Top 5 Dukan diet recipes: The Secret to fitness for worldwide celebs is finally out!

Dukan diet recipes

When Kate Middleton tied the knot with Prince Williams in the year 2011, there were reports surfaced in the media that she was following a “ Dukan diet” to stay in shape.

The Dukan diet plan is easy to follow and a high-on protein diet which is quite popular in Europe and made its way into the lifestyle of many Hollywood celebrities in the past few years.

The Dukan diet is all based on a list of 100 food items that can be eaten in the process and you don’t need to count your calories simultaneously.

Putting some more light on the “Dukan diet” concept

The Dukan diet was created by French practitioner and nutritionist Pierre Dukan in the year 2000, with a perspective to provide her clients with a perfect weight loss diet plan.

While designing the same diet plan, she claimed that a Dukan diet could help you shed 10 pounds in a week and the same weight would never return to you again.

The diet plan is quite simple and easy to follow and you don’t need to track your calorie intake in the process.

You can eat as much as you want from the Dukan diet food list and most of the contents are high in protein and low in fats and carbs.

What can you eat in a Dukan diet?

The Dukan diet has four phases and you will eat a lot of protein and oat bran in the process.

• The first phase, also known as the “Attack” phase, will last from the first day till the 10^th day of the diet plan. During the same period, you will eat all the lean protein you can, along with 1.5 tablespoons of oat bran. You also need to ensure drinking at least 6 cups of water daily.
• Then there will be the “Cruise” phase (which can go on for several months), where you can add unlimited quantities of non-starchy veggies every alternate day and an extra half-tablespoon of oat bran.
• It’s then when you enter the third stage, the “Consolidation” period. You can now consume non-starchy veggies daily, with fruit, 2 slices of whole-wheat bread, and 1 serving of low-fat cheese. One of the most interesting parts of this phase is having around 1 or 2 servings of starchy foods plus 1 or 2 “celebration” meals (eat whatever you want).
• The final phase, known as the “Stabilization” (ongoing) process, is mostly about maintaining the diet regimen. You can have whatever you want, except for that one day in the week when you got to follow the lean protein rules from the “Attack” phase of the Dukan diet. Once again, during the process, you will be eating 3 tablespoons of oat bran daily while walking for around 20 minutes a day.
• As we just went through the details of the “much talked about” Dukan diet, let’s look at some of the best recipes to try out.

Few “must try “ Dukan diet recipes.

1. Low-fat tuna salad

Per serving

Protein: 18,6
Net Carb: 5,2
Total Fat: 2
Calories: 118

This low fat salad is perfectly made to treat your taste buds and your health priorities. This would come as a treat to everyone who loves tuna and wants to try it out with some fresh veggies.

Ingredients ( 5 servings )

• Tuna( 2 cans)
• Sugar-free sweet relish(1/4 cup)
• Grated onion(2 Tablespoons)
• Fat-free sour cream(1/2 cup)
• Fat-free cottage cheese(1/2 cup)
• Salt & pepper( as per taste)

Steps of Preparation

Step 1

Firstly you need to drain the tuna and flake it into a small bowl

Step 2

Place the relish into a dishrag and completely drain all the liquid until you get around ¼ cup of dry relish.

Step 3

Now squeeze the cheese completely in the same rag till you get around ½ cup of dry curd.

Step 4

Add sour cream, onion, salt and pepper to the same bowl. Stir the solution well and put it in the refrigerator.

2. Tangy lime shrimp

Per serving

Protein: 16g
Net Carb: 3g
Total Fat: 2.5g
Calories: 105

Who wouldn’t love the delicious shrimp with a tangy lemon touch? Well, you surely would if that would fit into your Dukan diet regimen. Try this out as breakfast, lunch or dinner.

Ingredients ( 2 servings )

• Ready to cook shrimp(28 nos)
• Juiced limes (1/2)
• Salt(2 dashes)
• Black pepper(3/4 tsp)
• Chopped onion(2 tbsp)
• Cooking oil spray

Steps for preparation

Step 1

Take a large pan and spray cooking oil into it with medium heat.

Step 2

Put all the ingredients into the pan and sauté the mix until golden brown.

Step 3

Ensure the shrimp are perfectly cooked and grab the spices and juices from the other ingredients. Serve hot.

3. Lemon ricotta galette

Per serving

Protein: 5,5g
Net Carb: 7.5g
Total Fat: 0.5g
Calories: 40

You might find the oat bran a bit boring in the Dukan diet and this is where this oat bran pancake will come as a winner for you.

Ingredients ( 2 servings)

• Egg whites (2 nos)
• Oat bran (4 tablespoons)
• Fat-free plain Greek yogurt (2 tablespoons)
• Fat-free ricotta (2 tablespoons)
• Small lemon’s zest (1/2)
• Stevia(1 teaspoon)

Steps for preparation

Step 1

Take a small bowl and whisk the eggs until they get foamy. Take another bowl and add the oat bran, ricotta, Greek yogurt, lemon zest and stevia.

Step 2

Pour the beaten egg mixture into the same solution and blend it perfectly. Now place a small pan onto medium heat and pour the whole mix into the same.

Cook the whole mix until the undersides are golden brown and the top dried. Carefully flip the galette and cook the other side in the same manner.

Step 3

Take the pancake off the pan and allow it to cool for around 5 minutes.

4. Oat muffins

Per serving

Protein: 6g
Net Carb: 3g
Total Fat: 2g
Calories: 54

Once again, managing the Oat bran is the hardest part of a Dukan diet. Thus, we have a Dukan diet Oat muffin recipe to relish your cravings.

Ingredients (2 servings)

• Oat bran(1/4 cup)
• Fat-free ricotta(1/4 cup)
• Egg substitute(1/4 cup)
• Salt, pepper and garlic( as per taste)

Steps for preparation

Step 1

Preheat the oven to 400 degrees and mix all the ingredients in a large bowl.

Step 2

Take muffin cups and grease them with a bit of oil. Pour the mix into muffin cups and let them bake for around 15 minutes in the oven.

Step 3

Once baked perfectly, allow the muffins to cool and serve fresh.

5. Dukan egg and ham pies

Per serving

Protein: 11g
Net Carb: 1,3g
Total Fat: 7g
Calories: 118

If you are on a Dukan diet and missing those good old pies, this one is surely for you. The recipe works best in both the attack phase and the cruise phase.

Ingredients ( 12 servings)

• Olive oil or butter (3 tsp)
• Low-fat ham (12 thin slices)
• Large eggs (12 nos)
• Sour cream (2 tbsp)
• Sea salt (as per taste)
• Freshly ground black pepper
• Freshly grated parmesan (4tbsp)

Steps for preparation

Step 1

Preheat the oven to around 180 degrees

Step 2

Take a 12-hole muffin tray and grease it with either oil or butter. Now gently place a slice of ham into the sides of each mold while breaking an egg on the hollow.

Squeeze some cream and sprinkle the sea salt, pepper and parmesan.

Step 3

Bake for around 15 minutes until the egg is set and shrinking away from the tin sides.

Step 4

Let the solution cool for some time and then run a knife around to slice the ham and egg into a wire tray. Serve hot and fresh.

See Also

Vegetarian diet facts