Rice and chicken are a must in the diet of anyone who does bodybuilding and goes to the gym. If you don’t eat like that, High protein diet it doesn’t even make sense to train.
Do you still believe it?
With this article, you should change your mind. The protein diet menu does not only include the famous chicken breast: proteins are present in many food sources and thus also allow those who prefer a protein diet to have a varied and satiating menu, even if a little more limited.
What to eat on a protein menu?
Both animal and vegetable sources are included in the protein menu. Although the latter does not have a complete amino acid spectrum for human needs, they are still counted as a protein and caloric resource, which affect the nitrogen balance and the total caloric requirement.
Protein breakfast example
- A cup of skim milk, coffee with sweetener
- Greek yogurt and dried fruit
- Scrambled, fried, or soft-boiled eggs
- Smoked salmon, 0-2-5% Greek yogurt.
- Rolled oats, berries, or a fruit
Protein dinner example: High protein diet
- Lean meat (chicken, turkey, rabbit, lean cuts including red meat)
- Fish (sea bass, sea bream, trout, salmon, etc.), eggs
- Low-fat cheeses such as ricotta or cottage cheese (watch out for cheeses that are good but high in calories)
- Legumes, avocados, mushrooms, and vegetables at will (pay attention to the seasoning)
Example of a slimming protein diet menu (for weight loss)
Any weight loss diet below your calorie needs will cause you to lose weight, so the protein one. Usually, the protein diet affects, especially in the first period, when “you eat protein to your fill,” Therefore, you can easily maintain the calorie deficit. Then, in a second phase, the body gets used to it and feels less satiating, so you will potentially tend to eat more, reducing or eliminating the deficit and, therefore, weight loss.
Foods to be included in the weekly diet are:
- Chicken breast, turkey breast, bresaola, or cooked ham with wholemeal bread (be careful to limit or avoid processed meats)
- Legumes (chickpeas, beans, lupins, lentils, etc.)
- Tuna or mackerel preferably natural, other fish also fatty such as salmon
- Vegetables at will (watch the seasoning)
- 2-3 times a week you can eat a first course (70-100g)
Protein menu for muscle mass in the gym: High protein diet
Since you train and want to have more muscle mass than those who do not train in the gym, you need a more significant amount of protein. The secret is to take protein powders, prefer solid protein foods, Plant based protein and know how to manage the caloric needs, both total and protein, in combination with adequate weight training.
The high-calorie protein diet to follow must be varied, prefer proteins of animal origin and not exclude carbohydrates or fats, even if in a lower percentage than other diets must be present.
The protein menu, including raw and cooked fruits and vegetables, prefers lean cuts of fish and meat, whole grains, and legumes. Even protein powders are to consider. A high-protein diet is not always easy to achieve a fixed protein requirement through solid foods.
Before considering when to eat proteins, it is best to ensure that the quota reach: first the quantity and then the timing, as a basic rule. Timing is not so relevant unless you are a high-level athlete and in which, High protein foods therefore, every little detail can contribute in its small way to make a difference.
Low-calorie high-protein diet menu
An example of a diet could be this:
- Breakfast: fried eggs, lean meats, skim milk with protein powder
- Lunch: sea bass, salad with tuna
- Snack: Greek yogurt with fresh fruit
- Dinner: veal liver, potatoes
Examples of protein diet menus
Mediterranean protein diet menu
- Breakfast: semi-skimmed milk, Greek yogurt with cereals, one fruit
- Snack: Rice cakes with peanut butter
- Lunch: pasta with tuna, lean cold cuts, tomatoes
- Dinner: grilled lean meat and vegetables, baked potatoes
Vegetarian: High protein diet
- Breakfast: skim milk, oat porridge
- Lunch: pasta and beans, soy burgers, salad bar
- Snack: 1 protein shake (e.g., protein powder, fresh fruit)
- Dinner: mushroom risotto, red radicchio, fried eggs
A necessary premise is that a diet without any carbohydrate source is not healthy, completely unbalanced, and could severely affect health. You would be deficient in carbohydrates and micronutrients: Best exercise bike all fruits and vegetables contain both carbohydrates and vitamins, and minerals. Banning carbohydrates from the diet is therefore doubly risky. Suppose you are not convinced of their usefulness. However, consider a diet that includes a minimum amount of carbohydrates (at least from fruit and vegetables), such as the ketogenic diet.
The foods that should be included in this type of protein diet are, for example:
- Breakfast: egg white omelet, a handful of dried fruit
- Snack: Protein Powder
- Lunch: cut of lean meat, eggs, vegetables
- Snack: bresaola
- Dinner : lean / fatty fish, vegetables