Protein diet for 14 days: a menu for effective weight loss

A 14-day protein diet is the most effective way to lose weight at home for people who want to lose a few pounds or get rid of obesity, but are not ready to give up their usual foods immediately. The diet is designed so that hunger is practically not felt. By adhering to this regimen, a person loses an average of 5-8 kilograms in two weeks.

What is a protein diet

The basis of a diet program is to increase protein intake and minimize fats and carbohydrates. Saturation of the body with the necessary vitamins occurs due to the abundant consumption of micronutrients, fruits and vegetables. This weight loss method is suitable for people who are accustomed to an active lifestyle - sports will significantly increase the effectiveness of the protein diet and the assimilation of food.


protein diet menu for weight loss

The protein diet does not provide a clear menu and can be adjusted as desired, but even with an alternative replacement, giving up the body's usual products is a kind of stress for the whole body.

Therefore, in order to prevent weight loss from harming your health, it is necessary to follow certain rules in a protein diet:

  • food intake should be at least 6 times a day;
  • It is forbidden to consume any alcoholic beverages;
  • eat 3 hours before bedtime;
  • Drink at least 2 liters of ordinary boiled water a day.


A change in diet does not go unnoticed and in some cases can have a negative impact on human health. When observing any diet, it is necessary to take into account not only the current state of health, but also previous diseases.

Before starting a protein diet for 14 days, you should consult your dietitian about side effects to prevent complications, and consider the dangers of using them in such cases:

  • for heart disease;
  • liver diseases;
  • breastfeeding and pregnancy;
  • kidney stones, other diseases of the urinary tract;
  • hormonal diseases.

Protein diet to lose weight at home

A 14-day protein diet is effective for weight loss, because animal fats and carbohydrates are completely eliminated from the diet within two weeks, replacing them with proteins and proteins of natural origin - meat, fish.

Everyone can change according to their choice: divide lunch, breakfast and dinner into two parts, replace chicken with veal, fish with seafood.

Approved products

  1. Dietary types are allowed and mandatory, such as chicken, beef, rabbit.
  2. Dietary types should be chosen among fish: rye, hake, pelengas.
  3. Small amounts of rice and buckwheat are allowed.
  4. Replace sweets with walnuts.
  5. Allowed dairy products: low-fat cottage cheese, milk, cheese, kefir, goat cheese.
  6. All types of edible mushrooms and eggs are allowed.

Prohibited Products

Prohibited foods in a protein diet

Meat and fish are the main ingredients of a protein diet, but lean types of these products should be cooked. Under no circumstances will pork or lamb be suitable. Not allowed for veal or mackerel. All types of dough and sweets should be excluded. You can't fill salads with sunflower oil, sour cream, mayonnaise, just lemon juice.

You should never use:

  • canned meat or fish;
  • semi-finished products;
  • fatty dairy products: sour cream, baked milk, yogurt;
  • carbonated water;
  • vegetables high in starch.

14-day protein diet menu

When designing a menu, there are certain recommendations for cooking and selection of products, but there are no clear rules and norms. The essence of the diet is to completely eliminate fats from the diet and replace them with natural proteins. Protein products should only be chosen for your body, your health condition and your dietitian's recommendations.

  1. Breakfast.Breakfast with a protein diet for almost 14 days is virtually unchanged - a small amount of fermented milk, low-fat yogurt, cottage cheese or cheese. Apple or vegetable salad is ideal for fruits. Sugar-free green tea is recommended for drinks. It is recommended to drink a glass of boiled water ten minutes before meals to relieve hunger.
  2. lunch.Covers the preparation of a wider range of protein foods. Recommended meat products to choose from: boiled chicken breast, 100 grams of grilled beef, 150 grams of cooked rabbit. Boiled or cooked fish (not more than 150 grams) may be accepted. From the liquid: ear or chicken broth, more than three tablespoons. For the second: two tablespoons of rice or buckwheat, vegetable salad and unsweetened fruit, juice.
  3. Lunch.It should contain high-protein meat or fish dishes. Chicken - 250 grams, beef - 200 grams, fish - 150 grams. Tomatoes, cucumbers, lettuce. You can cook broccoli and cauliflower to avoid getting bored with fresh vegetables. Recommended seafood dishes: boiled mussels, oysters, squid ring salad.