Dukan Diet plan is a protein-based diet focus on eating fewer carbohydrates and fats in the first few stages then transitioning to a protein-rich diet. Here is an example diet plan for a Dukan Diet and the foods included distributed in breakfast, afternoon lunch, and dinner, with am and pm snack.
Daily Meal Plans for Each Phase of Dukan Diet
Attack Phase Meal Plan
This phase is purely made up of protein-rich foods. It is focused on using fat as the primary source of energy, carbohydrates, and fatty foods that are not introduced in this phase.
Sample Menu – Dukan Diet Attack Phase
|3 pcs. Classic Bacon and 2 pc. Sunny Side up Egg||1 order of Tuscan Pork Tenderloin||¼ cup of Keto Cauliflower Bacon and Cheese Mac|
|3 pieces of Keto Bread Rolls||1 Keto Tortilla||1 Sous Vide Salmon|
Sample Snacks for Dukan Diet Attack Phase
|AM Snack||PM Snack||Midnight Snack|
|1 square piece of Gluten-Free Avocado Brownies||1 piece of Keto Cottage Cheese and Dill Popovers||1-piece Keto friendly cinnamon|
3 pcs. Classic Bacon and 2 pc. Sunny Side up Egg
3 pieces of Keto Bread Rolls
1 order of Tuscan Pork Tenderloin
1 Keto Tortilla
¼ cup of Keto Cauliflower Bacon and Cheese Mac
1 Sous Vide Salmon
1 square piece of Gluten-Free Avocado Brownies
1 piece of Keto Cottage Cheese and Dill Popovers
1-piece Keto friendly cinnamon
If you will notice the day-1 or “Attack” phase of the Dukan diet is more of keto foods, it is because Attack Phase is purely made of protein reach foods and less of carbohydrates. Still, as a Registered Nutritionist and Dietitian, we suggest you add a little fat in your meals for an added source of energy. You can add oatmeal in your breakfast if you want to include fiber since most of your meals are from protein-rich foods, and this will help you avoid constipation. Before you start with Dukan Diet, consult your physician if you feel you have Arthritis or Gout since most of the foods from Day-1 may trigger your arthritis and joint pain.
Cruise Phase Meal Plan
On phase 2, you will add 16-vegetables in your meals, these are the following:
Grilled Sirloin Steak with Roasted Beetroot Salad
Grilled Shrimp & Squid Salad
Tomato Roasted Beef Salad
Sugar-Free Goji Konjac Jelly
Sugar-Free Pumpkin Custard
Pumpkin Oat Bran Porridge
See the complete list of dukan diet cruise phase meal plan
Consolidation Phase Meal Plan
In this phase, all types of foods are allowed, there is an allotted 1-day per week for pure protein meal. All foods should be consumed in moderation to avoid weight gain and to maintain the achieved weight-based from the previous Dukan Phases.
It is called the “Stabilization” phase since this is the phase wherein the diet should help maintain the True Weight for the rest of your life. This is very critical since all efforts are made in this phase, and weight should be kept healthy.
Sample Menu – Consolidation Phase
|Breakfast||Wholegrain Sandwich (with low-fat turkey slices, cheddar, tomato and lettuce) + fat-free milk.|
|Am Snack||Oat bran tuna patties + soymilk|
|Lunch||Bacon egg shrimp salad + cucumber juice|
|Pm Snack||Oat bran porridge + sugar-free Goji konjac jelly + black tea|
|Dinner||Grilled seafood mushroom pepper skewers + Shirataki noodle salad + green tea + 1 plum|
|Midnight Snack||Oat bran squash pancake + black tea|
Stabilization Phase Meal Plan
In this phase, all types of foods are allowed and there is an allotted 1-day in a week for pure protein meal. All foods should be consumed in moderation to avoid weight gain and to maintain the achieved weight based from the previous Dukan Phases.
It is called “Stabilization” phase since this is the phase wherein the diet should help maintain the True Weight for the rest of your life. This is very critical since all efforts are done on this phase and weight should be maintained healthy.
Sample Menu – Stabilization Phase
|Breakfast||Steel-cut oats w/ berries and pecans and Eggs & Fruit|
|Am Snack||Chocolate mint Shake|
|Lunch||Chef Salad with Chicken Fajita Roll|
|Pm Snack||Veggies & Hummus|
|Dinner||Pot Roast and Vegetables with Crockpot Mexican Chicken|
|Midnight Snack||Cottage Cheese and Veggies|
1-day Pure Protein Foods (Once a week)
|Breakfast||Bacon and Scrambled Eggs|
|Am Snack||Cucumber slices w/ ranch dressing|
|Lunch||Mincemeat and Green Veg with Sour Cream|
|Pm Snack||Celery w/ cream cheese|
|Dinner||Tuna Steak topped with Cheese and Broccoli|
|Midnight Snack||Bell pepper slices w/ dressing|
The meals included in this article are variety and focused on the pattern of Dukan Diet. We all have our desired diet and weight goal, but it will still depend on our discipline and willingness to achieve those health goals. The outcome will always be the result of our own actions and lifestyle. Food will always be one of the contributing factors and causes of our health and nutrition status, whatever type of diet we are following or lifestyle we practice. What we eat, and we do, will always be what we are.