Welcome to the Dukan Diet Plan Menu! Scroll down for the free diet plan menu!
If you do not know what the Dukan diet is, check out our “What is the Dukan Diet” section. On the other hand, if you do know what the Dukan Diet is, then check list of the 100 allowed food list, and make sure that you got it all covered!
Here is a quick preview of the 4 phases, which are explained in detail as you scroll down
1 – Attack – only 72 high protein foods
2 – Cruise – you add the 28 vegetables on the diet and in here you are going to see the results of your true weight
3 – Consolidation – prepares your body for the weight lost and it has a ration of 10 days/kg
4 – Stabilization – the easiest and somewhat the most essential in which the dukan diet has to be followed one day per week for the rest of your life (do not get scared, just check the list of allowed foods and everything will seem normal)
And do not forget : Follow the Rules!
Update: How are you guys doing? Hows the diet going?
Attack
This is it, make up your mind and start. It is going to be a little uncomfortable in the very beginning. Your body and mind have its own eating habits and the sole purpose of this diet is to change them. Some of us are obsessed with chocolate or any other sugary snacks or drinks, those have to go away. Get a good amount of allowed foods, so when in need of a snack, you can eat those.
Also, during this phase, your body will feel the lack of the usual foods that you have in your system, thus you are going to feel a little tired – this tiredness is mainly the carb-cravings that you might have. Everything will go away in 2 to 3 days, simple as that. Make sure to eat the 3 main meals of the day so that you do not get hungry. Skipping a meal is bad, one of the big dont’s!
Remember, this phase is about getting your body to understand that what have you been eating is not good, and its time to start with a new way of doing things! It lasts 5-10 days depending on your starting and current weight and progress.
The rules of this phase are important and strict, and to make sure that you are aware of that, we have posted them as a menu item.
There are a couple of rules that should not be broken if you want this diet to work
First, you can eat only from the allowed foods that is on the 100 food list!
Second, Oat Bran is a key ingredient – make sure to take around one and a half tablespoons (1.5) from the list.
Third – it does not matter how much you are strict to the rules, but if sit and do nothing all day, it is not gonna work. If you have not gotten the hint, we are talking about exercise. Nothing impressive – just a 20 minute walk everyday – it is not much, just a walk to the grocery store or your day to day errands 
Fourth and last – also the most important – water! Drinking water is required and necessary. Considering that you are engaging in a high-protein diet, your body needs a lot of water, to maintain constant hydration. The minimum amount is about one and a half liter (1.5 liters = about 50OZ)
Cruise
After finishing the Attack phase of the Dukan Diet, now its time to get where your are headed. Now its all about alternating while maintaining a simple rhythm. This is the phase where vegetables are included and you have to alternated from a pure protein day to a protein and vegetable day.
So, one day just pure proteins from the list, and the next day proteins and vegetables!
Now you may want to increase the daily exercise from 20 minutes to 30 minutes (take an extra trip and visit a friend!). Also, you should increase the Oat Brain from 1.5 to 2 tablespoons per day!
Ideally you should be loosing around 1kg ( approximately 2 pounds) so that your body adapts to the wight-loss. After you archive the wanted weight, you should jump to the next one, phase 3!
Here is the list of vegetables if you have forgotten them :
Vegetables
- Artichoke
- Asparagus
- Aubergine
- Beetroot
- Broccoli/purple sprouting broccoli
- Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage)
- Carrot
- Celery/celeriac
- Chicory100 Natural Foods That Keep You Healthy
- Courgette
- Cucumber
- Fennel
- French beans/string beans/mangetout
- Leek
- Mushrooms
- Onion
- Palm hearts
- Peppers (sweet)
- Pumpkin/marrow/squash
- Radish
- Rhubarb
- Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel
- Soya beans
- Spinach
- Swede
- Swiss chard
- Tomatoes loo.
- Turnip
Consolidation
Now this is the real deal – you are at your target weight and you need to stick to it! The duration of this phase is determined by the weight that you lost: for each 1kg that you lost, you have to be in this phase for 10 days (or for our audience that uses the imperial system: for each 1 pound that you lost, you have to be in this phase for 5 days).
Do not get discouraged! It may seem a long time, but your body has to get used to the new weight and not gain it all back! Plus, other foods are going to be added to your list! And here are the additions to your list:
2 normal portions of starchy products per week (wholegrain pasta and rice, beans, lentils)
40 grams of guoda, swiss or cheddar cheese per day
1 fruit portion per day
Pork or lamb once a week
Last but not least twice a week you can have a celebration meal (yeah. you can go crazy, from french fries to pizza).
You know that there is a big BUT coming after this statement. Make sure not to eat more than one serving and not in a row, give your body time to get used to it and leave it enough time to process this food!
And of course, do NOT forget to have 1 pure protein day per week, and this is important!
It is pretty straight forward, by this time you are used to it, so it seems harder than it is! Do it!
Stabilization
Congratulations if you made it till here! This is the fourth and last phase of the Dukan Diet!
This phase is more of a way of life from now on for you, and as the others, it has a couple of simple and somehow understandable rules:
Rule 1 – Stick to one pure protein day a week (to make it rhyme, stick to Protein Thursday!)
Rule 2 – Just making it to this phase, you have learned so much about eating well and developing good habits – now its right about time for you to put these to use! These rules are all about eating lightly and slowly, consume Oat Ban daily, trust yourselves, walk more and that is about it!
There you go! Done!
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