Dukan Diet Menu: Chicken Strips

Ingredients:

1 lb Chicken Breast

Seasonings (of any choice you'd like)

Oat Bran (2 tablespoons)

Cooking Spray (Butter Flavored)

Instructions:

Rinse and clean chicken then dry it.

Cut Chicken into strips

Spray chicken with cooking spray.

Sprinkle your preferred seasoning onto chicken.

Roll chicken into oat bran.

Place chicken on a cooking sheet or pan.

Bake for 30 mins

Serve with fat free dipping sauce

Recipe Details:

Estimated Time: 40 mins including preparations.

Servings: 4

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Dukan Diet Menu: Crab Stuffed Peppers

Ingredients:

Paprika (as much as you like)

Tabasco Hot Sauce (as much as you like)

1 Tin of crab meat

2 Large red Peppers (any color you like)

Fat Free Cream Cheese (200 Grams)

Instructions:

Cut Peppers in half and remove core, including seeds.

Place peppers in boiling hot water for 3-4 mins. Carefully remove and let peppers dry.

Mix crab meat and cream cheese with tabasco sauce.

Fill peppers with the mixture.

Sprinkle paprika on top 

Bake peppers in oven for 25-35 mins.

Recipe Details:

Estimated Time: 40 mins

Pairing Suggestion- This dish goes great with smoked salmon! Enjoy

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Dukan Diet Recipe: Basil Chicken In Tomato Sauce

Ingredients:

2 Chicken Breast

Garlic Powder (as much as you'd like)

4 Mushrooms

1 Tomato

Tomato Puree (3 tablespoons)

Cayenne Pepper (few sprinkles)

Black Pepper (few sprinkles)

1/2 Onion

Basil (few sprinkles)

Instructions:

Chop onion and mushrooms into small pieces and dice chicken into medium chunks.

Coat frying pan with cooking spray.

Put chicken into slightly heated pan. Cook chicken halfway before adding onions and mushrooms. Continue to cook until chicken is slightly browned.

Add as much garlic powder as you'd like and stir into everything

Add tomatoes, allow it to boil slightly before adding tomato puree.

Add a few sprinkles of cayenne pepper, basil,  and black pepper. Stir and afterwards let it simmer until slightly thickened.

Recipe Detail:

Estimated Time: 30 Mins

Servings: 2

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Dukan Recipes: Beef Steak

Ingredients:

Crushed Garlic Clove

Balsamic Vinegar

Lean Beef

Soy Sauce (Low Sodium)

Worcestershire Sauce

Instructions:

Mix all ingredients together.

Rub ingredients into the steak

Place steak into a glass bowl and let it marinate for 3-7 hours while refrigerated.

Remove from the refrigerator and let the steak reach room temperature.

Fry steak in a non-stick pan until it is cooked to your liking.

Recipe Details:

Estimated Time to prepare: Up to 8 hours with marinade.

Servings: 1

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Dukan Diet Menu: Honey Mustard Chicken

Ingredients:

3 Chicken Breasts

Sweetener

Fat Free Yogurt (1 cup, plain)

Oat Bran (1-2 tablespoons)

Dijon Mustard (2-3 tablespoons)

Sweetener

Fat Free Yogurt (1 cup, plain)

Instructions:

Mix yogurt, sweetener, and mustard together in a bowl.

After contents are mixed you can dip the chicken into the sauce. You may marinate the chicken for a few hours or you can bake right away.

Before baking the chicken, be sure to cover the chicken in oat bran.

Place in chicken baking pan, pour the leftover sauce onto the chicken, and then cover chicken with foil.

Bake for 30-40 mins at 350F/180C

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Dukan Diet Menu: Attack Phase Sample

With all the permitted foods on the Attack Phase list, there are a lot of alternatives to select from when it comes to planning foods for your daily eating plan. If you remain within the suggestions of the permitted foods list, you'll be well on your way to attaining your target weight, no matter which blends of foods you select.

Here below is a sample selection of the Attack Phase:

Breakfast:
Green Tea or a cup of water
Oat Wheat bran Pancakes
Turkey or ham slices

Lunch:
Glass of water
Steamed Fish Or Prepared Salmon


Dinner:
Glass of water
Roast chicken or Turkey breast


This is just an example of the many different blends of foods you can enjoy while you  are on the Dukan Diet. You should be innovative, and remain within the suggestions of the permitted foods lists. Enjoy!

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The Stabilization Phase

Best wishes to the individuals who have pushed themselves and made it into the final level of the Dukan Eating plan, which is the Stabilization level.

In the Stabiliazation Phase you are free from all limitations. Now is the time you keep build on the great diets routines you’ve obtained in the past three levels.

Just remember to proceed with eating 2 tbsps of oat wheat bran, as well as drinking plenty of water everyday. Keep exercise in your daily routine also.

If you so happen to feel yourself falling out of the Dukan Diet way of life, return to 2 protein days a week and you should be right back on focus. Enjoy your new way of life.

Learn all about the Dukan diet menu Eating plan levels and delightful choices.

The Consolidation Phase

The Consolidation Phase is the 3rd phase of the Dukan Diet Diet. It is in this phase where you begin to get back into a regular lifestyle, without gaining the weight back that you have worled so hard to lose.
Learn more about the dukan diet menu and all of it's phases

Cruise Phase

Once you have accomplished the Attack Phase, it's an opportunity to now graduate into The Cruise Phase.

It is in The Cruise Stage that you begin to appear and concentrate on body weight with healthy weight-loss, which will be about two lbs weekly. Although this may seem like a more slow process after an efficient Attack Phase, this process is better for long lasting results.

The Cruise Phase functions according to tempos that contain Pure Protein, and Fresh vegetables.

Cruise Phase Rhythms

5PP + 5PV- The original rhythm whch changes every five days. However five times may seem like a lengthy process for a beginner in any diet, it is considered to be challenging to follow and needs stronger commitment.


1PP + 1PV- Dr. Dukan now suggests dieters to do the one day rhythm, as it often has similar results to the 5/5 one, but it is easier on the individual.


2PP + 5PV- This rhythm is better suited for those who are older, and/or and don't have much body weight to get rid of. The weight-loss will be slower using this strategy than the other two above.




Allowed Vegetables:

Artichoke
Asparagus
Aubergine
Broccoli
Cabbage, Cauliflower, Brussel sprouts
Celery
Chicory
Courgette
Cucumber
Fennel
French beans
Leeks
Mushrooms
Onion
Peppers
Pumpkin
Radish
Salad
Sorrel
Soya beans
Spinach
Swede
Swiss chard
Tomatoes
Turnip
Carrots and beetroot are authorized in moderation


Cruise Level Diet strategy Rules:
Oat bran Intake can now be raised to 2 tbsps. a day. Workouts can also be enhanced from a 20minute walk to now a more intense 30minute walk

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The Attack Stage

The Dukan Eating plan, starts 1st with the Attack Stage. Since the move into diets can be a bit of battle, The Attack Stage allows you to eat as much as you want, as long as it's on the permitted meals list.

During The Attack Phase it is essential that you identify proper consuming habits. Drinking water will be necessary to consume lots water and the over-working of the kidney system during this great high protein diet. Be sure to consume at least 1.5 liters water per day.

Along with water it is essential that in this phase you also implement the a work out plan. Particularly in the form of a 20 minute walk each day. Strenuous working out isn't necessary at this stage in the diet.

Users of The Dukan Eating plan should become comfortable to perhaps the most essential component, which is Oat Wheat bran. 1.5 tbsps of oat bran should be absorbed each day, and can be absorbed in any way you like, such as porridge, yogurt, hot cakes etc.

The Allowed Foods
Chicken and turkey (except skin and outside part of wings)
Ham (low fat and lean)
Any seafood (except processed in oil or sauce)
Beef, veal, or hen liver
Shellfish and crustaceans
Lean meat, veal or bunny (mince under 10%, prevent ribs)
Dairy products (low fat, below 5% fat)
Eggs (up to two per day, endless egg white wines but watch the yolks if you have great cholesterol)
Sweeteners (except fructose based), therapy, mustard, spices or herbal remedies, herbal remedies, beans, red onion (as spice), freshly squeezed orange veggie juice (only as liven, not for drinking), sugar-free natural catsup (in moderation), sugar-free eating gum


After 5 Days if you have not seen any weight-loss results continue to step 2 which is The Cruise Stage.

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Dr. Pierre Dukan is a physician and a health expert from France. He is also the creator of the well-known and efficient Dukan diet Eating plan technique.

Dr. Dukan was experienced with an overweight patient in 1975. It was typical during these times for overweight individuals to be placed on low nutrient diets. Dr. Dukan however, didn't think this technique was efficient. It was then that Dr. Dukan designed his own technique of diets, which contains four phases:

Attack
Cruise
Consolidation
Stabilization

After about 2 decades of analysis on this modern technique of diets,  Dr. Dukan launched a publication known as "Je Ne Sais Pas Maigrir," which results in "I don't know how to shed weight." The publication went on to be a best seller globally, and Dr. Pierre Dukan has since become one of the most well known bodyweight medical experts.

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