Dukan diet recipes / All about the Dukan diet: menus and recipes, stages and phases of the diet, success stories, problems and solutions

Nutrition rules according to the Dukan diet

The popularity of the Dukan diet is primarily due to the fact that it is very simple. The main thing is to consume a minimum of carbohydrates and fats, which saturate fat cells. Extra pounds will disappear without causing you any discomfort.

The diet should contain protein products, since protein is a universal supplier of energy, and weight does not increase.

The Dukan weight loss system includes four stages :

Attack;
Cruise;
Consolidation;
Stabilization.

The article will be devoted to the first stage, you will get acquainted with an approximate weekly menu and read recipes for the Dukan Attack. This stage is the shortest . But the final result largely depends on how successfully you complete it.

The attack lasts only 2-10 days , the duration is calculated individually each time. The diet should be exclusively protein . The recipes for the Dukan diet for Attack for a week, which is approximately how long this stage lasts, are compiled in accordance with this requirement.

You need to eat food on the Attack in 4-5 sittings , it is recommended to do this every day at the same time . You need to cook dishes with a minimum of oil . You also need to drink at least 1.5 liters of water . To make the results more noticeable, you need to perform minimal physical activity : walk more, ride a bike, and more.

Cheese according to Dukan

Non-fat cheese

Ingredients

Skim, store-bought milk - two cups
Cottage cheese (not fatty) - half a kilo
Egg - 1 piece
Soda - half a small spoon
Salt - 1/2 teaspoon

Preparation

pour milk into a saucepan
add cottage cheese there
put it on the stove
Do not bring to a boil, as soon as the mass becomes hot, remove the container from the heat
when the mass has cooled, squeeze it through clean gauze
In a separate container, mix egg, salt, soda
then add them to the curd
put it back on the stove
stir and heat
When the cottage cheese is melted, remove from the stove
transfer the mixture into a bowl with cling film
After cooling you can eat

Hard cheese according to Dukan
The Pierre Dukan diet differs from other nutrition systems in its wide variety of dishes. After reading the recipes described above, you can see this for yourself.

Menu for the week

To create a menu, study the recipes suitable for you for each Dukan day. The attack must be strictly planned, accordingly, it will be easier for you to stick to a specific plan.

Below is a sample weekly menu.

On Monday it might look like this:

breakfast - an omelet of milk and eggs or porridge with cardamom bran, coffee or tea;
lunch - marinated pollock or chicken breast soup, mint tea;
afternoon snack - steamed cheesecakes or pasties according to a special recipe, tea or milk;
dinner - salad with crab sticks or baked mackerel, kefir.

Second day:

breakfast - oatmeal bran porridge with milk or pancakes with cottage cheese with kefir, coffee or tea;
lunch - beef or chicken chops or chicken broth with tofu and noodles, chamomile tea;
afternoon snack - low-fat cottage cheese with bran or bran muffin, berry broth or kefir;
dinner - turkey meatballs or fried fish, yogurt.

Wednesday:

breakfast - omelet or boiled eggs or cheesecakes, coffee or tea;
lunch - chicken nuggets in bran, okroshka, green tea;
afternoon snack - lemon pie or pancakes with cottage cheese, herbal tea or yogurt;
dinner - omelette with red fish or turkey in yogurt, herbal tea.

Salads according to Dukan

The first stage of the Pierre Dukan diet is the most difficult; during it you cannot even eat vegetables, only protein foods and bran. Only green onions are allowed. In the next stages, you can eat vegetables more easily. We will look at recipes for different periods of this food system. So, salad recipes:

Dukan's tender salad

Ingredients

Eggs - 6 pieces
Canned fish - one jar
Onion - 1 piece
Vinegar - half a teaspoon
Crab sticks - 8 pieces
Low-fat cottage cheese - two large spoons
Mustard - 1 teaspoon
Salt - to taste

Preparation

boil the eggs, peel them, separate the whites and yolks from each other
marinate chopped onions in vinegar, water and salt
cut crab sticks
remember canned food with a fork or other cutlery
grate the eggs, and rub two yolks into another container (they will be needed for Dukan mayonnaise)
Mayonnaise is easy to prepare - take it, mix the yolks with cottage cheese, mustard, beat the mixture with a blender
then lay out the cooked food in layers, place the fish down on the dish
brush it with the prepared sauce
next layer: onion, mayonnaise
then: half the grated egg whites, mayonnaise
We also spread the crab sticks with sauce
fifth layer - the second half of the proteins with mayonnaise
put grated yolks on top and do not grease
put the salad in the refrigerator for 40 minutes, then serve for the meal

Tender salad on the Dukan diet
Dukan salad with champignons

Ingredients:

Boiled lean brisket (chicken) - 250 grams
Fresh cucumbers - 2 pieces
Canned champignons - 2 small jars (400 grams each)
Dukan mayonnaise - half a glass
Salt, herbs, pepper

Preparation

cut the breast into cubes
grate the cucumbers
cut cucumbers, greens
mix all the ingredients and start eating

Salad with chicken and champignons according to Dukan

Recipes for Dukan on Attack

Below you will read healthy recipes for every day. The attack is the phase of the diet when everything needs to be prepared according to the diet requirements.

Meat and fish dishes

Dukan chebureks, for example, are prepared in many ways similar to kefir pancakes, but with filling.

For the test you will need:

100 g each of cottage cheese and kefir;
2 eggs;
gluten - 30 g;
salt and soda - a third of a teaspoon each;
vegetable oil.

Mix dry ingredients and eggs, then add kefir, then cottage cheese. Mix everything thoroughly. For the bran to disperse, the mixture should stand for about 15 minutes. Add soda and mix everything again. Grease the frying pan with oil using a cotton pad.

The filling is like this:

minced chicken - 250 g;
onion - 1 piece;
chicken egg;
pepper and salt.

All ingredients must be mixed thoroughly. Fry the prepared pancakes on one side. Place the filling on half of the fried side and cover with the other half to make a cheburek. Brush it with beaten egg using a brush. Chebureks are fried on both sides over low heat in vegetable oil.

Soups according to Dukan

It is noteworthy that there are many recipes for Dukan soups. And it takes very little time to prepare the first courses. In addition, the ingredients for liquid food are quite simple; they can be bought at any supermarket. Judge for yourself.

Tasty soup

Ingredients

Minced fresh beef - 160 grams
Eggs - two pieces
Water - three cups
Spices, salt
Greenery

Cooking procedure

while it boils, make minced meat and eggs with salt and herbs
then form meatballs, place in salted boiling water
let it simmer for twenty five minutes
Meanwhile, boil the egg, peel and cut nicely
prepare the greens and put everything in the soup - the egg, dill and parsley
let it simmer on fire for five minutes
serve warm for lunch

Soup according to Dukan with meatballs
Solyanka according to Dukan

Ingredients

Beef - 180 grams of pulp
Ham - 145 grams
Water - 1.2 milliliters
Chicken breast – 1 piece (grill)
Ketchup - 1 large spoon
Pickle
Onion - 1 pc. medium size
Olive oil - three small spoons
Salt, bay leaf, allspice

Preparation

put a pot of water on the fire
add diced beef to it
throw in boiling water, salt, bay leaf, pepper
While the meat is cooking, make the dressing
fry the onion in a frying pan with tomato ketchup and cucumber
then cut the brisket, ham into nice strips
when the meat is cooked, collect the hodgepodge
let the soup simmer for 6 minutes, add the herbs and remove from the oven

Dukan hodgepodge for the Consolidation stage

Dishes for a gentle diet

Recipes for Dukan Attack need to be chosen depending on which option you choose. If you choose a gentle diet, your diet may consist of the following products:

meat loaf;
broccoli soup;
omelet with ham and spinach;
tuna flatbreads;
omelette with mushrooms;
Chinese omelette with tomatoes;
turkey with vegetables and herbs;
beef steak;
mushroom cutlets;
marshmallows without sugar;
chicken liver pate;
baked fish with lemon.

Naturally, this list is not final: everything is chosen purely individually. But keep in mind that the more weight you want to lose, the stricter your fat and carbohydrate restrictions should be.

Pastrami is a healthy snack for busy people

Thanks to Dukan, because... His diet can make even a snack healthy. And chicken pastrami recipes make it possible

chew something to satisfy your hunger without mental anguish about the harmfulness of snacks.

Chicken breast - 0.5 kg;
Garlic - 3 cloves;
Grainy mustard - 2 tbsp. spoons;
Water - 1 l;
Soy sauce -1 tbsp;
Salt - 1 teaspoon;
Spices - to taste.

Prepare a dressing for the meat: dissolve salt in water. Soak the chicken fillet in brine for 2-2.5 hours. Dry the meat soaked in salt, removing excess moisture.
Peel each clove of garlic and cut in half. Make 6 cuts in the fillet and insert the garlic there.
Combine soy sauce with mustard. Add a mixture of peppers here if desired. Mix everything well and coat the breast with the mixture.
Preheat the oven to 250⁰C. Bake pastrami for no more than 20 minutes. Then turn off the stove and leave the meat in the hot oven to simmer for another 2 hours. Cut the finished “sausage” into flat pieces and can be used for sandwiches.

Results after the Attack stage

Everyone who follows a diet is interested in the question of how many kilograms they can lose. Attack performance depends on the following:

original weight;
metabolic rate;
strictness of diet;
the amount of liquid you drink;
physical activity;
nutritional details;
portion sizes.

Your diet should be divided into 4-5 five meals, each of which is not recommended to be skipped, since our body will perceive this as a signal for the need to accumulate reserves.

The amount of food consumed is not limited, however, when following a diet, it is recommended to maintain a negative energy balance; accordingly, it is recommended to reduce portions and drink more fluid.

Some people during the Attack phase complain of headaches and weakness. This can be eliminated through physical activity. Even a 20-minute walk will significantly improve your fat burning process and overall health.

Unlike many other diets, the Dukan Attack diet is quite extensive, so you won’t have to go hungry. Naturally, there are a number of restrictions and obligations that will need to be observed. In particular, many dishes with this diet will need to be prepared strictly according to recipes, some of which you read above.

Recipes

Pierre Dukan is confident that animal proteins are the best and healthiest food for humans. That is why chicken meat can be consumed without restrictions. The relatively low cost of chicken on store shelves allows everyone to include it in their daily diet. And how many healthy dishes you can prepare! For example, Dukan chicken pancakes are a real storehouse of vitamins and a delicious snack at any stage of the diet.

With mint sauce

An interesting combination of ingredients in this recipe makes the taste of the dish rich and unusual. You can eat such pancakes in the first minute of losing weight!

For the pancakes:

chicken breast fillet – 300 g;
egg – 1 pc.;
Curry seasoning to taste;
small onion – 1 pc.;
paprika, salt to taste;
a couple of drops of vegetable oil.

Cooking methods and best recipes

For "Attack"

The Dukan diet begins with a short “Attack” phase, during which only protein foods are allowed. During this stage, you can prepare chicken cutlets according to Dukan.

For them you need to take:

500 g chicken fillet;
onion;
2 cloves of garlic.

It is necessary to pass all the ingredients through a meat grinder and steam the cutlets for 15-20 minutes. Culinary trick: to prevent the minced meat from sticking to your hands, moisten them with water.

In the oven

Dukan cutlets can also be baked. You can make their taste more original by adding crab sticks (100 g) to minced chicken (500 g). You will also need:

9 g bran;
30 ml milk 0% fat;
half an onion;
egg.

The cooking method is as follows:

Pour milk over bran to swell.
Grind the fillet, onion and crab sticks in a meat grinder.
Combine the minced meat with the egg and swollen bran.
Salt and pepper.
Sprinkle a baking sheet with bran, then place the formed cutlets on it. Also sprinkle the cutlets with bran on top, this will form an appetizing crust.
Bake for 20-25 minutes at 180°.

In a slow cooker

Another simple recipe for chicken cutlets - in a slow cooker.

You need to mince all the ingredients, season with pepper, form cutlets with wet hands, and place them in a slow cooker. Cook for 10 minutes on one side in the “Steam Boiler” mode, then turn over for another 10 minutes.

For a couple

There is a very interesting recipe for Dukan chicken cutlets with steamed pumpkin.

400 g chicken fillet;
300 g pumpkin pulp;
bulb;
a couple of cloves of garlic.

Everything needs to be chopped, squeeze the juice out of the pumpkin, then combine, form into cutlets and steam for 15-20 minutes.

With soy sauce

You can also please yourself with new notes of taste if you add soy sauce to the minced chicken cutlets.

1 kg chicken fillet;
3 tbsp. spoons of soy sauce;
4 cloves of garlic.

You need to chop it all into mince, pepper, shape and steam the cutlets.

With cottage cheese

Another excellent source of protein without excess fat is low-fat cottage cheese. Therefore, combining it with minced chicken is a great idea.

To prepare you will need:

300 g chicken fillet;
2 eggs;
200 g cottage cheese 0% fat;
1 onion;
1 zucchini.

It is necessary to turn all the ingredients into minced meat, then form cutlets and simmer them for 5 minutes on each side, covering with a lid.

Delicious dietary cutlets can be prepared in different, even unusual, ways. With such delicious and varied dishes in your diet, you can easily stick to any diet!

Crab salad

Cooking time: 15 minutes.
Number of servings: for 1 person.
Calorie content of the dish: 120 kcal/100 g.
Purpose: lunch/dinner.
Cuisine: European.
Difficulty of preparation: low.

As a rule, holiday and everyday salads are prepared with mayonnaise or other fatty sauces. On the Dukan diet, such foods are excluded and store-bought dressings are included in the table of prohibited foods. However, while adhering to a diet, you can prepare Dukan crab salad for Attack with homemade sauce, which has an equally pleasant taste and is harmless to the figure. It’s simple to make: you need to beat an egg with vinegar, mustard, sugar and salt. How to make a salad for the Dukan diet?

green onion;
crab sticks – 6 pcs.;
eggs – 2 pcs.;
homemade mayonnaise – 1 tbsp. l.;
greenery.

Boil the eggs, cut into cubes along with crab sticks.
Finely chop the greens and onions, mix all the ingredients.
Season the salad with sauce.

Dukan diet - recipes for “Attack”. Main courses, desserts. Photo. Video

The diet is based exclusively on protein nutrition. However, strict adherence to the diet is necessary only at stages 1 and 2.

Starting from phase 3, vegetables, fruits, grain products, bread and other previously prohibited products are introduced into the menu.

Using recipes for the “Attack” according to Dukan, you can prepare a variety of dishes and this is the main reason that the diet is very easy to tolerate.

Turkey ham omelette

Recipe:

30 gr. cut the ham into small pieces;
beat the whites of 2 eggs;
add a little broth and chopped ham to the beaten eggs;
sprinkle with herbs, salt and pepper to taste if necessary;
place in a baking dish;
cook in the oven at medium temperature for 10-12 minutes.

Fish soup with canned tuna

Cooking method:

Place 1 can of canned tuna in a saucepan with 1.5 liters. Water and bring to a boil;
add 1.5-2 tbsp. oat bran and leave to simmer for 5 minutes;
beat the whites of 3 eggs and pour them into the saucepan with constant stirring;
add bay leaf, dill and parsley, salt and pepper to taste.

Chicken in sauce

Preparation:

prepare the sauce by thoroughly mixing 60 gr. natural yogurt with 15 gr. soy sauce;
200 gr. cut the chicken fillet into small pieces, place in a non-stick pan and pour in the sauce;
place in an oven preheated to 1800 C;
the dish is prepared within 55-60 minutes.

Turkey cutlets with crab sticks

Preparation:

250 gr. chicken fillet and 200 gr. pass crab sticks through a meat grinder;
add 1 chicken egg, salt and spices to the resulting minced meat;
Mix thoroughly to form cutlets;
cook for 20-25 minutes in an oven preheated to 1800C.

Gherkin salad with chicken and mushrooms

Preparation:

Cut 3-4 gherkins into slices;
add 350 gr. chopped meat from boiled chicken breast;
400 gr. cut small canned champignons into halves and place in the previously obtained mixture;
add herbs, salt to taste, pour in low-fat yogurt and mix thoroughly.

Sea fish stewed in kefir

Preparation:

750-800 fish fillets cut into large pieces;
1 medium-sized onion, cut into rings;
peel and chop 1-2 small carrots;
Place onions, carrots and then fish in layers on the bottom of a deep frying pan;
add salt to taste, add spices;
pour 2 cups of low-fat kefir and ¼ cup of water;
simmer over low heat until tender, about 55-60 minutes.

Mimosa salad"

Preparation:

Place 1 can of saury in its own juice on a plate and thoroughly mash the slices;
Hard-boil 2-3 chicken eggs, peel, chop into small pieces, add to canned food;
Cut 1 small onion into thin slices and add to the rest of the ingredients;
pour everything into 1 small jar of low-fat natural yoghurt, add salt and mix thoroughly.

Low-fat cottage cheese casserole

Preparation:

Pour 2-3 eggs into a shallow bowl and grind with a small amount of sweetener;
add 1 pack of cottage cheese, 1 glass of 1% kefir, 2 tablespoons of oat bran and a little cinnamon to the resulting mass;
Knead the resulting composition and place it in the mold;
bake in an oven preheated to 1800C for 45-55 minutes.

It is necessary not only to prepare dishes according to recipes for the Dukan attack, but also to maintain constant physical activity, starting from 20 minutes a day, which is gradually increased to 60 minutes. in a day.

Winter fruit salad

Preparation:

Peel 1 large tangerine, divide into slices and place in a salad bowl;
add 1 medium sized green apple, diced;
Peel 2 kiwis and cut into slices;
Mix 1 jar of natural yogurt with sweetener and pour it over the fruits folded into the salad bowl;
stir, sprinkle with lemon juice and let sit for about 15 minutes.

Cheesecakes from cottage cheese 0% fat

Preparation:

Mix 150-180 g of cottage cheese thoroughly with 1 chicken egg;
add 1½ tbsp to the resulting mass. l starch, sweetener, beat with a blender;
form small cheesecakes by rolling them in oat bran;
cook in an oven preheated to 1800 C for about half an hour;
Serve with yoghurt sauce.

Curd-oat pancakes

Preparation:

beat 2 chicken eggs with sweetener into a fluffy foam;
mix the resulting mass with 2-2.5 tbsp. low-fat cottage cheese and 1.5-2 tbsp oat bran;
Use a spoon to form pancakes in a microwave-safe glass dish and bake at 800 W for 4-5 minutes;
Serve with yogurt or condensed milk made from skim milk and sweetener.

The effectiveness of this diet has been proven by its popularity and a large number of positive results. The nutritionist managed to develop a technique that does not require starving the body.

By mastering new recipes and creating your own, you can enjoy losing weight and gaining a new figure.

The principle and benefits of the Dukan diet

The Dukan method was the fruit of work over several decades. The doctor explained the reason for excessive obesity. There is a certain number of fat cells in the human body. With a satisfying diet, they begin to divide, decorating people with “ears” on the sides of the waist, second and third chins and other unaesthetic folds. During the diet, they decrease in size, but the number remains the same. Therefore, when returning to a normal diet, fat deposits grow again.

The main goal of the Dukan diet was not weight loss itself, but maintaining the achieved parameters. The essence of the diet is a varied diet of foods with no or low amounts of fats and carbohydrates. The procedure is long-term, but very effective. The undeniable advantages of the Dukan diet are:

lack of hunger;
varied diet;
any frequency of meals;
unlimited serving size.

French nutritionist Pierre Ducane has developed a unique method for losing weight and maintaining the achieved result.

Each stage of the Dukan Diet addresses a specific problem.