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Dukan diet: menu for every day, table with recipes

If you are looking for a good and thoughtful diet, then the weight loss system according to Dr. Dukan may be what you are looking for.
The effectiveness of this diet has been proven over the years, so its popularity is growing more and more every year. In a month you can quite realistically lose up to 20 kg.

What foods can you eat?

Dukan diet foods

The Dukan diet for 7 days should be classified as a low-carbohydrate diet. This technique is called systemic, since it should be used over a long period of time. Using such nutrition, you can be guaranteed to eliminate extra pounds and achieve a long-term and stable effect. Most people who reach their goal weight adopt these principles as the basis for consistent nutrition throughout their lives.

The essence of the Dukan protein-carbohydrate diet for 7 days is that the menu includes only those dishes that contain proteins and carbohydrates in large quantities. The following products are allowed to be consumed:

  • foods rich in animal proteins;
    vegetables.
  • the list is replenished with 72 protein products and 28 types of vegetables.

The main protein foods can be considered:

  • eggs;
  • seafood and fish;
  • meat – veal, offal, beef, poultry;
  • tofu cheese;
  • low-fat dairy products.

Dukan diet menu for every day table

Breakfast 2nd breakfast Dinner Afternoon snack Dinner
Monday Scrambled eggs from two or three whites, a couple of pieces of boiled chicken breast Zero fat cottage cheese Fish soup du flatbread Cottage cheese casserole Baked chicken with garlic
Tuesday Curd bran pancake, slice of ham Crab sticks Vietnamese beef stew Yogurt Baked salmon with herbs
Wednesday Omelette, a piece of lightly salted sea fish Cheesecake Chicken soup with boiled eggs Dukan pancakes with cinnamon Seafood Julienne
Thursday Vanilla bran porridge, eggnog Cream cheese, two slices of ham Chicken casserole Cottage cheese with kefir Stewed veal with Dukan mayonnaise
Friday Scrambled eggs, a couple of small pieces of lightly salted salmon Yogurt with bran Fish soup Hard-boiled eggs with Dukan mayonnaise Baked chicken meatballs
Saturday Soft-boiled eggs with a couple of pieces of meat chips Crab sticks Grilled (or oven) chicken Cottage cheese with bran and kefir Seafood salad du flatbread
Sunday Cream cheese, Dukan bread and a couple of slices of ham Low-fat yogurt Fish soup, turkey steak Bran muffin with goji berries Chicken curry

We offer you a sample diet menu by day

The 7-day Dukan protein-carbohydrate diet menu includes:

Monday
Breakfast:green coffee with ginger, low-fat cottage cheese, a couple of pieces of grilled chicken breast.
Dinner:zero-fat yogurt, Vietnamese-style beef.
Afternoon snack:Dukan pancakes with cinnamon.
Dinner:garlic chicken pieces, tiger prawns with garlic.

Tuesday
Breakfast:a warm drink, an omelette, a couple of pieces of ham.
Dinner:shrimp, trout with herbs.
Afternoon snack:vanilla porridge combined with oat bran, coffee or tea without sugar.
Dinner:Dukan mayonnaise, hard-boiled eggs.

Wednesday
Breakfast:warm drink, low-fat cream cheese, a couple of pieces of turkey ham, goji berries.
Dinner:Grilled chicken breast, muesli ice cream.
Afternoon snack:pink cheesecake.
Dinner:chicken nuggets in oat bran, eggnog.

Thursday
Breakfast:warm drink, scrambled eggs, low-fat cream cheese.
Dinner:chicken curry with yogurt.
Afternoon snack:oat bran cake with goji berries; coffee or tea without sugar.
Dinner:salmon soup.

Friday
Breakfast:low-fat yogurt with oat bran, warm drink.
Dinner:low-fat cottage cheese, steamed fish with herbs.
Afternoon snack:crab sticks.
Dinner:peppered beef steak.

Saturday
Breakfast:omelette with mint and curry, warm drink.
Dinner:slices of ham, grilled turkey fillet steaks.
Afternoon snack:ginger lemonade with goji berries, oat bran cookies
Dinner:Turkey meatballs baked in the oven.

Sunday
Breakfast:soft-boiled eggs with meat chips, warm drink.
Dinner:oat bran pancakes, smoked salmon appetizer.
Afternoon snack:coffee or tea without sugar.
Dinner:fried chicken.

Dukan diet menu for a week of each phase

Dukan diet menu

The Dukan protein-carbohydrate diet for weight loss includes four independent stages, each of which has its own dietary requirements and products used. The effectiveness and efficiency for a month is determined taking into account the exact and complete compliance with the recommendations in all phases of the diet:

  • attack phase;
  • alternation stage;
  • consolidation stage;
  • stabilization stage.

Menu phase "Attacks"

The menu at this stage includes foods high in protein. At the presented stage of the protein diet for 7 days, you may experience dry mouth, dizziness and other symptoms of deterioration. This indicates that the Dukan protein-carbohydrate diet is working and fat tissue is being lost.

The duration of this phase of a protein and carbohydrate diet for weight loss is limited in time, taking into account extra pounds:

  • excess weight is up to 20 kg - the period of the first phase is 3-5 days;
  • excess weight from 20 to 30 kg – stage period 5-7 days;
  • excess weight more than 30 kg – the period of the first stage is 5-10 days.
  • the maximum period of the first phase should not exceed 10 days.

Dukan diet menu for the "Attack" phase for every day:

  • 1. 5 tbsp oat bran;
  • at least 1. 5 liters of plain water;
  • lean horse meat, beef, veal;
  • veal liver and kidneys;
  • turkey and chicken meat without skin;
  • veal or beef tongue;
  • various seafood;
  • eggs;
  • you can eat any fish, baked in the oven or boiled;
  • low-fat fermented milk products;
  • garlic and onion;
  • lean ham;
  • It is allowed to add salt, vinegar, seasonings and spices to food.

All vegetables and fruits presented in the protein diet can be mixed in different ways throughout the day. The first phase of the Dukan protein-carbohydrate diet for 7 days for weight lossshould not includethe following products:

  • goose, duck meat;
  • sugar;
  • pork

Menu phase "Alternation"

This name of the presented phase indicates that there is an alternation of two different diets: vegetable and protein. Sample diet options:

  • one day – protein diet – one day "protein + vegetables"
  • three days "protein" - three days "vegetables + protein"
  • five days "protein" – five days "vegetables + protein"

If at the beginning of the diet the excess weight was more than 10 kg, then you need to use an alternation scheme: five by five days.

The menu of the second phase of the Dukan protein-carbohydrate diet for 7 days for weight loss includes all the products presented in the first stage for a "protein" day, but you can add vegetables such as:

  • tomatoes, cucumbers, spinach, green beans;
  • radishes, asparagus, cabbage, celery, eggplant, zucchini, mushrooms, carrots, beets, peppers.

You can eat vegetables in any quantity and method of preparation. An approximate menu for each day of a protein-carbohydrate diet for weight loss includes the following products:

principles of the Dukan diet
  • Every day eat food with the addition of 2 tbsp. spoons of oat bran, 1. 5 liters of plain water;
  • all products that the "attack" phase menu includes vegetables that do not contain starch;
  • cheese (fat content less than 6%) - 30 grams;
  • fruits (no grapes, cherries or bananas)
  • cocoa - 1 teaspoon;
  • milk;
  • starch - 1 tablespoon;
  • gelatin;
  • cream - 1 teaspoon;
  • garlic, ketchup, adjika, spices, hot pepper;
  • vegetable oil for frying;
  • gherkins;
  • bread - 2 pieces;
  • white or red wine - 50 grams.

The second phase of the Dukan protein-carbon diet for weight loss, designed for 7 days, prohibits eating certain foods, as well as fruits and vegetables. The second phase does not allow the use of:

  • cereals, rice, beans, peas, lentils, potatoes, pasta;
  • avocado, beans, corn.

Menu phase "Pin"

menu in the consolidation phase

The third phase of the Dukan protein and carbohydrate diet for weight loss, designed for 7 days, helps stabilize the weight achieved during the two previous phases.
A sample menu for each day includes the following fruits and vegetables:

  • Every day eat food with the addition of 2. 5 tbsp. spoons of oat bran;
  • Every day you need to drink at least 1. 5 liters of ordinary water;
  • all products of the menu, which includes the first and second stages;
  • fruits (you cannot eat fruits such as grapes, bananas and cherries);
  • bread 2 slices, low-fat cheese - 40 grams.

You can eat potatoes, peas, beans, rice and pasta 2 times a week. Twice a week you can eat whatever you want, but only replace the vegetables and fruits you eat with one meal.

Dukan diet menu for the "Stabilization" phase

The presented phase is the same vegetable and fruit Dukan diet for weight loss, designed for 7 days. It includes the following sample menu:

  • every day you need to drink 1. 5 liters of ordinary water;
  • every day eat food with the addition of 3 tablespoons of oat bran;
  • eat vegetables, fruits, any amount of protein food, a piece of cheese, two slices of bread, any two products that contain a large percentage of starch every day.
  • Once a week you need to spend a day following the menu from the first phase.

The simple rules presented allow you to keep your weight within certain limits, eating whatever you want for the remaining 6 days of the week.

Pros and cons of the Dukan diet

Dr. Dukan's protein-carbohydrate diet, designed for 7 days, has many advantages:

weight loss on the Dukan diet
  1. Lost kilograms are no longer returned. Even if you return to your normal diet, weight gain will not occur. You can follow this diet for a month or more.
  2. The high effectiveness of Dr. Dukan's protein-carbohydrate diet, which is characterized by 3-6 kg per week, therefore you can lose 12-25 kg per month.
  3. You can follow Dr. Dukan's protein-carbohydrate diet at home or during your lunch break at work. Her menu also involves drinking small amounts of alcohol.
  4. This vegetable and fruit diet is absolutely safe, as it does not involve the use of chemicals or additives. Natural vegetables and proteins are mainly consumed here.
  5. There are no restrictions on the amount of food consumed.
  6. There are no strict restrictions on the time when you need to take vegetables and fruits.
  7. Weight loss is observed from the first day of taking Dr. Dukan's protein-carbohydrate diet and in a month you can lose an average of up to 20 kg.
  8. Simple diet for a week.

The disadvantages of this diet include:

  1. The 7-day diet limits the amount of fat.
  2. Dr. Dukan's 7-day diet is not completely balanced, as a result of which you should additionally consume vitamin and mineral complexes.
  3. The first phase of the 7-day diet is very difficult, and general fatigue may occur.
  4. A diet lasting a week requires the consumption of oat bran, and purchasing this product causes some difficulties.

The presented diet is considered the most effective, because in a month you can lose a fairly significant amount of kilograms. Vegetables and fruits on the Dukan diet are the main ingredients, which is good news, because such food is healthy and tasty.