Collagen diet (recipes, menu, meal plans, and foods)

The collagen diet can be tasty, varied and effective. Ba, with the right recipes you'll smuggle more collagen into all your household and friends.

You probably know that a good source of youth protein is gelatine-based broths and jellies. But there are many more options. Together with clinical nutritionist Julia Skrajda, we'll introduce you to a high-collagen diet that's delicious, natural and easy to maintain.

See also:

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• The most powerful collagen
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• Collagen for wrinkles
• Collagen for skin
• Facial collagen
• Collagen for joints
• Collagen for bones
• Collagen for tendons
• Collagen for hair
• Collagen for acne
• Collagen for cellulite
• Collagen for stretch marks

What is the collagen diet?

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The collagen diet is a diet rich in foods that contain collagen, as well as fruits and vegetables that promote the absorption and production of this protein by the body. It gained its popularity with the book 'The Collagen Diet. Health, youth and beauty in 28 days' by Dr Josh Axeand.

What to eat on a collagen diet?

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The collagen diet primarily requires the consumption of collagen-rich animal products. There is also a place for plant-based products, but these alone are not a source of collagen, which is an animal protein.

The collagen diet includesand:

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• broth on beef or pork bones,
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• collagen broth,
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• goat,
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• cock feet,
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• gliver (liver, heart, kidney),
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• food gelatine-based products (vegetable, meat and fruit jellies),
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• fish or chicken with skin,
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• salcessón,
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• shark cartilage,
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Now an important note: there is no such thing as a collagen diet for joints, skin, hair or nails. Taken collagen supports all elements of the body, without exception. Therefore, you can be sure that the 'side effect' of fighting joint pain will also be firm skin and strong nails.

Is the collagen diet the highway to health?

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Although a collagen diet can replenish lack of collagen this important protein, it is not the key to the body's health. Most collagen-rich foods are high in calories and high in fats considered unhealthy in excess. Be mindful of your cholesterol and weight.Pork knuckle for breakfast, chicken feet for lunch, and brawn for dinner is a simple way to go beyond the healthy norm. Moderation is very important.

(In a moment you will see a couple of tips on how to make delicious, quick collagen supplement-based dishes that are calorie-restricted).

What vegetables and fruits to include in a collagen diet?

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As you already know, vegetables and fruits do not contain collagen. However, this does not mean that a collagen diet is just meat and fish. Vegetables and fruit provide valuable vitamins and minerals that support collagen absorption and production by the body. The most important of these are vitamins C, A, E and copper.

Caring for the intake of specific vitamins and minerals can be difficult. Therefore, it is best to follow therainbow rule - the more colourful on your plate, the better.

You can also take a look at the table below. On the left, you will find the most important vitamins and minerals for collagen production, and on the right, the products that will provide you with them.

The following table is a guide to the most important vitamins and minerals for collagen production.

herbs in a collagen diet

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Just like vegetables and fruits, herbs will not provide you with collagen, but they can stimulate your body to produce this protein.

The best herbs for a collagen-rich diet are:

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• wild rose,
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• field horsetail,
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• bear garlic,
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• acerola,
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• clover,
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• lance grass,
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What about a collagen vegan or vegetarian diet?

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Unfortunately, it is difficult to adapt a collagen diet to a vegetarian or vegan diet. If you don't eat animal products, you have no way to supplement your collagen levels with diet or even supplements.

One exception is pescatarianism, which is a partial vegetarian diet that allows you to eat fish. If you can eat fish, you're in an ideal situation: not only can you comfortably provide collagen protein with your diet, but you can also benefit from supplements.

Well, what about that 'powdered support' for vege people?

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You won't find collagen supplements on the market that are vegan. All products are created with fish collagen, beef, pork or poultry collagen. Some manufacturers advertise their products as 'vegan collagen'. However, this is not collagen, but a collection of amino acids that are part of collagen, such as proline or lysine. It is difficult to assess the extent to which such supplements are effective. In theory, the sources of specific amino acids do not matter, but in practice such supplements do not faithfully reflect the protein mix of true collagen.

The future is promising

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To the delight of vegans and vegetarians, scientists are working on genetically modified collagen made from yeast or bacteria. Other efforts aim to produce collagen from rice or bamboo.

This is, however, preliminary work that needs further confirmation.

See also:

• What leaches collagen
• How to rebuild collagen
• What is collagen
• Collagen type 1, type 2, type 3
• Collagen contraindications
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Collagen diet recipes

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Coconut oatmeal - collagen breakfast (two servings)

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Ingredients:

• 2 cups of milk
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• 1 tsp collagen peptides (approximately 5 grams)
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• 1 teaspoon of honey
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• a pinch of ground cinnamon
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• 1 cup of oatmeal
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• 2 tablespoons manna
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• a pinch of nutmeg
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• a pinch of salt
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• banana or peach (or other favourite fruit)
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• nuts

Preparation:

1. Boil the water, add the oatmeal and stir until thick.
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2. After the flakes are cooked, mix them with the peptides, manna, honey, cinnamon, nutmeg and salt.
3. Cook the oatmeal mixture.
4. Cook the mixture over a low heat until the manna has dissolved and a cohesive consistency has formed.
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5. Divide the whole into two portions and add a banana or peach with nuts on top.
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See also:

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• Collagen with vitamin C
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Bone broth - collagen dinner (from the slow cooker)

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Ingredients:

• about 1.5-2 kg chicken or beef bones
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• 3 cloves of garlic (crushed)
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• 3 carrots (chopped)
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• 2 stalks of celery (chopped)
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• large onion (chopped)
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• water
• 2 tablespoons apple cider vinegar
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• 1 teaspoon salt
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• 3 teaspoons black peppercorns
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Preparation:

1. Diligently rinse and dry the bones.
2. Prepare the bones.
3. Place the onion, garlic, celery and carrots in a 6 litre slow cooker.
4. Place the onion, garlic, celery and carrots in a 6 litre slow cooker.
5. Add the bones and add enough water to cover the ingredients.
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6. Stir the whole thing together with the vinegar, salt and pepper.
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7. Cook on the lowest power for 16-24 hours (depending on your machine) until the broth is golden brown.
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8. Pour the broth e.g. into a jug through a strainer and discard the vegetables, bones etc.
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9. If you do not have a slow cooker, you can cook the stock over a very, very, very low heat. Don't leave the pot on the burner overnight, and while it's simmering, stay vigilant.

See also:

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• Natural collagen
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Berry muffins - collagen dessert

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Ingredients:

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• 4½ tsp tasteless collagen peptides
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• 1 cup wheat flour
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• 3 egg whites
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• ¼ cup creamy almond butter
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• ¼ cup milk or vegetable drink
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• 1 cup coconut sugar
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• 2 teaspoons baking powder
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• ½ teaspoon salt
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• 1 egg
• 2 tbsp coconut oil
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• 1 cup vanilla extract
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• 1 cup fresh berries
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Preparation:

1. Preheat the oven to 180°C.
2. Preheat the oven to 180°C.
3. In a large bowl, mix together the peptides, flour, coconut sugar, baking powder and salt.
4. In a medium bowl, mix together the peptides, flour, coconut sugar, baking powder and salt.
5. In a medium bowl, mix together the sunflower butter, egg, egg whites, oat milk, coconut oil and vanilla extract.
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6. Add the wet ingredients to the dry ingredients and prepare a smooth mixture.
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7. When the mixture is mixed, add the berries.
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8. Grease the muffin tins with a small amount of oil and insert the paper cups.
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9. Make the mixture in the tins and bake for about 20-25 minutes at 180°C.
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See also:

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• Hyaluronic acid collagen
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• Keto collagen bar
• Mango sticky rice with collagen
• Omlet with collagen
• Pancakes with collagen
• Collagen chia pudding
• Mangomisu with collagen
• Glow drink with collagen
• Power balls with collagen
• Collagen dessert
• Collagen cheesecakes
• Collagen jelly
• Collagen cocktail
• Collagen smoothie
• Smoothie bowl with collagen
• Collagen cacao
• Quesadilla with collagen
• Milkshake with collagen
• Fries with collagen sauce
• Collagen shakes
• Collagen cocktail for men
• Collagen bars
• Falafel with collagen
• Falafel with collagen
• Breakfast recipes with collagen
• Delicious recipes with collagen
• Bowl with fate and collagen
• Collagen broth
• All recipes

Why take supplements in a collagen diet?

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Providing the body with collagen fibres via supplementation is an effective way to replenish this protein. Although many foods contain collagen, they are often uncommon (it's hard to deny - not every person appreciates skin-on fish or cold legs), and too much of it can lead to health complications.

This is why it is worth betting on preparations that have a higher bioavailability and often an attractive taste (for example, fruity).

See also:

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• Does collagen supplementation make sense?
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Collagen supplements

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See also:

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• Best Collagen
• What collagen to choose
• Best absorbable collagen
• Drinkable collagen
• Liquid collagen
• Collagen powder
• Collagen in sachets
• Collagen in tablets
• Collagen in capsules
• Norwegian collagen
• Lyophilized collagen
• Collagen for athletes

Summary

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