Dukan diet daily menu

The Dukan diet has won an army of fans with its effectiveness. An extensive menu excludes fasting, which makes it easy to follow the Dukan diet without weakness and dizziness. Its main principle is the use of strictly allowed products in the menu every day of a certain phase. The main thing is that the effect of weight loss will last for many years if you follow the basic principles of the Dukan diet throughout your life.

The basic rules of the Dukan diet

The main rules of the Dukan diet are to eat only those foods in the menu that are acceptable for each stage, as well as regular physical activity (at least 20 minutes every day) and drinking a lot of liquid (at least 1. 5 liters). purified water every day). Every day, according to the rules of the Dukan diet, you should add 1. 5 tablespoons of bran to the menu (you can replace it with buckwheat porridge if you have an individual intolerance to the product).

The Dukan diet is designed for 4 phases: attack, alternative, consolidation, stabilization.

1. The attack phase of the Dukan diet- the most effective, but short stage, during which rapid weight loss is observed. This phase lasts from 3 to 7 days, depending on the amount of excess kilograms. In the attack phase of the Dukan diet, the daily menu contains only protein products. Protein provides a lot of energy and the body's effort to digest it is higher than the caloric content, which helps to lose weight. Complete elimination of carbohydrates from the daily menu during this phase will force you to burn accumulated fat.
2. Alternate phase of the Dukan diet- the main stage during which the desired result of weight loss is achieved. In addition to protein and bran, the daily menu contains complex carbohydrates (most vegetables except the prohibited ones: potatoes, beans, lentils, corn, beans, peas). According to the Dukan diet, the duration of the alternate phase is not limited, that is, you must follow the menu shown every day exactly until the extra pounds disappear.
3. Consolidation stage of the Dukan diet- an important stage when a person who has lost weight gets used to his body with a new nutritional system. The menu has been significantly expanded every day. The "consolidation" phase of the Dukan diet lasts 10 days per 1 kg of lost weight. The daily menu of this phase consists of protein products, vegetables, fruits, cereals and honey. At this stage, any food from the menu is allowed to be eaten in unlimited quantities every day, but only at one meal.
4. The "stabilization" phase of the Dukan diet- This is the final stage, which should ideally last throughout life in order to maintain a normal weight. You can eat according to the principle of the "consolidation" phase menu. Every week it is worth a protein fast day once according to the "attack" phase. Every day you should include bran in the menu, drink at least 1. 5 liters of water and pay more attention to physical activity.

Menu every day

Dukan diet menu for every day - a table of approximate diets for breakfast, lunch, afternoon snack and dinner.

attack phase

Dukan diet - menu for each day of the attack phase:

Today	Breakfast	Dinner	Afternoon snack	Dinner
1	Omelet with ham	Salmon soup	Uncle	Turkey steak with mustard
2	Uncle	Duck soup. Chicken fillet	Kefir	Baked dorado fish
3	sea Products	Meat soup	milk	Beef cutlet
4	2 hard-boiled eggs	Rabbit in tomato sauce	Uncle	Seafood cocktail
5	Kefir	Veal medallions in cream sauce	soft boiled egg	Lightly salted herring
6	Cottage cheese casserole	Trout soup	Natural yogurt	Beef
7	Lightly salted salmon	Stewed turkey	milk	sea Products

phase alternation

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

Today	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 Products
3	Kefir	Beef with mushrooms in a cream sauce	White cabbage salad	Lightly salted herring. Gherkins
4	Pumpkin porridge	Borsh with meat	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 cutlet
7	Ოmlet	Trout soup	Seafood salad	Beef balls. Bulgarian pepper, spinach

Phase consolidation

Consolidation stage according to the Dukan diet - detailed menu:

Today	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	"Feast" - we eat whatever we want according to the principles of the Dukan diet	Kefir	Seafood salad
4	Buckwheat porridge. Dried fruits	Borsh with meat	Orange, kiwi	Chicken salad
5	Uncle. Apple, banana	Creamy chicken soup with vegetables	soft boiled egg	Veal cutlet. Shopsky salad
6	2 hard-boiled eggs	Steamed turkey fillet	Kefir	Baked crucian carp
7	Ham. Banana, grapefruit	Salmon soup	Cottage cheese casserole	Orts steak. Greek Salad"

phase stabilization

Dukan diet - a detailed menu every day for the "stabilization" stage:

Today	Breakfast	Dinner	Afternoon snack	Dinner
1	cheese	Beef. Greek Salad"	Banana, kiwi	Tom Yam soup with prawns
2	Cottage cheese casserole	Grilled dorado. Eggplant puree	Muesli	Pork medallions. Cucumber, tomato
3	Sirnik	Mushroom soup. Boiled chicken breast	Kefir	Meat in French
4	Ოmlet	We eat whatever we want according to the Dukan Diet - "Feast"	cheese	Rabbit in cream sauce
5	Buckwheat porridge. Kefir	Rasolnik	Pomegranate, kiwi	Grilled salmon steak. Salad "Monomakh"
6	Ოmlet	Turkey soup	Ham	Seafood cocktail
7	Boiled egg	Borsh with meat	White cabbage salad	Chicken rolls with ghee

Recipes

Dukan diet daily recipes that you can include in your menu:

Omelet with ham

Ingredients:

• 2 eggs;
• ham
• Tomato;
• milk 100 ml;
• Vegetable oil;
• Parsley;
• Salt.

Beat eggs with milk. Cut tomatoes and ham into cubes. Fry tomatoes and ham in a pan, pour eggs and milk and sprinkle with salt. Top with chopped parsley. Cover with a lid and fry on low heat for 5 minutes until done.

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

Meat soup

Ingredients:

• sliced meat;
• egg
• Ხakhvi;
• carrot
• Pepper;
• Vegetable oil;
• salt;
• greenery.

Add eggs to minced meat and mix. Form small meatballs. We clean the vegetables and cut them into small cubes. Fry onion in a pan, add carrot and pepper. Fry for 2 minutes. Pour water into a pot, bring to a boil, add salt. Carefully add the meatballs to the boiling water. Mix it up. After 5 minutes, add vegetable sauce to the soup, cook on low heat for 10 minutes. Top with chopped herbs.

During the "alternative" phase of the Dukan diet, it is recommended to include juicy meatballs in the lunch menu. You can eat it every day if you want.

Beef with mushrooms in a cream sauce

Ingredients:

• Beef;
• Champignon
• Ხakhvi;
• Vegetable oil;
• cream;
• Flour;
• garlic;
• Salt.

Cut the beef into pieces and fry in vegetable oil, sprinkle with salt. Fry onion and chopped garlic. Pour flour over the onion, mix, add cream in a thin stream, boil for 10 minutes, stirring constantly. It should have the consistency of sour cream. If the sauce is thick, add water. Chop the champignons. Put the beef and mushrooms in a pot and pour the soup. Boil for 10 minutes, keep under the lid for 10 minutes.

Beef with mushrooms in a creamy sauce will perfectly complement the menu for each day of the "fixation" phase of the Dukan diet.

Seafood salad

Ingredients:

• seafood cocktail;
• lettuce leaves;
• I am approaching;
• lemon
• Olive oil.

Boil seafood in boiling water for 7 minutes. Drain the water with a colander and rinse the seafood with cold water. Cut the tomatoes into cubes. Chop the lettuce leaves. Mix everything, add olive oil and lemon juice. Salt to taste.

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

Norwegian salmon soup

Ingredients:

• salmon 400 g;
• cream 200 ml;
• bulb onion;
• carrot
• bay leaf, salt;
• Herbs to taste.

Peel the onion and carrot. Finely chop the onion and fry in a pan until golden. Three carrots on a large grater, add onion, boil for 2 minutes. Put the dressing in a pot, add water, salt and bring to a boil. Add salmon to the soup and cook for 2 minutes. Pour the cream in a thin stream, bring to a boil and boil 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 "alternative" or "consolidation" phase.

Salad "Monomakh"

Ingredients:

• white cabbage;
• Cucumber
• Red pepper;
• yellow bell pepper;
• Parsley;
• olive oil;
• Vinegar;
• Salt.

Finely chop the cabbage, sprinkle with salt and mash with your hands until soft. Remove the seeds from the pepper and cut into half rings. Cut the cucumber into small half rings, chop the parsley. Mix the vegetables in a bowl. Mix oil with vinegar. Dress the salad with the resulting marinade.

This salad is rich in vitamins and therefore you can eat it every day as a side dish to a meat or fish dish. It is especially recommended to include it in your menu during the "alternation" phase of the Dukan diet.

Chicken salad

Ingredients:

• The heart of the soul - the chest;
• Tomato;
• Cucumber
• carrot
• bulb onion;
• lettuce leaves;
• Vegetable oil;
• mustard;
• Salt.

Boil the breast, let it cool, cut it into strips. Peel the cucumber and cut into rings. Cut the tomatoes into slices. Three carrots on a large grater, onion. Mix all the ingredients in a bowl and add salt. Mix mustard oil and pour the resulting sauce on the salad. Serve on a plate garnished with salad leaves.

You won't eat such a salad every day, but it won't hurt to have it a few times in your Dukan diet menu during the final "stabilization" stage.