What You'll Eat
Depends on the phase. During the first couple of weeks, protein is your best friend. Approved all-you-can-eat high-protein foods include lean beef, veal, pork, and venison; organ meat like liver and tongue; fish; shellfish; low-fat turkey and chicken; eggs; and tofu and seitan. Non-fat dairy and a sprinkle of oat bran are also required. Subsequent phases add back other food groups—vegetables first, then servings of fruit, whole-grain bread, cheese, and starchy foods like pasta or quinoa. One or two “celebration meals” are also eventually allowed. By the end, you’re cut loose, free to eat as you please—as long as you revert back to the high-protein menu one day per week.
Recipe Resources
The official Dukan guide offers some recipes. For more variety, scour these online sources, many of which offer phase-specific recipes:
- Official Dukan website (U.S.)
- Dukan Facebook page (U.S.)
- My Dukan Diet
- SparkPeople
- My Dukan Diary
- DukanItOut
Last updated by Kurtis Hiatt | January 07, 2013
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