The Dukan Diet : The revolutionary French solution for permanent weight loss

Foods

The Dukan diet is made up of four phases - two designed to make you lose weight and two for stabilising the weight you get down to.
The diet uses a list of 100 permitted foods from which you can eat as much as you want - this is made up of 72 pure proteins (fish, meat, seafood, vegetable proteins and fat-free dairy products) and 28 vegetables.

Typical Dukan diet meal plan
Breakfast:
  • Coffee or tea (with skimmed milk and sweetener if desired), 
  • two small non-fat yoghurts or 225g non-fat cottage cheese, 
  • and one slice turkey, chicken or low-fat ham, or one boiled egg. 

Snack: one small non-fat yogurt or 115g of non-fat cottage cheese.

Lunch:
Crab sticks, chicken leg, poached salmon fillets or pepper steak with egg custard for pudding.
Snack: one non-fat yoghurt and a slice of turkey.

Dinner:
  • Prawns sauteed in herbs and tandoori chicken escalopes or moules mariniere and boiled beef and no-sugar vanilla creme. 
  • Plus an oatbran pancake.
see an example of  Dukan Day 1 meal plan

          


Recipe for success: Salmon fillets can be served for lunch (right), while oatbran pancakes are a concession to carbs


This is the big safe list, you can eat anything on this list as much as you want. Just remember to alternate Pure Protein days and Protein & Vegetable days.

Protein-Rich Foods

Meat and offal
  • Beef steak
  • Fillet of beef
  • Sirloin steak
  • Roast beef
  • Rump steak
  • Tongue
  • Bresaola, air-dried/wind-dried beef
  • Veal escalope
  • Veal chop
  • Kidney
  • Calf's liver
  • Pre-cooked ham slices (without any fat or rind)
  • Pre-cooked chicken and turkey slices (without any fat or rind)
  • Fat-reduced bacon
  • Game (venison, pheasant, partridge, hare, grouse)
  • Rabbit/hare

Fish
  • Bass
  • Cod (fresh)
  • Crab/ocean sticks (surimi)
  • Dab/lemon sole
  • Dover sole
  • Grey mullet
  • Haddock
  • Hake
  • Halibut
  • Herring
  • Mackerel
  • Monkfish
  • Plaice
  • Pollock/Coley
  • Rainbow trout/salmon trout
  • Red mullet
  • Salmon
  • Smoked salmon
  • Sardines
  • Sea bream
  • Skate
  • Swordfish 39
  • Tuna
  • Turbot
  • Whiting
  • Fish roe (cod, salmon, herring, nitillet)

Seafood
  • Calamari/squid
  • Clams
  • Cockles
  • Crab
  • Crawfish/crayfish
  • Dublin Bay prawns
  • Lobster
  • Mediterranean prawn/gambas
  • Mussels
  • Oysters
  • Prawns
  • Scallops
  • Shrimps
  • Whelks

Poultry
  • Chicken
  • Poussin
  • Chicken liver
  • Guinea fowl
  • Ostrich
  • Pigeon
  • Quail
  • Turkey

Eggs
  • Hen's eggs
  • Quail's eggs
Non-fat dairy products
  • Non-fat cottage cheese
  • Non-fat fromage frais
  • Non-fat,Greek yoghurt
  • Non-fat quark/non-fat yoghurt (plain or flavoured with aspartame)
  • Skimmed milk

Vegetable Proteins
  • Tofu

Vegetables
  • Artichoke
  • Asparagus
  • Aubergine
  • Beetroot
  • Broccoli/purple sprouting broccoli
  • Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage)
  • Carrot
  • Celery/celeriac
  • Chicory100 Natural Foods That Keep You Healthy
  • Courgette
  • Cucumber
  • Fennel
  • French beans/string beans/mangetout
  • Leek
  • Mushrooms
  • Onion
  • Palm hearts
  • Peppers (sweet)
  • Pumpkin/marrow/squash
  • Radish
  • Rhubarb
  • Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel
  • Soya beans
  • Spinach
  • Swede
  • Swiss chard
  • Tomatoes
  • Turnip