Every day menu for the Dukan diet

The Dukan diet has won an army of fans thanks to its effectiveness. The extensive menu eliminates fasting, so it is completely easy to follow the Dukan diet without feeling weak or dizzy. Its main principle is to include strictly approved products on the menu at a certain stage every day. The point is that the weight-reducing effect will last for many years if you follow the basic principles of the menu throughout your life after following the Dukan diet.

Basic rules of the Dukan diet

The basic rule of the Dukan diet is to eat only those foods on the menu every day that are acceptable in all phases, as well as regular physical activity (at least 20 minutes every day) and drinking plenty of fluids (at least 1. 5 liters). purified water every day). According to the rules of the Dukan diet, you should add 1. 5 tablespoons of bran to your menu every day (you can replace this with buckwheat porridge if you have an individual intolerance to the product).

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

1. The attack phase of the Dukan diet- the most effective but short-lived phase during which rapid weight loss is observed. This phase lasts 3-7 days, depending on the amount of extra kilos. In the Attack phase of the Dukan diet, every day's menu contains only protein products. Protein gives a lot of energy, and the body's effort to digest it is greater than its calorie content, which contributes to weight loss. The complete exclusion of carbohydrates from the daily menu in this phase forces you to burn the accumulated fat.
2. The alternating 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 also contains complex carbohydrates (most vegetables, except for the prohibited ones: potatoes, beans, lentils, corn, beans, peas). The duration of the Alternation phase according to the Dukan diet is not limited, that is, the menu that appears every day must be followed exactly until all the extra kilos are gone.
3. The consolidation phase of the Dukan diet- an important stage when the person who has lost weight gets used to the updated nutritional system. The menu expands significantly every day. The "consolidation" phase of the Dukan diet lasts 10 days, based on 1 kg of lost weight. Every day of this phase, the menu consists of protein products, vegetables, fruits, cereals and honey. During this phase, consumption of any food on the menu is allowed in unlimited quantities every day, but only during one meal.
4. The "stabilization" phase of the Dukan diet- This is the final stage, ideally lasting throughout life to maintain your normal body weight. You can eat according to the menu principle of the "Consolidation" phase. Once every week, it is worth observing a protein fast according to the "attack" phase. Include bran in your menu every day, drink at least 1. 5 liters of water and pay extra attention to physical activity.

Menu for every day

Dukan diet menu for every day - a table of the 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	Omelet with ham	Salmon soup	Cottage cheese	Turkey steak with mustard
2	Cottage cheese	Chicken soup. Chicken fillet	Kefir	Fried dorado fish
3	Seafood	Meatloaf soup	Milk	Beef steak
4	2 hard-boiled eggs	Rabbit in tomato sauce	Cottage cheese	Seafood cocktail
5	Kefir	Veal medallions in cream sauce	Soft-boiled eggs	Lightly salted herring
6	Cottage cheese casserole	Trout soup	Natural yoghurt	Beef steak
7	Lightly salted salmon	Braised turkey	Milk	Seafood

Phase change

The menu for each day in the table for the Alternating phase according to the Dukan system:

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Omelet with ham	Fried pollock. "Vitamin salad	Squash caviar	Lean pork meatballs in tomato sauce
2	Natural yoghurt	Boiled chicken breast	Soft-boiled eggs	Seafood
3	Kefir	Beef with mushrooms in a cream sauce	White cabbage salad	Lightly salted herring. Cucumber
4	Pumpkin porridge	Borscht with meat	Ham	Chicken and vegetable stew
5	Cottage cheese casserole	Norwegian salmon soup	Carrot	Roast turkey with vegetables
6	2 hard-boiled eggs	Fish soup	Milk	Slice of chicken fillet
7	Omelette	Trout soup	Seafood salad	Beef meatballs. California pepper, spinach

Consolidation phase

Consolidation phase according to the Dukan diet - detailed menu:

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Cereal. Kiwi, grapefruit	Seafood soup	Natural yoghurt	Mackerel stuffed with vegetables
2	Cheese. Apple pear	Mixed broth	Beetroot salad	Beef and vegetable stew
3	Cottage cheese casserole	"Holiday" - we eat what 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 eggs	Veal steak. Shopski salad
6	2 hard-boiled eggs	Braised turkey fillet	Kefir	Fried carp
7	Ham. Banana, grapefruit	Salmon soup	Cottage cheese casserole	Beef steak. Greek salad"

Phase stabilization

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

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Cheese	Beef steak. Greek salad"	Banana, kiwi	Tom Yam soup with prawns
2	Cottage cheese casserole	Grilled dorado. Eggplant puree	Cereal	Pig pendants. Cucumber, tomato
3	Syrniki	Mushroom soup. Boiled chicken breast	Kefir	Meat in French
4	Omelette	According to the Dukan diet, we eat what we want - "Feast"	Cheese	Rabbit in cream sauce
5	Buckwheat porridge. Kefir	Rasolnik	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 roll with cucumber

Recipes

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

Omelet with ham

Ingredients:

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

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

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

Meatloaf soup

Ingredients:

• Sliced meat;
• Egg;
• Onion;
• Carrot;
• California pepper;
• Vegetable oil;
• Salt;
• Foliage.

Add the egg to the minced meat and mix. Form small meatballs. Clean the vegetables and cut them into small cubes. Fry the onion in a pan, add the carrot and pepper. Fry for 2 minutes. Pour water into a pan, boil and add salt. Carefully add the meatballs one by one to the boiling water. Mix it up. After 5 minutes, add the vegetable stock to the soup and simmer for 10 minutes. Sprinkle chopped herbs on top.

In the "Change" phase of the Dukan diet, it is recommended to include soup with meatballs in the lunch menu. If you want, you can eat it every day.

Beef with mushrooms in a cream sauce

Ingredients:

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

The beef is cut into pieces, fried in vegetable oil and salted. Fry the onion and chopped garlic. Add flour to the onion, mix, add the cream in a thin stream, cook for 10 minutes, stirring constantly. It should be the consistency of sour cream. If the sauce is thick, add water. Slice the chanterelles. Place the beef and mushrooms in a pan and pour the sauce over them. Simmer for 10 minutes, then cover and simmer for 10 minutes.

Beef in cream sauce with chives perfectly complements the menu of every day of the Dukan diet during the "fixation" phase.

Seafood salad

Ingredients:

• Seafood cocktails;
• Lettuce leaves;
• Tomato;
• Citron;
• Olive oil.

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

According to the Dukan diet, it is recommended to eat seafood salad at least every day in the "Alternation" phase menu.

Norwegian salmon soup

Ingredients:

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

Peel the onion and carrot. Cut the onion into small pieces and fry in a pan until golden brown. Add three carrots on a coarse grater to the onion and simmer for 2 minutes. Put the dressing in a pan, add water and 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 cook for another 5 minutes. Serve with finely chopped greens.

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

Salad "Monomakh"

Ingredients:

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

Cut the cabbage into small pieces, add salt and mash with your hands until it becomes soft. Peel the pepper from the seeds and cut it into half rings. Cut the cucumber into small half rings, chop the parsley. Mix the vegetables in a bowl. Mix the oil with vinegar. Season the salad with the resulting marinade.

This salad is rich in vitamins, so it can be eaten every day as a side dish with meat or fish. It is especially recommended to include it in your menu during the "Alternation" phase of the Dukan diet.

Chicken salad

Ingredients:

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

Cook the breast, cool it, and cut it into strips. Peel the cucumber and cut it into rings. Cut the tomatoes into slices. Three carrots on a coarse grater, the onion is cut into small pieces. Mix all the ingredients in a bowl and add salt. Mix the oil with mustard and pour the resulting sauce on the salad. Serve on a plate decorated with salad leaves.

You won't eat such a salad every day, but it won't hurt if you add it to the Dukan diet menu a few times in the last phase of "Stabilization".