Daily menu for the Dukan diet

The Dukan Diet has gained an army of fans due 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 products strictly allowed in the menu every day of a certain phase. The main thing is that the effect of weight loss 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 basic rules of the Dukan diet are to eat only those foods on the menu every day that are acceptable for each stage, as well as regular physical activity (at least 20 minutes every day) and drinking a lot of fluids (at least 1. 5 liters. purified water daily). Every day, according to the rules of the Dukan diet, you should 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 excess kilograms. The daily menu 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 during this phase forces you to burn the accumulated fat.
2. Dukan Diet Alternation Phase- the main stage in which the desired weight loss result is achieved. In addition to proteins and bran, the daily menu includes complex carbohydrates (most vegetables except for those prohibited: potatoes, beans, lentils, corn, beans, peas). The duration of the Alternation phase according to the Dukan diet is not limited, so you must follow the indicated menu every day exactly until all the extra pounds are gone.
3. The consolidation phase of the Dukan diet- an important phase 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" phase of the Dukan diet lasts, based on the calculation, 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 on the menu in unlimited quantities every day, but only during one meal.
4. The "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 principle of the "Consolidation" stage menu. Every 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 more attention to physical activity.

Menu for every day

Dukan diet menu for every day - approximate diet chart 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	Ham omelette	Salmon soup	Curd	Turkey steak with mustard
2	Curd	Chicken soup. Chicken fillet	Kefir	Baked Dorado Fish
3	Seafood	Meatball soup	milky	Beef cutlets
4	2 hard boiled eggs	Rabbit in tomato sauce	Curd	Seafood cocktail
5	Kefir	Beef medallions in cream sauce	Soft boiled egg	Lightly salted herring
6	Cottage cheese casserole	Trout soup	Natural yogurt	Beef chops
7	Lightly salted salmon	Boiled turkey	milky	Seafood

Phase Alternation

The menu for each day in the table for the phase of Alternation according to the Dukan system:

day	BREAKFAST	dinner	Afternoon snack	dinner
1	Ham omelette	Baked pollock. Salad "Vitamin"	Pumpkin caviar	Lean pork meatballs in tomato sauce
2	Natural yogurt	Boiled chicken breast	Soft boiled 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	Cottage cheese casserole	Norwegian salmon soup	Carrots	Roast turkey with vegetables
6	2 hard boiled eggs	Fish soup	milky	Poultry fillet cutlets
7	omelette	Trout soup	Seafood salad	Be it beef. Bell pepper, spinach

Phase Consolidation

The 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	"Holidays" - we eat what we want according to the principles of the Dukan diet	Kefir	Seafood salad
4	Buckwheat porridge. Dry fruit	Borscht with meat	Orange, kiwi	Chicken salad
5	Curd. Apple, banana	Creamy chicken soup with vegetables	Soft boiled egg	Beef cutlets. Shopski 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 chops. Greek Salad"	Bananas, kiwis	Tom Yam Soup with Prawns
2	Cottage cheese casserole	Grilled dorado. Eggplant puree	Muesli	Pork medallions. Cucumber, tomato
3	Syrniki	Mushroom soup. Boiled chicken breast	Kefir	Meat in French
4	omelette	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 steak. Salad "Monomakh"
6	omelette	Turkey soup	ham	Seafood cocktail
7	Hard boiled eggs	Borscht with meat	White cabbage salad	Chicken rolls with cucumbers

Recipe

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

Ham omelette

Ingredients:

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

Beat eggs with milk. Dice the tomatoes and ham. Fry the tomatoes and bacon in a pan, pour the eggs and milk and 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, omelet with bacon is suitable on the menu for every day of every phase.

Meatball soup

Ingredients:

• Minced meat;
• Eggs;
• onion;
• Carrots;
• 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 carrots and pepper to it. Fry for 2 minutes. Pour water into a pot, let it boil, add salt. Carefully drop the meatballs one by one into the boiling water. Mix it up. After 5 minutes, add the vegetable stock to the soup, simmer over low heat for 10 minutes. Sprinkle chopped herbs on top.

During the "Alternation" phase of the Dukan diet, it is recommended to include meatball soup in the lunch menu. If you want, you can eat it every day.

Beef with mushrooms in a creamy sauce

Ingredients:

• Beef;
• Champignons;
• onion;
• Vegetable oil;
• Cream;
• Flour;
• Garlic;
• Salt.

Cut the meat into pieces and fry in vegetable oil, add salt. Fry the onion and minced 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 sour cream. If the sauce is thick, add water. Cut the champignons into slices. Place the beef and mushrooms in a pot and pour the broth over them. Boil for 10 minutes, let it cook under the lid for 10 minutes.

Beef 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;
• Olive oil.

Boil the 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. Cut 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 menu of the "Alternation" phase.

Norwegian salmon soup

Ingredients:

• Salmon 400 g;
• Cream 200 ml;
• onion with bulbs;
• Carrots;
• 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 to the onion, boil for 2 minutes. Put the sauce in a pot, add water, salt and let it boil. Add the salmon to the soup and cook for 2 minutes. Pour the cream in a thin stream, let it 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 in the "Alternation" or "Consolidation" phase.

Salad "Monomakh"

Ingredients:

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

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

This salad is rich in vitamins and therefore can be eaten every day as a side dish for 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;
• Tomatoes;
• Cucumber;
• Carrots;
• onion with bulbs;
• Lettuce leaves;
• Vegetable oil;
• Mustard;
• Salt.

Boil the breast, cool, 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 will not eat such a salad every day, but it will not hurt to include it several times in your Dukan diet menu in the final stage of "Stabilization".