We present to your attention the TOP 5 recipes for simple and tasty soups according to Dukan at the “Attack” stage. With our help, you can easily start a diet and quickly lose excess weight. Low-calorie protein first courses just for you!
The Pierre Dukan diet has been developed over 40 years. It consists of 4 stages: the first 2 stages are designed for fairly rapid weight loss, and the subsequent ones are designed to consolidate what has been achieved. Today we will turn to the first stage called “Attack” and prepare soups specifically for it.
In the course of the methodology developed by the author, a list of 100 approved products was compiled that allow you to achieve results. Today, this protein diet is considered one of the most effective in the world.
The “Attack” stage consists of 72 products containing proteins in large quantities. They are the ones who activate and accelerate the process of losing weight. We also recommend that you familiarize yourself with other dietary recipes.
Dukan soup. Top - 10 delicious hot soups according to Dukan.
1. cream of mushroom - soup with chicken and celery from Svetlana Mak. 200 g celery root, 100 g fresh champignons (can also be frozen), 200 g chicken fillet, 1 onion, 2 cloves of garlic, 1 carrot, 0.5 cups skim milk, 3 drops of vegetable oil, a little fresh chili pepper for spiciness, 1 mushroom broth cube (optional), salt, ground black pepper, herbs to taste.
In a ceramic frying pan we sauté onions, garlic, and grated carrots.
Fry the mushrooms (put a few slices aside for a while. Put sautéed vegetables, peeled and diced celery, sliced mushrooms and chicken into a saucepan with water. Salt, pepper, stir, bring to a boil and simmer for half an hour. Then the soup remove from the stove, let cool and chop the vegetables with an immersion blender. You can also chop the chicken in the soup. Or you can take it out and cut into slices. Add milk and heat again. Serve in heated plates and garnish with fried slices of mushrooms, peppers and herbs. 2. soup with meatballs. Attack. Kefir 1% 1 l, 1 egg, several sprigs of dill, cilantro, greens. Onion, shirataki rice (you can do without it. Chicken breast 200 g and turkey thigh 200 g or beef or any allowed lean meat. Small onion, salt, pepper.
Add finely chopped dill and cilantro to the minced meat, make small meatballs. In a saucepan, thoroughly mix the egg, kefir and 0.5 liters of water. Stirring continuously (so as not to curdle), bring to a boil. Place the meatballs, washed shirataki rice, salt and pepper into the boiling broth. Cook for 15-20 minutes. Add finely chopped green onions, remove from heat and let sit for a few minutes.
3. meat hodgepodge. Meat (beef, turkey or chicken) - 500 g. Cold cuts (sausages, ham, smoked beef, etc.) - 250 g. Carrots - 1 pc. Gherkins - 3 pcs. Vinegar - 1 tbsp. l. Tomato paste without sugar - 3 tbsp. l. Onions - 1 pc. Lemon. Bay leaf, salt, pepper - to taste. Natural yogurt for dressing. Greens, salt, pepper to taste.
Prepare the broth: pour 2.5 liters of cold water over the meat. As soon as the water boils, remove the foam and reduce the heat, add bay leaf, salt and pepper. Boil until done. Cut the meat and gherkins into strips. Fry onions, carrots, add tomato paste and gherkins. Remove the meat from the broth, cut it, and return it to the broth. Add vinegar and remaining ingredients. Cook for a few minutes. Serve with a slice of lemon, yogurt and herbs. You can add 4 olives, but oil will not be allowed on this day (innovations by Pierre Dukan from October 2014.
4. champignon puree soup. Champignon. Milk, 150 ml. Salt and pepper to taste.
Place the champignons in a frying pan, cover with a lid and simmer until done. When our mushrooms are ready, fill them with 0.5% milk (don’t pour too much - otherwise it will be liquid. Just let the milk boil and turn it off. Then puree the mushrooms with a blender. The soup is ready!
5. vegetable soup with meat. 500 g minced beef. 300 g zucchini. 300 g eggplants. 250 g cabbage. 300 g tomatoes. 300 g celery stalks. 150 g carrots. Onion - leek or 150 g of onion. Greens to taste. Salt. Pepper. 1 tsp vegetable oil.
Cut the onion into half rings. Cut the eggplants and zucchini into cubes. Finely chop the cabbage into strips. Cut the tomatoes into cubes. Finely chop the celery. Grate the carrots on a medium grater. Lightly fry the onion in vegetable oil in a saucepan. Add carrots and fry a little. Add eggplants. Then add the zucchini and simmer for 5 minutes. Add cabbage. Celery. Tomatoes. Simmer for another 5 minutes. Then pour 2.5 liters of water, salt and pepper. Bring to a boil. Add minced meat in small pieces. Cook for 15 minutes. Sprinkle the finished soup with herbs.
6. Chicken soup with broccoli according to the Dukan diet. 700 g - 1 kg chicken, 300 g champignons, broccoli, 300 ml milk, spices: salt, pepper, bay leaf, basil.
Remove the skin from the chicken, place it in a saucepan and pour in about 1.2 liters of water. Add bay leaf, salt and pepper to taste. Place on high heat. Remove the foam and cook for another 30-40 minutes over low heat. Remove the chicken, let it cool, and strain the broth. Fry the chopped champignons for 5-7 minutes. Pour in our broth there. Separate the chicken from the bones, put it in the broth, pour in the milk. Salt to taste, add broccoli and dried basil. Cook for another 10-15 minutes over medium heat with the lid closed. When serving, you can sprinkle with cheese. It turns out to be a very tender and tasty soup!
7. thick and aromatic soup with egg. Attack. Chicken broth (not fatty). Green onions 2 tablespoons, chopped. Egg yolks 1. Eggs 2. Ground ginger 1/8 teaspoon.
Pour the chicken stock into a large saucepan. Stir salt, ginger and scallions into a saucepan and bring to a boil. In a small bowl, whisk the eggs and egg yolk. Now the most crucial moment: very slowly you need to pour the eggs into the soup, stirring constantly. When the protein has set and white “webs” appear, you can turn off the heat.
8. Thai soup. Attack. Chicken breast, boiled - frozen shrimp, 1/3 lemon, water, ground black pepper, salt.
Boil chicken breast in 1.5 liters. water. Salt and pepper the broth to taste. Remove the chicken breast and cut into small pieces. Add thawed peeled shrimp and chopped chicken to the boiling broth. Squeeze 1/3 lemon into the broth. That's it - the soup is ready. If desired, you can also chop the greens.
9. cheese soup with trout and mushrooms. — 250 g trout fillet;. - 200 grams of carrots; - 80 grams of onion; - 100 grams of champignons; - 150 grams of processed cheese; - 100 grams of hard du-cheese;. - 1 tbsp. l. corn starch;. - 1 tbsp. l. olive oil;. — Spices, herbs and herbs;. - Salt to taste.
Peel the mushrooms and cut them into pieces. Thinly slice the onion. Cut the carrots into cubes. Fry onions, carrots and mushrooms in a frying pan in oil. Cut the processed cheese and add it along with the grated hard cheese to boiling water. Next, add mushrooms and vegetables. When the cheese has melted, add salt and pepper, dried celery and bay leaf. Then cut the trout fillet into small pieces and add to the soup, cook for 15 minutes. Then dilute the starch with water and pour into the soup, stir. Sprinkle with herbs and basil and cook for another 2 minutes.
10. soup with meatballs and cauliflower. Alternation. Beef pulp - 400 g, frozen green beans - 200 g, frozen cauliflower - 300 g, dry vegetable mixture (onion, sweet pepper, hot pepper, carrots, celery) - 2 tbsp. Spoons, garlic - 2 cloves, dill - 1 bunch, water - 1 liter, salt, pepper.
Pass the meat through a meat grinder 2-3 times. Add salt, pepper, a little water to the minced meat and mix thoroughly. Form balls the size of a walnut. Place the cabbage and beans in a saucepan, add boiling water, add salt and pepper, cook until half cooked (5-10 minutes. Place the meatballs in the vegetable broth. Bring the soup to a boil and cook at medium boil for 15 minutes. 5 minutes before the soup is ready, add chopped garlic, herbs and dry vegetable mixture.Let the soup brew a little and serve.
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!
Chicken soup according to Dukan Attack recipes. Basic nutritional features
The famous Dukan diet is a nutrition program compiled by a French nutritionist that allows you to lose excess weight in four stages. It consists of the following stages:
- Attack.
- Alternation.
- Consolidation.
- Stabilization.
The first phase is the most difficult, but the most effective stage. If you cope with it and never fail, then surviving the remaining points will be as easy as shelling pears. It is important to stock up on the power of water and think about the result.
Find yourself more activities - walk, play sports, plan your day so that you don’t have extra hours to dream about junk food.
The attack phase takes less time than other phases, but helps you lose maximum excess weight. This is a stage that consists of eating protein foods and oatmeal, and performing light physical activity.
There are no restrictions on the amount of food - you can eat as much protein food as you like. At the same time, the person will feel full, but the weight will steadily disappear. Fat is burned due to a lack of carbohydrates; the body produces energy from its own reserves.
The duration of the first phase depends on what result you want to achieve. If you need to lose less than 5 kg, then the phase lasts 2 days, if 5-8 kg, then 3 days, if 8-10 kg, then 4-5 days, and if more than 10, then you will have to wait a week. This stage cannot last longer than 7 days, because the stress on the body will be significant, and the weight will return as soon as you begin to lead a normal lifestyle.
During the attack stage, you can eat any meat except fatty pork. You can include by-products in the menu, that is, heart, liver or kidneys, fish and canned fish, crab sticks, seafood, fermented milk products with minimal fat content, mushrooms, soups without cereals and potatoes. The recipes for Dukan mushroom soups are especially delicious.
Important: It is necessary to consume bran, because it cleanses the intestines and removes waste and toxins.
Sugar can be replaced with a sweetener; you can often use lemon and hot spices, which speed up metabolism. Flour, sweets, store-bought juices, fruits and cereals are not allowed.
Dukan soup on attack chicken. Soups on attack
But you can still use them as a complete soup for breakfast, lunch and dinner. Dukan - include diet and creativity. What's lunch without chicken soup? At first, it is difficult to imagine how you can cook a first course exclusively from protein products. But, as practice shows, that's all.
Adhering to Dr. Dukan's diet, it is not difficult to pamper yourself with hot, satisfying and aromatic soups. We suggest that you first try to prepare two attacks of traditional soups, but adjusted for your diet.
Ducan's diet. Quick soup with meatballs for Attack and Black White
Soup soup according to Ducon for the “attack” phase with diet, diets and ear. Meatball soup soup made from approved Dukan meat chicken breast, turkey, beef, etc.
We take cold dukan into a saucepan, put the peeled onion and shaped meatballs in it. The water is brought to a boil, salt and selected spices are added.
The soup continues to cook for 20 minutes. In a separate bowl, hard-boil the eggs, then cool. Boiled eggs are peeled, cut into cubes and added directly to the ready-made soup. You can also season with a spoonful of pasty low-fat cottage cheese. Fast, simply amazingly delicious!
Chicken soup according to Dukan Attack. Dukan chicken soup (Attack) - recipe with photo
Products for Dukan soup.
We start preparing the soup, of course, with broth. To do this, rinse the chicken fillet thoroughly and place it in a pan of water. Let the meat simmer over low heat for 30 - 40 minutes.
At this time, take a small onion. We will not eat it in soup, but only with its help we will add an appetizing and rich aroma to the chicken broth. So, peel the onions and cut the onion in half.
Let's send one half to the broth to cook along with the meat.
When the chicken is cooked and already soft enough, remove the fillet from the broth and cut it into cubes with a sharp knife.
Place the meat back into the broth and continue cooking the soup. At this stage, add bay leaf, a little salt, dill and beat in one chicken egg, stirring it immediately while adding so that the egg turns out to be “chopped”.
Turn off the heat, remove the onions from the soup; we don’t want to eat them yet. And after cooling the soup slightly, serve it to the table. I think you will like this dinner, but what can I tell you, your family will also like it! Enjoy your meal!
Conclusion
The Dukan cruise stage involves eating a variety of vegetable and meat soups. At this stage, alternation of protein and plant foods occurs. During protein days, you can eat soups with meat and chicken, and during vegetable days, puree soups.
Do not forget about bran, which you need to eat every day, 2 tablespoons in dry form. This promotes intestinal function and cleanses the body of toxins. Then you will soon look and feel great!
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Fish soup according to Dukan Attack. Ear recipe for Dukan "Attack" stage. How to cook.
The main feature during the attack stage is that Dukan soup contains a minimum of products. After all, in the first days of the diet you cannot eat anything other than protein. To make fish soup, you will need the following ingredients:
- trout (a small piece of 200–300 g is enough) or any white fish (it must be taken on the last day of the attack stage);
- one onion (if it is large, it is better to take half);
- 300–400 grams of shrimp (the type does not matter);
- spices (salt, pepper and, if you like, bay leaf).
Method of preparing fish soup according to Dukan
- Pour cold water into a saucepan and place over high heat. Immediately you need to throw in a piece of fish and a small onion. As soon as the water boils, add salt and pepper to taste. Let the broth simmer for the next 10 minutes.
- If you bought unpeeled shrimp, bring water to a boil in a separate pan and let them sit for a few minutes. Then take them out and clean them.
- Take your broth and remove the fish and onions. Remove all bones from the fish and cut the meat into small pieces.
- Now you can add fish and shrimp together to the finished broth. Boil the fish soup for two minutes and turn off the heat.
- If the shrimp were purchased already peeled, then the fish soup changes slightly. We do the same with the broth, discarding the cooked onions and removing the bones from the fish.
- Throw the shrimp into the same pan to cook separately.
- Two minutes before the shrimp are ready, throw the fish, cut into small pieces, into the pan. Cook for 1-2 minutes and turn off.
Once the attack phase is over, you can add cauliflower, green beans, carrots, collards and other vegetables during the cooking process.
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:
- Do not cook the fish for too long or cut it too finely. Pieces of fish can easily turn into mush.
- 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.
- 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!
Ducane chicken puree soup. Dukan fish soup
A good soup option for alternating, consolidating and stabilizing.
Ingredients:
- 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.
Dukan soup on attack. Dukan pumpkin soup
An excellent option for all phases of the program, excluding attack.
Ingredients:
- 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.
Adviсe
To successfully navigate the rotation phase, follow these guidelines:
- When preparing soups, cook vegetables briefly, 15 minutes is enough. Otherwise, the fruits will turn out overcooked and will lose the bulk of all their vitamins.
- For pureed soups, you can use absolutely any vegetables, except potatoes and corn. Just cut them into pieces, add water and boil, and then grind them with a blender. This puree soup can be served with herbs and pepper, it is very healthy.
- Use as little salt as possible, it slows down the removal of fluid.
Dukan soup Alternation. Dukan chicken soup
- Take it to the kitchen
- servings:3
- 40 min. Preparation
- 10 min. Preparation
- 50 min. Total time
Print recipe
Today, many people have probably heard about the Dukan diet, even if you do not consider yourself to be in the category of women who need or would like to lose weight, you were probably wondering what kind of system it is and why they talk about it like that.
Yes, indeed, thanks to the Dukan system, many people lose quite a lot of extra pounds, but it is very important to eat right. And that’s why I decided to inquire about acceptable products at all stages. And, of course, the most difficult stage is the ATTACK. But don’t worry, you just need to be able to find good recipes and your diet will go like clockwork.
Let's look at the recipe for making delicious chicken soup according to Dukan, which is acceptable at the ATTACK stage.
Dukan chicken soup (Attack) - recipe with photo
- Products for Dukan soup
- We start preparing the soup, of course, with broth. To do this, rinse the chicken fillet thoroughly and place it in a pan of water. Let the meat simmer over low heat for 30 - 40 minutes.
- At this time, take a small onion. We will not eat it in soup, but only with its help we will add an appetizing and rich aroma to the chicken broth. So, peel the onions and cut the onion in half.
- Let's send one half to the broth to cook along with the meat.
- When the chicken is cooked and already soft enough, remove the fillet from the broth and cut it into cubes with a sharp knife.
- Place the meat back into the broth and continue cooking the soup. At this stage, add bay leaf, a little salt, dill and beat in one chicken egg, stirring it immediately while adding so that the egg turns out to be “chopped”.
- Turn off the heat, remove the onions from the soup; we don’t want to eat them yet. And after cooling the soup slightly, serve it to the table. I think you will like this dinner, but what can I tell you, your family will also like it! Enjoy your meal!
Dukan onion soup. French onion soup. Stages 2-4 of the Dukan Diet
French onion soup with chicken broth is very thick and tasty. Usually cream and cheese are added to it, but since this recipe is for the Dukan diet, high-calorie foods should be replaced with low-fat yogurt and thickened with cornstarch. If you use vegetable broth, then the recipe is suitable for a vegetarian table. It will take 40 minutes to prepare, the above ingredients will make 4 servings. Ingredients: - onions or shallots - 500 g; – tomato – 350 g; - chicken or vegetable broth - 1 l; – olive oil – 15 g; - yogurt 0% - 50 g; — corn starch – 15 g; — dried thyme – 1 tsp; — oregano – 1 tsp; - salt, pepper, tarragon.
How to cook at home
To prepare, you will need chicken broth, which you either need to cook the day before and strain, or use bouillon cubes. The first option is preferable and healthier - put chicken wings, drumsticks and roots in a saucepan, add salt and a bunch of herbs, cook for 1 hour. Then cool, skim off the fat and strain.
Peel the onions or shallots, cut off the root lobe, and chop finely. Heat olive oil in a thick-bottomed frying pan for frying. Simmer the onion over low heat for about 20 minutes, it should become transparent and acquire a light brown tint. Place the fried onion in a soup pan.
Make a cross on the back of the tomatoes. Place in a bowl of boiling water for 30 seconds, then cool with cold water. Remove the skin and chop finely. Simmer in the same frying pan until the tomatoes turn into puree, add to the pan.
Season the vegetables with dried thyme and oregano.
Pour in the chicken broth, place the pan on low heat, and cook for 30 minutes.
About 5 minutes before readiness, add low-fat yogurt mixed with cornstarch, stir quickly to prevent lumps from forming, and add salt to taste.
Pour into plates, sprinkle with freshly ground black pepper and tarragon. We serve it to the table immediately. This soup is usually eaten with white bread croutons, but you can always replace them with a piece.
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:
- “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;
- "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;
- “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;
- “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.
