Menu for each day for the Dukan diet

The Dukan Diet has gained an army of fans due to its effectiveness. The extensive menu eliminates fasting, making it completely easy to stick 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 effect of weight loss lasts for many years if you stick to the basic principles of the menu throughout your life after the Dukan diet.

Basic rules of the Dukan diet

The main rules of the Dukan diet are to eat every day only those foods from the menu that are acceptable for each phase, as well as regular physical activity (at least 20 minutes every day) and intake of plenty of fluids (at least 1. 5 liters of purified waterevery 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 them 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 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 for 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. Completely excluding carbohydrates from the daily menu during this phase forces you to burn accumulated fat.
2. The alternating phase of the Dukan diet- the main stage at which the desired weight loss result is achieved. In addition to proteins and bran, the daily menu includes complex carbohydrates (most vegetables except the prohibited ones: potatoes, beans, lentils, corn, beans, peas). The duration of the alternating phase according to the Dukan diet is not limited, that is, you must follow the shown menu every day exactly until all the extra pounds disappear.
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 is significantly expanded every day. The "Consolidation" stage of the Dukan diet continues based on the calculation of 10 days per 1 kg of lost weight. The menu for each day of this phase consists of protein products, vegetables, fruits, cereals and honey. At this stage, it is allowedevery day to consume any food from the menu in unlimited quantities, but only during one meal.
4. "Stabilizing" phase of the Dukan diet- This is the final stage, which should ideally last throughout life in order to maintain your normal body weight. You can eat according to the principle of the menu 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 attention to physical activity.

Menu for every day

Dukan diet menu for each day - a table with an approximate diet for breakfast, lunch, afternoon snack and dinner.

Attack phase

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

day	breakfast	Dinner	Snack	Dinner
1	Omelet 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	A soft-boiled egg	Lightly salted herring
6	Cottage cheese casserole	trout soup	Natural yogurt	Beef cutlets
7	Lightly salted salmon	Braised turkey	Milk	Seafood

Alternation of phases

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

day	breakfast	Dinner	Snack	Dinner
1	Omelet with ham	Baked pollock. Salad "Vitamin"	Pumpkin caviar	Lean pork meatballs in tomato sauce
2	Natural yogurt	Boiled chicken breast	A soft-boiled egg	Seafood
3	Kefir	Veal with mushrooms in a creamy sauce	White cabbage salad	Lightly salted herring. gherkins
4	Pumpkin porridge	Borscht with meat	ham	Stew with chicken and vegetables
5	Cottage cheese casserole	Norwegian salmon soup	Carrot	Turkey baked with vegetables
6	2 hard boiled eggs	Fish soup	Milk	Chicken cutlets
7	Omelet	trout soup	Seafood salad	Beef meatballs. Black pepper, spinach

Phase Consolidation

Consolidation phase according to the Dukan diet - detailed menu:

day	breakfast	Dinner	Snack	Dinner
1	Muesli. Kiwi, grapefruit	Seafood soup	Natural yogurt	Mackerel stuffed with vegetables
2	Cheese. Apple, pear	Mixed meat soup	Beet salad	Veal and vegetable stew
3	Cottage cheese casserole	"Vacation" - we eat whatever we want according to the principles of the Dukan diet	Kefir	Seafood salad
4	Buckwheat porridge. Dried fruit	Borscht with meat	Orange, kiwi	Chicken salad
5	Cottage cheese. Apple, banana	Chicken cream soup with vegetables	A soft-boiled egg	Beef cutlets. Shopska salad
6	2 hard boiled eggs	Steamed turkey fillet	Kefir	Roasted carp
7	ham. Banana, grapefruit	Salmon soup	Cottage cheese casserole	Beef steak. Greek salad"

Phase stabilization

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

day	breakfast	Dinner	Snack	Dinner
1	Cheese	Beef cutlets. Greek salad"	Banana, kiwi	Tom Yum soup with shrimp
2	Cottage cheese casserole	Grilled dorado. Eggplant puree	Muesli	Pork medallions. Cucumbers, tomatoes
3	Sirniki	Mushroom soup. Boiled chicken breast	Kefir	French meat
4	Omelet	We eat whatever we want according to the Dukan diet - "Vacation"	Cheese	Rabbit in cream sauce
5	Buckwheat porridge. Kefir	Brine	Pomegranate, kiwi	Grilled salmon steak. Salad "Monomach"
6	Omelet	Turkey soup	ham	Seafood cocktail
7	Hard boiled eggs	Borscht with meat	White cabbage salad	Chicken rolls with gherkins

Receptions

Recipes for each day of 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 eggs with the milk. Dice the tomatoes and ham. Fry the tomatoes and ham in a pan, pour in the eggs and milk and 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 is suitable in the menu for every day of every phase.

Meatball soup

Ingredients:

• Sliced meat;
• an egg;
• Onions;
• Carrot;
• 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 pan, add carrots and black pepper to it. Fry for 2 minutes. Pour water into a pot, let it boil, add salt. Carefully add the meatballs one at a time to the boiling water. Stir. After 5 minutes, add vegetable sauce to the soup, simmer over low heat for 10 minutes. Sprinkle chopped herbs on top.

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

Veal with mushrooms in a creamy sauce

Ingredients:

• beef;
• champignons;
• Onions;
• Vegetable oil;
• cream;
• flour;
• Garlic;
• Salt.

Cut the beef into pieces and fry in vegetable oil, add salt. Fry the onion and minced garlic. Pour the flour into the onion, mix, add the 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. Place beef and mushrooms in a pot and pour sauce over them. Simmer for 10 minutes, simmer covered for 10 minutes.

Veal with mushrooms in a cream sauce will perfectly complement the menu for each day of the Dukan diet in the "Fixation" phase.

Seafood salad

Ingredients:

• Seafood cocktail;
• Lettuce leaves;
• tomatoes;
• lemon;
• Olive oil.

Cook 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. Everything is mixed, seasoned 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 rotation phase menu.

Norwegian salmon soup

Ingredients:

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

Peel the onions and carrots. Finely chop the onion and fry in a pan until golden brown. Three carrots on a coarse grater, add to the onion, simmer for 2 minutes. Put the dressing in a saucepan, add water, salt and bring to a boil. Add salmon to soup and cook for 2 minutes. Pour the cream in a thin stream, let it boil and cook for another 5 minutes. Serve with finely chopped vegetables.

Norwegians eat this rich soup almost every day. Include it in the menu of your Dukan diet in the "Alternate" or "Consolidate" phase.

Salad "Monomach"

Ingredients:

• White Cabbage;
• cucumber;
• Paprika;
• Yellow pepper;
• Parsley;
• olive oil;
• Vinegar;
• Salt.

Cabbage is finely chopped, salted and crushed with hands to make it soft. Clean the peppers from the seeds and cut them into half rings. Cut the cucumbers into small semicircles, 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 can therefore be eaten every day as a side dish to meat or fish dishes. It is especially recommended to include it in your menu during the Dukan diet in the "Alternation" stage.

Chicken salad

Ingredients:

• Chicken breasts;
• Tomato;
• cucumber;
• Carrot;
• Chives;
• 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 large grater, the onion is cut. 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 plates 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 menu of the Dukan diet in the final stage "Stabilize".