7-Day Dukan Diet Plan (Free Printable PDF)

The Dukan diet has been in the weight-loss conversation for two decades. It’s simple to memorize, structured enough to feel manageable, and produces fast early-week loss. It’s also one of the more controversial diets on the market, and this page is a hub for the honest version of the story: what it is, how the four phases work, a sample 7-day plan you can print, and where the risks live.

What the Dukan diet is

The Dukan diet was created by French physician Dr. Pierre Dukan. It’s built around a list of 100 approved foods (68 lean proteins, 32 non-starchy vegetables) and moves through four phases: Attack, Cruise, Consolidation, Stabilization. Carbohydrates and fat are heavily restricted early; foods reintroduce gradually.

The premise is that lean protein keeps you full while slashing overall calorie intake without deliberate counting.

How it works

You start with an all-protein Attack phase, then alternate protein-only days with protein-plus-vegetable days in Cruise until you reach goal weight. Then Consolidation reintroduces bread, fruit, cheese, and starch on a fixed schedule. Stabilization is meant to be lifelong: three simple rules plus normal eating the rest of the time.

Set a goal weight before you begin. The math of Consolidation depends on how much you lose in Attack and Cruise (10 days per kilo lost / 5 days per pound).

Pros and cons (honest)

Phase 1: Attack

The most restrictive phase. It runs 2 to 7 days depending on how much weight you want to lose overall (typically 5 days for moderate goals). Foods are limited to lean protein and 1.5 tbsp of oat bran daily. You’re also expected to walk 20 minutes a day.

Attack food list

• Skinless poultry (chicken, turkey)
• Lean beef, veal, bison, venison; lean pork
• Eggs
• All fish and seafood
• Non-fat dairy in reasonable portions
• Organ meats: liver, tongue, kidney
• Tofu, tempeh, seitan (plant-based options)
• 1.5 tablespoons (9 g) of oat bran daily (mandatory)
• At least 1.5 liters of water daily (mandatory)
• Small amounts of lemon juice, pickles
• Artificial sweeteners, shirataki noodles, diet gelatin (unlimited)
• 1 tsp oil daily for greasing pans

Attack sample day

Phase 2: Cruise

Cruise adds non-starchy vegetables to the protein rotation. You alternate pure-protein days with protein-plus-vegetable days until goal weight. Oat bran goes up to 2 tbsp daily. Walk at least 30 minutes.

Cruise food list (adds these to Attack)

• Kale, spinach, lettuce, all leafy greens
• Broccoli, cauliflower, cabbage, Brussels sprouts
• Bell peppers, asparagus, artichokes, cucumber, tomatoes
• Eggplant, celery, mushrooms, green beans, onions, shallots, leeks
• Spaghetti squash, pumpkin, turnips
• 1 serving of carrots or beets daily
• 2 tbsp (12 g) oat bran daily (mandatory)
• Fat should be avoided beyond 5 ml oil for salad

Cruise sample day

Phase 3: Consolidation

This phase locks in weight loss and slowly widens the food list. Duration is 10 days per kilo lost (5 days per pound). Lost 10 kg? That’s 100 days.

What’s added in Consolidation

• 2 slices of whole-grain bread daily
• 1 serving of low-sugar fruit daily (skip bananas, grapes, cherries, figs)
• 40 g of cheese daily (or 40 g of unroasted nuts)
• 1 starch serving per week (220 g of legumes, whole-wheat pasta, brown rice, potato, etc.)
• Roast lamb, pork, or ham 1-2 times per week
• 2.5 tbsp (15 g) oat bran daily (mandatory)
• Celebration meals: 1 per week in the first half, 2 per week in the second half
• One pure-protein day per week (Attack rules)

See the full Consolidation phase guide for detailed food lists and timing.

Consolidation sample day

Phase 4: Stabilization

The maintenance phase, meant to be lifelong. Three rules:

1. One pure-protein day per week (traditionally Thursday).
2. 3 tbsp of oat bran daily.
3. Take the stairs, walk 20 minutes daily.

The rest of the week, you eat a balanced diet without strict rules. Full details on the Stabilization phase guide.

Sample meal plans per phase

Attack phase full day

• Breakfast: coffee or tea with non-fatty milk and sugar substitute; non-fatty cottage cheese with 1.5 tbsp oat bran, cinnamon, and sugar substitute; water.
• Lunch: shirataki noodles cooked in bouillon; diet gelatin; roast chicken; iced tea.
• Dinner: diet gelatin; lean steak and shrimp; water; decaf coffee or tea with non-fatty milk and sugar substitute.

Cruise phase full day

• Breakfast: sliced tomatoes; 3 scrambled eggs; coffee with non-fatty milk and sugar substitute; water.
• Lunch: Greek yogurt with 2 tbsp oat bran and sugar substitute; grilled chicken on mixed greens with low-fat vinaigrette; iced tea.
• Dinner: steamed broccoli and cauliflower; baked salmon fillet; decaf coffee with non-fat milk and sugar substitute; diet gelatin; water.

Consolidation phase full day

• Breakfast: omelet made with 3 eggs, 1.5 oz (40 g) of cheese, and spinach; coffee with non-fatty milk and sugar substitute; water.
• Lunch: 1/2 cup (81 g) cottage cheese with 2 tbsp oat bran, cinnamon, and sugar substitute; turkey sandwich on 2 slices of whole-wheat bread; iced tea.
• Dinner: grilled zucchini; roast pork; decaf coffee with non-fatty milk and sugar substitute; 1 medium apple; water.

Printable 7-day plan (PDF)

Save or print this table.

More printable Dukan plans

• Vegetarian Dukan Diet Meal Plan
• Dukan Diet Meal Plan for Women
• Vegan Dukan Diet
• Cruise Phase Meal Plan
• Consolidation Phase Meal Plan
• Stabilization Phase Guide

Risks and safety notes

This is where honesty matters more than optimism.

• ANSES 2010 warning. France’s food safety agency reviewed Dukan and other rapid-loss diets and flagged concerns about macronutrient imbalance, unsustainable structure, and potential harm during and after the diet.
• Long-term evidence. A 2013 systematic review by Bueno and colleagues (PMID: 23651522) found very low-carbohydrate diets can produce more weight loss than low-fat diets in the short term, but long-term maintenance evidence is mixed.
• Kidney load. High-protein intakes can worsen pre-existing kidney disease (Bilsborough & Mann, 2006, PMID: 17240782).
• Nutrient gaps. Attack and Cruise are low in vitamin C, folate, potassium, and dietary fiber. A multivitamin under clinician guidance is reasonable.
• Rebound. Rapid loss diets have higher rebound rates than gradual, moderate calorie deficits. Consolidation and Stabilization exist for a reason; don’t skip them.
• Not for everyone. Pregnancy, breastfeeding, adolescence, eating disorder history, chronic disease, and medicated diabetes are all contraindications.

See our detailed Dukan side effects guide for the full breakdown and when to stop.

FAQ

How much weight can I lose on the Dukan diet in a week?

Reported early loss averages 4-6 lb in the Attack week (much of it water and glycogen), then roughly 2 lb per week in Cruise. Individual results vary significantly.

How much evidence supports the Dukan diet?

The general premise (high-protein, low-carb) is supported by short-term weight-loss research. The specific Dukan brand structure has less direct clinical validation, and ANSES formally flagged concerns in 2010.

Is the diet safe and sustainable?

Short-term tolerability is decent for healthy adults with clinician oversight. Long-term sustainability is where the evidence weakens and where ANSES focused its warning. Consult a healthcare professional before starting.

Can vegetarians do Dukan?

Yes, with modifications. Tofu, tempeh, seitan, and non-fat dairy replace the meat and fish list. Vegans need heavier adaptation and may struggle to meet protein targets without processed products. See the vegetarian Dukan meal plan.

Do I have to eat oat bran every day?

Yes, in every phase. Amounts scale from 1.5 tbsp (Attack) to 3 tbsp (Stabilization).

Can I drink alcohol on Dukan?

No during Attack and Cruise. One glass of wine is allowed as part of a celebration meal in Consolidation. Alcohol in Stabilization is up to your judgment; keep it moderate.

How is Dukan different from keto or Atkins?

Keto pushes very high fat intake (70%+) with very low carbs. Atkins allows more fat and reintroduces carbs faster. Dukan restricts both carbs and fat aggressively, and leans heavily on lean protein. It also has a more prescriptive maintenance phase than either.

Related reading

• Paleo Diet Plan
• Keto Diet Plan
• Zone Diet Plan
• 7-Day Intermittent Fasting Diet Meal Plan
• Clean Eating Food List

Disclaimer

This article is for general food and nutrition education. It isn’t medical advice, and it isn’t a substitute for a conversation with your doctor, registered dietitian, or another qualified healthcare professional. The Dukan diet is a restrictive high-protein weight-loss plan that isn’t appropriate for everyone. Do not use it during pregnancy or breastfeeding; if you have a history of eating disorders; if you have kidney disease, liver disease, gout, cardiovascular disease, or diabetes managed with medication; or if you are under 18. France’s ANSES issued a formal warning about this diet in 2010. Do not start, change, or stop any diet plan or medication without clinician supervision. Individual results vary.

Reviewed by Franco Cuevas, MD.