Dukan Diet Plan (Printable PDF)
The Dukan diet plan like a few other diet plans is based on the premise of low carb intake while improving the protein intake of the body.
The Dukan diet is popular for its strict approach to dieting, although it ascertains successful fast and sustained weight loss testimonies.
In this article, we shall bring to your awareness all necessary information on this diet.
What is the Dukan Diet Plan?
The Dukan diet was proposed by a French specialist in weight management Dr. Pierre Dukan, after hanging so much around weight loss patients he was moved to help their plight and this birthed the Dukan diet.
The Dukan diet is essentially oriented around the low-carb, high quantity of rich lean protein, and other food the diet necessitates for followers.
It has over the years since its invention traveled far and wide to many countries and gained good acceptance from people.
List of Printable Dukan Diet Plans (PDF)
How does the Dukan diet work?
It simply works in a succession of four phases, each face with its requirement.
Followers of this diet must have set a goal weight they intend to achieve before starting this diet, this is because how long you stay in each phase is determined by how close you are to your weight goal.
The Four Phases of the Dukan Diet Are:
This phase runs for a week, you are placed on a strict diet of unlimited lean proteins and 1.5 tablespoons of oat bran daily.
The oat bran suppressed hunger being rich in fiber (it increases by more than 15 times its size in the stomach).
This phase also requires its followers to exercise 20 minutes daily, at the end of this phase you must have lost above 3kg of weight.
See more on Dukan Diet Attack Phase Food List
This phase could run between 1-12 months depending on your weight goal.
It permits an alternation between lean proteins and non-starchy vegetables alongside 2 tablespoons of oat bran every day.
You are also required to exercise 30 minutes daily. In this phase, you have a target weight to lose weekly.
The weight loss result of following Dukan diet cruise phase meal plan determines how long you should remain in this phase.
This phase is targeted at not regaining weight rather than losing weight.
The dieter is allowed to take unlimited lean protein, little carb, some veggies, little fat, and of course, one day of lean protein only is compulsory in the week.
The oat bran intake is increased to 2.5 tablespoons, and you are required to exercise for 25 minutes daily.
This is a long-term phase, you are not expected to gain or lose weight but have a stable weight.
You are permitted to eat whatever you like while sticking to diet rules such as
3 tablespoons of oat bran daily,
Exercising 20 minutes daily,
Strict avoidance of escalators or elevators.
See a summary of Dukan Diet Phases
What Do You Eat on Dukan Diet and What to Avoid?
This section is arranged to meet each phase’s food requirement. Pay attention and enjoy!
Attack Phase (Mainly lean protein & minimal calories)
Lean pork, beef, venison, veal, bison, poultry without skin,
Liver, tongue, kidney, eggs, fish, all types of shellfish,
Non-fat dairy products (restricted to 32 ounces or 1 kg per day), such as milk, yogurt, cottage cheese, and ricotta,
1.5 tablespoons (9 grams) of oat bran daily (mandatory),
Small amounts of lemon juice and pickles,
Seitan, a meat substitute made from wheat gluten,
Tofu and tempeh,
At least 6.3 cups (1.5 liters) of water per day (mandatory),
Unlimited artificial sweeteners, shirataki noodles, and diet gelatin,
1 teaspoon (5 ml) of oil daily for greasing pans.
Cruise Phase (Alternation between attack phase and Veggies)
Kale, spinach, lettuce, and other leafy greens,
Broccoli, cauliflower, cabbage, and Brussels sprouts,
Bell peppers, asparagus, artichokes, cucumber, tomatoes, etc.,
Eggplant, celery, mushrooms, green beans, onions, shallots, and leeks,
Spaghetti squash, pumpkin, and turnips,
1 serving of carrots or beets daily,
2 tablespoons (12 grams) of oat bran daily (mandatory),
Other than 5ml oil in a salad, fat should be avoided.
Consolidation Phase (Rich mix of Attack & Cruise Diet)
One “pure proteins” day per week, which permits only foods from the Attack phase.
Two slices of whole-grain bread per day, with a small amount of reduced-fat butter.
1–2 servings of starches per week, like 8 ounces (225 grams) of pasta and other grains, corn, beans, legumes, rice, or potatoes.
One serving of cheese (1.5 ounces or 40 grams) per day.
Roast lamb, pork, or ham 1–2 times per week.
2.5 tablespoons (15 grams) of oat bran daily (mandatory).
Celebration meals: Two “celebration meals” per week, including one appetizer, one main dish, one dessert, and one glass of wine.
No food is strictly off-limit in this phase, refer to the explanation on phases above in this article to know the rules to stick to while in this phase of long-term weight maintenance.
Sample Meal Plans
This section gives you a lineup for breakfast, lunch, and dinner for each of the phases discussed so far.
Attack Phase Meal Plan
Coffee or tea with non-fatty milk, and sugar substitute
Non-fatty cottage cheese with 1.5 tablespoons (9 grams) of oat bran, cinnamon, and sugar substitute
Shirataki noodles cooked in bouillon
Lean steak and shrimp
Of course water!
Decaf coffee or tea with non-fatty milk and sugar substitute
Cruise Phase Meal Plan
3 scrambled eggs
Coffee with non-fatty milk and sugar substitute
Greek yogurt, 2 tablespoons (12 grams) of oat bran, and sugar substitute
Grilled chicken on mixed greens with low-fat vinaigrette
Steamed broccoli and cauliflower
Baked salmon fillet
Decaf coffee with nonfat milk and sugar substitute
Consolidation Phase Meal Plan
Omelet made with 3 eggs, 1.5 ounces (40 grams) of cheese, and spinach
Coffee with non-fatty milk and sugar substitute
1/2 cup (81 grams) of cottage cheese with 2 tablespoons (12 grams) of oat bran, cinnamon, and sugar substitute
Turkey sandwich with two slices of whole-wheat bread
Decaf coffee with non-fatty milk and sugar substitute
1 medium apple
Frequently Asked Questions
Question: How much evidence validates the Dukan diet plan?
Answer: there are not/many scientific pieces of evidence, but the goal is the testimony of people who used the diet and concerning testimonies the Dukan diet plan is applaudable.
The premise (high lean protein & low carb) upon which the diet is built is strong scientific evidence for weight loss.
Question: How safe and sustainable is this diet plan?
Answer: It is safe, but if you have liver, kidney, and gout problems see your doctor before starting this diet (I recommend this for everyone whether sick or not). You would agree with me that the last two phases are an eye-opener on the sustainability of the diet.
Dukan diet is a list of 100 foods that have a minimal calorie count. Proteins and veggies are the major components of the Dukan diet. Dukan diet plan requires low carbs and fats.
Question: How much weight can you lose on the Dukan diet in a week?
Answer: On average, you can expect to lose 4-6 pounds a week. The first week of the Dukan Diet, is the “Attack Phase.”
After that, when talking about the “Cruise Phase”, you will likely lose around 2 pounds a week.
Lastly, the consolidation and stabilization phases focus on maintaining the weight you have lost during the Attack and Cruise phases.
In short, if you are in the attack phase, then expect to lose around 4-6 pounds a week. Whereas, if you are in the cruise phases, expect to lose about 2 pounds weekly.
See Also Dukan Diet food list
Printable Dukan Diet Plan (Printable PDF)
You can save the Dukan diet meal plan as PDF or simply print it.
|Days||Breakfast||Lunch||Snack||Dinner||Total calories for the day|
|Sunday||2 hard boiled eggs Calories:144||Chopped beef and steaks Calories:350||Greek yogurt Calories:106||2 cups of cauliflower Calories:54||654|
|Monday||Egg fried in olive oil Calories: 90||1 cup of asparagus and shrimp(3oz) Calories:116||Cheese and cream Calories: 19||Cooked shrimp Calories: 84||309|
|Tuesday||Ham, 3 slices(2 oz) Calories: 69||Fish and salmon(1oz) Calories:161||3-4 Celery sticks Calories: 16||Beef and tenderloin(6oz) Calories:274||520|
|Wednesday||Cooked bacon Calories:162||Squach and acorn(1 cup) Calories: 27||Raw cauliflower (1cup) Calories: 27||Asparagus (2cups) Calories:64||280|
|Thursday||Ham, 3 slices (2 oz) Calories: 69||Trimmed pork and loin(4 oz) Calories: 194||Baby carrots(8) Calories: 35||Cheese and non fat cottage(1cup) Calories:104||401|
|Friday||Turkey slices(97% fat free) Calories:81||Fish, salmon Calories:191||Cheese and cream(fat free) Calories: 19||3 slices of cooked bacon Calories:162||453|
|Saturday||Ham, 3 slices(2 oz) Calories: 69||Cooked shrimp(3 oz) Calories: 84||Non fat Greek yogurt(6oz) Calories:106||1 tbsp of fat free sour cream Calories:9||268|
Dukan Diet Recipes (Video)