Dukan Diet – Full Menu and Tips

Protein foods

Created by French nutritionist Pierre Dukan, the diet who received his name is one of the most famous that currently exist. Celebrities from around the world experienced and gave testimony that proved the efficiency of this method. The Dukan diet has two variables: the classic mode, which provides a quick weight loss, and nutritional ladder, where the weight loss is slowly but lasting. Both methods are comprised of the same base, which is formed by four basic principles. Let us know the following and expose the full menu of each.


Exercise is an indispensable ally for any diet, a factor that optimizes and accelerates the expected results of the process. Thinking about it, the Dukan Diet indicates that make hiking a maximum of 30 minutes daily. The exercise time that diet is low in comparison to other methods, however, combined with the power we present below, is an extremely effective aid. 

Oat bran

Here we introduce the first key food of Dukan Diet, oat bran. Rich in fiber, oat bran will be responsible for contributing to the feeling of prolonged satiety. It also decreases the absorption of sugars and fat in the blood, stimulates the intestine and burns calories. Oat bran is essential to the Dukan diet and should be consumed every day, however, its amount varies according to the person advances in the diet.

100 Food and Menu Full

After meeting the first three factors essential to the functioning of the Dukan diet, comes the time to re-educate their food, understanding what are the foods allowed and prohibited. With regard to food, should follow four phases, each aimed at a goal, all of which are composed of foods rich in protein and low in sugar, fat and carbohydrate. Are they:


Short and intense, this phase lasts 2-7 days (maximum 10 days) is allowed only lean protein intake, which are slow digestion, prolonging the feeling of fullness: meat, poultry, peru light breast, fish, seafood, eggs, vegetable proteins and fat lean ham, nonfat dairy products, yogurt, white cheese (0% fat). Moreover, it is allowed coffee, tea, mustard and oat bran (1.5 teaspoon per day).

Day 1

  • Breakfast: hot drink (tea or coffee), cottage cheese low fat, 2 slices of grilled chicken breast
  • Morning snack: 2 white cheese slices or 3 slices of turkey breast
  • Lunch: 1 piece doctor of Vietnamese beef, low-fat yogurt
  • Afternoon snack: cinnamon pancake with oat bran
  • Dinner: Shrimp and chicken slices

Day 2

  • Breakfast: Hot drink and omelette with several slices of lean ham and fat
  • Morning snack: 2 white cheese slices or 3 slices of turkey breast
  • Lunch: trout with herbs and shrimp
  • Afternoon snack: tea or coffee without sugar, oat bran porridge
  • Dinner: boiled eggs

Day 3

  • Breakfast: Hot drink, slices of cheese and ham light
  • Morning snack: 2 white cheese slices or 3 slices of turkey breast
  • Lunch: Grilled chicken breast, 1 omelet
  • Afternoon Snack: 1 yogurt 0% fat with oat bran
  • Dinner: chicken nuggets, 2 slices of white cheese

Day 4

  • Breakfast: Hot drink, scrambled eggs with white cheese
  • Morning snack: 2 white cheese slices or 3 slices of turkey breast
  • Lunch: 1 fillet (150 g) of meat (sirloin steak or no fat) Grilled (season with parsley, black pepper kingdom and low salt) and 1 omelet (1 yolk and 2 egg whites)
  • Afternoon snack: tea or coffee, oat bran muffins
  • Dinner: salmon soup

Day 5

  • Breakfast: Hot drink, low-fat yogurt with oat bran
  • Morning snack: 2 mines cheese slices or 3 slices of turkey breast
  • Lunch: Baked fish steamed with herbs, cottage cheese
  • Afternoon snack: 2 col. (Soup) of cottage cheese to 0% fat (loved the cottage with oregano and black pepper kingdom), 2 peru light breast slices (or lean ham), 1 cup. maté tea smoothie with skim milk
  • Dinner: beef steak spicy


  • Breakfast: Hot drink, soft boiled eggs
  • Morning snack: 2 mines cheese slices or 3 slices of turkey breast
  • Lunch: Grilled steaks of turkey breast and ham slices
  • Afternoon snack: oat bran cookies, diet soda
  • Dinner: baked meatballs, 2 slices of white cheese

Day 7

  • Breakfast: Hot drink, soft boiled eggs
  • Morning snack: 2 mines cheese slices or 3 slices of turkey breast
  • Lunch: Smoked salmon appetizers, oat bran pancake
  • Afternoon snack: tea or coffee without sugar, 1 yogurt 0% fat
  • Dinner: roast chicken (without skin)


The Cruise phrase is accompanied by elements of the Attack phase. Every other day, just add and vegetables to the dish until the desired weight is reached. Wheat bran is still present in the diet, however, the amount of 2 tablespoons per day, preferably consumed until lunchtime. Some foods should be restricted, as they are rich in starch (potatoes, rice, corn, all kinds of peas, chickpeas, beans and lentils).

It is recommended also 1 tablespoon of oil per day in addition to the consumption of 1.5 liters of water. The list of tolerated foods at this stage:

  • Yogurt with fruit 0% (1 unit)
  • natural soy yogurt (1 unit)
  • textured Soy protein (30 grams crude)
  • Soy flour or cornstarch (1 tablespoon - 20 g)
  • Polenguinho Light (1 unit)
  • Low fat cheese
  • Soy milk (1 cup - 150 ml)
  • Actimel Zero (1 unit)
  • light soy sauce (1 teaspoon)
  • chicken sausage or turkey low-fat (100 g)
  • Cream light milk - 1 tbsp
  • Condensed milk diet (3% fat) - 1 tablespoon
  • Cocoa powder without sugar (1 tablespoon)
  • Oil (3 drops)


This stage there literally to consolidate / maintain the achieved weight, so that there is the risk of extra pounds return. One should keep Consolidation for 10 days for each kilogram lost (if you lost 5 kg, the phase will last 50 days). The only rule is to leave Thursday to dedicate himself to the molds of the first phase, the attack. On that day, only lean protein are allowed, as well as plenty of water.

On consolidation, it is allowed to eat all the food of the previous phases (except Thursdays) and 1 fruit per day (not worth banana, grape and cherry), 2 slices of bread a day, 40g cheese with fat, 2 dough pieces starch / week, 1 pork portion week, two full meals per week (start, main dish, dessert and wine, for instance).


Having experienced the three phases, having lost the undesirable kilos and keep them have achieved, there remains the last stage, the stabilization. Now, return to normal diet that followed before the diet (always reserving Thursday for the attack) is allowed, as well as consume lots of water and 3 tablespoons of oat bran per day. 


To make food more appetizing the Dukan diet, especially in the early stages, search for some creative recipes. Cakes, pancakes and omelets are simple to make and can be tailored to the requirements of the diet, without extrapolating the calorie levels or contain foods that are not allowed.

Make the diet after the menstrual cycle is a valid tip, since the woman's body tends to retain liquid and give the wrong impression that the diet is not aiding in weight loss.

Drink lots of green tea, as it helps eliminate fluids and fat, as well as being antioxidant.

Advantages and disadvantages

The Dukan diet ensures the rapid and lasting weight loss. However, this process can lead to loss of lean mass, and being low in carbohydrates generates dizziness and weakness.

The large amount of saturated fat and cholesterol that are ingested, coming from meat and other derivatives of the animal kingdom, can be extremely harmful to health, and generate gastric distress, according to a large proportion of nutritionists.

You've done the dukan diet? What were your results? What tips have to share with us? Comment below!