Daily menu for the Dukan diet

The Dukan diet has won an army of fans thanks to its effectiveness. The extensive menu eliminates fasting, making it completely easy to adhere to the Dukan diet without feeling weak or dizzy. Its fundamental principle is the use of strictly permitted products in 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 all your life after following the Dukan diet.

Basic rules of the Dukan diet

The basic rules of the Dukan diet are to eat only the foods on the daily menu acceptable for each phase, do regular physical activity (at least 20 minutes every day) and drink plenty of fluids (at least 1. 5 liters of water). purified water 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 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 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 greater 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 accumulated fat.
2. The 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 includes complex carbohydrates (most vegetables with the exception of the prohibited ones: potatoes, beans, lentils, corn, kidney beans, peas). The duration of the alternation phase according to the Dukan diet is not limited, that is, you need to follow the shown menu exactly every day until all the extra kilos have disappeared.
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 significantly expanded every day. The "Consolidation" phase of the Dukan diet lasts based on the calculation of 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 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 menu of the "Consolidation" phase. Every week it is worth doing 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, afternoon 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	Cottage cheese	Turkey steak with mustard
2	Cottage cheese	Chicken soup. Chicken fillet	Kefir	Baked Dorado fish
3	Seafood	Meatball soup	Milk	Beef cutlets
4	2 hard boiled eggs	Rabbit in sauce	Cottage cheese	Seafood cocktail
5	Kefir	Veal medallions in cream sauce	Soft-boiled egg	Lightly salted herring
6	Cottage cheese casserole	Trout soup	Natural yogurt	Beef ribs
7	Lightly salted salmon	Stewed turkey	Milk	Seafood

Alternation of phases

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

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Omelette with ham	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 champignons in creamy sauce	White cabbage salad	Lightly salted herring. Gherkins
4	Pumpkin porridge	Borsch with meat	dried 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	Omelette	Trout soup	Sea Salad	Beef meatballs. Peppers, spinach

Phase 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	Beetroot salad	Beef and vegetable stew
3	Cottage cheese casserole	"Holidays": we eat what we want according to the principles of the Dukan diet	Kefir	Sea Salad
4	Buckwheat porridge. Dried fruit	Borsch with meat	Orange, kiwi	Chicken salad
5	Cottage cheese. Apple, banana	Creamy chicken soup with vegetables	Soft-boiled egg	Veal cutlets. Shopski Salad
6	2 hard boiled eggs	Steamed turkey fillet	Kefir	Baked crucian carp
7	Dried ham. Banana, grapefruit	Salmon soup	Cottage cheese casserole	Beef steak. Greek salad"

Phase stabilization

Dukan diet - detailed menu for every day for the "Stabilization" phase:

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Cheese	Beef ribs. Greek salad"	Bananas, kiwis	Tom Yam soup with prawns
2	Cottage cheese casserole	Grilled Orado. Eggplant puree	Muesli	Pork medallions. Cucumbers, tomatoes
3	Syrniki	Mushroom soup. Boiled chicken breast	Kefir	Meat in French
4	Omelette	We eat what we want according to the Dukan diet - "Holiday"	Cheese	Rabbit in cream sauce
5	Buckwheat porridge. Kefir	Rasolnik	Pomegranate, kiwi	Grilled salmon steak. Salad "Monomakh"
6	Omelette	Turkey soup	dried ham	Seafood cocktail
7	Hard-boiled eggs	Borsch with meat	White cabbage salad	Chicken rolls with gherkins

Recipes

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

Omelette with ham

Ingredients:

• 2 eggs;
• Dried 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 pan, pour in the eggs and milk and season with salt. Sprinkle chopped parsley over top. Cover with a lid and fry over low heat for 5 minutes until cooked through.

According to the Dukan diet, omelette with ham is suitable in the everyday menu of any stage.

Meatball soup

Ingredients:

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

Add the egg to the minced meat and mix. Form small meatballs. We clean the vegetables and cut them into cubes. Fry the onion in a pan, add carrots and pepper. Fry for 2 minutes. Pour water into a saucepan, bring to a boil, add salt. Carefully add the meatballs one at a time to the boiling water. Mixed. After 5 minutes add the vegetable gravy to the soup, 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 champignons in 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 chopped garlic. Pour the flour into the onion, mix, add the cream slowly, cook for 10 minutes, stirring constantly. It should have the consistency of sour cream. If the sauce is thick, add water. Slice the field mushrooms. Place the meat and mushrooms in a saucepan and pour the sauce over them. Simmer for 10 minutes, let it brew under the lid for 10 minutes.

Beef with champignons in creamy sauce will perfectly complement the everyday menu of the Dukan diet in the "Fixation" phase.

Sea Salad

Ingredients:

• Seafood cocktail;
• Lettuce leaves;
• Tomatoes;
• Lemon;
• Olive 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 it is recommended to consume seafood salad at least every day in the "Alternation" phase menu.

Norwegian salmon soup

Ingredients:

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

Peel the onions and carrots. Finely chop the onion and fry it in a pan until golden brown. Three carrots on a coarse grater, add to the onion, simmer for 2 minutes. Place the seasoning in a pan, add water, salt and bring to the boil. Add the salmon to the soup and cook for 2 minutes. Pour in the cream, bring to the boil and cook for another 5 minutes. Serve with finely chopped greens.

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

Salad "Monomakh"

Ingredients:

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

Finely chop the cabbage, salt it and mash it with your hands to soften it. 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 consumed every day as a side dish to a meat or fish dish. It is especially recommended to include it in the 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 it, cut it 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 the salt. Mix the oil with 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 a couple of times in the menu of the Dukan diet at the final stage of "Stabilization".