Daily menu for the Dukan diet

The Dukan diet has won an army of fans with 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 most important thing is that the weight loss effect lasts for many years if you follow the basic principles of the menu throughout your life after the Dukan diet.

Basic rules Dukan diet

The basic 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 plenty of fluids (at least 1. 5 liters). purified water every day). Every day, according to the rules of the Dukan diet, you must 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, modification, consolidation, stabilization.

1. Dukan's Diet Attack Phase- 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 excess weight. The menu every 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. Completely excluding carbohydrates from the daily menu during this phase forces you to burn accumulated fat.
2. Alternation phase of the Dukan diet- the main phase in which the desired weight loss result is achieved. In addition to proteins and bran, the daily menu also includes complex carbohydrates (most vegetables with the exception of the 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 should follow the displayed menu every day exactly until all the extra pounds disappear.
3. Consolidation phase Dukan diet- an important phase in which a person who has lost weight gets his body used to an updated nutritional system. The menu is greatly expanded every day. The "consolidation" phase of the Dukan diet lasts based on the calculation of 10 days per 1 kg of lost weight. The menu for each day of this phase consists of protein products, vegetables, fruits, cereals and honey. In this phase, it is allowed to consume any food from the menu in unlimited quantities every day, but only during one meal.
4. The "stabilization" phase of the Dukan diet- This is the last stage, which ideally should last a lifetime in order to maintain a normal body weight. You can eat according to the menu principle of the "Consolidation" phase. Every week it is worth having a protein fasting day according to the "Attack" phase. You should include bran in your menu every day, 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 - table of approximate nutrition 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	Fresh cheese	Turkey steak with mustard
2	Fresh cheese	Chicken soup. Chicken fillet	Kefir	Baked dorado fish
3	Sea food	Meatball soup	Milk	Beef cutlets
4	2 hard boiled eggs	Rabbit in tomato sauce	Fresh cheese	Sea cocktail
5	Kefir	Veal medallions in cream sauce	Soft boiled egg	Lightly salted herring
6	Cottage cheese casserole	Trout soup	Natural yogurt	Beef cutlets
7	Lightly salted salmon	Braised turkey	Milk	Sea food

Change of phases

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

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Omelet with ham	Baked pollock. Salad "Vitamin"	Squash caviar	Lean pork meatballs in tomato sauce
2	Natural yogurt	Boiled chicken breast	Soft boiled egg	Sea food
3	Kefir	Beef with mushrooms in a creamy sauce	White cabbage salad	Lightly salted herring. Gherkins
4	Pumpkin porridge	Borscht with meat	Ham	Chicken and vegetable stew
5	Cottage cheese casserole	Norwegian salmon soup	Carrots	Roasted turkey with vegetables
6	2 hard boiled eggs	Fish soup	Milk	Poultry fillet cutlets
7	Omelet	Trout soup	Seafood salad	Beef meatballs. Bell pepper, spinach

Phased consolidation

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. Apple, pear	Mixed meat soup	Beet salad	Beef and vegetable stew
3	Cottage cheese casserole	"Holiday" - 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	Fresh cheese. Apple, banana	Creamy chicken soup with vegetables	Soft boiled egg	Veal chops. Shopska salad
6	2 hard boiled eggs	Steamed turkey fillet	Kefir	Baked crucian carp
7	Ham. Banana, grapefruit	Salmon soup	Cottage cheese casserole	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 cutlets. greek salad"	Banana, kiwi	Tom Yam Soup with Shrimp
2	Cottage cheese casserole	Grilled dorado. Eggplant puree	Muesli	Pork medallions. Cucumbers, tomatoes
3	Syrniki	Mushroom soup. Boiled chicken breast	Kefir	Meat in French
4	Omelet	We eat what we want on the Dukan diet - "Holiday"	Cheese	Rabbit in cream sauce
5	Buckwheat porridge. Kefir	Pickle	Pomegranate, kiwi	Grilled salmon steak. Salad "Monomach"
6	Omelet	Turkey soup	Ham	Sea cocktail
7	Hard boiled eggs	Borscht with meat	White cabbage salad	Chicken rolls with gherkins

Recipes

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

Omelet with ham

Ingredients:

• 2 eggs;
• Ham;
• tomato;
• Milk 100 ml;
• Vegetable oil;
• parsley;
• Sol.

Beat eggs with milk. Dice the tomato and ham. Fry tomatoes and ham in a pan, pour in eggs and milk, add 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, an omelet with ham is suitable on the menu for every day of any stage.

Meatball soup

Ingredients:

• Minced meat;
• egg;
• Onion;
• Carrot;
• Paprika;
• 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 the carrot and pepper. Fry for 2 minutes. Pour water into a pot, boil, add salt. Carefully add the meatballs one at a time to the boiling water. Stir. After 5 minutes, add vegetable sauce to the soup, simmer on 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 mushrooms in a creamy sauce

Ingredients:

• Beef;
• Champignon;
• Onion;
• Vegetable oil;
• cream;
• Flour;
• Garlic;
• Sol.

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 sour 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. Slice the mushrooms. Put the beef and mushrooms in a pot and pour the sauce over them. Simmer for 10 minutes, let it cook 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

Ingredients:

• Sea cocktail;
• Lettuce leaves;
• Tomatoes;
• Lemon;
• Olive oil.

Cook seafood in boiling water for 7 minutes. Drain the water through a strainer, and rinse the seafood with cold water. Dice the tomatoes. Chop the lettuce leaves. Mix everything, season with olive oil and lemon juice. Add salt to taste.

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

Norwegian salmon soup

Ingredients:

• Salmon 400 gr;
• Cream 200 ml;
• Black onion;
• Carrot;
• Bay leaf, salt;
• Green to taste.

Peel the onion and carrot. Finely chop the onion and fry in a pan until golden brown. Coarsely grate three carrots, add onion, stew for 2 minutes. Put the dressing in a saucepan, add water, salt and 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 greens.

Norwegians eat this rich soup almost every day. Include it in your Dukan Diet menu during the "modification" or "consolidation" phase.

Salad "Monomach"

Ingredients:

• White cabbage;
• Cucumber;
• Red pepper;
• Yellow pepper;
• parsley;
• Olive oil;
• Vinegar;
• Sol.

Finely chop the cabbage, add salt and mash it with your hands until it softens. Peel the seeds from the peppers 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 the resulting marinade.

This salad is rich in vitamins, so it can be eaten every day as a side dish with meat or fish. 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;
• Black onion;
• Lettuce leaves;
• Vegetable oil;
• Mustard;
• Sol.

Cook the breast, cool it, cut it into strips. Peel the cucumber and cut into rings. Cut the tomatoes into slices. Coarsely grate three carrots, 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 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 your Dukan diet menu in the final phase of "Stabilization".