WHAT CAN YOU EAT ON A DUKAN DIET MEAL PLAN?

If you came this far then you are already in the Dukan diet club!

Like many people around the world, you plan to accomplish your weight loss journey with the Dukan diet. The Dukan diet plan is an excellent method to lose weight quickly and develop healthy eating habits. However, getting started on a Dukan diet meal plan may be challenging for beginner dieters. Does this sound like you? If so let’s make it easy for you and get you started on a Dukan diet meal plan! TODAY.

Your Phase Dictates What’s on the Plate

The Dukan Diet Plan is composed of four phases:

  • The Attack Phase
  • The Cruise Phase
  • The Consolidation Phase
  • The Stabilization Phase

 

There are specific lists of approved foods you can choose from for each phase, with the attack phase being limited to fats and proteins only; no carbohydrates at all. The purpose of high protein diets is to transition your body from burning the carbs you eat each day for energy into burning fat, a state called ketosis. Burning pure fat leads to more successful weight loss!

Lean Meat is the Best Option

What’s on your menu for each meal changes throughout the course of the diet according to the approved foods. The basis of the Dukan diet is pure proteins. Specifically, lean meats. The high protein to calorie ratio, fat content, and lack of carbs mean that these animal proteins are filling, keep your appetite at bay, and maintain ketosis. A perk of the Dukan diet you won’t find elsewhere is the ability to eat unlimited amounts of these foods without having to worry about portion sizes or counting calories.

Other Dietary Considerations

Though ketosis is a natural bodily process, there are some things to consider before embarking on the Dukan diet journey. If you are pregnant or have diabetes, there can be complications that stem from a high-protein, low-carb diet. You should first consult your physician before starting any diet or weight loss plan. If you feel you may not consume enough vitamins, the Dukan diet approves and encourages you to use daily supplemental vitamins. Keep in mind that although the transitioning Dukan phases may accept new foods, there might still be restrictions on the consumption amount, and it is crucial to follow the specific guidelines.

Meal Plans

If you’ve researched the Dukan diet and are excited to start but don’t know where to begin, here’s a simple beginner meal plan with example meals for each phase of the regime.

But first, a brief note about artificial sweeteners. Sugary foods are off-limits during the majority of the Dukan diet. But sweet cravings don’t have to be your downfall. Natural artificial sweeteners like stevia and sucralose can be substituted to help you stick to your meal plan and not fall prey to temptation.

Dukan Diet Attack Phase Meal Plan

Breakfast

  • Fat-free cottage cheese
  • 5 tablespoons of oat bran
  • Salt and pepper to season

Lunch

  • Scrambled eggs
  • Smoked salmon, finely chopped
  • ¼ cup skim milk

Whisk everything together.

Dinner

  • Baked salmon or chicken
  • A small amount of olive oil
  • Fresh herbs

Mix the herbs with the oil and drizzle on your meat of choice.

Dukan Diet Cruise Phase Meal Plan

In this phase, you can alternate between days where you’re only eating pure proteins and days where non-starchy vegetables make their reappearance.

Breakfast

  • Fat-free yogurt
  • 2 tablespoons of oat bran
  • Turkey bacon strips

Lunch

  • Turkey roll-ups
  • Deviled eggs

Dinner

  • Roasted chicken
  • Zucchini
  • Bell peppers

Dukan Diet Consolidation Phase Meal Plan

The Consolidation Phase marks the point where your weight loss levels off and you are at or near your true weight. Twice a week, you are permitted to have celebration meals. Still, moderate your portions of celebration meals to prevent gaining weight back. Reserve one day a week for only pure protein foods.

Breakfast

  • Low-fat yogurt
  • Mixed berries
  • Scrambled eggs

Lunch

  • Turkey sandwich with whole-grain bread
  • 40g of cheddar cheese
  • Bacon strips (optional)

Dinner

  • 1 cup Pasta, whole grain
  • Turkey Meatballs
  • Bell pepper

Dukan Diet Stabilization Phase Meal Plan

Like in the consolidation phase, one weekly pure protein day is key to keeping the weight off. For long-term stability at your true weight, you should also be engaging in 25-30 minutes of activity each day. Physical activity can include walking, taking the stairs, or any other form of cardio.

Breakfast

  • Scrambled eggs
  • Apple slices
  • Low-fat yogurt
  • Whole-grain toast

Lunch

  • Leafy green salad
  • Hard-boiled eggs
  • Grilled chicken
  • Vinegar and oil dressing

Dinner

  • Baked cod
  • Mixed, seasoned vegetables
  • Whole-grain rice

Prep for Success

When it comes to weight loss, meal planning is a crucial component of success. Fat foods generally stay off or limited to the menu, and healthy, wholesome choices are the better decisions. For a Dukan diet meal plan, your daily intake will vary depending on the phase you are following. Lean protein is always the best option for meat consumption during the entire diet.