Daily menu for the Dukan diet

The Dukan diet has gained an army of fans for its effectiveness. An extensive menu eliminates fasting, makes it completely easy to follow the Dukan diet without feeling weak and dizzy. Its main principle is the use of products that are strictly allowed in the menu every day of a certain stage. The main thing is that after following the Dukan diet, if you follow the main principles of the menu throughout your life, the weight loss effect lasts for many years.

Basic rules of the Dukan diet

The main rules of the Dukan diet are to eat foods that are acceptable for each stage in the menu every day, as well as regular physical activity (at least 20 minutes every day) and drinking plenty of fluids (at least 1. 5 liters of water). purified water daily). According to the rules of the Dukan diet, it is necessary to add 1. 5 tablespoons of bran to the menu every day (if there is an individual intolerance to the products, you can replace them with buckwheat porridge).

The Dukan diet is designed for 4 stages: Attack, Alternative, Consolidation, Stabilization.

1. The attack phase of the Dukan diet- the most effective but short-term stage where rapid weight loss is observed. This stage lasts from 3 to 7 days, depending on the amount of extra pounds. 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 amount of calories that help you lose weight. At this stage, the complete removal of carbohydrates from the daily menu forces you to burn accumulated fat.
2. Alternate phase of the Dukan diet- the main stage in which the desired weight loss result is achieved. In addition to protein and bran, the daily menu includes complex carbohydrates (most vegetables, except those prohibited: potatoes, beans, lentils, corn, beans, peas). According to the Dukan diet, the duration of the Alternative stage is not limited, which means that you must follow the specified menu every day until all the extra pounds disappear.
3. The consolidation phase of the Dukan diet- an important stage when a person who has lost weight gets used to the updated nutrition system. The menu is expanding every day. The "Consolidation" stage of the Dukan diet continues based on the calculation of 10 days per 1 kg of weight lost. The menu for each day of this stage consists of protein products, vegetables, fruits, cereals and honey. At this stage, any food on the menu is allowed to be consumed in unlimited quantities every day, but only during one meal.
4. The "stabilization" phase of the Dukan diet- This is the final phase that should ideally last throughout life to maintain normal body weight. You can eat according to the menu principle of the "Unification" stage. It is worth doing a protein fast once a week according to the "Attack" phase. You should include bran in your menu every day, 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 - an approximate diet chart for breakfast, lunch, afternoon snack and dinner.

Attack phase

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

Day	Breakfast	Supper	Afternoon snack	Supper
1	Omelet with ham	Salmon soup	cottage cheese	Turkish steak with mustard
2	cottage cheese	Chicken soup. Chicken fillet	Kefir	Baked Dorado fish
3	Sea products	Meatball soup	Milk	Beef cutlets
4	2 hard boiled eggs	Rabbit in tomato sauce	cottage cheese	Seafood cocktail
5	Kefir	Veal medallions in a creamy sauce	Soft boiled egg	Lightly salted herring
6	Cottage cheese stew	Trout soup	Natural yogurt	Beef chops
7	Lightly salted salmon	Baked turkey	Milk	Sea products

Phase alternation

The menu for each day in the table for the Alternative stage according to the Dukan system:

Day	Breakfast	Supper	Afternoon snack	Supper
1	Omelet with ham	Baked pollock. "Vitamin" salad	Squash spawn	Lean pork meatballs in tomato sauce
2	Natural yogurt	Boiled chicken breast	Soft boiled egg	Sea products
3	Kefir	Beef with champignons in a creamy sauce	White cabbage salad	Lightly salted herring. Gherkins
4	Pumpkin porridge	Borsch with meat	ham	Chicken and vegetable stew
5	Cottage cheese stew	Norwegian salmon soup	root	Turkey cooked with vegetables
6	2 hard boiled eggs	Fish soup	Milk	Poultry fillet cutlets
7	Omelet	Trout soup	Seafood salad	Beef meatballs. Bell pepper, spinach

Phase Consolidation

Consolidation stage according to the Dukan diet - detailed menu:

Day	Breakfast	Supper	Afternoon snack	Supper
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 stew	"Holiday" - we eat what we want according to the principles of the Dukan diet	Kefir	Seafood salad
4	Buckwheat porridge. Dried fruits	Borsch with meat	Orange, kiwi	Chicken salad
5	cottage cheese. Apple, banana	Creamy chicken soup with vegetables	Soft boiled egg	Veal cutlets. Store salad
6	2 hard boiled eggs	Steamed turkey fillet	Kefir	Baked crucian carp
7	ham. Banana, grapefruit	Salmon soup	Cottage cheese stew	Beef steak. greek salad

Phase stabilization

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

Day	Breakfast	Supper	Afternoon snack	Supper
1	Cheese	Beef chops. greek salad	Banana, kiwi	Tom Yam soup with shrimp
2	Cottage cheese stew	Fried dorado. Eggplant puree	Muesli	Pork medallions. Cucumber, tomato
3	Syrniki	Mushroom soup. Boiled chicken breast	Kefir	Meat in French
4	Omelet	According to the Dukan diet, we eat what we want - "Holiday"	Cheese	Rabbit in cream sauce
5	Buckwheat porridge. Kefir	Rassolnik	Pomegranate, kiwi	Grilled salmon steak. "Monomax" salad
6	Omelet	Turkish soup	ham	Seafood cocktail
7	Hard boiled egg	Borsch with meat	White cabbage salad	Chicken rolls with gherkins

Recipes

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

Omelet with ham

Ingredients:

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

Beat eggs with milk. Cut the tomatoes and ham into cubes. Fry tomatoes and ham in a pan, pour eggs and milk on them, 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, an omelet with ham fits the menu for every day of any stage.

Meatball soup

Ingredients:

• minced meat;
• eggs;
• onion;
• root;
• Bulgarian pepper;
• Vegetable oil;
• Salt;
• Greenery.

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

In the "Alternation" phase of the Dukan diet, it is recommended to include soup with meatballs in the dinner menu. You can eat it every day if you want.

Beef with champignons in a 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 onion and chopped garlic. Pour flour into onions, 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. Chop the champignons. Put the beef and mushrooms in a pot and pour the sauce over it. Boil for 10 minutes, infuse for 10 minutes under the lid.

Beef with champignons in a cream 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 strainer 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, in the "Alternation" phase menu, seafood salad is recommended to be consumed at least every day.

Norwegian salmon soup

Ingredients:

• salmon 400 g;
• cream 200 ml;
• shallot onion;
• root;
• Bay leaf, salt;
• Greens to taste.

Peel the onion and carrot. Finely chop the onion and fry in a pan until golden. Add three carrots on a coarse grater to the onion, boil for 2 minutes. Put the sauce in a pot, add water, salt and bring to a boil. Add salmon to soup and cook for 2 minutes. Pour 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 the "Alternation" or "Consolidation" phase of your Dukan diet menu.

"Monomax" salad

Ingredients:

• white cabbage;
• cucumber;
• red bell pepper;
• yellow bell pepper;
• Parsley;
• Olive oil;
• vinegar;
• Salt.

Finely chop the cabbage, add salt and mash with your hands to soften. 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 as a side dish for a meat or fish meal every day. It is recommended to include it in your menu during the Dukan diet, especially during the "Alternation" phase.

Chicken salad

Ingredients:

• Chicken breast;
• Tomatoes;
• cucumber;
• root;
• shallot onion;
• lettuce leaves;
• Vegetable oil;
• mustard;
• Salt.

Boil the breasts, cool, cut into strips. Peel the cucumber and cut it into rings. Cut the tomatoes into slices. Grate three carrots and onions on a coarse grater. 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 won't eat such a salad every day, but it won't hurt to include it a few times in the Dukan diet menu during the final "Stabilization" phase.