Recipes for the Dukan Attack diet - a menu for the week from allowed foods

What to cook at the Dukan Attack

The duration of the first stage of the Dukan weight loss system is calculated depending on the amount of excess weight you have. For example, if you need to lose 5-20 kg, the Attack phase should be carried out no longer than 5 days; if you have an excess body weight of 20-30 kg, you should continue it for a week; people with a 30-kg excess can stick to the protein menu for up to 10 days. The Dukan attack should not last longer, as this threatens with serious negative consequences.

In order not to break during the period of strict gastronomic restrictions, use different recipes for the Dukan Attack diet. With their help, in just a few days you can cleanse the body of accumulated waste products and activate the fat burning process. To consolidate the results of the diet, you should move on to the next stage of the author’s weight loss method. If you create a menu correctly and continue to lose weight, the first phase of the Dukan diet will become very tasty and easy.

Allowed products on Attack

When preparing dishes for weight loss according to Dukan's recipes, you should not use oil - it is better to fry food in a dry frying pan with a non-stick layer, adding a small amount of water to it. In addition, you should not consume salt and sugar during the Attack or at other stages of the Dukan diet. You can add flavor to healthy dishes using natural spices, lemon juice, onions, garlic, vinegar, herbs, etc.

The list of products approved by Dukan for the Attack period, in addition to protein foods, includes bran, but you should stick to the usual crumbly bran and eat 1.5 tbsp. l. per day, otherwise problems with stool cannot be avoided. Other permitted Attack phase products:

• turkey, chicken breast;
• meat by-products (liver, heart, etc.);
• lean meat (you can eat veal, beef);
• eggs;
• seafood (crab meat, shrimp,
• lean fish (pollock, pike, pike perch, cod);
• low-fat dairy products (yogurt, kefir, cottage cheese, milk);
• eggs;
• low fat ham.

Sample menu for the Attack stage for the week

There are certain rules by which the daily diet is formed:

1. The volume of fluid consumed in the form of water, green tea, or Goji berry decoction should be two liters or more.
2. Be sure to consume several tablespoons of bran per day.
3. Dishes can be prepared in a variety of ways, but you should choose one that requires minimal or no use of vegetable oils.
4. No retreats should be allowed. The menu must include only permitted products.
5. To ensure that the dishes are not completely bland, the food is seasoned with spices and salt, but in moderation. You should not overuse sweetener.

If you allow deviations from these five basic principles, it will reduce all efforts to a minimum and jeopardize all subsequent phases.

The bran used for preparing the corresponding dishes is oat bran. The daily diet is divided into four meals, each of which requires drinking.

All the listed dishes and drinks correspond to breakfast, lunch, afternoon tea, dinner and are combined in a given order, for example, for breakfast you always drink either tea or coffee:

DUKAN diet ►Attack ► FIRST DAY. Lost weight from 85 kg to 51 kg

The diet is variable, but if you don’t want to write and look for protein-rich foods yourself, you can take the menu described above as a basis. The advantage is that there are absolutely no restrictions, no need to calculate portions or grams of food eaten.

Recipes for Dukan on Attack

The main requirement imposed by the author's weight loss method is a ban on eating food that is not on the list of permitted ones. Recipes for the Dukan Attack allow you to make the process of losing excess weight enjoyable and healthy, while you can eat as many times as you want. Thanks to the satiety and nutritional value of protein foods, you will not feel hungry while losing weight. Recipes for the Attack stage of the Dukan diet involve healthy cooking methods - baking in the oven, grilling or steaming, boiling, stewing.

Dukan diet: menu for every day of the Attack phase

The phase placed first is considered the most important and effective. It is the Dukan protein diet that will allow you to cope with excess weight without stressing your body, because you definitely won’t have to starve. So, it’s worth creating your regime correctly:

This is a detailed menu for the Attack phase of the diet. It is rich in products that are necessary for the stable functioning of all internal organ systems. The main thing is that the Dukan diet menu for each day of the Attack phase is strictly followed by people who want to lose weight. Do not make adjustments to it, and also do not make any concessions to yourself, so as not to harm your body and your own figure.

But what possible results will such a diet bring? It has been proven that you can lose up to 1-2 kilograms of excess weight per day. The main thing is that you take a responsible approach to compiling your daily menu and choose the right food for breakfast, lunch and dinner...

Also, the menu for every day must be combined with not too intense physical exercise. They will allow you to cope with excess weight much faster, which will not return in the future. It’s worth starting small, for example, with a morning jog. Then you can increase the load by joining a gym or learning a set of exercises that can be done at home.

Recipe for Dukan mayonnaise Attack

• Cooking time: 5 minutes.
• Number of servings: for 10 persons.
• Calorie content of the dish: 149 kcal/100 g.
• Purpose: addition to main dishes.
• Cuisine: European.
• Difficulty of preparation: low.

The Attack phase involves giving up fatty sauces, which includes store-bought mayonnaise. However, it can be replaced by using Pierre Dukan's recipe. Since the diet sauce contains petrolatum oil, during the period of eating protein foods it will not be harmful, but even useful, since it will relieve you of possible constipation. Dukan Attack mayonnaise does not contain prohibited vegetable oils, unlike which the Vaseline product contains 0 calories and is not absorbed by the intestines. Below is a recipe for how to make a delicious sauce.

Ingredients:

• mustard – 1 tsp;
• raw chicken yolks – 2 pcs.;
• salt – 5 g;
• low-fat cottage cheese – 0.25 kg;
• sweetener – 1 tablet;
• Vaseline oil - 1 tbsp. l.;
• lemon juice (or vinegar) – 1 tbsp. l.

Cooking method:

1. Add sweetener dissolved in 1 tsp to the yolks. water.
2. Combine the mixture with mustard and salt, then beat with a blender.
3. Add the curd to the mixture and use the chopper again.
4. Without turning off the device, pour oil into the mayonnaise in a thin stream.
5. When the mixture becomes homogeneous and viscous, add lemon juice to it, mix thoroughly and, if desired, season with crushed garlic, herbs or spices.

Prohibited and permitted products

Any diet consists of mandatory foods and foods that are not recommended to be consumed. And Pierre Dukan's diet is no exception.

What exactly does this nutritionist suggest excluding from your protein diet during the Attack stage ?

• Cereals (buckwheat, rice, pearl barley, millet)
• Fatty meat (pork, lamb, duck, goose)
• Legumes (beans, peas, beans)
• Any sweets and fruits
• Pastry products (bread, buns, cakes)
• Hard cheeses
• Any smoked meats
• Starchy vegetables (potatoes)
• Canned meat and fish
• Alcohol, even the weakest
• Some seasonings (salt, vinegar, ketchup, mustard)

The diet should include predominantly protein foods - this is precisely the point of this diet. Pierre Dukan compiled a specific list of products that must be on the menu.

What can you eat if you decide to lose weight using the Dukan method?

• Lean meat (beef, rabbit, veal, horse meat)
• Offal (tongue, liver, hearts, kidneys, lung)
• Poultry meat (except goose and duck)
• Egg whites (chicken and quail)
• Fish (sea, river, seafood)
• Fermented milk products (kefir, cottage cheese, sour cream)
• Tea, coffee, juice (no sugar)
• Vegetables (without starch) and greens
• Dry noodles (like Shirataki)

Cottage cheese casserole

• Cooking time: 40 minutes.
• Number of servings: for 4 persons.
• Calorie content of the dish: 133 kcal/100 g.
• Purpose: breakfast.
• Cuisine: European.
• Difficulty of preparation: low.

Baking with cottage cheese is not only tasty, but also very healthy, especially for people who decide to follow the Dukan diet. This dessert contains protein and calcium, which are extremely important for losing weight. The recipe for a regular casserole includes flour and sugar, but the proposed version of preparing the dish is no less tasty without these ingredients. Cottage cheese casserole on Dukan Attack is prepared in the oven, microwave or slow cooker. Below is a simple recipe with photos on how to prepare quick and tasty dietary baked goods.

Ingredients:

• eggs – 3 pcs.;
• oat bran – 1.5 tbsp. l.;
• wheat bran – 1.5 tbsp. l.;
• low-fat cottage cheese – 0.5 kg;
• sweetener – 10 tablets;
• baking powder - 1.5 tsp.

Cooking method:

1. Place the curd mass in a deep bowl, grind with a spoon, then mix with bran.
2. Crush the sweetener tablets and add to the cottage cheese along with baking powder.
3. Separate the yolks from the whites. Beat the latter and pour into the curd mixture, stirring again.
4. Fill the silicone mold with the resulting mixture and bake the dish in an oven heated to 180 degrees.
5. After half an hour, the casserole for the Dukan diet will be ready to serve (you can verify this by inserting a stick into the middle of the cake: its dryness will confirm the readiness of the dessert).

What to cook in a slow cooker?

Braised chicken thighs in kefir marinade

Ingredients:

• 1 kg chicken thighs;
• 0.5 liters of low-fat kefir;
• salt, spices to taste.

Preparation:

• cut the meat from the chicken thighs, discarding fat and skin if necessary;
• Place the prepared meat in a multicooker bowl, add salt and spices;
• pour kefir and leave the chicken for at least half an hour so that it marinates and becomes tender;
• then drain off the excess kefir, leaving only the chicken and a small amount of marinade;
• put the multicooker in the “stew” mode for 1 hour;
• This is a lighter version of baked chicken in kefir marinade.

Omelette with shrimp

Ingredients:

• 3 eggs;
• 200 g shrimp;
• 3 tbsp. l. skim milk;
• 1 small onion;
• 1 clove of garlic (or ¼ tsp dry garlic);
• salt, black pepper.

Preparation:

• defrost and dry frozen shrimp;
• in the “fry” mode, fry the onion, fresh garlic (if using, leave dried for later) and shrimp;
• beat the eggs until the white and yolk are combined;
• add milk, salt, pepper, dry garlic (if you didn’t use fresh);
• pour egg mixture over shrimp-onion mixture;
• Cook for 25 minutes in multi-cook mode at 120°C.

Chicken soup according to Dukan

• Cooking time: 50 minutes.
• Number of servings: for 2 persons.
• Calorie content of the dish: 25 kcal/100 g.
• Purpose: lunch, dinner.
• Cuisine: European.
• Difficulty of preparation: low.

Recipes on the Dukan Attack diet involve the use of strictly permitted food products. This phase of the weight loss system is considered the most difficult, since it allows the consumption of exclusively protein foods. However, Dukan soup on Attack with chicken, like many other dishes prepared from protein components, turns out very tasty, satisfying and at the same time light. The egg in the soup can be boiled or raw, and the latter must be shaken in the broth. The dietary recipe allows for the addition of a small amount of salt.

Ingredients:

• greenery;
• chicken fillet – 0.5 kg;
• spices;
• greenery;
• eggs – 2 pcs.

Cooking method:

1. The fillet should be chopped using a blender/meat grinder.
2. Crush the boiled egg and mix with the minced meat, adding salt and seasonings.
3. Form meatballs from the resulting mass and boil them in boiling water (this will take about 10 minutes).
4. The second egg needs to be cut into small cubes and added to the broth.
5. Stirring frequently, cook the soup for 5 minutes, sprinkle with chopped herbs and serve.

How long to maintain the Attack phase?

In order to correctly calculate the number of days that you should spend on Attack, you need to use a special calculator, which can be found on the official website of the Dukan diet in Russia.

Depending on gender, age, current and desired weight (as well as your history of losing weight in the past), the system develops and selects the optimal number of days to comply with the Attack.

It is better to adhere to these recommendations; if you stay in the first phase for too long, further weight loss may slow down.

Fish soup according to Dukan

• Cooking time: 15 minutes.
• Number of servings: for 5 persons.
• Calorie content of the dish: 38 kcal/100g.
• Purpose: lunch.
• Cuisine: European.
• Difficulty of preparation: low.

The dish perfectly diversifies the diet during the Dukan diet, while fish soup can be eaten not only during the Attack period, but also at other stages of the weight loss system. To cook a delicious fish soup according to the proposed recipe, the broth can be prepared from inexpensive parts of fish, which are then removed from the pan, and the soup is finished cooking with beautiful “meaty” fish slices. Dukan soup Attack is prepared exclusively from fresh ingredients and does not contain potatoes or other starchy foods. If desired, you can use several types of lean fish at once. How to prepare the dish?

Ingredients:

• large onion;
• white fish (crucian carp, trout, pike, sterlet) – 0.3 kg;
• pepper, other spices;
• shrimp – 0.3 kg.

Cooking method:

1. Fill a saucepan with cold water and place over high heat. Send the onion (whole) and a piece of fish here.
2. Once boiling, season the dish and wait 10 minutes.
3. In a separate pan, cook the shrimp for 3-4 minutes, then cool and peel.
4. Remove fish and onions from the fish soup. Remove the bones from the fish and return it and the shrimp to the broth.
5. Boil the ingredients for a couple more minutes and remove the container from the stove.
6. Serve fish soup with a slice of whole grain bread and herbs.

Stages of the Dukan Diet

The diet includes 4 stages, each of which has its own differences and is performed only after the previous one is completed:

Stage 1 – “Attack”, the shortest in duration, is designed to activate metabolism and quickly start the weight loss process;

Stage 2 – “Alternation” (“Cruise”), the main phase during which direct weight loss occurs;

Stage 3 – “Consolidation” (“Consolidation”), a period of adaptation of the body to a new state and the recommended nutritional system, during which the result obtained is consolidated;

Stage 4 – “Stabilization”, the final phase of the diet, which is recommended to be followed throughout your life in order to maintain the achieved results.

Only by following a clear plan, observing the sequence and duration of all stages of the diet, can you achieve the desired result without harm to health.

Meatball soup

• Cooking time: 25 minutes.
• Number of servings: for 2 persons.
• Calorie content of the dish: 49 kcal/100 g.
• Purpose: lunch.
• Cuisine: European.
• Difficulty of preparation: low.

Dukan Attack Diet recipes like these are very easy to prepare and can be prepared within half an hour, while their taste can be compared to gourmet restaurant dishes. The main component of the soup is chicken fillet; in addition, eggs are used, which make the minced meat more viscous and easier to mold. Meatball soup is nutritious, flavorful and healthy. How is it cooked?

Ingredients:

• bulb;
• chicken broth – 2 l;
• minced chicken – 0.5 kg;
• spices;
• egg;
• green parsley - 1 bunch.

Cooking method:

1. Boil the broth and add the fried onion cubes.
2. Season the minced chicken, after which, according to the recipe, it should be mixed with a raw egg.
3. Form small balls from the mixture with wet hands or teaspoons. Place the meatballs in boiling water.
4. Boil the soup for 10 minutes, then season it with finely chopped parsley and simmer the ingredients for another 5 minutes.

Omelette

• Cooking time: 10 minutes.
• Number of servings: for 1 person.
• Calorie content of the dish: 118 kcad/100 g.
• Purpose: breakfast.
• Cuisine: European.
• Difficulty of preparation: low.

Eggs are a universal product for the Dukan weight loss system. This nourishing, dietary product is easier to digest than chicken or other types of meat, is quick and easy to prepare, and is used in many recipes. You can prepare many different dishes from eggs - casserole, scrambled eggs, soft-boiled eggs, hard-boiled eggs, but the most delicious option for preparing the product is considered an omelet. If desired, diversify it with any protein fillings and spices. How to prepare a simple omelet according to Dukan Attack?

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Ingredients:

• seasonings;
• green onions;
• egg white – 3 pcs.;
• egg yolk – 1 pc.

Cooking method:

1. Beat eggs with 2 tbsp. l. water, spices.
2. Chop the onion finely and add to the rest of the ingredients.
3. Pour the mixture into a hot frying pan coated with a drop of olive oil.
4. Lightly fry the omelette on one side first, then turn it over to the other with a spatula. Roll the flatbread into a roll and serve, sprinkled with herbs.

Sample menu

For consumption at this stage, Pierre Dukan allows a list of 100 products, from which an individual menu and recipes for the day are compiled; you can diversify it by replacing products. You can view the table of protein products here.

The presented version of the daily menu includes only permitted products; the Dukan diet involves rearranging them, but not forgetting 1.5 -2 tbsp. oat bran taken daily.

First menu option for "Attack"

First breakfast: boiled chicken egg - 1 pc., a jar of natural yogurt (low-fat). Second breakfast: several pieces of fried turkey (300 grams). Lunch: a piece of boiled chicken (400 grams), low-fat cottage cheese - 100 grams. Afternoon snack: a jar (150 grams) of low-fat yogurt, Dinner: a piece of fish (fried or steamed), boiled egg - 1 piece.

Second option for the “Attack” stage

First breakfast: prepare scrambled eggs from the whites of two eggs, add milk (1.5% fat), sprinkle with herbs. Second breakfast: a jar of low-fat yogurt. Lunch: chicken baked with lemon and garlic (300 grams), veal or boiled beef (200 grams). Afternoon snack: boiled shrimp with pepper (seasonings) - 300 grams. Dinner: crab meat, baked mussels - 200 grams each, fish (300 grams) cooked in any way, 200 grams of low-fat kefir.

As can be seen from the first and second menus, the basis is protein products; the Dukan diet, or rather its first stage Attack, does not contain carbohydrates. But you need to be careful - such a menu and a list of certain protein products are contraindicated for certain categories of people who have various diseases of the internal organs of the chronic phase.

Chicken according to Dukan

• Cooking time: hour.
• Number of servings: for 1-2 persons.
• Calorie content of the dish: 143 kcal/100 g.
• Purpose: lunch, dinner.
• Cuisine: European.
• Difficulty of preparation: low.

Chicken meat is one of the main products consumed during the Dukan Attack diet. At the same time, the best part is considered to be the breast, which is rich in protein, contains virtually no cholesterol and is easily absorbed by the body. For adherents of the protein food system, chicken fillet is a real godsend, since the meat lends itself to any type of preparation - baking, boiling, stewing, frying. We suggest cooking Dukan Attack chicken with garlic and spices in the oven. The recipe assumes that the dish can be served both cold and hot.

Ingredients:

• salt, spices to your taste;
• chicken breasts – 2 pcs.;
• garlic cloves – 2 pcs.;
• mustard – 1 tsp.

Cooking method:

1. Rinse the meat, remove all excess - skin, fat, films.
2. Make shallow cuts on the fillet, into which you should place the garlic, cut into thin slices.
3. Salt, season the chicken and let marinate. You should leave the meat for no more than half an hour.
4. Transfer the meat to a baking sheet lined with foil, cover it with the free edge of the wrapper and bake for 20 minutes at medium temperature (do not put the dish in the oven for longer, otherwise the chicken will be dry).

Dietary recommendations

In the Attack phase, you will consume a large amount of protein products and some bran.

Depending on your characteristics, the duration of this phase ranges from 3 to 10 days. Be optimistic, your menu will soon begin to allow vegetables and fruits again. In the meantime, arm yourself with a list of allowed foods, select a few dishes that you especially like, and get ready to become a chef.

The Dukan diet is one of the most democratic in this regard; there are many recipes for desserts and baked goods that meet all the rules of the diet and do not neglect good taste.

Chicken liver

• Cooking time: 40 minutes.
• Number of servings: for 6 persons.
• Calorie content of the dish: 126 kcal/100 g.
• Purpose: breakfast/lunch/dinner.
• Cuisine: European.
• Difficulty of preparation: low.

The author of the diet allows you to eat offal, regardless of their fat content. Chicken liver according to Dukan Ataka is used to prepare a tender pate - a delicious snack on an everyday or holiday table. This dish is convenient to make in large quantities for a week and store in the refrigerator. The pate according to Dukan's recipe can be spread on bread, toast or stuffed with boiled eggs.

Ingredients:

• low-fat cottage cheese – 100 g;
• chicken liver – 0.4 kg;
• eggs – 3 pcs.;
• spices (sage, pepper, rosemary);
• leek or onion – 1 pc.

Cooking method:

1. Thoroughly clean the liver of veins and films, then rinse with cold water and place in a saucepan.
2. You need to pour the component so that the liver is covered with 2 fingers of water.
3. Place the onion here, add salt and cook the offal for half an hour over low heat.
4. Drain the water and cool the component.
5. Boil the eggs separately, peel and chop them finely.
6. Place all ingredients in a blender bowl and blend until a smooth paste is obtained.
7. Place the low-calorie dish according to the Ducanu Attack recipe into a sealable container and place in the refrigerator.

Syrniki

• Cooking time: 15 minutes.
• Number of servings: for 2 persons.
• Calorie content of the dish: 127 kcal/100 g.
• Purpose: breakfast.
• Cuisine: European.
• Difficulty of preparation: low.

Active, working people often do not have enough time to prepare varied, hearty breakfasts. However, some Dukan Attack diet recipes require a minimum of effort and time. Such dishes include cheesecakes, which are prepared from low-fat cottage cheese. This type of breakfast is not only economical, but also very healthy (the lower the fat content of the fermented milk product, the more calcium it contains). Dukan Ataka cheesecakes practically do not differ in taste from ordinary ones - they are just as aromatic, sweet and tender.

Ingredients:

• egg;
• low-fat cottage cheese – 0.3 kg;
• sweetener – 4 tablets;
• bran – 2 tablespoons.

Cooking method:

1. Mix the ingredients thoroughly and form the resulting mixture into cheesecakes, shaped like cutlets.
2. Heat a frying pan and add a little olive oil.
3. Fry the cheesecakes on both sides for 7 minutes over low heat.

Basic principles of the Attack phase

• consume only permitted foods – protein foods;
• be sure to eat 1.5 tablespoons of oat bran per day (they can be replaced with 2 tablespoons of cooked buckwheat);
• walk daily for 20 minutes, heavy training on Attack days is prohibited, but you need to move;
• drink 1.5-2 liters of water, this will prevent dehydration.

Compliance Rules

• Eat little by little in small portions. This tactic helps to reduce the stomach and avoid severe hunger pangs.
• Food can be prepared in different ways: frying, baking, steaming, boiling. Dishes may consist of several products; mixing them is allowed.
• There is no need to count calories, but going below 1200 calories is harmful to the body; stabilization is the best way to consolidate the result.

Do not increase the number of Attack days. If you are recommended three days, there is no need to stretch them out over a week. Otherwise, weight loss will be compensated by the “plateau” effect and subsequent weight loss will slow down.

Crab salad

• Cooking time: 15 minutes.
• Number of servings: for 1 person.
• Calorie content of the dish: 120 kcal/100 g.
• Purpose: lunch/dinner.
• Cuisine: European.
• Difficulty of preparation: low.

As a rule, holiday and everyday salads are prepared with mayonnaise or other fatty sauces. On the Dukan diet, such foods are excluded and store-bought dressings are included in the table of prohibited foods. However, while adhering to a diet, you can prepare Dukan crab salad for Attack with homemade sauce, which has an equally pleasant taste and is harmless to the figure. It’s simple to make: you need to beat an egg with vinegar, mustard, sugar and salt. How to make a salad for the Dukan diet?

Ingredients:

• green onion;
• crab sticks – 6 pcs.;
• eggs – 2 pcs.;
• homemade mayonnaise – 1 tbsp. l.;
• greenery.

Cooking method:

1. Boil the eggs, cut into cubes along with crab sticks.
2. Finely chop the greens and onions, mix all the ingredients.
3. Season the salad with sauce.

Getting into the diet

To reduce possible risks, you must enter the Dukan nutrition system gradually:

• in two weeks, reduce the amount of sugar and salt consumed, since in the first phase “Attack” you will have to completely abandon them (if this is too difficult, you can use a high-quality sweetener and soy sauce, respectively);
• gradually begin to replace wheat bread and baked goods with bran cakes or other similar products;
• reconsider your drinking regime, increasing the amount of liquid you drink per day to 1.5–2 liters.

It should also be taken into account that the proposed method requires certain financial costs for the purchase of fresh and high-quality meat, fish, and other products that are mandatory for inclusion in the diet.