Tired of poor food? Eat kebab according to Dukan!

Option 1

• Products needed:
• Turkey breast fillet - less than a kilogram.
• Bulb onions.
• One red bell pepper.
• Two tomatoes.
• Garlic, herbs, salt, ground pepper - everything according to taste preferences.

1. Rinse the turkey fillet well and divide into medium-sized pieces. All vegetables, except the onion, are cut into slices.
2. Roll the meat in a mixture of pepper and salt. The onion is cut into rings. After preparing all the necessary ingredients, place a layer of meat in a large saucepan or stewpan, followed by vegetables. There should be four rows.
3. The contents of the dishes are filled with water so that it is a couple of centimeters higher than the level of the laid out ingredients.
4. After the water boils, leave to simmer over low heat. When the stew is almost cooked, add finely chopped garlic and herbs. That's all. The turkey is made according to Dukan.

PP turkey in a slow cooker

Do you like vegetables? Then be sure to try this option for lunch or dinner.

• 400 grams of idea. Cut into pieces.
• 100 grams green beans
• 100 grams Brussels sprouts
• 1 onion. Let's chop.
• cup of carrot cubes
• spices to taste

Place all ingredients in a bowl, add spices and a little water. Set the Extinguishing mode for 60 minutes.

Important! Don't forget to include vegetables in your meal plan. They contain fiber, which gently and carefully cleanses our intestines and removes toxins. You need to eat at least 30 grams of fiber per day. A large amount of fiber is found in green vegetables. Another big plus of these vegetables is that they contain few calories.

• Dietary vegetable stew in a slow cooker
• Millet porridge with chicken in a slow cooker

Option 2

Stewed turkey using the second cooking method is suitable for lovers of spicy foods. You will need:

• Turkey loin – 1 kilogram.
• A couple of small spoons of mustard. For a less savory taste, one is enough.
• Low percentage natural yogurt.
• Salt pepper.

Turkey according to Dukan: cooking method

1. Stew can be made either in a slow cooker or in a regular saucepan. Rinse the turkey. Cut into pieces. Add salt and pepper to taste.
2. Place in a bowl and add water. The recipes for preparing the meat itself are no different. Bring to readiness over low heat. When the process comes to completion, add mustard, yogurt and leave for another couple of minutes.

Turkey Stew recipes can be used for everyday lunches and dinners. But what if the holidays come and you want to do something more festive for your guests? This problem can be solved quite simply. The well-known French meat will be an excellent dish on the table of a caring housewife. It is possible to cook without harming your figure. Fans of the Dukan diet have developed their own recipes.

How to cook turkey fillet

The bird weighs about ten kilograms, so baking it entirely is problematic. Because of this, turkey thigh fillet is becoming in demand. Recipes for how to cook this deliciously have their own secrets. can be not only from the thigh, but also from the breast. Each cut has its own taste and differs in cooking technology. They are not recommended to be mixed in one dish. Thigh, unlike breast, takes longer to cook.

There is more than one option for turkey thigh fillet dishes. Recipes for how to cook it deliciously may include different ways of cooking meat and many options for combining it with other products. Fillet can be boiled, baked, fried, stewed and added to salads. Many argue that it is better to cook this part of the turkey in the oven. This way the finished dish remains as juicy as possible.

Meat in French

In order not to get extra calories, turkey is used to cook meat in French. Stewed or baked in the oven, it does not lose its nutritional value. There are a variety of French meat recipes available. It is worth considering the one that is suitable for the Pierre Dukan diet.

Cooking meat in French

1. The main component is turkey loin. Rinse, cut into portions. The pieces are rubbed with salt and pepper and sprinkled with lemon juice. Leave to marinate for a couple of hours in a cold room.
2. While the meat is infusing, you can grate cheese (low-fat varieties) and cut the onion into rings.
3. Place the turkey on a baking sheet. Grease the pieces with low-calorie cottage cheese on top. After that, decorate with onion circles and grated cheese.
4. When the oven heats up to 200 degrees, set the dish to cook for 45-60 minutes. The French-style meat is ready. The golden cheese crust will certainly whet the appetite of your invited guests.

Who said healthy food can't be fun? Pierre’s diet is not at all difficult to follow, especially since dietary recipes will not leave anyone hungry. Turkey stew or French style diversifies the menu not only of those who adhere to the Dukan weight loss method, but also of ordinary food lovers.

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Diet recipe with turkey thigh

Don't know how to deliciously bake a turkey thigh? We suggest doing this with soy sauce. It will give our dish additional aroma and taste.

• turkey thigh. Wash and dry with paper napkins.
• 3 tbsp. l. soy sauce. By the way, a good sauce should contain only water, soybeans, wheat and salt. If it contains various harmful additives and preservatives, then it is better not to take such a product.
• 1 tbsp. l. lemon juice. You will be surprised, but lemon juice can also be replaced with orange juice. It goes wonderfully with soy sauce.
• spices
• 1 tbsp. l. olive oil

Combine the ingredients for the marinade and rub it into the thigh. Leave for one hour, then put in the oven. The form can be covered with foil. Cook for 1 hour at 180 degrees. 15 minutes before the end, remove the foil.

Diet turkey goulash

Dukan diet menu Attack phase recipes with photos

The main difficulty for practitioners of the Dukan diet is hot dishes, when the menu is limited to only 12 varieties of meat, fish and poultry. In addition to the main courses, we will also focus on desserts. The main secret is to cook correctly, do not fry, do not use oils and fats.

Description and method of preparation:

From the specified quantity I got 14 medium-sized cutlets.
1) Grind 1 onion, garlic, herbs, all spices and 30 ml of water in a blender.

2) Add the chopped turkey fillet to the blender and grind everything.

3) Add a beaten egg and a finely chopped second onion to the resulting mixture, mix everything thoroughly - the minced meat is ready.

4) Cut out the “bottom” for your frying pan + 3 cm for the sides from parchment paper.

5) Drop the vegetable oil into a heated frying pan. oil (about 1 teaspoon), cover the top with paper, use a spatula to distribute the oil under the paper.

6) Reduce the temperature to half or less from the power of your stove.

7) Using 2 spoons, form cutlets and place on paper.

Fry only covered on each side for 5-6 minutes.

Tips: - adjust the temperature depending on the characteristics of your stove; - when frying on the second side, the cutlets may begin to burn - add a little water; - Be sure to fry each next batch of cutlets on a new sheet of paper, add oil to the pan as needed.

9) Fry the next cutlets in the same way.

10) I recommend placing the cooked cutlets in another bowl, adding water to half the level of the cutlets and simmering over low heat for about 10 minutes for juiciness.

The main difficulty for practitioners of the Dukan diet is hot dishes, when the menu is limited to only 12 varieties of meat, fish and poultry. In addition to the main courses, we will also focus on desserts. The main secret is to cook correctly, do not fry, do not use oils and fats.

Soups for the “Attack” stage

Let's start with the first courses. All recipes are simple, do not require rare or expensive ingredients, and the dishes are prepared very quickly.

Soup with meatballs

This soup will decorate the table not only for the active phase - “Attack”, but also for the remaining stages of the Dukan diet. It takes no more than half an hour to prepare.

Ingredients:

minced beef 200 g; 2 eggs; 800 ml water; salt, spices; greenery.

Preparation : first prepare the minced meat - mix the minced meat with egg and spices to taste, form small meatballs, immerse in boiling water for 30 minutes. After these steps, add greens to the soup, another chopped boiled egg and leave to simmer for 2-3 minutes, stirring constantly.

Chicken soup with poached eggs

This soup is even easier to prepare. In general, poached eggs can turn even the simplest dish into a royal dinner. The set of products for this soup is minimal and can be found in every home. A little imagination and you have an interesting dish for lunch.

Ingredients:

chicken breast 300 g; 2 eggs; 800 ml water; wine vinegar 1 tsp; salt, spices; greenery.

Preparation : Boil the chicken in salted and spiced water for half an hour. After we take out the meat, cut it into pieces and put it back into the broth. Break one egg into a cup. Reduce the heat where the chicken broth is being simmered, add vinegar and stir to form a funnel. Carefully pour the eggs into the resulting funnel, without disturbing the integrity of the yolk, and cook for 2-3 minutes. Using a slotted spoon, take out the egg, place it in a deep plate, add broth with chicken, sprinkle with finely chopped herbs. The dish turns out not only very tasty, but also looks aesthetically pleasing.

Roll baked in the oven

In order to get an excellent finished thigh fillet, it is important to review how to cook delicious meat in the oven in advance. This will help the housewife figure out how much time it will take for the next culinary masterpiece.

The roll will be made from turkey thigh fillet. Recipes on how to cook deliciously, suggest using different ingredients for the dish. You need to focus more on your taste. Below is one of the interesting options.

Required:

• 4 thigh fillets, 200 grams each;
• prunes and roasted walnuts, 100 grams each;
• olive oil;
• a bunch of parsley.

The fillets are beaten to a thickness of approximately 3-5 centimeters. It is better to do this through film or a plastic bag. Each piece is divided in half. Nuts and prunes are crushed and mixed with parsley. The filling is laid out on all the pieces of fillet, which are rolled up. The edges should be secured with toothpicks or stitched with white thread. The baking sheet is greased with olive oil, after which the rolls are laid out on it, the roasting pan is sent to the preheated oven. The dish is prepared at 200 degrees for 25-30 minutes. Can be served as a cold appetizer or with a side dish.

Meat dishes for the “Attack” stage

The hardest thing for those going through the active “Attack” phase of the Dukan diet is to do without fried foods. There are recipes for this case too.

Chicken cutlets with crab sticks

Dietary mix of chicken and tender surimi fish meat. Adding crab sticks makes the cutlets juicy, and baking in the oven creates an appetizing crust.

Ingredients:

chicken fillet 250 g; crab sticks 150 g; 1 egg; salt and spices to taste.

Preparation : pass the chicken fillet with crab sticks through a meat grinder or cut into small cubes (this will make chopped cutlets). Mix all ingredients until smooth, form cutlets and place in an oven preheated to 180 degrees. It is enough to bake for 20 minutes, otherwise the chicken may dry out.

Turkey in gravy

Another recipe for the active “Attack” phase, also suitable for other stages of the Dukan diet. Turkey meat has not only dietary properties (only veal can compare with it), but also the highest gastronomic qualities.

Ingredients:

turkey fillet 200 g; natural low-fat yogurt 60 g; soy sauce 15 g; salt, pepper, rosemary.

Preparation : cut the poultry fillet into thin slices, pour in the sauce and place on foil. At 180 degrees, readiness occurs in an hour. The sauce is prepared as follows - mix 60 g of yogurt with 15 g of soy sauce.

Du-omelet with veal

It turns out much tastier than the usual mash of eggs and milk and more satisfying due to the meat. With all this, the dish turns out to be low-calorie.

Ingredients:

3 eggs; skim milk 50-60 ml; minced veal 150 g; salt pepper.

Preparation : to prepare a complete meal, take minced veal and fry it in a non-stick frying pan without oil, do not forget to add salt and pepper. Beat 3 egg whites with 2 yolks and skim milk. Pour the mixture into the minced meat and bake in the oven, preheated to 180 degrees. Decorate the finished dish with herbs.

Roast beef

Roast beef is perfect as a main dish, both during the “Attack” phase and in other phases of the Dukan Diet. The active part of cooking takes about one and a half hours, the passive part – 10-12 hours. The point is that you need to marinate the meat overnight so that it is saturated with spices and salt.

Ingredients:

veal tenderloin 350 g; mustard 1 tsp; natural low-fat yogurt 100 g; salt pepper.

Preparation: take a piece of roast beef, rub it with a mixture of salt, pepper and any seasoning for the meat, coat it with mustard and leave it in the refrigerator overnight. In the morning, coat the meat with low-fat yogurt to soften it, wrap it in foil and put it in the oven for an hour and a half.

Turkey cutlets PP

The easiest and fastest option is to bake the patties in the oven.

• 500 grams of meat. Pass it through a meat grinder.
• 1 medium onion. Grind in a blender or finely chop.
• 1 carrot. Grate on the finest grater. By the way, you can use pumpkin instead of carrots.
• salt and pepper
• 1 egg

We combine everything and form cutlets. Place them on a baking sheet, line them with parchment and cook for 40 minutes. You can turn the cutlets over during cooking.

Did you know that diet turkey cutlets in the oven contain about 95 calories per 100 grams?

Dietary turkey and pumpkin cutlets

Desserts and baked goods for the “Attack” stage

The main advantage of the Dukan diet is that even at the most difficult stage, the “Attack” phase, you can eat sweet foods.

Curd blancmange

An exquisite recipe with an elegant name for those with a sweet tooth who watch their figure. Blancmange is reminiscent of other desserts - panna cotta or jelly.

Ingredients:

low-fat cottage cheese 350 g; natural low-fat yogurt 100 g; low-fat milk 0.5 tbsp; instant gelatin 20 g; sweetener to taste.

Preparation : preparing the blancmange dessert is simple - pour gelatin over half a portion of warm (not hot) milk, leave for 15-20 minutes until it swells. Using a blender, grind the cottage cheese, mix with sweetener and yogurt. Lightly heat the remaining half of the milk, pour it into the gelatin a little at a time, and mix. Combine with cottage cheese, pour into molds and place in the refrigerator until completely set. In blancmange you can add a spoonful of bran, which is recommended to be consumed throughout the diet.

Oatmeal bran cookies

Another dessert recipe approved by Dr. Dukan. It seems like how can you eat cookies without damaging your figure? Actually it is possible. The recipe for the dessert is made according to all the rules of the diet - there is no sugar, no flour, no margarine, or other fats.

Ingredients:

1 egg; oat bran 60 g; natural low-fat yogurt 50 g; sweetener to taste.

Dessert

The attack is truly the most difficult phase of the diet, but these easy-to-prepare and delicious desserts will help you cope with it easily.

Syrniki

For cheesecakes you need:

• 200 gr. low-fat cottage cheese
• 2 eggs
• sweetener
• 2-3 tbsp. spoons of bran
• salt, vanillin

Preparation : In a bowl, mash the cottage cheese with a fork, beat in the eggs, add sweetener and bran and mix well. Add salt and vanilla. Form cheesecakes from the resulting mass. There are two cooking methods: in a non-stick frying pan or in the oven (bake for 15-20 minutes at 160-180 degrees), choose which one you like best.

Diet principles

The key principle of the Dukan diet is that the more you want to lose weight, the less carbohydrates you eat. Nutritionist Dukan says that our body uses up subcutaneous reserves only when they are not fed by the fats and carbohydrates entering it.

The principles of all stages of this diet are as follows:

• eat only protein foods;
• cook dishes by steaming or multicooking or stewing;
• more spices that speed up metabolism;
• the more you weigh, the less you need carbohydrates;
• the more kilograms you need to lose, the longer the Attack phase will last;
• drink a lot and walk;
• Eat oat bran in the morning on an empty stomach.

The number of kilograms lost after the Attack depends on the initial weight and the duration of this stage. But the maximum attack should last 2 weeks.

Recipe for thighs in the oven from Ataki

If you have not yet reached the 3rd stage, but still want to cook meat in the oven, you can follow the following recipe. For it you will need:

It is worth noting that the calorie content of this dish is also quite low. The layout is designed for 4-5 servings. And the cooking time is no more than 2.5 hours. However, to give a brighter taste, marinated meat should stand for 8-12 hours. A baked turkey cooks much faster after a long marinating period. The calorie content of poultry is minimal.

The low calorie content is also good news.

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Prepared by: Vladimir Bratikov

04/19/2017 Cooking time:

What’s good about the Dukan diet is that you don’t have to give up your favorite foods. An excellent turkey recipe that will be useful to you at all stages of your diet. It's easy and simple to prepare.

Acceptable Products for Attack

The attack is the first stage of the Dukan diet and is based on the consumption of protein dishes; subsequent phases of the diet may vary depending on the results.

You need to create your daily menu taking into account the fact that the following products are allowed:

• meat by-products;
• beef;
• horsemeat;
• veal;
• lean poultry;
• rabbit meat;
• lean ham;
• fresh and canned fish;
• low-fat penny fish;
• crab sticks;
• seafood;
• eggs;
• low-fat dairy products;
• mushrooms;
• broths and soups without fat, cereals and vegetables.

Acceptable, but in limited quantities, products:

• Coffee and tea;
• chicory;
• light carbonated drinks;
• herbal drinks;
• vinegar;
• soy sauce;
• spices;
• pickles;
• lemon juice;
• yeast and raising agents;
• sugar substitutes;
• gelatin.

Products

Allowed

The permitted diet includes the following products:

• beef (except the fattiest parts, such as entrecote or ribs);
• veal;
• offal: kidneys, liver, brain, ventricles, etc.;
• chicken;
• turkey;
• rabbit meat;
• natural ham, if its fat content is less than 4%;
• fresh fish, including red fish (the fat in red fish is very healthy);
• smoked fish;
• canned fish in its own juice (without adding oil);
• all seafood (except marinated in oil, frozen or fresh - ideal);
• eggs (no more than 2 yolks per day, unlimited whites);
• dairy products: milk, kefir, cottage cheese, natural yogurt without additives (0.5 - 1% fat).

Prohibited

Any products that are not on the approved list:

• sweets;
• bakery;
• sugar;
• honey;
• syrups;
• fruits;
• vegetables;
• cereals;
• fast food;
• sweet soda;
• juices, etc.

Additional

• 1 medium onion per day;
• 2 tbsp. l. tomato paste;
• 2 pickled gherkins (small cucumbers) without sugar;
• capers;
• 1 tbsp. l. vegetable oil;
• Shirtaki noodles (these noodles contain no calories or macronutrients);
• spices and seasonings (dry dill, parsley, basil, etc.);
• sweetener without calories;
• vinegar;
• mustard;
• garlic;
• lemon juice as seasoning.

This issue is worth discussing separately, as it is very common among diet followers. Dr. Dukan directly describes and answers in his book that mushrooms (as well as soybeans) are vegetables. Therefore, you cannot eat mushrooms during the Attack phase.

Despite the fact that we often classify mushrooms as protein foods, they are very difficult to digest. During the Attack phase, such foods should be avoided.

Since Pierre Dukan, the creator of this diet, is French, it would be obvious to expect him to include a “preventative” glass of red wine in the menu. However, the nutritionist’s opinion is strict: drinking alcohol on the Dukan Diet is prohibited.

There are several explanations for this:

• Alcohol is a high-calorie product. However, unlike food, it is not consumed by the body, since it cannot be absorbed. Alcohol-containing drinks go straight into fat deposits, provoking their growth.
• Alcohol acts on the nervous system, stimulating and relaxing it. After drinking alcohol, it is difficult to follow the principles of the diet; you immediately crave sweet and fatty foods.

Therefore, during the Attack phase, it is recommended to completely abstain from drinking alcohol. It can be introduced only in the third phase “Cruise”, and then no more than 3 tablespoons as a sauce.

What is excluded at the Dukan Attack stage?

When preparing dishes according to a particular recipe, you need to take into account that at this phase of the Dukan diet the following products are prohibited:

• sugar;
• fructose and glucose;
• sorbitol;
• alcohol;
• mutton;
• pork;
• sweet and flour;
• ketchups and store-bought sauces.

You cannot cook food in butter or vegetable oil; fats are allowed only in the form of red fish.

During the Attack phase, you should absolutely not go hungry and take long breaks between meals . A sedentary lifestyle is also not recommended: walk for at least 20 minutes; in addition, you can do aerobics, running or swimming.

The duration of the Attack stage depends on excess weight and can vary from 1 day to two weeks.

Attack Phase

The duration of the phase is calculated based on the person’s initial weight. If the excess weight was less than 10 kilograms, then you need to adhere to the Attack principle for no more than two days. But, if the excess weight is more than 10 kilograms, the period of the first stage increases to 5 days.

Permitted and prohibited products

When observing the Attack phase, you need to monitor the contents of the menu. Every morning you need to take 50 grams of oat bran, which starts the normal functioning of the digestive tract and can reduce cholesterol.

During the first phase, the following foods are allowed to be eaten:

• chicken and turkey (skin must be removed);
• lean meat without fat: beef, rabbit, veal or ham, the fat content of which is not higher than 4%;
• offal;
• eggs, but no more than two yolks daily (if you have high cholesterol, 4 yolks are allowed weekly);
• any type of fish, raw or cooked in various ways: baked, smoked, boiled, canned (do not add oil when cooking);
• seafood in the form of shellfish or any crustaceans;
• low-fat dairy products; yogurt with additives is not allowed.

Menu for every day during the Attack stage of the Dukan diet

The menu offered below is only a sample; you can find the recipes for the dishes yourself or prepare the dishes according to the recipes given at the end of the material. All of them are suitable for use during the first stage of the Dukan Attack diet.

First day:

• for breakfast, coffee without milk and sugar, cottage cheese without fat, grilled chicken breast;
• for lunch, beef and low-fat yogurt;
• for an afternoon snack, pancakes according to Dukan's recipe with cinnamon;
• for dinner, garlic shrimp and garlic chicken.

Second day:

• breakfast – scrambled eggs, ham and a warm drink of your choice;
• lunch – trout in herbs and shrimp;
• afternoon snack - porridge with oat bran with vanilla, tea or coffee;
• dinner – hard-boiled eggs with mayonnaise according to Dukan’s recipe.

Alternation Phase

The longest phase reaches 7 months. The stage ends when a person loses all the extra pounds.

What can and cannot be eaten?

The advantage of Alternation is the availability of a more varied diet, since now you can add vegetables to protein foods. The main essence of the stage is the alternation of protein and protein-vegetable days.

Products that are allowed to be eaten during the Alternation period:

• a set of products from the first phase of the Attack;
• pumpkin;
• radish;
• bell pepper;
• asparagus;
• cucumbers;
• leeks and onions;
• any cabbage;
• tomatoes;
• zucchini and eggplant;
• spinach, lettuce and celery;
• beets and carrots (in limited quantities).

When cooking, you can add one bouillon cube without fat to dishes, and season salads with lemon dressing.

Prohibited use:

• legumes;
• avocado;
• potatoes;
• pasta;
• fruit;
• croup

It’s rare to treat yourself to light yogurt with the addition of a small amount of berries or pieces of fruit.

Menu by day

The menu of one day is based on protein foods, and the other - from proteins and vegetables:

Recipes for first courses during Attack

Below are recipes for soups and other first courses that you can safely include in your menu during the Attack.
Meatball soup is suitable not only for the Attack menu, but also for subsequent phases of the Dukan diet. You will need:

• 200 g minced beef;
• 800 ml water;
• 2 eggs;
• herbs, spices.

Mix the minced meat with one egg and spices, form balls and immerse them in boiling water for half an hour. Then add the herbs and boiled chopped egg and let the soup simmer for a couple of minutes, stirring it.

The recipe for chicken soup with poached eggs includes the following ingredients:

• chicken breast – 300 g;
• 800 ml water;
• wine vinegar – 1 tsp;
• 2 eggs;
• spices and herbs.

Boil the chicken for half an hour in salted and seasoned water, remove it, cut it into pieces and put it back to cook. Break an egg into a cup. Reduce heat, add vinegar and stir until a funnel forms, carefully pour the eggs into it and cook for a couple of minutes. Using a slotted spoon, remove the egg and place it in a deep plate, then add the prepared broth and garnish with herbs.

To prepare salmon soup for this recipe you will need:

• salmon fillet – 200 g;
• 800 ml water;
• egg;
• salt, herbs, seasonings.

Place the fillet in a pan of water and bring to a boil, then add salt, pepper and the seasoning mixture. When serving, garnish the dish with herbs and half a boiled egg.

Cooking tips

You can diversify your menu by making different dietary marinades for barbecue. The following options are available:

1. Mineral water marinade. Pour carbonated mineral water over the meat, add onions to it, leave it all to stand for a while. Then drain the mineral water, salt the meat and cook.
2. Kefir and curry. For this marinade, you can even use expired low-fat kefir. Pour it over the meat, stir well, add curry. Salt, pepper and leave overnight in the cold.
3. Fruits. They can be anything, just not sweet. Cut pineapples, lemons, tangerines into pieces and cover the meat with them.

To marinate meat, you cannot use aluminum or enamel dishes; it is better to choose glass or clay.

You can pour the marinade over the shish kebab while cooking by opening the oven, as if you were cooking it over an open fire.

It is also permissible to use metal skewers if you do not have wooden skewers, or you can simply place the pieces on a wire rack or frying pan.

Be sure to cut off films and fatty layers from the meat.

Recipes for main meat dishes for Attack

Below we offer you recipes for delicious meat dishes that can be prepared at this stage of the Dukan diet.

To prepare chicken cutlets with crab sticks you will need:

• chicken fillet – 250 g;
• sticks – 150 g;
• egg;
• salt, spices.

Pass the chicken and sticks through a meat grinder or cut into small pieces and mix until smooth. Form cutlets and place in a preheated oven. Bake for no more than 20 minutes.

Turkey fillet with yogurt and roast beef

Take 200 g of fillet, 60 g of natural low-fat yogurt, 15 g of soy sauce, pepper, salt and rosemary.
Cut the meat into thin slices, pour in a sauce based on yogurt, spices and sauce and place on foil, cook in the oven for an hour. For roast beef, prepare 350 veal tenderloin , a teaspoon of mustard, 100 g of natural yoghurt, salt and pepper.

Rub the meat with a mixture of pepper, salt and seasoning, coat with mustard and refrigerate overnight. In the morning, coat it with yogurt, wrap it in foil and put it in the oven for an hour and a half.

Recipes for phase 2 “Cruise”: alternating protein days with vegetable days

Moving on to the “Cruise” phase, you need to decide on the pattern according to which protein days will alternate with protein-vegetable days: 1/1, 2/2, 3/3, 4/4 or 5/5. Pierre Dukan recommends sticking to the 3/3 regimen, considering it the most effective for weight loss. If the recipe contains vegetables, then they can be used for protein-vegetable days, and when the recipe lists only protein foods, then they can be prepared on any day.

Japanese style fish soup

To prepare the soup you will need the following products:

• Lightly salted salmon fillet – 0.25 g;
• Wakame (seaweed) – a tablespoon.
• Tofu – 100 g.
• Miso paste - a tablespoon.
• Soy sauce – 3 tablespoons.
• Green onion, sesame seeds, pepper, salt.

The algae must be soaked in water (200 ml) in advance. Place a pan with 1.3 liters of water on the stove and boil the salmon in it for 5 minutes. Then add soy sauce and boil for about 3 minutes. Chopped onions are mixed with miso paste and added to the soup. Before serving, it is decorated with sesame seeds.

Spicy chicken soup

Product set for soup:

• Chicken wings – 500 g.
• Ginger root – 50 g.
• Soy sauce – 0.5 l.
• 3 cloves of garlic.
• Pepper and salt.

The skin is removed from the wings and boiled until tender, then the bones are removed and the meat is returned to the broth. 10 minutes before readiness, add herbs, garlic, and ginger.

Tuna soup

Set of products for making soup:

• Tuna – 500 g,
• Onions and leeks - 1 pc.
• Bell pepper – 1 pc.
• Salt, pepper, bay leaf, chili pepper.

Bell peppers are pre-baked in the oven in foil. This takes about half an hour, after which it is peeled and cut into strips. Onions are cut into half rings, leeks into rings. Pour 1.5 liters of water into the pan, bring to a boil, add fish, cut into pieces, and prepared vegetables. Then add spices heated in a frying pan. The soup is boiled for no more than 10 minutes, simmered under the lid for another 20 minutes and served.

Chicken soup "Dukan Diet Mexican"

Products needed for making soup:

• Liver, hearts and ventricles of chickens - 150 g each.
• One lemon.
• One vegetable each: tomato, onion, sweet pepper.
• Ground salt and pepper to taste.

The chicken liver is brought to readiness by draining the water twice after boiling and cut into slices. Stomachs and hearts are boiled in a separate pan, the broth is lightly salted. In a frying pan, fry the onion with the prepared giblets, but without oil. Add chopped tomato and pepper to them. Add the entire contents of the frying pan into the broth where the gizzards and hearts were cooked, bring to a boil, add salt and boil for another 5 minutes.

Fish soup “Ducane Ligurian style” with garlic buns

To prepare the dish you will need the following set of products:

• Squid and mussels 250 g each.
• Pike perch – 500 g.
• Tomatoes – 2 pcs.
• Tomato paste – 2 tbsp. l.
• Celery stalk – 2 pcs.
• Lemon, oregano, thyme, basil, parsley and salt to taste.
• Three cloves of garlic.

Finely chopped celery, garlic, squid and mussels are fried in a frying pan. Frying time – 5 minutes. The tomatoes are pureed, added together with tomato paste into the frying pan and simmered. Boil pike perch in 2 liters of water, remove the bones and disassemble into small pieces. Then the soup is assembled by adding the fish fillets and the contents of the pan into the fish broth. Cook for a quarter of an hour.

The soup is served with a Dukan bun with cottage cheese and garlic, which are mixed in a separate plate and spread on the pastry. The bun can be toasted. Before serving, add lemon juice and herbs to the soup.

Chicken chakhokhbili

To prepare the dish you will need:

• Boneless chicken meat – 1 kg.
• Tomatoes or tomato juice – 1 kg or 1 liter.
• Cilantro - a bunch.
• Head of garlic.
• Salt and seasonings to taste.

The chicken is coated in seasonings and baked in the oven. Then the meat is placed in a frying pan, poured with tomato juice and simmered for 10 minutes, salted, cilantro is added, and kept on fire for another 10 minutes. The dish is ready.

Chicken meatballs

To prepare them you will need the following products:

• Chicken breast – 150 g.
• Eggs – 2 pcs.
• Oat bran - a tablespoon.
• Garlic, salt, herbs to taste.

Chicken meat is minced in a meat grinder, mixed with bran, garlic and herbs, and salt is added. Meatballs are made from minced meat and baked in the oven for 30 minutes.

Dumplings according to Dukan (recipe for a hearty lunch)

To prepare them you will need the following products:

• For the dough: egg (2 pcs.), bran with flour (2 tbsp. l), gluten (4 tbsp.), corn starch (4 tbsp.), teaspoon of salt, casein isolate (4 tbsp. ), milk no more than 1.5% fat (6 tbsp).
• For minced meat: turkey meat (0.4 kg), onions (3 pcs.), salt and pepper to taste.

Knead the dough in a bowl and leave it alone for an hour, covering it with a towel. The meat and onions are minced through a meat grinder, salt and pepper are added. Then dumplings are made. The specified set of products yields about 60 medium-sized dumplings. Boil them in water with added salt for 5 minutes after surfacing.

Aromatic chicken stuffed with vegetables

• Chicken meat without skin – 2 kilos.
• 2 tomatoes and 2 onions.
• Three eggplants.
• Garlic – 2 cloves.
• Salt and pepper to taste.

Remove the ribs and back of the chicken, as well as all other bones. Salt and pepper the chicken from the inside and leave to marinate. Finely chopped vegetables are fried in a frying pan, salt and pepper them. The chicken is stuffed with vegetable stew, sewn up, wrapped in baking paper and put in the oven for 40 minutes. The baking temperature should be about 200 °C.

Zucchini according to Dukan

• Three zucchini.
• Low-fat cottage cheese – 0.25 kg.
• Bryndza no more than 7% fat content – ​​0.15 kg.
• One chicken white and one egg.
• A clove of garlic.
• Dill and parsley, a tablespoon each.
• Salt and pepper to taste.

Zucchini is cut into 2 halves, the core is removed, chopped and salted. Prepare the filling for stuffing: cottage cheese, zucchini pulp, feta cheese, herbs and egg. Place the minced meat into the prepared zucchini halves and bake in the oven at 200 °C for 20 minutes. When the zucchini is large, they are formed into “cups” and the minced meat is placed in them.

Eggplant boats with mushrooms

To prepare the dish you will need the following products:

• Two large eggplants.
• Onions – 1 pc.
• Tomatoes, bell peppers – 2 pcs.
• Two cloves of garlic.
• Champignons – 0.15 kg.
• Parsley, cilantro, salt and pepper to taste.

Cut the eggplants in half and remove the core. The boats are salted and baked in the oven for 10 minutes (temperature – 230 °C).

Separately chop the onion, eggplant pulp, pepper, herbs and garlic. The vegetable mixture is simmered in a frying pan for several minutes, then salt and pepper and brought to readiness. Lastly, add finely chopped peeled tomatoes into the pan and simmer for another 4 minutes. Mushrooms are fried separately and added to the vegetable stew at the end of cooking.

Eggplant boats are filled with the resulting minced meat and baked in the oven for 10 minutes at 200 °C. The dish is decorated with greens before serving.

Dukan protein roll with squid

To prepare it you will need the following products:

• Boiled squid – 0.6 kg.
• Two raw eggs and two boiled eggs.
• Cheese with a fat content of no more than 7% – 0.1 kg.
• Soft low-fat cottage cheese – 0.1 kg.
• Pickled cucumber – 1 pc.
• Half a bunch of dill and parsley.
• Salt and pepper to taste.

Squids are ground in a blender and mixed with cheese and seasonings. Add 2 raw eggs to the minced meat and bake the resulting mass on a baking sheet in an even layer. Baking time – 10 minutes, temperature – 200 °C.

Finely chop the cucumber and greens, grind the boiled eggs. When the layer of minced squid has cooled, it is generously coated with cottage cheese, greens and cucumber are laid on top, then coated with cottage cheese again and sprinkled with grated eggs. A roll is formed from the layer, wrapped in foil and cooled.

Dukan mackerel with lemon

• Two mackerel.
• 6 slices of lemon.
• Salt and pepper to taste.

The mackerel is cleaned of its entrails, the head is removed, and cuts are made across the spine. The fish is salted and peppered. Lemon slices are inserted into the cuts. Bake the fish in foil in the oven at 180 degrees for 40 minutes.

Salad with beans and breast according to Dukan

• Boneless chicken meat – 0.25 kg.
• Green beans – 500 g.
• Bell pepper and onion – 1 pc.
• Sunflower oil – 2 tbsp. l.

The dish is seasoned with sauce.

To prepare it, you need the following ingredients:

• Balsamic vinegar – 3 tbsp. l.
• Hot water – 50 ml
• Salt, dried dill and pepper to taste.

The beans are immersed in boiling water for two minutes, then the water is drained. Chicken meat is cut into strips, fried until tender, onions and peppers are cut into cubes, and fried in a frying pan with the addition of vegetable oil. Mix vegetables and chicken in a separate cup and pour in the sauce.

Crab stick salad according to Dukan

• Fresh cucumber – 1 pc.
• Cherry tomatoes – 10 pcs.
• Crab sticks – 200 g.
• Olives – 4 pcs.
• Half a bunch of parsley.
• Two cloves of garlic.
• Olive oil – teaspoon.

All vegetables are cut into cubes, garlic is squeezed through a press, parsley is finely chopped. Cherries are cut only in half. Mix the salad ingredients and season with olive oil. Before serving, garnish with parsley sprigs.

Dukan vinaigrette (recipe with beans).

• Small beets – 2 pcs.
• Onions and carrots - 1 pc.
• Sauerkraut – 0.2 kg.
• Pickled cucumber – 4 pcs.
• Green beans – 0.2 kg.

For dressing use a mixture of olive oil with salt, lemon juice and ground black pepper.

Boil carrots, beets and beans until tender and cool, then cut into cubes. Finely chop the pickles and onions. All salad components are mixed together, sauerkraut is added, and sauce is seasoned.

Dukan salad “Cruise” with tuna

• Celery (root) – 0.156 kg.
• Tomatoes – 2 pcs.
• Egg – 2 pcs.
• Can of tuna in s/s (canned).
• Add green onions, dill, parsley, low-fat yogurt, and mustard to taste.

The celery root is peeled and grated on a coarse grater. Mix with finely chopped eggs, tomatoes and herbs, add fish to the salad. Season with yogurt and mustard sauce.

Sandwiches according to Dukan with cottage cheese

Recipes for dietary desserts during Attack

For those who are unable to give up sweets even during the active phase of the Dukan diet, recipes for sweets are offered that are tailored to the needs of the body during this period.

Oatmeal bran cookies

You will need:

• egg;
• oat bran – 60 g;
• natural low-fat yogurt – 50 g;
• sugar substitute.

Mix bran and yolks in a separate bowl, add pre-whipped whites to them. Divide the mixture into the molds and bake for about half an hour.

Oatmeal cookies with cottage cheese

Prepare 7 tbsp. spoons of cottage cheese and bran, a couple of eggs, a spoonful of baking powder, vanilla and sugar substitute.

Mix everything in a blender, add sweetener and vanillin. Place everything on a cookie sheet and bake until golden brown.

Instant coffee jelly

You will need 2 glasses of low-fat milk, a teaspoon of coffee, 4 tablespoons of gelatin, 150 ml of warm water, vanillin and sweetener.
Bring the milk to a boil along with vanilla and sugar substitute , then add coffee. Dilute the gelatin in warm water and leave for 20 minutes until it swells, then pour it into the main mixture. Pour the mixture into silicone molds and place in the refrigerator for a couple of hours.

It is better to look for recipes for Attack, the initial stage of the Dukan diet, in advance and think through your menu for each day in advance. This way this period will pass quickly and efficiently. And you will achieve noticeable results.

Turkey azu dietary recipe

Do you want a light pp option made from dietary meat and without potatoes? Please:

• 200 grams of turkey. Cut into pieces.
• 1 small onion. Let's chop.
• 1 small carrot. Cut into cubes.
• 2 pickled cucumbers. Grate it.
• 1 medium tomato. Cut into cubes.
• 200 grams of white cabbage. We use it instead of potatoes, this will significantly reduce the calorie content of the finished dish.
• 1 tablespoon of vegetable oil.
• salt and pepper to taste

Fry the onion until golden brown and add the meat. Simmer for 5 minutes. Then add carrots, tomatoes and cucumbers. Simmer for another 10 minutes and add cabbage. Add some water and cook for 40 minutes. Serve the finished dish with herbs.

Low-calorie PP pates

Tender turkey in a Stroganoff pan with mushrooms

You need to fry the turkey thigh fillet correctly. Recipes on how to cook deliciously in a frying pan will help with recommendations.

It is better to fry this meat separately from other components (you will get a crispy crust), unless another method is provided for in the recipe. Poultry is fried in a frying pan without oil; it will release the fat on its own. But you will have to add it to the one bought in the store.

Ingredients for preparation:

• turkey thigh fillet - 300 grams;
• porcini mushrooms - 100 grams;
• onions - 2 heads;
• fat sour cream - 0.25 cups;
• mustard, tablespoon;
• salt, pepper to taste.

The fillet is cut into cubes and placed in a hot frying pan with oil and lightly fried. Then cut the onion into cubes and the mushrooms into quarters. Add the ingredients to the turkey and simmer everything over low heat until the water has completely evaporated.

Then sour cream, mustard, salt and pepper are added to the frying pan. Mix everything and bring to a boil, then simmer for five minutes. The dish is ready.

Information

Second course Servings - 2 Cooking time - 1 hour 0 minutes
Turkey meat has a wonderful delicate taste. You can prepare it in a variety of ways and always get delicious dishes. In addition to taste, the popularity of this meat is ensured by its low calorie content and beneficial properties. Turkey does not contain harmful sugars and is easily digestible.

Turkey recipes with properly selected accompanying ingredients will fit perfectly into the diet of fans of the Dukan diet. Thanks to various methods of heat treatment (stewing, baking in the oven, etc.), you can prepare completely different dishes from the same meat.