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Dukan Diet Foods (Printable List)

Dukan Diet Foods (Printable List)

Dukan Diet Foods

Dukan diet foods list comprises 100 approved protein-rich foods. 

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 unlimited quantities of low-carb, low-fat, high-protein foods.

The Dukan diet meal plan is highly effective for weight loss. Although some celebrities, including Kate Middleton, Jennifer Lopez, Katherine Jenkins, and others, follow this diet, it is important to consult your healthcare professional to determine the best dietary approach for your individual needs.

Dukan Diet Food List

Attack PhaseCruise PhaseConsolidation PhaseStabilization Phase
68 Pure Protein foods 68 Pure Protein Foods + 32 Veggies Attack Phase Foods + Cruise Phase Foods Foods from all three phases
VEGETARIAN PROTEINS APPROVED VEGETABLESFruits, Cheese, Non-Starchy Veggies Whole Grain Bread, Pure Protein meals
1. Seitan 1. AsparagusOat Bran (Mandatory)
2 – 2.5 tablespoons		Oat Bran (Mandatory)
3 tablespoons
2. Tempeh2. ArtichokeWater Intake:
1.5 – 2 liters of water each day		Water Intake:
1.5 – 2 liters of water each day
3. Tofu3. Broccoli
4. Veggie burger – Soy foods4. Brussels sprouts
DAIRY PRODUCTS (FAT-FREE) 5. Bean sprouts
5 Cottage Cheese – Fat-free6. Beet
6. Cream Cheese – Fat-free7. Cauliflower
7 Greek-style Yoghurt 8. Celery
8. Milk – Fat-free9. Cucumber
9. Ricotta – Fat-free10. Cabbage
10.  Sour cream – Fat-free11. Carrot
EGGS12. Eggplant
11.  Duck13. Endive
12.  Chicken14. Fennel
13.  Quail15. Green beans
POULTRY16. Kale
14.  Chicken 17. Lettuce radicchio arugula
15.  Cornish hen18. Mushrooms
16.  Chicken and Turkey sausages (fat-free)19. Onions shallots leeks
17.  Chicken liver20. Okra
18.  Deli slices of chicken and turkey (low fat)21. Pumpkin
19.  Ostrich Steak22. Palm hearts
20.  Quail23. Peppers
21.  Turkey24. Radishes
22.  Wild duck 25. Rhubarb
SHELLFISH26. Squash
23.  Crawfish – Crayfish27. Spinach
24.  Crab28. Spaghetti squash
25.  Clams29. Tomato
26.  Lobster30. Turnip
27.  Mussels 31. Watercress
28.  Oysters32. Zucchini
29.  OctopusOat Bran (Mandatory):
2 tablespoons
30.  ShrimpWater Intake:
1.5 – 2 liters of water each day
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
Water Intake
At least 2 liters of water each day

Some foods that 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 Dukan diet attack phase and is allowed from the cruise phase. Dieters can consume a limited quantity of olive oil – 1 tablespoon – daily during the cruise phase. The oil is rich in omega-3 fatty acids and has antioxidant properties.

  • Wheat Gluten

Due to its carbohydrate content, wheat gluten should be consumed in moderation. No more than four tablespoons a week of wheat gluten can be consumed in all four phases of the Dukan Diet.   

  • Goji Berries

Goji berries can be included in small quantities in all phases except the Attack phase, with a limited quantity of 1-2 tablespoons a day.

Dukan Diet Foods to Avoid for Better Results

Yes, with this fantastic 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 avoided are:

Foods to Avoid on 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 PhaseCruise Phase Consolidation PhaseStabilization 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 routine exercising. To learn more about the Dukan diet and its phases, visit https://www.dukandiet.com/

Damla Sengul

Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.

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