Dukan Diet Soup Recipes
For smooth creamy comfort food, soup is top of the list. If you are looking for Dukan soup recipes for your diet, keep reading for a couple of favorites here.
Although the attack phase is quite limited to pure proteins, herbs and seasonings - the cruise phase opens up some new food options with the addition of vegetables. There are some great low carb soup recipe ideas that are approved on the Dukan Diet.
Dukan Pumpkin Soup or Dukan Halloween Soup
250 grams or approximately 2 cups pumpkin flesh (cut into small cubes or pieces)
1 onion
2 cups skim milk (500 ml)
2 carrots
1 pinch of cinnamon
1 pinch of salt
Pepper
Cut the pumpkin into small squares. Peel the onion and carrots and cut into small slices. Add the vegetables to skim milk in a pot on the stovetop along with the pinch of cinnamon. Cook for about a half an hour until the pumpkin is smooth. Mix and heat again for about a half hour, adding water to desired consistency. Add salt and pepper to taste. Either eat with veggie chunks or put in a food processor or blender and blend to a creamy consistency. (Blending is recommended for a cream texture)
The Dukan Diet Recipe book also has several excellent recipes for tasty soups. There is a Fennel Soup, a Chicory and Smoked Chicken Soup, a Tangy Tomato Soup, Quick Gazpacho, and a Green Sorrel Soup Recipe. You can also create your own soup recipe using any of the cruise phase approved foods - basically anything from the Dukan 100 Safe Foods List.
Here is another soup recipe that is PV Dukan Cruise approved from the Dukan Diet cookbook.
Carrot, Fennel and Thyme Soup Soupe a la Carotte, Fenouil Et Thym
Serves 3
Prep time: 20 minutes
Cooking time: 25 minutes
12 oz. onions, diced
12 oz leeks, diced
2 garlic cloves, very finely chopped
1/4 tsp fennel seeds
1/2 tsp thyme
4 medium carrots, diced
1 fennel bulb, diced (plus fennel tops to garnish)
1 3/4 pints low sodium chicken stock
Salt and black pepper
Over medium heat, add oil to a frying pan and then wipe it clean with a paper towel. Gently fry the onion, leek, garlic, fennel seeds and thyme until the mixture smells aromatic. Add carrot and fennel and cook for a few more minutes. Add the stock and season with salt and pepper. Cook until the carrot and fennel are soft. If the stock goes down too much, add some water. When ready to serve, place a bit of chopped fennel top in each bowl of soup.
Don't hesitate to add your own recipe ideas using the approved ingredients, try spicy shrimp soup, use chicken, curry, and other flavorful ingredients to add flavor without fat and without carbs. Enjoy the Dukan Diet Soup Recipes and please add your own to the comments.
Tuesday, October 26, 2010
Friday, October 22, 2010
Dukan Diet Fish Recipes
Dukan Diet Fish Recipe - Attack Phase Approved
During the attack phase of the Dukan Diet, you may find yourself constantly looking for new recipes that are Dukan approved. Your best bet is to buy the Dukan Cookbook that is filled with Dukan Diet recipes. However, if you haven't bought the recipe book yet or if you are just testing the waters before you commit and want to decide if the diet is right for you, then here are a couple of Dukan Fish recipes.
The key to success during the attack phase is to have plenty of foods from the approved list of 72 foods that you can eat during the attack phase. Dr. Dukan recommends having more than adequate proteins on hand so that you don't feel tempted to cheat on the diet. The doctor equates cheating to sticking a pin into an inflated balloon. If you do make a mistake, for the rest of that day, consider yourself counting calories and limit what you eat until bed. Then, just jump back on the wagon and make the right choices from the approved food categories going forward.
However, so that you can avoid mistakes, if you can help it, don't go out to eat during your attack phase. If you must eat out for a work function or special occasion - eat within the confines of the Dukan diet menu as much as possible. If you are at a restaurant, you can usually ask the chef to prepare a chicken, fish or beef dish without oil seasoned with just salt and pepper. Stay away from the bread!
When cooking for yourself at home during your diet, you have a lot more control so you can make divine low carb dishes and know that they do not have any off-limits ingredients.
Here is one Dukan Fish recipe from the Dukan Cookbook. Remember this is totally attack phase approved.
Cod with Shallots and Mustard
Prep time: 20 minutes
Cooking time: 25 minutes
4 shallots
1 3/4 oz virtually fat-free fromage frais (if you can't find fromage frais in the U.S., you may substitute it with non-fat cream cheese
1 Tbsp mustard
2 Tbsp lemon juice
Salt and black pepper
14 oz cod fillet
Preheat your oven to 350 degrees F (180C)
Put the shallot in a saucepan with 1 Tbsp water and reduce until it turns translucent. Mix together the fromage frais with the mustard and lemon juice. Season the mixture. Put the shallot reduction in the bottom of a baking dish. Place the cod on top and pour the fromage frais mustard lemon sauce over the fish. Bake in the oven for about 15 minutes. (Serves 2)
There is a recipe for Tuna Tartare in the Dukan Recipe book but I prefer this one that doesn't have fromage frais in it.
Dukan Tuna Tartare
Prep time: about 10 minutes and five - ten minutes of marinating
No cooking
1 Tbsp finely chopped shallots
1 Tbsp unseasoned rice vinegar
1 Tbsp fresh lemon juice
tiny dash of chile powder (optional)
1 tsp soy sauce
1 tsp wasabi paste or mustard
1 pound sushi-grade tuna
Salt & pepper
Cut the tuna into 1/4 inch cubes. Mix the shallots, vinegar, lemon juice, chile powder, soy sauce, and wasabi paste. Season with salt (minimally) and pepper. Add tuna to the mixture. Mix thoroughly but carefully and leave in the fridge for about 5-10 minutes before serving.
This Dukan approved salmon recipe is another protein rich and omega-3 rich recipe modified from a Steamed Salmon recipe from Gwyneth Paltrow's GOOP newsletter. Hers has greens but of course greens are not allowed during the attack phase so save your healthy and vitamin rich greens for your Cruise phase menu.
Steamed Salmon
Prep and Cook time: 20 minutes
2 Tbsp of your favorite leafy herbs such as parsley, basil, chevril, tarragon, dill, etc.
1 6 oz. organic salmon filet
1 wedge of lemon
Line your steamer or a collapsible colander or steam basket with the herbs and rest the salmon filet on top. Steam for about 18 minutes. Squeeze the lemon over the fish and serve.
The above low carb fish recipes are all appropriate for the Dukan attack phase menu. As mentioned, in the Dukan Diet Recipe book, you will find several more Dukan fish recipes and you are encouraged to be creative as possible in making your own low carb fish recipe ideas using all of the safe foods from the list of 72 foods. Let me know if you've made any Dukan Diet Fish recipes that you loved.
During the attack phase of the Dukan Diet, you may find yourself constantly looking for new recipes that are Dukan approved. Your best bet is to buy the Dukan Cookbook that is filled with Dukan Diet recipes. However, if you haven't bought the recipe book yet or if you are just testing the waters before you commit and want to decide if the diet is right for you, then here are a couple of Dukan Fish recipes.
The key to success during the attack phase is to have plenty of foods from the approved list of 72 foods that you can eat during the attack phase. Dr. Dukan recommends having more than adequate proteins on hand so that you don't feel tempted to cheat on the diet. The doctor equates cheating to sticking a pin into an inflated balloon. If you do make a mistake, for the rest of that day, consider yourself counting calories and limit what you eat until bed. Then, just jump back on the wagon and make the right choices from the approved food categories going forward.
However, so that you can avoid mistakes, if you can help it, don't go out to eat during your attack phase. If you must eat out for a work function or special occasion - eat within the confines of the Dukan diet menu as much as possible. If you are at a restaurant, you can usually ask the chef to prepare a chicken, fish or beef dish without oil seasoned with just salt and pepper. Stay away from the bread!
When cooking for yourself at home during your diet, you have a lot more control so you can make divine low carb dishes and know that they do not have any off-limits ingredients.
Here is one Dukan Fish recipe from the Dukan Cookbook. Remember this is totally attack phase approved.
Cod with Shallots and Mustard
Prep time: 20 minutes
Cooking time: 25 minutes
4 shallots
1 3/4 oz virtually fat-free fromage frais (if you can't find fromage frais in the U.S., you may substitute it with non-fat cream cheese
1 Tbsp mustard
2 Tbsp lemon juice
Salt and black pepper
14 oz cod fillet
Preheat your oven to 350 degrees F (180C)
Put the shallot in a saucepan with 1 Tbsp water and reduce until it turns translucent. Mix together the fromage frais with the mustard and lemon juice. Season the mixture. Put the shallot reduction in the bottom of a baking dish. Place the cod on top and pour the fromage frais mustard lemon sauce over the fish. Bake in the oven for about 15 minutes. (Serves 2)
There is a recipe for Tuna Tartare in the Dukan Recipe book but I prefer this one that doesn't have fromage frais in it.
Dukan Tuna Tartare
Prep time: about 10 minutes and five - ten minutes of marinating
No cooking
1 Tbsp finely chopped shallots
1 Tbsp unseasoned rice vinegar
1 Tbsp fresh lemon juice
tiny dash of chile powder (optional)
1 tsp soy sauce
1 tsp wasabi paste or mustard
1 pound sushi-grade tuna
Salt & pepper
Cut the tuna into 1/4 inch cubes. Mix the shallots, vinegar, lemon juice, chile powder, soy sauce, and wasabi paste. Season with salt (minimally) and pepper. Add tuna to the mixture. Mix thoroughly but carefully and leave in the fridge for about 5-10 minutes before serving.
This Dukan approved salmon recipe is another protein rich and omega-3 rich recipe modified from a Steamed Salmon recipe from Gwyneth Paltrow's GOOP newsletter. Hers has greens but of course greens are not allowed during the attack phase so save your healthy and vitamin rich greens for your Cruise phase menu.
Steamed Salmon
Prep and Cook time: 20 minutes
2 Tbsp of your favorite leafy herbs such as parsley, basil, chevril, tarragon, dill, etc.
1 6 oz. organic salmon filet
1 wedge of lemon
Line your steamer or a collapsible colander or steam basket with the herbs and rest the salmon filet on top. Steam for about 18 minutes. Squeeze the lemon over the fish and serve.
The above low carb fish recipes are all appropriate for the Dukan attack phase menu. As mentioned, in the Dukan Diet Recipe book, you will find several more Dukan fish recipes and you are encouraged to be creative as possible in making your own low carb fish recipe ideas using all of the safe foods from the list of 72 foods. Let me know if you've made any Dukan Diet Fish recipes that you loved.
Thursday, October 21, 2010
Dukan Diet 28 Vegetables List
If you are looking for the Dukan Diet approved 28 Vegetables for your cruise phase, keep reading.
It is during the first two phases of the Dukan Diet, you will lose all of your desired weight . During the brief attack phase, you are eating a diet very rich in low fat proteins and during the cruise phase you alternate the attack menu with vegetable and protein days or PV menu.
The basic rules remain the same. You don't count calories on this diet. It is the food categories that count. You can eat unlimited quantities of the approved foods in the approved categories so you never go hungry while dieting. Dr. Dukan and his team have also come up with protein and protein-vegetable recipes that are creative, interesting, healthy and delicious. It is surprising how many delicious creamy flavorful sauces and accompaniments are in the Dukan Diet Cookbook. You will find a Dukan Osso Buco Recipe, Spicy Stuffed Courgettes or Spicy Stuffed Zucchini, Dukan Beef Bourguignon, Chicken Provencal as well as delicious recipes for gourmet eggs, soups, and even fantastic dessert recipes for every phase of the diet.
The Dukan Diet Recipe book really does provide an invaluable collection of recipes - a few will be posted on the site to give you an idea. Feel free to leave comments to vote if you would prefer a Dukan approved dessert recipe or a beef recipe or a Dukan fish recipe.
In addition to the rules of sticking to the protein categories for Dukan and the approved protein and vegetables, there are a few other rules that are non-negotiable.
Vegetables
Artichoke
Aubergine or Eggplant
Asparagus
Cabbage - all types
Beetroot
Broccoli and Purple sprouting broccoli
Carrot
Chicory
Courgette or Zucchini
Celery/ Celeriac or Celery Root
Cucumber
Leek
Fennel
French beans - String beans - Mangetout
Mushroom (many people ask about this and mushrooms are okay on the cruise phase!!!)
Onion
Palm Heart
Pepper
Pumpkin - Marrow - Squash
Radish
Rhubarb
Salad leaves - all types including but not limited to butter lettuce, spring mix, red leaf lettuce, rocket, green leaf
Soy Beans
Spinach
Swede
Swiss chard
Tomato
Turnip
In addition to these 28 natural foods that you can eat in limited quantity, you can always have the 72 proteins on the Dukan list of 72 Attack phase foods.
Dr. Dukan has also made some Dukan supplements available on his french website. One item he offers is Dukan Regime Stevia. You can buy stevia from the online store or you can purchase it at your local health food store or by clicking Buy Stevia. To aid in weight loss - there are some diet pill supplements offered in the Dukan method. One is Devorcal an appetite suppression aid. Dukan ensures that it is natural and healthy made with apple cider vinegar and pectin. Have any Dukan dieters tried Devorcal? If so, please share your experiences on devorcel effects on appetite suppression in the comments. Dukan also offers Sugaro - a supplement designed to diminish sugar and sweet cravings which is a problem for many dieters doing low carb diets. Cellu Massol is another supplement offered for Dukan slimmers. You will also find sweeteners like coconut sweetener, cassis and chocolate sweetener there. If you are looking for the best Dukan oat bran - the site sells that as well. Son D'avoine your oat bran of choice for the diet. The Dukan store is in French but you can find more Dukan supplements, and pills there at Ma Boutique Regime Dukan.
Although Devorcal, Cellumassol and Sugaro may help your Dukan method efforts - the real weight loss comes from your hard work, discipline and sticking with the 100 natural foods for the attack and cruise phases. So when you wonder, What can I eat on the Dukan Diet? The answer is this: if you eat only the foods recommended by Dr. Dukan, you will have success losing weight on the regime. If you are eating things that are not on the list - you will not succeed.
Please visit Pierre Dukan Diet for more information on the Dukan Diet. I hope you found the Dukan Diet 28 Vegetables list helpful for your cruise phase.
It is during the first two phases of the Dukan Diet, you will lose all of your desired weight . During the brief attack phase, you are eating a diet very rich in low fat proteins and during the cruise phase you alternate the attack menu with vegetable and protein days or PV menu.
The basic rules remain the same. You don't count calories on this diet. It is the food categories that count. You can eat unlimited quantities of the approved foods in the approved categories so you never go hungry while dieting. Dr. Dukan and his team have also come up with protein and protein-vegetable recipes that are creative, interesting, healthy and delicious. It is surprising how many delicious creamy flavorful sauces and accompaniments are in the Dukan Diet Cookbook. You will find a Dukan Osso Buco Recipe, Spicy Stuffed Courgettes or Spicy Stuffed Zucchini, Dukan Beef Bourguignon, Chicken Provencal as well as delicious recipes for gourmet eggs, soups, and even fantastic dessert recipes for every phase of the diet.
The Dukan Diet Recipe book really does provide an invaluable collection of recipes - a few will be posted on the site to give you an idea. Feel free to leave comments to vote if you would prefer a Dukan approved dessert recipe or a beef recipe or a Dukan fish recipe.
In addition to the rules of sticking to the protein categories for Dukan and the approved protein and vegetables, there are a few other rules that are non-negotiable.
- You must do a 25 minute walk every day - more is better but it is a requirement to walk 25 minutes each day. Consider it doctor's orders!
- You must drink one and a half litres of water each day minimum (48 ounces of water daily) - there are many reasons for this but know that it is crucial and just make sure you drink the required water during your diet.
- Oat Bran each day is also included in the diet. During the attack phase - one and a half tablespoons of oat bran each day is required.
Vegetables
Artichoke
Aubergine or Eggplant
Asparagus
Cabbage - all types
Beetroot
Broccoli and Purple sprouting broccoli
Carrot
Chicory
Courgette or Zucchini
Celery/ Celeriac or Celery Root
Cucumber
Leek
Fennel
French beans - String beans - Mangetout
Mushroom (many people ask about this and mushrooms are okay on the cruise phase!!!)
Onion
Palm Heart
Pepper
Pumpkin - Marrow - Squash
Radish
Rhubarb
Salad leaves - all types including but not limited to butter lettuce, spring mix, red leaf lettuce, rocket, green leaf
Soy Beans
Spinach
Swede
Swiss chard
Tomato
Turnip
In addition to these 28 natural foods that you can eat in limited quantity, you can always have the 72 proteins on the Dukan list of 72 Attack phase foods.
Dr. Dukan has also made some Dukan supplements available on his french website. One item he offers is Dukan Regime Stevia. You can buy stevia from the online store or you can purchase it at your local health food store or by clicking Buy Stevia. To aid in weight loss - there are some diet pill supplements offered in the Dukan method. One is Devorcal an appetite suppression aid. Dukan ensures that it is natural and healthy made with apple cider vinegar and pectin. Have any Dukan dieters tried Devorcal? If so, please share your experiences on devorcel effects on appetite suppression in the comments. Dukan also offers Sugaro - a supplement designed to diminish sugar and sweet cravings which is a problem for many dieters doing low carb diets. Cellu Massol is another supplement offered for Dukan slimmers. You will also find sweeteners like coconut sweetener, cassis and chocolate sweetener there. If you are looking for the best Dukan oat bran - the site sells that as well. Son D'avoine your oat bran of choice for the diet. The Dukan store is in French but you can find more Dukan supplements, and pills there at Ma Boutique Regime Dukan.
Although Devorcal, Cellumassol and Sugaro may help your Dukan method efforts - the real weight loss comes from your hard work, discipline and sticking with the 100 natural foods for the attack and cruise phases. So when you wonder, What can I eat on the Dukan Diet? The answer is this: if you eat only the foods recommended by Dr. Dukan, you will have success losing weight on the regime. If you are eating things that are not on the list - you will not succeed.
Please visit Pierre Dukan Diet for more information on the Dukan Diet. I hope you found the Dukan Diet 28 Vegetables list helpful for your cruise phase.
Dukan Diet 72 Foods List | Attack Phase
If you are looking for the 72 Dukan Diet foods for the attack phase of the diet, keep reading.
Of the four phases of the Dukan Diet, it is during the first two, the attack and cruise phases that you will lose weight. The other two phases the consolidation and stabilization phases are to maintain and protect that hard earned weight loss.
In his new Dukan Diet Cookbook which is a recipe book created by the Doctor, there are his own recipes and those submitted by avid fans of the diet whose creativity and recipe ideas impressed him. The cookbook focuses on attack and cruise recipes - the pure protein recipes to help you get through the attack phase of the diet with enjoyment as well as those recipes that combine protein and vegetables.
Doctor Dukan has included a list of 100 Safe Foods that you can eat in unlimited quantity between the first two phases of the diet. The first 72 Dukan approved foods are the proteins. These are the foods that you can eat during the attack phase of the diet. These are the ONLY foods you can eat while attacking. You can eat as much as you want - it's like an all-you-can-eat buffet of delicious foods but you must stick to the foods on the list. Dukan makes it clear in his book that in his thirty years of practice, he has had time to ensure that he isn't overlooking foods so stick closely to the food categories and specific proteins and vegetables that the doctor indicates. These are non-negotiable.
Also not negotiable is the amount of water you must drink on the Dukan Diet. 1.5 literes or 48 ounces of water daily. It is crucial to drink enough water during your diet, particularly the attack phase so that you are properly nourishing and flushing out your system.
We will go into more detail on why drinking so much water is important in another post. Just make sure you drink enough water each day on the Dukan Diet.
While on the subject of non-negotiable items on the Dukan plan - it is important to mention physical activity. It is required that you do minimum 25 minutes of walking each day while on the diet. Doctor Dukan goes as far as to prescribe this physical activity as he considers it very important to your success on the diet.
During the attack phase, it is incredibly important that you have all of the foods and enough of them on hand at all times during this challenging phase of the diet. You will lose the most weight during this phase if you don't cheat. You can eat unlimited quantity of the approved proteins, herbs, vinegars and non-fat dairy items so take advantage of that. It is recommended that you eat even before you are hungry so that you don't find yourself getting to the point where you will just eat anything or crave things that are not on the 72 safe food list for the Dukan Diet. On the first day, Dukan advises eating more than you normally would to compensate for the adjustment of not having the foods that you normally eat.
Although it is challenging to stick to the list of 72 foods if you are not a major protein lover - the Dukan cookbook offers so many recipes that it certainly won't go boring. Proteins are transformed with creamy non-fat dairy spices made with potent spices and herbs. Curry powders and garlic take shrimp and chicken to another level. Tuna carpaccio is a hit with a bit of soy sauce and tarragon vinegar, herbs and a few other simple ingredients. There is even a Dukan bread recipe and the very important Dukan pancake recipe that allows you to get enjoy a treat while getting in your required daily amount of oat brand while on the Dukan Diet.
Now for the 72 Protein Foods List - These are 72 Foods safe to eat in unlimited quantities on every phase of the diet.
Meat and Offal
Beef Steak
Filet of beef
Sirloin Steak
Roast Beef
Rump Steak
Tongue
Bresaola (air dried beef)
Veal escalope
Kidney
Calf's liver
Veal Chop
Cooked ham slices (no fat, no rind)
Cooked chicken and turkey slices (no fat, no rind)
Fat reduced bacon
Game - Venison, pheasant, partridge, grouse
Rabbit/Hare
Fish
Dab/Lemon sole
Dover sole
Fish roe - Cod, Salmon, Herring, Mullet
Cod
Grey Mullet
Hake
Halibut
Haddock
Monkfish
Mackerel
Plaice
Pollock/Coley
Rainbow Trout/Salmon Trout
Salmon
Sardines
Red Mullet
Sea Bass
Skate
Sea bream
Smoked Salmon
Swordfish
Tuna
Whiting
Turbot
Seafood
Clams
Cockles
Calamari/Squid
Crayfish
Lobster
Dublin Bay prawns
Mediterranean prawns/ Gambas
Mussels
Oysters
Scallops
Whelks
Prawns
Seafood sticks - surimi
Shrimp
Poultry
Chicken livers
Chicken
Guinea Fowl
Ostrich
Poussin
Pigeon
Quail
Turkey
Eggs
Hen's eggs
Quail's eggs
Virtually Fat-Free Dairy Products
Skim milk
Virtually fat-free quark
Virtually fat-free fromage frais
Virtually fat-free cottage cheese
Fat-free greek yogurt
Fat Free natural yoghurt (plain or no-sugar sweetener only)
Vegetable Protein
Tofu
During the attack phase you will also have one and a half Tbsp of oat bran per day. You can eat this in the form of a Dukan galette.
In another post we will look at the additional 28 foods - the 28 Vegetable list that complete the 100 Natural foods for the attack and cruise phases that you can eat in unlimited quantities. Hopefully, you found the Dukan Diet 72 Foods list helpful for your attack phase.
Of the four phases of the Dukan Diet, it is during the first two, the attack and cruise phases that you will lose weight. The other two phases the consolidation and stabilization phases are to maintain and protect that hard earned weight loss.
In his new Dukan Diet Cookbook which is a recipe book created by the Doctor, there are his own recipes and those submitted by avid fans of the diet whose creativity and recipe ideas impressed him. The cookbook focuses on attack and cruise recipes - the pure protein recipes to help you get through the attack phase of the diet with enjoyment as well as those recipes that combine protein and vegetables.
Doctor Dukan has included a list of 100 Safe Foods that you can eat in unlimited quantity between the first two phases of the diet. The first 72 Dukan approved foods are the proteins. These are the foods that you can eat during the attack phase of the diet. These are the ONLY foods you can eat while attacking. You can eat as much as you want - it's like an all-you-can-eat buffet of delicious foods but you must stick to the foods on the list. Dukan makes it clear in his book that in his thirty years of practice, he has had time to ensure that he isn't overlooking foods so stick closely to the food categories and specific proteins and vegetables that the doctor indicates. These are non-negotiable.
Also not negotiable is the amount of water you must drink on the Dukan Diet. 1.5 literes or 48 ounces of water daily. It is crucial to drink enough water during your diet, particularly the attack phase so that you are properly nourishing and flushing out your system.
We will go into more detail on why drinking so much water is important in another post. Just make sure you drink enough water each day on the Dukan Diet.
While on the subject of non-negotiable items on the Dukan plan - it is important to mention physical activity. It is required that you do minimum 25 minutes of walking each day while on the diet. Doctor Dukan goes as far as to prescribe this physical activity as he considers it very important to your success on the diet.
During the attack phase, it is incredibly important that you have all of the foods and enough of them on hand at all times during this challenging phase of the diet. You will lose the most weight during this phase if you don't cheat. You can eat unlimited quantity of the approved proteins, herbs, vinegars and non-fat dairy items so take advantage of that. It is recommended that you eat even before you are hungry so that you don't find yourself getting to the point where you will just eat anything or crave things that are not on the 72 safe food list for the Dukan Diet. On the first day, Dukan advises eating more than you normally would to compensate for the adjustment of not having the foods that you normally eat.
Although it is challenging to stick to the list of 72 foods if you are not a major protein lover - the Dukan cookbook offers so many recipes that it certainly won't go boring. Proteins are transformed with creamy non-fat dairy spices made with potent spices and herbs. Curry powders and garlic take shrimp and chicken to another level. Tuna carpaccio is a hit with a bit of soy sauce and tarragon vinegar, herbs and a few other simple ingredients. There is even a Dukan bread recipe and the very important Dukan pancake recipe that allows you to get enjoy a treat while getting in your required daily amount of oat brand while on the Dukan Diet.
Now for the 72 Protein Foods List - These are 72 Foods safe to eat in unlimited quantities on every phase of the diet.
Meat and Offal
Beef Steak
Filet of beef
Sirloin Steak
Roast Beef
Rump Steak
Tongue
Bresaola (air dried beef)
Veal escalope
Kidney
Calf's liver
Veal Chop
Cooked ham slices (no fat, no rind)
Cooked chicken and turkey slices (no fat, no rind)
Fat reduced bacon
Game - Venison, pheasant, partridge, grouse
Rabbit/Hare
Fish
Dab/Lemon sole
Dover sole
Fish roe - Cod, Salmon, Herring, Mullet
Cod
Grey Mullet
Hake
Halibut
Haddock
Monkfish
Mackerel
Plaice
Pollock/Coley
Rainbow Trout/Salmon Trout
Salmon
Sardines
Red Mullet
Sea Bass
Skate
Sea bream
Smoked Salmon
Swordfish
Tuna
Whiting
Turbot
Seafood
Clams
Cockles
Calamari/Squid
Crayfish
Lobster
Dublin Bay prawns
Mediterranean prawns/ Gambas
Mussels
Oysters
Scallops
Whelks
Prawns
Seafood sticks - surimi
Shrimp
Poultry
Chicken livers
Chicken
Guinea Fowl
Ostrich
Poussin
Pigeon
Quail
Turkey
Eggs
Hen's eggs
Quail's eggs
Virtually Fat-Free Dairy Products
Skim milk
Virtually fat-free quark
Virtually fat-free fromage frais
Virtually fat-free cottage cheese
Fat-free greek yogurt
Fat Free natural yoghurt (plain or no-sugar sweetener only)
Vegetable Protein
Tofu
During the attack phase you will also have one and a half Tbsp of oat bran per day. You can eat this in the form of a Dukan galette.
In another post we will look at the additional 28 foods - the 28 Vegetable list that complete the 100 Natural foods for the attack and cruise phases that you can eat in unlimited quantities. Hopefully, you found the Dukan Diet 72 Foods list helpful for your attack phase.
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