4 Phases Dukan Diet Meal Plan

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

Breakfast Lunch Dinner
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
Breakfast

3 pcs. Classic Bacon and 2 pc. Sunny Side up Egg

3 pieces of Keto Bread Rolls

 

Lunch

1 order of Tuscan Pork Tenderloin

1 Keto Tortilla

Dinner

¼ cup of Keto Cauliflower Bacon and Cheese Mac

1 Sous Vide Salmon

AM Snack

1 square piece of Gluten-Free Avocado Brownies

PM Snack

1 piece of Keto Cottage Cheese and Dill Popovers

Midnight Snack

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:

Asparagus Artichoke Aubergine Beetroot
Broccoli Cabbage Carrots Celery
French Beans Fennel  Leek Mushrooms
Pepper Pumpkin Salad Leaves Swede

Sample Menu

Breakfast

Grilled Sirloin Steak with Roasted Beetroot Salad

Lunch

Grilled Shrimp & Squid Salad

Dinner

Tomato Roasted Beef Salad

AM Snack

Sugar-Free Goji Konjac Jelly

PM Snack

Sugar-Free Pumpkin Custard

Midnight Snack

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

Mixed Foods

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.