Dukan Diet's Daily Menu

The Dukan Diet has gained a legion of fans for its effectiveness. The extensive menu eliminates the need for fasting, so it's completely easy to stick to the Dukan Diet without feeling weak or dizzy. The main principle is the daily use of products strictly allowed in the menu during a specific period. The main thing is that if you stick to the basic principles of the menu throughout your life after following the Dukan diet, the weight loss results will last for many years.

Basic Rules of the Dukan Diet

The basic rules of the Dukan diet are to eat only the foods on the menu that are acceptable for each phase, as well as to engage in regular physical activity (at least 20 minutes a day) and drink plenty of fluids (at least 1. 5 liters of fluid). Drink purified water every day). Every day, according to the rules of the Dukan diet, you need to add 1. 5 tablespoons of bran to the menu (if you are personally intolerant to this product, you can substitute buckwheat porridge).The Dukan Diet is designed into 4 phases: attack, alternation, consolidation, and stabilization.

1. Attack Phases of the Dukan Diet- The most effective but short-lived phase, during which rapid weight loss is observed. This phase lasts from 3 to 7 days, depending on the amount of extra weight. The daily menu of the attack phase of the Dukan diet consists exclusively of protein products. Protein provides a lot of energy and the body's effort to digest it is greater than the calorie content, aiding in weight loss. At this stage, completely eliminating carbohydrates from your daily menu will force you to burn accumulated fat.
2. Alternating Phases of the Dukan Diet- The main stage to achieve the desired weight loss results. In addition to proteins and bran, the daily menu also includes complex carbohydrates (most vegetables, except prohibited vegetables: potatoes, beans, lentils, corn, broad beans, peas). According to the Dukan diet, there is no limit to the duration of the alternating phases, that is, you should strictly follow the menu shown every day until all excess weight disappears.
3. Consolidation Phase of the Dukan Diet- An important stage for dieters to adapt their bodies to a newer nutritional system. The menu is greatly expanded every day. The "consolidation" phase of the Dukan diet is calculated as 10 days per kilogram of weight lost. The daily menu during this phase includes protein products, vegetables, fruits, cereals and honey. During this phase, you can eat unlimited amounts of any food from the menu, but only for one meal per day.
4. The "Stabilization" Phase of the Dukan Diet- This is the final stage and should ideally last throughout life to maintain normal weight. You can eat according to the menu principles of the "consolidation" stage. Depending on the "attack" phase, it's worth having a protein fasting day once a week. Every day you should include bran in your menu, drink at least 1. 5 liters of water and pay more attention to physical activity.

daily menu

Daily Dukan Diet Menu - Approximate meal schedule for breakfast, lunch, afternoon tea and dinner.

attack phase

Dukan Diet - Daily Menu for the Attack Phase:

sky	breakfast	dinner	Afternoon tea snacks	dinner
1	Ham omelette	salmon soup	cottage cheese	Turkey Steak with Mustard
2	cottage cheese	chicken soup. chicken tenders	Kefir	Grilled Dorado Fish
3	seafood	meatball soup	milk	Fried steak
4	2 boiled eggs	Rabbit in Tomato Sauce	cottage cheese	seafood cocktail
5	Kefir	Veal medallions in cream sauce	soft boiled eggs	Lightly salted herring
6	Cheese Casserole	Trout soup	natural yogurt	steak
7	Lightly salted salmon	turkey stew	milk	seafood

phase alternation

According to the Dukan system, the daily alternating phase menu in the table:

sky	breakfast	dinner	Afternoon tea snacks	dinner
1	Ham omelette	Grilled cod. Salad "vitamins"	pumpkin caviar	Lean Meatballs in Tomato Sauce
2	natural yogurt	Boil chicken breast	soft boiled eggs	seafood
3	Kefir	Creamy Mushroom Beef	White Cabbage Salad	Lightly salted herring. gherkin
4	Pumpkin porridge	Meat borscht	Ham	Chicken and vegetable stew
5	Cheese Casserole	Norwegian Salmon Soup	carrot	Roasted Turkey with Vegetables
6	2 boiled eggs	fish soup	milk	poultry fillets
7	Omelet	Trout soup	seafood salad	Beef meatballs. green pepper, spinach

phase consolidation

According to the consolidation phase of the Dukan diet - detailed menu:

sky	breakfast	dinner	Afternoon tea snacks	dinner
1	oatmeal. Kiwi, grapefruit	Seafood Soup	natural yogurt	Mackerel Stuffed with Vegetables
2	cheese. apples, pears	Mixed broth	Beet Salad	Beef and vegetable stew
3	Cheese Casserole	"Holiday" - we eat whatever we want according to the principles of the Dukan diet	Kefir	seafood salad
4	Buckwheat porridge. dried fruit	Meat borscht	Orange, kiwi	chicken salad
5	cottage cheese. apple, banana	Cream of chicken soup with vegetables	soft boiled eggs	Veal fillets. Shopski Salad
6	2 boiled eggs	Steamed Turkey Slices	Kefir	Grilled crucian carp
7	Ham. Banana, grapefruit	salmon soup	Cheese Casserole	steak. "Greek Salad"

Phase stable

Dukan Diet - Detailed menu for each day of the "Stabilization" phase:

sky	breakfast	dinner	Afternoon tea snacks	dinner
1	cheese	steak. "Greek Salad"	Banana, kiwi	Tom Yam Shrimp Soup
2	Cheese Casserole	Grilled Dorado. Eggplant puree	oatmeal	Pork Medal. Cucumbers, tomatoes
3	Silniki	mushroom soup. Boil chicken breast	Kefir	meat in french
4	Omelet	We follow the Dukan Diet - eat whatever you want "on vacation"	cheese	Cream Bunny
5	Buckwheat porridge. Kefir	Rasolnik	pomegranate, kiwi	Grilled salmon steak. Salad "Monomach"
6	Omelet	turkey soup	Ham	seafood cocktail
7	fully cooked eggs	Meat borscht	White Cabbage Salad	Chicken Cucumber Wraps

recipe

You can add daily recipes from the Dukan Diet to your menu:

Ham omelette

raw material:

• 2 eggs;
• Ham;
• tomato;
• 100ml of milk;
• vegetable oil;
• coriander;
• Salt.

Beat eggs with milk. Cut tomatoes and ham into cubes. Fry tomatoes and ham in a frying pan, add eggs and milk, add salt. Sprinkle chopped parsley on top. Cover and fry over low heat for 5 minutes until cooked.According to the Dukan diet, a ham omelette fits on the menu at any stage of the day.

meatball soup

raw material:

• mince meat;
• Egg;
• onion;
• carrot;
• bell pepper;
• vegetable oil;
• Salt;
• Greenery.

Add the eggs to the mince and mix. Form into small meatballs. We wash the vegetables and cut them into small cubes. Fry onions in a frying pan, add carrots and pepper. Fry for 2 minutes. Pour the water into the pot, bring to a boil and add salt. Carefully add the meatballs one at a time to the boiling water. Stir. After 5 minutes, add the vegetable juice to the soup and simmer for 10 minutes. Sprinkle chopped herbs on top. During the "alternative" phase of the Dukan diet, it is recommended to add meatball soup to the lunch menu. You can eat it every day if you want.

Creamy Mushroom Beef

raw material:

• beef;
• mushroom;
• onion;
• vegetable oil;
• cream;
• flour;
• garlic;
• Salt.

Cut the beef into cubes and fry in vegetable oil, add salt. Sauté onions and chopped garlic. Pour the flour into the onions, mix, add the cream in a thin stream and cook for 10 minutes, stirring constantly. It should have the consistency of sour cream. If the sauce is thick, add water. Slice the mushrooms. Add beef and mushrooms to pan and pour gravy over top. Cook for 10 minutes, cover and cook for 10 minutes.Beef with mushrooms in cream sauce will perfectly complement the daily menu of the "fixed" phase of the Dukan diet.

seafood salad

raw material:

• seafood cocktails;
• lettuce leaves;
• tomato;
• lemon;
• olive oil.

Add seafood to boiling water and cook for 7 minutes. Drain in a colander and rinse the seafood with cold water. Cut tomatoes into cubes. Chop lettuce leaves. Mix everything together and season with olive oil and lemon juice. Add salt to taste.According to the Dukan diet, seafood salad is recommended at least every day in the menu of the "alternating" phase.

Norwegian Salmon Soup

raw material:

• salmon 400 g;
• Cream 200 ml;
• onion;
• carrot;
• Bay leaf, salt;
• Green vegetables to taste.

Peel onions and carrots. Chop the onion and fry in a frying pan until golden brown. Place three carrots on a coarse grater, add the onion and cook for 2 minutes. Put the seasoning into the pot, add water, salt and bring to a boil. Add salmon to soup and cook for 2 minutes. Pour in the cream in a thin stream, bring to the boil, and cook for a further 5 minutes. Serve with chopped vegetables.Norwegians drink this rich soup almost every day. Incorporate it into the "alternation" or "consolidation" phase of the Dukan diet menu.

Salad "Monomach"

raw material:

• Chinese cabbage;
• cucumber;
• red bell pepper;
• yellow bell pepper;
• coriander;
• olive oil;
• vinegar;
• Salt.

Chop the cabbage, add salt and mash it with your hands to soften it. Deseed the peppers and cut into half rings. Cut the cucumber into small circles and chop the parsley. Add vegetables to bowl and mix. Mix oil with vinegar. Use the resulting marinade to dress the salad.This salad is rich in vitamins, so it can be eaten every day as a side dish with meat or fish dishes. It is especially recommended to include it in your menu during the "alternation" phase of the Dukan diet.

chicken salad

raw material:

• chicken breast;
• tomato;
• cucumber;
• carrot;
• onion;
• lettuce leaves;
• vegetable oil;
• mustard;
• Salt.

Boil the brisket, cool and cut into strips. Peel the cucumber and cut into rings. Cut tomatoes into slices. Place three carrots on a coarse grater and finely chop the onion. Mix all ingredients in a bowl and add salt. Mix the oil with mustard and pour the resulting sauce over the salad. Serve on a plate garnished with lettuce leaves.You won't eat a salad like this every day, but it doesn't hurt to incorporate it into your Dukan diet menu a few times during the final "stabilization" phase.