Daily menu for the Dukan diet

The Dukan Diet has attracted a large fan base due to its effectiveness. The rich menu eliminates fasting, making it completely easy for you to adhere to the Dukan diet without feeling weak or dizzy. Its main principle is the use of strictly allowed products in the daily menu of a certain period. It is important that the weight loss effect will last for many years if you adhere to the basic principles of the menu throughout your life after following the Dukan diet.

The basic principles of the Dukan diet

The basic principles of the Dukan diet are to eat only those foods from the daily menu that are acceptable for each stage, as well as regular physical activity (at least 20 minutes a day) and drinking plenty of water. (at least 1. 5 liters of water). purified water daily). 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 personally do not tolerate the product).

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

1. The attack phase of the Dukan diet- the most effective but short-lived phase, during which rapid weight loss is observed. This phase lasts from 3 to 7 days, depending on the amount of weight gained. The menu for each day during the Attack phase of the Dukan diet contains only protein products. Protein provides a lot of energy, the body's digestive effort is higher than the calorie content, so it contributes to weight loss. Completely eliminating carbohydrates from the daily menu during this period forces you to burn accumulated fat.
2. Alternate phase of the Dukan diet- the main stage to achieve the desired weight loss results. In addition to proteins and bran, the daily menu also includes complex carbohydrates (most vegetables, except those that are prohibited: potatoes, beans, lentils, corn, beans, peas). The duration of the Replacement phase according to the Dukan diet is unlimited, that is, you should follow the displayed menu exactly every day until all the extra pounds are gone.
3. Consolidation phase of the Dukan diet- an important period during which the person who has lost weight familiarizes the body with the updated nutritional system. The daily menu is greatly expanded. The "Consolidation" phase of the Dukan diet lasts based on the calculation of 10 days per 1 kg of weight lost. The daily menu of this stage includes products rich in protein, vegetables, fruits, cereals and honey. At this stage, it is allowed to consume any food on the menu in unlimited quantities per day but only in 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 body weight. You can eat according to the menu principles of the "Consolidation" phase. There should be a protein fasting day once a week following the "Attack" phase. Every day you should add bran to 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, afternoon snack and dinner.

Attack phase

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

Day	Breakfast	Dinner	Afternoon snack	Dinner
first	Omelet with ham	Salmon soup	Fresh cheese	Turkish steak with mustard
2	Fresh cheese	Chicken soup. Chicken fillet	kefir	Grilled Dorado fish
3	Seafood	Meatball soup	Milk	Beef cutlet
4	2 hard-boiled eggs	Rabbit in tomato sauce	Fresh cheese	Seafood Cocktails
5	kefir	Veal medallions in cream sauce	Soft boiled eggs	Lightly salt herring
6	Cheese casserole	Salmon soup	Natural yogurt	Beef ribs
7	Lightly salted salmon	Turkey stew	Milk	Seafood

phase alternation

Menu for each day in the table for the Rotation period according to the Dukan system:

Day	Breakfast	Dinner	Afternoon snack	Dinner
first	Omelet with ham	Grilled pollock. Salad "Vitamin"	Squash caviar	Lean meatballs in tomato sauce
2	Natural yogurt	Boiled chicken breast	Soft boiled eggs	Seafood
3	kefir	Beef with mushroom cream sauce	White cabbage salad	Lightly salt herring. cucumber
4	Pumpkin porridge	Borscht with meat	ham	Chicken and vegetable stew
5	Cheese casserole	Norwegian salmon soup	carrot	Grilled Türkiye with vegetables
6	2 hard-boiled eggs	Fish soup	Milk	Poultry cutlet fillets
7	Omelette	Salmon soup	Seafood salad	Beef meatballs. Bell peppers, spinach

Phase fusion

Consolidation phase according to the Dukan diet - detailed menu:

Day	Breakfast	Dinner	Afternoon snack	Dinner
first	Muesli. Kiwi, grapefruit	Seafood Sup	Natural yogurt	Mackerel stuffed with vegetables
2	Cheese. Apple pear	Mixed meat soup	Radish salad	Beef and vegetable stew
3	Cheese casserole	"Vacation" - we eat whatever we want according to the principles of the Dukan diet	kefir	Seafood salad
4	Buckwheat porridge. Drying fruits	Borscht with meat	Orange, kiwi	Chicken salad
5	Cheese. Apple banana	Cream of chicken soup with vegetables	Soft boiled eggs	Veal cutlet. Salad Shopski
6	2 hard-boiled eggs	Steamed turkey fillet	kefir	Grilled crucian carp
7	Ham. Banana, grapefruit	Salmon soup	Cheese casserole	Beef grill. Greek Salad"

Phase stability

Dukan diet - detailed daily menu for the "Stabilization" phase:

Day	Breakfast	Dinner	Afternoon snack	Dinner
first	Cheese	Beef ribs. Greek Salad"	Bananas, kiwis	Tom Yam Shrimp Soup
2	Cheese casserole	Grilled Dorado. Pureed eggplant	Muesli	Pork 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 - "Vacation"	Cheese	Rabbit in cream sauce
5	Buckwheat porridge. kefir	Rassolnik	Pomegranate, kiwi	Grilled salmon steak. Salad "Monomakh"
6	Omelette	Turkish Soup	ham	Seafood Cocktails
7	Hard-boiled eggs	Borscht with meat	White cabbage salad	Cucumber chicken rolls

Cooking recipe

Daily recipes for the Dukan diet that you can include in your menu:

Omelet with ham

Ingredient:

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

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

According to the Dukan diet, omelets with ham are suitable in the daily menu at any stage.

Meatball soup

Ingredient:

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

Add eggs to minced meat and mix. Form into small meatballs. We clean the vegetables and cut them into small cubes. Fry onions in a pan, add carrots and pepper. Fry for 2 minutes. Pour water into the pot, boil, add salt. Carefully place each meatball into the boiling water. Stirred. After 5 minutes, add vegetable sauce to the soup and cook over low heat for 10 minutes. Sprinkle chopped herbs on top.

During the "Replacement" phase of the Dukan diet, soup with meatballs should be included in the lunch menu. You can eat it every day if you want.

Beef with mushroom cream sauce

Ingredient:

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

Cut beef into pieces and fry in vegetable oil, adding salt. Fry chopped onion and garlic. Pour the flour into the onions, 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 more water. Chop the mushrooms. Put the beef and mushrooms in the pot and pour the sauce on top. Simmer for 10 minutes, brew under the lid for 10 minutes.

Beef with mushrooms in cream sauce will perfectly complement the daily menu of the Dukan diet during the "Fixed" phase.

Seafood salad

Ingredient:

• Seafood Cocktail;
• Lettuce leaves;
• Tomato;
• Yellow lemon;
• Olive oil.

Boil seafood in boiling water for 7 minutes. Drain through a colander and rinse the seafood with cold water. Cut tomatoes into cubes. Chop 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 consumed at least every day in the "Replacement" phase menu.

Norwegian salmon soup

Ingredient:

• Salmon 400 gr;
• Cream 200 ml;
• Onion;
• Carrot;
• Bay leaves, 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 onion, simmer for 2 minutes. Put the sauce in a pot, 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 a boil and cook for another 5 minutes. Serve with chopped green vegetables.

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

Salad "Monomakh"

Ingredient:

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

Cut the cabbage into small pieces, add salt and then crush it with your hands until soft. Peel the peppers and cut them into half rings. Cut the cucumber into small halves, chop the parsley. Mix vegetables in a bowl. Mix oil with vinegar. Season the salad with the resulting dressing.

This salad is rich in vitamins, so it can be eaten every day as a side dish to meat or fish dishes. It is especially recommended to include it in your menu in the Dukan diet in the "Replacement" phase.

Chicken salad

Ingredient:

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

Boil the breast, cool, cut into strips. Peel the cucumber and cut into rings. Cut tomatoes into slices. Three carrots on a coarse grater, finely chop the onion. Mix all ingredients in a bowl and add salt. Mix oil with mustard and pour the resulting dressing over the salad. Place on a plate decorated 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 few times at the final "Stabilization" stage.