfect protein diet day
- The best sources of protein
- Ideal fats for the protein diet
Who wants to get rid of bacon rolls, often completely refrained from greasy products. This is not necessary! Because certain fats in combination with a lot of protein and low carbohydrates are the guarantor on the way to the dream figure. And the basis of every protein diet .
Thanks to this clever nutrient mixture, the body can form so-called ketones. These provide the body and our brain cells a lot of energy. We are fit, full and fast a few pounds lighter - and the JoJo effect stays off. Of course, instead of bread, pasta, rice and Co., there are now plenty of fruits and vegetables . But also nuts, legumes, fat fish, dairy products, meat, eggs and olive oil are on the menu of the protein diet .
For your guidance, we have put together an ideal protein diet day with low carb recipes - including important tips for morning, noon and evening. That's the best way to get through the whole day. Protein -rich foods can taste so delicious and healthy.
The perfect protein diet day
BREAKFAST
Do without the bread roll in the morning. With scrambled eggs or a portion of yogurt with fruit you start full and with a flat stomach in the day.
Scrambled eggs (1 person)
¼ bunch cut chives into rings. Whisk 2 eggs and chives, season with salt and pepper. Spread a pan with ½ teaspoon of oil. Add eggs, stir while stirring.
Put scrambled eggs in a bowl and garnish with chives. Kiwi, cherries, banana, a cup of coffee.
260 kcal per serving, E 16 g, F 16 g, KH 11 g
HAVING LUNCH
Almost get full without carbohydrates? No problem. Meat, fish, tofu or fried cheese with a large portion of steamed vegetables or a crisp salad with herbs and spices fill the stomach perfectly!
Steak with vegetables (1 person)
Dice 1 shallot. Cut 100 g of tomatoes into pieces. Chop 100 g yellow pepper. Clean and slice 100 g carrots. Cut 75 g zucchini into thin slices. Season 100 g steak with salt and pepper.
Heat 1 tbsp oil in a pan. Roast the meat for about 8 minutes while turning. Take out and keep warm.
Add the shallot to the frying fat, sauté briefly. Add the zucchini, carrots, peppers and tomatoes and sauté for 2 to 3 minutes. Add 50 ml of water, bring to the boil and simmer for about 6 minutes. Salting and peppering. Chop 4 stems of parsley. Arrange meat and vegetables, sprinkle with parsley. In addition: 1 glass of water.
310 kcal per portion, E 27 g, F 15 g, KH 16 g
COFFEECAKE
Snacking is allowed. This protein-rich afternoon snack delivers exactly what you need! You can also treat yourself to a cup of cappuccino. Great!
Cheesecake in glass (1 person)
Melt 10 g of butter. Crumble 2 spoonfuls. Mix the butter, the crumbs, put in a small mold and press down. Brush 25 g of redcurrants from the panicles.
Stir 75 g quark and 1 tsp vanillin sugar. Carefully fold in the berries. Place quark mixture on the biscuit bottom, decorate with redcurrants, cool.
200 gcal per piece, E 12 g, F 9 g, KH 16 g
DINNER
Combine crispy salad with high-fat products such as avocado, olives, cheese, fish or meat to your heart's content!
Tuna salad
Clean 25 g of corn salad. Halve 2 cherry tomatoes. Drain 1 can of tuna (80 g). Pluck mint leaves from 2 stems.
For the dressing, mix 35 g yoghurt and juice ½ lemon. Season with salt and pepper. Combine lamb's lettuce, tomatoes, tuna, 3 mini mozzarellas, 10 g of peas, mint and dressing.
Arrange salad in a bowl. In addition: 1 glass of juice spritzer.
170 kcal per serving, E 19 g, F 7 g, KH 6 g
The best sources of protein
- Chicken egg The ideal breakfast for a flat stomach. The proteins that are mostly in the egg yolk can use our body to 100 percent.
- Steak Rule of thumb: The lower the water content in the meat, the higher the protein content. Proteins made from red meat are processed directly by the body and, unlike carbohydrates, do not accumulate in the fat deposits. Roast the meat, so the proteins are most useful.
- Fish salmon, tuna and trout provide plenty of omega-3 fatty acids and plenty of protein. The good thing: Fish protein is processed very slowly by the body. This keeps us full for a long time.
- Cheese 100 grams of cheese contain an average of 27 grams of protein. Cottage cheese is particularly high in protein. Thanks to its high water content, it has few calories. Great plus: cheese provides a lot of vitamin B12, B2 and calcium.
- Legumes Beans are also called "meat of the field". Their protein content is high, and we absorb it as well as the proteins from meat. In addition to their high protein and fiber content, peas, beans and lentils contain many phytochemicals that are good for the heart.
Ideal fats for the protein diet
- Native olive oil oils with many monounsaturated fatty acids are ideal companions to the protein-rich diet. For example, almond oil and macadamia nut oil are particularly suitable for sweets.
- Omega-3 fatty acids are mainly found in oily fish: mackerel, salmon, trout, tuna, herring. Or: walnut, hemp nut, linseed oil. Incidentally, the fat of animals from grazing also has a favorable omega-3 balance.
- Saturated fats Meat fat, milk fat and coconut fat are good, insensitive energy sources that the body transforms into ketones.
- Avoid overheated and (partially) hydrogenated fats from fried foods and ready meals. Omega-6 fatty acids from sunflower, grape seed, safflower and corn oil are also detrimental to digestion and fat burning.
