Dukan Diet Menu - What Can I Eat on the Dukan Diet

The Dukan diet is a diet divided into 4 phases and, according to its author, allows to lose about 10 pounds already in the first week. In the first phase, the diet is made only with proteins, and the duration of the diet depends on the amount of weight that the person wants to lose weight.

This diet was created by the French doctor Dr. Pierre Dukan and is fully explained in his book: 'I can't lose weight'. This is a good option for those who need to lose weight quickly, but it is not a diet that changes eating habits. Therefore, it is common to recover all the lost weight in a short time, unless you start another less restrictive diet, when reaching the ideal weight, to maintain the weight.

Dukan Diet Menu - What Can I Eat on the Dukan Diet


Check out the allowed foods, the prohibited ones and how each phase of the Dukan diet works:

Step by Step Dukan Diet


To find out how many days each phase of the diet should last, Dr. Dukan suggests..:


  • For those who want to lose 10 pounds: 1 day in the first phase;
  • For those who want to lose from 13 to 22 kg: 3 days in the 1st phase;
  • For those who want to lose from 24 to 44 kg: 7 days in the 1st phase.


The duration of the other phases varies according to the individual's weight loss, and the only sweets that can be eaten in this diet are Dr. Dukan's egg pudding with skim milk and sugar-free light gelatin. The following is a step-by-step guide to the Dukan diet.

1st phase of the Dukan diet - attack phase


In the first phase of the Dukan diet, only foods rich in protein are allowed to be eaten, and carbohydrate sources and sweets are prohibited.

Allowed foods: lean meat, grilled, roasted or cooked without adding fat, kani, boiled eggs, smoked turkey breast, natural or skimmed yogurt, skimmed milk, cottage cheese. One should always eat 1.5 tablespoons of oatmeal a day, as it satisfies hunger, and 1 tablespoon of Goji berries, for its cleansing power.

Forbidden foods: all carbohydrates, such as bread, rice, noodles, fruits and sweets.

This phase lasts from 3 to 7 days and in it is lost from 3 to 5 kg.

Example of a menu for the attack phase


In the attack phase, food is based only on foods rich in protein. Thus, the menu can be:


  • Breakfast: 1 glass of skim milk or skimmed yogurt + 1.5 cola of oatmeal soup + 2 slices of cheese and ham or 1 egg with 2 slices of cheese. You can add coffee to the milk, but not sugar.
  • Morning snack: 1 natural skimmed yogurt or 2 slices of cheese + 2 slices of ham.
  • Lunch/Dinner: 250g red meat in 4 cheeses sauce, made with skim milk or 3 grilled chicken fillets with cheese and ham topping or shrimp in cheese sauce.
  • Afternoon snack: 1 skimmed yogurt or 1 glass of skimmed milk + 1 teaspoon Goji berries + 1 boiled egg or 2 slices of tofu + 3 slices of ham or 1 soy burger + 1 slice of cottage cheese.


It is important to remember that only 2 eggs are allowed per day.

2nd phase of the Dukan diet - cruise phase


In the second phase of the Dukan diet, some vegetables are introduced into the diet, but carbohydrates are not yet allowed. Vegetables must be eaten raw or cooked in water and salt, and the only sweet food allowed is light gelatine. The seasonings used should be olive oil, lemon, herbs such as parsley and rosemary or balsamic vinegar.

Allowed foods: tomato, cucumber, radish, lettuce, mushroom, celery, chard, eggplant and zucchini.

Forbidden foods: foods rich in carbohydrates, sweets and fruits.

Attention: in this 2nd phase, one day eating only protein and another day eating protein, vegetables and vegetables, until 7 days complete. On the day you eat only protein, you should also eat 1 spoonful of Goji berries and on the other days, 2 spoons.

Example of a menu for the cruise phase


You should follow the menu of the attack phase for protein days. The following menu provides examples of meals for days when protein and vegetables are eaten:


  • Breakfast: 1 glass of skimmed milk or skimmed yoghurt + 1.5 cola of oatmeal soup + 2 slices of roasted cheese with tomato or pancake egg and tomato.
  • Morning snack: 2 slices cheese + 2 slices ham.
  • Lunch/Dinner: 250g of meat in tomato sauce with cucumber salad, lettuce and eggplant or 2 pieces of salmon in mushroom sauce + tomato salad, zucchini and chard.
  • Afternoon snack: 1 skimmed yogurt + 1 teaspoon Goji berries + 2 slices of cheese or 1 boiled egg.


3rd phase of the Dukan diet - consolidation phase


In the 3rd phase of the Dukan diet, in addition to meat, vegetables and vegetables, you can also eat 2 portions of fruit a day, 2 slices of wholemeal bread and 1 portion of 40 g of any type of cheese.

In this phase, it is also allowed to eat 1 portion of carbohydrates twice a week, such as brown rice, whole wheat noodles or beans, and you can have 2 complete meals free, where you can eat any food that has already been allowed in the diet, along with a glass of wine or beer.

Allowed foods: proteins, vegetables, vegetables, 2 fruits per day, wholemeal bread, wholegrain rice, wholemeal pasta, beans and cheese.

Forbidden foods: white rice, white noodles and all other sources of carbohydrates. Forbidden fruits: banana, grape and cherry.

This phase should last 10 days for every 1 kg that the individual wants to lose. That is, if the individual wants to lose even more 10 kg, this phase should last 100 days.

Example of a menu for the consolidation phase


During the consolidation phase, the food becomes more free, and wholemeal bread can be eaten daily. Thus, the menu can be:


  • Breakfast: 1 glass of skim milk or skimmed yogurt + 1,5 cola of oatmeal soup + 1 slice of wholemeal bread with cheese, tomato and lettuce.
  • Morning snack: 1 apple + 1 slice cheese and ham.
  • Lunch/Dinner: 130 g chicken breast in tomato sauce + brown rice + raw vegetable salad or 1 can of tuna with whole noodles in pesto sauce + raw vegetable salad + 1 orange.
  • Afternoon snack: 1 natural skimmed yogurt + 1 tablespoon of Goji + 1 slice of wholemeal bread with cheese.


4th phase of the Dukan diet - stabilization phase


In the 4th phase of the Dukan diet, the recommendations are: do the protein diet once a week similar to the 1st phase, do 20 minutes of physical exercise a day, leave the elevator and use the stairs, and eat 3 tablespoons of oatmeal a day.

Allowed foods: all types of foods are allowed, but preference should be given to wholemeal products and it is mandatory to eat 3 servings of fruit per day.

Forbidden foods: nothing is forbidden, you can have a normal diet.

In this diet it is necessary to drink at least 2 liters of water per day to ensure good intestinal functioning and to eliminate toxins. Other allowed liquids are tea, coffee without sugar or sweetener and zero soda, in moderation.

Example of a menu for the stabilization phase


In the stabilization phase, you can have a normal diet, like:


  • Breakfast: 1 glass of skim milk or skimmed yogurt + 1.5 cola of oatmeal soup + 2 slices of wholemeal bread with light mines cheese.
  • Morning snack: 1 pear + 4 biscuits of water and salt or 3 chestnuts + 1 slice of watermelon.
  • Lunch/Dinner: 120 g meat + 4 cola rice soup + 2 cola bean soup + raw salad + 1 orange.
  • Afternoon snack: 1 skimmed yogurt + 1,5 oatmeal soup + 4 wholemeal toast with ricotta.


It is important to remember that the Dukan diet is restrictive and can cause discomfort, dizziness and weakness, in addition to not taking into account food re-education, which facilitates weight gain after the diet. Therefore, the most recommended to lose weight is to go to the nutritionist and follow his guidelines.

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