Just what the doctor ordered! Chicken soup according to Dukan: the “attack” will be satisfying

The Dukan diet has become very popular lately. It was developed by a French nutritionist, who himself is in excellent shape and has already helped many people lose weight. This method of eating is followed by Hollywood stars, supermodels and ordinary people who need to lose weight. Thanks to carefully thought out steps, this method will not harm the body, but will only make it healthier and cleanse it of waste and toxins.

Dukan mushroom soup

This recipe is suitable for any stage of the Dukan diet, except the initial one.

• chicken fillet – 1 pc.;
• champignons (or other mushrooms) – 800 g;
• low-fat milk – 1 glass;
• onions – 1 pc.;
• salt, spices.

The soup will be tastier if you cook it with chicken and mushroom broth at the same time. To do this, boil the fillet and mushrooms in different pans, salting the water and adding your favorite seasonings. The chicken will be even more flavorful if you boil the onion with it.

Cut the finished mushrooms and poultry into small pieces and grind in a blender into a solid mass. Mix the two broths into one and add milk to it. Place the chicken and mushroom mixture in a saucepan with broth and bring to a boil again.

A few minutes before the Dukan puree soup is ready, add herbs and spices to the dish. It is best to add greens to the plate when serving.

Recommendations

Preparing fish soup for weight loss takes a minimum of time, and the dish is easy and simple to prepare. But every housewife has her own secrets. Here are some of them:

1. Do not cook the fish for too long or cut it too finely. Pieces of fish can easily turn into mush.
2. If fish with bones is used to prepare fish soup, it should be cooked in gauze. After cooking, the gauze with fish is removed from the broth and the meat is easily separated from the bones.
3. For fish soup, it is better to use river fish - bream, pike, pike perch, crucian carp. This fish makes the broth richer and more flavorful.

Use these tips when preparing Dukan fish soup, and you will be convinced that you can eat just as tasty on a diet as on regular days!

Dukan fish soup

A good soup option for alternating, consolidating and stabilizing.

• red fish;
• tofu cheese – 100 g;
• chicken egg – 1 pc.;
• onions – 1 pc.;
• vegetable oil;
• salt, spices, herbs.

Grease the surface of the frying pan with a small amount of oil and fry the chopped onion and tofu in it. Boil the fish with salt, bay leaf and other seasonings. When the broth is ready, remove the fish and add tofu and onions to the water. Slowly pour the beaten egg into boiling water, stir, add chopped herbs.

Chicken soup according to Dukan

This dish will be an excellent lunch at all stages of the diet.

• chicken fillet – 1 pc.;
• chicken egg – 2 pcs.;
• greenery;
• spices, salt.

Grind the chicken meat in a meat grinder, combine with one egg, salt and season. Make meatballs from the minced meat and boil in boiling water for 10 minutes. Chop the second boiled egg, add to the soup and, stirring often, cook for about 5 minutes. A minute before the end of cooking, add greens to the dish.

Dukan meatball soup with kefir

Another great recipe for attack and protein alternating days.

• low-fat kefir – 1 l;
• egg;
• greenery;
• chicken and turkey fillet – 200 g each;
• onions – 1 pc.;
• salt, spices.

Prepare minced chicken and turkey, mix it well with finely chopped onion, dill and other herbs. Divide the minced meat into small round lumps.

Prepare the broth from kefir, raw chicken eggs and half a liter of water. Stir the liquid constantly until it boils. Then add the meatballs to the soup and, stirring occasionally, cook for up to 20 minutes. At the very end of cooking, add herbs to the dish, turn off the heat, cover with a lid and wait half an hour. The soup can be served.

Chicken thigh shashlik

2 hours | Serves 6 | Protein days | Hot dishes (main dishes)

Of course, not everyone can afford barbecue at home because this requires a grill or other device. If anything, you can simply bake the meat in the oven or fry it on a special grill pan. I really love classic marinades with vinegar, many believe that vinegar only spoils the taste of meat and in general, in no case, it is better to replace vinegar with lemon juice or kefir. But I think such a simple recipe also has a place. The meat turned out quite juicy.

Dukan egg soup

• chicken broth – 4 cups;
• chicken egg – 2 pcs.;
• chicken egg yolk – 1 pc.;
• garlic – 4 cloves;
• ginger powder - on the tip of a teaspoon;
• spices, salt, herbs.

Add ginger powder to boiling water and add chopped onions. Let the liquid simmer over low heat while you whisk the eggs and egg yolk into a smooth mixture. Quickly pour the beaten eggs into the soup and stir. Wait 2-3 minutes for the egg fibers to cook. Salt, add spices, and garnish with chopped herbs before serving.

Dukan pumpkin soup

An excellent option for all phases of the program, excluding attack.

• pumpkin – 250 g pulp;
• onions – 1 pc.;
• fennel – 1 pc.;
• low-fat milk – 100 ml;
• carrots – 1 pc.;
• salt, spices.

For cooking, you only need the pulp of the pumpkin. Carefully remove it from the “shell”, remove the seeds and cut into cubes. Chop the onion, carrots and fennel with a knife. Fry all the vegetables in a non-stick frying pan, adding the pumpkin last. When the vegetables are fried, pour a few tablespoons of water over them, cover with a lid and simmer for half an hour. Don't forget to stir the dish periodically to prevent it from burning.

After 30 minutes, pour the heated milk into the pan. Salt, add herbs and spices. The final touch is to beat the resulting mass in a blender. The soup can be served with low-fat yogurt.

Bread for the Attack phase

These recipes are for those who cannot deny themselves bread (even despite its calorie content) and sandwiches or simply cannot live without buns. If you thought that buns are not the best dish for Attack, then you are wrong.

Bran bun

To make 6 buns you will need:

• 4 tbsp. l. bran
• 1 or 2 eggs
• baking powder - a whisper
• 2-3 tbsp. low-fat milk powder (up to 5%)
• for those who want a sweet option - a couple of sweetener tablets

Preparation : Pour bran and milk powder into a bowl, beat in eggs, add baking powder and mix everything well.
Pour into cupcake molds, it is most convenient to use silicone molds. Bake in an oven preheated to 180 degrees for 15 minutes until golden brown. You can check the readiness of the Attack buns with a toothpick, as with any baked goods. Remove from the oven and let them cool. You can make such buns not only in the form of muffins, but also simply in the form of small pancakes, then they can be used as a basis for sandwiches.

Note: you can eat no more than 2-3 of these buns per day. They can replace your daily consumption of bran.

As for sweeteners, you need to remember that it is prohibited to use glucose, fructose and sorbitol. It is also better not to use synthetic sweeteners, as they can seriously harm the body, at least cause an upset stomach, and some are even toxic. It is best to give preference to natural products. Sweeteners made from stevia (the so-called honey grass) are now popular.

Stevia is considered the sweetest natural product because, unlike sugar, it is low in calories and does not increase blood glucose levels. You can buy it in regular stores, but it’s difficult. It is possible to order directly via the Internet a stevia sweetener specially designed for the Dukan diet - a high-quality 100% natural product. There are enough reviews about it. The link to it is on the left, and you can read about this online store here.

Bread

There is no need to deny yourself sandwiches if you love them. The recipe for bread for the Dukan diet is what you need. You don’t break your diet and don’t deny yourself your favorite foods.

For the bread you need:

• 3 tbsp. bran (remember that in Ataka the daily norm is 1.5 tbsp, which means you can eat half a serving of bread per day)
• 2 tbsp. l. low-fat natural yogurt
• 1 egg or 2 egg whites

How to cook:

Beat the egg in a bowl until foamy, add yogurt and oat bran.

Heat a frying pan (it is better if it has a non-stick coating to fry the bread without oil). Spoon four “pancakes” onto the hot frying pan. Fry the bread on both sides for 3-5 minutes.

These breads can be eaten separately, or you can make toast with them, for example, with soft cheese and salmon or ham.

How to bake oat bran bread:

Dukan onion soup

Recipe for vegetable rotation days and all other stages except attack.

• onions – 6 pcs.;
• celery root;
• dried garlic;
• greenery;
• salt, spices.

Divide the onions into two parts, rub on all sides with vegetable oil, add salt, spread with crushed garlic, sprinkle with herbs and bake in the oven until done. Grate the celery on a fine grater and add it to a saucepan with water. Send the finished onions there too.

When the water boils, turn off the heat and let the soup cool. Whip all the cooked ingredients in a blender and pour into plates. Low-fat unsweetened yogurt is suitable as a dressing.

Whole baked chicken

1 hour 30 minutes | Serves 6 | Protein days | Hot dishes (main dishes)

Whole chicken baked in the oven does not take much time. A quick way to feed the whole family without much hassle. When baked without a “sleeve,” the chicken turns out with an appetizing crust and does not dry out at all. The house is filled with incredible aromas, although you will have to clean the oven later because a lot of juice drips out. The recipe is simple, classic seasonings are rosemary and garlic, suneli hops.

Directions: Mix all ingredients with snow beans until you have a sultry dough. Add a small drizzle of oil to the pan and pour all the batter into the pan. Bake golden brown on both sides and serve with turkey slices.

Preparation: In a bowl, mix all ingredients well. Heat a frying pan over medium heat, add a little spray oil and cook the pancakes on both sides. Preparation: Preheat the oven to 180 degrees. Combine all ingredients in a bowl with your hands and form as many chips as possible.

Broccoli soup according to Dukan

Soup for all stages except attack, where you can only eat protein foods.

• chicken fillet – 1 pc.;
• broccoli – 100 g;
• champignons – 50 g;
• low-fat milk – 1 tbsp;
• salt, spices.

Boil finely chopped breast and broccoli until tender, then remove from the water and grind in a blender to a paste. Chop the mushrooms into slices and fry on a non-stick surface with onions, salt and spices. Place all products in the broth, pour in milk, add herbs. Just bring the dish to a boil and it will be ready.

Features of the method

The diet is divided into four stages:

1. attack;
2. cruise;
3. stabilization;
4. consolidation

The first stage is the most difficult, but it does not last long, and during it a maximum of extra pounds are lost. It involves giving up everything fatty, floury and overly salty; during this period you can eat only protein foods, carbohydrates are prohibited.

The list of permitted products includes meat, so the menu will be quite varied and satisfying. You can eat as much as you want as soon as you feel hungry, but only permitted foods.

The stage lasts from 2 to 7 days; it cannot be extended longer, as this can bring serious stress to the body. You can eat low-fat cottage cheese, low-fat kefir, veal, lean beef, chicken, turkey fillet, and rabbit meat.

All this can be eaten in any form - fried, boiled, baked, the main thing is not to use oil or fat in cooking. But all sweets, baked goods, any carbohydrate products, fatty meats, and cereals are prohibited. During this phase, it is better to give up even most vegetables.

Cheese seafood soup according to Dukan

An excellent recipe for both attack and any other level of diet.

• seafood cocktail – 0.5 kg;
• processed cheese – 100 g;
• onions – 1 pc.;
• salt, spices, herbs.

Take frozen seafood; a platter or cocktail is best. For soup you will need to defrost them, take care of this in advance.

Chop the onion and fry it without oil in a non-stick frying pan. Place thawed seafood in boiling water and add sautéed onions.

Wait for the water to boil again and start adding the cheese little by little. After each serving, stir the soup vigorously until the cheese is completely dissolved. It is best not to use a store-bought product, but to find a recipe for Dukan cheese on the Internet. The miracle soup will benefit from this both in flavor and in benefits for the body.

Meat dishes for the “Attack” stage

The hardest thing for those going through the active “Attack” phase of the Dukan diet is to do without fried foods. There are recipes for this case too.

Chicken cutlets with crab sticks

Dietary mix of chicken and tender surimi fish meat. Adding crab sticks makes the cutlets juicy, and baking in the oven creates an appetizing crust.

Ingredients:

chicken fillet 250 g; crab sticks 150 g; 1 egg; salt and spices to taste.

Preparation : pass the chicken fillet with crab sticks through a meat grinder or cut into small cubes (this will make chopped cutlets). Mix all ingredients until smooth, form cutlets and place in an oven preheated to 180 degrees. It is enough to bake for 20 minutes, otherwise the chicken may dry out.

Turkey in gravy

Another recipe for the active “Attack” phase, also suitable for other stages of the Dukan diet. Turkey meat has not only dietary properties (only veal can compare with it), but also the highest gastronomic qualities.

Ingredients:

turkey fillet 200 g; natural low-fat yogurt 60 g; soy sauce 15 g; salt, pepper, rosemary.

Preparation : cut the poultry fillet into thin slices, pour in the sauce and place on foil. At 180 degrees, readiness occurs in an hour. The sauce is prepared as follows - mix 60 g of yogurt with 15 g of soy sauce.

Du-omelet with veal

It turns out much tastier than the usual mash of eggs and milk and more satisfying due to the meat. With all this, the dish turns out to be low-calorie.

Ingredients:

3 eggs; skim milk 50-60 ml; minced veal 150 g; salt pepper.

Preparation : to prepare a complete meal, take minced veal and fry it in a non-stick frying pan without oil, do not forget to add salt and pepper. Beat 3 egg whites with 2 yolks and skim milk. Pour the mixture into the minced meat and bake in the oven, preheated to 180 degrees. Decorate the finished dish with herbs.

Roast beef

Roast beef is perfect as a main dish, both during the “Attack” phase and in other phases of the Dukan Diet. The active part of cooking takes about one and a half hours, the passive part – 10-12 hours. The point is that you need to marinate the meat overnight so that it is saturated with spices and salt.

Ingredients:

veal tenderloin 350 g; mustard 1 tsp; natural low-fat yogurt 100 g; salt pepper.

Preparation: take a piece of roast beef, rub it with a mixture of salt, pepper and any seasoning for the meat, coat it with mustard and leave it in the refrigerator overnight. In the morning, coat the meat with low-fat yogurt to soften it, wrap it in foil and put it in the oven for an hour and a half.

Green borscht according to Dukan

Dukan vegetable soups are a good healthy food option, especially in the summer. This recipe is suitable for the alternation stage.

• chicken breast with bone;
• cabbage – 0.5 pcs.;
• bell pepper – 0.5 pcs. red and yellow;
• onions – 1 pc.;
• salt, spices, herbs.

Prepare the broth by boiling the chicken, bones and all, in salted water. Remove the meat and replace it with chopped vegetables. Remove the bird from the bone, chop it and add it to the soup.

Now cook the dish until the vegetables are completely cooked. A few minutes before turning off the gas, start adding spices. This soup will organically combine peppercorns and cloves. After extinguishing the heat, add finely chopped herbs into the pan and cover with a lid. Let the soup sit for at least half an hour, and the greens will give it an extraordinary aroma.

You can serve it with soft low-fat cottage cheese.

Soup is a light and healthy dish that occupies a leading place in everyone’s diet. Cream soups are especially gaining popularity. This is the first dish with ingredients crushed to a puree state.

Recipes for these dishes are very popular on the Dukan diet, as they are low-calorie and healthy. One of the most popular products at the stages of this food system is chicken; let’s look at several recipes based on this ingredient.

Reviews of those losing weight

And now - reviews directly from those who have already tried to use the Dukan diet.

Negative:

ketaminka writes: “I’ll say right away: I don’t have any health problems. Therefore, despite the contraindications of the diet, I was determined to reach the end. The first couple of days of the attack went quite normally: I was full and quite happy with the progress of the weight loss process. But on the fourth day, a not very pleasant smell from the mouth appeared, and on the fifth, a feeling of bitterness appeared. On the sixth day, I decided to end the diet: no amount of lost pounds is worth this terrible smell, these dark circles under my eyes, these swollen veins all over my body, this allergic itching and acne that appeared out of nowhere. And, of course, constipation is just some kind of horror.”

writes: “After reading rave reviews, I decided to start losing weight using the Pierre Dukan method. I was promised amazing results: weight loss without regaining it, satiety throughout the entire period. When I first started the attack phase, I couldn’t be happier: my weight loss was progressing by leaps and bounds. But... Every trip to the toilet was painful. It even brought me to tears. And I decided - well, this diet, health is more important.”

Positive:

my_sunny writes: “After my beloved friend started making obvious hints to me about being overweight, I realized - it’s time! It's time to get rid of excess fat. My choice fell on the now fashionable Dukan diet. What is the result? Minus 5 kg and my delight! To be honest, there were breakdowns. Only my fourth attempt was successful. No ailments, no hunger and a slim figure - I’m happy.”

Lo_volatinero writes: “Using Pierre Dukan’s method, I restored my prenatal forms. The only drawback of this method for me personally is that it requires enormous willpower. The volumes are melting at a very rapid pace. I didn’t feel much hunger. But there was always a feeling of satisfaction from looking at one’s reflection in the mirror.”

Cream of chicken soup. Recipe according to Dukan

This recipe is quite simple to make. In addition, this puree soup is satisfying and contains a minimal amount of calories. To surprise your family with this wonderful soup you will need:

• Chicken fillet – 2 medium pieces (500-600 g);
• Cottage cheese with fat content up to 5% - 2 tbsp;
• Universal seasoning;
• Carrots (excluded on “Attack” and protein days of “Stabilization”) – 100 g;
• Salt

1. Place the carrots and fillets cut into small cubes in a saucepan, pour in about 1800-2000 ml and put on fire.
2. When the food in the water is almost ready, stir without removing from the pan until it reaches the consistency of liquid puree.
3. Next, add cottage cheese. To do this, you first need to dilute it in a small amount, and only then pour it into the soup.
4. Mix thoroughly, add salt, add spices for flavor and cook for a few minutes, remove from heat.

As you can see, the recipe for this dish according to Dukan does not contain anything complicated. Therefore, you can safely start cooking.

conclusions

The good thing about the Dukan diet is that you can make any delicacy (and even dessert) from the allowed foods, just with your imagination! If you are not yet in the ranks of losing weight, then quickly join, because losing weight according to the French nutritionist’s system is not at all difficult and effective.

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Cream of chicken and mushroom soup. Recipe according to Dukan

The combination of chicken and mushrooms always gives a very pleasant taste. Puree soup is no exception. To prepare a low-calorie first course according to Dukan you will need:

• Whole chicken breast (2 fillets);
• Fresh champignon mushrooms (if you have porcini mushrooms on hand, even better) – 500 g;
• Onions and carrots - 1 medium piece each. Also remember that during the “Attack” you must refrain from eating carrots;
• Corn starch – 15-20 g;
• Powdered milk without fat content – ​​30-40 g;
• Spices to choose from;
• Salt.

1. Boil meat and vegetables in 2 liters of water. Afterwards, we take out the fillet and add chopped mushrooms to the vegetables. If desired, leave about a third or a quarter of the mushrooms. Cut them into thin and even slices. Fry in a few drops of vegetable or olive oil.
2. When the mushrooms and vegetables are ready, puree them in a blender. Cut the fillet into small cubes and add to the soup.
3. Then, to give the dish a slightly creamy taste and aroma, add milk powder. You must first dilute it with starch in half a glass of water.
4. Pour in a thin stream and stir constantly. If some of the mushrooms are fried, add them to the soup. Mix and leave.

Desserts and baked goods for the “Attack” stage

The main advantage of the Dukan diet is that even at the most difficult stage, the “Attack” phase, you can eat sweet foods.

Curd blancmange

An exquisite recipe with an elegant name for those with a sweet tooth who watch their figure. Blancmange is reminiscent of other desserts - panna cotta or jelly.

Ingredients:

low-fat cottage cheese 350 g; natural low-fat yogurt 100 g; low-fat milk 0.5 tbsp; instant gelatin 20 g; sweetener to taste.

Preparation : preparing the blancmange dessert is simple - pour gelatin over half a portion of warm (not hot) milk, leave for 15-20 minutes until it swells. Using a blender, grind the cottage cheese, mix with sweetener and yogurt. Lightly heat the remaining half of the milk, pour it into the gelatin a little at a time, and mix. Combine with cottage cheese, pour into molds and place in the refrigerator until completely set. In blancmange you can add a spoonful of bran, which is recommended to be consumed throughout the diet.

Oatmeal bran cookies

Another dessert recipe approved by Dr. Dukan. It seems like how can you eat cookies without damaging your figure? Actually it is possible. The recipe for the dessert is made according to all the rules of the diet - there is no sugar, no flour, no margarine, or other fats.

Ingredients:

1 egg; oat bran 60 g; natural low-fat yogurt 50 g; sweetener to taste.

Preparation : This dessert is prepared in the oven. Mix the yolks with bran in a separate container, then add the whipped whites to them. Place the mixture in molds and bake at 180 degrees in the oven for about 25 minutes.

Oatmeal-curd cookies

One of the most suitable desserts for the “Attack” stage. Oatmeal-curd cookies do not crumble, although they are quite dry, so they are great as a snack at the workplace.

Ingredients:

soft cottage cheese 0% fat 7 tbsp. l.; oat bran 7 tbsp. l.; 2 eggs; baking powder 1 tsp; sweetener, vanilla to taste.

Preparation : The recipe is incredibly simple: mix all the ingredients in a blender, adding sweetener and vanilla to taste. Place the resulting mass on a baking sheet with a teaspoon at a distance of 3-4 cm from each other (the cookies will increase greatly) and bake until golden brown in an oven preheated to 150 degrees.

Coffee jelly

The dessert is easy to prepare and turns out very tasty. The recipe includes coffee, if you add low-fat cocoa instead, you get chocolate jelly, and if you don’t have either of those on hand, you can make milk jelly.

Ingredients:

skim milk 2 tbsp; instant coffee 1 tsp; gelatin 4 tsp; 150 ml warm boiled water; sweetener, vanillin.

Preparation : to treat yourself to this dessert, bring milk to a boil along with vanilla extract and sweetener (to taste), add instant coffee. We dilute gelatin in 150 ml of warm water, leave for 20 minutes until completely swollen, add to the milk-coffee mixture. The resulting mass hardens best in silicone molds placed in the refrigerator for 2 hours.

If you take care in advance of searching for recipes for the Dukan diet, then even the most difficult “Attack” stage, which lasts 7-10 days, will pass easily. Stock up on all the necessary products and head to the kitchen!