- Phase 1: Attack
- Bread Recipe for Breakfast - Phase 1
- Cheese Quiche Recipe - Phase 1
- Chicken Tart for Snack - Phase 1
- Phase 2: Cruise
- Mushroom Omelet for Breakfast - Phase 2
- Zucchini Pasta - Phase 2
- Avocado Pate with Cucumber Sticks - Stage 2
- Phase 3 - Consolidation
- Breakfast Crepioca - Phase 3
- Baked Salmon with Potato - Stage 3
- Banana Muffin in the Microwave - Phase 3
- Phase 4 - Stabilization
- Protein Sandwich - Phase 4
- Whole Tuna Pasta - Phase 4
- Eggplant Pizza - Stage 4
The Dukan Diet was developed for those who want to lose weight and is divided into 3 different phases, in which some types of food should be restricted, especially carbohydrates such as breads, rice, flour and sugar, while giving preference to others.
So, to get the best out of it and lose weight with this diet, here are 3 recipes for each stage of the process:
Phase 1: Attack
At this stage, only foods rich in proteins and fats, such as meat, cheese and eggs, are allowed. The consumption of pasta, sugar, grains, fruits and vegetables in general is prohibited. See more details about each phase of the Dukan diet.
Bread Recipe for Breakfast - Phase 1
Ingredients:
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Method of preparation:
Mix everything, beating the egg and the flour well to be homogeneous. Takes to the microwave for 2:30 minutes. Then, break the bread in half, fill it with cheese, chicken, meat or egg and place it to toast in the sandwich maker.
Cheese Quiche Recipe - Phase 1
This quiche can be eaten for lunch or dinner and can be filled with other protein foods, such as ground beef, shredded chicken or tuna, for example.
Ingredients:
- 4 eggs200 g of crumbled ricotta cheese or grated cheese or grated mines200 g lightparmesan curd cheese for sprinkling salt, oregano, pepper and green scent to taste
Method of preparation:
Beat the eggs with a fork and mix the cheese and curd. Season with salt, oregano, green smell and a pinch of white pepper. Place this mixture on a small baking sheet and sprinkle the Parmesan on top, taking it to the medium oven at 200ºC for about 20 minutes.
Chicken Tart for Snack - Phase 1
These tartlets can also be filled with cheese or ground meat, and can also be eaten for breakfast or dinner:
Ingredients:
- In a large bowl, whisk together the parsley, salt and pepper and season with salt and pepper.
Method of preparation:
Beat the eggs with the fork and add a pinch of salt and pepper. Distribute the chicken in 3 patty pans and cover with the shakes. Place the grated cheese on top and take it to the medium oven for about 10 to 15 minutes or until the tart is firm.
Phase 2: Cruise
At this stage, you can add some vegetables to the diet, such as tomatoes, cucumbers, radishes, lettuce, mushrooms, celery, chard, eggplant and zucchini.
Mushroom Omelet for Breakfast - Phase 2
Ingredients:
- In a large bowl, whisk together the egg yolks and a little salt and pepper.
Method of preparation:
Beat the eggs with the fork and add the rest of the ingredients. Make the omelet in the skillet greased with extra virgin olive oil.
Zucchini Pasta - Phase 2
Zucchini spaghetti is a great option to be used for lunch or dinner.
Ingredients:
- In a large bowl, whisk together the onion, salt, pepper, and salt and pepper to taste.
Method of preparation:
Grate the zucchini on a spiral grater, suitable for making vegetable spaghetti. Place to cook in a pan greased with olive oil and let the zucchini sole its water and become more dry. Sauté the garlic and onion in olive oil, add the meat and season with salt and pepper. Let it cook, add the tomato sauce and then mix with the zucchini noodles. Sprinkle cheese to taste.
Avocado Pate with Cucumber Sticks - Stage 2
This pate can be used as an afternoon snack or as a sauce for zucchini pasta, for example.
Ingredients:
- 1/2 ripe avocado1 col of extra virgin olive oil soup1 pinch of salt and pepper1 / 2 squeezed lemon1 quoted cucumber in the form of toothpicks
Method of preparation:
Knead the avocado and season with olive oil, salt, pepper and lemon juice. Mix well and eat the cucumber sticks using the avocado cream.
Phase 3 - Consolidation
At this stage, a little carbohydrate can be included in the diet, being allowed to consume up to 2 servings of fruit per day and 1 serving of bread, rice or potatoes twice a week.
Breakfast Crepioca - Phase 3
Ingredients:
- In a large bowl, whisk together the cream cheese, salt and pepper, and season with salt and pepper to taste.
Method of preparation:
Beat the egg with a fork and mix with the other ingredients. Place in a frying pan greased with extra virgin olive oil.
Baked Salmon with Potato - Stage 3
Ingredients:
- 1 piece of salmon1 medium potato in thin slices1 tomato in slices1 / 2 onion in slices1 tablespoon of olive oil, salt, garlic, white pepper and parsley to taste
Method of preparation:
Season salmon with lemon, salt, garlic, pepper and parsley. Place in a glass dish together with the tomato, onion and potato, watering everything with the oil on top. Place in a medium oven for about 25 minutes or until the salmon is cooked.
Banana Muffin in the Microwave - Phase 3
This cupcake can be used in the afternoon snack, being practical and easy to make.
Ingredients:
- In a large bowl, whisk together 2 tablespoons of almond flour or oat bran. 1 egg roll to taste or 1 teaspoon cocoa powder.
Method of preparation:
Beat the egg with a fork and mix the rest of the ingredients. Place everything in a large cup and microwave for 2:30 minutes.
Phase 4 - Stabilization
At this stage, all foods are allowed, but the carbohydrate level of the meal varies according to each person and their ability to maintain weight when including these foods in the diet.
Protein Sandwich - Phase 4
This sandwich can be used for breakfast or an afternoon snack.
Ingredients:
- 1 egg1 col of flaxseed soup1 col of oat bran1 spoons of shredded chicken1 slice of cheese1 pinch of salt
Method of preparation:
Beat the egg well with a fork and add the flaxseed flour, oat bran and salt, mixing well. Take to the microwave for 2:30 minutes. Then, break the bread in half, stuff it with the cheese and chicken and put it in the sandwich maker.
Whole Tuna Pasta - Phase 4
This pasta can be used for lunch or dinner.
Ingredients:
- 1/2 cup of penne pasta1 can of tuna2 tablespoon of olive oil1 small clove of crushed garlic1 tablespoon of chopped onion100 to 150 ml of tomato sauce and pepper to taste
Method of preparation:
Put the pasta to cook. Drain the canned tuna and season with salt, pepper, garlic and 1 tablespoon of oil. Sauté the onion in the remaining oil, add the seasoned tuna and stir for about minutes. Add the tomato sauce and let the mixture boil for about 5 minutes. Mix with the cooked pasta and serve hot.
Eggplant Pizza - Stage 4
This pizza is quick and can be used as an afternoon snack from phase 2 of the Dukan diet.
Ingredients:
- 1/2 eggplant, slicedMozzarella cheese, tomato sauce, shredded chicken, oregano, to taste1 tablespoon of olive oil
Method of preparation:
Place the eggplant slices in a pan, put tomato sauce on each slice and add the cheese, chicken and oregano. Then sprinkle the slices with the oil and bring to the medium preheated oven for about 10 minutes or until the cheese has melted.
