Allowed salads on the Dukan diet TOP recipes with photos

If you liked the weight loss diet of the famous French doctor Pierre Dukan, then in this article you can find recipes for preparing first courses, meat, vegetable and other snacks.

• Over the years, more and more kilograms accumulate in our body. The reasons for this phenomenon lie in metabolic disorders, low mobility, stress, overeating
• And when a person suffers from unpleasant consequences (obesity, shortness of breath, high blood pressure), only then do we think about how to get rid of excess fat. The Pierre Dukan diet can help you with this
• Users have been using it for many years now. If all four phases are strictly observed, they lose up to 30 kilograms of excess weight over the course of a year. The most interesting thing is that the diet menu is not as monotonous as on mono-diets. With this food system you can eat tasty and varied food.

Olivier on the Dukan Diet

Thanks to this salad, today we have found the mood of the approaching holiday.

Ingredients:

• 1 boiled carrot;
• half a medium onion;
• 3 eggs;
• 150 ham;
• 4-5 salted gherkins;
• 100 grams of green beans;
• 100 grams of boiled cauliflower;
• salt pepper to taste;
• soft curd cheese 120 g;
• mustard.

Olivier's recipe is known, the only thing we change on the Dukan diet is using green beans instead of peas. I cut it the size of a pea. Instead of potatoes we use boiled cauliflower. This is just a find, it smells like potatoes. Even Kolya didn’t believe that this was a diet salad. Mix cottage cheese, mustard and 2 yolks (I mash them with a fork before mixing) for dressing. Mustard to taste. Fill it up and you're ready to eat!

Achieved results

The most important question that worries those who are losing weight is how much excess weight can be lost by following a certain diet plan.

Attack phase plummets depend on the following factors:

• metabolic rate;
• initial excess weight;
• nutritional details;
• strictness of the diet (the more protein, the more effective weight loss will be);
• portion sizes;
• compliance with the drinking regime;
• physical activity.

Depending on the duration of the first stage, the following plumb lines are possible:

• 1 day – up to 1kg;
• 3 days – 1-2.5 kg;
• 5 days – from 3kg;
• 7-10 days – from 5 kg.

It is advisable to divide the diet into 4-5 meals. It is undesirable to skip them, as the body will perceive this as a signal to create reserves. The number of products is unlimited. But losing weight will be much more effective when creating a negative energy balance. Therefore, it is advisable to limit portions.

While following this diet, many people complain of weakness, and some have headaches. Moderate physical activity will help eliminate these negative manifestations of the Attack phase. Dukan recommends giving preference to 20-minute walks. They will help improve your well-being and fat burning.

Dukan diet salad with canned pineapple

Adjust the amount of ingredients yourself. The most important thing is a large and preferably long dish. Next in layers: - boiled potatoes - onions - ham or smoked meat without skin (I have it) - boiled eggs - canned pineapples You can leave it like that, or you can duplicate all the layers again, that is, make them thinner. Scroll through the series, I posted the sauce there, which I use instead of fatty mayonnaise. I understand that this is the New Year, it happens once a year, but let’s be honest, how many days do we still go/receive guests and finish salads? I think it wouldn't hurt to reduce their calorie content a little. When repeating layers, add the eggs last. The salad can be given an oval shape directly with your palms, as well as its height. Spread a thin layer of sauce evenly over the last layer and place the walnut halves on top. From the feathers of green onions we make a stylish forelock for our pineapple and the salad is ready to decorate your table.

Warm salad with chicken and champignons

For 2 servings:

• Chicken fillet - 1 pc.
• Mushrooms - 200 gr.
• Tomato - 1 pc.
• Fresh or salted cucumber (I took salted) - 1 pc. medium
• Green onion - small bunch
• Hard cheese - 50 gr.

For refueling:

• Yogurt - 2 tablespoons
• Dijon or regular mustard - 0.5 teaspoon
• Ground garlic (if not, then you can use 1 clove of regular garlic)
• Salt pepper
• Spices Italian herbs.

1. Cut the chicken fillet into cubes. Cut the mushrooms into small pieces.
2. Chop the cucumber.
3. Cut the tomato into small pieces.
4. Chop the green onion finely.
5. Grate the cheese on a coarse grater.
6. Fry the mushrooms in a frying pan until excess moisture comes out. Then add the chicken and simmer until done.
7. Next, put all the ingredients in a bowl, salt, pepper and add spices and green onions. .
8. Prepare the dressing: Mix yogurt with mustard and garlic.
9. You can season the entire salad, or you can add it to each serving. Salad ready! Very tasty when the chicken is still warm with mushrooms!!! Bon appetit!

Desserts (recipes)

Pierre Dukan at the “Cruise” stage (alternation) allows not only tasty and healthy food from vegetables and protein products, but also desserts. It is the lack of opportunity to eat sweets that leads many women to “skip” their diet or break it. The Dukan diet does not have this drawback.

Unfortunately, it is impossible to describe all the delicious desserts that can be included in your menu for people losing weight using the Dukan method.

I will describe recipes for jam and roll.

Pumpkin jam.

Products:

• pumpkin - 0.5 kg.
• lemon - 1 pc.
• sweetener "Fitparad" - 100 gr.
• cinnamon to taste.

1. Finely chop the pumpkin.

2. Grate half the lemon, cut the rest of the lemon into small pieces. Mix with pumpkin. Sprinkle with sweetener and put in the refrigerator for 10 hours. The pumpkin should release juice. If there is not enough juice, add water.

3. Cook over low heat, stirring all the time, until the pumpkin becomes soft. Turned it off and immediately added cinnamon. If you grind everything in a blender, you get confiture. It can be eaten as a sweet for tea or put as a filling in various baked goods.

Fresh cabbage salad according to the Dukan diet

Ingredients:

• Small head of fresh cabbage
• 3 eggs
• 2 fresh cucumbers
• Chicken fillet
• Natural yoghurt for dressing
• Salt, pepper to taste
• Dill

Preparation: Boil the breast and eggs, cool, chop the cabbage into strips, cut the egg and cucumbers into strips, divide the meat into fibers, chop the greens, mix everything to taste, add salt, pepper, yogurt and serve.

PP-Caesar according to the Dukan diet

Ingredients:

• Iceberg salad 100 gr.
• Cherry tomatoes 4 pcs.
• Quail eggs 4 pcs.
• Chinese cabbage.
• Croutons (dark bread cubes in a frying pan) / rye bread 50 gr.
• Chicken/shrimp/salmon 100 gr.
• Cheese, ideally Parmesan 30 gr.

Preparation:

1. Fry the breast in a frying pan.
2. All mode and mix. And pour sauce over it.

Sauce:

• Yogurt 1% 50 ml.
• Lemon juice 1 tbsp.
• Salt 1/4 tsp.
• Mustard 1/4 tsp.
• Boiled yolk 1 pc.

Bon appetit!

Salad with shrimp and avocado according to the Dukan diet

Alternating BO. Made quickly and eaten even FASTER Ingredients:

• 300 g shrimp;
• 1 avocado;
• 5 cherry tomatoes;
• greenery;
• 2 cloves of garlic;
• olive oil, spices.

Boil shrimp and peel. Cut the avocado into cubes, cut the tomatoes into halves. Chop the greens. If you don't like garlic, you don't have to add it. Combine all ingredients, season with oil, salt and pepper. The salad is ready!

What diet do you eat during the “Attack” phase?

Exclusively protein, but this is only the general name of the nutrient. In his book, the author of the diet lists and describes about 72 types of foods containing protein. The main ones include the following:

• Chicken, turkey and beef meat. rabbit and veal . It is extremely low-fat, so you should avoid lamb and pork and remove the skin from poultry.
• Meat by-products and products . You can eat tongue, liver, lean ham, kidneys.
• Fish and canned food . The semi-finished product should be consumed without oil, and the fish should be consumed both fresh and smoked.
• Seafood. You can eat various shellfish and crustaceans.
• Eggs. There are no restrictions regarding the amount of protein consumed, but yolks should be limited to 1-2 per day and less if cholesterol is low.
• Unsweetened and low-fat dairy products. Curd and processed cheeses are allowed, but the rest are prohibited.

This list represents approved products. They can be used in unlimited quantities. There are also those products that are allowed only in minimal quantities. It is necessary to limit the consumption of greens, various sauces, including tomato, soy and mustard, lemons, olive oil, and bran must be eaten, but a maximum of 2 tablespoons per day.

A special place is given to drinking. Unsweetened, non-alcoholic, non-carbonated drinks are considered permitted. You must avoid juices in any form. The author of the weight loss technique recommends drinking a decoction made from Goji berries, plain water without any impurities, and green tea.

Delicious seafood salad according to the Dukan diet

Low calorie. KBJU per 100g: 119 kcal/11.5/6.5/2 Ingredients:

• Boiled squid – 180 g
• Boiled peeled shrimp - 70 g;
• Caviar (I used imitation) - 150 g;
• Dill - 20 g;
• Eggs - 4 pcs;
• Sour cream 10% (or yogurt for DD)

Preparation:

1. Cut squid, dill and eggs.
2. Mix everything, add salt to taste.
3. Season with sour cream or natural yogurt.

Herring under a fur coat according to the Dukan diet 2022 - recipe with photo

The Dukan diet is allowed from the #alternation stage on BO days, without additional supplements. You need:

• 2 salted herrings
• 1 onion
• 100 grams boiled beets
• 100 grams boiled carrots
• 2 eggs
• sour cream from low-fat kefir

Preparation:

1. Boil and peel the vegetables, remove the skin and bones from the herring.
2. Cut the herring into cubes and mix with finely chopped onion.
3. Grate carrots, beets and eggs, separately white and yolk, on a grater (I used a fine grater).
4. Lay out in layers, coating with dusmetane.

Layers:

• herring and onion
• beets + sour cream
• carrots + sour cream
• protein
• jetlock

Garnish with dill or whatever you like, if you put it in the refrigerator for a couple of hours it will be even tastier. Bon appetit and happy new year!

Sample menu for the Attack stage for the week

There are certain rules by which the daily diet is formed:

1. The volume of fluid consumed in the form of water, green tea, or Goji berry decoction should be two liters or more.
2. Be sure to consume several tablespoons of bran per day.
3. Dishes can be prepared in a variety of ways, but you should choose one that requires minimal or no use of vegetable oils.
4. No retreats should be allowed. The menu must include only permitted products.
5. To ensure that the dishes are not completely bland, the food is seasoned with spices and salt, but in moderation. You should not overuse sweetener.

If you allow deviations from these five basic principles, it will reduce all efforts to a minimum and jeopardize all subsequent phases.

The bran used for preparing the corresponding dishes is oat bran. The daily diet is divided into four meals, each of which requires drinking.

All the listed dishes and drinks correspond to breakfast, lunch, afternoon tea, dinner and are combined in a given order, for example, for breakfast you always drink either tea or coffee:

DUKAN diet ►Attack ► FIRST DAY. Lost weight from 85 kg to 51 kg

The diet is variable, but if you don’t want to write and look for protein-rich foods yourself, you can take the menu described above as a basis. The advantage is that there are absolutely no restrictions, no need to calculate portions or grams of food eaten.

Delicious and simple lard according to the Dukan diet

Egg pancakes:

• 2 eggs;
• salt and pepper to taste;
• Mix with a blender and bake the pancakes in a frying pan on both sides. They cook very quickly.

Salad:

• egg pancakes;
• 200 g boiled meat (I used pork);
• pickled onion 1 pc.
• 8-10 gherkins without sugar;
• greens to taste
• mayonnaise for dressing (recipes will be available tomorrow)

We cut everything into thin strips and season, mix, let it stand for an hour in the refrigerator. Salad ready! Possible from the Alternation stage, on any days (keep in mind that on black and white days you can have 2 gherkins).