Dukan Diet Menu & Nutrition

Sample Menu

Here’s a day of typical meals during Dukan’s first three phases. The Dukan Diet guide provides meal plans for the Attack and Cruise phases, below. Although technically all-you-can-eat, portions have been applied to calculate nutritional analyses. Your diet may differ from what appears below.

While The Dukan Diet guide offers no menu for the Consolidation phase, U.S. News assembled one based on its guidelines. Here, too, your menu may differ from what appears below.

Finally, because the Permanent Stabilization phase is shaped almost entirely by you, no sample meal plan is provided.

Attack Phase

Breakfast

8 oz. coffee with artificial sweetener of your choice

8 oz. nonfat yogurt

1 Dukan oat-bran galette (pancake)*

Snack (if hungry)

4 oz. nonfat cottage cheese

Lunch

Hard-boiled egg with herb mayonnaise*

5 oz. barbecue steak*

8 oz. nonfat yogurt

Snack (if hungry)

4 oz. nonfat yogurt

Dinner

1 lb. shrimp sautéed in herbs

8 oz. tandoori chicken cutlets

Dukan custard*

 

Lots of water

Cruise Phase

Breakfast

8 oz. coffee with artificial sweetener of your choice

8 oz. nonfat yogurt

1 oat-bran galette (pancake)*

Snack (if hungry)

4 oz. nonfat cottage cheese

Lunch

Lettuce salad with vinaigrette*

Cauliflower gratin*

Custard*

Snack (if hungry)

4 oz. nonfat yogurt

Dinner

Cucumbers, served hot or cold*

8 oz. chicken Marengo*

Vanilla crème*

 

Lots of water

Consolidation Phase

Breakfast

8 oz. coffee with artificial sweetener of your choice

8 oz. nonfat yogurt

1 oat-bran galette (pancake)*

2 slices whole-grain bread with 2 tsp. light butter

Snack (if hungry)

4 oz. nonfat cottage cheese

1 apple

Lunch

Lettuce salad with vinaigrette*

Cauliflower gratin*

Custard*

Snack (if hungry)

4 oz. nonfat yogurt

1½ oz. cheddar cheese

Dinner

Cucumbers, served hot or cold*

8 oz. chicken Marengo*

8 oz. cooked quinoa

Vanilla crème*

 

Lots of water

 

*from recipe in The Dukan Diet guide

Nutrition

Here’s a breakdown of the nutritional content of three days of meals on the Dukan Diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.

Only meal plans from the diet’s first three phases are analyzed below. Attack and Cruise meal plans are found in The Dukan Diet; since the book doesn’t contain a Consolidation phase menu, one was built by U.S. News using the phase’s guidelines. No meal plan is provided for Permanent Stabilization, which is highly variable.

Finally, because of the all-you-can-eat nature of this diet, the calorie levels below are variable and reflect the amount of food in the above menus.

Data were calculated with ESHA Food Processor, a nutrition analysis program.

  Dukan Diet Attack Dukan Diet Cruise Dukan Diet Consolidation Recommended
Calories 1,722 1,200 1,873 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 23% 18% 19% 20%-35%
     Saturated 8% 5% 6% Less than 10%
     Trans 0% 0% 0% N/A
Total Carbohydrates 27% 38% 48% 45%-65%
     Sugars
(total except as noted)
17% 25% 21% N/A
     Fiber 4 g. 11 g. 26 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 46% 41% 33% 10%-35%
Sodium 3,945 mg. 1,672 mg. 2,351 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 3,297 mg. 2,544 mg. 2,969 mg. At least 4,700 mg.
Calcium 1,497 mg. 1,307 mg. 1,647 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 8.2 mcg. 3.4 mcg. 3.6 mcg. 2.4 mcg.
Vitamin D 11.6 mcg. 8.9 mcg. 9 mcg. 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.

Last updated by Kurtis Hiatt | January 03, 2014

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