Dukan Diet For Women

Being a woman, you may have to take care of random tasks and activities daily. So, getting started with this Dukan diet for women can really help you to take care of your daily nutritional needs, without going high on calories.

Moreover, you can also plan up to shed some excess weight from your body, without compromising your overall health and wellbeing.

What is a Dukan diet for women?

The concept and guidelines of a Dukan diet are the same for both men and women. You need to consume all the high-protein foods while cutting down your daily carbs intake. Moreover, opting for wholesome and natural products instead of processed and packaged foods is highly recommended.

The Dukan diet for women brings you a detailed list of 100 food items that can be consumed during the diet plan. This list consists of 68 items that are high on proteins and the rest 32 are fiber-rich vegetables.

This diet consists of 4 phases namely the Attack phase, the Cruise Phase, the Consolidation phase, and the stabilization phase. The first phase would only permit you to include protein-rich food options. As you enter the later stages, you can then add certain portions of fruits and vegetables to the menu.

As that happens, the consumption of food items that are high on carbs or fats is still prohibited during any given phase or stage of this diet plan. This diet plan is simply based on the theory that practicing a diet high in protein can help you to lose weight quickly. Additionally, the consumption of protein-rich foods makes you feel filled for long hours.

Hence, you can then avoid unnecessary hunger pangs and cravings that eventually push to you consume those unwanted calories during the day. This way, your body will consume fewer calories and enter into the Calorie deficit mode. Eventually, the process would lead to ‘quick weight loss’ without denting your health and fitness in the process. Now, before you jump on to the printable Dukan diet for women, do go through the given rules and guidelines.

General guidelines for the Dukan diet for women

  • Your food menu must consist of items listed in the food list of the Dukan diet
  • You must keep track of your daily calorie consumption to fasten the weight loss process
  • Avoid consumption of any processed or packaged food
  • Drink atleast 7-8 glasses of water to hydrate your body daily
  • Indulge in a healthy exercising routine
  • Consult with your doctor or physician beforehand

 

Weekly planner for Dukan diet for women

 

Day 1.

Dukan diet for women - smoked turkey

Dukan diet for women – smoked turkey

Breakfast- 1 serving of hard-boiled eggs with 3 slices of Ham

Snack- 1 serving of peppered cheese slices

Lunch- 1 serving of smoked turkey with chopped steak and beef

Snack- Pecans (1 oz)

Dinner- 2 servings of roasted bacon with pork loin chops

 

Day 2.

Dukan diet for women - roasted broccoli

Dukan diet for women – roasted broccoli

Breakfast- 1 serving of cooked eggs with 2 slices of bacon

Snack- 1 serving of baby carrots with hummus

Lunch- 1 serving of smoked salmon with roasted broccoli and mixed greens

Snack- 1 serving of spinach soup with celery sticks

Dinner- 1 serving of stir-fried turkey with red bell peppers and roasted asparagus

 

Day 3.

Dukan diet for women - mixed greens

Dukan diet for women – mixed greens

Breakfast- 1 serving of scrambled eggs with 2 strips of bacon

Snack- 1 serving of nonfat Greek yogurt with 1 apple

Lunch- 1 serving of smoked turkey with chopped steak and beef

Snack- 1 serving of tuna mix tuna salad

Dinner- 1 serving of roasted shrimps with mixed greens and salsa

 

Day 4.

Dukan diet for women - red bell peppers

Dukan diet for women – red bell peppers

Breakfast- 1 serving of spinach and tomato scramble with 2 strips of bacon

Snack- 1 serving of baby carrots with hummus

Lunch- 1 serving of roasted beef with spinach and red bell peppers

Snack- 1 serving of nonfat Greek yogurt with 1 cup of strawberries

Dinner- 1 serving of smoked salmon with zucchini frittata

 

Day 5.

Dukan diet for women - cucumber avocado salad

Dukan diet for women – cucumber avocado salad

Breakfast- 1 serving of cream cheese omelet with 2 strips of bacon

Snack- 1 serving of non-fat greek yogurt with 1 apple

Lunch- 1 serving of cucumber avocado salad with cheese slices

Snack- Almonds ( 1 oz)

Dinner- 1 serving of roasted garlic chicken with herb sauce

 

Day 6.

Dukan diet for women - classic omelet

Dukan diet for women – classic omelet

Breakfast- 1 serving of classic omelet with roasted ham slices

Snack- 1 serving of plain tuna salad with roasted spinach

Lunch- 1 serving of smoked salmon with parmesan and olive oil dressing

Snack- 1 serving of non-fat greek yogurt with 1 apple

Dinner- 1 serving of chicken Ceaser salad with mixed greens

 

Day 7.

Dukan diet for women - grilled lemon chicken

Dukan diet for women – grilled lemon chicken

Breakfast- 1 serving of baked avocado egg cups

Snack- 1 serving of peppered cheese slices

Lunch- 1 serving of grilled lemon chicken with mixed greens

Snack- 1 serving of arugula salad with 1 apple

Dinner- 1 serving of roasted cauliflower with stir-fried shrimps and cream cheese sauce

Bottomline for Dukan diet for women

If followed with the right dedication and determination, this Dukan diet for women can turn out to be your magic recipe for weight loss. Still, do consult with your doctor or physician before getting started.

Printable (PDF) Dukan diet for women

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 1 serving of hard-boiled eggs with 3 slices of Ham  1 serving of cooked eggs with 2 slices of bacon   1 serving of scrambled eggs with 2 strips of bacon  1 serving of spinach and tomato scramble with 2 strips of bacon 1 serving of cream cheese omelet with 2 strips of bacon  1 serving of classic omelet with roasted ham slices 1 serving of baked avocado egg cups  
Snack 1 serving of peppered cheese slices  1 serving of baby carrots with hummus 1 serving of nonfat Greek yogurt with 1 apple  1 serving of baby carrots with hummus 1 serving of non-fat greek yogurt with 1 apple 1 serving of plain tuna salad with roasted spinach 1 serving of peppered cheese slices
Lunch 1 serving of smoked turkey with chopped steak and beef  1 serving of smoked salmon with roasted broccoli and mixed greens 1 serving of smoked turkey with chopped steak and beef  1 serving of roasted beef with spinach and red bell peppers 1 serving of cucumber avocado salad with cheese slices 1 serving of smoked salmon with parmesan and olive oil dressing 1 serving of grilled lemon chicken with mixed greens 
Snack Pecans ( 1 oz) 1 serving of spinach soup with celery sticks 1 serving of tuna mex tuna salad 1 serving of nonfat Greek yogurt with 1 cup of strawberries Almonds ( 1 oz) 1 serving of non-fat greek yogurt with 1 apple  1 serving of arugula salad with 1 apple
Dinner 2 servings of roasted bacon with pork loin chops   1 serving of stir-fried turkey with red bell peppers and roasted asparagus  1 serving of roasted shrimps with mixed greens and salsa  1 serving of smoked salmon with zucchini frittata  1 serving of roasted garlic chicken with herb sauce 1 serving of chicken Ceaser salad with mixed greens 1 serving of roasted cauliflower with stir-fried shrimps and cream cheese sauce

 

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