Dietary dishes from chicken with a photo. Dietary breast is a favorite product of athletes and losing weight

We will need:

• one chicken breast;
• three cloves of garlic;
• 20 ml of olive oil;
• 4 tbsp. spoons of soy sauce.

How to cook diet chicken breast

Remove the skin from the breast, you can also separate the meat from the bone if desired. Place the skinless breast or fillet in a cup and pour in the sauce.


Add olive oil.


Grate the garlic cloves or run them through a press directly into the bowl of chicken.


If desired, you can add ground black pepper or other seasonings that do not contain salt. By the way, it's not in the recipe at all. The breast should be in the marinade for at least half an hour, and so that it is better saturated, sometimes turn it over. You can prepare the marinade separately by mixing garlic, oil and sauce in a small bowl.

Wrap the breast in foil. I used several sheets of foil at once, building a semblance of a cup. The remaining marinade was also poured into foil. Wrap the breast tightly and carefully so that the foil does not break through.

Bake the breast in a hot oven at 220C for 40 minutes. If the breast is small, then you will need less time.

As I said, dietary chicken breast can be eaten in any form. If you decide to serve the dish hot, cut fresh vegetables or prepare a side dish of rice or mushrooms, and possibly fruit.

And if you want, make a simple salad. Cut the meat, fresh cucumbers and tomatoes into strips, grate the boiled egg and season with sour cream or lean mayonnaise.

Diet chicken dishes- the basis of the diet of every losing weight. Chicken meat has more amino acids than beef and pork. In addition, the calorie content of chicken dishes is usually three times less than that of red meat.

OVEN CHICKEN WITH CAULIFLOWER

Ingredients:

• 1 regular size cauliflower
• kilogram of chicken fillet, from which we first remove the skin
• 150 g cheese, preferably hard
• favorite spices
• vegetable oil

Cooking:

1. Boil washed white cauliflower florets in salted water until tender, usually 15 minutes.
2. Cauliflower, like any vegetables, is placed in boiling water to preserve vitamins for boiling.
3. Cut the chicken fillet, salt a little, season with spices, fry in a hot frying pan until golden brown.
4. Put the cauliflower on top of the chicken and sprinkle with grated cheese.
5. Bake in the oven for about 20 minutes at 220°C. Read more:

CHICKEN WITH APPLE VINEGAR

Ingredients:

• 1 small chicken
• 4 small potatoes
• 100 g hard cheese
• seasonings
• sour cream
• 4 tablespoons regular apple cider vinegar

Cooking:

1. We cut the chicken into small pieces, get rid of the insides, rinse, put in a bowl, add salt, sprinkle with black pepper, sprinkle with apple cider vinegar, mix all the ingredients.
2. Let everything marinate for about 2 hours. Then we put everything in a pan, put the potatoes on top, cut into cubes, sprinkle with grated cheese and grease with sour cream.
3. We leave in a hot (250 ° C) oven until cooked (about 40 minutes). Serve chicken with green peas or corn.

HEN "SLIM"

Ingredients:

• 1 small chicken
• 2 cups long grain rice
• 3 large carrots
• about a liter of milk
• spices to taste

Cooking:

1. Cut the chicken into small pieces, salt, pepper and add seasonings, put in a large thick-walled pan.
2. On top we place onion, cut into rings, then - carrots, grated coarsely.
3. Level and pour pre-washed rice. Pour everything with milk, it should be 1.5 cm higher than the level of rice.
4. Salt, add spices and any favorite spices to taste.
5. We put on fire, bring to a boil, reduce the heat to a very small one and with a small boil, cover with a lid, cook for almost an hour.

Chicken under glass

The recipe is extremely simple: in the main dish only chicken meat. Garnish can be anything you like.

Washed chicken legs get rid of excess fat, cut, salt and place in a glass jar with a capacity of one liter. One bank can accommodate two legs. The meat must be placed in a dried jar, while we do not add water. We cover the top with a non-plastic lid and place in an unheated oven, turning on the fire to a medium level.

Fire can be below average.

That's the whole simple operation! And it only took you 15 minutes! Then, without your participation, everything will be cooked for another 1 hour and 20 minutes. You don’t need to check anything, we calmly do our homework.

After about an hour and a half, turn off the oven. The glass jar should still cool down, so we don’t touch it yet, at this time we clean and boil the potatoes. Boiled potatoes, took out oven a jar of chicken. There will be chicken juice at the bottom. Shake it up and pour the potatoes with the resulting sauce right in the pan, after draining the water. Here is our finished side dish. This recipe is low in calories as there is no added fat.

And we prepare the side dish according to our mood: you can diversify the dish with rice or buckwheat, the gravy will perfectly complement them.

Such a dish can also be prepared for a holiday: we put several cans in the oven at once and you can forget about the main dish, giving time to numerous salads and snacks. So easy and delicious diet meals from chicken will help to tasty feed the whole family and will not let you postpone overweight on your body.

Baked chicken breast

A beautiful tender diet chicken breast dish. Preparing is quite simple.

Ingredients:

• Breast - 1 pc.
• Kefir - 1 glass.
• Prunes - 3 pcs.
• Sour cream - 1 teaspoon.
• Garlic - 2 cloves.
• Dill - 1 bunch.
• Chili pepper - 1 pod.
• Salt and spices.

Cooking:

1. Wash the prunes and pour water, after 15 minutes cut it in half.
2. Dill wash and cut.
3. Remove the skin from the breast. Make cuts with a sharp knife and insert prunes into them.
4. Pour kefir into a deep bowl, add chopped chili slices, finely chopped, crushed garlic, dill, salt and your favorite spices to it.
5. Immerse the breast in kefir marinade and leave for 2 hours, longer if possible. The meat should be completely covered in the marinade.
6. Put the prepared meat in a pan or heat-resistant form, along with kefir marinade. Brush the top of the breast with a little sour cream and place in the oven for 30 minutes.
7. But the pickled breast can also be baked in foil. In this case, you can add chopped onions to it.
8. The meat is juicy and tender. It goes well with buckwheat, rice and fresh vegetables.

Bon appetit!

Salad "Governor's"

Light low calorie salad.

It will require:

• Chicken breasts - 2 pieces.
• Daikon radish - 2 pieces.
• Fresh cucumber - 2 medium size.
• Pickled mushrooms - 400 gr.
• Low-fat sour cream (mayonnaise) - 2 tablespoons.

Cooking:

1. Boil chicken breasts in water with a little salt. Cool and disassemble into fibers.
2. Grate the radish on a coarse grater. Squeeze out the juice lightly.
3. Cut cucumbers and mushrooms into thin strips.
4. Mix all prepared products in a deep bowl, adding sour cream.
5. Salt does not need to be added, its presence is in meat and mushrooms.
6. Put the salad in a beautiful dish. Decorate with mushrooms and herbs.

This delicious and light salad is suitable even for the festive table.

Chicken pastrami

Ingredients:

• One chicken breast, skinned
• A pinch of edible salt
• Dill and parsley 5 g each
• Garlic one clove
• A little sunflower oil

Cooking:

1. First, pour water into any container, add salt there and soak the chicken fillet in such a solution overnight.
2. The next day, parsley, dill and garlic should be chopped with a knife or in a blender, mix the resulting mixture with butter and rub the entire chicken breast with such compositions. Preheat the oven to 250 degrees and place the fillet there, after wrapping it in foil.
3. After 15 minutes, turn off the oven and leave the chicken meat there until it cools completely. The dish is ready.

Chicken breasts with tomatoes

Ingredients:

• Chicken fillet - 250 g
• Tomatoes - 200 g
• curry pinch
• Lemon juice - 10 ml
• A little bit of olive oil

Cooking:

1. Tomatoes should be pre-scalded with boiled water, peeled and finely chopped.
2. Add curry, lemon juice and a pinch of salt to them.
3. Then separate half from such a sauce and mix it with olive oil, after which rub the breast with the resulting mixture.
4. Put the meat on a baking sheet and bake in the oven for half an hour at a temperature of 180 degrees. Served chicken fillet with the rest of the sauce.
5. For those who love the exotic, tomatoes can be exchanged for canned pineapples, while the calorie content of the dish will not suffer, and the taste will become unusual.

Chicken breast with pumpkin

Ingredients:

• Ripe pumpkin - 300 g
• Chicken fillet - 200 g
• one bulb
• Carrot - 100 g
• A jar of fat-free yogurt or with a fat content of not more than 2%
• a pinch of dill
• A teaspoon of olive or sesame oil
• Salt and a little black pepper

Cooking:

1. Pumpkin and carrots should be washed and peeled.
2. The pumpkin is cut into slices, and the carrot is coarsely rubbed. The beam is cleaned and cut into thin rings.
3. Then you need to take a small container in which the resulting dish will be baked. The bottom is well oiled. First, the pumpkin and onion are laid out, and the chicken fillet, previously cut into medium-sized cubes, is evenly distributed on top. Put grated carrots on top.
4. After that, the dish is sprinkled with salt and pepper, after which it is sent to the oven for one hour. Baked chicken with pumpkin at a temperature of 200 degrees.
5. At this time, chopped dill is mixed with yogurt, and the dish is poured with this sauce ten minutes before the final readiness.

Rice porridge with chicken breast

Ingredients:

• Chicken fillet without skin - 300 g
• Dry brown rice - 200 g
• Bulb - 1 pc.
• Carrot - 150 g
• Sunflower oil - 15 ml
• Garlic one clove
• Salt and water

Cooking:

1. Finely chopped carrots and onions should be fried in a saucepan with a drop of oil, when the oil evaporates, you can add water so that the vegetables begin to stew.
2. During cooking, diced chicken fillet and chopped garlic are added there. While this mixture is being prepared, the water must be boiled.
3. Then rice is poured on top of the frying, which is slightly salted and does not mix. And at the end it is filled with hot water. Such a dish is being prepared under the lid on the slowest fire until all the liquid has been evaporated.
4. Five minutes before full cooking, the rice is mixed with the rest of the ingredients.

Diet pie with chicken fillet

Ingredients:

• Chicken fillet - 200 g
• Cottage cheese crumbly, fat-free - 200 g
• Chicken egg - 2 pcs.
• Rye and oat bran, 2 tbsp.
• Garlic one clove
• Baking powder half a teaspoon
• dried basil pinch
• a little thyme
• Salt and pepper

Cooking:

1. First, put the cottage cheese in a bowl, add eggs to it and mix everything well.
2. Separately, the bran is combined with a baking powder, and then the finished mixture is added to the curd. The dough can be a little salt and pepper, as well as pour a pinch of basil into it.
3. Chicken fillet is washed, dried on a towel and cut into small cubes. Crushed garlic is added to it.
4. The meat is mixed with the dough, which is poured into a wide mold (preferably silicone) for baking.
5. Cook the cake for about 30 minutes at 180 degrees. After cooking, the dish should be allowed to cool slightly.

Kharcho with chicken

Ingredients:

• Chicken fillet - 400 g
• White rice - 200 g
• Tomatoes - 400 g
• One large onion
• Garlic two cloves
• a pinch of dill

Cooking:

1. Chicken fillet should be put in water (about two liters) and start cooking over medium heat.
2. At this time, you can do vegetables that are cut into cubes. As soon as the chicken broth boils, rice is sent into it, which is cooked for about 10 minutes.
3. Then there you need to throw chopped tomatoes, onions and spices.
4. Five minutes later, chiseled garlic, salt and herbs are added to the soup. The fire is turned off, and the soup is infused for up to two hours.

Salad of chicken fillet and Chinese cabbage

Ingredients:

• Chicken fillet - 300 g
• Chinese cabbage - 400 g
• Lightly salted curd cheese - 100 g
• Pine nuts - 5 g
• Sour cream and yogurt 10 g
• A pinch of salt

Cooking:

1. First, the breast is pre-boiled in water for about 15 minutes, then it is taken out and left to cool completely.
2. At this time, Chinese cabbage needs to be chopped, squeezed a little with your hands and add salt.
3. Yogurt is mixed with sour cream, the fillet is cut into cubes.
4. Then the boiled breast is added to Beijing cabbage and curd cheese is sent there, which can be cut into pieces or simply torn with your hands.
5. The salad is dressed with prepared yogurt-sour cream sauce, and sprinkled with pine nuts on top. The dish is ready to eat.

All of these recipes can be easily recreated at home. They are prepared from simple and affordable products. They turn out very tasty and at the same time they will help not only to lose weight, but also to maintain graceful forms. At the same time, each dish gives a feeling of satiety for a long time.

How to cook diet chicken in the oven

You will need:

• chicken fillet
• orange juice (lemon)
• vegetables and herbs to taste

Cooking:

1. It is enough just to rub the chicken breast with any seasonings and put it in the baking sleeve. You can sprinkle lemon juice on top, and immediately add a variety of vegetables to the sleeve. All this will be baked for a very short time, literally 25 minutes, and without oil, only in the juice from the meat (only, again, you will have to exclude certain types of vegetables from the diet if you are on a therapeutic diet).
2. It turns out immediately and meat and side dish. Dried fruits and fresh fruits can be added. Seasoning should be used original, not a mixture. There is a lot of salt added to the mixtures in bags, so you should abandon it in favor of natural fresh herbs, or, in extreme cases, purchase dried herbs on the market. Baked chicken will be very tasty and without the addition of salt harmful to diets and your favorite packaged seasonings.
3. Try to rub the chicken with garlic, add Provencal herbs, thyme and rosemary and it is unlikely that anyone will notice the lack of salt. Moreover, in the absence medical contraindications, spices will be a useful addition. They accelerate the secretion of gastric juice, promote an accelerated metabolism and increase the digestibility of the product. If there is no baking sleeve, baking foil will perfectly replace it (just cover it tightly with a deep baking sheet and the meat will turn out very tender and juicy).
4. Very popular chicken breast recipe steamed. To make the dish appetizing, it is better to marinate the meat. The marinade should not contain vinegar or mayonnaise. If your diet is aimed at losing weight, use red wine diluted with water as a marinade. Even additional spices are not required. If the diet is curative, opt for marinating in onions: pieces of breast and a large amount of onion, cut into rings, are put into the pan.
5. Fried chicken breast, even when using olive oil and without skin, is not considered dietary, although it is very tasty. A crispy crust can be obtained even when baking. Read more:

Recipe for crispy diet chicken with ginger

You will need:

• white meat chicken, 4 fillets, 100 grams each
• a tablespoon of honey
• the same amount of orange or lemon juice
• a quarter teaspoon dried ginger
• pepper to taste (if you can use it)
• corn flakes (not sweet for breakfast, but plain cereal) in the amount of one third of the glass
• greens to taste.

Cooking:

1. The flakes will need to be crushed into crumbs; for this, use a simple blender or even a mortar.
2. Add dried herbs to them, mix and set aside.
3. Mix all remaining ingredients in a small deep bowl.
4. Put a couple of drops of oil into a baking dish and place the breasts.
5. Gently brush the sauce over the breasts and top with a thin layer of the corn flakes and greens mixture.
6. After twenty minutes of baking at a temperature of 180 degrees, juicy crispy chicken is ready.

Meat is a product of high nutritional value. It contains a large amount of animal protein, fats, good cholesterol, as well as vitamins, among which vitamin B12 is worth noting. This compound is found only in meat.

In order to lose weight, you should give preference to lean meats. Such meat does not contain excess fat and at the same time retains all the benefits of this product. Chicken can be attributed to dietary meat. The leanest part of a chicken carcass is the breast. This part consists of meat and practically no fat is deposited on it. To reduce the calorie content of a dish prepared from chicken breast, it is necessary to remove the skin before cooking. Thus, most of the fat is removed. Consider a few recipes for how to cook diet chicken breast:

To prepare this dish, you need to process the meat into minced meat. Pepper and salt should be added to the minced meat to taste. Everything is thoroughly mixed and one egg is added to the mixture. Everything is mixed again until smooth.

Minced meat is divided into parts, after which cutlets are formed. You can roll the blanks in flour or breadcrumbs.

Cutlets can be prepared by frying in a pan, with little or no oil. To reduce calories, you can cook cutlets in the oven or steam. Before this, the cutlets should be fried a little in a pan.

Baking breast in the oven in foil

In order for the dietary chicken breast in the oven to turn out tasty and juicy when baking, the meat must first be marinated. by the most simple marinades in a similar case are soy sauce and a mixture of sour cream and spices. You can use any spices that are combined with chicken meat. For children, it is preferable to use the sour cream version of the marinade.

Remove the skin and fat from the breast, rinse under running water and dry a little with napkins. The meat must be coated with a pre-prepared marinade, put in a deep bowl and covered with a lid or plate so as not to wind up. Marinate the chicken breast for thirty or forty minutes. After this time, the meat should be wrapped in foil. Leave a small hole for steam to escape.

The prepared meat is sent to the oven for forty-five minutes, after which the dish is ready.

Cooking chicken in a slow cooker

Cooking chicken breast in a slow cooker is in many ways similar to cooking this meat in the oven. To begin with, the chicken is marinated for half an hour. Then excess marinade is removed from the breast, and it is wrapped in foil. Also, as in the previous case, it is necessary to leave a hole for steam to escape. Next, a small amount of water is poured into the multicooker bowl, meat wrapped in foil is placed there. The slow cooker is programmed for forty-five minutes, during which the dietary chicken breast in the slow cooker is brought to full readiness.

diet soup

Soups are an integral part proper nutrition. They should also be present in the diet of losing weight. There are a large number of various recipes diet soups, including chicken. Let's take an example of one of them. For cooking, you need to stock up:

• one chicken breast;
• four potato tubers;
• two carrots;
• one bulb;
• one sweet pepper;
• two or three cloves of garlic;
• a small head of cauliflower;
• any greenery;
• salt and spices to taste.

Chicken meat is cleaned of bones and skin and cut into large cubes. Chopped meat is placed in a pan and filled with water, after which the pan is put on fire. When cooking the chicken, a foam will form, which must be removed.

While the meat is cooking, peel and cut the potatoes. Peel and grate carrots. Peel the onion and chop finely. Cauliflower is disassembled into inflorescences.

When the meat is almost ready, cabbage and potatoes are sent to the pan. After that, chopped and peeled sweet peppers are sent there. Then grated carrots are sent to the prepared soup.

Diet chicken breast soup is cooked until fully cooked. Before you remove the pan from the heat, you need to add washed and finely chopped greens, spices and salt to it.

Diet salad with chicken breast

There are a lot of salads with the addition of breast. Consider the recipe for one of them. To prepare a salad, you need to take:

• half a kilogram of chicken fillet;
• a kilogram of green salad or Chinese cabbage;
• two tablespoons of almond oil or one hundred grams of almonds;
• one tablespoon of honey;
• one tablespoon of lemon juice.

The meat must be boiled until fully cooked, pour it with honey and salt, you need to leave the breast to marinate for twenty minutes. In the meantime, cut the almonds into petals and chop the lettuce or cabbage. After pickling, cut the almonds into petals, chop the cabbage, mix with nuts and chicken, pour over lemon juice

Diet chicken breast with zucchini

To prepare four servings, you will need two zucchini, three tomatoes, two onions, one large chicken breast (it can be small, but two), two cloves of garlic, four tablespoons of mayonnaise, half a glass of kefir, salt and spices to taste.

Zucchini must be washed under running water, peeled and cut into small cubes. The bulbs also need to be peeled and finely chopped. The chicken breast is washed, the skin is removed from it and the bones are removed. The meat is finely chopped. Tomatoes are also washed and cut into cubes.

Next, you need to take a baking sheet and put chopped meat and vegetables into it. All this is mixed and salted. Before cooking, spread the surface of the dish with a special sauce. The sauce is prepared by mixing mayonnaise, kefir and spices. The resulting sauce should not be too runny.

Prepared zucchini must be sent to an oven preheated to one hundred and eighty degrees for half an hour. At the very end, add grated garlic to the zucchini and mix thoroughly.

Diet chicken pie

To prepare this dish, you need to take the following ingredients:

• one package of rice;
• whites of eight eggs;
• a tablespoon of bran;
• half a kilogram of chicken fillet;
• low-fat cheese;
• baking powder;
• one tomato;
• one bell pepper.

Rice should be boiled. The meat is also boiled and cut into pieces. Egg whites are whipped into a strong foam. Then the proteins are mixed together with rice and ground in a blender until a mass similar to sour cream is obtained. Bran and baking powder are added to this mass. Everything is mixed again until smooth.

Next, you need to grease with a small amount of vegetable oil or cover a baking sheet with parchment. Put the mass on a baking sheet, spreading it evenly. After that, the baking sheet goes into the oven for twenty minutes. After this time, the semi-finished pie is taken out of the oven and a layer of chopped chicken is laid out on top of it, which is sprinkled with grated cheese. Then the baking sheet is sent back to the oven, where it remains until the cheese is completely melted.

Diet chicken breast in kefir

To prepare a dish of kefir and chicken breast, you need to take a breast, low-fat kefir, pepper, garlic, herbs and salt to taste. First you need to prepare the breast. It should be washed, peeled and cut into small pieces. Pieces of chicken fillet should be grated with a mixture of pepper and salt and transferred to a deep bowl, then pour low-fat kefir. The chicken should marinate for fifteen minutes.

After that, you need to transfer the chicken to a saucepan and simmer until there is almost no meat broth left, and the meat itself is cooked. A couple of minutes before turning off, you need to add a small amount of grated garlic, as well as finely chopped greens, to the dish being prepared. When the stewpan is removed from the heat, you need to tightly close the lid and leave the dish to stand for the next fifteen minutes, after which the dietary chicken breast in kefir is ready for use.

Diet chicken breast broth

Chicken broth is a source of trace elements, protein and vitamins. It is often used as a drink. Despite the simplicity of this dish, there are many diet recipes from chicken breast of various broths.

The easiest, rinse the chicken breast under running water. Remove skin. The meat should be placed in a saucepan and pour water, after the water boils, you need to drain and pour water again. This will remove clotted blood and fat, which is still contained in the breast. Thus, a dish rich in protein and amino acids is obtained. Some drink warm broth without additives. Sometimes salt and spices are added to the broth.

Those who have a tendency to be overweight are forced to constantly monitor their figure and their diet so as not to gain extra calories, and with them kilograms. From meat in most cases, they choose chicken, which is considered an ideal dietary protein product. Useful, promotes weight loss, low-calorie, nutritious, allows you to cook a lot of new dishes every day.

It is from here that the chicken diet originates, which is ideal for the menu of athletes and everyone who is fighting overweight.

Slimming mechanism

Why did the chicken diet suddenly become used for weight loss? How can meat help you lose weight? It turns out that the mechanism is quite simple:

• the absence of fats and carbohydrates causes the body to expend excess fluid first (it makes up a large part of excess weight), then glucose from muscle protein, and, finally, fat reserves in problem parts of the body;
• chicken meat contains a lot of protein, which restores muscle mass during weight loss, making the body pumped up;
• it has a lot of vitamins and minerals, so you don’t have to wait for exhaustion;
• its nutritional value eliminates the feeling of hunger, suppresses appetite;
• In order for the diet to be also low-calorie, you need to properly cook the chicken and know which parts of it are best to eat.

Calorie content of individual parts of chicken meat and offal:

Calorie content of chicken meat cooked in different ways:

According to the tables, it becomes clear that a low-calorie diet on chicken breast, boiled or stewed, is ideal for weight loss.

Basic principles

You need to know a number of secrets: how to cook, how to eat meat and even how to change your lifestyle.

1. Optimal duration: a chicken diet for 7 days will not allow the body to feel a lack of certain substances and become depleted, but it will be possible to lose 3-4 kg while maintaining muscle mass during this period.
2. Of all parts of the bird, it is better to use chicken fillet.
3. To reduce the fat content in meat, the skin must be removed from the chicken before cooking and the fatty layers removed.
4. Cook dishes on the second chicken broth, i.e., the first water after boiling is drained.
5. The best cooking methods are boiling, baking in foil, stewing.
6. Chicken is served with vegetables and herbs: vegetable fiber accelerates the absorption of fats remaining in the bird.
7. Keep it up to par physical activity so that the calories consumed are expended.
8. Drink plenty of pure .
9. In order not to break loose, do not be lazy to cook different dishes.
10. The exit should be gradual: beef is introduced in the first 2 days, then pork, lamb comes last. It is better to start eating fried meat only for 5-6 days.

The chicken diet is one of the few that can't be called a hunger strike, it's so nutritious and delicious. But in order for weight loss to be effective, know how to properly cook and eat this dietary meat.

Contraindications

Unfortunately, the chicken diet has a number of contraindications:

• diseases of the kidneys, urinary system, gastrointestinal tract, heart;
• pregnancy;
• lactation;
• chronic diseases;
• age up to 18 and after 55;
• rehabilitation period after surgery or a protracted illness.

Many may object that seriously ill patients during the recovery period are even specially prescribed boiled chicken broth, as it is very healthy and nutritious. However, we are not talking about complete nutrition, but about weight loss and a diet that does not differ in a balanced diet and therefore is contraindicated in the categories listed.

Advantages and disadvantages

Undoubtedly, the pros of the diet are much more than the cons. However, both of them should be studied and analyzed at the preparation stage. This will help you avoid disappointment.

• excellent taste of dishes;
• easily tolerated;
• absence of depressive conditions;
• the body is saturated with a large amount of vitamins and minerals;
• the immune system is strengthened;
• maintaining muscle mass;
• special value for athletes: chicken broth promotes the development of greater physical endurance;
• pressure normalization.

• risk of allergy to chicken protein;
• quick return of lost kilograms;
• increased load on the kidneys;
• too long a period can lead to a lack of fat, which will adversely affect metabolism;
• digestive problems as side effects: flatulence, constipation, bloating;
• the risk of protein intoxication.

Are you ready to face these shortcomings? Will they scare you?

Options

There are plenty to choose from.

with rice

There are a lot of variations of the chicken and rice diet. Their combination is explained by an attempt to balance the diet so that it contains not only protein (for muscle mass), but also carbohydrates. Losses can be up to 1 kg per day. The duration may vary.

Stock up on brown or wild rice. Soak a glass of cereal in water in the evening, boil or steam it in the morning, but without salt and spices.

• Option 1. Mixed

Designed for 3 or 5 days, but no more. During the day, in small portions, you need to eat 1 kg of boiled rice and 500 g of breast.

• Option 2. Alternation

It is very useful to alternate carbohydrate and protein days: a day (or 2 or 3 - depending on the chosen mode) sit on 1 kg of rice, then - on 1 kg of meat. Duration - from 3 to 6 days. You can drink green and black tea, coffee without sugar and milk. Even a teaspoon of honey is allowed.

• Option 3. With rice and vegetables

Designed for 9 days: rice, chicken, vegetables are consumed sequentially in a 3-3-3 alternation mode. During the first three days 1 kg of unsalted brown rice is eaten daily. During the second 3 days - 1 kg of boiled breast without skin and salt. The last 3 days - 1 kg of vegetables. Focus on white and green (cabbage, onion, zucchini, cucumbers, greens). Gram 200 you can take red (tomatoes, carrots, beets). Half of them are consumed raw, half - thermally processed.

• Option 4. With rice and apples

According to the previous model, a diet of rice - chicken - apples is also built. She is also 9 days old. But in the last three days you need to eat exclusively green apples and green.

All these diets are quite hard and long. Therefore, you need to have iron force will to reach the end and see minus 9-10 kg on the scales.

with buckwheat

Another tandem of proteins with carbohydrates is also suitable: chicken breast and buckwheat perfectly complement each other, preventing the body from depleting. There may be two options here.

• Option 1. Strict

A glass of buckwheat is soaked in the evening with water, in the morning it is boiled without salt and spices. During the day, 500 grams of basic products are eaten in portions. Duration - 3 or 5 days. Losses - 1 kg per day.

• Option 2. Gentle

With vegetables

Vegetable fiber accelerates the digestion of fats and promotes better absorption of protein. Therefore, the chicken breast and vegetable diet is considered one of the most effective. It is easily tolerated, designed for 7 days, but can last whole month provided that the menu is varied and includes a small amount of fat (for example, vegetable oil).

Vegetables can be any, but it is better not to take potatoes and corn. Losses - 3-4 kg per week and about 10 per month. If you choose a long fast, unsweetened fruits, rice and buckwheat are allowed (rarely and in small quantities).

• with cabbage

A good result is given by a diet on chicken and cabbage: minus 700-800 grams per day, hunger is not felt, there are a huge number of food options. Sample menu for the day:

The optimal period for losing weight on chicken and vegetables is a week.

In addition to these options, the chicken broth diet is very popular. For 3 or 5 days for lunch and dinner, 300 ml of broth is eaten. All other dishes are also prepared on it. For taste, it is allowed to add a little salt and vegetables (carrots, onions).

Menu

A sample menu for the week will help with the preparation of the diet:

Recipes

You need to know how to cook the breast so that it is healthy, low-calorie and dietary (without salt, fatty layers and skins). The more recipes you collect, the more varied the diet will be and the easier you will endure the diet.

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garlic clove.

Cooking:

1. Remove the skin, fat layers from the breast.
2. Cut into small slices.
3. Chop garlic and dill.
4. Mix meat with seasonings, add salt.
5. Fill with kefir.
6. Marinate 1-1.5 hours.
7. Place the chicken with the marinade in a dry skillet.
8. Simmer covered over low heat for 30 minutes.
9. Sprinkle with basil when serving.

The chicken diet is nutritious and safe for health. That is why she has so many followers. In search of weight loss methods, men choose it, fearing hunger strikes without meat. A variety of menus and excellent taste qualities of dishes - all this makes this protein food system so popular.

Chicken fillet is the most valuable product in the diet of a bodybuilder. With a low calorie content of 110 kcal per 100 g, it contains a whopping 23 grams of protein and just 1.2 grams of fat. In addition to easily digestible protein, chicken fillet contains magnesium, calcium, phosphorus, vitamins A, B1 and B2, as well as nicotinic acid.

Due to the low cholesterol content, chicken breast is included not only in the diet of athletes, but also in the diet menu for people with diseases of the cardiovascular system, liver and gastrointestinal tract. However, due to the low fat content, the meat often turns out to be dry and harsh, although with proper preparation this can be avoided.

Chicken fillet baked in foil

Ingredients:

• Chicken fillet - 1 kg
• Garlic - 4-5 cloves
• Spices

Rinse the fillet under running water, cut off the fat and membranes. Make an incision in the thickest part of each piece. Prepare a 4% salt solution. Soak the meat in cold salted water for 20-40 minutes. Then remove the fillet, blot it with a paper towel and rub with spices - it can be a mixture of peppers, curry, coriander, herbs. Pack each piece of meat in a foil envelope, after putting the pieces of garlic into the cuts and folds. Preheat oven to 90˚C. Lay the envelopes with meat on a baking sheet and place in the oven. Bake for 2 hours, making sure that the temperature in the oven does not rise. The fillet is juicy and tender - it can be served with a side dish or used for sandwiches.

KBJU per 100 g:

• Proteins - 24.88 g
• Fats - 1.56 g
• Carbohydrates - 0 g
• Calorie content - 119.13 kcal

Grilled chicken breast

Ingredients:

• Chicken fillet - 1 kg
• Lemon - ½ pc.
• Dijon mustard - 2 tsp
• Black pepper
• dried thyme

Rinse the meat under cool running water. After making cuts, as in the previous recipe, place the fillet in a bowl or pan. Squeeze the juice from half a large lemon, add mustard, pepper and chopped dried thyme. Don't salt! Mix the meat thoroughly, cover and leave for 25-30 minutes.

To fry the fillet, you can use a regular grill (pickled meat can be taken with you to nature), an electric grill, an air grill, a grill pan - any method convenient for you will do. Fry the meat for 10-15 minutes on each side until golden brown. Salt directly when serving. Instead of salt, you can use soy sauce, or a homemade sauce made from low-fat sour cream, herbs, garlic and salt.

KBJU per 100 g:

• Proteins - 30.05 g
• Fats - 1.88 g
• Carbohydrates - 1 g
• Calories: 158.18 g

Low calorie nuggets

Ingredients:

• Chicken fillet - 1 kg
• Small oatmeal - 150 g
• Egg white - 3 pcs.
• Curry

Rinse the fillet, cut into pieces the size of a matchbox and salt in water, as in the first recipe. Then remove excess liquid. Pour the egg whites into a bowl, put the meat there and mix well. In a separate bowl, mix oatmeal, ¼ tsp. salt and curry - it will give the crust a golden color. Roll each piece of meat in breadcrumbs and place on a baking sheet covered with parchment. Preheat the oven to 200˚C, place the meat in it and bake for about 15 minutes.

KBJU per 100 g:

• Proteins - 21.04 g
• Fats - 1.87 g
• Carbohydrates - 8.53 g
• Calories: 137.8 g

Braised chicken fillet with vegetables and rice noodles

Ingredients:

• Chicken fillet - 1 kg
• Thin rice noodles - 200 g
• 2 medium tomatoes
• 1 medium zucchini
• 2 salad peppers
• 1 bulb
• Sunflower oil - 1 tbsp.
• Spices

Heat oil in a pot or saucepan, add finely chopped onion and fry until translucent. Put the pre-washed and cut into small pieces meat into the pot, lightly fry, stirring constantly. Cover with a lid and put on a minimum fire. Peel tomatoes and zucchini, cut into small cubes. Cut the lettuce pepper into strips, after pulling out the middle. Send the vegetables to the pot with the meat, mix, add salt and spices to taste. When the vegetables are ready and the juice is released, put the rice noodles in the pot, wait for them to soften and mix. After 3-4 minutes, the dish will be ready. By the way, it can also be cooked in a slow cooker.

KBJU per 100g:

• Proteins - 19.92 g
• Fats - 3.41 g
• Carbohydrates - 12.85 g
• Calories: 167.29 kcal

Omelet with chicken breast and tomatoes

Ingredients:

• Boiled chicken fillet - 200 g
• Eggs - 2 pcs.
• Tomato - 150 g
• Sunflower oil - 5 g
• Spices

Divide the meat into fibers. Heat a frying pan with a little oil, put chopped tomatoes on it, fry until golden brown. Beat the eggs, adding salt and spices. Mix the egg mixture with the meat and pour into the skillet. When the eggs “grab” from the bottom, switch the fire to the minimum mode and cover the pan with a lid. Roast until done.

KBJU per 100g:

• Proteins - 16.27 g
• Fats - 5.22 g
• Carbohydrates - 1.52 g
• Calories: 119 kcal

Salad "Cubes"

Ingredients:

• Boiled chicken fillet - 500 g
• Boiled sweet potato - 300 g
• Feta - 150 g
• Avocado - 1 pc.
• 2 medium cucumbers
• sprig of fresh basil
• Olive or sesame oil - 2 tbsp.
• Dijon mustard - 2 tsp

Meat cut into cubes. Do the same with avocado, feta and pre-peeled vegetables. Finely chop the basil. Mix everything in a bowl, adding oil, mustard and salt.

KBJU per 100g:

• Proteins - 13.47 g
• Fats - 8.63 g
• Carbohydrates - 4.76 g
• Calories: 148.4 kcal

Chicken breast meatballs with cottage cheese

Ingredients:

• Chicken fillet - 1 kg
• Soft fat-free cottage cheese - 400 g
• Eggs - 4 pcs.
• Garlic - 5 cloves
• Spices

Rinse the fillet, chop with a blender or meat grinder. Mix with cottage cheese and eggs until smooth - it is best to use a blender here as well. Salt, add chopped garlic and spices to taste. Pour 1-1.5 cm of water into a deep frying pan, put on fire, bring to a boil. Shape the mince into balls and place in the pan. So that the mass does not stick to your hands, moisten them with water. Cover the meatballs with a lid, put on a minimum heat and simmer for 20-30 minutes, until the water has almost completely evaporated.

KBJU per 100g:

• Proteins - 20.06 g
• Fats - 2.22 g
• Carbohydrates - 0.42 g
• Calories: 106.8 kcal

Style Outcome

Chicken fillet is a healthy and nutritious product. With a little imagination, you can cook a lot of delicious and low-calorie dishes from it. We hope that our diet chicken breast dishes will diversify your diet and make your diet more enjoyable.