Every day menu for the Dukan diet

The Dukan diet has won an army of fans 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 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 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 phase, as well as 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, 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 stage, during which rapid weight loss is observed. This phase lasts from 3 to 7 days, depending on the amount of extra pounds. The menu of each day 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 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 protein and bran, the daily menu includes complex carbohydrates (most vegetables with the exception of 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 menu shown every day exactly until all the extra pounds are gone.
3. Consolidation phase of the Dukan diet- an important stage at which a person who has lost weight accustoms his body to an updated nutritional system. The menu every day is greatly expanded. The "Consolidation" stage 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 in the menu in unlimited quantities every day, but only during one meal.
4. "Stabilization" phase of the Dukan diet- This is the final stage, which ideally should last throughout life to maintain your 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 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 increased attention to physical activity.

Menu for every day

Dukan diet menu for every day - table of approximate diet 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 tomato 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 chops
7	Lightly salted salmon	Stewed turkey	Milk	Seafood

Phase Alternation

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"	Squash 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	Borscht with meat	Ham	Chicken and vegetable stew
5	Cottage cheese casserole	Norwegian salmon soup	Carrot	Turkey baked with vegetables
6	2 hard-boiled eggs	Fish soup	Milk	Poultry fillet cutlets
7	Omelette	Trout soup	Seafood salad	Beef meatballs. Bell pepper, 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	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 fruits	Borscht 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	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 chops. 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	Omelette	We eat whatever we want according to the Dukan diet - "Holiday"	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 gherkins

Recipes

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

Omelette with ham

Ingredients:

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

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

According to the Dukan diet, omelet with ham is suitable on the menu for every day of any phase.

Meatball soup

Ingredients:

• Chopped meat;
• Egg;
• Onion;
• Carrot;
• 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 frying pan, add carrots and pepper to it. Fry for 2 minutes. Pour water into a saucepan, bring to a boil, add salt. Carefully add the meatballs one at a time into the boiling water. Stir. After 5 minutes, add vegetable gravy 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 soup with meatballs in the lunch menu. You can eat it every day if you wish.

Beef with champignons in creamy sauce

Ingredients:

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

Cut the beef into pieces and fry in vegetable oil, add salt. Fry the onion and chopped garlic. Pour flour into the onion, 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 water. Slice the champignons. Place beef and mushrooms in a saucepan and pour gravy 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 menu for every day of the Dukan diet in the "Fixation" phase.

Seafood 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, seafood salad is recommended to be consumed at least every day in the "Alternation" phase menu.

Norwegian salmon soup

Ingredients:

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

Peel the onions and carrots. Finely chop the onion and fry in a frying pan until golden brown. Three carrots on a coarse grater, add to the onion, simmer for 2 minutes. Place the dressing in a saucepan, add water, salt, and bring to a boil. Add 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 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;
• Red bell pepper;
• Yellow bell pepper;
• Parsley;
• Olive oil;
• Vinegar;
• Salt.

Finely chop the cabbage, add salt and mash it with your hands to soften it. Peel the peppers from seeds and cut into half rings. Cut the cucumbers into small half rings, 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 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 at the "Alternation" stage.

Chicken salad

Ingredients:

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

Boil the breast, cool, cut into strips. Peel the cucumber and cut into rings. 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 oil with mustard and pour the resulting sauce over the salad. Serve on a plate garnished with lettuce leaves.

You won’t eat such a salad every day, but it won’t hurt to include it a couple of times in your Dukan diet menu at the final "Stabilization" stage.