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Dukan Diet Recipes: Sample meal plan and some delicious cooking ideas and suggestions for your summer menu!

Dr. Pierre Dukan, a French physician who specializes in weight loss and management, developed the Dukan diet in the 1970s after being inspired by an obese patient. The man told Dr. Dukan he could give up anything if it would help him lose weight – except meat. In 2000, Dukan published The Dukan Diet, a book in which he presented a diet plan based on his experience with his patients. The book gained worldwide popularity and has sold over 3 million copies worldwide. Below we explain the basis of the diet, give a sample diet plan and some delicious Dukan Diet recipes.

What types of food should you eat while dieting

What types of food should you eat on the diet

It depends on the phase you are in. For the first few weeks, protein is your best friend. Approved high-protein foods include lean beef, veal, pork and venison, organ meats such as liver and tongue, fish, shellfish, low-fat turkey and chicken products, eggs, and tofu and seitan. Fat-free dairy products and a pinch of oat bran are also required. In subsequent phases, other food groups are added – first vegetables, then fruits, whole grain breads, cheeses, and starchy foods such as pasta or quinoa. At the end of the diet, you are free to eat whatever you want – as long as you return to the high-protein menu one day a week.

Dukan diet meal plan and phases

Dukan diet recipes include high-protein, low-carbohydrate foods

Here you can see a day of typical meals during the first three phases of the Dukan Diet. Although these are technically all-you-can-eat meals, portions were used to calculate the nutritional analyses. Your meal plan may vary from what is listed below. Since the “permanent stabilization” phase is almost entirely up to you, there is no sample meal plan.

At the end of the diet you are free to eat what you want

Attack phase

Breakfast
240 ml coffee with artificial sweetener of your choice
220 ml low-fat yogurt
1 Dukan oat bran galette (pancake)

Snack (if you are hungry)
120 g low-fat cottage cheese

Lunch
Hard boiled egg with herb mayonnaise
150 g grilled steak
220 ml low-fat yogurt

Snack (if hungry)
100 ml low-fat yogurt

Dinner
540 g prawns fried in herbs
320 g tandoori chicken cutlets
Dukan pudding

Here you can see a day of typical meals during the first three phases of the Dukan diet


Cruise phase

Breakfast
240 ml coffee with artificial sweetener of your choice
220 ml low-fat yogurt
1 Dukan oat bran galette (pancake)

Snack (if you are hungry)
120 g low-fat cottage cheese

Lunch
Leaf salad with vinaigrette
Cauliflower casserole
Vanilla pudding

Snack (in case of hunger)
120 ml low-fat yogurt

Dinner
Cucumbers, served warm or cold
230 g chicken Marengo
Vanilla cream

Chicken Marengo is good for Dukan diet plan in the consolidation phase

Consolidation phase

Breakfast
240 ml coffee with artificial sweetener of your choice
220 ml low-fat yogurt
1 oat bran galette (pancake)
2 slices of wholemeal bread with 2 teaspoons of light butter

Snack (if you are hungry)
120 g low-fat cottage cheese
1 apple

Lunch
Leaf salad with vinaigrette
Cauliflower casserole
Vanilla pudding

Snack (in case of hunger)
120 ml low-fat yogurt
50 g cheddar cheese

Dinner
Cucumbers, served warm or cold
230 g chicken Marengo
180 g cooked quinoa
Vanilla cream

Dukan diet recipes: healthy and delicious

Approved high-protein foods include lean beef, veal, pork and venison


As we have seen, the Dukan diet is a high-protein, low-carbohydrate diet. Below we have prepared a compilation of delicious recipes for you and we believe you will love them and try them at home.

Try the fluffy raspberry cheesecake

Put the cake in the refrigerator for at least 2 hours before eating it

Ingredients for the sponge cake (18-20 cm diameter tray):
2 egg whites
1 egg yolk
1 teaspoon of konjac flour (or 1 tablespoon of cornstarch)
2 tablespoons of oat bran
2 tablespoons of sweetener
Vanilla flavoring

Ingredients for the cheese layer:
500 g fat-free cream cheese (ricotta, Philadelphia).
150 g fat-free Greek yogurt
1 egg
2 tablespoons cornstarch
4 tablespoons sweetener
Vanilla flavoring
130 g raspberries

Dukan diet recipes - Prepare raspberry cheesecake yourself

Ingredients for the topping:
130 g raspberries

Jelly ingredients:
100 ml sugar-free raspberry syrup
3 gelatine leaves (or 1 teaspoon)

Bake the raspberry cake at 180 degrees for 12 to 15 minutes

Preparation:

  • Preheat the oven to 180° C/gas 4.
  • Beat the egg whites with a pinch of salt until very stiff, then add the egg yolks and konjac flour and continue beating for 2-3 minutes.
  • Add the sweetener, bran and vanilla essence and pour the mixture into the tin.
  • Bake for 12 to 15 minutes at 180 degrees.
  • In a separate bowl, mix all the ingredients for the cheese layer, except the raspberries. Add the raspberries and mix gently so they don’t break.
  • Pour the cheese mixture over the sponge and place the cake in the oven for 50-60 minutes. Once baked, allow to cool.
  • Now it’s time for the raspberry jelly. Soak gelatin sheets in cold water. Dissolve the soaked gelatin sheets in the preheated raspberry syrup.
  • When the cheesecake is cool enough to handle, place the raspberries on top and then pour the jelly over it (do not remove the cheesecake from the baking sheet).
  • Refrigerate for at least 2 hours before eating. Eat cold!

Baked chicken with cherry tomatoes and peppers.

Prepare baked chicken with cherry tomatoes and peppers at home

Ingredients:

4-5 boneless chicken thighs
2 bell peppers
6-8 cherry tomatoes
1-2 cloves of garlic
1 tablespoon olive oil
2 teaspoons of Italian herbs
salt, pepper
250 ml water or chicken broth

How to prepare:

  • Preheat the oven to 175 degrees.
  • Place the chicken thighs in a pan or baking dish
  • Cut the peppers into large pieces and the cherry tomatoes in half and place on top of the chicken pieces.
  • Season with Italian herbs, salt and pepper.
  • Drizzle with olive oil and add the water or chicken broth.
  • Bake in the oven for 50-60 minutes until the chicken is brown and the vegetables are tender.

Pain Doux (French Sweet Bread).

Pain Doux (French sweet bread) is a simple and delicious recipe to try out

There are simple diet Dukan recipes for bread. You can use this bread for different pies with cream cheese or pudding. You can also omit the sweetener and replace it with salt and you have a fluffy bread!

Ingredients:

4 eggs
4 tablespoons of oat bran
6 tablespoons of skimmed milk powder
4-5 tablespoons of powdered sweetener
1 teaspoon vanilla extract
1 tablespoon baking powder
a few strands of saffron

How to prepare:

  • Preheat the oven to 180° C/gas 4.
  • Separate egg whites and beat with a pinch of salt until very firm.
  • Add the egg yolks and sweetener and mix for 1-2 minutes.
  • Replace the mixer with a spoon and add the oat bran and skimmed milk powder, then mix slowly from top to bottom.
  • Add the vanilla, baking powder and saffron.
  • Spoon the mixture into reusable silicone baking cups or a sheet pan.
  • Place in the oven and bake for about 20-25 minutes. Let cool and consume with relish.