Calories Turkey, meat only. Chemical composition and nutritional value.

General rules

The turkey diet is one of the options for a fast protein diet of the classic type, which should be followed for 4 days.
If you strictly follow the turkey diet during this time, you can get rid of 4-5 extra kilograms of weight, which is a pretty good result even for the most demanding people. At the same time, the diet is completely balanced and makes it possible to maintain reduced weight for a long time after its completion. It should be noted that with this diet, carbohydrates in the human body will come mainly from foods accompanying the diet, namely vegetables, and therefore for people who are not ready to eat this dietary poultry meat in fairly large quantities every day, it is better to replace the turkey diet to any other based on vegetables.

Dietary product – turkey meat

Turkey, first brought to Europe by Columbus from the American continent, where it was bred by the Aztecs as the main poultry, is not without reason considered one of the indispensable dietary foods. In addition to the fact that turkey meat has a pleasant taste, it is easily processed by the human body, has a positive effect on its functionality and is characterized by a minimal cholesterol .

Nutritionists value turkey meat for the many substances beneficial to the human body that are present in its meat and do not actually lose their positive properties when the poultry carcass or its parts are heat treated.

Turkey meat

A turkey diet can include dishes with the meat of this bird (most often the sirloin part is used - breast) in boiled, baked and even stewed form. Just one portion of turkey eaten provides the human body with 60% of the daily requirement of vitamins , and the rich composition of microelements supports its functioning at a high level.

Vitamin composition of turkey meat (100 g)

For example, the high percentage of sodium content in turkey meat, which exceeds that in beef and veal, allows you to prepare dishes from this meat without adding salt, without leading to a significant loss of taste, which is important when a person follows a salt-free diet or a hypertensive .

In turn, the abundance of microelements such as potassium , which is almost completely absorbed by the human body when eating turkey meat, is indispensable for the dietary regimen of people who have recently suffered bone fractures, as well as for older people in order to prevent the development of osteochondrosis and osteoporosis .

In terms of the presence of phosphorus, turkey meat can be confidently compared with sea fish, which is the undisputed leader in the concentration of this microelement. The meat of this bird is rich in organic and fatty acids , phospholipids , triglycerides and amino acids ( tryptophan , valine , lysine , methionine , phenylalanine , isoleucine , leucine , threonine ).

Chemical composition of turkey meat (100 g)

The color spectrum of turkey meat, depending on its part, varies from pinkish-cream to light red. The breast (fillet) of this bird is often called white meat, since in comparison with other parts of the carcass these meat fragments are the lightest. The number of calories in a turkey is determined separately for different parts of its carcass and depends on the method of their preparation. So the energy value of a whole fried turkey is 282 kcal, boiled - 194 kcal, stewed - 113 kcal.

In turn, the calorie content of this bird is also affected by the presence of skin on it, under which, as a rule, all the fat accumulates. For example, the average energy value (calculated per hundred grams) of a whole turkey carcass with skin is 276 Kcal, while without skin it is 194 Kcal.

Nutrients in turkey meat (100 g)

The total amount of calories in turkey meat is small, however, for the purpose of a healthy diet, it is best to eat this dietary meat steamed or boiled in boiling water, especially since such cooking methods allow you to preserve almost all of its beneficial properties in this product.

Useful properties of turkey meat

A large amount of phosphorus, potassium, calcium and the low fat content of the meat of this bird (corresponding to veal) have a beneficial effect on the condition of the skeletal system, especially in case of joint pathologies, osteochondrosis , osteoporosis and recent fractures .

The protein that is part of turkey meat is absorbed by the human body by 95%, surpassing this figure even in chicken, which, together with the low cholesterol content, will bring undoubted benefits to people with excess weight and atherosclerosis .

Thanks to the amino acid tryptophan , which promotes the synthesis of quinolinic acid, kynurenine, melatonin and serotonin (the hormone of happiness) in the human brain, turkey meat has a positive effect on people suffering from insomnia , as well as those in a state of depression or stress .

Turkey meat is twice as rich in iron , which is necessary for the human body to prevent anemic conditions .

A fairly significant amount of zinc in turkey meat will help strengthen overall immunity , as well as increase male strength.

Fatty acids , like potassium , found in turkey meat in an optimal proportion for absorption, will be useful for vascular pathologies and heart diseases .

The rich vitamin and chemical composition of the meat of this bird is indispensable for athletes, people engaged in heavy physical labor and patients after acute illnesses.

Doctors recommend eating this dietary meat as a preventative measure for people with a hereditary tendency to cancer .

Due to the sufficient content of folic acid , vitamins and other useful substances in turkey, it is often advised to include it in the diet of expectant mothers and nursing women.

Due to its hypoallergenicity (minimal risk of developing allergic manifestations), turkey meat can be given to small children even as a first food.

Turkey meat selection

• When choosing a whole turkey, you should pay attention to the absence of bruises, dents or other damage on the carcass.
• The skin of a fresh carcass should be pleasant in appearance, light, uniform in color, and the meat itself should be moist and elastic.
• Meat parts must have a specific odor characteristic of poultry without the presence of extraneous “aromas”.
• The age of a bird can be determined by the intensity of coloration of its fat and meat, which darken over the years, as well as by the tip of the breast bone, which in a young bird is represented by cartilage, and in an older bird by bone.

Features of turkey storage

As a rule, a whole bird carcass (or cut into pieces) is stored frozen or chilled. At an ambient temperature of 0°C to 2°C, such products retain all the beneficial properties described above for a maximum of 48 hours. Frozen turkey meat (without repeated thawing) can be stored for 2 months.

Drying and salting of this meat is not practiced.

Authorized Products

Throughout the turkey diet, it is recommended to combine the meat of this bird with various vegetables and herbs, which should be eaten raw (whole or in salads) and cooked (stewed or boiled).

In order to balance the carbohydrate component of this diet, nutritionists advise giving preference to tomatoes, carrots, bell peppers, green beans, cucumbers and eggplants. Among the greens, parsley, celery, dill and spinach are distinguished.

When preparing dietary dishes (both meat and vegetables), it is necessary to use vegetable oil, preferably olive oil . The spiciness and other taste qualities of food can be adjusted using onions, garlic and salt.

It should be remembered that the turkey diet refers to protein diets, and therefore, when following it, it is necessary to consume a lot of liquid, namely: still mineral water, coffee or green tea (without sugar), unsweetened juices, low-content dairy and fermented milk products fat

Table of permitted products

Dietary dish for weight loss made from turkey meat. Our recipe

• Turkey breast fillet 600 g,
• onion 1 pc. large,
• carrots 1 pc. large,
• prunes 6 pcs.,

• allspice peas 8-10 pcs.,
• bay leaf 2 pcs.,
• salt 0.3 tsp,
• water 110 ml,
• vegetable oil 50 ml.

Finely chop the onion and grate the carrots on a coarse grater. Lightly sauté the vegetables in vegetable oil with a little added water (10 ml). Place the prepared onions and carrots in a colander to drain excess oil.

Wash soft, pitted prunes.

Cut the turkey breast meat into small cubes about 2-3 cm on sides, cutting out any rare blood clots.

In a baking dish in the oven, place part of the onion mixed with carrots (half or a little more) in an even layer on the bottom. Place turkey breast pieces on top. Add some salt. Stick prunes between the pieces of meat. Spread peppercorns and bay leaves evenly. Place the remaining onions and carrots on top. Pour cold water into the mold. The water should almost cover the turkey.

Close the pan with a lid and place in the oven. Cook the dietary dish for 2 hours 10 minutes (including preheating the oven) at 180°C.

This dish promotes weight loss, despite the addition of sweet prunes. Children and active adults need meat for health. The proposed recipe is tasty, nutritious, healthy and does not provide extra calories. If you are confused by the presence of prunes in the recipe and for the sake of variety in the diet menu, try the following recipe for a turkey breast dish.

Fully or partially limited products

The diet of the turkey diet is quite satisfying, and the portions of dishes are plentiful, as a result of which the feeling of hunger that accompanies many diets in this case is practically eliminated. In addition, the combination of only dietary poultry meat and vegetables is suitable for people even with a weak and fastidious digestive system. This diet will allow them not only to quickly lose extra pounds, but also to cleanse the gastrointestinal tract, and also improve the process of digesting food.

Very important! In order to obtain the positive result described above, during all 4 days of the diet, the entire range of grain and flour products, including all types of bread, should be completely excluded from the diet. You should also avoid eating fatty foods and sweets.

Table of prohibited products

Compound

Nutritional value of dietary turkey per 100 g of product:

• 276 kcal;
• 22 g fat;
• 19.5 g protein;
• 57.6 g water.

The benefits of turkey meat

Turkey meat can only be compared with veal in terms of leanness. The main advantages also include:

• Low cholesterol percentage. Therefore, turkey is present on the menu of people with atherosclerosis and obesity.
• High digestibility of nutrients. For example, protein is absorbed by as much as 95%! This is more than rabbit and chicken.
• One serving of meat contains the body's daily requirement for omega-3. Unsaturated fatty acids activate the functioning of the brain and heart.
• Microelements and vitamin composition. Turkey contains potassium, magnesium, iron, phosphorus, calcium, as well as vitamins B, A, K.

Dietary meat can be eaten by pregnant women and children. The only thing is that we must not forget about a sense of proportion, because when overeating, processes of rotting of undigested food residues occur.

Turkey is one of the favorite foods on a diet, because when properly prepared, the dish turns out tasty, healthy and low in calories.

Menu (Meal Schedule)

This method of rapid weight loss is distinguished by a rather monotonous and easy-to-prepare menu.

For 4 days, the basis of all dishes in the diet should be turkey meat, supplemented with a vegetable side dish.

The menu of each breakfast, in order to optimize the functioning of the gastrointestinal tract, must consist of various vegetables (both fresh and heat-treated) with or without the addition of turkey meat.

Subsequent meals (lunch and dinner) must necessarily include boiled or stewed turkey meat, previously thoroughly cleaned of all fat.

Diet 5 table: delicious and healthy recipes

Cooking time: 40 minutes. It is advisable to turn it over once. For diet cutlets you need to prepare the following set of products:. All vegetables are finely chopped. You can use a grater, blender, meat grinder or food processor.

Turkey cutlets in a steamer

The goal is homogeneous minced meat. Form balls and place on the bottom of the pan in boiling salted water. The water does not completely cover the meatballs, but it reaches the surface. Cooking time: 30 minutes. When serving, sprinkle with chopped herbs. First, cook broth from turkey meat with onion. Remove the meat, discard the onion, and strain the broth.

The liquid is again placed on the fire, herbs and spices are added: pepper sauce, garlic powder, basil, salt.

How to choose

Add rice and pre-stewed tomatoes. When the rice is cooked, add the diced meat and a glass of fresh green peas. Cook for another 10 minutes.

The turkey, cut into portions, is fried in a frying pan with a small amount of oil if it is a little dry. The goal is to achieve a golden brown crust. Mix the glazing ingredients and pour over the poultry pieces, turning constantly. The dish is decorated with orange slices, parsley sprigs and mint leaves. The turkey is boiled, the onions and carrots are chopped and fried in sunflower oil.

The fillet is ground into minced meat with a blender, vegetables - fried and unfried - are poured into the bowl and chopped.

Healthy eating enthusiasts around the world prefer turkey to fatty meats. In our country, people also began to notice the benefits and are increasingly choosing it for their main dishes.

The dressing mixture is being prepared. Beat eggs with salt, pour in cream, and then add cheese.

This dressing is poured over turkey and vegetables. Grease the mold with sunflower oil and spread the mixture.

Example of a 4-day turkey menu

First day

Second day

Third day

Fourth day

If you want to repeat this diet, you need to take a break for 3-4 days, after which you can again take a 4-day diet course. In the future, in the case of repeated positive results from this diet, two 4-day dietary courses in a row are allowed, without a mandatory break.

Easy Everyday Turkey Breast Recipe

• Turkey breast fillet 600 g,
• onion 1 pc. large,
• carrots 1 pc. large,
• red bell pepper 1 pc.,

• black peppercorns 8-10 pcs.,
• bay leaf 2 pcs.,
• salt 0.3 tsp,
• water 100 ml,
• vegetable oil 70 ml.

A simple, tasty, quick-to-prepare turkey fillet dish will always help out a busy housewife.

Prepare the vegetables. Finely chop the onion, grate the carrots on a coarse grater, peel the pepper and cut into large rectangles measuring approximately 2x3 cm (We recommend using red bell pepper in this recipe, its unique sweetish taste goes well with turkey meat). Separately, simmer the vegetables in vegetable oil. Place the prepared vegetables in a colander to drain excess oil. Mix the onion and carrots and divide the mixture into two portions.

Cut the turkey breast meat into small pieces about 2-3 cm on sides, cutting out any rare blood clots.

Take a short, deep pan with a lid for baking in the oven.

Place half the onion mixed with carrots on the bottom of the pan. Then add a layer of turkey meat. Add some salt. Add pepper. Then another layer of turkey breast pieces. Salt the meat again. Top with a layer of the remaining onion and carrot mixture. Add black peppercorns and bay leaf.

Fill the meat almost to the brim with boiling water. Close the mold with a lid and place in a preheated oven at 180°C.

Cook turkey for 1 hour 55 minutes - 2 hours.

Towards the end, make sure that all the water does not boil away. If the tops of the meat have begun to darken and the inside of the turkey is not yet cooked, reduce the oven temperature to 160°C. Remove the finished dish from the oven.

Turkey diet recipes

In modern cooking, dietary recipes for turkey fillet dishes, as well as other parts of the carcass of this bird, due to the rich vitamin and chemical composition of the meat along with its low cholesterol , are highly valued. Dietary dishes made from turkey meat are characterized by good and almost complete digestibility by the human body and are recommended for consumption even by children and pregnant and lactating women .

Today, recipes for such dishes can be used to create a separate cookbook, which will be located on more than a dozen pages, and therefore below we will present only some popular dishes from this dietary product.

Boiled turkey

Required ingredients for the dish:

Boiled turkey

• turkey carcass, cut into pieces, or fillet – 1 kg;
• dry bay leaf – 4 pcs.;
• fresh carrots – 1 pc.;
• salt (optional without it) - to taste.

Pour water into a pan of suitable size, put it on the fire and, after waiting for the water to boil, add a small amount of salt.

Dip the cooked meat parts of the bird into boiling water and cook them until fully cooked; the fillet will need about half an hour, and the other parts of the carcass up to 60 minutes.

While cooking the meat parts, add pre-cut carrots into the pan and, if desired, spices.

After the time required for the selected meat to be ready, remove it from the broth and cut into portions. To feed small children, mix boiled meat with broth and puree it using a blender.

This amount of poultry meat is enough for 5-6 full servings.

Turkey soup

Required ingredients for the dish:

Turkey soup

• turkey wings - 600 g;
• vegetable oil – 3 tbsp. l.;
• purple and onion – 1 piece each;
• hot pepper – 0.5 pcs.;
• celery stalk – 1 pc.;
• medium-sized tomatoes – 3 pcs.;
• garlic – 2 teeth;
• carrots – 1 pc.;
• a bunch of parsley – 0.5 pcs.;
• salt and allspice - to taste.

Rinse the turkey wings thoroughly under running water and cut each into 2-3 pieces. Rinse all vegetables (celery, carrots, onions) with boiling water, peel and cut into large pieces.

Pour water into a large, deep saucepan, place the pieces of poultry wings and all the chopped vegetables into it, add a small amount of salt and put on fire. After waiting for it to boil, reduce the gas supply and cook the soup over low heat for about 60 minutes, while not forgetting to remove the foam from the broth with a slotted spoon.

Cut the purple onion into thin half rings, and the garlic and hot pepper into small pieces. Wash the tomatoes, remove the skin and grate the pulp. In vegetable oil preheated in a frying pan, fry chopped vegetables (onions, garlic, peppers), add grated tomatoes and simmer for about 15 minutes.

Remove the bird wings from the broth and strain it. Separate the meaty part of the wings from the bones and cut it into small pieces. Add the previously prepared roasted vegetables and turkey meat to the soup and return the pan to the heat. When it reaches a boil, add finely chopped parsley and spices to the soup and cook for another 2-3 minutes.

This amount of ingredients is enough for 5-6 full servings of dietary soup.

Turkey salad

Required ingredients for the dish:

Turkey salad

• boiled turkey meat (you can use the leftover after preparing the soup) – 200 g;
• sour cream or olive oil (for dressing) - to taste;
• onion – 3 pcs.;
• celery stalk – 1-2 pcs.;
• nuts (walnuts or others) - to taste;
• medium apple – 1 pc.;
• salt - to taste.

Cut the boiled poultry meat and pre-washed celery and green onions into small pieces. Grate a medium-sized apple or cut it into small cubes, chop the selected nuts into pieces of similar size.

Mix all the ingredients of the future salad in a deep bowl (the pieces of all its components should be approximately the same size) and add a little salt.

Season the salad with light sour cream or olive oil (do not use mayonnaise for dressing, this will spoil the taste of the dish).

It is best to serve prepared diet salad with turkey meat with a variety of breads.

This amount of ingredients is enough for 1-2 full servings of dietary salad.

Turkey meatballs

Required ingredients for the dish:

Turkey meatballs

• poultry fillet – 800 g;
• olive oil – 2 tbsp. l.;
• round rice - 10 tbsp. l.;
• hops-suneli (seasoning) – 1 tsp;
• chicken egg – 1 pc.;
• salt – 2 tsp;
• onions – 1 pc.;
• tomato paste – 2 tbsp. l.;
• carrots – 2 pcs.;
• allspice peas – 10-20 pcs.;
• medium tomato – 1 pc.;
• dry bay leaf – 3 pcs.;
• garlic - 3 teeth.

Cut the turkey fillet into pieces, grind using a meat grinder and place the finished minced meat in a deep dish. Boil round rice until half cooked.

Break a chicken egg into the minced meat and add to it half of the finely chopped onion, garlic passed through a garlic press, suneli hops, a teaspoon of salt and pre-boiled rice until half cooked. Mix the minced meat thoroughly and let it soak in all the added ingredients for a while.

Cut a medium-sized tomato and the remaining half of the onion into small cubes. Wash, peel the carrots and grate them on a large mesh grater.

Heat olive oil (2 tbsp) in a frying pan and add chopped vegetables to it in order (first onions, then carrots, finally tomatoes). Fry the vegetables over medium heat for 5-7 minutes, stirring them occasionally. After this time, add two tablespoons of tomato paste and continue cooking for another 3-5 minutes.

Use your hands to form large round meatballs from the minced meat and place them in the pan on top of the frying. Add allspice, bay leaf and other spices as desired. Fill the meatballs halfway with boiled water, cover the pan with a lid and simmer over low heat for about 20 minutes. After this, turn over all the meatballs, add boiled water (if necessary) and simmer for another 10 minutes.

Ready-made meatballs are recommended to be eaten with vegetable salads and simple side dishes (potatoes, pasta, buckwheat).

This amount of ingredients is enough for 4-5 full servings.

Turkey meatballs

Required ingredients for the dish:

Turkey meatballs

• minced turkey – 500 g;
• breadcrumbs - 4 tbsp. l.;
• bell pepper – 1 pc.;
• chicken egg – 1 pc.;
• garlic – 2 teeth;
• salt – 1 tsp;
• chili pepper – 1 pc.;
• dried oregano – 1 tsp;
• bunch of parsley – 1 pc.;
• ground pepper – 0.5 tsp;
• onions or shallots – 1 pc.;
• curry powder – 0.5 tsp;
• vegetable oil – 2 tbsp. l.;
• cinnamon – 0.25 tsp.

Ingredients required for the sauce:

• onions or shallots – 1 pc.;
• water – approximately 100 ml;
• cinnamon – 0.25 tsp;
• medium tomatoes – 3-4 pcs.;
• dried oregano – 1 tsp.

Place the finished minced meat in a large, deep bowl. Finely chop the selected onion into it (the more there is, the juicier the meatballs will be). Grind the bell pepper, garlic, parsley, chili pepper and add to the minced meat along with salt, ground cinnamon, pepper, dried oregano and curry powder. Break a raw egg into a bowl, cover everything with breadcrumbs and mix thoroughly.

Using your hands, form the resulting minced meat into balls and fry them on all sides in a frying pan with vegetable oil until golden brown. Place the fried meatballs tightly together in a heatproof bowl.

Prepare the sauce by finely chopping the onion and frying it in a frying pan with vegetable oil until soft. Add medium-sized chopped tomatoes, dried oregano, cinnamon, water and bring the mixture to a boil.

Pour the sauce generously over the meatballs and place them in an oven preheated to 400 degrees for 20-30 minutes.

Ready-made meatballs are recommended to be eaten with vegetable salads and simple side dishes (rice, potatoes, pasta).

This amount of ingredients is enough for 4-6 full servings.

Turkey cutlets

Required ingredients for the dish:

Turkey cutlets

• turkey fillet – 500 g;
• vegetable oil – 2-3 tbsp. l.;
• boiled rice – 200 g;
• soy sauce – 2-3 tbsp. l.;
• chicken egg – 1 pc.;
• a bunch of greens (a collection of mint, green onions, basil, parsley) – 1 pc.;
• carrots – 1 pc.;
• onions – 1 pc.;
• various spices - to taste.

Alternately grind the turkey fillet and onions in a meat grinder, then add a raw egg, boiled rice, selected spices and about 3/4 of all the greens to the resulting minced meat.

Carefully move the mince and use your hands to form it into round or oval patties.

Heat vegetable oil with soy sauce in a frying pan, add previously chopped carrots and fry them over medium heat. Immediately after this, you can start preparing the cutlets by frying them on both sides with the addition of the remaining greens.

Ready-made cutlets are recommended to be eaten with any porridge or jacket potatoes.

This amount of ingredients is enough for 5-6 full servings.

Steamed turkey cutlets

Required ingredients for the dish:

Steamed turkey cutlets

• turkey fillet – 500 g;
• ground black pepper - to taste;
• onions – 1 pc.;
• low-fat sour cream - 3 tbsp. l.;
• garlic – 2 teeth;
• salt - to taste.

Cut the turkey fillet into pieces, peel the garlic, onion and grind it all using a meat grinder. Add low-fat sour cream and some spices (pepper, salt) to the resulting minced meat.

Carefully move the minced meat and use your hands to form it into round patties.

Place the formed cutlets in the bowl of a steamer or multicooker (select the “Steam” cooking mode) and cook them for approximately 20 minutes (steamed cutlets should thicken and darken slightly).

Ready-made diet turkey cutlets are recommended to be eaten with any side dish containing a small amount of calories.

This amount of ingredients is enough for 4-6 full servings.

Turkey casserole

Required ingredients for the dish:

Turkey casserole

• turkey fillet – 600 g;
• wheat flour – 600 g;
• raw potatoes – 1 kg;
• butter – 100 g;
• broccoli – 400 g;
• pepper, salt - to taste;
• milk (for sauce) – 1 l.

Cut the pre-washed and cleaned turkey fillet into small pieces. Peel, wash and cut the potatoes into small cubes or rectangles.

Place the sliced ​​meat in a baking dish and layer the potatoes and broccoli on top. Salt and pepper the resulting dish.

Prepare the sauce by melting the butter in a frying pan, adding flour and frying over low heat (you should get some kind of lumps). Pour milk into the pan and cook the resulting mixture until thickened, stirring constantly. During cooking, you can add pepper and salt to the sauce.

Pour the prepared sauce over the layers of turkey and vegetables and place the baking dish in an oven preheated to 180-190°C for 60 minutes (until a golden brown crust forms).

This amount of ingredients is enough for 7 full servings.

The best low-calorie recipes for losing weight

Turkey soufflé

A popular recipe for meat soufflé, with which you can prepare a light dish with a delicate taste and a minimum number of calories. The dish is perfect for everyday and special occasions. Required list of ingredients:

• milk – 0.5 cups;
• eggs – 2 pcs.;
• bread - 3 slices;
• turkey breast – 0.5 kg;
• hard cheese – 50 grams;
• salt, white pepper and paprika - add to taste.

Soak the bread slices in milk and mash them thoroughly using a regular fork. Wash the turkey fillet and then grind it using a meat grinder. Add grated cheese, egg yolks, a little salt and spices to taste and stir well. Cool the egg whites, then beat vigorously with a mixer. Gradually add them to the minced meat and place the soufflé base in the prepared form. Bake the dish for about 45 minutes in a preheated oven.

To serve beautifully, the soufflé can be prepared in small portions in small silicone muffin tins.

Dietary turkey fillet cooked in foil retains its natural taste, juiciness and has an appetizing aroma. To prepare this dish you will need the following ingredients:

• turkey fillet – 600 grams;
• onions – 2 pcs.;
• sweet pepper – 2 pcs.;
• garlic – 3 cloves;
• soy sauce – 100 ml;
• honey – 1 tablespoon;
• sea ​​salt, spices - add to taste.

Rinse the breast with cool water and cut into medium pieces. Then peel and press the garlic twice. Add it along with honey to the soy sauce, then add salt and spices to taste in the marinade. Place the turkey in this mixture and leave to marinate for 1 hour.

Chop the peeled peppers and onions, then place the vegetables on a foil-lined baking sheet. Place the marinated fillet on top and cover with another layer of foil. Bake the dish in the oven at 190 degrees for about 40 minutes. After this interval, turn off the oven and leave the meat in it until it cools, removing the top layer of foil. Serve this dish with herbs and dietary sauces to taste.

Meatballs

Tender meatballs will become the basis for a hearty lunch or dinner on a diet. They go well with porridges and vegetable side dishes to taste. Necessary ingredients for cooking:

• turkey fillet – 500 grams;
• bell pepper – 1 pc.;
• carrot – 1 pc.;
• onion – 1 pc.;
• garlic – 2 cloves;
• egg – 1 pc.;
• tomato juice (natural) – 1 liter;
• salt, spices - to taste.

Rinse the turkey fillet thoroughly and dry it. Then cut it into arbitrary pieces and pass through a meat grinder several times. Peel sweet peppers, carrots, onions and garlic and grind in a meat grinder in the same way. Add the egg, salt and spices to taste and mix the meatball base thoroughly.

Form small balls and place them on a baking sheet lined with paper. Bake the meatballs for about 20 minutes in the oven. Next, put them in a mold, pour in tomato juice and simmer for another 20-25 minutes in the oven. Serve with herbs and a light side dish of your choice.

A savory turkey breast recipe that will diversify your diet menu. The berry marinade adds a slight sourness and complements the natural taste of the meat. For cooking you will need the following products:

• turkey breast – 500 grams;
• sesame seeds - 2 tablespoons;
• cranberries (frozen berries are suitable) – 100 grams;
• flower honey – 1 tablespoon;
• table salt, spices - add to the meat to taste.

Rinse the fillets under running water and remove any small films. Cut the meat into portions. Then puree the cranberries using a kitchen blender. Add melted honey, salt and your favorite spices to it. Place the turkey pieces into the mixture and let them marinate for 1 hour.

Cutlets

Low-calorie cutlets without adding bread will be an excellent source of protein while losing weight. They are characterized by a delicate taste and great juiciness. Required list of products:

• turkey breast – 500 grams
• potatoes – 2 pcs.;
• onion – 1 pc.;
• sea ​​salt, spices - add to the dish to taste.

Carefully peel the onions and potatoes and rinse with water. Rinse the breast under the tap and dry with paper towels, then grind in a meat grinder. Grate the potatoes and onions on a fine grater, mix the ingredients and add spices and salt. Form small patties using ground turkey.

The prepared cutlets should be placed in the freezer for about an hour so that they retain their shape.

Next, bake the cutlets on a baking sheet for about 30-40 minutes depending on the size. Serve the meat dish with lettuce and fresh herbs.

Casserole

This light broccoli casserole is ideal for a diet menu. The combination of vegetables and lean meat perfectly satisfies hunger and saturates the body with nutrients. For preparation you need:

• turkey breast – 600 grams;
• potatoes – 1 kg;
• broccoli – 400 grams;
• milk – 0.5 liters;
• butter – 20 grams;
• whole grain flour – 100 grams;
• table salt, pepper - add to the dish to taste.

Rinse the meat and cut into small pieces. Chop the peeled potatoes into cubes. Prepare a baking dish and place the turkey in it first, then the potatoes and broccoli florets. Add a little salt and pepper to taste. Prepare the creamy sauce: melt the butter in a frying pan, add flour to it and simmer a little until lumps appear.

Buzhenina

Recipe for a savory appetizer based on turkey fillet. To prepare this dish you will need the following products:

• turkey breast – 1 kg;
• water – 1 liter;
• mustard – 2 tbsp. l.;
• soy sauce – 1 tbsp. l.;
• garlic – 2 cloves;
• black pepper, salt - a pinch.

First, place the washed meat in water with salt and leave for the whole night (minimum 6-7 hours). Next, dry the turkey with paper towels and make cuts, stuffing them with chopped garlic. In a separate container, mix pepper, mustard and soy sauce. Then thoroughly rub the meat with the mixture and wrap it in foil. Place the fillet in the oven for 30 minutes, 5 minutes before cooking, unroll it to form a golden crust.

In Japanese

An unusual way to cook turkey that is suitable for a diet. The meat according to the recipe turns out to be quite juicy and spicy in taste. Required list of products:

• turkey breast – 500 grams;
• garlic – 1 clove;
• chili pepper – 1 piece;
• miso paste – 2 tablespoons;
• fresh ginger root – 5 grams;
• sesame seed oil – 2 teaspoons;
• salt - add to taste.

Place peeled garlic, seeded chili peppers, ginger, oil and miso paste into a blender bowl, then beat the mixture until smooth. Rinse the fillet with water and cut into small pieces, place them in a container with the spicy paste and mix. Next, cover the bowl with cling film and leave the meat to marinate for about 1 hour.

Then place the turkey in a baking dish and cook in the oven for about 35 minutes. Serve with brown rice or rice noodles as a side dish.

Up your sleeve

A simple way to cook turkey up the sleeve. The meat turns out tender and flavorful without any additional effort. To prepare the dish you need the following ingredients:

• fillet – 500 grams;
• garlic – 2 cloves;
• salt, black pepper - add to taste;
• lemon juice – 2 tsp.

Rinse the poultry fillet with cold water and dry with a paper towel. Cut the turkey into portions and pound it lightly with a kitchen mallet. Salt them and add black pepper. Chop the peeled garlic cloves and insert them into the cuts on the fillet. Next, sprinkle the meat with lemon juice and place it in the sleeve, tying both ends tightly. Place the sleeve on a baking sheet and place in the preheated oven for about 40 minutes. Serve the meat with stewed zucchini and other vegetables to taste.

With eggplants

An excellent option for a hearty meal on a diet. The dish is quickly prepared and saturates the body with energy, vitamins and other beneficial substances.

• turkey – 600 grams;
• eggplants – 400 grams;
• onion – 1 pc.;
• sour cream (low fat) – 40 ml;
• basil, ground pepper, paprika - a pinch;
• sea ​​salt - add to taste.

Wash the turkey breast and cut into small pieces and simmer for 5 minutes in a frying pan along with chopped onion. Rinse the eggplants under the tap and cut into circles. Place the eggplants in a container, add salt, spices, add sour cream and mix gently.

Prepare a baking dish and place part of the eggplants in it, place the turkey with onions on top and again a layer of sliced ​​eggplants. Cover the dish with foil, carefully sealing the edges, and cook in the preheated oven for about 30 minutes. Then open the foil and bake for another 15 minutes until done. Serve the dish with ripe tomatoes and chopped herbs to taste.

Contraindications

There are no absolute contraindications to eating turkey meat. However, turkey meat, like other foods that contain a high percentage of protein, should not be consumed frequently by people with gout , kidney failure and urolithiasis .

People who have insufficient synthesis of digestive enzymes (proteases) should approach eating turkey with caution, since this may hinder the process of digesting protein-rich meat, which can lead to constipation , nausea and bloating .

Due to the fairly significant sodium content in turkey meat, it is not recommended to add salt during cooking to people who limit their salt intake, for example, hypertensive patients .

Pros and cons of the turkey diet

Pros of the diet

• Proteins themselves are low in calories and contain only 4 calories per gram (for example, 1 gram of fat contains 9 calories). In addition, the digestion of turkey meat proteins requires the body to consume a large amount of thermal energy ( thermogenesis ), which results in the consumption of an impressive number of calories. Simply put, by assimilating calories from proteins in food, the human body burns more calories than it consumes. As a percentage, energy expenditure for the processing of proteins is 20-30%, while 5-10% is spent on the absorption of carbohydrates, and 0-2% is spent on the transformation of fats. For example, when eating 50 grams of protein (200 kcal) and 30% energy consumption for their processing, only 140 kcal remains in the body.
• Due to the slow digestion process compared to carbohydrates and fats, proteins retain a feeling of fullness much longer, and therefore this diet will not be accompanied by a constant feeling of hunger.
• Proteins help remove excess fluid from the body, which can lead to the formation of tissue edema .
• Protein compounds are the “framework” of the human body, maintaining body tone, being responsible for bone strength and muscle elasticity. Protein deficiency can cause sagging skin, cellulite and flabby muscles. When consuming enough protein foods, the human body does not use up its reserves and, with weight loss, maintains muscle tone and skin elasticity.
• Proteins are part of hormones , organic fluids, enzymes , lymph , blood and are simply necessary for the human body to restore old cells and create new ones. They also take part in the regulation of acid-base balance , promote blood clotting , and also contribute to other processes that ensure the normal functioning of organs and systems. Regular lack of protein in food is harmful to human health and leads to various disorders of the functioning of the body. A lack of protein can reduce immunity, stop growth processes at a young age, cause the development of anemia and lead to a number of other diseases.

Cons of the diet

• Turkey meat is more expensive than vegetables, but the results of such a diet are much better.
• A large amount of protein in food taken over a long period of time leads to the accumulation of waste products from their processing in the body, in particular uric acid , which makes it difficult for the kidneys to function. This problem can be solved by consuming an increased volume of water (at least 1.5 liters per day).
• A diet rich in protein can cause constipation in people who are predisposed to it or who drink little water. Protein foods do not actually contain fiber, which promotes intestinal motility . For people with a tendency to constipation , nutritionists recommend eating pharmaceutical bran as part of their diet.

Reviews and results

According to numerous reviews about the effectiveness of the turkey diet, it can be noted that the average daily weight with scrupulous adherence to the diet is 1 kilogram, which, in principle, is considered a fairly good achievement.

A very important aspect of the positive results of this diet is the consumption of increased volumes of water. Some people who ignored this recommendation experienced difficulty in bowel movements (constipation).

• “... I'm just in love with this diet. When I follow it, I don’t feel hungry at all. As soon as I start to gain excess weight, I immediately start eating turkey breast with vegetable salads. Tested – 2 kilograms evaporate steadily in 4 days”;
• “... I finally decided to go on this diet and today is the last day. I cooked everything without adding salt, using only turkey fillet as meat. Without salt it's disgusting, but generally tolerable. In 4 days I got rid of 2.5 kilograms. Every day I devoted 1 hour to physical exercise. I hope that the previous weight will not return soon”;
• “... Personally, the turkey diet wasn’t particularly suitable for me, although it was recommended to me by a friend who achieved incredible results with it. Maybe I did something wrong, but I think it’s not just that. For each person you need to choose a diet individually. I'm still searching."