Daily menu for the Dukan diet

The Dukan diet has gained a legion of fans due to its effectiveness. The extensive menu eliminates the need for fasting, making it easy to follow the Dukan diet without feeling weak or dizzy. Its main principle is the use of strictly permitted products in the menu on each day of a certain phase. The main thing is that the weight loss effect lasts for many years if you stick to the basic principles of the menu throughout your life after the Dukan diet.

Basic rules of the Dukan diet

The basic rules of the Dukan diet are to eat every day only those foods on the menu that are acceptable for each phase, as well as regular physical activity (at least 20 minutes daily) and drinking plenty of fluids (at least 1. 5 liters). purified water daily). According to the rules of the Dukan diet, you need to add 1. 5 tablespoons of bran to the menu every day (you can replace it with buckwheat porridge if you individually cannot tolerate the product).

The Dukan diet is designed in 4 phases: Attack, Alternation, Strengthening, Stabilization.

1. Attack phase of the Dukan diet- the most effective, but short-lived stage in which rapid weight loss is observed. This phase lasts from 3 to 7 days, depending on the amount of extra pounds. The menu of each day in the attack phase of the Dukan diet contains exclusively protein products. Protein provides a lot of energy, and the body's effort to digest it is higher than the calorie content, which contributes to weight loss. Complete exclusion of carbohydrates from the daily menu during this phase forces you to burn accumulated fat.
2. The transition phase of the Dukan diet- the main phase in which the desired weight loss result is achieved. In addition to protein and bran, the daily menu also includes complex carbohydrates (most vegetables with the exception of the forbidden ones: potatoes, beans, lentils, corn, beans, peas). The duration of the change phase after the Dukan diet is not limited, which means that you should strictly adhere to the menu presented every day until all the extra pounds are gone.
3. Consolidation phase of the Dukan diet- an important stage during which a person who has lost weight accustoms his body to an updated nutritional system. The menu is greatly expanded every day. The "consolidation phase" of the Dukan diet lasts based on the calculation of 10 days per 1 kg of weight loss. The menu for each day of this phase consists of protein products, vegetables, fruits, grains and honey. At this time it is allowed every day, but only during one meal, to consume all foods listed on the menu in unlimited quantities.
4. "Stabilization phase" of the Dukan diet- This is the final phase that should ideally last a lifetime to maintain your normal body weight. You can eat according to the menu principle of the "Consolidation" phase. Every week it is worth having a protein fasting day once, corresponding to the "Attack" phase. You should include bran in your diet every day, drink at least 1. 5 liters of water and pay more attention to physical activity.

Menu for every day

Dukan diet menu for every day – table with approximate diets for breakfast, lunch, afternoon snack and dinner.

Attack phase

Dukan diet – menu for each day of the attack phase:

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Omelet with ham	Salmon soup	cottage cheese	Turkey steak with mustard
2	cottage cheese	Chicken soup. Chicken fillet	kefir	Baked dorado fish
3	seafood	Meatball soup	milk	Beef chops
4	2 hard-boiled eggs	Rabbit in tomato sauce	cottage cheese	Seafood cocktail
5	kefir	Veal medallions in cream sauce	Soft-boiled egg	Lightly salted herring
6	Cottage cheese casserole	Trout soup	Natural yoghurt	Beef chops
7	Lightly salted salmon	Braised turkey	milk	seafood

Phase change

Menu for each day in the table for the change phase according to the Dukan system:

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Omelet with ham	Baked salmon. Salad "Vitamin"	Pumpkin caviar	Lean pork meatballs in tomato sauce
2	Natural yoghurt	Boiled chicken breast	Soft-boiled egg	seafood
3	kefir	Beef with mushrooms in cream sauce	White cabbage salad	Lightly salted herring. Cucumbers
4	Pumpkin porridge	Borscht with meat	Ham	Chicken and vegetable stew
5	Cottage cheese casserole	Norwegian salmon soup	carrot	Baked turkey with vegetables
6	2 hard-boiled eggs	Fishsoup	milk	Chicken fillet cutlets
7	omelette	Trout soup	Seefood salad	Beef meatballs. Peppers, spinach

Phase consolidation

Consolidation phase after the Dukan diet – detailed menu:

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Muesli. Kiwi, grapefruit	Seafood soup	Natural yoghurt	Mackerel stuffed with vegetables
2	Cheese. Apple pear	Mixed meat soup	Beet salad	Beef and vegetable stew
3	Cottage cheese casserole	"Vacation" – we eat whatever we want, according to the principles of the Dukan diet	kefir	Seefood salad
4	buckwheat. Dried fruit	Borscht with meat	Orange, kiwi	Chicken salad
5	Cottage cheese. Apple banana	Creamy chicken soup with vegetables	Soft-boiled egg	Veal schnitzel. Shopski salad
6	2 hard-boiled eggs	Steamed turkey fillet	kefir	Baked crucian carp
7	Ham. Banana, grapefruit	Salmon soup	Cottage cheese casserole	Beef steak. Greek salad"

Phase stabilization

Dukan diet – detailed menu for every day for the "stabilization" phase:

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Cheese	Beef chops. Greek salad"	Banana, kiwi	Tom yam soup with shrimps
2	Cottage cheese casserole	Grilled dorado. aubergine puree	Muesli	Pork filets. Cucumbers, tomatoes
3	Syrniki	Mushroom soup. Boiled chicken breast	kefir	Meat in French
4	omelette	We eat what we want according to the Dukan diet - "vacation"	Cheese	Rabbit in cream sauce
5	buckwheat. kefir	Rassolnik	Pomegranate, kiwi	Grilled salmon steak. Salad "Monomach"
6	omelette	Turkey soup	Ham	Seafood cocktail
7	Hard boiled eggs	Borscht with meat	White cabbage salad	Chicken rolls with pickles

Recipes

Everyday recipes for the Dukan diet to include in your menu:

Omelet with ham

Ingredients:

• 2 eggs;
• Ham;
• Tomato;
• milk 100 ml;
• vegetable fat;
• Parsley;
• Salt.

Whisk eggs with milk. Cut tomatoes and ham into cubes. Fry tomatoes and ham in a pan, add eggs and milk and salt. Sprinkle chopped parsley on top. Cover with a lid and fry over low heat for 5 minutes until done.

According to the Dukan diet, omelet with ham is on the menu for every day and every phase.

Meatball soup

Ingredients:

• Minced meat;
• Egg;
• Onion;
• Carrot;
• Bulgarian peppers;
• vegetable fat;
• Salt;
• Green.

Add the egg to the minced meat and mix. Form small meatballs. We clean the vegetables and cut them into small cubes. Fry the onion in a pan, add carrots and peppers. Fry for 2 minutes. Pour water into a saucepan, bring to a boil, add salt. Carefully add the meatballs, one at a time, to the boiling water. attention. After 5 minutes, add vegetable sauce to the soup and simmer over low heat for 10 minutes. Sprinkle chopped herbs on top.

During the "variation" phase of the Dukan diet, it is recommended to include soup with meatballs in the lunch menu. If you wish, you can eat it every day.

Beef with mushrooms in cream sauce

Ingredients:

• Beef;
• Mushroom;
• Onion;
• vegetable oil;
• Cream;
• Flour;
• Garlic;
• Salt.

Cut the beef into pieces and fry in vegetable oil, season with salt. Saute onion and chopped garlic. Pour flour into the onion, mix, add cream in a thin stream, cook for 10 minutes, stirring constantly. It should have the consistency of sour cream. If the sauce is thick, add water. Slice mushrooms. Place beef and mushrooms in a pot and pour sauce over them. Simmer for 10 minutes, let it brew under the lid for 10 minutes.

Beef with mushrooms in a creamy sauce perfectly complements the menu for every day of the Dukan diet in the "fixation" phase.

Seefood salad

Ingredients:

• seafood cocktail;
• lettuce leaves;
• Tomatoes;
• Lemon;
• Olive oil.

Cook seafood in boiling water for 7 minutes. Drain the water through a sieve and rinse the seafood with cold water. Cut the tomatoes into cubes. Chop the lettuce leaves. Mix everything together, season with olive oil and lemon juice. Salt to taste.

According to the Dukan diet, it is recommended to eat seafood salad at least every day in the "variety" phase menu.

Norwegian salmon soup

Ingredients:

• salmon 400 gr;
• cream 200 ml;
• onion bulbs;
• Carrot;
• bay leaf, salt;
• Greens to taste.

Peel onions and carrots. Finely chop the onion and fry in a pan until golden brown. Grate three carrots on a coarse grater, add to the onion and simmer for 2 minutes. Pour the dressing into a saucepan, 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 another 5 minutes. Serve with finely chopped greens.

Norwegians eat this rich soup almost every day. Include it in your Dukan diet menu in the "variation" or "consolidation" phase.

Salad "Monomach"

Ingredients:

• white cabbage;
• Cucumber;
• Red pepper;
• Yellow peppers;
• Parsley;
• Olive oil;
• Vinegar;
• Salt.

Chop the cabbage finely, salt it and mash it with your hands to make it soft. Peel the peppers from the seeds and cut into half rings. Cut the cucumbers into small half rings and chop the parsley. Mix vegetables in a bowl. Mix oil with vinegar. Season the salad with the resulting marinade.

This salad is rich in vitamins and can therefore be eaten every day as a side dish to a meat or fish dish. It is especially recommended to include it in your menu during the "variety" phase of the Dukan diet.

Chicken salad

Ingredients:

• Chicken breast;
• Tomato;
• Cucumber;
• Carrot;
• onion bulbs;
• lettuce leaves;
• vegetable fat;
• Mustard;
• Salt.

Boil the breast, let it cool and cut into strips. Peel the cucumber and cut into rings. Cut the tomatoes into slices. Three carrots on a coarse grater, chop onion. Mix all ingredients in a bowl and season with salt. Mix oil with mustard and pour the resulting sauce over the salad. Serve on a plate garnished with lettuce leaves.

You won't eat such a salad every day, but it won't hurt to include it in your Dukan diet menu a couple of times in the final "stabilization" period.