Menu for the Four Phases of the Dukan Diet Plan
(Note: If you are a vegetarian, we would suggest that, at this point, you go and see how to ensure that this progam also serves as a vegetarian diet)
Beef and veal
Ground beef, provided it contains less than 10% fat
Almost all cuts of steak except T-Bone.
Oil and butter are not allowed for frying. So, either grill or roast the meat in the oven or use a non-stick pan.
Meat can be cooked to taste. However, the more it is cooked the closer it gets to pure protein as it contains less grease.
Plain or smoked turkey
Chicken (preferably the white meat). Try to avoid the darker meat and the skin from chicken roast.
No duck or goose.
All fresh (not canned) seafood and fish (grilled, steamed or smoked)
Pure white egg consumption is unlimited but limited to 3 or 4 per week if you retain the yolk.
Fat free milk, plain yogurt or cottage cheese.
Should plain yogurt not appeal to your palette, you could consider one fruit flavoured, fat and sugar free yogurt per day.
Water is one of the most important ingredients of the Dukan Diet menu and you need to drink lots of it. Any mineral water is good. However, if your local authority supplies you with good quality tap water, there is no need to waste you money on bottled water and pollute the environment with plastic! Be careful with sparkling water as most of them have a high salt content.
Diet soda can be taken within reason.
Vinegar is quite acceptable for flavouring.
Onions, garlic, herbs and most spices can be used to add character to some boring dishes.
Plain mustard and salt may be taken in reasonable quantities.
Sweeteners such as aspartame and splenda can be used if necessary.
There are many sugar and fat free health bars available from your local supermarket and these can be taken in unlimited quantities.
Phase-2 (Weight Loss)
(same as in Attack phase, above)
Vegetables (raw or cooked) are as follows:
Tomatoes, cucumbers, leeks, celery, radish, fennel, spinach, broccoli, asparagus, cabbage, mushrooms, zucchini, peppers and eggplant. All types of salad, even carrots, beetroot (in moderation) and artichokes (in small quantities)
No oil, no fat and no sugar.
No butter, no oil. Either use cooking spray or boil the vegetables in water, with spices added to taste.
Starchy foods to be avoided for the duration of the Dukan Diet Plan are:
Potatoes, rice, corn, beans, peas, lentils and avocados
For this phase, the menu does not require you to alternate between PP and PL any longer as it is almost entirely based on the PL menu as described in phase-2. It also introduces some foods that were excluded from phases 1 and 2 but with the following restrictions:
2 slices per day of whole wheat bread.
1 serving per day of cheese (about 40g).
2 servings per week of starch food (pasta, couscous, lentils, rice, potatoes). Avoid cooking these with oil or butter.
2 servings per week of lamb, pork or ham.
1 serving per day of fruit excluding bananas, grapes, cherries and nuts.
2 fully unrestricted meals (not days) per week – no seconds!
The 2 meals have to be separated by at least 24 hours.
You are allowed to have a whole lunch or dinner, including wine and desert (all in moderation).
Stretch these meals as long as you can and enjoy them
And then, very important:
1 day per week of PP (as described in phase-1). Pick the same day every week and try to stick to it.
Apart from the 3 tablespoons of oat bran every day, the Dukan Diet menu for this phase only requires you to follow the rules of Phase-1 for the one-day-a-week pure protein diet.