Cheap high protein foods. Inexpensive nutrition during training

? " Everyone knows this healthy and tasty product. Athletes and people on a diet eat chicken meat in their diet. The fillet goes well with any side dishes and sauces, and your family’s iceberg salad with chicken will appeal to all.

Products for the dish:

• 300 grams of iceberg leaves;
• 200 grams of chicken;
• 2 large tomatoes;
• 60 grams of cheese;
• 2 cloves of garlic;
• 3-4 branches of dill;
• 80 ml of mayonnaise.

Chicken salad with iceberg salad:

1. Wash and boil the chicken in salted water. Add your favorite spices or at least black peppercorns and bay leaf.
2. Cool the meat and only then cut into small cubes.
3. Wash and dry the iceberg. Cut into coarse pieces or tear by hand.
4. Wash the dill, shake and chop finely.
5. Peel the garlic, pass through a press.
6. Grind cheese into crumbs manually or grate.
7. Combine all components, season with mayonnaise and cool before serving.

Tip. Why is iceberg salad bitter and how to fix it? If you are not lucky with the purchase, you will have to correct the situation. To remove the unpleasant taste, the leaves need to be soaked briefly in cold water, in which citric acid is diluted. After a while, pour the contents into a colander and rinse under running water.

Iceberg Salad with Chicken Recipe

Low-calorie and healthy version of the dish. It uses olive oil and lemon juice as a dressing. Tell me, what's bad here? It seems that this is suitable even for children.

Necessary components:

• 1 double chicken breast;
• 200 grams of iceberg leaves;
• 3 medium tomatoes;
• black and allspice;
• ground bay leaves and coriander;
• spicy or sweet paprika.

For the sauce:

• 30 ml of olive oil;
• 15 ml of lemon juice.

Iceberg Salad Chicken Recipe:

1. Cut the fillet in half, wash and dry the meat. Grate with pepper, bay leaf and coriander. Sprinkle with hot pepper or sweet pepper at the end. Add salt.
2. Heat the pan over low heat and drizzle with oil.
3. When the oil pan is warm enough, put the pieces of meat and fry until cooked. Do not overdry! For this, in no case do not fry the fillet for more than ten minutes.
4. While the filet cools down, tackle the Iceberg. Wash the leaves, dry and chop or tear into medium pieces.
5. Wash the tomatoes and cut into slices.
6. Combine olive oil and lemon juice.
7. Chicken fillet cut into slices.
8. Put lettuce in a bowl, then chicken and tomatoes.
9. Season the ingredients with the sauce.
10. Serve immediately until the tomatoes give the juice.

Tip: to keep the meat juicy, do not pierce it with a knife or fork when turning in a pan.

Important: if you do not know how many calories in an iceberg salad, then this figure is 14 kcal per 100 grams.

Iceberg and Chicken Salad

With the addition of eggs, there will always be a satiety of ordinary vegetable. But it is not for nothing that they say that eggs should not be eaten at night. That's right, our stomach digests them hard. No, not so long, but before going to bed, you should not load the body with such a product.

What to get from the refrigerator:

• 200 grams of chicken breasts;
• 1 head of iceberg;
• 6 chicken eggs or 10 quail;
• 1 fresh cucumber;
• 3 tomatoes;
• 100 grams of pitted olives;
• 200 grams of cheese.

Iceberg lettuce salad recipe:

1. Boil eggs, then cool and peel. Cut into small pieces.
2. Wash and dry the leaves of the Iceberg. Tear or chop finely.
3. Wash and cook chicken meat in salt water.
4. Cool the finished fillet and cut into cubes or tear into fibers.
5. Wash and chop the cucumber, if young, into small cubes. If not, then peel the fruit first.
6. Wash the tomatoes and cut into cubes too.
7. Drain the liquid from the olives.
8. Grate the cheese on a zest grater.
9. Combine all ingredients, add spices, drizzle with oil.

Chicken and Iceberg Salad

This salad is incredibly delicious and delicious. The dish includes sweet pear, and tender chicken meat, and expensive gourmet parmesan, and juicy Iceberg, and pine nuts with a spicy aftertaste.

Grocery list:

• 1 pear;
• 1 head of iceberg;
• 100 grams of parmesan;
• 100 ml of olive oil;
• 200 grams of chicken breast;
• 30-40 grams of your favorite spices;
• 100 grams of pine nuts.

Iceberg Salad Recipe:

1. Wash the fillet, dry, salt and grate with your favorite spices. It can be marjoram, basil, rosemary, a mixture of peppers or Italian herbs, cardamom, sweet paprika, chili, turmeric, curry or whatever you like.
2. Next, you need to fry the meat. To do this, heat the pan, add a little oil and fry the fillet until cooked on both sides. Cooking time should not exceed ten minutes.
3. When the meat is ready, remove and allow to cool.
4. Wash, dry and cut the pear into thin slices.
5. Wash and dry the iceberg. Tear the leaves in coarse pieces and immediately put in the dishes.
6. Cut the cooled meat into small cubes. Put on the leaves of the iceberg.
7. Top with a pear.
8. If the cheese is salty enough, then you do not need to add salt. Grate Parmesan and sprinkle salad on it.
9. Fry the nuts in a dry frying pan until golden brown.
10. Sprinkle salad with kernels and sprinkle olive oil on top.

Tip: if the list of spices with which you wiped the bird does not contain dry garlic and rosemary, then take 2-3 cloves and simply put next to the meat during cooking. Put a sprig of rosemary there and cover everything with a lid. The meat will absorb the smells of natural spices.

Smoked Chicken Iceberg

In the recipe you will find a set of ingredients that you have always been afraid to combine. First of all, the snack is designed for smoked meat lovers. To business!

The right ingredients:

• 200 grams of pickled mushrooms;
• 1 smoked chicken breast;
• 6 sheets of Iceberg;
• 100 grams of crackers;
• 200 grams of canned pineapple;
• 1 small onion;
• 30 ml of olive oil.

Iceberg Salad Recipes:

1. Chicken meat into small cubes and put aside.
2. Open a jar of pineapple, drain the juice and cut into small cubes.
3. Preheat a frying pan with a small amount of oil.
4. While the pan is heating, chop the onion into a very small cube.
5. Mushrooms also chop. If these are small mushrooms from a purchased can, then they can be sent in whole or cut into two or four parts. It is important to consider that in the process of stewing mushrooms will significantly decrease, giving their water.
6. Pour mushrooms with onions into the heated oil, mix. Simmer together for about five minutes.
7. Wash and dry the iceberg. Chop on small pieces or break yourself.
8. In one dish you need to collect the salad. To do this, combine chicken, pineapple, onion with mushrooms, lettuce.
9. Fill everything with oil and add salt.
10. Sprinkle croutons on top and serve until croutons have softened and turned the whole salad into porridge.

Tip: crackers can be prepared at home so that they are fresher, softer and tastier. To do this, cut bread into cubes and roll them in olive oil. You can add your favorite herbs. After this, pour the pieces into a preheated dry pan and bake until golden brown.

Chicken meat is very easy to cook. Fillet is cooked quickly and takes any spices, changing its taste. If you doubt the iceberg salad is beneficial or harmful, then you should not be torturing yourself with this thought. The leaves contain many useful elements that saturate the body. So cook and enjoy.

Iceberg salad is a novelty today for many housewives. It is a leaf-shaped head out, brings great benefit the body and human health. This vegetable is perfectly stored in a cold place for up to three weeks. Very interesting and useful are salads with iceberg lettuce (we will consider recipes for preparing some of them below). The vegetable itself is endowed with a mild taste and a bitter stalk, so it is most often removed. Such a salad goes well with many vegetables, pasta and other products. Consider a few simple recipes.

Green salad with cheese dressing

Ingredients: cherry tomatoes, cucumber, red onion, iceberg salad, cilantro and parsley to taste.

For refueling: two tablespoons of low-fat sour cream, thirty grams of hard cheese, one spoon of mustard, one clove of garlic and salt to taste.

Cooking

Salads with iceberg salad, the recipes of which we will study today, are prepared very simply. To prepare one of them, you need to rinse the vegetables and cut to your liking. Greens are chopped and added to vegetables along with lettuce. Next, prepare a dressing. To do this, cheese and garlic are crushed with a blender until fine crumbs are formed. Then they add sour cream and mustard, mix well and salt. Ready dressing is poured over the salad and served, laying it on a large dish.

Iceberg salad: recipe with photo

Ingredients: green olives, French mustard, as well as half a lemon, one apple, an iceberg salad and one cucumber, olive oil and salt to taste.

Cooking

The olives are cut into two parts, the apple is grated, the cucumber is cut lightly, the iceberg lettuce leaves are torn by hand. All prepared components are gently mixed. Next, prepare a dressing. To do this, mustard is mixed with lemon juice and salt, as well as olive oil, mix everything thoroughly and pour salad over with this dressing. When serving, the dish can be decorated with halves of boiled eggs.

Kefir Salad

Ingredients: one round of iceberg lettuce, eighty grams of kefir, seventy grams of sour cream, one spoon of mayonnaise, two cloves of garlic, one spoon of table vinegar, one spoon of sugar, a light portion of one leek, two hundred grams of cherry tomatoes and salt to taste.

Cooking

Delicious salads like this one are quite simple to prepare. To do this, it is necessary to cut into four parts, throwing the stump. Next, prepare a dressing. To do this, crush the garlic, put it in a blender along with kefir, sour cream, mayonnaise, sugar and vinegar, as well as salt and pepper, beat everything well. Then “salad boats” are laid out on a dish and well filled with dressing. Leek is chopped and sprinkled with salad, halves of tomatoes and grated cheese are placed on top. As you can see, it’s very easy to make delicious salads like this one.

Celery and Tomato Salad

Ingredients: Iceberg lettuce - one hundred grams, one hundred grams of tomatoes and celery root, ten grams of leek, one tablespoon of vegetable oil.

Cooking

Chop lettuce, add celery root, previously grated, mix a little. Then they put chopped tomatoes and onion rings, salt, sprinkle with oil and serve. Salads with iceberg lettuce, the recipes of which we are considering today, are low-calorie, so they are great for those who monitor their weight.

Mushroom salad

Ingredients: one hundred grams of Iceberg salad, one spoon of fried mushrooms with sour cream, two boiled eggs, one spoon of fat sour cream, fifteen grams of leek, salt and spices to taste.

Cooking

Today we are reviewing delicious salads with photos. To cook one of them, you need to cut lettuce and eggs, put them on a dish, add mushrooms, mix and put on top the leek rings. This dish is served with sour cream.

Salad with garlic and cottage cheese

Ingredients: one hundred grams of low-fat cottage cheese, one hundred grams of fat sour cream, three cloves of garlic, one hundred grams of iceberg salad, two soft-boiled eggs, ten olives, twenty grams of leek, salt to taste.

Cooking

Iceberg salads, the recipes of which are very interesting, are prepared quite quickly. According to this recipe, you need to mix the cottage cheese with sour cream, crushed garlic and salt. A leaf of lettuce is put on a dish, spread with a curd mass, cover with another leaf and again spread the curd. This continues until five layers are formed. Then the product is doubled and sprinkled with leek rings. Serve a salad with eggs and olives cut in half.

Iceberg with omelet

Ingredients: one hundred grams of iceberg lettuce, one hundred and twenty grams of finished omelet (two eggs, one spoonful of starch and milk), ten grams of leek.

Cooking

Delicious salads (whose photos you can find in the article) are prepared very simply. According to this recipe, you must first prepare an omelet from the above components. When it is ready, it is rolled up and cut into rings. Lettuce and leek are also chopped. All products are combined in a bowl, salted, sprinkled with vinegar or added as desired ketchup, mixed and served on a large dish.

Iceberg with Chicken

Ingredients: one head of iceberg lettuce, three hundred grams of chicken, three cherry tomatoes, one hundred grams of hard cheese, fifty grams of crackers, three tablespoons of mayonnaise, salt and pepper to taste.

Cooking

Leaves of lettuce are coarsely torn by hands, fillet cut into cubes, salt, pepper and fry in olive oil until golden brown. The cooled chicken is put to the salad, add crackers and chopped tomatoes, salt and sprinkle with hard cheese, previously grated, put mayonnaise. All components are well mixed, served salad on a large dish.

I promised to tell you how to cook it deliciously. So: today simple and affordable cooking recipes. Together we will make a gorgeous ice mountain (as the name of this plant is translated), and conquer it, reaching the very top of culinary art.

Experienced culinary specialists know what can be prepared from the leaves of the Iceberg and how beautiful it can be done. More often, of course, salads are made from it. But they are also used to decorate different dishes. And if you take lettuce as plates for serving food, then the guests will appreciate your creativity and you will be recognized as an experienced hostess.

Relatively neutral in taste, the Iceberg goes well with a wide variety of products. Culinary experts from around the world willingly add it to salads, hamburgers and sandwiches. A little smoked meat, boiled chicken, boiled pork, eggs, rice - and the result is nutritious and delicious dishes.

Iceberg Salad with Tomato and Sweet Pepper

Dietary and very simple. I take the ingredients by eye, I’m sure that you can do it.

• Tear the leaves with your hands, add chopped tomatoes, cucumber, sweet pepper (you can yellow to play with colors), basil and dill.
• Season with olive oil or just drizzle with lemon juice.
• It remains to salt and add a little pepper. Stir and immediately start to regale - all salads are useful when they are fresh.

Iceberg with Egg and Cheese Recipe

According to this recipe, you will get a fairly substantial Iceberg cabbage salad.

• For this salad, cut the leaves into thin strips, add grated hard cheese and a hard boiled egg (cut it).
• You can fill with sour cream, if you don’t worry about the figure, then with mayonnaise, it’s more delicious.
• Salt, if you want sharper, then pepper. You can also use yogurt as a dressing here, it is healthier. I did Greek and I liked it.

There are many recipes based on this healthy ingredient. These are mainly salads, but there is a puree soup that Iceberg decorates with its presence, and is worth it.

Iceberg puree soup - a simple recipe

I hope that you will enjoy a simple soup puree, especially since the recipe is quite original - with a quail egg and salmon.

Take:

• Iceberg - 1 pcs.
• Quail eggs - 8 pieces.
• Cherry Tomatoes - 16 pieces.
• Salmon - 100 gr.
• Olive oil - 4 tablespoons.
• Lemon juice - 1 tablespoon.
• Salt, parsley, black pepper.

Cooking:

1. Boil the eggs, and cut each in half. Cut the cabbage into large slices, cut the cherry into four parts, chop the parsley finely. Cut the salmon into thin slices.
2. Beat the olive oil with lemon juice in a blender, season with pepper, parsley and salt, whisk again - the dressing is ready.
3. Put the iceberg in a salad bowl, slide the salmon on top, decorate with tomatoes and eggs. Pour over the sauce. The dish can be made even more interesting if you add a little crackers with the taste of cheese or pomegranate berries. Experiment, don't be shy. Guests from such treats are usually delighted, believe me!
4. If you wish, you can add a handful of pine nuts and a little paprika - you get a completely different version of this salad.

Iceberg Salad with Chicken and Cheese

Another favorite recipe and incredibly simple, in addition, is chicken.

• Chicken fillet - 200 gr.
• Iceberg - 1 piece.
• Chicken eggs - 6 pieces.
• Cucumber - 1 pc.
• Tomatoes - 3 pcs.
• Hard cheese, grated - 1 cup.
• Black pepper, sunflower oil, salt.

Cooking:

1. Cut or tear the leaves with your hands, cut the chicken, tomatoes, eggs, cucumbers, grate the cheese.
2. Mix and season with sunflower oil, just remember to put the salt and pepper.

How to Cook Shrimp Iceberg

Be sure to add to your piggy bank, a great option for cooking shrimp salad.

We will need:

• Iceberg - 150 gr.
• Chicken Breast - 300 gr. (one joke).
• Chicken egg - 2 pieces.
• Pineapples, canned slices or slices - 240 gr. (1 can).
• Shrimps, boiled - 500 gr.
• juice from one lemon, mayonnaise and salt.

1. Boil the shrimp. I hope you know that you need to cook them very briefly, just a couple of minutes, depending on size. Digest, they will be rubber and lose their charm. Sprinkle them a little with lemon juice. Boil chicken breast and eggs and cut into small cubes.
2. Drain the liquid from the jar with pineapples, make small cubes from them, too, if they are cut into large pieces. Cut the iceberg into strips.
3. Now mix well and season with mayonnaise, not forgetting to salt.

Easy Salad with Mushrooms, Iceberg and Rice Recipe

Take:

• Iceberg - 100 gr.
• - 400 gr.
• Boiled rice - 300 gr.
• Onions - 1 pc.
• Canned pineapples - 1 can.
• Cucumbers - 2 pcs.
• Chives - 100 gr.
• Mayonnaise, vegetable oil, salt and spices.

1. Chop onions finely, then fry a little in a pan. Drain the liquid from the cans with mushrooms and pineapples, and cut into smaller ones.
2. Add mushrooms to the fried onions and fry additionally a little. Boil rice, chop the cabbage into strips, grate the cucumbers.
3. Lettuce should be laid out in layers in the following order:

• A layer of rice smeared with mayonnaise on top.
• Mushrooms with onions.
• Iceberg salad, sprinkled with mayonnaise.
• Pineapples and a layer of mayonnaise.
• Chives, finely chopped.
• Cucumbers and mayonnaise on top.

Consider adding some spices, feel free to add salt to taste.

A few tips:

1. To preserve all the vitamins, try not to cut the salad. Better tear your hands. And if you use a knife, then only ceramic.
2. It is better if you will not use mayonnaise for dressing, unless you cook it yourself at home. Better use balsamic vinegar and lemon juice.

Hello! Most people think that eating right is always expensive. And with sports training in general it is impossible to achieve outstanding results without expensive protein and gainers. Is it so? Let's figure it out. But first, I recommend you read my article. Do not pay attention to the name - all basic principles are described there proper nutrition. The most important basics, do not be lazy and read.

Talking about eating right is expensive, partly true. After all, the cheapest calories are in sunflower oil and sugar, and these are far from the most useful products. People with a lack of money often lean on sweet, flour and greasy - because it is very nutritious and inexpensive. But in order to eat right and be healthy do not forget about high-protein food. Although it is more expensive, but not much, if we focus on inexpensive protein foods.

Remember, protein (aka protein) - this is life itself. And if you want to be healthy and have a beautiful figure - you should keep balance proteins, fats and carbohydrates. Different sources recommend a different balance, but in general it looks something like this: We get 30% of calories from proteins, 25% from fats and 45% from carbohydrates. Carbohydrates are regulated depending on the goals: during mass gain - lean on carbohydrates, when drying - do not lean. Squirrels in any case should give us order 30% of calories.

Now let's discuss the importance of sports nutrition sold in specialist stores. It is very important! And above all, it important for the owners of these storesbecause you don’t have sports nutrition - they would have nothing to sell, and maybe they would even have to go to work at the factory 🙂 Yes, yes greatest benefit sports nutrition It brings precisely to manufacturers and sellers. No, I’m not saying that sports nutrition is bad, but its benefits are greatly exaggerated. And this is done so that it sells better. After all, for what the buyer pays money, buying a bank gainer? For a few pounds of nutritious powder? Not. He is above all pays for a dream packed in a jar. For him, it's not just a powder, but a kind "Magic wand"with the help of which he can easily pick up the desired muscle mass. But actually it’s just a nutritious powder that only one superior to ordinary food. In convenience. Indeed, it’s easier to eat as always, leaning more on meat and 2-3 times a day Knead yourself a protein shake than eat a few dozen eggs a day, a pound of meat, a pound of cottage cheese and drink a liter of milk. Therefore, in my opinion, the only advantage of sports nutrition before eating ordinary - this convenience of reception.

Due to the reassessment of the importance of sports nutrition, many underestimate the usual nutrition. But this is the basis! Properly balanced nutrition is much more important than any sports supplement.

Since, in the framework of this article, we say about inexpensive nutrition during training - then we will not consider sports nutrition, but focus on normal nutrition. It may not be so convenient, but it’s inexpensive and no less effective.

3 whales on which food is kept for muscle growth

1. Calorie content. If you consume less calories than you spend, you can forget about any weight gain - you will lose weight, no matter what expensive proteins you take.

2. Proportions of Proteins / Fats / Carbohydrates (30/10/60) . Regular diet modern man includes too much fat and too little protein. Such food is tastier, but more harmful. And if you don’t keep the right balance, you risk fattening, and not gaining muscle mass.

3. Amino acid profile of proteins. Variety of consumed proteins - dairy products, eggs, fish, seafood, red and white meat, offal. The more diverse - the higher quality will be the amino acid profile.

The best low-cost training products

Squirrels

• The eggs. From 0.8 rub / gram protein
• Chicken breasts. From 0.8 rub / gram protein
• A fish. From 0.8 rub / gram protein
• Cottage cheese. From 1.3 rub / gram protein
• Milk. From 1.3 rub / gram protein

It is worth noting that for a gram of high-quality protein from a sports-food can, you will have to give rubles 5 . The benefits are clear.

• Sugar. From 4 kopecks / gram of carbohydrate
• Pasta. From 4 kopecks / gram of carbohydrate
• Fig. From 5 kopecks / gram of carbohydrate
• Oatmeal. From 6 kopecks / gram of carbohydrate
• Buckwheat. From 7 kopecks / gram of carbohydrate
• Potatoes. From 20 kopecks / gram of carbohydrate
• Fruits. From 40 kopecks / gram of carbohydrate

Moreover, if you need long carbohydrates - then there is nothing better buckwheat and rice, what if faster - then pay attention to oatmeal, potatoes and pasta. Well, if you need very fast carbohydrates - then there is where to roam - starting from fruit and ending with the usual sugar.

So as you can see eat right and wherein inexpensively – possibly. The main thing is to set a goal! And already training without proper nutrition is a waste of time and effort.

Success in training and inexpensive proteins!