Recipes for the Dukan diet - stages and principles of nutrition

The legendary technique of the French doctor Pierre Dukan helped many people get rid of extra pounds and gain the body of their dreams. To make the Dukan diet more varied, we have prepared recipes for you that will help you lose weight easily and tastefully!

People who have completed the four stages of the Dukan Diet boldly declare that the system has become a way of life. Sticking to the nutrition plan is not difficult due to the variety of allowed foods - 72 proteins and 28 additional ingredients.

The nutrition plan alternates days and phases. This allows you to prepare over 350 recipes suitable for the Dukan diet at a certain stage.

In this article you will learn:

• briefly about the principles of the nutrition system;
• the specifics of preparing dishes for every day;
• excerpt from the book “350 Dukan Diet Recipes” and modernized dishes.

Basic principles of the Dukan diet

The intake of protein products and the restriction of carbohydrates forces the body to use internal resources as fuel. Body fat is an excellent source of energy. The body is rebuilt to a new functioning, which leads to excess weight loss.

Years of research and extensive experience have led to the development of principles for maintaining the Dukan Diet.

Principle #1: Consume “Clean” Protein Sources

Preference should be given to protein products without industrial additives in the form of dyes, vegetable oil, etc. During the “Attack” and in subsequent phases, you are allowed to add the following to food recipes:

• meat and poultry of lean varieties (chicken fillet, turkey, beef, veal, rabbit);
• eggs;
• offal;
• lean varieties of fish, canned food in its own juice;
• seafood;
• low-fat dairy and fermented milk products.

Heat treatment method:

• boiling;
• stewing;
• baking;
• grill;
• frying without adding oils.

Principle No. 2: reducing the amount of carbohydrates consumed

Fat burning slows down when your carbohydrate intake is significantly higher than your protein intake. The principles of low-carbohydrate nutrition are especially characteristic of the “Attack” and the second stage of the diet.

It is recommended to pay special attention to hidden sources of fast carbohydrates, which are contained in packaged drinks, soda, and dairy products (yogurt, cottage cheese).

Principle No. 3: maintaining a drinking regime and physical activity

An active lifestyle, such as walking, running on a treadmill, or weight training, will help you burn more calories, which will benefit your weight loss and fitness.

Water helps remove toxins, stabilizes metabolic processes, and improves health. Thirst must not be allowed to arise.

Compliance with the principles will ensure systematic weight loss.

What are the benefits of eating bran?

What is so surprising that scientists have discovered?

1. The glycemic index value decreases.
2. This is an excellent prevention of diabetes.
3. Prevention of colon and rectal cancer.
4. Beneficial effect on the intestinal tract.
5. The inherent stickiness of bran helps to collect food particles, thereby “cleaning out” the intestines.
6. Fast saturation.

Initially, bran was used to stuff mattresses and feed horses. This is the hard shell of the grain that is separated during the production of flour. Considered a by-product of production. They became food for humans only after 1980, when the results of their research were announced.

Bran can absorb 25 times more water than its own volume. The increase in mass begins in the mouth while chewing food and wetting it with saliva. Contrary to advice not to drink after meals, it is recommended to consume bran with plenty of liquid, i.e. either drink it down or cook rather liquid dishes with them. After lunch or breakfast with bran, you will feel full much earlier than after a regular meal. In addition, they contain so-called “slow carbohydrates”, which will release their energy gradually throughout the day.

It is not surprising that Pierre Dukan, a doctor from France, included them in his notorious diet in 1985. And not only included it, but also made it a must-have product. If you don't eat them, then stick to any protein diet, but not the Dukan diet. Also note that we are talking primarily about oat bran. They are the ones that are so useful. Wheat bran can be used as an additive: it improves the consistency of the dish and slightly changes the taste.

The main bran dish is, of course, porridge. Traditionally, porridge is prepared for breakfast to recharge your body with energy for the whole day. Healthy eating gurus advise using oatmeal. Dukan does not abandon the benefits of oatmeal in his diet, but he has somewhat modified the traditional recipe: instead of flakes, you buy bran. Otherwise, the process of preparing a dish such as porridge is the same. Oat bran is sold in grocery stores and in specialized stores for healthy eating enthusiasts.

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A selection of diet recipes

Allowed products open up space for imagination: recipes are suitable for the stove, microwave, and multicooker, so the Dukan diet is available for any kitchen capabilities.

Culinary possibilities of stages

A set of products for 350 recipes will form a varied menu for a week for the Dukan diet in a certain phase. Culinary potential of stages:

1. “Attack” - the protein stage does not mean that the diet should contain exclusively boiled chicken breast or beef. You can prepare main courses and snacks from protein components. Even desserts made from dairy products and bran;
2. "Alternation/Cruise" - the potential of dishes in the second stage of the Dukan diet is expanded due to the inclusion of vegetables. Side dishes from salads, vegetable soup, additional products - room for creativity and imagination of the cook;
3. “Fixation” - over time, the body gets used to the protein-vegetable alternation, which turns the addition of fruits and cheese into a feast for the stomach. As a side dish, a dish of complex carbohydrates is prepared; you can indulge in healthy pizza or a piece of homemade honey cake;
4. “Stabilization” - a menu based on the principles of proper and healthy nutrition, allows you to prepare familiar dishes. It is recommended to use honey and sweeteners in desserts.

The final stage is identical to the daily diet of the average person. However, there is one condition - holding a protein day once a week.

Efficiency and reviews

Thousands of people have managed to get their figure in order thanks to the Dukan bran diet. There are entire communities of followers of such a system. They even gave names to dishes prepared according to the recommendations of a French nutritionist.

Those losing weight share recipes for du pancakes, du pies and du cutlets. Here are some reviews:

Alexandra, 35 years old: “A friend recommended the book “I Can Lose Weight” to me. It outlines all the rules for losing weight on the Dukan bran diet. I read it in one sitting and decided that thanks to it I could definitely lose the extra money. After all, this was my old dream. I went through all the stages, although sometimes it was difficult. I’ve lost 15 kilograms and am immensely happy!”

Oleg, 42 years old: “I can’t imagine my life without meat. Therefore, the Dukan bran diet turned out to be very acceptable for me. The bran was a little confusing, but it tasted pretty good. Now I'm at stage 3. I've lost 7 kilos so far. I feel great."

Anna, 26: “I really liked the Dukan bran diet. It's so fun to cook different dietary dishes. I take oat bran both in its usual form and use it as baking flour. I even treat myself to cakes. I not only became 10 kilograms lighter. I think my complexion has even improved. I think this is due to oat bran. They remove waste and toxins from the body.”

Stage 1: Attack

All recipes for the “Attack” phase of the Dukan diet are based on lean varieties of meat, poultry, fish, seafood, eggs and low-fat dairy products.

Chicken and crab sticks cutlets

To make the Dukan diet as varied as possible, a recipe for juicy cutlets with a combination of chicken and crab sticks will do the job perfectly.

Chicken and crab sticks cutlets

Recipe No. 1
Cooking method:

• Rinse the fillet and grind with crab sticks in a blender or meat grinder.
• Beat the egg into the minced meat, add spices, mix thoroughly.
• With wet hands, form cutlets and place in a baking dish.
• Place in an oven preheated to 180 degrees for 20 minutes.

Ingredients: - chicken breast fillet - 250 g; — crab sticks – 150 g; - chicken egg - 1 pc.; - salt, pepper - to taste.

Oat bran porridge

A compromise at the “Attack” stage of the classic oatmeal porridge is a dish made from oat bran. A mandatory daily portion of the ingredient is used.

Oat bran porridge

Recipe No. 2
Cooking method:

• Pour milk into a saucepan and heat. Add salt and sweetener.
• Add bran. Cook until boiling, stirring constantly.
• Pour into a plate and let sit for 10 minutes.

Ingredients: - oat bran - 1.5 tbsp. l.; — milk 0.5% — 200 ml; - sweetener - to taste; - salt - 1 pinch.

Chicken soup with poached egg

The soup is easy to prepare. However, the poached egg makes it look like a restaurant dish.

Chicken soup with poached egg

Recipe No. 3
Cooking method:

• Boil chicken fillet for 30 minutes in salted water.
• Remove the meat, divide it into fibers, and return it to the broth.
• Break the egg into a separate cup without damaging the yolk.
• Reduce heat with broth, add vinegar. Continuously stir the soup with a spoon until a funnel forms.
• Pour the egg into the funnel. Cook for 3 minutes.
• Remove the egg with a slotted spoon and place in a deep plate. Pour in broth with chicken pieces. Add spices.

Ingredients: - chicken fillet - 300 g; - chicken egg - 1 pc.; – water – 800 ml; - wine vinegar - 1 tsp; - salt, pepper - to taste.

Curd pudding with bran

Cottage cheese is a favorite delicacy of most people. And Pierre Dukan's diet turns the product into a real delicacy.

Curd pudding with bran

Recipe No. 4
Cooking method:

• Beat the egg, add cottage cheese, sweetener. To stir thoroughly.
• Place the mixture in a bowl suitable for microwave cooking.
• Bake at maximum power for 4 minutes.
• Cool the pudding, pour over yogurt. Leave to soak for 1-2 hours or overnight.

Ingredients: - low-fat cottage cheese - 150 g; — yogurt 1.5% without additives – 50 g; - oat bran - 1 tbsp. l.; - chicken egg - 1 pc.; - sweetener - to taste.

Stage II: Alternation

The shock phase of the high-protein menu is replaced by an alternation phase, when vegetables are added to the proteins.

The proposed recipes in rotation become more diverse due to the addition of permitted components of the food group that are allowed by the Dukan diet.

Sorrel soup with egg

A hearty, healthy dish.

Sorrel soup with egg

Recipe No. 5
Cooking method:

• Chop the cabbage into medium pieces.
• Grate the carrots on a fine grater, cut the onion into cubes. Simmer with a spoon of olive oil until soft.
• Place the roast and cabbage in boiling broth or water, add spices.
• Finely chop the sorrel and add to the soup. Cook until the sorrel is dark in color.
• 10 minutes before the end of cooking, add chopped herbs.
• Boil the eggs hard. Chop into small cubes or cut in half and garnish the soup before serving.

Ingredients: - water or chicken broth - 1.5 l; — olive oil – 1 tsp; - white cabbage - 1/3 fork; - sorrel - 1 bunch; — carrots – 1 pc.; — onion – 1 pc.; — greens (dill/parsley/onion) – 1 bunch; — chicken egg – 2 pcs.; - salt, pepper - to taste.

Fried egg in bell pepper

An aesthetic dish that is suitable for a light dinner or for serving for breakfast.

Fried egg in bell pepper

Recipe No. 6
Cooking method:

• Heat a non-stick frying pan well.
• Wash the peppers and remove the seeds. Cut 2 rings of medium thickness. Place in a frying pan. Reduce heat to medium.
• Carefully crack the egg into the center of the pepper. Sprinkle with spices.
• Fry until the yolk reaches the required consistency.

Ingredients: - chicken egg - 2 pcs.; — Bulgarian front of large diameter – 1 pc.; - salt, pepper - to taste.

Cabbage cutlets in the oven

The uniqueness of the 350 Dukan Diet recipes is that they are suitable for any other diet. The bottom line is that the ingredients in the cutlet recipe are dietary, and this is the basis for a proper and healthy diet.

Cabbage cutlets in the oven

Recipe No. 7
Cooking method:

• Cut the cabbage into medium pieces, grind in a blender or twice in a meat grinder. Squeeze out the liquid through cheesecloth. Add spices, mix.
• Beat in the egg, bran. Mix thoroughly.
• Form cutlets.
• Grease a baking dish with oil and place the cutlets.
• Place in an oven preheated to 240 degrees for 15-20 minutes.

Ingredients: - chicken egg - 1 pc.; — onion – 1 pc.; - white cabbage - 1/3 fork; — olive oil – 1 tsp; - oat bran - 1 tbsp. l.; - salt, pepper - to taste.

Egg pancake with mushrooms and tomatoes

Based on the Dukan diet, every morning can begin with a healthy and tasty breakfast!

Egg pancake with mushrooms and tomatoes

Recipe No. 8
Cooking method:

• Cut the onion into small cubes, the tomato into rings, divided into quarters. Chop the mushrooms into slices. Fry in olive oil with spices.
• Beat eggs with whites, starch, add spices. Pour the mixture onto a hot non-stick frying pan and cover with a lid. Wait until the surface gets a good grip. Flip the egg pancake and fry for a minute.
• Take out the pancake, place vegetables on one half, cover with the other half or wrap it in a roll. Sprinkle with chopped herbs.

Ingredients: • chicken egg – 2 pcs.; • egg white – 1 pc.; • corn starch – 25 g; • champignons – 150 g; • onions – ½ pcs.; • tomato – 1 pc.; • olive oil – 1 tsp; • fresh greens – 1 bunch; • salt, pepper - to taste.

Stage III: Consolidation

Delicious and varied recipes that the Dukan diet suggests and the consolidation phase of cooking are suitable for a slow cooker, stove, or microwave oven.

Fluffy bran bread according to Dukan

Making bread at home according to the rules of the protein diet of Pierre Dukan is an excellent alternative to a manufactured product!

Fluffy bran bread according to Dukan

Recipe No. 9
Cooking method:

• Grind the bran into flour.
• Mix all dry ingredients. Gradually add remaining ingredients.
• Place the dough in a warm place for 30-40 minutes. Pour the mixture into a baking dish.
• Preheat the oven at 200 degrees for 20 minutes. Reduce temperature to 160, bake bread until done. Check with a toothpick.

Ingredients: - low-fat cottage cheese - 60 g; - kefir 1% - 50 ml; — chicken egg – 2 pcs.; - wheat bran - 2 tbsp. l.; - oat bran - 4 tbsp. l.; - baking powder - ½ tsp; – yeast – 5 g; - salt, spices - to taste.

Pizza according to Dukan

Restrictions somehow provoke thoughts about forbidden food. There is no need to torment yourself when you can prepare a useful and worthy replacement.

Pizza according to Dukan

Recipe No. 10
Method of preparation:

• Grind (shape as desired) onion, tomato, pepper. Fry. Add fillet, simmer until done.
• Basics: Beat eggs until foamy. Add starch and salt in portions. Knead.
• Place the rolled out dough on a silicone mat. Bake in an oven preheated to 180 degrees for 5-7 minutes.
• Mix yogurt, tomato paste. Grease the crust.
• Spread the filling evenly over the crust. Sprinkle with chopped herbs.

Ingredients for the base: - corn starch - 50 g; — chicken egg – 2 pcs.; - salt - to taste. Filling: - boiled chicken fillet - 120 g; — tomato – 1 pc.; — onions – ½ pcs.; — bell pepper – ½ pcs.; - greens - optional; - olive oil - 1 tsp; - tomato paste - 1 tbsp. l.; - yogurt 1.5% without additives - 1 tbsp. l.

Gingerbread cookies with glaze

Surprisingly, homemade delicacies can forever overcome the desire to buy harmful products in stores. Gingerbread according to Dukan is real magic, which is suitable for any stage from “Alternation”.

Gingerbread cookies with glaze

Recipe No. 11
Method of preparation:

• Dough: Grind bran into flour. Mix with gluten, skim milk powder, spices, soda. Sift the mixture through a sieve.
• Add zest and yolks. Mix until dry crumbs.
• Add cottage cheese, sweetener. Knead into a thick dough.
• Take the dough with a tablespoon, form a ball, roll in starch.
• Place on a baking sheet, making an indent. Lightly press down the balls.
• Place in an oven preheated to 200 degrees for 15-20 minutes. After turning off, leave in the oven for 10 minutes.
• Glaze: Mix ingredients until smooth. Grease warm gingerbread cookies. The mixture will drain - this is normal. You can repeat the process.
• Serve chilled.

Ingredients: - oat bran - 4 tbsp. l; - wheat bran - 2 tbsp. l; - gluten or protein (isolate) - 2 tbsp. l; - skimmed milk powder - 6 tbsp. l.; - soda - 1 tsp; - cinnamon, nutmeg, ginger, anise, cardamom, coriander (a mixture of all spices in general) - 1 tsp; - lemon zest - from 1 pc.; — egg yolk – 2 pcs.; — soft low-fat cottage cheese – 100 g; - corn starch (for coating) - 1 tbsp. l.; - sweetener - to taste. Glaze: - milk 0.5% - 50 ml; - skimmed milk powder - 2 tbsp. l.; - sweetener - to taste.

Note for chocolate lovers: if you want to make chocolate gingerbread, then at the stage of sifting the dough ingredients you need to add 1 tablespoon of sugar-free cocoa powder.

Stage IV: Stabilization

The transition to the stabilization stage will allow you to enjoy a selection of 350 Dukan diet recipes described in the book of the same name. Control portions, monitor the quantity and quality of carbohydrates, and do not forget about physical activity.

Breakfast granola with yogurt and berries

Granola from the dietary set of products will energize you and set your mood for the whole day.

Breakfast granola with yogurt and berries

Recipe No. 12
Method of preparation:

• Mix bran with sweetener. Place in the microwave for 1 minute.
• Pour over yogurt and garnish with berries. You can also add honey flavoring.

Ingredients: - oat bran - 2 tbsp. l.; — yogurt 1.5% without additives – 100 g; – fresh or frozen berries – 100 g; - sweetener - to taste.

Country style potatoes

A classic of the genre that perfectly complements the “Stabilization” stage. Recommended for lunch. For dinner, a light salad of fresh vegetables is more suitable.

Country style potatoes

Recipe No. 13
Cooking method:

• Wash the potatoes. Chop coarsely, dry with paper towel.
• Add salt and spices to the oil.
• Place the potatoes on a baking sheet and pour in oil. Mix.
• Place in an oven preheated to 180 degrees for 20-30 minutes.

Ingredients: - young potatoes - 1 kg; - olive oil - 2 tbsp. l.; - salt, seasonings, mixture of herbs - to taste.

At each stage, the Dukan diet offers those losing weight a large selection of products and opportunities for preparing delicious dishes. All you have to do is create a grocery basket, choose a recipe and follow the recommendations. Bon appetit and be healthy!

How to choose bran

The nutritionist offers his patients exclusively oat product. It consists of insoluble fibers rich in beta-glucan molecules, which are especially valuable for the body. Only oat bran has these properties, so it should be chosen for your diet.

Which oat bran is suitable for the Dukan Diet? You should not purchase a product that is sold on the market in buckets and bags. It is intended for feeding animals. To lose weight, purchase special purified bran. They are sold in pharmacies and health food stores.

When purchasing, you should pay attention to the grinding. An improperly crushed product loses some of its beneficial properties. The best option for the Dukan diet is medium-ground oat bran.