Kim Protasov’s diet menu – recipes 1-2 weeks

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Those wishing to switch to proper nutrition, get rid of excess weight, Kim Protasov’s diet is ideal – recipes for 1-2 weeks, the main menu of which is apples, vegetable salads and fermented milk products (yogurt, kefir, cottage cheese). It is easy to adhere to such a food system, since there is no need to refuse a lot of your favorite food. Thanks to the various recipes of Kim Protasov’s diet, it is possible not only to lose up to 14 kg of excess weight, but also to improve the digestive system.

What is the diet of Kim Protasov

The main principle of the Protasov Kim diet is to maintain a balance of dietary fiber and proteins. Such a diet contributes to the gentle cleansing of the intestines and body from toxins, toxins, the breakdown of fats, and normalizes blood sugar. Fiber, while in the stomach, swells, due to this, the feeling of hunger is quenched, appetite and craving for harmful foods are reduced.

Nutritionists recommend limiting salt intake to Kim Protasov’s diet: this helps eliminate edema. As a result, a feeling of lightness appears, the skin acquires a healthy appearance. Diet Protasov (recipes 1-2 weeks) does not impose restrictions on the amount of food eaten. Officially allowed foods can be eaten for breakfast, lunch, lunch, afternoon snack, dinner, and even at night. It is important to drink more water, it is permissible to use green tea, herbal infusions.

Girl in big jeans

Stages of the Protasov diet

The brawl is designed for 5 weeks, consists of three main periods, each of which has its own rules. To achieve the desired result, it is important to adhere to all recommendations regarding diet. There are such stages of the Protasov Kim diet:

  1. Vegetarian. It lasts two weeks, in the recipes you can use raw vegetables, green apples, boiled eggs, low-calorie dairy products.
  2. Milk and vegetable diet + meat. Lean meat and fish are added to the recipes of the first stage, such food must be observed for 1 week.
  3. Exit from the diet. It is aimed at consolidating the result. This period (lasts 2 weeks) provides for a gradual increase in the calorie content of food, the introduction of other products into the diet.

Protasov diet menu 1-2 weeks

During the first 2 weeks of weight loss on the Protasov Kim diet, the menu consists of vegetables and fermented milk products in a 2: 1 ratio. You need to choose a low-calorie milk for recipes, not higher than 5% fat, it can be kefir, yogurt without additives, cheeses made at home. Prefer low-starch vegetables:

  • cucumbers;
  • cabbage (Beijing, white);
  • dill, parsley, onions;
  • eggplant, zucchini;
  • green beans.

It is advisable to steam the products or not to heat them at all. Daily with sour-milk products, vegetables, you can eat 1 boiled egg and 3 sweet and sour apples, preferably green. It is important to add fruits to the main food, rather than snacking on them, since a high glycemic index of apples can cause hunger and increase appetite. They should only be fresh – baked, soaked, dried can not yet be eaten.Diet Food Set

Allowed foods on the Protasov diet

Like other weight loss systems, Kim’s Protasov diet highlights a number of recommended and prohibited foods. Adhering to this table, you can easily abandon junk food, reduce the amount of energy consumed to 1500 kcal per day. Approved products include:

  • eggs
  • freshly squeezed juices;
  • kefir, fermented baked milk, milk, yogurt with a low percentage of fat content, 3% cottage cheese;
  • green apples;
  • fish;
  • meat (chicken, veal);
  • fresh vegetables (radishes, zucchini, cucumbers, bell pepper, radish, cabbage, carrots).

Protasov diet recipes 1-2 weeks

Based on the acceptable foods of the Kim Protasov diet, many delicious dishes have been compiled, thanks to which you can diversify your diet. You do not have to spend a lot of time on them – the recipes are simple and easy. Experimenting with ways to process products, you can indulge yourself every day with new exquisite culinary masterpieces. From different combinations of fruits and vegetables, you can come up with a lot of unusual salads, cocktails, snacks and desserts.

Dietary okrosha on kefir

  • Cooking time: 35 minutes.
  • Servings Per Container: 4 Persons.
  • Calorie content: 128 kcal / 100 g.
  • Purpose: for lunch, dinner.
  • Type of cuisine: Russian.
  • Difficulty making: easy.Okroshka on kefir

It is difficult to imagine Russian cuisine without okroshka, this cold soup pleases with its excellent taste at any time of the year. Fragrant herbs and vegetables give a feeling of freshness and coolness on a summer day. Radish gives the soup a spicy bitterness, kefir – a slight acidity and a delicate taste, and the absence of meat products makes okroshka low-calorie. Than this recipe is not an option for diet?


  • cucumber (fresh) – 1 pc.;
  • radish – 7 pcs.;
  • green onions – 150 g;
  • greenery – ? beam;
  • kefir (1%) – 1 l;
  • spices to taste.

Cooking method:

  1. Radish, finely chopped cucumbers.
  2. Chop the onion, mix everything.
  3. Pour the ingredients with kefir (you can slightly dilute with water), add spices.
  4. Sprinkle each portion on top with finely chopped herbs.

Celery Slimming Soup with Tomato Juice

  • Cooking time: 45 minutes.
  • Servings Per Container: 4 Persons.
  • Calorie content: 58 kcal / 100 g.
  • Purpose: for lunch.
  • Type of cuisine: Russian.
  • Difficulty making: easy.

The basis of the diet of Protasov Kim’s diet is vegetables, so celery soup will be an excellent dietary dish. The leaves and roots of the plant contain a lot of vitamins, and celery itself contributes to the normalization of metabolism, blood sugar, and the removal of excess fluid from the body. In addition to its beneficial properties, this soup also has excellent taste and aroma..


  • celery root (medium) – 1 pc.;
  • potatoes – 2 pcs.;
  • cabbage – ? head of cabbage;
  • carrots – 1 pc.;
  • onion – 1 pc.;
  • water – 2 l;
  • parsley, spices to taste.

Cooking method:

  1. Peel all vegetables, chop cabbage.
  2. Bring the water to a boil, put vegetables in it, cook until tender..
  3. Add spices to taste, sprinkle with parsley.

Diet omelet with vegetables

  • Cooking time: 20 minutes.
  • Servings Per Container: 3 Persons.
  • Calorie content: 122 kcal / 100 g.
  • Destination: for breakfast.
  • Difficulty making: easy.Omelet and tomatoes

Try making an excellent prescription diet omelet for the 1-2 week Protasov Kim diet. It has an amazing unique taste, is easily digested and at the same time saturates the body for a long time, satisfies the hunger. With such a simple recipe, you can not only diversify your daily diet, but also quickly get rid of extra pounds.


  • egg – 1 pc.;
  • cottage cheese (fat-free) – 120 g;
  • feta cheese – 50 g;
  • dill, parsley – 30 g each;
  • salt – a pinch.

Cooking method:

  1. Beat a raw egg with a mixer.
  2. Add cottage cheese to it, whisk again.
  3. Grate cheese on a coarse grater, mix with curd and egg mixture.
  4. Salt, add greens.
  5. Can be baked in the microwave for three minutes or in a skillet over low heat until cooked.

Tomatoes stuffed with cottage cheese and herbs

  • Cooking time: 25 minutes.
  • Servings Per Container: 4 Persons.
  • Calorie content: 76 kcal / 100 g.
  • Purpose: for breakfast, lunch, dinner.
  • Type of cuisine: Russian.
  • Difficulty making: easy.

Stuffed tomatoes for the Protasov diet in the first weeks are very easy to prepare. They can be either a regular everyday snack or a holiday treat. The combination of cottage cheese, herbs and garlic with the delicate pulp of a tomato gives an amazing delicate taste to the dish. The vibrant colors of the constituent snacks cheer up. To make the treat especially tasty, choose the most ripe and juicy tomatoes.Tomatoes with cottage cheese and greens


  • cottage cheese (low-calorie) – 1 glass;
  • medium-sized tomatoes – 5 pcs.;
  • garlic – 1 clove;
  • salt, pepper – a pinch;
  • lettuce – 5-6 pcs.;
  • dill, parsley – for decoration.

Cooking method:

  1. Grind greens, rub garlic on a fine grater.
  2. Add cottage cheese to them, pepper, salt, mix thoroughly.
  3. Cut the tops from the tomatoes, take out the core with a tablespoon.
  4. Add the pulp of tomatoes to the curd mass, mix.
  5. Begin with the resulting mixture of tomatoes, lay on a plate first lettuce, and then stuffed tomatoes.
  6. Garnish with greens if desired. Bon Appetit!

Carrot Salad with Yogurt

  • Cooking time: 20 minutes.
  • Servings Per Container: 3 Persons.
  • Calorie content: 35 kcal / 100 g.
  • Purpose: for breakfast, lunch, dinner.
  • Type of cuisine: Russian.
  • Difficulty making: easy.

This salad from the Protasov Kim diet as a recipe for 1-2 weeks is a real find for people who want to lose weight. Thanks to its simple ingredients, the preparation does not take much time, and the unusual combination of products gives the treat an excellent taste and aroma. In order not to increase the energy value of snacks, it is better to take fat-free yogurt, without additives and sweeteners..


  • carrots – 200 g;
  • garlic – 1 clove;
  • natural yogurt (without additives) – 40 g;
  • salt – a pinch.

Cooking method:

  1. Grate carrots on a coarse grater.
  2. Squeeze the garlic, add to the carrots.
  3. Season salad with yogurt, salt, mix.

Kefir beetroot slimming

  • Cooking time: 30 minutes.
  • Servings Per Container: 5 Persons.
  • Calorie content: 105 kcal / 100 g.
  • Purpose: for breakfast, lunch, dinner.
  • Type of cuisine: Russian.
  • Difficulty: easy.

Beetroot is a close relative of the okroshka. Fresh vegetables and herbs included in the recipe for the soup enrich the body with the necessary vitamins and minerals. Thanks to the low-fat kefir, beetroot turns out to be light, low-calorie, quickly digested, and beetroot contributes to a gentle cleansing of the intestines. Such a wonderful soup for a long time gives a feeling of satiety and refreshes on a hot summer day. Treat yourself to a healthy and easy cold beetroot recipe..


  • medium beets (raw, boiled) – 1 pc.;
  • boiled egg – 1 pc.;
  • cucumber – 1 pc.;
  • kefir (0-1%) – 1 l;
  • green onion, dill – to taste.

Cooking method:

  1. Cook, peel, grate beets.
  2. Cucumber, finely chopped egg, chop onion and greens.
  3. Combine all components, pour kefir, mix.Cottage cheese

Skimmed milk cheese

  • Cooking time: 25 minutes.
  • Servings Per Container: 25 Persons.
  • Calorie content: 98 kcal / 100 g.
  • Purpose: for breakfast, lunch, dinner.
  • Type of cuisine: Russian.
  • Difficulty making: easy.

Fat-free cheese is one of Protasov Kim’s best allowed diet foods, especially in the first two weeks. Finding it in a store is not easy, but cooking it yourself is quite realistic. In addition, the ingredients of home-made low-fat cheese will be natural, fresh, without preservatives or other additives. Thanks to this simple recipe, you will have more than one favorite protein-based dish..


  • milk (skim) – 1 tbsp .;
  • fat-free cottage cheese – 1 kg;
  • butter – 15 g;
  • vegetable oil – 1.5 tsp;
  • egg – 1 pc.;
  • soda -? tsp;
  • salt – 1 tsp.

Cooking method:

  1. Mix cottage cheese with milk in a pan until smooth.
  2. Put on a slow fire, constantly stirring, boil. Cook for about 10 minutes.
  3. Tilt the fermented milk mixture into a colander (if necessary, lay with gauze), allow the liquid to drain.
  4. Add the egg, butter, salt, soda to the curd, mix well. Boil another 10 minutes over low heat..
  5. When the mass thickens, put in a mold greased with vegetable oil, refrigerate overnight.

Cabbage and Apple Salad

  • Cooking time: 25 minutes.
  • Servings Per Container: 3 Persons.
  • Calorie content: 42 kcal / 100 g.
  • Purpose: for lunch, dinner.
  • Type of cuisine: Russian.
  • Difficulty making: easy.

Fresh vegetables and fruits are useful not only for health, but also for weight loss. Try to cook a simple cabbage and apple salad, invented for Kim Protasov’s diet for 1-2 weeks. Components for snacks are always at hand, cooking will not take much time, but everything turns out very tasty. Choose the freshest vegetables and fruits for the salad – they will enrich your body with vitamins and important trace elements.


  • cabbage – 250 g;
  • Bulgarian pepper – 1 pc.;
  • sweet and sour apple – 1 pc.;
  • onions – 1 pc.;
  • salt, apple cider vinegar – to taste.

Cooking method:

  1. Chop the cabbage, grind with salt.
  2. Cut the pepper into strips, onion in half rings, grate the apple on a coarse grater.
  3. Mix all the ingredients, season with vinegar, let stand for 20 minutes.
  4. You can add strawberries to the salad, sliced ​​in strips.

Diet cottage cheese casserole with apples

  • Cooking time: 40 minutes.
  • Servings Per Container: 3 Persons.
  • Calorie content: 170 kcal / 100 g.
  • Destination: for dinner.
  • Type of cuisine: Russian.
  • Difficulty making: easy.

One of the advantages of Kim Protasov’s diet is that there is no need to deny yourself your favorite foods, even desserts can be eaten. All recipes are adapted for each week of the system. Even at the beginning of losing weight, you can treat yourself to sweets, for example, cook a cottage cheese casserole. Lack of sugar makes the delicacy low-calorie, and apples give flavoring shades. You can also make cheesecakes from cottage cheese, bake them in the oven, add sour cream (low-calorie) to them.


  • cottage cheese (low percentage) – 400 g;
  • yogurt (2.5% fat) – 150 g;
  • apples – 250 g;
  • egg – 1 pc.

Cooking method:

  1. Peel and dice apples.
  2. Curd, yogurt, and egg? chop apples with a blender.
  3. Pour the second half of apples into a greased form, pour over the curd-fruit mass.
  4. Bake in the oven for half an hour.

Slimming Yogurt Fruit Salad

  • Cooking time: 15 minutes.
  • Servings Per Container: 3 Persons.
  • Calorie dishes: 40 kcal.
  • Purpose: for breakfast, dinner.
  • Type of cuisine: Russian.
  • Difficulty making: easy.Fruit salad with yogurt in a glass

Within 1-2 weeks of Kim Protasov’s diet, only apples are allowed to be eaten, so a salad can consist only of them. Refueling this appetizer is allowed with low-fat or low-calorie yogurt. Try adding cinnamon, vanilla to the salad and it will acquire an amazing aroma. This treat can be an excellent substitute for cakes and pastries. Due to its low energy value, fruit salad contributes to rapid weight loss..


  • apples – 2 pcs.;
  • yogurt (nonfat) – 150 g;
  • cinnamon, vanilla – to taste.

Cooking method:

  1. Peel and dice apples.
  2. Add yogurt, stir.
  3. Top with a pinch of cinnamon and vanilla.
  4. Garnish with a sprig of mint, serve portioned in a bowl..
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