Phase 3 – Consolidation Phase Recipes

The Consolidation Stage begins when you have reached your ideal weight. This is where the dieter solidifies their weight to ensure that it doesn’t come rushing back (as seen with most other diets). The weight-loss is over but no weight will be regained by following the steps involved.

Pastas and cheese are no problem in this phase, and the dieter can enjoy 2 “whatever you want” congratulatory meals per week. This allows you to enjoy anything that you want as a reward. Determining the duration of this stage involves taking each pound lost during the first two phases and multiplying by five. Pounds lost x 5 days = total Stage 3 days.

Dukan Cauliflower Soup

Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 8 servings
Serving Size: 1 cup
Nutritional Info: 46.4 calories, 1.9 g of fat, 6.6 of carbohydrates, 2.9 g of fiber 2.2 g of protein

Ingredients

• 1 tsp olive oil
• 1 medium onion, sliced thin
• 1 large head fresh cauliflower
• Salt, to taste
• 1 tsp fresh thyme
• 4 1/2 cups hot water, divided
• Black pepper, to taste

Directions
1. In a large pot, heat the olive oil over medium low heat. Cook for about 15 minutes until they soften up and become fragrant.

2. Add the cauliflower, salt and pepper, and 1 cup water. Bring the heat to medium and bring it to a simmer. Cover the pot and let everything cook for about 15 minutes until the cauliflower is fork tender.

3. Add the remaining water and thyme and continue to simmer for 20 minutes.

4. Puree the soup using an immersion blender or regular blender. Let stand for 20 minutes so it thickens up.

more cauliflower recipes

Prosciutto Wrapped Asparagus with Egg

Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase

Servings: 4
Serving Size: 1 bundle with 1 egg
Nutritional Info: 93 calories, 5g of fat, 4.8g of carbohydrates, 2.4g of fiber, 8.9g of protein

Ingredients

• 1 pound fresh asparagus
• 4 pieces proscuitto, ham, or bacon
• Salt and pepper
• 4 eggs

Directions

1. Heat oven to 400 F. Trim the asparagus and season with salt and pepper.
2. Divide the asparagus into four servings. Wrap each with a piece of proscuitto (ham or bacon).
3. Place the wrapped bundles onto baking sheet and bake for 20 minutes.
4. During the last 5 minutes of cooking, cook 4 eggs over easy in a skillet to serve on top.

more egg recipes