The Dukan Diet Plan for Weight Loss (Printable PDF)

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 patient he was moved to help their plight and this birthed the Dukan diet. The Dukan diet is essentially oriented around 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 succession of four phases, each face with its own 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:

  • Attacking Phase: This phase runs for a week, you are placed on a strict diet of unlimited lean proteins and 1.5 tablespoon oat bran daily. The oat bran suppressed hunger being rich in fiber (it increases by more than 15 times it size in the stomach). This phase also requires it followers to exercise 20 minutes daily, at the end if this phase you must have lost above 3kg of weight. See more on Dukan Diet Attack Phase Food List

 

  • Cruise Phase: 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 tablespoon of oat bran every day. You are also required to exercise 30 minutes daily. In this phase you have a target weight to Loose weekly that determines how long you remain in the cruise phase.

 

  • Consolidation Phase: This phase is targeted at not regaining weight rather than loosing weight, the dieter is permitted 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 tablespoon, and you are requires to exercise for 25 minutes daily.

 

  • Stabilization Phase: 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 like: A day of lean protein like in the attack phase, 3 tablespoon of oat bran daily, exercise 20 minutes daily, and strict avoidance of escalators or elevators.

See summary of Dukan Diet Phases

Foods to include or Avoid

This section is arranged to meet each phase’s food requirement. Pay attention and enjoy!

Attack Phase (Mainly lean protein & minimal calorie)

dukan diet attack phase lean protein

The Dukan diet attack phase lean protein

  • Lean pork, beef, venison, veal, bison, poultry without skin and other game
  • 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)

cruise phase veggies and meat

cruise phase veggies and meat

  • 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 salad, fat should be avoided.

 

Consolidation Phase (Rich mix of Attack & Cruise Diet)

dukan consolidation phase whole grain legumes

dukan consolidation phase whole grain legumes

  • 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.

Stabilization Phase

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 line up for breakfast, lunch , dinner for each of the phases discussed so far.

Attack Phase Meal Plan

Breakfast

  • 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
  • Water

Lunch

  • Shirataki noodles cooked in bouillon
  • Diet gelatin
  • Roast chicken
  • Iced tea

Dinner

  • Diet gelatin
  • Lean steak and shrimp
  • Of course water!
  • Decaf coffee or tea with non fatty milk and sugar substitute

Cruise Phase Meal Plan

Breakfast

  • Sliced tomatoes
  • 3 scrambled eggs
  • Coffee with non fatty milk and sugar substitute
  • Water

Lunch

  • Greek yogurt, 2 tablespoons (12 grams) of oat bran and sugar substitute
  • Grilled chicken on mixed greens with low-fat vinaigrette
  • Iced tea

Dinner

  • Steamed broccoli and cauliflower
  • Baked salmon fillet
  • Decaf coffee with nonfat milk and sugar substitute
  • Diet gelatin
  • Water

Consolidation Phase Meal Plan

Breakfast

  • Omelet made with 3 eggs, 1.5 ounces (40 grams) of cheese and spinach
  • Coffee with non fatty milk and sugar substitute
  • Water

Lunch

  • 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
  • Iced tea

Dinner

  • Grilled zucchini
  • Roast pork
  • Decaf coffee with non fatty milk and sugar substitute
  • 1 medium apple
  • Water

Frequently Asked Questions

  • Que: How much of evidence validates the Dukan diet?

Ans: there are not any/many scientific evidences, but the goal is the testimony of people who used the diet and with respects to testimonies the Dukan diet is applaudable. The premise (high lean protein & low carb) upon which the diet is built is a strong scientific evidence for weight loss.

  • Que: How safe and sustainable is this diet plan?

Ans: 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 after the last two phases are an eye opener on the sustainability of the diet. Dukan diet is a list of 100 foods that has minimal calorie count. Proteins and veggies are the major components of dukan diet. Dukan diet requires low carbs and fats.

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

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