Protein diet for weight loss: menu for a week

how to lose weight with a protein diet

Want to lose weight? Enjoy the weekly protein diet menu. A protein diet to lose weight with a competent menu for a week will help you achieve results in a short time without harming your health!

Protein foods quickly satisfy hunger and restore energy resources. If you follow a diet combined with exercise, fat stores will be burned quickly. Without feeling hungry, it is allowed to lose up to 5 kg of weight per week. The main thing is not to eat 3 hours before bed, to switch to fractional meals, to give up alcohol, carbohydrates and fatty foods, to drink more than 2 liters of water.

Weekly ration

First day

  • the morning always starts with a glass of warm water with lemon, 15 minutes later on Monday he eats cottage cheese;
  • snack: porridge with brown rice, brown oats or steamed buckwheat:
  • lunch: 200 g of thin veal with green salad and sesame seeds;
  • afternoon snack - a slice of unsalted (soaked) feta cheese, tomato;
  • dinner - steamed chicken breast with broccoli;
  • before bed: vegetable juice.


  • morning: water, refreshing drink, fruit;
  • snack: porridge with unrefined cereals, kefir;
  • lunch: 200 g of turkey fillet, vegetable salad with a spoon of bran and vegetable oil;
  • afternoon snack: 150 skimmed cottage cheese or mozzarella;
  • dinner: lean meat or chicken with broccoli and dill, vegetable juice;
  • before bed: kefir.

Third party

  • breakfast: yogurt, a slice of feta cheese, a hot drink;
  • snack: 2 eggs, tomato, cucumber;
  • lunch: tuna, salad + 50 pine nuts or sunflower seeds;
  • afternoon snack: vegetable smoothie with kefir;
  • Dinner: a large portion of coleslaw and vegetables, seasoned with olive oil and sprinkled with pine nuts, seafood;
  • at night - homemade yogurt.


  • breakfast: 2 eggs, a slice of cereal bread;
  • snack: pumpkin or zucchini broth, juice;
  • lunch: lean soup with croutons, meat with salad, cooked asparagus;
  • snack - dairy products;
  • Dinner: a dish with vegetable proteins: 200 g of cooked beans or chickpeas with herbs, lemon, oil.
  • at night: tomato juice.


  • breakfast: dairy products;
  • snack: 2 eggs, tomato;
  • lunch: fish soup, a slice of cereal bread, cooked zucchini or green beans;
  • afternoon snack: kefir, a slice of cheese;
  • dinner: stew; vegetable salad with 50 g of nuts or sesame seeds;
  • for the night: celery juice with apple or kefir.


  • breakfast: buckwheat steamed at night, 3 slices of dried apricot, tea;
  • according to breakfast - fruits, 3 nuts or 5 cashews;
  • lunch: turkey with broccoli and cauliflower salad;
  • snack: cottage cheese, black crouton;
  • Dinner: bean salad or asparagus cooked with herbs, tomato juice.
  • before bed: yogurt.


  • breakfast: steamed omelet, celery juice with apple;
  • snack: steamed pumpkin, 4 dried apricots;
  • lunch: fish with herbs, salad with lettuce, cucumber with seeds;
  • afternoon snack: 150 g of cottage cheese or unsalted feta cheese;
  • Dinner: Any protein dish with coleslaw and lemon sauce;
  • for the night: kefir.

Diet recommendations

rules for adhering to a protein diet

The first and second breakfasts can be combined. In salads, cereals, kefir for intestinal motility, add a tablespoon of bran (2 per day). Salt, natural and artificial sweeteners - honey and sweeteners are excluded. Morning tea can be drunk with 3 slices of dried apricots. Water is drunk between meals. This diet cannot be considered healthy, but compared to a mono diet, which involves eating a product throughout the day, it is much healthier.

You can adjust your menu depending on your individual characteristics and preferences. The main thing is to maintain a calorie deficit to lose weight in relation to its parameters.

You can change the menu alone or with a nutritionist.

What you need to know about protein

You do not need to calculate the quantity of products in grams. It is important to diversify the protein diet as much as possible so that the body receives the necessary amino acids after division. When consuming a type of meat or chicken, after a while, a deficiency of a certain amino acid, for example, tryptophan, will form, which will have a detrimental effect on health.

It is impossible to saturate the body with all kinds of essential amino acids in one day, but they tend to accumulate. Therefore, it is better to alternate meat products to include vegetable protein in the diet. Fish and meat go well with salads. Unlike beef, it takes 2 times less time to break the seafood, so it is better to eat it at night.

About milk and carbohydrates

what you can eat on a protein diet

Kefir, it is better to take with low fat content - 1-2%. 0% cottage cheese has no nutritional value. It is good to drink milk and yogurt in the morning, as they begin digestion, cottage cheese is possible later. Although the mozzarella has 285 calories per 100 g, twice a week you can eat a few slices of cheese and tomatoes. This will partially compensate for the deficiency of polyunsaturated acids, magnesium, sodium, potassium. Cheese is a little lower in fat, but it is only useful after soaking. It takes a long time to assimilate them, which allows you to forget about hunger.

You must not completely eliminate carbohydrates, otherwise this will overload the excretory systems and lead to the formation of ketones. A small amount of sugary substances from sweet fruits and vegetables (maltose, fructose) is allowed daily. It is good to take dried seaweed in capsules, natural dietary supplements, to drink half a glass of rosehip infusion.

Why aren't you hungry?

Protein metabolism is incredibly complex. Proteins start to break down in the stomach. Under the influence of hydrochloric acid, other components of gastric juice, enzymes are produced that initiate chemical decomposition into polypeptide molecules. Together with the food nodule, they enter the small intestine, where, with the help of enzymes in the small intestine, they divide into 22 amino acids and a small amount of tripeptides. Judging by the multi-stage processes, it is clear that digestion takes a long time.

All the pros and cons

Pros and cons of the Bellevoy diet

Like any other power system, there are advantages and disadvantages. With the excessive use of proteins and a long period of adherence to the diet, urolithiasis develops, kidneys, liver and other organs and systems of the human body suffer. Protein-rich foods contain purines, which can cause gout and other dangerous joint diseases. Brain activity is supported by carbohydrates. The lack of glucose leads to a decrease in concentration, attention, memory. The nervous system suffers, unmotivated irritation, discouragement, depressed mood appear.

Benefits of the diet:

  • quick and comfortable weight loss;
  • preservation of muscle mass;
  • healthy nails and hair.


  • gastritis, ulcer;
  • bulbit
  • ;
  • diseases of the heart, kidneys, liver;
  • pregnancy;
  • is ​​not recommended for people over the age of forty-five.

Principles of the Famous Ducan Diet

When composing the menu on your own, you can focus on the famous Dr. Ducan's diet, which consists of four stages: attack, cruise, consolidation and stabilization.

At first, seventy-two protein products can be included on the menu: skinless chicken, lean meat, lean fish, mussels, squid, shrimp, scallops, seaweed. The list goes on with cottage cheese, yogurt, milk, fermented boiled milk.

In the second, meat and seafood alternate. For variety, fruits and vegetables are added (except grapes, bananas, carrots, potatoes and other starchy foods).

In the third, efforts are aimed at consolidating the result. The cycle consists of seven steps:

Dr. Ducan's protein diet
  • 1 day - proteins;
  • 2 vegetables are added to the proteins by 2;
  • for 3 + 2 fruits;
  • for 4 + 2 rye croutons;
  • for 5 + 50 g of cheese.

On the sixth day, up to 250 g of starchy vegetables are allowed. Resilience bonus - Sunday dinner In the 4th stage, a mono-protein diet is assumed once a week.

To activate metabolic processes, you need to walk daily for 30 minutes at a speed of 2 steps per second.