Dukan diet menu Attack phase recipes with photos

Option 1

• Products needed:
• Turkey breast fillet - less than a kilogram.
• Bulb onions.
• One red bell pepper.
• Two tomatoes.
• Garlic, herbs, salt, ground pepper - everything according to taste preferences.

1. Rinse the turkey fillet well and divide into medium-sized pieces. All vegetables, except the onion, are cut into slices.
2. Roll the meat in a mixture of pepper and salt. The onion is cut into rings. After preparing all the necessary ingredients, place a layer of meat in a large saucepan or stewpan, followed by vegetables. There should be four rows.
3. The contents of the dishes are filled with water so that it is a couple of centimeters higher than the level of the laid out ingredients.
4. After the water boils, leave to simmer over low heat. When the stew is almost cooked, add finely chopped garlic and herbs. That's all. The turkey is made according to Dukan.

Option 2

Stewed turkey using the second cooking method is suitable for lovers of spicy foods. You will need:

• Turkey loin – 1 kilogram.
• A couple of small spoons of mustard. For a less savory taste, one is enough.
• Low percentage natural yogurt.
• Salt pepper.

Turkey according to Dukan: cooking method

1. Stew can be made either in a slow cooker or in a regular saucepan. Rinse the turkey. Cut into pieces. Add salt and pepper to taste.
2. Place in a bowl and add water. The recipes for preparing the meat itself are no different. Bring to readiness over low heat. When the process comes to completion, add mustard, yogurt and leave for another couple of minutes.

Turkey Stew recipes can be used for everyday lunches and dinners. But what if the holidays come and you want to do something more festive for your guests? This problem can be solved quite simply. The well-known French meat will be an excellent dish on the table of a caring housewife. It is possible to cook without harming your figure. Fans of the Dukan diet have developed their own recipes.

In a slow cooker

A multicooker is a great helper in the kitchen. In hot weather, it becomes a real salvation, since you don’t need to stand near a hot stove to cook food. In addition, there is no need to use oil when cooking. The products are loaded into the container, the timer turns on, and after a certain time the dish is ready! It makes excellent turkey thigh fillet. Recipes for how to cook a delicious dish from this meat in a slow cooker are very simple.

Components:

• thigh fillet - one piece;
• onion - 2 small heads;
• mayonnaise - 100 grams;
• garlic - 1-2 cloves;
• salt, pepper to taste.

The fillet is thoroughly washed. Then it needs to be cut into medium pieces, removing unnecessary membranes, etc. Place in a multicooker cup, salt and pepper to taste, add finely chopped onion. In addition, you need to squeeze garlic and other spices that you like into the total mass.

When all the ingredients are in the bowl, the multicooker is closed and the stewing mode is set. After about forty minutes, you need to add mayonnaise to the dish and continue cooking for about fifteen minutes. After this, the meat is ready.

Meat in French

In order not to get extra calories, turkey is used to cook meat in French. Stewed or baked in the oven, it does not lose its nutritional value. There are a variety of French meat recipes available. It is worth considering the one that is suitable for the Pierre Dukan diet.

Cooking meat in French

1. The main component is turkey loin. Rinse, cut into portions. The pieces are rubbed with salt and pepper and sprinkled with lemon juice. Leave to marinate for a couple of hours in a cold room.
2. While the meat is infusing, you can grate cheese (low-fat varieties) and cut the onion into rings.
3. Place the turkey on a baking sheet. Grease the pieces with low-calorie cottage cheese on top. After that, decorate with onion circles and grated cheese.
4. When the oven heats up to 200 degrees, set the dish to cook for 45-60 minutes. The French-style meat is ready. The golden cheese crust will certainly whet the appetite of your invited guests.

Who said healthy food can't be fun? Pierre’s diet is not at all difficult to follow, especially since dietary recipes will not leave anyone hungry. Turkey stew or French style diversifies the menu not only of those who adhere to the Dukan weight loss method, but also of ordinary food lovers.

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Dukan diet menu Attack phase recipes with photos

The main difficulty for practitioners of the Dukan diet is hot dishes, when the menu is limited to only 12 varieties of meat, fish and poultry. In addition to the main courses, we will also focus on desserts. The main secret is to cook correctly, do not fry, do not use oils and fats.

Menu of the first phase Attack for the week

Over the course of 2-7 days, the body receives an impetus to launch fat-burning processes. Dukan's attack recipes are based on products with a maximum protein content. By eliminating carbohydrates and fats, cells begin to replenish their energy reserves by breaking down adipose tissue. The initial stage of the diet requires compliance with basic conditions:

• mandatory consumption of 2-3 liters of any liquid;
• inclusion of bran in daily nutrition;
• When cooking, do not use vegetable oil, butter or any fats;
• eating only acceptable foods;
• physical exercise – at least 15 minutes daily.

There is a complete restructuring and acceleration of metabolism. Departure from the principles of diet can negate the entire process of losing weight.

• consume only permitted foods – protein foods;
• be sure to eat 1.5 tablespoons of oat bran per day (they can be replaced with 2 tablespoons of cooked buckwheat);
• walk daily for 20 minutes, heavy training on Attack days is prohibited, but you need to move;
• drink 1.5-2 liters of water, this will prevent dehydration.

Compliance Rules

• Eat little by little in small portions. This tactic helps to reduce the stomach and avoid severe hunger pangs.
• Food can be prepared in different ways: frying, baking, steaming, boiling. Dishes may consist of several products; mixing them is allowed.
• There is no need to count calories, but going below 1200 calories is harmful to the body; stabilization is the best way to consolidate the result.

Do not increase the number of Attack days. If you are recommended three days, there is no need to stretch them out over a week. Otherwise, weight loss will be compensated by the “plateau” effect and subsequent weight loss will slow down. In order to correctly calculate the number of days that you should spend on Attack, you need to use a special calculator, which can be found on the official website of the Dukan diet in Russia.

Depending on gender, age, current and desired weight (as well as your history of losing weight in the past), the system develops and selects the optimal number of days to comply with the Attack.

It is better to adhere to these recommendations; if you stay in the first phase for too long, further weight loss may slow down.

Soups for the “Attack” stage

Let's start with the first courses. All recipes are simple, do not require rare or expensive ingredients, and the dishes are prepared very quickly.

Soup with meatballs

This soup will decorate the table not only for the active phase - “Attack”, but also for the remaining stages of the Dukan diet. It takes no more than half an hour to prepare.

Ingredients:

minced beef 200 g; 2 eggs; 800 ml water; salt, spices; greenery.

Preparation : first prepare the minced meat - mix the minced meat with egg and spices to taste, form small meatballs, immerse in boiling water for 30 minutes. After these steps, add greens to the soup, another chopped boiled egg and leave to simmer for 2-3 minutes, stirring constantly.

Chicken soup with poached eggs

This soup is even easier to prepare. In general, poached eggs can turn even the simplest dish into a royal dinner. The set of products for this soup is minimal and can be found in every home. A little imagination and you have an interesting dish for lunch.

Ingredients:

chicken breast 300 g; 2 eggs; 800 ml water; wine vinegar 1 tsp; salt, spices; greenery.

Preparation : Boil the chicken in salted and spiced water for half an hour. After we take out the meat, cut it into pieces and put it back into the broth. Break one egg into a cup. Reduce the heat where the chicken broth is being simmered, add vinegar and stir to form a funnel. Carefully pour the eggs into the resulting funnel, without disturbing the integrity of the yolk, and cook for 2-3 minutes. Using a slotted spoon, take out the egg, place it in a deep plate, add broth with chicken, sprinkle with finely chopped herbs. The dish turns out not only very tasty, but also looks aesthetically pleasing.

Recipe for thighs in the oven from Ataki

If you have not yet reached the 3rd stage, but still want to cook meat in the oven, you can follow the following recipe. For it you will need:

• Turkey thigh without bone and fat – 1 kg;
• Balsamic vinegar – 1 tbsp;
• A few cloves of garlic (to taste);
• Rosemary – 1-2 g;
• Salt, paprika - a teaspoon each;
• Ground black pepper

It is worth noting that the calorie content of this dish is also quite low. The layout is designed for 4-5 servings. And the cooking time is no more than 2.5 hours. However, to give a brighter taste, marinated meat should stand for 8-12 hours. A baked turkey cooks much faster after a long marinating period. The calorie content of poultry is minimal.

1. Mix all the above ingredients. Rub the meat thoroughly with the resulting marinade and leave it for the specified time.
2. After this, we take out the meat, place it on a sheet of foil, pour out the remaining marinade and wrap it tightly. Bake in an oven preheated to 220C for the first half hour. After this, reduce the temperature to 180 and continue baking for about 2 hours.
3. To check the degree of readiness, you need to make a deep cut to the bone. If there is no blood, the meat has a tender texture - the dish is ready.
4. As you can see, the recipe is quite simple to follow. In addition, cooking this dish in the oven does not require a large amount of expensive ingredients.

The low calorie content is also good news.

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Meat dishes for the “Attack” stage

The hardest thing for those going through the active “Attack” phase of the Dukan diet is to do without fried foods. There are recipes for this case too.

Chicken cutlets with crab sticks

Dietary mix of chicken and tender surimi fish meat. Adding crab sticks makes the cutlets juicy, and baking in the oven creates an appetizing crust.

Ingredients:

chicken fillet 250 g; crab sticks 150 g; 1 egg; salt and spices to taste.

Preparation : pass the chicken fillet with crab sticks through a meat grinder or cut into small cubes (this will make chopped cutlets). Mix all ingredients until smooth, form cutlets and place in an oven preheated to 180 degrees. It is enough to bake for 20 minutes, otherwise the chicken may dry out.

Turkey in gravy

Another recipe for the active “Attack” phase, also suitable for other stages of the Dukan diet. Turkey meat has not only dietary properties (only veal can compare with it), but also the highest gastronomic qualities.

Ingredients:

turkey fillet 200 g; natural low-fat yogurt 60 g; soy sauce 15 g; salt, pepper, rosemary.

Preparation : cut the poultry fillet into thin slices, pour in the sauce and place on foil. At 180 degrees, readiness occurs in an hour. The sauce is prepared as follows - mix 60 g of yogurt with 15 g of soy sauce.

Du-omelet with veal

It turns out much tastier than the usual mash of eggs and milk and more satisfying due to the meat. With all this, the dish turns out to be low-calorie.

Ingredients:

3 eggs; skim milk 50-60 ml; minced veal 150 g; salt pepper.

Preparation : to prepare a complete meal, take minced veal and fry it in a non-stick frying pan without oil, do not forget to add salt and pepper. Beat 3 egg whites with 2 yolks and skim milk. Pour the mixture into the minced meat and bake in the oven, preheated to 180 degrees. Decorate the finished dish with herbs.

Roast beef

Roast beef is perfect as a main dish, both during the “Attack” phase and in other phases of the Dukan Diet. The active part of cooking takes about one and a half hours, the passive part – 10-12 hours. The point is that you need to marinate the meat overnight so that it is saturated with spices and salt.

Ingredients:

veal tenderloin 350 g; mustard 1 tsp; natural low-fat yogurt 100 g; salt pepper.

Preparation: take a piece of roast beef, rub it with a mixture of salt, pepper and any seasoning for the meat, coat it with mustard and leave it in the refrigerator overnight. In the morning, coat the meat with low-fat yogurt to soften it, wrap it in foil and put it in the oven for an hour and a half.

Description and method of preparation:

Everything is very simple and fast.
Rub a piece of turkey with salt and spices to taste (I used Italian herbs and cayenne pepper for spiciness). Leave for 10 minutes.

Place a piece of meat in foil, after covering the turkey with a bay leaf or pieces of garlic.

Bake in the oven for 40 minutes.

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INSTRUCTIONS

Recipe for casserole with turkey and vegetables according to Dukan

Pre-marinate the turkey in a spoon of soy sauce, Provençal herbs and a clove of garlic.

Preheat the oven to 190', at this time, place vegetables and fillets in a baking dish, sprinkle with your favorite herbs.

Prepare the filling: 1 egg + yogurt, beat with a fork, add salt and pepper, pour over the vegetables, and sprinkle grated cheese on top.

Cover with foil (shiny side facing in) and place in the oven for 25 minutes.

Then remove the foil and bake for another 10-12 minutes until a cheese crust forms, increasing the oven temperature to 250′. Remove, let cool slightly, sprinkle fresh herbs on top. Bon appetit!

The well-known French nutritionist Pierre Dukan never ceases to amaze with his weight loss method. Indeed, everything is so simple that it does not require fasting and exhausting calorie control. For those who want to lose extra numbers on their scales, but still eat delicious dishes, turkey meat recipes are perfect.

Desserts and baked goods for the “Attack” stage

The main advantage of the Dukan diet is that even at the most difficult stage, the “Attack” phase, you can eat sweet foods.

Curd blancmange

An exquisite recipe with an elegant name for those with a sweet tooth who watch their figure. Blancmange is reminiscent of other desserts - panna cotta or jelly.

Ingredients:

low-fat cottage cheese 350 g; natural low-fat yogurt 100 g; low-fat milk 0.5 tbsp; instant gelatin 20 g; sweetener to taste.

Preparation : preparing the blancmange dessert is simple - pour gelatin over half a portion of warm (not hot) milk, leave for 15-20 minutes until it swells. Using a blender, grind the cottage cheese, mix with sweetener and yogurt. Lightly heat the remaining half of the milk, pour it into the gelatin a little at a time, and mix. Combine with cottage cheese, pour into molds and place in the refrigerator until completely set. In blancmange you can add a spoonful of bran, which is recommended to be consumed throughout the diet.

Oatmeal bran cookies

Another dessert recipe approved by Dr. Dukan. It seems like how can you eat cookies without damaging your figure? Actually it is possible. The recipe for the dessert is made according to all the rules of the diet - there is no sugar, no flour, no margarine, or other fats.

Ingredients:

1 egg; oat bran 60 g; natural low-fat yogurt 50 g; sweetener to taste.

Diet principles

The key principle of the Dukan diet is that the more you want to lose weight, the less carbohydrates you eat. Nutritionist Dukan says that our body uses up subcutaneous reserves only when they are not fed by the fats and carbohydrates entering it.

The principles of all stages of this diet are as follows:

• eat only protein foods;
• cook dishes by steaming or multicooking or stewing;
• more spices that speed up metabolism;
• the more you weigh, the less you need carbohydrates;
• the more kilograms you need to lose, the longer the Attack phase will last;
• drink a lot and walk;
• Eat oat bran in the morning on an empty stomach.

The number of kilograms lost after the Attack depends on the initial weight and the duration of this stage. But the maximum attack should last 2 weeks.

Diet Basics

The basic principle of this diet is protein foods and the absence of fats and carbohydrates. You will have to give up sugar completely. Sports and water will help speed up your metabolism, and then the process of losing weight will begin.

The diet is divided into 4 stages, first comes the most strict, then moderate, then consolidating and finally supporting. The menu at Dukan can be varied and balanced. We can formulate 4 principles of the Dukan diet:

1. Drink a lot of water, from 1.5-2 liters per day. It helps protein digestion. Exercise, at least a little - the gym, yoga in the fresh air, long walks, cycling - whatever.
2. Eat at least three times a day, and preferably more often. You can eat at any time until you feel full. It occurs much faster from protein foods than from any other food.
3. There are greens and vegetables. Eating a lot of meat, as is common on this diet, can cause constipation, so it is important to eat plenty of fresh greens, which contain fiber.
4. Oat bran is a must-have product.

Kebab is something that many people love and can satisfy not only the feeling of hunger, but also the need for tasty food. It can be chicken, turkey, beef, or even pork if you're on the attack. Meat has a lot of protein and virtually no carbohydrates. Choose low-fat varieties. Chicken kebab on a diet is what you need.

Acceptable Products for Attack

The attack is the first stage of the Dukan diet and is based on the consumption of protein dishes; subsequent phases of the diet may vary depending on the results.

You need to create your daily menu taking into account the fact that the following products are allowed:

• meat by-products;
• beef;
• horsemeat;
• veal;
• lean poultry;
• rabbit meat;
• lean ham;
• fresh and canned fish;
• low-fat penny fish;
• crab sticks;
• seafood;
• eggs;
• low-fat dairy products;
• mushrooms;
• broths and soups without fat, cereals and vegetables.

Acceptable, but in limited quantities, products:

• Coffee and tea;
• chicory;
• light carbonated drinks;
• herbal drinks;
• vinegar;
• soy sauce;
• spices;
• pickles;
• lemon juice;
• yeast and raising agents;
• sugar substitutes;
• gelatin.

What is excluded at the Dukan Attack stage?

When preparing dishes according to a particular recipe, you need to take into account that at this phase of the Dukan diet the following products are prohibited:

• sugar;
• fructose and glucose;
• sorbitol;
• alcohol;
• mutton;
• pork;
• sweet and flour;
• ketchups and store-bought sauces.

You cannot cook food in butter or vegetable oil; fats are allowed only in the form of red fish.

During the Attack phase, you should absolutely not go hungry and take long breaks between meals . A sedentary lifestyle is also not recommended: walk for at least 20 minutes; in addition, you can do aerobics, running or swimming.

The duration of the Attack stage depends on excess weight and can vary from 1 day to two weeks.

Attack Phase

The duration of the phase is calculated based on the person’s initial weight. If the excess weight was less than 10 kilograms, then you need to adhere to the Attack principle for no more than two days. But, if the excess weight is more than 10 kilograms, the period of the first stage increases to 5 days.

Permitted and prohibited products

When observing the Attack phase, you need to monitor the contents of the menu. Every morning you need to take 50 grams of oat bran, which starts the normal functioning of the digestive tract and can reduce cholesterol.

During the first phase, the following foods are allowed to be eaten:

During the Attack period, it is prohibited to consume:

When cooking, it is prohibited to use oil. The big advantage is that you can consume permitted foods in large quantities and at any time of the day.

Detailed menu

The list of dishes and products for the Attack may look like this:

Menu for every day during the Attack stage of the Dukan diet

The menu offered below is only a sample; you can find the recipes for the dishes yourself or prepare the dishes according to the recipes given at the end of the material. All of them are suitable for use during the first stage of the Dukan Attack diet.

First day:

• for breakfast, coffee without milk and sugar, cottage cheese without fat, grilled chicken breast;
• for lunch, beef and low-fat yogurt;
• for an afternoon snack, pancakes according to Dukan's recipe with cinnamon;
• for dinner, garlic shrimp and garlic chicken.

Second day:

• breakfast – scrambled eggs, ham and a warm drink of your choice;
• lunch – trout in herbs and shrimp;
• afternoon snack - porridge with oat bran with vanilla, tea or coffee;
• dinner – hard-boiled eggs with mayonnaise according to Dukan’s recipe.

Recipes for first courses during Attack

Below are recipes for soups and other first courses that you can safely include in your menu during the Attack.
Meatball soup is suitable not only for the Attack menu, but also for subsequent phases of the Dukan diet. You will need:

• 200 g minced beef;
• 800 ml water;
• 2 eggs;
• herbs, spices.

Mix the minced meat with one egg and spices, form balls and immerse them in boiling water for half an hour. Then add the herbs and boiled chopped egg and let the soup simmer for a couple of minutes, stirring it.

The recipe for chicken soup with poached eggs includes the following ingredients:

• chicken breast – 300 g;
• 800 ml water;
• wine vinegar – 1 tsp;
• 2 eggs;
• spices and herbs.

Boil the chicken for half an hour in salted and seasoned water, remove it, cut it into pieces and put it back to cook. Break an egg into a cup. Reduce heat, add vinegar and stir until a funnel forms, carefully pour the eggs into it and cook for a couple of minutes. Using a slotted spoon, remove the egg and place it in a deep plate, then add the prepared broth and garnish with herbs.

To prepare salmon soup for this recipe you will need:

• salmon fillet – 200 g;
• 800 ml water;
• egg;
• salt, herbs, seasonings.

Place the fillet in a pan of water and bring to a boil, then add salt, pepper and the seasoning mixture. When serving, garnish the dish with herbs and half a boiled egg.

Recipes for main meat dishes for Attack

Below we offer you recipes for delicious meat dishes that can be prepared at this stage of the Dukan diet.

To prepare chicken cutlets with crab sticks you will need:

• chicken fillet – 250 g;
• sticks – 150 g;
• egg;
• salt, spices.

Pass the chicken and sticks through a meat grinder or cut into small pieces and mix until smooth. Form cutlets and place in a preheated oven. Bake for no more than 20 minutes.

Turkey fillet with yogurt and roast beef

Take 200 g of fillet, 60 g of natural low-fat yogurt, 15 g of soy sauce, pepper, salt and rosemary.
Cut the meat into thin slices, pour in a sauce based on yogurt, spices and sauce and place on foil, cook in the oven for an hour. For roast beef, prepare 350 veal tenderloin , a teaspoon of mustard, 100 g of natural yoghurt, salt and pepper.

Rub the meat with a mixture of pepper, salt and seasoning, coat with mustard and refrigerate overnight. In the morning, coat it with yogurt, wrap it in foil and put it in the oven for an hour and a half.

Recipe for turkey thigh fillet in the oven

If stewed meat is not to your taste, you can cook the meat in the oven. Its calorie content is almost the same, but the taste is completely different. Baked turkey in the manner described below is permissible on the Dukan diet only at the Consolidation stage, since one of the ingredients is honey.

So, to complete the recipe for this spicy and aromatic dish in the oven you need:

• Boneless thigh – 600-700 g;
• Soy sauce – 30-40 ml (2 tbsp);
• Honey – 1 tbsp;
• Provencal aromatic herbs – 1 tsp;
• Salt and black pepper - to taste

1. Trim off the fat from the washed and dried thigh, rub it with salt and pepper and let it sit for up to half an hour. At this time, let's make the marinade. Mix honey, spices and soy sauce.
2. Rub the resulting marinade onto the thigh on all sides and leave in the cold for 3-5 hours. If desired, you can wait overnight.
3. After the allotted time, wrap the meat in aluminum foil or place it in a special form with a tightly closed lid. Place in a preheated oven at 200C and bake for 2 hours. The exact time depends on the oven.

Recipes for dietary desserts during Attack

For those who are unable to give up sweets even during the active phase of the Dukan diet, recipes for sweets are offered that are tailored to the needs of the body during this period.

Oatmeal bran cookies

You will need:

• egg;
• oat bran – 60 g;
• natural low-fat yogurt – 50 g;
• sugar substitute.

Mix bran and yolks in a separate bowl, add pre-whipped whites to them. Divide the mixture into the molds and bake for about half an hour.

Oatmeal cookies with cottage cheese

Prepare 7 tbsp. spoons of cottage cheese and bran, a couple of eggs, a spoonful of baking powder, vanilla and sugar substitute.

Mix everything in a blender, add sweetener and vanillin. Place everything on a cookie sheet and bake until golden brown.

Instant coffee jelly

You will need 2 glasses of low-fat milk, a teaspoon of coffee, 4 tablespoons of gelatin, 150 ml of warm water, vanillin and sweetener.
Bring the milk to a boil along with vanilla and sugar substitute , then add coffee. Dilute the gelatin in warm water and leave for 20 minutes until it swells, then pour it into the main mixture. Pour the mixture into silicone molds and place in the refrigerator for a couple of hours.

It is better to look for recipes for Attack, the initial stage of the Dukan diet, in advance and think through your menu for each day in advance. This way this period will pass quickly and efficiently. And you will achieve noticeable results.