The main part of the Dukan Diet is the protein only Attack phase. To get you started here is a three-day diet plan.
3 day Dukan Diet Attack Phase meal plan
DUKAN DIET BREAKFAST
For every day of the week
- Coffee or tea with sweetener.
- One or two small fat-free yoghurts OR 225g of fat-free cottage cheese.
- One slice of turkey, chicken or low-fat ham OR one egg OR One Dukan oat bran galette.
DAY ONE ATTACK PHASE
- Snack (every day): One small fat-free yoghurt or 115g fat-free cottage cheese.
- Lunch: Scrambled eggs with poached salmon fillets.
- Snack (every day): One fat-free yoghurt and one slice of turkey.
Prawns with mayonnaise.
Ham soufflé (serves 2). Preheat oven to 220ºC. Blend 100ml skimmed milk with 10g of cornflour. Separate two egg whites from the yolks then beat together the yolks with 200g of fat-free fromage frais while pouring over the milk stirring constantly until it thickens.
Add 100g of lean ham, season and add a pinch of nutmeg. Beat the egg whites until stiff then add to the mixture. Pour into a soufflé dish and bake for 45 minutes.
DAY TWO ATTACK PHASE
- Lunch: Crab sticks and a chicken leg. Custard for dessert.
Baked salmon parcel (serves 2). Preheat oven to 200 ºC. Place two salmon fillets on a baking sheet and sprinkle with dill, lemon juice, salty and pepper. Add half a sliced onion and half a sliced leek (to be discarded after cooking). Wrap in foil and cook for 20 minutes.
DAY THREE ATTACK PHASE
- Lunch: Four slices of air-dried beef. Grilled swordfish. Two fat-free yoghurts.
Shrimps sautéed in herbs.
Tandoori chicken escalopes (serves 2). Combine one small pot of fat-free yoghurt with one tablespoon of tandoori masala spice mix, one garlic clove, 1cm piece of ginger, crushed, one green chilli and some lemon juice and seasoning.
Score two chicken breasts, coat with mixture and marinate overnight. Cook for 20mins in an oven (200 ºC).
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