合集

高蛋白一周

七十道每份蛋白质30克以上的菜：茅屋奶酪和鸡蛋早餐、鸡肉、鱼、火鸡、无糖小食。

70道食谱
$1.51–$5.70每份
5 分钟 – 1 小时 55 分钟烹饪时间
220–709每份千卡

Seventy dishes, each with 30 g of protein or more per serving: fifteen breakfasts on cottage cheese, eggs and tuna, twenty-two lunches, twenty-three dinners and ten snacks. Protein is counted from the ingredients, not from a label: 9 % cottage cheese, chicken breast, turkey, cod, tuna, shrimp, Greek yogurt.

The highest: buckwheat bowl with turkey and egg (63 g), chicken breast with mozzarella (63 g), cheese-topped cutlets (59 g). The lightest: vegetable chicken soup without potatoes, 221 kcal at 34 g of protein, and cod in foil, 266 at 35. The cheapest are cottage cheese with cucumber, the cottage cheese omelette and the tuna toast; the priciest are the shrimp and trout dishes.

早餐 15

茅屋奶酪香草煎蛋早餐15 分钟402 kcal≈ $2.05

咸三文鱼牛油果嫩滑炒蛋早餐15 分钟576 kcal≈ $3.94

燕麦粉奶渣松饼早餐20 分钟609 kcal≈ $2.27

鸡蛋火鸡芝士卷饼早餐18 分钟405 kcal≈ $2.22

金枪鱼鸡蛋黄瓜吐司早餐15 分钟384 kcal≈ $2.34

菲达奶酪鹰嘴豆沙卡舒卡早餐25 分钟623 kcal≈ $2.56

无糖苹果奶渣烤布丁早餐35 分钟607 kcal≈ $3.07

希腊酸奶配凝乳干酪、坚果和浆果早餐7 分钟467 kcal≈ $3.41

凝乳披萨薄饼早餐25 分钟445 kcal≈ $3.01

奶酪碎配莓果和麸皮早餐5 分钟339 kcal≈ $2.93

低脂干酪配芒果和奇亚籽早餐5 分钟276 kcal≈ $2.55

微波炉奶酪舒芙蕾早餐8 分钟373 kcal≈ $1.72

全麦金枪鱼奶酪吐司早餐8 分钟298 kcal≈ $2.01

苹果肉桂奶酪早餐5 分钟316 kcal≈ $2.10

金枪鱼蛋三明治早餐12 分钟342 kcal≈ $1.85

午餐 22

酸奶凯撒鸡肉碗午餐30 分钟564 kcal≈ $4.73

糙米搭配鸡胸肉和西兰花午餐30 分钟505 kcal≈ $2.55

鸡肉搭配奶油菠菜和 bulgur（粗麦粒）午餐30 分钟604 kcal≈ $2.69

火鸡腿烤根菜午餐1 小时 10 分钟621 kcal≈ $2.25

鸡肉碗配米饭和蔬菜午餐30 分钟605 kcal≈ $2.01

金枪鱼白豆碗（布尔格尔谷物碗）午餐25 分钟598 kcal≈ $3.57

火鸡配荞麦和蔬菜午餐30 分钟531 kcal≈ $2.64

鸡肉末肉饼配黄瓜莳萝沙拉午餐30 分钟430 kcal≈ $2.69

粗粒小麦米烩火鸡午餐40 分钟550 kcal≈ $2.12

荞麦饭配鸡肉和蘑菇午餐35 分钟543 kcal≈ $2.46

番茄牛肉恰舒舒里午餐1 小时 55 分钟609 kcal≈ $5.70

库斯库斯配鸡肉和蔬菜午餐25 分钟567 kcal≈ $2.90

蒸鳕鱼配米饭和蔬菜午餐30 分钟457 kcal≈ $3.54

凉拌鸡肉酸奶奥克罗什卡午餐25 分钟353 kcal≈ $3.00

鲑鱼清汤午餐40 分钟405 kcal≈ $2.65

鸡汤配鸡蛋和香草午餐40 分钟478 kcal≈ $1.51

蒸鸡肉丸配蔬菜午餐40 分钟379 kcal≈ $2.03

梭鲈鱼烤蔬菜午餐35 分钟291 kcal≈ $4.13

牛肉炖蔬菜（不放土豆）午餐1 小时 20 分钟444 kcal≈ $4.12

清淡鸡肉蔬菜汤（不加土豆）午餐35 分钟221 kcal≈ $2.34

火鸡肉丸蔬菜汤午餐40 分钟351 kcal≈ $2.43

荞麦碗配火鸡和鸡蛋午餐35 分钟710 kcal≈ $3.78

晚餐 23

马苏里拉番茄鸡胸肉晚餐30 分钟490 kcal≈ $3.14

芝士鸡排配新鲜沙拉晚餐20 分钟553 kcal≈ $3.32

彩椒洋葱荞麦炖火鸡晚餐20 分钟612 kcal≈ $3.09

空气炸锅版自制鸡块晚餐25 分钟472 kcal≈ $2.26

空气炸锅火鸡肉串晚餐30 分钟367 kcal≈ $2.63

火鸡配酸奶酱和荞麦晚餐30 分钟537 kcal≈ $2.67

火鸡肉丸在番茄酱中的烩煮，配 bulgur 粗粒小麦晚餐45 分钟584 kcal≈ $2.58

香脆裹粉鱼柳晚餐25 分钟459 kcal≈ $3.53

鸡胸肉肉饼配燕麦麸和花椰菜晚餐30 分钟458 kcal≈ $2.75

空气炸锅蒜香香草猪里脊晚餐32 分钟421 kcal≈ $2.56

鸡肉蔬菜卷饼晚餐20 分钟544 kcal≈ $3.34

空气炸锅蒜香柠檬虾晚餐15 分钟328 kcal≈ $5.05

香草空气炸锅鳟鱼晚餐22 分钟418 kcal≈ $4.43

鸡肉彩花椰菜米饭晚餐25 分钟404 kcal≈ $2.88

空气炸锅火鸡肉饼晚餐30 分钟473 kcal≈ $2.49

轻量酸奶凯撒沙拉晚餐25 分钟424 kcal≈ $2.69

烤箱烤鲑鱼肉丸晚餐35 分钟378 kcal≈ $3.49

空气炸锅鱼肉饼晚餐28 分钟351 kcal≈ $2.46

蒸鳕鱼配粗粒小麦与蔬菜晚餐30 分钟465 kcal≈ $3.05

烤架鸡胸肉配蔬菜晚餐30 分钟339 kcal≈ $2.53

蒸鱼配蔬菜晚餐25 分钟243 kcal≈ $3.44

锡纸蔬菜鳕鱼晚餐30 分钟266 kcal≈ $4.01

虾仁牛油果沙拉晚餐15 分钟383 kcal≈ $5.54

零食 10

黄瓜莳萝蒜味奶渣抹酱零食10 分钟357 kcal≈ $2.68

鹰嘴豆泥鸡蛋配蔬菜条零食15 分钟470 kcal≈ $2.56

鸡肉奶油奶酪拉瓦什卷零食20 分钟410 kcal≈ $2.80

罗马生菜叶金枪鱼茅屋奶酪沙拉零食10 分钟271 kcal≈ $2.92

奶酪香蕉牛奶奶昔零食5 分钟479 kcal≈ $1.89

牛油果虾仁生菜杯零食15 分钟276 kcal≈ $4.06

火腿芝士鸡蛋玛芬零食25 分钟489 kcal≈ $1.97

浆果杏仁甜奶渣零食10 分钟440 kcal≈ $3.13

空气炸锅鸡肉爆米花零食25 分钟355 kcal≈ $1.75

拉瓦什薄饼卷鸡肉鹰嘴豆泥蔬菜卷零食15 分钟418 kcal≈ $1.95

如何使用

“Plan a week from this collection” puts these dishes on every meal, and a day comes out at 120–150 g of protein for 1700–2000 kcal. If the goal is gaining, choose “gain” in the quiz and add a grain to dinners; for losing, the collection works as it is.

Cottage cheese and eggs work best at breakfast and as snacks, meat and fish at lunch and dinner: protein spreads over the day instead of landing in one evening piece. A serving of 25–40 g is absorbed best, which is why almost nothing here goes above 50 g at a time.

按此合集安排一周

常见问题

Is this enough without protein powder?

For ordinary training, yes: 1.6–2 g per kilogram of body weight comes from three meals of 30–40 g and a snack. Powder is for people who have no time to eat, and it is left out of the collection on purpose.

Why so much cottage cheese?

100 g of 9 % cottage cheese is 17 g of protein, cheap and with no cooking. If you are tired of it, take the tuna, egg and Greek yogurt options: there are as many of them here.

What suits children?

Cottage cheese pancakes, the sugar-free casserole, the cottage cheese omelette, nuggets, meatballs, turkey cutlets, fish cakes, steamed cutlets, cottage cheese with berries and egg muffins. Shakshuka and the cocoa shake too, if the child eats spices and cocoa.