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.
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 this diet. This is because the duration of each phase determines how close you are to your weight goal.
Is the Dukan Diet good for me?
The Dukan Diet is suitable for those seeking to lose weight rapidly. However, this diet is low in carbohydrates and high in protein. It is advisable to consult with your physician or a dietitian before embarking on this diet.
Consult with a registered dietitian who can create an effective diet plan. 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 and the foods included are distributed in breakfast, afternoon lunch, and dinner, with am and pm snacks.
Dukan Diet Pros and Cons
- Boost weight loss
- Unlimited lean protein meals keep you free from hunger
- It keeps your body fit for a long time
- Healthy weight maintenance
- 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:
This phase runs for a week and can help you lose up to 10 pounds. You are on 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.
- Skinless poultry
- Lean beef
- Low-fat dairy products
- 5 tablespoons of oat bran
- Olive oil
The Attack phase of the Dukan Diet is also known as the Pure Protein phase, where you will be 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
|3 pcs. Classic Bacon and 2 pc. Sunny Side up Egg||1 order of Tuscan Pork Tenderloin||¼ cup of Keto Cauliflower Bacon and Cheese Mac|
|3 pieces of Keto Bread Rolls||1 Keto Tortilla||1 Sous Vide Salmon|
Sample Snacks for Dukan Diet Attack Phase
|AM Snack||PM Snack||Midnight Snack|
|1 square piece of Gluten-Free Avocado Brownies||1 piece of Keto Cottage Cheese and Dill Popovers||1-piece Keto friendly cinnamon|
The Cruise Phase is a unique phase where a person can start this phase on the second day of the Dukan Diet. However, starting this phase after completing the seven days of the Attack Phase is recommended for effective results. This phase lasts for 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.
In phase 2, you will add 16 vegetables to your meals. These are the following:
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.
You can continue consuming the food items from the first and second phases during this phase. 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.
|Breakfast||Wholegrain Sandwich (with low-fat turkey slices, cheddar, tomato and lettuce) + fat-free milk.|
|Am Snack||Oat bran tuna patties + soymilk|
|Lunch||Bacon egg shrimp salad + cucumber juice|
|Pm Snack||Oat bran porridge + sugar-free Goji konjac jelly + black tea|
|Dinner||Grilled seafood mushroom pepper skewers + Shirataki noodle salad + green tea + 1 plum|
|Midnight Snack||Oat bran squash pancake + black tea|
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. It will take some time to maintain a healthy habit.
Dukan Diet Stabilization Phase
|Breakfast||Steel-cut oats w/ berries and pecans and Eggs & Fruit|
|Am Snack||Chocolate mint Shake|
|Lunch||Chef Salad with Chicken Fajita Roll|
|Pm Snack||Veggies & Hummus|
|Dinner||Pot Roast and Vegetables with Crockpot Mexican Chicken|
|Midnight Snack||Cottage Cheese and Veggies|
1-day Pure Protein Foods (Once a week)
|Breakfast||Bacon and Scrambled Eggs|
|Am Snack||Cucumber slices w/ ranch dressing|
|Lunch||Mincemeat and Green Veg with Sour Cream|
|Pm Snack||Celery w/ cream cheese|
|Dinner||Tuna Steak topped with Cheese and Broccoli|
|Midnight Snack||Bell pepper slices w/ dressing|
What Do You Eat on the Dukan Diet and What Do You 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 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.
No food is strictly off-limit in this phase. Refer to the explanation of 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 breakfast, lunch, and dinner lineup for each of the phases discussed.
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 that the last two phases are an eye-opener on the diet’s sustainability.
The Dukan Diet is a list of 100 foods with a minimal calorie count. Proteins and veggies are the major components of the Dukan Diet. The 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 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
Is the Dukan Diet Helpful?
Printable Dukan Diet Plan (Printable PDF)
You can save the Dukan Diet meal plan as a PDF or 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|
List of Printable Dukan Diet Plans (PDF)
Dukan Diet Recipes (Video)