Daily menu for the Dukan diet

The Dukan diet has gained an army of followers thanks to 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 permitted products on the menu every day of a certain phase. The main thing is that the weight loss effect lasts for many years if you follow 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 each day only those foods on the menu that are acceptable for each phase, as well as to engage in regular physical activity (at least 20 minutes each day) and drink plenty of fluids (at least 1. 5 liters of water purified 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 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. 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 kilos. The menu for each day in the attack phase of the Dukan diet contains only protein products. Proteins provide a lot of energy and the body's effort to digest them is greater than the calorie content, which contributes to weight loss. The total exclusion of carbohydrates from the daily menu during this phase forces accumulated fat to be burned.
2. The alternation phase of the Dukan diet- the main stage in which the desired weight loss result is achieved. In addition to protein and bran, the daily menu includes complex carbohydrates (most vegetables, except 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 menu shown every day until all the extra kilos disappear.
3. Consolidation phase of the Dukan diet- an important stage when a person who has lost weight accustoms his body to an updated nutritional system. The menu expands enormously every day. The "Consolidation" stage of the Dukan diet lasts 10 days per 1 kg of weight lost. The menu for each day of this phase consists of protein products, vegetables, fruits, cereals and honey. At this stage, any food on the menu is allowed to be consumed in unlimited quantities every day, but only during one meal.
4. "Stabilization" phase of the Dukan diet- This is the final stage, which should ideally last a lifetime to maintain normal body weight. You can eat according to the menu principle of the "Consolidation" phase. Every week it is advisable to do 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 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	omelette with ham	salmon soup	Curd	Turkey Steak with Mustard
2	Curd	Chicken Soup. Chicken fillet	kefir	Baked golden fish
3	Seafood	meatball soup	Milk	veal chops
4	2 hard-boiled eggs	Rabbit in tomato sauce	Curd	Seafood cocktail
5	kefir	Beef medallions in cream sauce	Boiled egg	Lightly salted herring
6	Cottage cheese casserole	trout soup	natural yogurts	beef chops
7	lightly salted salmon	stew 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	omelette with ham	Baked haddock. "Vitamin" salad	pumpkin caviar	Lean pork meatballs in tomato sauce
2	natural yogurts	boiled chicken breast	Boiled egg	Seafood
3	kefir	Beef with mushrooms in creamy sauce	White cabbage salad	Lightly salted herring. pickles
4	Pumpkin porridge	Borsch 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	Tortilla	trout soup	Seafood salad	Beef meatballs. Bell pepper, spinach

Phase consolidation

Consolidation phase according to the Dukan diet - detailed menu:

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Muesli. kiwi, grapefruit	Sea food soup	natural yogurts	Mackerel stuffed with vegetables
2	Cheese. Apple pear	Mixed meat soup	Beet salad	Beef and vegetable stew
3	Cottage cheese casserole	"Vacation": we eat what we want according to the principles of the Dukan diet	kefir	Seafood salad
4	Buckwheat porridge. Dry fruits	Borsch with meat	orange, kiwi	Chicken salad
5	Curd. Apple banana	Creamy chicken soup with vegetables	Boiled egg	Veal chops. shopski salad
6	2 hard-boiled eggs	Steamed turkey fillet	kefir	Baked crucian carp
7	Ham. banana, grapefruit	salmon soup	Cottage cheese casserole	Fillet of beef. Greek salad"

Phase stabilization

Dukan Diet: detailed menu for every day of the "Stabilization" phase:

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Cheese	Veal chops. Greek salad"	banana, kiwi	Tom Yam soup with shrimp
2	Cottage cheese casserole	Grilled Dorado. eggplant puree	Muesli	Pork medallions. Cucumbers, tomatoes
3	Sírniki	Mushroom soup. boiled chicken breast	kefir	meat in french
4	Tortilla	We eat what we want according to the Dukan diet - "Vacation"	Cheese	Rabbit in cream sauce
5	Buckwheat porridge. kefir	Rassolnik	pomegranate, kiwi	Grilled salmon fillet. "Monomakh" salad
6	Tortilla	turkey soup	ham	Seafood cocktail
7	Boiled eggs	Borsch with meat	White cabbage salad	Chicken rolls with pickles

Recipes

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

omelette with ham

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 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, omelette with ham is suitable for every day menu of any phase.

meatball soup

Ingredients:

• Mince;
• 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. Fry the onion in a pan, add the carrot and pepper. Fry for 2 minutes. Pour water into a saucepan, boil and add salt. Carefully add the meatballs one at a time to the boiling water. Remove. After 5 minutes, add vegetable sauce to the soup and simmer 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 mushrooms in creamy sauce

Ingredients:

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

Cut the meat into pieces and fry in vegetable oil, add salt. Sauté the 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. Cut the mushrooms. Place the meat and mushrooms in a saucepan and pour the sauce over them. Simmer for 10 minutes, let sit under the lid for 10 minutes.

Beef with mushrooms in a creamy sauce will perfectly complement the daily menu 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 through a strainer 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 200ml;
• 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. Three carrots on a coarse grater, add to the onion and simmer for 2 minutes. Place the dressing 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 in a thin stream, bring to a boil and cook for another 5 minutes. Serve with finely chopped vegetables.

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

"Monomakh" salad

Ingredients:

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

Finely chop the cabbage, add salt and mash it with your hands to soften it. Peel the peppers from the seeds and cut them into halves. Cut the cucumbers into small halves, chop 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, so it can be consumed every day as a garnish for a meat or fish dish. It is especially recommended to include it in your menu during the Dukan diet in the "Alternation" stage.

Chicken salad

Ingredients:

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

Boil the breast, cool and cut into strips. Peel 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 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 a couple of times in the menu of your Dukan diet at the final stage of "Stabilization".