Dukan Diet for Vegetarians (Printable 5-Day Meal Plan)

Dukan Diet for Vegetarians: A Guide

Is the Dukan Diet possible for vegetarians? According to the Dukan Diet, the key to losing weight is protein and that fat in the body cannot be burned by consuming fat from outside. You lose weight fast as the body consumes more calories to burn the protein it consumes, but you use too few calories to burn carbohydrates and fat and therefore lose less weight. That’s why the Dukan Diet is a protein-heavy diet and allows only oat bran to be consumed initially as a carbohydrate source. It also prohibits the consumption of alcohol, acidic beverages, and fruit juices. Briefly, the Dukan Diet is a high protein, low-fat and low-carbohydrate diet.

Here is Dukan Diet for Vegetarians

Is it possible for people who have adopted a vegetarian diet to continue this plan? The answer is both and yes and no! You can include vegetarian diet foods like soy dishes, vegetarian burgers, and tofu in the Dukan Diet. You can use foods such as seitan, tofu, and tempeh as a source of protein, but foods such as nuts, fruits and beans are prohibited in the Dukan Diet. For this reason, the question of whether this diet can be continued for a long time if meat is not consumed may vary from person to person.

Are There Any Risks to The Dukan Diet?

Dukan diet for vegetarians

Dukan diet for vegetarians – Dukan diet can cause side effects like headaches

The Dukan diet has a strict nutrition program and has strict rules. For these reasons, it is seen that many people who start dieting leave the diet list halfway before completing the recommended period. Weight loss can be seen very quickly from the first stage of starting the diet. A large part of this weight loss is due to dehydration from the body. As a result of not taking the lost water into the body, many problems such as headache, dry skin and digestive system problems can be seen.

Carbohydrate sources on the Dukan diet are almost nonexistent. As a result, the risk of vitamin and mineral deficiency in the body is high. At the same time, fatigue, weakness, forgetfulness, bad breath and headache are the most common complaints.

Dukan Diet for Vegetarians

This diet basically consists of 3 phase. However, this article is about the attack phase in which the main weight is lost quickly. You can continue this phase for a minimum of 2 and a maximum of 7 days. If you do not have a lot of weight to lose, you will probably lose a minimum of 2-3 kg in 5 days. If you have more weight to lose, you will lose weight faster during the attack phase.

You may also be interested

Vegan Dukan Diet Food List

Let’s take a brief look at the other phases for those who want to continue the diet after attack phase:

  • Attack phase (2-7 days): You can consume unlimited lean protein in the diet. In addition, it is essential to consume 1.5 tablespoons of oat bran a day in this diet.
  • Cruising phase (1-12 months): It is continued by eating lean proteins one day, 2 tablespoons of oats a day, and vegetables without starch.
  • The consolidation phase (variable): Unlimited lean protein and vegetables, certain carbohydrates and fats, lean proteins are consumed just one day a week. In addition, the oat bran consumed increases to 2.5 tablespoons per day.
Dukan diet for vegetarians

Dukan diet for vegetarians – You can consume a limited amount of lentils on the Dukan diet

In this phase of protein, we will replace dishes such as meat and chicken with high-protein eggs, skimmed milk and tempeh. Things will get a little easier as vegetarians are allowed to eat a maximum of 2 tablespoons of lentils on this diet. For this reason, we will add lentils to our menu. Let’s take a look at our sample menu without further ado:

Day 1

Dukan diet for vegetarians

Dukan diet for vegetarians – Day 1

Breakfast: You can have double shots of espresso or unlimited tofu for breakfast.

Lunch: Unlimited fat and sugar-free yogurt, unlimited Quorn

Dinner: Fried egg tofu (in non-stick pan and without oil)

Day 2

Breakfast: Unlimited boiled eggs

Lunch: Double shots of espresso or unlimited oil-free yogurt

Dinner: Unlimited tempeh

Day 3

Dukan diet for vegetarians

Dukan diet for vegetarians – Day 3

Breakfast: Double shots of espresso or unlimited tofu.

Lunch: Lentils salad with an egg in (using maximum 2 tablespoons of lentils)

Dinner: Unlimited oil-free yogurt

Day 4

Breakfast: Double shots of espresso

Lunch: Unlimited fat and sugar-free yogurt, unlimited Quorn

Dinner: Unlimited seitan steaks with fat-free yogurt

Day 5

Dukan diet for vegetarians

Dukan diet for vegetarians – Day 5

Breakfast: Unlimited oil-free yogurt

Lunch: Quorn

Dinner: Lentils salad with an egg in (using maximum 2 tablespoons of lentils)

Printable (PDF) Dukan Diet for Vegetarians

MealsDay 1Day 2Day 3Day 4Day 5
BreakfastDouble shots of espresso or unlimited tofuUnlimited boiled eggsDouble shots of espresso or unlimited tofuDouble shots of espressoUnlimited oil-free yogurt
LunchUnlimited fat and sugar-free yogurt, unlimited QuornDouble shots of espresso or unlimited oil-free yogurtLentils salad with an egg in (using maximum 2 tablespoons of lentils)Unlimited fat and sugar-free yogurt, unlimited QuornQuorn
DinnerFried egg tofu (in non-stick pan and without oil)Unlimited tempehUnlimited oil-free yogurtUnlimited seitan steaks with fat-free yogurtLentils salad with an egg in (using maximum 2 tablespoons of lentils)

See Also:

Dukan Diet for Women

Vegetarian Whole30 Diet