Daily menu for the Dukan diet

The Dukan Diet has won many fans because of its effectiveness. The extensive menu eliminates fasting, making it very easy to follow the Dukan diet without feeling weak or dizzy. The main principle is the use of strictly allowed products in the daily menu in a certain phase. The main thing is that the effect of weight loss lasts for many years if you follow the basic principles of the menu throughout your life after following the Dukan diet.

The basic rules of the Dukan diet

The basic rules of the Dukan diet are to eat only foods on the daily menu that are acceptable for each phase, as well as regular physical activity (at least 20 minutes per day) and drinking plenty of fluids (at least 1. 5 liters of purified water per 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 it with buckwheat porridge if you have an individual intolerance to the product).

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

1. Dukan diet attack phase- the most effective, but short-term stage, where rapid weight loss is observed. This phase lasts from 3 to 7 days, depending on the amount of additional pounds. The daily menu in 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 higher than the calorie content, which contributes to weight loss. The complete exclusion of carbohydrates from the daily menu during this phase forces you to burn accumulated fat.
2. Alternating Phases of the Dukan Diet- the main stage where the desired weight loss results are achieved. In addition to protein and bran, the daily menu includes complex carbohydrates (most vegetables with prohibited exceptions: potatoes, beans, lentils, corn, beans, peas). The duration of the Alternation phase according to the Dukan diet is not limited, that is, you must follow the indicated menu every day exactly until all the extra pounds are gone.
3. Dukan diet consolidation phase- an important stage in which a person who has lost weight accustoms his body to an updated nutritional system. The daily menu is greatly expanded. The "Consolidation" stage of the Dukan diet takes place based on the calculation of 10 days per 1 kg of body weight lost. The menu for each day of this phase consists of protein products, vegetables, fruits, grains, and honey. At this stage, it is allowed to consume any food on the menu in unlimited quantities per day, but only during one meal.
4. The "Stabilization" phase of the Dukan diet- This is the final stage, which should ideally last a lifetime to maintain your normal weight. You can eat according to the principle of the "Unification" phase menu. Every week it is worth having a protein fasting day once according to the "Attack" phase. Every day you should include bran in your menu, drink at least 1. 5 liters of water, and pay more attention to physical activity.

Menu for every day

Dukan's diet menu for every day - an approximate diet table 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 fish soup	Cottage cheese	Turkey steak with mustard
2	Cottage cheese	Chicken soup. Fillets	Kefir	Grilled Dorado fish
3	Seafood	Meatball soup	milk	Cuts of beef
4	2 boiled eggs	Rabbit in tomato sauce	Cottage cheese	Seafood cocktail
5	Kefir	Beef medallions in cream sauce	Soft boiled eggs	Lightly salted herring
6	Cottage cheese casserole	Trout fish soup	Natural yogurt	Cuts of beef
7	Lightly salted salmon	boiled turkey	milk	Seafood

Phase Alternation

Menu for each day in the schedule for the Alternate phase according to the Dukan system:

Day	Breakfast	dinner	Afternoon snack	dinner
1	Omelet with ham	Grilled pollock. Salad "Vitamin"	Squash caviar	Lean pork meatballs in tomato sauce
2	Natural yogurt	Boiled chicken breast	Soft boiled eggs	Seafood
3	Kefir	Beef with champignons in a creamy sauce	White cabbage salad	Lightly salted herring. Gherkins
4	Pumpkin porridge	Borscht with meat	Ham	Boil chicken and vegetables
5	Cottage cheese casserole	Norwegian salmon soup	carrot	Baked turkey with vegetables
6	2 boiled eggs	Fish soup	milk	Chicken fillet pieces
7	Omelette	Trout fish soup	Seafood salad	Beef balls. Bell pepper, spinach

Phase Unification

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. Apples, pears	Mixed meat soup	Beet salad	Boil beef and vegetables
3	Cottage cheese casserole	"Leave" - we eat whatever we want according to the principles of the Dukan diet	Kefir	Seafood salad
4	buckwheat porridgedried fruits	Borscht with meat	orange, kiwi	Chicken salad
5	Cottage cheese. Apples, bananas	Creamy chicken soup with vegetables	Soft boiled eggs	Cuts of beef. Shopski salad
6	2 boiled eggs	Steamed turkey stuffing	Kefir	Grilled crucian carp
7	Ham. Banana, grapefruit	Salmon fish soup	Cottage cheese casserole	Steak meat. Greek Salad"

Phase Stabilization

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

Day	Breakfast	dinner	Afternoon snack	dinner
1	Cheese	Cuts of beef. Greek Salad"	Banana, kiwi	Tom Yam soup with prawns
2	Cottage cheese casserole	Grilled dorado. Eggplant puree	Muesli	Pig medal. Cucumbers, tomatoes
3	Syrniki	Mushroom soup. Boiled chicken breast	Kefir	Meat in French
4	Omelette	We eat whatever we want on the Dukan diet - "Holiday"	Cheese	Rabbit in cream sauce
5	buckwheat porridgeKefir	Rassolnik	Pomegranate, kiwi	Grilled salmon steak. Salad "Monomakh"
6	Omelette	turkey soup	Ham	Seafood cocktail
7	Hard boiled eggs	Borscht with meat	White cabbage salad	Chicken rolls with gherkins

recipe

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

Omelet with ham

ingredients:

• 2 eggs;
• Ham;
• tomatoes;
• Milk 100 ml;
• Vegetable oil;
• parsley;
• salt.

Beat eggs with milk. Cut the tomatoes and ham into cubes. Fry tomatoes and ham in a pan, pour eggs and milk, and add 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, an omelet with ham is suitable in the menu for every day in any phase.

Meatball soup

ingredients:

• Forcemeat;
• Eggs;
• 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. Fry onions in a pan, add carrots and pepper to it. Fry for 2 minutes. Pour water into a pot, bring to a boil, add salt. Carefully drop the meatballs one by one into the boiling water. mix. After 5 minutes, add the vegetable broth 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 soup with meatballs in the lunch menu. You can eat it every day if you want.

Beef with champignons in a creamy sauce

ingredients:

• Beef;
• Champignons;
• onion;
• Vegetable oil;
• cream;
• flour;
• Garlic;
• salt.

Cut the beef into pieces and fry in vegetable oil, add salt. Saute onion and sliced garlic. Pour the flour into the onions, 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. Chop the champignons. Put the beef and mushrooms in a pot and pour the sauce over it. Boil for 10 minutes, let it brew under the hood for 10 minutes.

Beef with champignons in a creamy sauce will complete the menu for each day of the Dukan diet in the "Setting" phase.

Seafood salad

ingredients:

• Seafood cocktails;
• Salad leaves;
• tomatoes;
• Lemon;
• Olive oil.

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

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

Norwegian salmon soup

ingredients:

• Salmon 400 gr;
• Cream 200 ml;
• Onion menthol;
• carrot;
• bay leaf, salt;
• Green to taste.

Peel the onion and carrot. 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 dressing in a pot, add water, salt, and let it boil. Add the salmon to the soup and cook for 2 minutes. Pour the cream in a thin stream, bring to a boil and cook for another 5 minutes. Serve with finely chopped vegetables.

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

Salad "Monomakh"

ingredients:

• White cabbage;
• cucumber;
• Red bell pepper;
• Yellow bell pepper;
• parsley;
• Olive oil;
• Vinegar;
• salt.

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

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

Chicken salad

ingredients:

• Chicken breast;
• tomatoes;
• cucumber;
• carrot;
• Onion menthol;
• Salad leaves;
• Vegetable oil;
• mustard;
• salt.

Boil the breast, cool, cut into strips. Peel the cucumber and cut into rings. 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 oil with 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 is not wrong to include it a few times in your Dukan diet menu in the final stage of "Stabilization".