7-Day Dukan Diet Plan (Free Printable PDF)

The Dukan Diet Plan (Printable PDF)

Like a few other diet plans, the Dukan Diet plan involves low carbohydrate intake while improving protein intake.

This diet is popular for its strict approach to dieting, although it ascertains successful fast and sustained weight loss testimonies.(1)

What is the Dukan Diet Plan?

A French specialist in weight management, Dr. Pierre Dukan, proposed the Dukan Diet. After hanging so much around weight loss patients, he was moved to help their plight, which birthed the Dukan Diet.

Over the years since its invention, it has traveled far and wide to many countries and gained good acceptance from people.

How does the Dukan Diet work?

It simply works in four phases, each facing its requirements.

Followers of this diet must set a goal weight they intend to achieve before starting it. The duration of each phase determines how close they are to their weight goal.

Pros and Cons of the Dukan Diet

Is the Dukan Diet good for me?

It is advisable to consult with your physician or a dietitian before embarking on this diet. This diet is low in carbohydrates and high in protein; therefore, consulting a registered dietitian who can create an effective diet plan is important. Your dietitian will request lab tests to determine your body’s nutritional requirements. After reviewing your reports, they will guide you on following the Dukan Diet. Keep your goals high and stay motivated!

Here is an example diet plan for a Dukan Diet. The foods included are distributed in breakfast, afternoon lunch, and dinner, with am and pm snacks.

Dukan Diet Pros and Cons

Pros:

• Boost weight loss
• Unlimited lean protein meals keep you free from hunger
• It keeps your body fit for a long time
• Healthy weight maintenance

Cons:

• Nutritional deficiency due to restriction of foods
• It might harm the liver and kidneys unless you consult your healthcare professional before following this diet.

The Four Phases of the Dukan Diet Are:

Attack Phase:

This phase lasts a week and aims to help you lose 10 pounds. You follow a strict diet of unlimited lean proteins and 1.5 tablespoons of oat bran daily.

The oat bran suppresses 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; ultimately, you must have lost over 6 pounds.

The attack phase is the most beneficial for those wanting to lose weight faster. 

In this phase, you are allowed to eat unlimited lean protein. Here’s the list of items you can consume during the Attack phase.

Attack Phase Food List

• Skinless poultry
• Eggs
• Seafood
• 1.5 tablespoons of oat bran (The amount increases gradually in later phases, up to 2.5 tablespoons during the Consolidation Phase)
• Olive oil
• Lean pork, beef, venison, veal, bison, poultry without skin,
• Liver, tongue, kidney, eggs, fish, all types of shellfish,
• It is recommended to consume non-fat dairy products within reasonable limits to support a balanced diet, focusing on portion control rather than strict quantity restrictions
• 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.

The Attack phase of the Dukan Diet is also known as the Pure Protein phase, during which you are asked not to consume any carbohydrates. Besides this, drinking up to eight glasses of water a day is advised. One should not reduce the water intake, as it is crucial for your body to lose weight faster.

Dukan Diet Attack Phase Meal Plan

Sample Snacks for Dukan Diet Attack Phase

Cruise Phase:

The duration of the Cruise Phase is until the target weight is reached, which varies by individual, rather than lasting up to one year.

The Cruise Phase adds more food items to the existing diet of the Attack Phase.

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 the Dukan Diet cruise phase meal plan determines how long you should remain in this phase. The Cruise Phase helps you build a habit of having low-carb foods. A healthy habit leads to a healthy lifestyle and a perfectly shaped body. Download the dukan diet pdf now to start your day!

Cruise Phase Foods List

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:

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 must exercise for 25 minutes daily.

The Consolidation Phase starts after you achieve your weight loss goal through the Cruise Phase. The Consolidation Phase lasts for five days for every pound you lose. If you have lost 40 pounds, the consolidation phase lasts 200 days.

During this phase, you can continue consuming the food items from the first and second phases. This phase gives you more flexibility in choosing your favorite food items. You can add your favorite fruits that are low in carbs.

Besides this, the same phase lets you eat cheese, bread, and other meat items in moderated amounts. During the Consolidation Phase, you will be asked to follow a Pure Protein diet at least one day a week.

Dukan Consolidation Phase Meal Plan

Consolidation Phase Foods List

One “pure proteins” day per week permits only foods from the Attack phase.

• Two slices of whole-grain bread daily, 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:

The Stabilization Phase is a weight management or maintenance phase where you must maintain your body weight by focusing on the right food items.

The Stabilization Phase has no end date, and it lasts indefinitely. Here, you will be asked to follow the above three phases regularly. You will also be asked not to add junk food to your diet.

Moreover, you can do some workouts or walk with your friends or colleagues for better results. Maintaining a healthy habit will take some time.

Dukan Diet Stabilization Phase Meal Plan

Mixed Foods

During the Stabilization Phase, you commit to one day of pure protein each week, similar to the Attack Phase, as a lifelong commitment to maintaining your weight loss.

More Sample Meal Plans

This section gives you a breakfast, lunch, and dinner lineup for each of the phases discussed.

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

Question: How much evidence validates the Dukan Diet plan?

Answer: Insufficient scientific evidence supports the Dukan Diet’s weight loss claims. (2)

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: Before starting the Dukan Diet, it’s important to consult a healthcare professional, as its high protein content may not be suitable for everyone, particularly those with pre-existing liver or kidney conditions. Even if you don’t have such health issues, you must still consult your healthcare professional before following the Dukan Diet. 

The Dukan Diet lists 100 foods with a minimal calorie count. Proteins and veggies are the major components of the Diet, which requires low carbs and fats.

Question: How much weight can you lose on the Dukan Diet in a week?

Answer: Individual responses can vary. On average, one can expect to lose 4-6 pounds weekly. The first week of the Dukan Diet is the “Attack Phase.”

After that, when discussing 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, expect to lose around 4-6 pounds a week. 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 a PDF or print it.

List of Printable Dukan Diet Plans (PDF)

See Also

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Dukan Diet Recipes (Video)