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The Dukan Diet was developed for those who want to lose weight and is divided into 3 different phases, in which some types of food should be restricted, especially carbohydrates such as bread, rice, flour and sugar, while giving preference to others.
So, to get the best benefit and lose weight with this diet, here are 3 recipes for each stage of the process:
Phase 1: Attack
At this stage, only foods rich in proteins and fats, such as meat, cheese and eggs, are allowed. The consumption of pasta, sugar, grains, fruits and vegetables in general is prohibited. See more details about each phase of the Dukan diet.
Bread Recipe for Breakfast - Phase 1
Ingredients:
- 1 egg
- 1 tablespoon almond or flax flour
- 1 coffee spoon of baking powder
- 1 tablespoon of curd
Preparation mode:
Mix everything, beating the egg and the flour well to be homogeneous. Takes to the microwave for 2:30 minutes. Then, break the bread in half, fill it with cheese, chicken, meat or egg and place it to toast in the sandwich maker.
Cheese Quiche Recipe - Phase 1
This quiche can be eaten for lunch or dinner and can be filled with other protein foods, such as ground beef, shredded chicken or tuna, for example.
Ingredients:
- 4 eggs
- 200 g of crumbled ricotta cheese or grated cheese or grated mines
- 200 g light cream cheese
- parmesan for sprinkling
- salt, oregano, pepper and green smell to taste
Preparation mode:
Beat the eggs with a fork and mix the cheese and curd. Season with salt, oregano, green smell and a pinch of white pepper. Put this mixture on a small baking sheet and sprinkle the Parmesan on top, taking it to the medium oven at 200ºC for about 20 minutes.
Chicken Tart for Snack - Phase 1
These tartlets can also be filled with cheese or ground meat, and can also be eaten for breakfast or dinner:
Ingredients:
- 2 eggs
- 3 tablespoons shredded chicken
- grated cheese to sprinkle
- Salt and pepper to taste
Preparation mode:
Beat the eggs with the fork and add a pinch of salt and pepper. Distribute the chicken in 3 patty pans and cover with the shakes. Place the grated cheese on top and take it to the medium oven for about 10 to 15 minutes or until the tart is firm.
Phase 2: Cruise
At this stage, you can add some vegetables to the diet, such as tomatoes, cucumbers, radishes, lettuce, mushrooms, celery, chard, eggplant and zucchini.
Mushroom Omelet for Breakfast - Phase 2
Ingredients:
- 2 eggs
- 2 tablespoons chopped mushrooms
- 1/2 chopped tomato
- Salt and pepper to taste
Preparation mode:
Beat the eggs with the fork and add the rest of the ingredients. Make the omelet in a skillet greased with extra virgin olive oil.
Zucchini Pasta - Phase 2
Zucchini spaghetti is a great option to be used for lunch or dinner.
Ingredients:
- 1 zucchini in spaghetti strips
- 100 g ground beef
- tomato sauce to taste
- garlic, onion, salt and pepper
Preparation mode:
Grate the zucchini on a spiral grater, suitable for making vegetable spaghetti. Place to cook in a pan greased with oil and let the zucchini sole its water and become more dry. Sauté the garlic and onion in olive oil, add the meat and season with salt and pepper. Let it cook, add the tomato sauce and then mix with the zucchini noodles. Sprinkle cheese to taste.
Avocado Pate with Cucumber Sticks - Stage 2
This pate can be used as an afternoon snack or as a sauce for zucchini pasta, for example.
Ingredients:
- 1/2 ripe avocado
- 1 col of extra virgin olive oil soup
- 1 pinch of salt and pepper
- 1/2 squeezed lemon
- 1 cucumber quoted in the form of chopsticks
Preparation mode:
Knead the avocado and season with olive oil, salt, pepper and lemon juice. Mix well and eat the cucumber sticks using the avocado cream.
Phase 3 - Consolidation
In this phase, a little carbohydrate can be included in the diet, being allowed to consume up to 2 servings of fruit per day and 1 serving of bread, rice or potatoes twice a week.
Breakfast Crepioca - Phase 3
Ingredients:
- 1 egg
- 2 col of oat bran soup
- 1/2 col of curd soup
- 3 col of grated cheese soup
- salt and oregano to taste
Preparation mode:
Beat the egg with a fork and mix with the other ingredients. Place in a frying pan greased with extra virgin olive oil.
Baked Salmon with Potato - Stage 3
Ingredients:
- 1 piece of salmon
- 1 medium potato in thin slices
- 1 tomato, sliced
- 1/2 onion, sliced
- 1 tablespoon of olive oil
- lemon, salt, garlic, white pepper and parsley to taste
Preparation mode:
Season salmon with lemon, salt, garlic, pepper and parsley. Place in a glass dish together with the tomato, onion and potato, watering everything with the oil on top. Place in a medium oven for about 25 minutes or until the salmon is cooked.
Banana Muffin in the Microwave - Phase 3
This cupcake can be used for an afternoon snack, being practical and easy to make.
Ingredients:
- 1 mashed banana
- 2 tablespoons of almond flour or oat bran
- 1 egg
- cinnamon to taste or 1 teaspoon cocoa powder
Preparation mode:
Beat the egg with a fork and mix the rest of the ingredients. Place everything in a large cup and microwave for 2:30 minutes.
Phase 4 - Stabilization
At this stage, all foods are allowed, but the level of carbohydrates in the meal varies with each person and their ability to maintain weight when including these foods in the diet.
Protein Sandwich - Phase 4
This sandwich can be used for breakfast or an afternoon snack.
Ingredients:
- 1 egg
- 1 col of flaxseed soup
- 1 col of oat bran soup
- 1 tablespoon shredded chicken
- 1 slice of cheese
- 1 pinch of salt
Preparation mode:
Beat the egg well with a fork and add the flaxseed flour, oat bran and salt, mixing well. Take to the microwave for 2:30 minutes. Then break the bread in half, stuff it with the cheese and chicken and put it in the sandwich maker.
Whole Tuna Pasta - Phase 4
This pasta can be used for lunch or dinner.
Ingredients:
- 1/2 cup of penne pasta
- 1 can of tuna
- 2 tablespoon olive oil
- 1 small crushed garlic clove
- 1 tablespoon chopped onion
- 100 to 150 ml of tomato sauce
- Salt and pepper to taste
Preparation mode:
Put the pasta to cook. Drain the canned tuna and season with salt, pepper, garlic and 1 tablespoon of oil. Sauté the onion in the remaining oil, add the seasoned tuna and stir for about minutes. Add the tomato sauce and let the mixture boil for about 5 minutes. Mix with cooked pasta and serve hot.
Eggplant Pizza - Stage 4
This pizza is quick and can be used as an afternoon snack from phase 2 of the Dukan diet.
Ingredients:
- 1/2 eggplant in slices
- Mozzarella cheese
- Tomato Sauce
- shredded chicken
- oregano to taste
- 1 tablespoon of olive oil
Preparation mode:
Place the eggplant slices in a pan, put tomato sauce on each slice and add the cheese, chicken and oregano. Then sprinkle the slices with the oil and bring to the medium preheated oven for about 10 minutes or until the cheese has melted.