Daily menu for the Dukan diet

The Dukan diet has gained an army of followers due to its effectiveness. The extensive menu eliminates fasting, making it completely easy to adhere to the Dukan diet without feeling weak or dizzy. Its main principle is the use of products that are strictly permitted 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 every day only those foods on the menu that are acceptable for each phase, as well as practicing regular physical activity (at least 20 minutes every day) and drinking plenty of fluids (at least 1. 5 liters of purified water every day). Every day, according to the rules of the Dukan diet, it is necessary 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 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 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 caloric content, which contributes to weight loss. The complete exclusion of carbohydrates from the daily menu at this stage 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, 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 pounds disappear.
3. Consolidation phase of the Dukan diet- an important stage in which a person who has lost weight accustoms his body to an updated nutritional system. The menu is greatly expanded every day. The "Consolidation" stage of the Dukan diet lasts based on the calculation of 10 days for every 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, it is allowed to consume 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 phase, which ideally should last a lifetime to maintain normal body weight. You can eat according to the principle of the "Consolidation" phase menu. Every week it is worth doing a protein fasting day once in accordance with 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 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	To have lunch	Afternoon snack	To have lunch
1	Omelette with ham	Salmon soup	Cottage cheese	Turkey steak with mustard
two	Cottage cheese	Chicken soup. Chicken fillet	Kefir	Roasted goldfish
3	Seafood	meatball soup	Milk	Beef chops
4	2 boiled eggs	Rabbit in tomato sauce	Cottage cheese	Seafood cocktail
5	Kefir	Veal medallions in cream sauce	Boiled egg	Lightly salted herring
6	Cottage cheese casserole	Trout soup	Natural yogurt	Beef chops
7	Lightly salted salmon	Stewed turkey	Milk	Seafood

Phase alternation

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

Day	Breakfast	To have lunch	Afternoon snack	To have lunch
1	Omelette with ham	Roast pollock. "Vitamin" salad	Pumpkin caviar	Lean pork meatballs with tomato sauce
two	Natural yogurt	Cooked chicken breast	Boiled egg	Seafood
3	Kefir	Meat with champignons in creamy sauce	White cabbage salad	Lightly salted herring. Cucumbers
4	Pumpkin porridge	Borsch with meat	Ham	Chicken and vegetable stew
5	Cottage cheese casserole	Norwegian salmon soup	Carrot	Roast turkey with vegetables
6	2 boiled eggs	Fish Soup	Milk	Poultry fillet cutlets
7	Omelet	Trout soup	Seafood salad	Beef meatballs. Peppers, spinach

Phase Consolidation

Consolidation phase according to the Dukan diet - detailed menu:

Day	Breakfast	To have lunch	Afternoon snack	To have lunch
1	Muesli. Kiwi, grapefruit	Seafood Soup	Natural yogurt	Mackerel stuffed with vegetables
two	Cheese. Apple pear	Mixed meat soup	Beet salad	Meat 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	Cottage cheese. Apple banana	Creamy chicken soup with vegetables	Boiled egg	Veal chops. Shopski Salad
6	2 boiled eggs	Steamed turkey fillet	Kefir	Baked crucian carp
7	Ham. Banana, grapefruit	Salmon soup	Cottage cheese casserole	Beef. Greek salad"

Phase Stabilization

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

Day	Breakfast	To have lunch	Afternoon snack	To have lunch
1	Cheese	Beef chops. Greek salad"	Banana, kiwi	Tom Yam Soup with Shrimp
two	Cottage cheese casserole	Grilled gold. Eggplant puree	Muesli	Pork medallions. Cucumbers, tomatoes
3	Sirniki	Mushroom soup. Cooked chicken breast	Kefir	Meat in French
4	Omelet	We eat what we want according to the Dukan diet - "Holidays"	Cheese	Rabbit in cream sauce
5	Buckwheat porridge. Kefir	Rassolnik	Pomegranate, kiwi	Grilled salmon steak. Salad "Monomakh"
6	Omelet	Turkey soup	Ham	Seafood cocktail
7	Boiled eggs	Borsch with meat	White cabbage salad	Chicken Rolls with Cucumbers

Revenues

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

Omelette with ham

Ingredients:

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

Beat the eggs with the milk. Cut the tomatoes and ham into cubes. Fry the tomatoes and ham in a frying pan, add 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 ready.

According to the Dukan diet, an omelet with ham is suitable for every day's menu at any stage.

meatball soup

Ingredients:

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

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 frying pan, add the carrot and pepper. Fry for 2 minutes. Pour water into a pan, bring to a boil and add salt. Carefully add the meatballs, one at a time, to the boiling water. To mix. After 5 minutes, add the vegetable sauce to the soup and cook 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 wish.

Meat with champignons 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. Fry 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 cream. If the sauce becomes thick, add water. Slice the mushrooms. Place the meat and mushrooms in a pan and pour over the sauce. Cook for 10 minutes, let it brew under the lid for 10 minutes.

Meat with champignons 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;
• 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. Chop the 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 "Alternation" phase menu.

Norwegian salmon soup

Ingredients:

• Salmon 400 gr;
• Cream 200ml;
• Onions;
• Carrot;
• Bay leaf, salt;
• Vegetables to taste.

Peel the onions and carrots. Finely chop the onion and fry in a frying pan until golden. Three carrots on a coarse grater, add to the onion and cook for 2 minutes. Place the sauce in a pan, 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 chopped greens.

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

Salad "Monomakh"

Ingredients:

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

Finely chop the cabbage, add salt and knead with your hands to soften it. Peel the peppers from seeds and cut them into half rings. Cut the cucumbers into small half rings and chop the parsley. Mix vegetables in a bowl. Mix oil with 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 especially recommended to include it in your menu during the Dukan diet in the "Alternation" phase.

Chicken salad

Ingredients:

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

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

You won't eat such a salad every day, but it won't hurt to include it a few times in the Dukan diet menu in the final "Stabilization" stage.