Delicious, low-calorie salads according to the Dukan diet 2021 with photos

Salads and appetizers are a dish that can be easily prepared in a hurry, even with a minimum number of ingredients. You can start any lunch by serving salad. In general, they are intended to improve appetite before the main course. Salad can also be called a universal food; it includes a wide variety of ingredients that can please both the chef and the person who does not like to cook at all. Most salads include greens, which is why they can be recommended as a dietary and healthy food - a source of good health. On our website you will find many salads, simple and complex, quick and which will require a little perseverance from you, but all salad recipes will certainly be tasty and very healthy.

Inexpensive salads according to the Dukan attack diet

The first stage of the Pierre Dukan diet is the most difficult; during it you cannot even eat vegetables, only protein foods and bran. Only green onions are allowed. In the next stages, you can eat vegetables more easily.

Ingredients:

New delicious recipes:

• The most delicious and fastest salads
• Italian Cuisine
• KitchenAid food processor

• Eggs - 6 pieces
• Canned fish - one jar
• Onion - 1 piece
• Vinegar - half a teaspoon
• Crab sticks - 8 pieces
• Low-fat cottage cheese - two large spoons
• Mustard - 1 teaspoon
• Salt - to taste

Preparation:

1. Boil the eggs, peel them, separate the whites and yolks from each other
2. Marinate onion rings in vinegar, water and salt
3. Slice the crab sticks
4. Remember canned food with a fork or other cutlery
5. Grate the eggs, and rub two yolks into another container (they will be needed for Dukan mayonnaise)
6. Mayonnaise is easy to prepare - take it, mix the yolks with cottage cheese, mustard, beat the mixture with a blender
7. Then lay out the cooked products in layers, place the fish down on the dish
8. Lubricate it with the prepared sauce
9. Next layer: onion, mayonnaise
10. Then: half the grated egg whites, mayonnaise
11. We also spread the crab sticks with sauce.
12. Fifth layer - the second half of the proteins with mayonnaise
13. Place grated yolks on top and do not grease
14. Place the salad in the refrigerator for 40 minutes, then serve for your meal.

Squid salad for the Attack phase recipe

Products used:

• fresh squid – 250 g;
• crab sticks – 5-7 pcs.;
• quail eggs – 3 pcs.;
• soy sauce – 1 tsp.

Preparation:

1. First, boil the squid in salted water, cool it, and remove the skin.
2. Eggs are boiled soft-boiled.
3. Squid and crab sticks are cut into strips, eggs are crushed with a fork.
4. All components of the future salad are mixed and seasoned with soy sauce.

Tender salad with chicken and squid according to Dukan

You can prepare a delicate salad with the addition of squid (the main thing is not to overcook it). And gherkins will add a pleasant sourness to the dish, which will diversify the overall taste. To make this salad you will need:

• Breast – 300 g;
• Whole squid carcasses – 2 pcs.;
• Gherkins – 3 pcs.;
• Greenery;
• Garlic;
• Yogurt for dressing (low-fat) - to taste;
• Salt.

1. Separately boil the fillet and squid. The meat must be washed and removed from fat. We clean the squid from the film and take out the insides. Place in boiling salted water with lemon and cook for no more than 2-3 minutes.
2. Cut the cooled ingredients into cubes and place them in a bowl. Add chopped gherkins, herbs and garlic to them.
3. Season everything with yogurt, add salt if necessary. Mix and serve.

Mackerel salad for Attack phase recipe with photo

For the salad we need:

• canned mackerel (in its own juice) – 1 can;
• chicken eggs – 5 pcs.;
• bulb;
• mayonnaise prepared according to Dukan's recipe.

Preparation:

This dish will look more impressive if it is prepared in layers. The fish is placed at the bottom of the salad bowl, the next layer is finely chopped onions, and then mayonnaise. A layer of eggs is placed on top of it, and only whites are used. This layer is also smeared with mayonnaise. The yolks unused in the salad will be needed to decorate it - they must be thoroughly chopped and sprinkled over the prepared food.

There are several recipes for making mayonnaise according to Dukan. For a fish salad, this option would be good: 3 yolks from boiled eggs are ground with salt, add a jar of low-fat yogurt, mustard (1 tsp) and black pepper. All ingredients must be thoroughly mixed so that the mass is homogeneous. If the sauce is not spicy enough, you can add paprika or dry ground garlic.

Options for "Alternating"

At the rotation stage, vegetables are added to the diet.

Carrot

Required ingredients:

• 5 medium sized carrots;
• 5 chicken eggs;
• dietary yogurt – 2 tbsp;
• garlic.

The carrots for this salad are used fresh and grated. You can grind boiled eggs in the same way, or you can chop them with a knife. A couple of cloves of garlic are put under pressure. The prepared products are mixed and seasoned with yogurt.

With fresh cucumber and chicken gizzards

Products needed for this dish:

• chicken stomachs – 400 g;
• 1 piece each onions and carrots (for boiling gizzards);
• cucumbers – 2 pcs.;
• some green onions;
• chicken eggs – 4 pcs.;
• Dukan mayonnaise – 2 tbsp.

Fresh chicken stomachs are thoroughly cleaned of film, filled with water and put on fire. To make the meat tastier, add onions and carrots (whole) to the broth, if desired, a bay leaf and a few black peppercorns. Cooking will take approximately 1 hour.

Cooked and cooled stomachs are cut into strips. Eggs are cut in approximately the same way - it’s good if the ingredients match in size and shape. Cucumbers can be cut into strips using a Korean grater. Green onions are finely chopped. All salad ingredients are mixed and seasoned with mayonnaise prepared according to Dukan.

Peculiarity! In this recipe, you can replace green onions with onions (white or red), after marinating them with apple cider vinegar.

Vinaigrette with beans

The favorite snack among Russians in Dukan's recipe becomes especially interesting due to green beans. To prepare the vinaigrette you will need:

• beets – 2 pcs.;
• carrots and onions – 1 pc.;
• pickled cucumbers – 3 pcs.;
• 200 g each of sauerkraut and green beans;
• olive oil.

Preparing the vinaigrette begins with boiling vegetables - carrots, beets, beans. When they are ready and cooled, they are finely cut into cubes. Then you need to chop the onion, sauerkraut, and finely chop the pickles. Mix all this, add olive oil (1 tsp) and lemon juice - if desired, for freshness and pleasant sourness. To make the dish more spicy, you can add ground black pepper.

Simple salads according to the Dukan diet alternation

World-famous French doctor Pierre Ducane has helped millions of people achieve their desired weight and figure thanks to his own book, published under the title “I Can’t Lose Weight.” Contrary to the title, the author actually knows how to lose weight and taught this to his fans. In the “Alternation” phase according to Dukan, there are many recipes that can be used to prepare tasty and healthy dishes, just like in any other phase.

Tuna salad phase Alternating recipe with photos

A tuna salad prepared with the following “ingredients” will turn out tasty and fresh:

• a can of canned fish in its own juice;
• a pack of low-fat soft cottage cheese;
• two or three eggs;
• lettuce leaves;
• one fresh pimpled cucumber;
• greenery;
• a bunch of fresh green onions.

Cooking steps:

1. Drain the juice from the jar and grind its contents, placing it in a suitable salad bowl.
2. Boil the eggs, peel and chop.
3. Wash the cucumber and shape into cubes, wash the greens and onions and chop them.
4. Mix fish and cottage cheese, then add all other ingredients.
5. Tear the lettuce leaves randomly with your hands and add them to the total mass, or you can use them as a bedding for the bottom of the salad bowl.

Dukan diet: first phase “Attack”

The shortest and most significant stage in terms of weight loss. You are allowed to eat only protein foods. On average, attack days are observed for 5 days, ranging from 2 to 10 days, and depend on excess body weight. You can calculate the weight using a simple formula: M = P - 100, where M is the mass in kilos; P - height in cm.

• Meals should be regular.
• You can eat as much as you want.
• At this stage, strong physical activity is prohibited; a 20-minute walk a day is enough.

Caesar salad according to Dukan recipe with photos 2021

Ingredients:

• Lightly salted red fish (without adding oil);
• 1 tomato;
• 1 cucumber;
• 1 chicken egg;
• Lettuce leaves;

Preparation:

1. For dressing: 100 g of low-fat classic yoghurt, lemon juice, mustard.
2. We tear the lettuce leaves, well washed and dried with a paper towel, into a deep bowl with our hands.
3. Cut the boiled egg into small slices. We also chop cucumbers and tomatoes.
4. Prepare salad dressing by mixing yogurt with mustard and lemon juice.
5. All vegetables are mixed with dressing and placed on a plate.
6. The salad is topped with pieces of egg and red fish.

Light tuna salad according to Dukan

This recipe can compete with any restaurant salad. But despite this, even a novice cook can easily make it at home. The recipe contains the following components:

• Fresh tuna – 100 g;
• Arugula – 10 g;
• Iceberg – 60 g;
• Cherry tomatoes – 40 g;
• Quail egg – 2 pcs.;
• Grainy Dijon mustard;
• Balsamic vinegar;
• Sesame.

1. Soak the arugula and iceberg for a few minutes, and then rinse under running water.
2. Boil the eggs, peel and cut in half. We also cut tomatoes. We combine them with arugula and torn iceberg leaves.
3. Now let's prepare the dressing. Combine mustard and vinegar to taste. Stir and pour onto the leaves.
4. Fry a whole piece of fish fillet (preferably without oil). The fish should remain tender inside, so do not overcook it. Cut the finished tuna into several pieces.
5. Place the dressed salad in a heap on a plate, and place pieces of fish on the sides.

Carrot salad with egg Alternating recipe

Ingredients:

• Carrots - 4-5 pieces (medium size).
• Boiled eggs - 5-6 pieces.
• Garlic - 2-3 cloves.
• Natural yogurt - 1-2 tbsp. Spoon.
• Salt - 1-2 pinches (to taste).

Preparation:

1. We peel the carrots and grate them on a medium-sized grater.
2. Peel the eggs and either grate them on the same grater or cut them into small cubes. Place in a salad bowl with carrots.
3. Peel the garlic cloves and crush them with a crush.
4. Add garlic, salt and yogurt to the carrots with eggs. Mix everything well and our salad is ready.

Salad with shrimp and avocado according to the Dukan diet

Alternating BO. Made quickly and eaten even FASTER Ingredients:

• 300 g shrimp;
• 1 avocado;
• 5 cherry tomatoes;
• greenery;
• 2 cloves of garlic;
• olive oil, spices.

Boil shrimp and peel. Cut the avocado into cubes, cut the tomatoes into halves. Chop the greens. If you don't like garlic, you don't have to add it. Combine all ingredients, season with oil, salt and pepper. The salad is ready!

Chicken breast salad Dukan diet recipe 2021 photo

Ingredients:

• 1/2 Chicken breast.
• 4 boiled eggs.
• 100 grams of ham up to 4% fat.
• 2-3 Gherkins.
• Natural low-fat yogurt or cottage cheese.
• Salt, seasonings.

Preparation:

1. We bake the breast in the oven, in a roasting pan. Cool, cut.
2. Finely chop the eggs.
3. Three gherkins and ham on a coarse grater.
4. Mix everything.
5. When alternating, I always add low-fat cheese according to the dosage norm!
6. Season everything with yogurt or cottage cheese with seasonings.

Dukan salads. Fish salad according to Dukan.

Attack.
1 can of canned fish without oil (saury or pink salmon). 1/2 onion. 2 boiled eggs. A little greenery. A couple of gherkins. Soft cottage cheese or soy sauce for dressing.

Place the fish and mash with a fork. Chop the onion very finely or take a sweet salad one. Cut the eggs or grate them into a coarse grater, chop the greens and gherkins. Mix everything. I usually season it with Savushka curd or soy sauce. You can add a little salt. Bon appetit! Natalya Golubeva.

New Year's salad recipes according to the Dukan diet 2021

Quite often, people lose weight for some event, for example, for the New Year, but those who understand that losing weight is not a weekly task have to think through the holiday menu more carefully. Usually, after the New Year holidays, people easily gain 2-3 kg of excess weight, because the abundance of food is simply amazing. Few of these choices can be called truly correct and healthy dishes, because during the preparation of New Year's dinner, mayonnaise and other sources of fat flow like rivers. New Year's dishes according to the Pierre Dukan diet will help you not only make your holiday dinner more healthy, but also not break the rules of the system.

Greek New Year's salad recipe with photo

During the Cruise, 28 types of vegetables are added to the classic list of protein products that are allowed during the Attack. So at this stage you can prepare yourself a completely classic Greek sauce.

1. It requires tomatoes, cucumbers, bell peppers and lettuce. Everything needs to be chopped into cubes. Brynza or fetax cheese is added to the same mixture. It also needs to be cut into small portion cubes.
2. Next, everything is mixed and seasoned with lemon juice. Don't forget the spices. The most common salt goes here, and you can also supplement the salad with a special ready-made seasoning mixture.

New Year's Caesar salad according to Dukan recipe

The difficulty of this salad lies in the preparation of the croutons. Some people do it very simply and use bran in capsule form instead. You can get a little clever by mixing ground oat bran with an egg and a small amount of cottage cheese, salt and soda. The dough is made from these components. First, it is baked like regular bread, and then cut into cubes and dried a little more in the oven.

1. For the base of the salad you need cherry tomatoes, lettuce, boiled eggs. You can also use chicken eggs, but, of course, in the classic recipe, preference is given to quail eggs. Chicken pieces are fried in a non-stick frying pan and also added to the salad, along with croutons.
2. Next you just have to dress the salad. In this capacity, you can use the classic Caesar sauce, because its recipe fits perfectly into the rules of the Dukan diet.

Recipe for tartar salad with tuna, cucumber and eggplant according to Dukan

Tartar salad is prepared from various meat and fish products. The peculiarity of this dish is that meat (in this case fish) is used exclusively in its raw form. This fresh tuna recipe is served with eggplant puree. To prepare you will need:

• Fresh tuna fillet – 200 g;
• Fresh cucumber – 75 g;
• Arugula;
• Soy sauce;
• Whole eggplant;
• Lemon;
• Garlic.

Preparing the dish will not be difficult.

1. First, let's make puree. Bake a whole eggplant in the oven until done. Afterwards, peel it, add the grated clove of garlic and blend with a blender. The puree is ready.
2. Cut the fillet into medium cubes, chop the peeled cucumber as finely as possible, mix with the fish, and season with soy sauce.
3. Next we move on to serving. Sprinkle the plate with washed arugula leaves and spread the puree. To do this you will need a special round shape. But if it is not available, you can cut a ring of the required height from a half-liter plastic bottle.
4. Place the mold in the middle of the plate. First spread the required amount of puree, and top with tuna and cucumber. Remove the pan, decorate the plate with a slice of lemon and serve.

This recipe makes 2 small servings. They serve as a snack before the main meal.

Mimosa salad according to Dukan, delicious recipe with photos

Products:

• yogurt (low fat) or mayonnaise;
• low-fat cheese - 100 grams;
• a can of pink salmon;
• onion - 1 pc.;
• 4-5 eggs.

Preparation:

1. Boil the eggs and leave them to cool. Then peel and remove the yolks.
2. Place grated cheese on the bottom of the salad bowl and mayonnaise or yogurt on top.
3. Carefully place the canned food in a second layer, having crushed it beforehand, on another plate.
4. Sprinkle chopped onions on top and brush with mayonnaise.
5. In the fourth layer, grate the egg whites, then the mayonnaise.
6. The fifth layer is yolks and greens.

Olivier salad according to Dukan recipe step by step recipe with photos

To prepare this salad we will need:

• One chicken breast
• Four pickled gherkins
• Mixed vegetables (green beans, carrots)
• Three eggs
• Sauce (recipe below)
• Greenery

Boil chicken, vegetables, eggs until cooked. Finely chop all ingredients and mix.

And now the composition of the sauce:

• Soft cottage cheese or low-fat yogurt without additives
• Soy sauce
• Mustard to taste

Now mix the sauce with the salad, sprinkle with herbs. Olivier according to Dukan is ready!

Chicken salad with Dukan mushrooms

Just like previous recipes, this dish does not require a large number of ingredients. However, the salad itself turns out to be tender and satisfying, but at the same time dietary. It requires the following ingredients:

• Breast – 1 whole piece;
• Fresh mushrooms - 400 g. According to the classics, champignons are also suitable, but you can also use porcini mushrooms;
• Du mayonnaise for dressing;
• Greenery;
• Salt.

1. The cooking method is also quite simple. The fillet should be boiled and cut into cubes.
2. Chop the mushrooms randomly and fry in a hot frying pan until cooked.
3. Mix the prepared ingredients, add herbs, salt and mayonnaise prepared from Dukan-approved products.

Salad with beans and breast according to Dukan recipe

To prepare the dish you will need the following products:

• Boneless chicken meat – 0.25 kg.
• Green beans – 500 g.
• Bell pepper and onion – 1 pc.
• Sunflower oil – 2 tbsp. l.
• The dish is seasoned with sauce.

To prepare it, you need the following ingredients:

• Balsamic vinegar – 3 tbsp. l.
• Hot water – 50 ml
• Salt, dried dill and pepper to taste.

The beans are immersed in boiling water for two minutes, then the water is drained. Chicken meat is cut into strips, fried until tender, onions and peppers are cut into cubes, and fried in a frying pan with the addition of vegetable oil. Mix vegetables and chicken in a separate cup and pour in the sauce.

Salmon Salad According to Dukan. Salad with salmon and ginger sauce (Dukan diet)

This hearty, appetizing and healthy salad with an original marinade, created with the addition of ginger root, can be made in just 20-27 minutes. By preparing the necessary ingredients in advance and boiling a piece of salmon, you can serve a fresh dish when guests arrive or feed your loved ones a flavorful salad. This salad was created for those who decided to radically change their life and create a new, healthy body for themselves, resorting to the help of a special diet created by the famous nutritionist - Monsieur Dukan. Due to the fact that only approved products according to the Dukan system are used in the salmon salad, you can easily consume it whenever you want. With this diet, you do not need to deny yourself pleasure (enjoy delicious pastries or sweets). The main thing is to take only products allowed by the system, abandon natural sweetness in favor of a sweetener, and use only low-fat dairy products to create dishes. Ingredients: - salmon (300 grams); - ginger (2-3 cm); - sprigs of dill; - wine vinegar (1 tbsp); - 1/2 tsp each sweetener and salt; — eggs (2 pcs.); - 50 grams of cheese (5-7%).

Prepare a salad with salmon and ginger sauce according to Dukan.