Dukan Diet Food List

Dukan Diet Foods

Dukan diet foods list comprises 100 approved protein-rich foods that produce tremendous health benefits. Dukan diet, as the perfect weight loss plan, remained the best seller in France and other countries.

The 100 approved foods, 68 Pure Proteins and 32 Vegetables, contain essential nutrients required for the body. These foods make tasty recipes!

During the four phases of the Dukan diet, you can eat the low-carb, low-fat, high-protein foods in unlimited quantity.

The dukan diet meal plan is highly effective for weight loss, that’s why many celebrities including Kate Middleton, Jennifer Lopez, Katherine Jenkins, and more follow this diet.

So, without further ado, let’s dive right in and prepare the list of approved Dukan diet foods.

Dukan Diet Food List

  Attack Phase Cruise Phase Consolidation Phase Stabilization Phase
What to Eat? 68 Pure Protein foods 68 Pure Protein Foods + 32 Veggies Attack Phase Foods + Cruise Phase Foods Foods from all three phases
Approved Foods VEGETARIAN PROTEINS APPROVED VEGETABLES Fruits, Cheese, Non-Starchy Veggies Whole Grain Bread, Pure Protein meals
1.      Seitan 1. Asparagus
2.      Tempeh 2. Artichoke
3.      Tofu 3. Broccoli
4.      Veggie burger – Soy foods 4. Brussels sprouts
·         DAIRY PRODUCTS (FAT-FREE) 5. Bean sprouts
5.      Cottage Cheese – Fat-free 6. Beet
6.      Cream Cheese – Fat-free 7. Cauliflower
7.      Greek-style Yoghurt 8. Celery
8.      Milk – Fat-free 9. Cucumber
9.      Ricotta – Fat-free 10. Cabbage
10.  Sour cream – Fat-free 11. Carrot
EGGS 12. Eggplant
11.  Duck 13. Endive
12.  Chicken 14. Fennel
13.  Quail 15. Green beans
POULTRY 16. Kale
14.  Chicken 17. Lettuce radicchio arugula
15.  Cornish hen 18. Mushrooms
16.  Chicken and Turkey sausages (fat-free) 19. Onions shallots leeks
17.  Chicken liver 20. Okra
18.  Deli slices of chicken and turkey (low fat) 21. Pumpkin
19.  Ostrich Steak 22. Palm hearts
20.  Quail 23. Peppers
21.  Turkey 24. Radishes
22.  Wild duck 25. Rhubarb
SHELLFISH 26. Squash
23.  Crawfish – Crayfish 27. Spinach
24.  Crab 28. Spaghetti squash
25.  Clams 29. Tomato
26.  Lobster 30. Turnip
27.  Mussels 31. Watercress
28.  Oysters 32. Zucchini
29.  Octopus
30.  Shrimp
31.  Squid
32.  Scallops
LEAN MEAT
33.  Beef tenderloin and filet mignon
34.  Buffalo
35.  Beef lean slices- Roasted
36.  Center-cut lean pork chops
37.  Extra Lean Ham
38.  Extra-lean Kosher beef hot dogs
39.  Pork tenderloin, pork loin roast
40.  Reduced-fat bacon – Soy bacon
41.  Steak: flank, London broil, sirloin
42.  Venison
43.  Veal chops
44.  Veal Scaloppini
FISH
45.  Arctic char
46.  Catfish
47.  Cod
48.  Flounder
49.  Grouper
50.  Haddock
51.  Halibut (Smoked)
52.  Herring
53.  Mackerel
54.  Mahi Mahi
55.  Monkfish
56.  Orange Roughy
57.  Perch
58.  Red Snapper
59.  Salmon – Smoked Salmon
60.  Sardines – Canned in water or fresh
61.  Shark
62.  Surimi
63.  Sole
64.  Sea bass
65.  Swordfish
66.  Trout
67.  Tilapia
68.  Tuna – Canned in water or fresh
Oat Bran (mandatory) 1 – 1.5 tablespoons 2 tablespoons 2 – 2.5 tablespoons 3 tablespoons
Water Intake At least 2 liters of water each day 1.5 – 2 liters of water each day 1.5 – 2 liters of water each day 1.5 – 2 liters of water each day

Some foods which are not present in the list but can be consumed during each phase of the Dukan diet are:

  • Olive Oil

Olive oil is restricted in the attack phase and starts from the cruise phase only. Dieters can consume a limited quantity of olive oil – 1 tablespoon – each day for better results. The oil is rich in Omega 3 fatty acids, and it works as an antioxidant.

  • Wheat Gluten

Not more than four tablespoons a week of wheat gluten can be consumed in all four phases of the Dukan diet.    

  • Goji Berries

These can be taken in all four phases starting from the attack phase. Limited quantity remains 1-2 tablespoons a day.

Dukan Diet Foods to Avoid for Better Results

Yes, with this amazing list of 100 approved Dukan diet foods, there are food items that should be avoided. Because the Dukan diet is a protein-rich diet plan, avoiding non-compliant foods would help reach the target goal quickly.

Some of the foods that should be totally avoided are:

Foods to Avoid on Dukan Diet
One should not consume these foods during any of the four phases of the Dukan diet.
Potatoes
Avocados
Sweetened Condiments
Nuts
Cheese
Fried foods
Butter
Alcohol
Sugar
Legumes
Dairy products (Non-skimmed)
Salad dressing – Mayonnaise

Physical Activity to Combine with Dukan Diet Foods

Physical activity becomes an absolute must when heading for weight loss. No doubt, the diet makes an individual active and energetic. So, indulging in physical activities wouldn’t be that difficult.

  Attack Phase Cruise Phase Consolidation Phase Stabilization Phase
Physical Activity (duration per day) 20 – 25 minutes At least 30 minutes 25 – 30 minutes 20 – 25 minutes

Getting leaner with the Dukan diet would probably be the preeminent of choices, as you lose weight without going hungry or starving. Dukan diet produces quick weight loss results when combined with routinely exercising.