Protein diet: menu for a week for rapid weight loss

Being overweight is not only a problem with the figure and the inability to wear beautiful, elegant things. Extra pounds harm our body, impair the functioning of internal organs, cause hormonal imbalance and deprive us of self-confidence. You can only change the situation by yourself. The secret to success is simple: diet and exercise.

Today there is a wide variety of nutrition programs, but the most popular and effective protein diet for weight loss, the weekly menu consists exclusively of protein foods.

chicken fillet with vegetables for a protein diet

Features and benefits of this diet

Proteins, the Dukan diet, from Dr. Atkins are all variations of the same weight loss program, which is based on the consumption of protein foods. Its essence is to reduce the consumption of carbohydrates and create stress for the body. As a result, excess fluid will leave the body, and due to a lack of energy, fat stores will be used as the main source. Reviews and results from those who have lost weight indicate that the technique is difficult, but effective.

The protein diet is not difficult to maintain at home. In order to arrange everything correctly, you should not only know what is included in the allowed menu, but also study some rules and recommendations:

  • you need to eat fractionally, best 5-6 times a day, but in small portions;
  • drink plenty of water, the daily norm is 2 liters of fluid;
  • learn to count calories, take into account the BJU of products;
  • to balance the diet, take a complex of vitamins and minerals;
  • Make a sample menu for each day of the week.

Motivation is a prerequisite. You must have a strong desire and incentive to lose weight. The best motivator is the results of those who have lost weight through this program.

chicken with salad for protein diet

Having decided that such weight loss is right for you, you need to take into account the existing contraindications. It is not recommended to adhere to a protein diet for people with disorders of the digestive tract, heart, liver and kidneys, gout, pregnant women.

Advantages and disadvantages

The protein diet is suitable for both women and men. Plus, it has many benefits that set it apart from similar weight loss programs. The main advantages are:

  • high efficiency, in 7-10 days you can get rid of 3-10 kg;
  • lack of hunger due to the high nutritional properties of protein foods;
  • the minimum number of restrictions and a wide list of what you can eat;
  • stable result after course completion;
  • a high level of safety, it is important to remember that for very fast weight loss, you can adhere to strict restrictions for up to 14 days.
fish with vegetable salad for a protein diet

The diet has many directions and variations. There are species designed for 1, 2 or 4 weeks. The vegetarian version deserves special attention. Despite the fact that meat, fish and eggs are considered the main source of protein, people who do not eat animal products can create a varied and healthy menu. The success of a protein diet for vegetarians lies in the harmonious combination of legumes and cereals. By consuming them together, you can increase protein absorption by 85%.

Speaking of the shortcomings of the program, it is important to note that there are few of them. They are mainly associated with the work of the gastrointestinal tract. Too much protein puts a strain on the kidneys and can cause bloating, constipation, and abdominal pain. That is why it is better to draw up a strict menu for 5 days. A 5-day diet will not harm the body.

If you plan to restrict food for 21, 25 or 30 days, then you need to adjust the diet, use a system of alternating protein with fiber and complex carbohydrates.

omelet with greens for a protein diet

What is possible and what is not

The list of products allowed for a protein diet is quite diverse, a special table contains more than 70 items. This allows you to create a balanced and healthy menu every day. If you don't follow the strictest restrictions, you can diet for up to 28 days, and sometimes a month or more. To lose weight and relieve your muscles, you must use:

  • Meat, poultry and lean fish. The ideal solution would be veal, rabbit, chicken, turkey, pike-perch, goldfish.
  • Organ meats - liver, heart, ventricles, etc.
  • Chicken or quail eggs. But you can not lose weight only with eggs, because this product is highly allergenic and leads to an increase in blood cholesterol levels.
  • All fermented milk and dairy products with a minimum percentage of fat.
  • Tomatoes, adjika, soy sauce.
  • All kinds of vegetables and more. others

An important point is the method of heat treatment. It is better to cook for a couple or bake, stew, cook in a slow cooker is allowed. Frying is undesirable, but if cooking in a pan, use olive oil or cook with no fat at all.

If you follow this simple diet, you can achieve 5kg results in a week.

Recipe for diet food

So that eating on a protein diet is not boring and monotonous, try new options, look for an interesting recipe. Cook with inspiration and a good mood, such food will definitely benefit you. We offer you the best recipes with photos. Use these options as examples and create your own body drying menu.

egg soup for protein diet

egg soup

To prepare this delicious and healthy appetizer, you will need:

  • 0. 5 kg of chicken fillet;
  • 300 g of spinach;
  • 2 boiled eggs;
  • 100 ml of milk;
  • spices, herbs and salt to taste.


  1. Boil the meat with spices and bay leaf, cut into cubes.
  2. Put the chopped spinach in the broth, cook for 15-20 minutes.
  3. Pour soup into mixing bowl, add milk, minced meat and eggs, beat until smooth.
  4. Serve hot, garnished with a sprig of greens and half a boiled egg.
protein salad for weight loss

Salad "We lose weight quickly"

This salad is great as a starter. To prepare it, take:

  • 3 eggs;
  • 1 chicken fillet;
  • 1 cucumber;
  • 400 g Chinese cabbage;
  • salt and mustard to taste;
  • homemade yogurt.


  1. Boil eggs and chicken fillet, cut into cubes.
  2. Cabbage should be finely chopped.
  3. We cut the cucumber.
  4. We prepare the dressing, for this we mix yogurt, mustard and salt.
  5. Season the salad before serving, and at the end sprinkle it with lemon juice.
Cottage cheese omelet for a protein diet

healthy omelet

An omelette is a great option for breakfast, lunch, or even dinner. The main ingredients of the dish:

  • granulated cottage cheese - 100 gr;
  • egg white - 3 pieces;
  • green onions, dill and salt to taste.


  1. Beat lightly salted egg whites with a mixer until fluffy.
  2. Separately, beat cottage cheese with herbs and salt.
  3. With upward movements, gently introduce the curd mixture into the protein.
  4. Spread in a mold, sprinkle with chopped onion and bake for 20-30 minutes.

If you are tormented by the question, is it possible and how to lose weight quickly, know that an effective way to eat is a protein diet. To achieve an accelerated result, use strict versions of the weight loss program, but if you are not so much interested in a quick effect as in a lasting one, it is better to resort to more loyal options.

The most important thing is desire, self-confidence and consistency. We wish you much success and ask you to share the article with your friends on social networks. Maybe it will be useful to them as well.