Daily menu for the Dukan diet

The Dukan Diet has gained an army of fans because of its effectiveness. The extensive menu eliminates fasting, making it completely easy to follow the Dukan diet without feeling weak or dizzy. Its main principle is the use of strictly allowed 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 main rules of the Dukan diet are to eat only those foods on the menu every day that are acceptable for each phase, as well as regular physical activity (at least 20 minutes every day) and drinking plenty of fluids (at least 1. 5 liters of pure water everyday). 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 have an individual intolerance to the product).

The Dukan Diet is designed for 4 phases: Attack, Switch, Consolidate, Stabilize.

1. Attack phase of the Dukan diet- the most effective, but short-lived 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 of each day 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 in this phase forces you to burn the accumulated fat.
2. The Alternative Phase of the Dukan Diet- the main stage in which the desired weight loss effect is achieved. In addition to protein and bran, the daily menu includes complex carbohydrates (most vegetables with the exception of the prohibited ones: potatoes, beans, lentils, corn, beans, peas). The duration of the Transition phase according to the Dukan diet is not limited, that is, you should follow the menu that appears every day exactly until all the extra pounds are gone.
3. Consolidation phase of the Dukan diet- an important stage in which a person who has lost weight gets his body used to an updated nutritional system. The menu every day expands significantly. The "Cleaning" stage 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, cereals and honey. At this stage you are allowed to eat any food on the menu in unlimited quantities every day, but only during one meal.
4. "Stabilization" phase of the Dukan diet- This is the final stage, which ideally should last a lifetime to maintain your normal body weight. You can eat according to the beginning of the menu of the "Remedial" phase. Each 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 increased attention to physical activity.

Menu for every day

Dukan diet menu for each day - 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 soup	cottage cheese	Turkey steak with mustard
2	cottage cheese	Chicken soup. Chicken fillet	Kefir	Grilled Dorado fish
3	Seafood	Meatball soup	Milk	Veal cutlets
4	2 boiled eggs	Rabbit in tomato sauce	cottage cheese	Seafood cocktail
5	Kefir	Veal medals in cream sauce	Soft egg	Lightly salted herring
6	Casserole with cottage cheese	Trout soup	Natural yogurt	Beef steaks
7	Lightly salted salmon	Boiled turkey	Milk	Seafood

Phase Shift

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

Day	breakfast	Dinner	Afternoon snack	Dinner
1	Omelet with ham	Baked pollen. Salad "Vitamin"	Squash caviar	Lean pork meatballs in tomato sauce
2	Natural yogurt	Boiled chicken breast	Soft egg	Seafood
3	Kefir	Beef with mushrooms in a creamy sauce	White cabbage salad	Lightly salted herring. cucumbers
4	Pumpkin porridge	Borscht with meat	Ham	Chicken and vegetable stew
5	Casserole with cottage cheese	Norwegian salmon soup	Carrot	Roasted turkey with vegetables
6	2 boiled eggs	Fish soup	Milk	Poultry fillet cutlets
7	Omelette	Trout soup	Seafood salad	Beef meatballs. Peppers, spinach

Phase integration

Consolidation phase according to the Dukan diet - detailed menu:

Day	breakfast	Dinner	Afternoon snack	Dinner
1	Muesli. Actinidia, grapefruit	Seafood soup	Natural yogurt	Mackerel stuffed with vegetables
2	Cheese. Apple, pear	Mixed meat soup	Beetroot salad	Beef and vegetable stew
3	Casserole with cottage cheese	"Holidays" - we eat whatever we want according to the principles of the Dukan diet	Kefir	Seafood salad
4	Buckwheat porridge. Dried fruit	Borscht with meat	Orange, kiwi	Chicken salad
5	cottage cheeseApple, banana	Creamy chicken soup with vegetables	Soft egg	Veal cutlets. Shopski salad
6	2 boiled eggs	Steamed turkey fillet	Kefir	Baked crucian carp
7	Ham. Banana, grapefruit	salmon soup	Casserole with cottage cheese	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 steaks. Greek salad"	Banana, kiwi	Tom Yam Soup with Prawns
2	Casserole with cottage cheese	Grilled dorado. Eggplant puree	Muesli	Pork medals. Cucumbers, tomatoes
3	Sirniki	Mushroom soup. Boiled chicken breast	Kefir	Meat in French
4	Omelette	Eat What We Want on the Dukan Diet - 'Vacation'	Cheese	Rabbit in cream sauce
5	Buckwheat porridge. Kefir	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 cucumbers

Recipes

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

Omelet with ham

Components:

• 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, add the eggs and milk and salt. Sprinkle chopped parsley on top. Cover with a lid and fry on low heat for 5 minutes until done.

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

Meatball soup

Components:

• Minced meat;
• Egg;
• Onion;
• Carrot;
• Pepper?
• Vegetable oil?
• Salt;
• Greenery.

Add the egg to the minced meat and mix. Form small meatballs. Clean the vegetables and cut them into small cubes. Fry the onion in a pan, add carrots and pepper to it. Fry for 2 minutes. Pour water into a pot, boil, add salt. Carefully add the meatballs one by one to the boiling water. Agitation. After 5 minutes, add vegetable sauce to the soup, simmer on low heat for 10 minutes. Sprinkle chopped herbs on top.

During the "Switching" 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 mushrooms in a creamy sauce

Components:

• Beef;
• Champignons?
• Onion;
• Vegetable oil?
• Cream;
• Flour;
• Garlic;
• Salt.

Cut the beef into pieces and fry in vegetable oil, add salt. Fry the chopped onion and 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 cream. If the sauce is thick, add water. Cut the mushrooms into slices. Put the beef and mushrooms in a pot and pour the sauce over them. Simmer for 10 minutes, let it boil 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

Components:

• 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, add olive oil and lemon juice. Salt to taste.

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

Norwegian salmon soup

Components:

• Salmon 400 g.
• Cream 200 ml;
• onion bulb;
• Carrot;
• Laurel, salt?
• Greens to taste.

Peel the onions and carrots. Chop the onion and fry it in a pan until golden. 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 salmon to soup and cook for 2 minutes. Pour the cream in a thin stream, let it boil and cook for another 5 minutes. Serve with chopped greens.

Norwegians eat this hearty soup almost every day. Include it in the Dukan diet menu in the "Rotation" or "Cleanse" phase.

Salad "Monomakh"

Components:

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

Chop the cabbage, add salt and mash it with our hands to soften it. Clean the peppers from the 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 salt and pepper with the resulting marinade.

This salad is rich in vitamins and can therefore be eaten daily as an accompaniment to a meat or fish dish. It is highly recommended to include it in your menu during the Dukan Diet in the "Switching" stage.

Chicken salad

Components:

• Chicken breast;
• Tomato;
• Cucumber;
• Carrot;
• onion bulb;
• lettuce leaves;
• Vegetable oil?
• Mustard;
• Salt.

Boil the breast, cool, cut into strips. Clean the cucumber and cut it 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 the oil with the mustard and pour over the resulting 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 sometimes in the menu of the Dukan diet in the final stage of "Stabilization".