Daily menu for the Dukan diet

The Dukan diet has won an army of fans thanks to its effectiveness. The comprehensive menu eliminates fasting, making it quite easy to adhere to the Dukan diet without feeling weak or dizzy. Its main principle is the use of strictly permitted products in the menu every day of a certain phase. The main thing is that the weight loss effect lasts for many years if you adhere to the basic principles of the menu throughout your life after following the Dukan diet.

Basic rules of the Dukan diet

The basic rules of the Dukan diet are to eat only those menu foods acceptable for each phase every day, as well as engage in regular physical activity (at least 20 minutes a day) and drink plenty of fluids (at least 1. 5liter of water). 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 (you can replace them with buckwheat porridge if you are individually intolerant to the product).

The Dukan diet is designed for 4 phases: Attack, Alternation, Consolidation, Stabilization.

1. Attack phase of the Dukan regime- the most effective, but short-term stage, during which rapid weight loss is observed. This phase lasts from 3 to 7 days, depending on the amount of extra pounds. The menu for each day of the Attack phase of the Dukan diet contains only protein products. Protein provides a lot of energy and the body's effort to digest it is greater than the calorie intake, which contributes to weight loss. The complete exclusion of carbohydrates from the daily menu during this phase forces you to burn accumulated fat.
2. The alternation phase of the Dukan diet- the main stage at which the desired weight loss result is achieved. In addition to proteins and bran, the daily menu includes complex carbohydrates (most vegetables with the exception of prohibited ones: potatoes, beans, lentils, corn, beans, peas). The duration of the alternation phase according to the Dukan diet is not limited, that is, you must exactly follow the presented menu every day until all the extra pounds disappear.
3. Consolidation phase of the Dukan regime- an important stage during which a person who has lost weight accustoms his body to an updated nutritional system. The menu is significantly expanded every day. The "Consolidation" stage of the Dukan diet lasts based on the calculation of 10 days per 1 kg of weight lost. The menu for each day of this phase includes protein products, vegetables, fruits, cereals and honey. At this stage, it is allowed to consume any food from the menu in unlimited quantities every day, but only during one meal.
4. "Stabilization" phase of the Dukan regime- This is the final stage, which should ideally last a lifetime to maintain your normal body weight. You can eat according to the principle of the menu of the "Consolidation" phase. Every week it is worth doing a day of protein fasting according to the "Attack" phase. Every day you need to include bran in your menu, drink at least 1. 5 liters of water and pay increased attention to physical activity.

Menu for every day

Dukan diet menu for every day - approximate diet table for breakfast, lunch, snack and dinner.

Attack phase

Dukan Diet - menu for each day of the Attack phase:

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Ham omlette	Salmon soup	Cottage cheese	Mustard Turkey Steak
2	Cottage cheese	Chicken soup. Chicken fillet	Kefir	Baked Dorado Fish
3	Seafood	Meatball soup	Milk	Beef cutlets
4	2 hard boiled eggs	Rabbit in tomato sauce	Cottage cheese	Seafood cocktail
5	Kefir	Veal medallions with cream	Boiled egg	Lightly salted herring
6	Cottage cheese casserole	Trout soup	Natural yogurt	Beef chops
7	Lightly salted salmon	Slow-cooked turkey	Milk	Seafood

Phase alternation

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

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Ham omlette	Baked pollock. Salad "Vitamin"	Squash caviar	Lean pork meatballs with tomato sauce
2	Natural yogurt	Boiled chicken breast	Boiled egg	Seafood
3	Kefir	Beef with mushrooms in creamy sauce	White cabbage salad	Lightly salted herring. Pickles
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	Fish soup	Milk	Poultry fillet cutlets
7	Omelette	Trout soup	Seafood salad	Beef meatballs. Pepper, spinach

Phase consolidation

Consolidation phase according to the Dukan diet - detailed menu:

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Muesli. Kiwi, grapefruit	Seafood soup	Natural yogurt	Mackerel stuffed with vegetables
2	Cheese. Apple pear	Mixed meat soup	Beet salad	Beef and vegetable stew
3	Cottage cheese casserole	"Holiday" - we eat whatever we want according to the principles of the Dukan diet	Kefir	Seafood salad
4	Buckwheat porridge. Dried fruits	Borscht with meat	Orange, kiwi	Chicken salad
5	Cottage cheese. Apple, banana	Creamy Chicken and Vegetable Soup	Boiled egg	Veal escalopes. 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 each day for the "Stabilization" phase:

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Cheese	Beef chops. Greek salad"	Banana, kiwi	Tom Yam Soup with Shrimp
2	Cottage cheese casserole	Grilled sea bream. Eggplant puree	Muesli	Pork medallions. 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 - "Holidays"	Cheese	Creamed Rabbit
5	Buckwheat porridge. Kefir	Rassolnik	Pomegranate, kiwi	Grilled salmon steak. "Monomaque" salad
6	Omelette	Turkey soup	ham	Seafood cocktail
7	Hard boiled eggs	Borscht with meat	White cabbage salad	Chicken Rolls with Pickles

Recipes

Recipes for every day for the Dukan diet that you can include in your menu:

Ham omlette

Ingredients:

• 2 eggs;
• Ham;
• Tomato;
• Milk 100 ml;
• Vegetable oil;
• Parsley;
• Salt.

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

According to the Dukan diet, ham omelet is suitable for every day's menu, regardless of its phase.

Meatball soup

Ingredients:

• Minced meat;
• Egg;
• Onion;
• Carrot;
• Bell pepper;
• Vegetable oil;
• Salt;
• Greenery.

Add the egg to the minced meat and mix. Form small meatballs. We clean the vegetables and cut them into small cubes. Brown the onion in a pan, add the carrots and pepper. 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. Stir. After 5 minutes, add the vegetable juice to the soup, simmer over low heat for 10 minutes. Sprinkle chopped herbs on top.

During the "Alternation" phase of the Dukan diet, it is recommended to include meatball soup in the lunch menu. You can eat it every day if you want.

Beef with mushrooms in creamy sauce

Ingredients:

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

Cut the beef into pieces and fry in vegetable oil, add salt. Brown the onion and chopped garlic. Pour the flour into the onion, mix, add the 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 the mushrooms. Put the beef and mushrooms in a saucepan and pour the sauce over them. Simmer for 10 minutes, let it brew under the lid for 10 minutes.

Beef with mushrooms in a creamy sauce will perfectly complement the menu for every day of the Dukan diet in the "Fixation" phase.

Seafood salad

Ingredients:

• Seafood cocktail;
• Lettuce leaves;
• Tomatoes;
• Lemon;
• Olive oil.

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

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

Norwegian salmon soup

Ingredients:

• Salmon 400 gr;
• Cream 200 ml;
• Bulb onions;
• Carrot;
• Bay leaf, salt;
• Greens to taste.

Peel the onions and carrots. Finely chop the onion and fry in a pan until golden brown. Three carrots on a coarse grater, add to the onion, simmer for 2 minutes. Put the vinaigrette in a saucepan, add water, salt and bring to a boil. Add the salmon to the soup and cook for 2 minutes. Pour in the cream, bring to the boil and cook for another 5 minutes. Serve with finely chopped green vegetables.

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

"Monomaque" salad

Ingredients:

• White cabbage;
• Cucumber;
• Red bell pepper;
• Yellow pepper ;
• Parsley;
• Olive oil;
• Vinegar;
• Salt.

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

This salad is rich in vitamins and can therefore be eaten every day as an accompaniment to a meat or fish dish. It is particularly recommended to include it in your menu during the Dukan diet at the "Alternation" stage.

Chicken salad

Ingredients:

• Chicken breast;
• Tomato;
• Cucumber;
• Carrot;
• Bulb onions;
• Lettuce leaves;
• Vegetable oil;
• Mustard;
• Salt.

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

You will not eat such a salad every day, but it will not hurt to include it in your Dukan diet menu several times during the last "stabilization" stage.