Video: recipes for the Dukan diet for every day

Dr. Pierre Dukan proposed weight loss based on 4 phases. The first and most difficult are Attack and Cruise, but the Consolidation and Stabilization phases are intended to consolidate the result. Dukan's recipes for Attack are based on the consumption of meat. Don't think that the menu will be monotonous. Using these tips, you will be able to significantly diversify your diet and look just like the beauties in the photo.

Recipes on the Dukan Attack

The initial phase is considered the most difficult. Recipes for the first stage consist of protein foods, so the Dukan diet may not be suitable for every person. Such a diet for a week sometimes makes you feel unwell, but the result is worth it. Use the recipes for every day suggested below, and losing weight will be very easy. The Attack stage for Dukan recipes allows:

• meat;
• bird;
• fish;
• seafood;
• eggs;
• dairy products.

Cheese

Recipes for the Dukan protein diet are created on the basis of low-fat products, which cannot be said about store-bought cheese. The solution to this situation is home cooking. For this you will need:

• cottage cheese – 500 g;
• milk (low-fat) – 500 ml;
• soda - tsp;
• egg;
• salt, any seasonings to taste.

Cooking process:

1. Place raw cottage cheese in a saucepan with milk.
2. Heat the mixture and wait until the whey separates.
3. Place the resulting mixture in a colander lined with double gauze and wait until it drains.
4. Place the cottage cheese in a preheated pan, add salt, soda and egg.
5. To prevent anything from burning, stir the ingredients vigorously.
6. Add spices.
7. Has the mass acquired a pleasant consistency? It's time to remove it from the heat, put it in a tray, and put it in the refrigerator to thicken.

Dukan flatbread

There are many variations of this dish, but the Dukan diet during the Attack period requires strictness. A tasty, nutritious flatbread made from healthy ingredients will be an excellent replacement for bread. You can again enjoy your favorite breakfast: a cup of strong coffee with a sandwich. To make Dukan flatbread, you will need:

• low-fat kefir – 100 g;
• cottage cheese – 150 g;
• oat bran – 2 tbsp. l;
• egg whites – 2 pcs.

How to cook?

1. Pour kefir over the bran and leave for 25 minutes.
2. Add cottage cheese, salt and mix.
3. Beat the egg white and add it to the dough.
4. Place the flatbreads in a frying pan, preheat it thoroughly, and fry for 2 minutes on both sides.

Soups

Chicken and shrimp chowder is included in Dukan recipes, it will satisfy your hunger and turn your daily meal into a holiday. To prepare the soup you will need:

• shrimp – 200 g;
• chicken breast – 1 pc.;
• onion feathers - 1 bunch;
• eggs – 2 pcs.

How to cook:

1. Pour water into a pan of suitable volume (about 2 liters) and place the breast. Cook for ten minutes, then add salt and leave on the fire until done.
2. In a separate bowl, cook the shrimp (boil in boiling water for 3-4 minutes).
3. Grind the meat (cubes, fibers), return to the broth, add shrimp and green onions.
4. Before serving, add half a boiled egg to the plate.

Recipes according to Dukan on Alternation

The Alternation phase involves eating proteins and vegetables. Depending on the amount of excess weight, the days alternate, starting from 1:1 and ending with 5:5. You can eat all vegetables except starchy ones, here they are:

• potato;
• radish;
• beet;
• Jerusalem artichoke.

Dumplings

It is difficult to imagine how such food could be included in diet recipes. In fact, if you approach the issue of preparing a dish correctly, everything is permissible. For Dukan dumplings you need (a tablespoon in the recipe):

• corn starch – 3 tablespoons;
• wheat bran – 1 spoon;
• oatmeal bran – 5 tablespoons;
• veal – 200 g;
• onion – 1 pc.;
• egg;
• salt, seasonings.

Cooking process:

1. Grind the meat (lean, ideally chicken, turkey, veal), add grated onion and spices.
2. Grind the bran, add starch and egg. Add water for viscosity.
3. Roll out the dough and make round dumplings.
4. Place meat in each circle in the center, fold, and secure the edges of the dough.
5. Carefully place the dumplings into boiling water, and the signal of readiness will be the moment when they all reach the surface of the water.

Bakery

Don’t think that your diet on a cruise will be devoid of sweets. Using simple recipes according to Dukan, it is easy to prepare not only cheesecakes, but also delicious cookies. For this you will need:

• milk powder – 5 tablespoons (tablespoons);
• wheat bran – 2 tablespoons;
• oat bran – 2 tablespoons (tablespoons);
• gluten – 1 tsp;
• flax seeds – 1 tsp;
• eggs – 3 pcs.;
• kefir 1% – 30 ml;
• baking powder – 1 tsp;
• sugar substitute.

Cooking process:

1. Fry the milk, add all the dry ingredients.
2. Beat eggs with sugar substitute and add to the mixture from the frying pan.
3. Add kefir and stir.
4. Place on a silicone mat in cookie shape.
5. Bake for 30 minutes. at 180 degrees.

Dukan Cake Starbucks

“Carrot” sweetness will be a celebration of the belly for those who are on a diet. Everyone will like this unusual and healthy pastry, and for cooking you will need:

• oat bran and corn starch - 2 and 1 tablespoon (tablespoon);
• low-fat milk – 100 ml;
• carrots – 1 pc.;
• baking powder - tsp;
• sugar substitute;
• cottage cheese – 200 g;
• egg;
• zest – 1 tsp.

Cooking process:

1. Beat the egg, add chopped bran and milk. Leave for 5 minutes.
2. Grate the carrots, add the dry mixtures and transfer everything to the bran.
3. Pour the dough into the mold and leave in the oven for 25 minutes at 180 C.
4. Beat the cottage cheese with a mixer until creamy, add a little sugar substitute.
5. Grate the zest and add to the cottage cheese.
6. Cut the cake into pieces, coat each with the resulting cream.

Bread

For some, the lack of such a product in the diet is a real problem. Using bran and cottage cheese, you can make delicious Dukan bread. For this you will need:

• oat and wheat bran - 6 tbsp. l.;
• cottage cheese – 250 g;
• soda - tsp. (quench with vinegar);
• eggs – 3 pcs.;
• salt, vegetable oil.

Cooking process:

1. Add eggs, bran, and salt to the cottage cheese.
2. Pour a spoonful of quenched soda into the mixture and stir.
3. Transfer the dough to a pan lined with foil.
4. Bake in an oven preheated to 180 C for 45 minutes.

Mayonnaise

Everyone associates such a product with junk food. If you make mayonnaise at home from natural products, you get a delicious salad dressing. Following Dukan's rules, you will need the following ingredients:

• Vaseline oil - 2 tbsp. l.;
• mustard - tsp;
• sugar substitute - tsp;
• lemon juice – 25-30 ml;
• egg;
• salt.

Cooking process:

1. Beat the egg with mustard, salt and sugar substitute.
2. Add oil, lemon juice, stir thoroughly.
3. Cool.

Julienne

A hearty dish according to Dukan will become a universal dish for daily lunch and holiday table. For preparation you will need:

• chicken fillet, porcini mushrooms – 300 g each;
• starch - 2 tbsp. l.;
• bulbs – 2 pcs.;
• milk – 150 g;
• cheese – 100 g;
• salt, seasonings.

Cooking process:

1. Boil the fillet, cut into cubes.
2. Chop the mushrooms and onions and place in a frying pan until the water has completely evaporated.
3. Add chicken, spices, milk and starch to the total mixture. Simmer for 2 minutes.

Fish

Recipe in a slow cooker