Dukan Diet Plan (Printable PDF)
The Dukan diet plan like a few other diet plans is based on the premise of low carb intake while improving the protein intake of the body.
The Dukan diet is popular for its strict approach to dieting, although it ascertains successful fast and sustained weight loss testimonies.
In this article, we shall bring to your awareness all necessary information on this diet.
What is the Dukan Diet Plan?
The Dukan diet was proposed by a French specialist in weight management Dr. Pierre Dukan, after hanging so much around weight loss patients he was moved to help their plight and this birthed the Dukan diet.
The Dukan diet is essentially oriented around the low-carb, high quantity of rich lean protein, and other food the diet necessitates for followers.
It has over the years since its invention traveled far and wide to many countries and gained good acceptance from people.
List of Printable Dukan Diet Plans (PDF)
|Dukan Diet Meal Plans|
|Vegetarian Dukan Diet Meal Plan|
|Dukan Diet Meal Plan for Women|
|Vegan Dukan Diet|
|Dukan Diet Phases|
|Dukan Diet Cruise Phase Meal Plan|
|Dukan Diet Attack Phase Meal Plan|
|Dukan Diet Consolidation Phase Meal Plan|
|Dukan Diet Stabilization Phase|
How does the Dukan diet work?
It simply works in a succession of four phases, each face with its requirement.
Followers of this diet must have set a goal weight they intend to achieve before starting this diet, this is because how long you stay in each phase is determined by how close you are to your weight goal.
The Four Phases of the Dukan Diet Are:
This phase runs for a week, you are placed on a strict diet of unlimited lean proteins and 1.5 tablespoons of oat bran daily.
The oat bran suppressed hunger being rich in fiber (it increases by more than 15 times its size in the stomach).
This phase also requires its followers to exercise 20 minutes daily, at the end of this phase you must have lost above 3kg of weight.
See more on Dukan Diet Attack Phase Food List
This phase could run between 1-12 months depending on your weight goal.
It permits an alternation between lean proteins and non-starchy vegetables alongside 2 tablespoons of oat bran every day.
You are also required to exercise 30 minutes daily. In this phase, you have a target weight to lose weekly.
The weight loss result of following Dukan diet cruise phase meal plan determines how long you should remain in this phase.
This phase is targeted at not regaining weight rather than losing weight.
The dieter is allowed to take unlimited lean protein, little carb, some veggies, little fat, and of course, one day of lean protein only is compulsory in the week.
The oat bran intake is increased to 2.5 tablespoons, and you are required to exercise for 25 minutes daily.
This is a long-term phase, you are not expected to gain or lose weight but have a stable weight.
You are permitted to eat whatever you like while sticking to diet rules such as
3 tablespoons of oat bran daily,
Exercising 20 minutes daily,
Strict avoidance of escalators or elevators.
See a summary of Dukan Diet Phases
What Do You Eat on Dukan Diet and What to Avoid?
This section is arranged to meet each phase’s food requirement. Pay attention and enjoy!
Attack Phase (Mainly lean protein & minimal calories)
The Dukan diet Plan – Attack phase lean protein
Lean pork, beef, venison, veal, bison, poultry without skin,
Liver, tongue, kidney, eggs, fish, all types of shellfish,
Non-fat dairy products (restricted to 32 ounces or 1 kg per day), such as milk, yogurt, cottage cheese, and ricotta,
1.5 tablespoons (9 grams) of oat bran daily (mandatory),
Small amounts of lemon juice and pickles,
Seitan, a meat substitute made from wheat gluten,
Tofu and tempeh,
At least 6.3 cups (1.5 liters) of water per day (mandatory),
Unlimited artificial sweeteners, shirataki noodles, and diet gelatin,
1 teaspoon (5 ml) of oil daily for greasing pans.
Cruise Phase (Alternation between attack phase and Veggies)
Dukan diet plan – cruise phase veggies and meat
Kale, spinach, lettuce, and other leafy greens,
Broccoli, cauliflower, cabbage, and Brussels sprouts,
Bell peppers, asparagus, artichokes, cucumber, tomatoes, etc.,
Eggplant, celery, mushrooms, green beans, onions, shallots, and leeks,
Spaghetti squash, pumpkin, and turnips,
1 serving of carrots or beets daily,
2 tablespoons (12 grams) of oat bran daily (mandatory),
Other than 5ml oil in a salad, fat should be avoided.
Consolidation Phase (Rich mix of Attack & Cruise Diet)
Dukan diet plan – consolidation phase whole-grain legumes
One “pure proteins” day per week, which permits only foods from the Attack phase.
Two slices of whole-grain bread per day, with a small amount of reduced-fat butter.
1–2 servings of starches per week, like 8 ounces (225 grams) of pasta and other grains, corn, beans, legumes, rice, or potatoes.
One serving of cheese (1.5 ounces or 40 grams) per day.
Roast lamb, pork, or ham 1–2 times per week.
2.5 tablespoons (15 grams) of oat bran daily (mandatory).
Celebration meals: Two “celebration meals” per week, including one appetizer, one main dish, one dessert, and one glass of wine.
No food is strictly off-limit in this phase, refer to the explanation on phases above in this article to know the rules to stick to while in this phase of long-term weight maintenance.
Sample Meal Plans
This section gives you a lineup for breakfast, lunch, and dinner for each of the phases discussed so far.
Attack Phase Meal Plan
Coffee or tea with non-fatty milk, and sugar substitute
Non-fatty cottage cheese with 1.5 tablespoons (9 grams) of oat bran, cinnamon, and sugar substitute
Shirataki noodles cooked in bouillon
Lean steak and shrimp
Of course water!
Decaf coffee or tea with non-fatty milk and sugar substitute
Cruise Phase Meal Plan
3 scrambled eggs
Coffee with non-fatty milk and sugar substitute
Greek yogurt, 2 tablespoons (12 grams) of oat bran, and sugar substitute
Grilled chicken on mixed greens with low-fat vinaigrette
Steamed broccoli and cauliflower
Baked salmon fillet
Decaf coffee with nonfat milk and sugar substitute
Consolidation Phase Meal Plan
Omelet made with 3 eggs, 1.5 ounces (40 grams) of cheese, and spinach
Coffee with non-fatty milk and sugar substitute
1/2 cup (81 grams) of cottage cheese with 2 tablespoons (12 grams) of oat bran, cinnamon, and sugar substitute
Turkey sandwich with two slices of whole-wheat bread
Decaf coffee with non-fatty milk and sugar substitute
1 medium apple
Frequently Asked Questions
Question: How much evidence validates the Dukan diet plan?
Answer: there are not/many scientific pieces of evidence, but the goal is the testimony of people who used the diet and concerning testimonies the Dukan diet plan is applaudable.
The premise (high lean protein & low carb) upon which the diet is built is strong scientific evidence for weight loss.
Question: How safe and sustainable is this diet plan?
Answer: It is safe, but if you have liver, kidney, and gout problems see your doctor before starting this diet (I recommend this for everyone whether sick or not). You would agree with me that the last two phases are an eye-opener on the sustainability of the diet.
Dukan diet is a list of 100 foods that have a minimal calorie count. Proteins and veggies are the major components of the Dukan diet. Dukan diet plan requires low carbs and fats.
Question: How much weight can you lose on the Dukan diet in a week?
Answer: On average, you can expect to lose 4-6 pounds a week. The first week of the Dukan Diet, is the “Attack Phase.”
After that, when talking about the “Cruise Phase”, you will likely lose around 2 pounds a week.
Lastly, the consolidation and stabilization phases focus on maintaining the weight you have lost during the Attack and Cruise phases.
In short, if you are in the attack phase, then expect to lose around 4-6 pounds a week. Whereas, if you are in the cruise phases, expect to lose about 2 pounds weekly.
See Also Dukan Diet food list
Printable Dukan Diet Plan (Printable PDF)
You can save the Dukan diet meal plan as PDF or simply print it.
|Days||Breakfast||Lunch||Snack||Dinner||Total calories for the day|
|Sunday||2 hard boiled eggs Calories:144||Chopped beef and steaks Calories:350||Greek yogurt Calories:106||2 cups of cauliflower Calories:54||654|
|Monday||Egg fried in olive oil Calories: 90||1 cup of asparagus and shrimp(3oz) Calories:116||Cheese and cream Calories: 19||Cooked shrimp Calories: 84||309|
|Tuesday||Ham, 3 slices(2 oz) Calories: 69||Fish and salmon(1oz) Calories:161||3-4 Celery sticks Calories: 16||Beef and tenderloin(6oz) Calories:274||520|
|Wednesday||Cooked bacon Calories:162||Squach and acorn(1 cup) Calories: 27||Raw cauliflower (1cup) Calories: 27||Asparagus (2cups) Calories:64||280|
|Thursday||Ham, 3 slices (2 oz) Calories: 69||Trimmed pork and loin(4 oz) Calories: 194||Baby carrots(8) Calories: 35||Cheese and non fat cottage(1cup) Calories:104||401|
|Friday||Turkey slices(97% fat free) Calories:81||Fish, salmon Calories:191||Cheese and cream(fat free) Calories: 19||3 slices of cooked bacon Calories:162||453|
|Saturday||Ham, 3 slices(2 oz) Calories: 69||Cooked shrimp(3 oz) Calories: 84||Non fat Greek yogurt(6oz) Calories:106||1 tbsp of fat free sour cream Calories:9||268|
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Dukan Diet Recipes (Video)
According to proponents of the Dukan Diet, you can expect to lose up to 4 to 6 pounds in the first week during the Attack Phase, and 2 pounds a week during the Cruise Phase. During the Consolidation and Stabilization phases, you will focus on weight management.
Of these 45 fruits, try to avoid four of them: 1. Bananas, which are both high in sugar and a poor source of vitamins and micronutrients.
During the “Attack” phase (1-10 days), you eat all the lean protein you can handle, plus 1.5 tablespoons of oat bran and at least 6 cups of water daily. In the “Cruise” phase (which can last several months), you add unlimited amounts of non-starchy veggies every other day, plus an extra half-tablespoon of oat bran.
What beverages can I consume while on the Dukan Diet? You can drink coffee and tea without sugar (iced and hot). You can also drink milk and other dairy beverages provided they are fat free and low in sugar and carbohydrates.
The consolidation phase
Every day, they can now eat: unlimited quantities of protein and vegetables. one piece of fruit. 1.5 ounces of hard-rind cheese.
How much cheese are you allowed on the Dukan diet in the Consolidation phase? You are allowed 40grams of cheese a day. It's best to have the whole portion in one meal though.
No. Fruit is off the menu until the Consolidation phase. Fruit is high in sugar and it's better to focus on vegetables initially before you add fruit to your diet again. There is one exception - goji berries, which are allowed in small quantities.
Starches: 1–2 servings of starches per week, such as 8 ounces (225 grams) of pasta and other grains, corn, beans, legumes, rice, or potatoes. Meat: roast lamb, pork or ham 1–2 times per week.
Home » Dieting » FAQs » Is popcorn allowed on the Dukan diet? No kind of popcorn is allowed on the diet, as corn from which popcorn is made is not allowed. Most popcorn comes with extra salt, often accompanied by butter or sugar when coated with toffee or chocolate.
During the Dukan Attack Phase foods should be cooked without any added fat so grilling or roasting is best. In addition, you can use spices, lemon zest, soy sauce, herbs, garlic, vinegar, onions, shallots, gherkins and mustard to add flavour.
Dukan does not approve of protein shakes. A big part of the diet is learning to eat proper, healthy food and you should be getting all the protein you need from the allowed foods. With that said it is OK to use these on rare occasions or in an emergency. As they are a better option than succumbing to junk food.
Home » Dieting » FAQs » Are you allowed bacon on the Dukan Diet? The short answer is no. However there is a lean, low fat bacon you can sometimes get and that is allowed as it is under 5% fat.
Home » Dieting » FAQs » What can you drink on the Dukan Diet? The Dukan Diet requires you to drink 1.5 litres day and you can achieve this with a variety of drinks. - diet sodas: any without sugar, e.g.: diet coke, coke zero, etc.
Onions and the Dukan Diet
Onions are allowed in all the phases of the Dukan. Onions are a very rich source of fructo-oligosaccharides. These oligomers stimulate the growth of healthy bifidobacteria and suppress the growth of potentially harmful bacteria in the colon.
Stay away from sugary cocktails and opt for wine or spirits and soda says Dr Dukan. 'The best alcohol is wine and the best one is red. For spirits the best is vodka mixed a lot with soda, ice and lemon slice.
There can be unpleasant side-effects of the Dukan diet, including headache, feeling sick (nausea), constipation, bad breath and extreme tiredness (fatigue). There has not been enough research to confirm the safety of following the Dukan diet.
These are the four phases of the Dukan diet: Attack phase (1–7 days): You start the diet by eating unlimited lean protein plus 1.5 tablespoons of oat bran per day. Cruise phase (1–12 months): Alternate lean protein one day with lean protein and non-starchy veggies the next, plus 2 tablespoons of oat bran every day.
She loves chicken, lamb and sea food but often goes meat free as well. Kate Middleton prefers consuming desserts occasionally. Her daily meals comprises of lots of vegetables, sea food, salads and fruits to get the required amount of vitamins, carbohydrates and proteins.
You are not allowed:
Beans. Lentils. Avocado. Any fruit (as these are higher in carbs)