Protein foods list of foods

Proteins - vital to the human body structure.From the protein components are made all the cells of our body, they are part of the DNA enzyme.Therefore, in the diet of your diet should be protein foods, a list of products which must be diverse.Eating protein sources low in fat, you can lose weight, but if you decide to gain muscle mass, you need to consume proteins with a high content of amino acids.Let's look at all the subtleties of protein nutrition.

What foods are protein foods?

food may not be called a protein if it contains little protein.Typically, many of the protein is exclusively in the products of animal origin.These include cheese, fish, meat.Some plants can also boast a weighty share of protein structures: for example, legumes (soybeans), nuts.No wonder some vendors soy sausage actively used for production.Mushrooms are also rich in protein, but it too is poorly absorbed by the human body, so they are actively used in the protein diet should not be.

List of products of animal origin

protein in their advantage is in all kinds of meat and seafood.These protein structures are called animals.In addition, the protein considered and dairy products, and eggs.This food can serve as a source of protein, if for one reason or another the use of meat, fish and poultry is unacceptable, because it contains about 7-10% protein structures of the total weight.

protein-rich food, which is prepared from the meat of animals and derived products as well as fish:

  • Sturgeon caviar
  • Lamb
  • prawns, crayfish, crabs
  • Cheese
  • Red fish
  • Beef
  • Chicken
  • Rabbit
  • Pork
  • Chicken eggs
  • Milk

list of products of plant origin

not so long ago came into fashion vegetarianism.Most fruits and vegetables almost does not contain protein, but vegetarians feel fine.The fact that some plant culture contain enough protein for normal functioning elements.In the transition to food exclusively vegetable food, containing little protein, have their own pitfalls, even though it is considered to be useful.Proper diet should be balanced and include a sufficient number of vital structures and proteins as well.

vegetable protein components rich:

  • Soy
  • Beans
  • Peanut
  • Lentils
  • Buckwheat
  • Sunflower seeds
  • Millet
  • Almond
  • Walnut

sample menu for the protein diet

present you the example of a balanced diet of protein foods for a week.Visibility of this menu will help to orient in the amount of protein, as well as create a diet tailored to your needs and tastes.Proteins - important foundation around which there are other batteries.

first day of protein menu: eggs and meat

  • Breakfast: oatmeal without oil, 2 chicken eggs
  • Lunch: a small piece of chicken meat with brown rice
  • Snack: 100 g chicken, 150 grams of broccoli
  • Dinner:pack of low fat cottage cheese, 80 grams of peanut

second day of protein food: milk and fish

  • Breakfast: 100 g of beans, 50 g of berries or an apple, 200 ml of milk with low-fat
  • Lunch: a small piece of boiled or steamsalmon (150-250 g), a piece of whole-wheat bread
  • Snack: a piece of chicken breast (250 g), broccoli (200 g), half a pack of low-fat cottage cheese
  • Dinner: a pack of low fat cottage cheese, peanuts

third day supplythe prevalence of protein: eggs, meat, fish and dairy products

  • breakfast: boiled eggs (1-2), a piece of whole-wheat bread
  • Lunch: brown rice with broccoli, a piece of chicken breast (half)
  • Snack: 200ml low-fat yogurtapple, any nuts (50g)
  • Dinner: beans and rice, a small piece of baked pollock (150 g)

fourth day

  • Breakfast: oatmeal without oil, 2 boiled eggs
  • Lunch: piece of chicken withrice (total weight portion to 300 g), half a pack of cheese
  • Snack: boiled or fried shrimp (150-200 g), boiled beans, low-fat yogurt
  • Dinner: pack of cottage cheese, nuts (not to exceed 100 g at a time)

fifth day

  • Breakfast:. boiled eggs - 2 units, steam grain bread slices
  • Lunch: chicken with rice, vegetable salad with bell peppers and tomatoes (total weight of the portions should not exceed 400 g)
  • Snackpeanuts (50-80 g), a packet of cheese
  • Dinner: tuna with rice or beans, yogurt

sixth day

  • breakfast: boiled egg, tomato, a piece of corn bread, yogurt
  • Lunch: piece of chicken with beans(200-300 g portion of the whole), half a pack of cottage cheese, vegetable salad vitamin
  • Afternoon: steamed broccoli without sauce (250 g) whole wheat bread (1-2 slices)
  • Dinner: boiled soft-boiled egg, broccoli (up to 200g), nuts (50 g)

seventh day

  • Breakfast: chicken (150 g), oatmeal on the water without oil, tomato
  • Lunch: piece of chicken breast with rice (250 g serving), broccoli (150 g), cheese (half a pack)
  • Snack: yogurt, nuts, berries (100 g)
  • Dinner: a small piece of tuna with broccoli (300 g serving), low-calorie cheese (100-150 g)

Recipes with photos

Compliance with any diet is associated with the rejection of tasty dishes and a limited diet.However, the protein diet for weight loss is no exception, as it involves the use of meat and fish products.The main and the only thing you have to limit yourself - this is the amount of food eaten.We present to your attention a few recipes tasty and interesting dishes on the composition of the protein.

  • Chicken fillets in yogurt

chicken breasts, which traditionally is the list of protein foods, wash, cut lengthwise seams.Spice up the required amount of salt, pepper and herbs.Then add half a cup of low-fat yogurt, the same amount of water, stir, leave in the fridge for 5 hours.After promarinuetsya chicken, cook it in a frying pan on both sides for 5 minutes.The dish goes well with vegetables and often included in a protein diet.

  • Meat patties with cheese

For this recipe using ground beef and chicken, both are rich in protein.Mix them in equal proportions (250 g), add one egg.Stir until smooth.Season with salt and pepper.From the resulting mince patties should be formed in the center of each put a small piece of cheese.Then, all laid out on a baking sheet and bake in the oven for about an hour.Such protein dish is perfect for breakfast.

  • Dessert cheese

Peel an apple and an orange is medium in size and do not worry that they include a little protein.Cut the fruit into small cubes.Mix them with 300-400 g low-fat liquid cream, whisk all mixer.Then lay out the future for protein dessert molds, send them in a cold place, wait a couple of hours.Dessert of cottage cheese is ready for use, it will allow tasty treat yourself if you are sitting on the protein diet.

  • Greek salad with shrimp

Boil packaging prawns, clean them.Wash cherry tomatoes, cucumber, lettuce and pepper.Chop the vegetables and add the shrimp.Cut 50 g feta cubes of medium size, and add the next salad.Protein dish flavored with olive oil, season with salt and chopped garlic to taste.Salad with high protein status is ready for serving.Dish perfectly fit into your new diet protein diet.

For what purposes people use protein foods?

Protein foods is great for those people who want to lose weight, but at the same time is not willing to compromise, and to remove from your diet meat and fish products.Protein is also used by bodybuilders and power bodybuilders, because it contributes to the speedy build lean body mass.Even professional athletes just before the competition sit on the protein diet.Eating protein-based is not recommended to pregnant women and nursing mother, because the prevalence of protein over carbohydrates and fats will harm health.

Slimming

How do people lose weight by eating protein meals of meat and fish?The answer lies in the mechanism of operation of the protein supply.Eating large amounts of protein, you call glut of an organism proteins.At the same time there is a lack of primary energy source - carbohydrates and the body is forced to burn fat reserves available to him in the body, and not to take them out of the resulting food.Changes carbohydrate and protein metabolism.In addition, protein from food, require large energy consumption for cleavage.

to muscle recruitment

to gain muscle mass and achieve the desired form, using protein diet.Here it is necessary to take into account that the weight of the muscles will begin to increase only when the amount of energy from food, exceeded the volume consumed.But this does not mean that if you have a lot of protein foods and lie on the couch, you will start to grow muscles.Only in conjunction with grueling weight training can speed dial muscle mass.For more information about the protein diet for bodybuilders you can get from the video:


Table protein content in food

products, Protein products (100 g)

Proteins g

Fats, g

beef liver

16,8

3,2

lamb liver

17,9

3

Pork liver

19,1

3,2

Heart

14,8

3,1

Turkey

20,6

11

Chickens

19,7

8,8

Chickens

21,8

7,8

Rabbit

19,7

11,9

Beef

19,9

13,4

Pork lean

15,4

26,8

Veal

18,7

2,2

Doctoral boiled sausage

14,7

21,8

boiled-smoked Servelat

27,2

25,5

Shrimp

29,7

2,2

Tuna

21,7

0,9

Keta

23

4,6

Pink salmon

20

8

Salmon

21,8

14,1

Saira small

19,4

1

Halibut

17,9

2

Kalmar

19

0,6

Herring

20,7

18,5

Pollock

16,9

0,9

Mackerel

17

8

Caviar

25,9

8,7

Peanut

25,3

44,2

sunflower seed

21,7

50,9

Hazelnut

14,1

63,9

Almond

15,6

55,7

walnut

14,8

59,3

Bread

8,7

3,4

Buckwheat

11,6

4,6

Millet

12,0

4,9

Rice cereal

9

2,6

Oatmeal

10,9

4,8

Peas

21

2,2

Soy

32,9

15,3

Beans

21,3

2,7

Soy meat

53

2

Milk

3,8

4,2

Milk powder

23,6

22,0

Yogurt

6

2,5

Kefir

4

0,4

Curd

16

0,8

Cheese

24,8

28,3