Pumpkin Oat Bran Smoothie Recipe - great option breakfast or a snack if you are on the Ducan diet. It is done quickly and easily, suitable for all stages, except for the Attack. Contains low-fat dairy products, oat bran, natural sugar substitute and pumpkin puree. Help yourself!
The pumpkin soufflé for the Ducan diet is microwave-cooked. This is a great option for breakfast or a snack. Suitable for all stages of the diet, except Attack. The soufflé contains pumpkin puree, skim milk, yolk and spices. If you love pumpkin - welcome for the recipe!
Refreshing tzatziki sauce for the Ducan diet is made from low-fat natural yogurt and is suitable for all stages except Attack. Perfect with any meat, chicken, vegetables. In addition to yoghurt, the sauce contains fresh cucumber, dill, lemon juice and spices. Bon Appetit!
Shirataki rice pilaf for the Dukan diet, recipe suitable for all stages from Alternation. Light and tasty, with chicken fillet, carrots and onions, pilaf is cooked quickly, eaten even faster! It turns out that by eating pilaf, you can lose weight! Visit the website for the recipe!
Lemongrass is a delicious pie for the Ducan diet. Suitable for all stages from Interleaving. Contains oat bran, lemon, sugar substitute, eggs and cornstarch. The taste is practically indistinguishable from traditional flour baked goods. Spoil yourself with this wonderful cake!
Spaghetti shirataki with bolognese sauce for the Ducan diet is suitable for all stages, starting with the Attack. It contains nodules of shirataki, ground beef, onion, tomato paste, cheese and Italian herbs. For you, a step-by-step photo recipe on our website. Come on in!
The "Attack" phase is rightfully considered the most difficult among all the stages of weight loss according to the Ducan method. At this time, you have to part with your favorite foods and completely revise your diet. In order to prepare meals correctly, with benefits for the figure and health, it is best to use special recipes for this phase.
It is imperative to plan your menu in advance, several days in advance, so that there are always products in stock that will be required for cooking.
Bread for the "Attack" phase
Bran Bun for Attack
In fact, you can eat buns during the Ducan diet, the main thing is to cook them correctly.
A set of products that will be required for baking:
Bran - 4 tbsp. l.
Egg - 1 or 2 pcs.
A pinch of baking powder.
Powdered milk (fat content no more than 5%) - 3 tbsp. l.
If you want to make the buns sweet, then you can take 2 sweetener tablets.
Beat eggs, separately mix baking powder, bran and milk powder, combine the ingredients and mix thoroughly. Pour the resulting dough into baking tins and remove the oven. Bake the buns for 15 minutes at 180 degrees. If you bake the buns instead of in muffin tins, but like pancakes, they can be used as a base for sandwiches.
Dukan's Diet Bread
Properly prepared crispbreads can be used as a base for sandwiches or eaten with other foods.
To prepare bread you will need:
Bran - 3 tbsp. l.
Low-fat yogurt - 2 tablespoons l.
2 chicken egg whites.
Whisk the whites to form a foam. Yogurt and bran are added to them. The crispbreads are fried in a hot skillet without adding oil. Roasting time is 3 minutes on average for each side. You can smear soft cheese on ready-made crispbread, eat them with ham, salted fish, or without any additives.
Quick bread in the microwave
Oat bran - 4 tablespoons.
Yogurt with 0% fat - 2 tablespoons.
Baking powder for dough - a teaspoon.
Two chicken eggs.
All components are mixed with each other. The resulting dough is poured into a mold previously covered with parchment. The utensils must be microwave-safe. Bread baking time is about 10 minutes at 800 watts.
Dukan black bread with caraway seeds
To make bread, you will need products such as:
Wheat bran (3 tbsp. L.) And oat (6 tbsp. L).
Powdered skim milk - 3 tbsp. l.
Gluten is a tablespoon.
Fast Acting Yeast - Half a pack.
Two chicken eggs.
Soda is a teaspoon.
Warm water - 5 tbsp. l.
Soft curd with 0% fat - 100 g.
Salt and cumin to taste.
Yeast is diluted with water, mixed with eggs and cottage cheese. Then all the remaining components are added there, except for cumin. The resulting dough is covered and put away in a warm place. After 1.5 hours, caraway is introduced into it and gently stirred again. Bread is baked in the oven at 180 degrees for about half an hour. For the convenience of removing the finished product from the mold, it must first be lined with baking paper.
Soup with meatballs
To prepare the soup, you will need the following components:
200 g ground beef.
Two chicken eggs.
Water - 800 ml
Salt, herbs, spices.
Eggs are driven into the minced meat, your favorite spices are added to it, and then small balls are formed from the minced meat. The water is brought to a boil and the meatballs are poured into it. Cook them for half an hour. After this time, chopped greens, finely chopped chicken eggs are introduced into the soup and boiled for another two minutes, stirring continuously.
Chicken soup with poached eggs
Chicken fillet (breast).
Two chicken eggs.
Water - 800 ml
Wine vinegar - a teaspoon.
Spices, herbs, salt.
Boil the chicken meat in water with the addition of salt and spices, then chop it and send it back to the broth. Break an egg into a cup (1 egg in 1 cup). Pour vinegar into the broth and stir it to make a funnel, reduce the heat to a minimum. Eggs are poured into the center of the formed funnel alternately, trying not to violate the integrity of the yolk. Boil the broth for a couple of minutes. Then, using a slotted spoon, take the egg out of the broth, put it in a deep plate, after which the chicken soup is poured into it. Decorate the dish with herbs.
Fish soup with salmon
To make this hearty soup, you will need the following foods:
Salmon (fillet) - 200 g.
Water - 800 ml
Salt, fish seasoning, herbs.
Place the salmon fillet in a saucepan, add water and bring to a boil. Then seasoning, salt and pepper are added to the broth. When the fish comes to readiness, the soup is turned off, before serving, greens and a half of a chicken egg are introduced into it, which must be boiled in advance.
Okroshka with chicken on kefir
To prepare okroshka, you will need the following set of products:
Chicken breast - 1/2.
Low-fat kefir - 2 glasses.
Mineral water - 1/2 cup.
Boiled eggs - 2 pcs.
White vinegar - half a teaspoon.
Greens, pepper, salt.
Eggs and breast should be boiled and cut into cubes. Grind the greens and pour all the products with kefir and mineral water... Salt and pepper okroshka to taste. Chill it before serving.
Tom Yam soup with seafood for "Attack"
To make the soup, you will need the following food set:
0.3 kg fillet of white fish (you can take hake, pollock, cod).
Shrimp - 100 g.
Dried ginger.
Fresh basil.
Seasoning.
Water - 2 liters.
The fish is cut into large pieces and immersed in boiling water for 15 minutes. Then seasonings and spices are introduced into the broth, boiled for another 10 minutes. Shrimps are added to the soup last, and after 5 minutes the gas is turned off. The soup is insisted, decorated with basil herbs before serving.
Soup a la "Attack" according to Ducan
To make soup, you need to stock up on the following foods:
Chicken fillet - 500 g.
Water - 2 liters.
One chicken egg.
Salt, spices, parsley and garlic to taste.
Chicken meat is boiled in a saucepan, the rest of the components are introduced there, except for the egg. Beat it separately and add it to the boiling soup, remembering to stir.
Dukan Tofu Soup
To prepare the soup, you will need the following food set:
Onion head.
Three cloves of garlic.
Mussels - 0.2 kg.
Tomato paste - a teaspoon.
Tofu - 0.3 kg.
Chicken egg - 3 pcs.
Cognac is a tablespoon.
Chilli.
Finely chop the onion and garlic and fry in olive oil in a saucepan with a thick bottom. Then add tomato paste and chili pepper to the frying. The mixture must be constantly stirred so that it does not burn. Pour half of the broth into a saucepan, carefully dissolve the tomato paste in it, then add the remaining half of the broth. When the liquid boils, tofu, salt, brandy and raw chicken eggs are brought into it (you don't need to stir the soup). Turn off the fire and leave the soup to brew for 5 minutes. If it was decided to add seafood, then they are added 3 minutes before the end of cooking. When tofu is not at hand, you can cook the soup without it, but in this case you will need not 3 eggs, but 4. One of them is stirred in the broth to make it thicker.
Chicken with rosemary and lemon
Chicken legs, thighs and breast.
3 sprigs of rosemary.
Juice of half a lemon.
Remove the skin and fat from the chicken, place it on foil, sprinkle it with lemon juice and lay a sprig of rosemary next to it. Meat is baked in the oven at 180 degrees for half an hour.
Chicken nuggets
To prepare a dish, you will need:
Chicken breast - 2 pcs.
Egg - 1 pc.
Bran - 2 tbsp. l.
The bran is mixed with spices and salt. Beat the egg separately. The breast is cut into strips 20 mm thick, dipped in an egg, then rolled in bran and baked in the oven at 180 degrees for about 20 minutes.
Chicken muffins
To make muffins, you will need the following products:
-
Onions or green onions.
Low-fat cheese.
Egg (1 pc. For 1 muffin).
Chicken breast.
Chicken meat, onions and cheese should be finely chopped, mixed with spices and divided into 4 portions. Put the cheese-chicken mixture into a muffin baking dish, break 1 egg on top (for each muffin). Muffins are baked in the oven at 200 degrees for 20 minutes. Served chilled.
Chicken rolls with soft cheese
Chicken breast - 4 pcs.
Low-fat soft cheese - 70 g.
Garlic - 1 clove.
Green onions, spices.
The breast is cut in half in width so that 2 layers are obtained from 1 breast. They are beaten off, the filling is spread on top (cottage cheese, onion, garlic, spices) and rolls are formed. Bake in the oven for about 25 minutes.
Smoked salmon omelet
To prepare a dish, you will need:
Chicken egg - 5 pcs.
Smoked salmon - 0.2 kg.
Fat-free yogurt - 2 tbsp. l.
Onions - 1 tbsp. l.
The fish is cut into cubes, eggs, yogurt, onion and dill are mixed separately, then salmon is added to it, mixed. They are baked in a silicone mold in the oven at 180 degrees for 40 minutes.
Oven baked salmon with mustard
To prepare a dish you need:
Ready mustard - 1 tbsp. l.
Salmon - 1 piece.
Thyme, spices.
The fish is smeared with mustard, doused in spices and sprinkled with thyme. They are baked in the oven for 20 minutes at a temperature of 200 degrees.
Curd rolls with crab sticks
The cheese is soft.
Nori leaves.
Crab sticks.
Put cheese on the nori, then crab sticks and fold the leaf. The formed "sausages" are cooled in the refrigerator for 20 minutes, after which they are cut into rolls.
Salmon fish soup with boiled eggs and onions
To prepare the fish soup, you will need the following food set:
Salmon - 0.3 kg.
Green onions are a bunch.
Chicken eggs - 2 pcs.
Salt, pepper, fish soup seasoning, bay leaf.
You can add a few shrimp to the soup, but you can do without them.
The fish is brought to readiness in salted water, cut into small pieces and put back into the broth. The shrimp are peeled and dipped in boiling fish water as well. 2 minutes before the end of cooking, finely chopped boiled eggs, herbs and spices are introduced into the soup.
Curd and fish casserole
To make a casserole, you need the following foods:
Cottage cheese with 0% fat.
Hake fillet - 0.2 kg.
Onion - 1 pc.
Raw chicken egg white - 2 pcs.
Salt and pepper.
Finely chop the onion, chop the fish with cottage cheese using a blender. Mix the resulting components, put in a multicooker bowl and bake for half an hour.
Offal cutlets
To prepare cutlets, you will need products such as:
Chicken ventricles, hearts and liver. The total volume of by-products is 500 g.
Onion head.
Fresh chicken egg.
Pepper and salt.
The hearts, liver and ventricles are boiled and passed through a meat grinder along with the onion head. Salt, pepper and an egg are added to the minced meat, after which cutlets are formed and fried in a dry non-stick frying pan.
Fillet of beef (turkey or chicken fillet can be used if desired).
Salt, spices.
Olive oil.
In a saline solution (a tablespoon of salt is dissolved in a liter of water), the meat is lowered and removed to a cold place for 12 hours. After this time, the meat is removed from the solution, coated with oil, garlic and spices. Fillets are baked in the oven for about 50 minutes.
Chicken cutlets with crab sticks
To prepare cutlets, you will need the following products:
Chicken fillet - 250 g.
Crab sticks - 150 g.
Chicken egg.
Salt and spices.
Chicken meat and crab sticks are passed through a meat grinder, an egg is driven into the resulting minced meat, salted and pepper. Cutlets are formed from minced meat and baked in the oven for 20 minutes at a temperature of 180 degrees.
Turkey in sauce
To prepare a dish, you need the following products:
Turkey (fillet) - 0.2 kg.
Yogurt with 0% fat - 60 g.
Soy sauce - 15 g.
Pepper, salt, rosemary.
To prepare the dish, you need to cut the meat into thin slices. Prepare the dressing separately by mixing soy sauce and yogurt. The resulting sauce is poured over the meat, spread on foil and baked in the oven for an hour at a temperature of 180 degrees.
Veal (tenderloin) - 0.35 kg.
A teaspoon of mustard.
Natural low fat yogurt - 100 g.
Salt and pepper.
Rub the meat with salt and spices, coat with mustard and put it in the refrigerator overnight. In the morning it is poured with yogurt, wrapped in foil and baked in the oven for at least an hour.
Beef medallions in sweet and sour sauce
To prepare a dish, you need the following products:
Beef - 120 g.
Red currant jelly without added sugar - 50 g.
A teaspoon of mustard.
Dried ginger (root) - half a teaspoon.
Lemon juice - 2 teaspoons.
Sunflower oil - a teaspoon.
Salt and black pepper.
Cut the meat into 2 parts to make two medallions, each weighing 60 g. To prevent the meat from deforming during cooking, the medallions are tied with a thread. Coat the meat with salt, pepper, mustard and marinate for 15 minutes. After this time, the medallions are fried in a pan.
To prepare the sauce, you need to mix berry jelly with lemon juice and ginger. On the fire, bring the sauce to the desired thickness, then salt and pepper it.
The threads are removed from the meat, laid out on a plate and poured over with sauce.
Salads for the "Attack" phase
Mimosa salad
Canned fish in s / s - 1 can.
Hard cheese (small piece).
Eggs - 3 pcs.
Bulb.
The fish is chopped, kneading it with a fork, and put in a salad bowl in the first layer. Sprinkle the fish with chopped onions on top, coat with yogurt. Then comes a layer of coarsely grated egg whites and cheese. It is also coated with yogurt. The last layer of lettuce is egg yolks, chopped on a fine grater.
Dukan squid salad "Attack"
Two squid carcasses (boiled).
Two eggs.
Gherkins - 3 pcs.
Curd with 0% fat.
Green onions, spices.
Squids are cut into strips, finely chopped gherkins, eggs and onions are added to them. Season the salad with curd.
Chicken salad according to Dukan "Tenderness"
To prepare a dish, you will need products such as:
Chicken meat (fillet) - 0.3 kg.
Egg - 2 pcs.
Low fat yogurt - a tablespoon.
Mustard, green onions and salt to taste.
Chicken meat is boiled, finely chopped, chopped onion is added to it and poured with yogurt, which is pre-mixed with salt and mustard.
Dukan protein salad
To prepare the dish you will need:
Boiled chicken fillet- 200 g.
Shrimp - 0.2 kg.
Boiled eggs - 2 pcs.
Ham with a fat content of no more than 4% - 0.1 kg.
Yogurt with a fat content of 0% - 6 tbsp. l.
Finely chop chicken, eggs and ham. You don't need to cut shrimps if they are not very large. Salad is seasoned with yogurt and garnished with dill. You can add onions if desired.
Sauces for "Attack"
Du mayonnaise (recipe for "Attack")
To prepare mayonnaise you will need:
Raw yolk - 2 pcs.
Soft curd with 0% fat content - 250 g.
Sugar substitute - 1 tablet.
Olive oil - a tablespoon.
Mustard is a teaspoon.
Lemon juice - a tablespoon.
Sugar substitute, mustard and salt are added to the yolks, everything is beaten with a mixer. Curd is introduced there and they continue to beat, gradually pouring in the butter. At this point, the mixture will have a yellow tint. Then lemon juice is added to it and the mass turns white. At the exit from the specified set of products, 200 g of mayonnaise will be obtained.
Ducan mustard (recipe with wine)
To make the sauce you will need:
Mustard powder - 60 g.
Dry white wine - glass.
Onions - 1 head.
A clove of garlic.
A teaspoon of salt.
5 drops of Tabasco sauce.
Sweetener.
Boil onion and garlic in wine for 7 minutes. Then the wine is filtered, mustard powder is added to it and whipped with a mixer. Sugar, salt and Tabasco sauce are added to the resulting mixture. Pour the resulting mustard into a saucepan and heat well until it thickens to the desired consistency. Store the sauce in a glass container in the refrigerator.
To prepare a dish, you need the following products:
Low-fat cottage cheese - 0.2 kg.
Egg - 2 pcs.
Sugar substitute.
Bran - 2 tbsp. l.
Salt, vanillin.
Cottage cheese is kneaded well, eggs, sugar substitute and bran, salt and vanillin are added to it. All components are thoroughly mixed with each other. Syrniki are made from the mixture and baked in the oven for about 15 minutes at 180 degrees (or fried without oil in a non-stick pan).
Dessert coffee
Products that will be required for its preparation:
Low-fat cottage cheese - 0.4 kg.
Coffee - 1 teaspoon.
Sweetener tablet.
All components are mixed in one bowl and the dessert can be considered ready.
Curd blancmange
To prepare it, you will need the following products:
Cottage cheese with 0% fat content - 0.35 kg.
Low fat yogurt - 100 ml
Skim milk - 0.5 cups.
Gelatin - 20 g.
Sugar substitute.
Gelatin is poured with warm milk (half of the total volume of milk), left for a quarter of an hour to swell. Cottage cheese is whipped with sugar substitute and yogurt. The rest of the milk is heated and poured into the swollen milk-gelatin mixture. Then whipped cottage cheese with yogurt is added there, poured into molds and put into the refrigerator. Once the mixture has solidified, it can be eaten. If desired, add bran to the blancmange.
Oatmeal bran cookies
To make cookies, you will need the following products:
Egg - 1 pc.
Oat bran - 60 g.
Natural yoghurt with 0% fat - 50 ml
Sugar substitute.
The yolk of a chicken egg is mixed with the bran, whipped protein is added to the mixture. Spread the mass into molds and bake in the oven for 25 minutes at 180 degrees.
Oat curd biscuits
Fat-free soft curd - 7 tbsp. l.
Oat bran - 7 tbsp. l.
Chicken egg - 2 pcs.
Baking powder - 1 teaspoon.
Sugar substitute and vanillin to taste.
All components must be mixed with each other and whipped with a blender. Put the mixture on a baking sheet using a spoon. The distance between the cookies should be at least 4 cm, as they will increase in size during the baking process. Bake the cookies in the oven at 150 degrees until golden brown.
Coffee jelly
To prepare it you will need:
Milk with 0% fat content - 2 tbsp.
Instant coffee - a teaspoon.
Gelatin - 4 teaspoons.
Boiled warm water - 150 ml
Vanillin, sugar substitute.
Boil milk along with coffee, vanilla and sugar substitute. Separately, gelatin is soaked in warm water and left for 20 minutes to swell. Then it is added to milk with coffee. The mixture is poured into molds and placed in the refrigerator for solidification.
Ducan meringue "Attack" in the oven
To prepare the meringue, you will need the following products:
The whites of four eggs.
Sugar substitute.
Whisk the whites well and add a sugar substitute to them, which should be dissolved in a small amount of warm water in advance. The resulting mixture is spread on a meringue-shaped baking sheet and baked in the oven. Cooking time 15-40 minutes.
Protein ice cream
To prepare the dish, you will need the following products:
Chicken egg white - 2 pcs.
Skim milk (powder) - a tablespoon.
Sugar substitute.
Flavoring agent.
Whisk the whites into a foam, add a sugar substitute and flavor. Dry milk is carefully introduced into the resulting mixture and put into the freezer overnight.
Dukan condensed milk (recipe for "Attack")
To prepare condensed milk you will need:
Milk, the fat content of which does not exceed 1.5% - 250 ml
Skim milk (powder) - 150 g.
Vanillin and sugar substitute to taste.
All components are mixed together and boiled in a water bath for an hour, not forgetting to stir. After cooling, condensed milk is poured into a jar and put into the refrigerator.
Cheesecake
Beef roulettes in the oven
Recipes for the 2nd phase "Cruise": alternating protein days with vegetable
Going to the "Cruise" phase, you need to decide on what scheme will alternate protein days with protein-vegetable days: 1/1, 2/2, 3/3, 4/4 or 5/5. Pierre Dukan recommends sticking to the 3/3 regimen, considering it the most effective for weight loss. If the recipe contains vegetables, then they can be used for protein-vegetable days, and when the recipe lists only protein foods, then they can be cooked any day.
Japanese style fish soup
Lightly salted salmon fillet - 0.25 g;
Wakame (seaweed) - a tablespoon.
Tofu - 100 g.
Miso paste - a tablespoon.
Soy sauce - 3 tablespoons.
Green onions, sesame seeds, pepper, salt.
Algae must be soaked in water (200 ml) in advance. A pot of 1.3 liters of water is placed on the stove and salmon is boiled in it for 5 minutes. Then add soy sauce and simmer for about 3 minutes. Chopped onion is mixed with miso paste and added to the soup. Before serving, it is garnished with sesame seeds.
Spicy chicken soup
Soup grocery set:
Chicken wings - 500 g.
Ginger root - 50 g.
Soy sauce - 0.5 l.
3 cloves of garlic.
Pepper and salt.
The skin is removed from the wings and boiled until tender, then the bones are removed, and the meat is returned back to the broth. 10 minutes before readiness, herbs, garlic, ginger are introduced into it.
Tuna soup
A set of products for making soup:
Tuna - 500 g
Onions and leeks - 1 pc.
Bulgarian pepper - 1 pc.
Salt, pepper, bay leaf, chili.
Bulgarian pepper is pre-baked in the oven in foil. This takes about half an hour, after which it is peeled and cut into strips. Onions are cut in half rings, leeks - in rings. Pour 1.5 liters of water into a saucepan, bring to a boil, add fish, cut into pieces, and prepared vegetables. Then add the spices heated in a pan. The soup is boiled for no more than 10 minutes, covered with a lid for another 20 minutes and served.
Chicken Soup "Dukan Diet Mexican"
Foods needed to make the soup:
Liver, hearts and ventricles of chickens - 150 g each.
One lemon.
One vegetable each: tomato, onion, Bell pepper.
Ground salt and pepper to taste.
Bring the chicken liver to readiness, drain the water 2 times after boiling, cut into slices. The stomachs and hearts are boiled in a separate saucepan, the broth is slightly salted. Onions are fried in a frying pan with prepared offal, but without oil. Add chopped tomato and pepper to them. Enter the entire contents of the pan into the broth, where the ventricles and hearts were cooked, bring to a boil, salt and boil for another 5 minutes. Then the juice of half a lemon is poured into the soup and kept on fire for another 3 minutes. Cut the other half of the lemon into slices, put it on a plate and pour over the soup. Bran can also be added there.
Ligurian Dukan fish soup with garlic buns
Squid and mussels, 250 g each.
Pike perch - 500 g.
Tomatoes - 2 pcs.
Tomato paste - 2 tbsp. l.
Celery stalk - 2 pcs.
Lemon, oregano, thyme, basil, parsley and salt to taste.
Three cloves of garlic.
Finely chopped celery, garlic, squid and mussels are fried in a pan. Roasting time - 5 minutes. Tomatoes are twisted in mashed potatoes, introduced together with tomato paste into a frying pan and stewed. The pike perch is boiled in 2 liters of water, the bones are removed, and disassembled into small pieces. Then the soup is collected by introducing the fish fillet and the contents of the pan into the fish broth. Cook for a quarter of an hour.
The soup is served with Ducan's bun with curd and garlic, which are mixed in a separate plate and spread over baked goods. The bun can be fried. Lemon juice and herbs are added to the soup before serving.
Chicken chakhokhbili
To prepare the dish you will need:
Boneless chicken meat - 1 kg.
Tomatoes or tomato juice - 1 kg or 1 liter.
Cilantro is a bunch.
Head of garlic.
Salt and seasonings to taste.
The chicken is rolled in seasonings and baked in the oven. Then the meat is laid out in a frying pan, poured with tomato juice and stewed for 10 minutes, salted, cilantro is added, kept on fire for another 10 minutes. The dish is ready.
Chicken meatballs
Chicken breast - 150 g.
Eggs - 2 pcs.
Oat bran - a tablespoon.
Garlic, salt, herbs to taste.
Chicken meat is scrolled in a meat grinder, mixed with bran, garlic and herbs, salt is added. Minced meat is used to mold meatballs, bake them in the oven for 30 minutes.
Dukan dumplings (recipe for a hearty lunch)
To prepare them, you will need the following products:
For the dough: egg (2 pcs.), Bran with flour (2 tablespoons), gluten (4 tablespoons), corn starch (4 tablespoons), a teaspoon of salt, casein isolate (4 tablespoons) ), milk no more than 1.5% fat (6 tbsp. l).
For minced meat: turkey meat (0.4 kg), onions (3 pcs.), Salt and pepper to taste.
Knead the dough in a bowl and leave it alone for an hour, covered with a towel. Scroll the meat with onions through a meat grinder, add salt and pepper. Then dumplings are made. From the specified set of products, about 60 medium-sized dumplings come out. Cook them in water with the addition of salt for 5 minutes after surfacing.
Aromatic chicken stuffed with vegetables
To prepare the dish, you will need the following grocery set:
Skinless chicken meat - 2 kilos.
2 tomatoes and 2 onions.
Three eggplants.
Garlic - 2 cloves.
Salt and pepper to taste.
The ribs and back are removed from the chicken, as well as all other bones. Salt and pepper the chicken from the inside, leave to marinate. Finely chopped vegetables are fried in a frying pan, salt and pepper them. Vegetable stews are stuffed with chicken, sewn up, wrapped in baking paper and put in the oven for 40 minutes. The baking temperature should be around 200 degrees.
Zucchini according to Dukan
To prepare the dish you will need:
Three zucchini.
Low-fat cottage cheese - 0.25 kg.
Cheese not more than 7% fat - 0.15 kg.
One chicken protein and one egg.
A clove of garlic.
Dill and parsley in a tablespoon.
Salt and pepper to taste.
The courgettes are cut into 2 halves, the core is taken out, chopped and salted. Prepare the filling for stuffing: cottage cheese, zucchini pulp, feta cheese, greens and an egg. Spread the minced meat in the prepared zucchini halves and bake in the oven at 200 degrees for 20 minutes. When the zucchini is large, they are formed into "cups" and the minced meat is placed in them.
Eggplant boats with mushrooms
To prepare the dish, you will need the following products:
Two large eggplants.
Onions - 1 pc.
Tomatoes, bell peppers - 2 pcs.
Two cloves of garlic.
Champignons - 0.15 kg.
Parsley, cilantro, salt and pepper to taste.
Cut the eggplants in half, remove the core from them. The boats are salted and baked in the oven for 10 minutes (temperature - 230 degrees).
Cut onion, eggplant pulp, pepper, herbs and garlic separately. The vegetable mixture is stewed in a pan for several minutes, then salted and pepper, brought to readiness. Last of all, finely chopped peeled tomatoes are introduced into the pan and stewed for another 4 minutes. The mushrooms are fried separately and added to the vegetable stew at the end of cooking.
Eggplant boats are filled with the resulting minced meat and baked in the oven for 10 minutes at a temperature of 200 degrees. Decorate the dish with herbs before serving.
Dukan protein roll with squid
To prepare it, you will need the following products:
Boiled squid - 0.6 kg.
Two raw eggs and two boiled eggs.
Cheese with a fat content of no more than 7% - 0.1 kg.
Soft fat-free cottage cheese - 0.1 kg.
Pickled cucumber - 1 pc.
Half a bunch of dill and parsley.
Salt and pepper to taste.
Squids are chopped with a blender, mixed with cheese and seasonings. Add 2 raw eggs to the minced meat and bake the resulting mass on a baking sheet in a uniform layer. Baking time - 10 minutes, temperature - 200 degrees.
Finely chop the cucumber and herbs, grind the boiled eggs. When the layer of squid minced meat cools down, it is abundantly greased with curd, greens with cucumber are spread on top, then they are again coated with curd and sprinkled with grated eggs. A roll is formed from the layer, wrapped in foil and cooled.
Dukan mackerel with lemon
To prepare the dish, you will need the following set of products:
Two mackerels.
6 lemon wedges.
Salt and pepper to taste.
Mackerel is cleaned of entrails, the head is removed, and incisions are made across the spine. The fish is salted and pepper. Lemon wedges are inserted into the cuts. The fish is baked in foil in the oven at 180 degrees for 40 minutes.
Dukan Bean and Breast Salad
To prepare the dish, you will need the following products:
Boneless chicken meat - 0.25 kg.
Green beans - 500 g.
Bulgarian pepper and onions - 1 pc.
Sunflower oil - 2 tbsp. l.
The dish is seasoned with sauce.
To prepare it, you need ingredients such as:
Balsamic vinegar - 3 tbsp. l.
Hot water - 50 ml
Salt, dried dill and pepper to taste.
The beans are dipped in boiling water for two minutes, then the water is drained. Chicken meat is cut into strips, fried until tender, cut onions and peppers into cubes, fried in a pan with the addition of vegetable oil. Mix vegetables, chicken in a separate bowl and pour over the sauce.
Dukan crab stick salad
To prepare the dish, you will need the following grocery set:
Fresh cucumber - 1 pc.
Cherry tomatoes - 10 pcs.
Crab sticks - 200 g.
Olives - 4 pcs.
Half a bunch of parsley.
Two cloves of garlic.
All vegetables are cut into cubes, garlic is squeezed through a press, parsley is finely chopped. Cherry is only cut in half. Mix the components of the salad, season with olive oil. Decorate with parsley sprigs before serving.
Ducan vinaigrette (recipe with beans).
To prepare a dish, you will need products such as:
Small beets - 2 pcs.
Onions and carrots - 1 pc.
Sauerkraut - 0.2 kg.
Pickled cucumber - 4 pcs.
Green beans - 0.2 kg.
For dressing, use a mixture of olive oil, salt, lemon juice and black pepper.
Boil carrots, beets and beans until tender and cool, then cut into cubes. Pickled cucumbers and onions are finely chopped. All components of the salad are mixed with each other, sauerkraut is added, seasoned with sauce.
Dukan salad "Cruise" with tuna
To prepare it, you will need the following products:
Celery (root) - 0.156 kg.
Tomatoes - 2 pcs.
Egg - 2 pcs.
Bank of tuna in s / s (canned food).
Add green onions, dill, parsley, low-fat yogurt, mustard to taste.
The celery root is peeled and grated on a coarse grater. Mix with finely chopped eggs, tomatoes and herbs, add fish to the salad. Dressed with yogurt and mustard sauce.
Dukan sandwiches with cottage cheese
To prepare a dish, you need products such as:
Dukan bread.
Low-fat cottage cheese - 0.2 5 kg.
Half a bunch of dill.
One pickled cucumber.
The bread is cut into slices, the cucumber is grated, the dill is chopped and mixed with cottage cheese. Spread curd-cucumber mass on bread.
Sauces for "Cruise"
Caesar sauce according to Ducan
To prepare the sauce, you will need the following set of products:
Chicken egg yolk - 1 pc.
Salted anchovies - 4 pcs.
Garlic - 1 clove.
Balsamic vinegar - half a teaspoon.
Mustard - half a teaspoon.
Lemon juice - half a teaspoon.
Salt and ground black pepper to taste.
Finely chopped anchovies and garlic, passed through a press, are added to the mixture of vinegar and mustard. Beat the yolks with a mixer, pour them into the mustard sauce, add lemon juice, salt and pepper.
Desserts for "Cruise"
To prepare them, you will need the following products:
Low-fat cottage cheese - 0.15 kg.
Starch - 1.5 tablespoons.
A tablespoon of bran.
Egg.
Sugar substitute and vanilla.
Low fat yogurt.
Mint - 1 sprig.
Lemon juice - a few drops.
All components are mixed. Beat the dough with a blender. Syrniki are baked in the oven at a temperature of 180 degrees for half an hour.
To prepare the sauce, you need to mix yogurt with a sugar substitute and lemon juice, add mint to it. Ready-made syrniki are served with this dressing.
Granola with yoghurt
To prepare the dish, you will need the following products:
Oat bran - 2 tbsp. l.
Liquid sugar substitute - 1.5 tbsp. l.
Natural yoghurt.
Goji berries, sesame seeds, chia seeds.
The bran is poured into a liquid sugar substitute, heated in the microwave for about a minute, cooled and served with a yogurt dressing. If desired, you can add goji berries or chia seeds (sesame seeds).
Dukan pancakes
To prepare them you will need:
Low-fat cottage cheese - 2 tablespoons.
Egg - 2 pcs.
Sugar substitute.
All components are thoroughly mixed together. The pancakes are baked in the microwave for 4 minutes at maximum power. Such pancakes go well with condensed milk according to Dukan.
Bird's milk according to Ducan (recipe for a delicious cake)
To prepare the cake, you need the following products:
Corn starch - 40 g.
Four chicken eggs.
The zest of one lemon.
Sugar substitute - 10 tablets
Half a teaspoon of baking soda.
Vanillin can be added if desired.
The cake is easy to prepare. It is necessary to thoroughly mix all the components with each other, pour the resulting dough into a mold and bake in the oven. Baking time - a quarter of an hour, temperature - 180 degrees. The resulting cake needs to be cut in half lengthwise to make two cakes.
To prepare the cream, you will need the following products:
Low-fat liquid cottage cheese - 500 g.
Crushed sugar substitute - 10 tablets
0.2 l of milk with a fat percentage not exceeding 1.5.
Lemon juice - a tablespoon.
Gelatin - 3 tablespoons.
Gelatin is soaked in warm milk. Separately mix the cottage cheese with a sugar substitute and lemon juice, after which the gelatin-milk mass is added to it and beat well.
To make fondant you need to take:
Sugar substitute - 2 tablets.
0.1 l of milk with a fat content of not more than 1.5%.
Powdered cocoa with a fat content of not more than 12% - two teaspoons.
Gelatin - 1.5 tablespoons.
Flavoring agent.
All components are thoroughly mixed with each other.
The cake is laid out in a mold, the cream is poured onto it, put into the freezer for 10 minutes.
Then spread another 1 cake on the cream and fill it with fondant. Now the cake needs to be refrigerated for several hours (it is kept in the cold for at least 3 hours).
Cheesecake by Ducan "New York"
To prepare a cheesecake base, you will need the following products:
Oat bran - 4 tbsp. l.
Two chicken eggs.
Wheat bran - 2 tablespoons.
Low-fat soft curd - 3 tbsp. l.
To prepare the dough, you need to mix all the ingredients together. Pour the dough into a mold and bake in the oven for about 20 minutes at a temperature of 180 degrees. When the cake is ready, there is no need to remove it from the mold.
To make the cheesecake filling, you will need the following foods:
Philadelphia cheese with a fat content of no more than 7% - 70 g.
Sugar substitute.
Three chicken eggs.
Soft cottage cheese with 0% fat content - 0.25 kg.
The juice of one lemon - this will need to be added to taste, as well as the lemon zest.
Corn starch - 2 tbsp. l.
To prepare the filling, 1 chicken protein is separately whipped into foam, the remaining components are thoroughly mixed with each other (cheese, cottage cheese, sugar substitute, half lemon juice, starch, 2 whole eggs and 1 yolk), after which protein foam is added to them.
The resulting filling is poured over the cake and put back into the oven for 40 minutes (temperature - 160 degrees). For the third layer, you will need the juice of half a lemon, a sugar substitute and starch (tablespoon). You need to heat the cream in the microwave until it becomes thick. When the cheesecake is ready, remove it from the mold and brush it with the resulting lemon cream.
Yogurt according to Dukan in a slow cooker from Activia
To prepare it you will need:
A liter of milk with a fat content of no more than 1.5%.
Low-fat yogurt Activia - 150 ml
Milk is boiled and cooled to 40 degrees. A small portion of milk is poured into yogurt, mixed until smooth. Then add the rest of the milk to this mass. Pour the resulting mixture into a multicooker and close the lid. They put on heating for 20 minutes, then turn off and leave for another 10 hours (you can overnight). In the morning, remove the resulting yogurt in the refrigerator. Any components (cocoa, sugar substitute, jam, etc.) can be added to it. You can prepare such yogurt in special jars, which often come with a multicooker included, or in a yogurt maker.
Activation can be replaced with a sourdough from a pharmacy.
Quick Meatball Soup
Eggplant from Turkish Sultan Seva of Istanbul
Recipes for the 3rd phase "Consolidation"
Despite the fact that the body gets used to eating according to Ducan's method, it is sometimes difficult to sustain a diet in a psychological sense. Moreover, at the “Consolidation” phase, it is already possible to visually assess the result, and it seems that it is not worth following any rules further. However, a breakdown at this time threatens with a set of lost pounds. To prevent this from happening, you need to cook according to recipes that have been developed specifically for the "Consolidation" phase.
Soups for the "Consolidation" phase
To prepare a dish, you will need products such as:
Onion head.
Carrots - 0.7 kg.
Three cloves of garlic.
Fennel - 70 g.
Chicken broth - 0.5 l.
Olive oil - 3 tbsp. l.
Milk with a fat content of not more than 1.5% - 0.2 liters.
Peeled carrots must be boiled until tender. Do not add much water to the pan, it should only slightly cover the vegetables. Fennel, onion and garlic are stewed in a frying pan, after which they are added to a pan with carrots and brought to a puree state with a blender. The resulting mixture is salted, pour in milk, chicken broth and bring the soup to a boil.
Azerbaijani dovga soup with bran
0.5 l of kefir with a fat content of not more than 1.5%.
Oat bran - a tablespoon.
Corn starch - a teaspoon.
Add an egg, turmeric, cinnamon and salt to taste.
Parsley and dill take 50 g each.
In a separate cup, mix the egg, starch and bran, pour them into a saucepan with kefir, mix thoroughly, turn on the fire. Stirring constantly, bring the soup to a boil, pour finely chopped greens into it. Turn off the heat, add turmeric. Sprinkle with cinnamon before serving.
This dish can be eaten both cold and hot. During protein and vegetable days, it is allowed to add cabbage to the soup.
Sunday hodgepodge across Dukan
To prepare the dish, you will need the following ingredients:
Meat products: beef (0.7 kg), sausages no more than 10% fat (3 pcs.), Smoked chicken meat (0.3 kg), ham with no more than 4% fat (0.3 kg).
Vegetables: onions and carrots 150 g each, pickled cucumbers - 0.2 kg, capers - 3 tbsp. l.
Dressing: tomato paste - 5 tbsp. l.
Seasonings: add lemon, black pepper, dill, parsley to the hodgepodge to taste.
The beef is boiled until tender, cooled, chopped and returned to the broth. Chicken, sausages, ham are fried in a frying pan (all products are cut into cubes). Then put the contents of the pan into the beef broth. Boil for 5 minutes, add capers to the soup.
Fry separately carrots, onions and cucumbers with tomato paste, put the vegetables in a saucepan and pour half a glass of cucumber marinade into it. The hodgepodge is boiled for another 5 minutes. Add seasoning, salt, herbs, pour in lemon juice. If you wish, you can put half a lemon in the hot soup and let it brew for a quarter of an hour under the lid. Before serving, the bay leaf must be removed from the broth.
Pumpkin puree soup
To prepare it, you need the following products:
Chicken broth - 1 l.
White wine - 100 g.
Low-fat cream - 100 g.
Vegetables: pumpkin and potatoes, 0.3 kg each, garlic (1 clove) and 1 onion.
As a seasoning: pepper, nutmeg - 0.5 teaspoon, salt to taste.
All vegetables are cut into cubes (chopped garlic and onions) and put into boiling chicken broth. Boil vegetables for 30 minutes after boiling. When they are ready, the soup is mashed with a blender and the wine and cream are added to it. Bring the soup to a boil again and simmer for 3 minutes.
Soup with meatballs and vegetables
To prepare the soup, you will need the following products:
Minced beef meat - 0.4 kg.
Frozen beans - 0.2 kg.
Frozen cauliflower - 0.3 kg.
Carrots - 1 root vegetable.
Water - 1 liter.
Seasoning for "10 vegetables" soup, pepper and salt to taste.
Season the minced meat with salt and pepper, form the meatballs and put them in boiling water. After 15 minutes add beans and cabbage, finely chopped carrots, salt and pepper, add seasoning. Boil the soup for another 15 minutes and sprinkle with dill before serving.
Second courses for the "Consolidation" phase
Beef in soy sauce
To prepare the dish you will need:
A kilogram of beef (lean portion).
Garlic - 2 cloves.
Soy sauce.
The meat is cut into small pieces and fried in oil. When it is covered with a golden crust, add water (0.2 L) to the pan and simmer until the liquid has completely evaporated. After that, pour a little soy sauce with chopped garlic over the meat. You can use potatoes, rice or other vegetables as a side dish.
Country style potatoes
To prepare it you will need:
A kilogram of potatoes.
Olive oil - 2 tablespoons.
Seasoning for potatoes and salt.
Peel the potatoes, cut them into large pieces, mix them with oil, salt and seasoning. Put the potatoes in an ovenproof dish and bake in the oven for half an hour at a temperature of 180 degrees.
Ducan's pizza (recipe in a pan)
To prepare it, you will need the following products:
Two eggs.
Oat bran - 2 tablespoons.
Tomato paste - a tablespoon.
The rest of the products are added to taste: milk 1.5% fat, yogurt 0% fat, smoked salmon fillet, onions, cheese 7% fat.
The bran must be passed through a coffee grinder to make flour. Eggs beaten with milk are added to it. Pour the dough into a preheated pan and fry like a regular pancake.
Lubricate it on one side with tomato paste and sour cream, put salmon, onion on top and sprinkle with cheese.
Chicken kebabs "Tikka"
Boneless chicken meat - 0.4 kg.
A clove of garlic.
Juice of 1 lemon.
A tablespoon of coriander.
One and a half teaspoons of grated ginger root.
Yogurt with 0% fat content - 0.1 l.
Add to taste: parsley, dill, lettuce, chili pepper.
To prepare the marinade, you need to mix lemon juice, yogurt, garlic, coriander and pepper passed through a press. Put the chicken meat, cut into small cubes, in the marinade, close the airtight lid and leave to marinate for 12 hours.
String the meat on skewers, grill. It can be served with kebabs with a leafy alat.
Ducan casserole with cottage cheese and chicken fillet
Cottage cheese with 0% fat content - 0.4 kg.
Four eggs.
Boneless chicken meat - 0.4 kg.
Oat bran - 4 tablespoons.
At the tip of a teaspoon is a baking powder for dough.
Soy sauce is added to taste.
Cottage cheese is passed through a sieve, yolks, bran and soy sauce are added to it, left in a cool place for 15 minutes. After this time, add baking powder, chicken fillet, cut into small cubes. Whisk the whites until foamy and gently mix into the dough. Bake in a preheated oven for about 40 minutes at 180 degrees.
Fish with vegetables according to Dukan
To prepare it, you will need products such as:
Fillet of any white fish - four carcasses.
Vegetables: carrots, sweet red pepper - 1 pc.
Green onions - 2 pcs.
Soy sauce - table bed.
The carrots are grated, the peppers are cut into strips, the onions are cut into feathers about 6 cm long. The fish is spread on parchment, covered with vegetables, poured with sauce and pepper. Wrap the fish in parchment. You need to bake the dish in the oven at 200 degrees for 15 minutes.
Salads for "Fastening"
To prepare it, you will need the following products:
Chicken liver - 0.8 kg.
Pickled cucumbers - 0.35 kg.
The bow is one head.
Low fat kefir - 0.3 l.
Ready mustard - a teaspoon.
Lemon juice - 2 teaspoons.
Salt, pepper and any greens are added to taste.
The liver is boiled until tender, cut into strips. The onions are washed in boiling water to remove the bitterness. The cucumbers are cut into cubes. All components are mixed and seasoned with sauce. To prepare it, you need to combine kefir, mustard, lemon juice, herbs. Let the salad cool before serving.
Pierre Ducan's Spanish Tuna Salad
To prepare it, you will need products such as:
Canned tuna in its own juice - 150 g.
Bulgarian pepper - 3 pcs.
One egg.
One clove of garlic.
Cut the pepper into strips and bake in the oven, cool, put in a dish. Add tuna, mashed with a fork, boiled egg and garlic to the pepper. Salt the salad before serving.
"Duet" salad with mussels and mushrooms
Champignons and mussels 0.2 kg each.
Yogurt with 0% fat - 100 ml
Onion head.
Add to salad to taste: tomatoes, spices, salt, dill, parsley, lettuce.
Fry chopped mushrooms, onions and mussels in a pan, season with salt, add spices. After 2 minutes, add yogurt and herbs to the salad, simmer until fully cooked under a closed lid. Then remove the lid and allow all the liquid to evaporate. Serve salad with tomatoes and herbs.
Shrimp and salmon salad, Ducan's recipe:
To prepare the salad, you will need the following products:
50 g of salmon and shrimp.
One egg.
One tomato.
Half a sweet pepper.
A teaspoon of wine vinegar.
Add to salad to taste: pickled ginger root, lettuce.
Tomato, pepper and salmon are diced, the egg is boiled and cut into strips, the salad is torn by hand. Ginger is finely chopped. Mix all the ingredients with boiled shrimp, salt and season with vinegar.
Sauces for "Fastening"
To prepare it you will need:
Chanterelles 0.2 kg.
Milk no more than 1.5% fat content - 125 ml
Bouillon cube - 0.5.
Mushrooms are stewed in a little water with the addition of half a bouillon cube. Starch is dissolved in milk and poured into the mushrooms, evaporated until the sauce becomes thick. Add salt and pepper.
Desserts for "Fastening"
Pancho according to Ducan (cake)
To make a biscuit, you need the following products:
One egg.
Oat bran ground into flour - two tablespoons, and wheat bran - a tablespoon.
A teaspoon of cocoa with a fat content of no more than 12%.
A teaspoon of baking powder for the dough.
The sugar substitute is added to taste.
To prepare the cream, you will need products such as:
Soft curd, lemon zest and juice, sugar substitute and vanillin. All products are added to taste.
Beat the egg until foam forms, add sugar substitute, bran, baking powder, cocoa. Bake the dough in the oven. To prepare the cream, you just need to mix all the ingredients and cool them in the refrigerator. When the biscuit is ready, it is cut into 2 layers, greased with cream and put into the refrigerator for impregnation.
Dukan's Chocolate Pie of Eggs
To prepare it, you will need products such as:
Three eggs.
10 g of cocoa with a fat content of not more than 12%.
1/3 teaspoon nutmeg.
A sugar substitute is added to taste.
Mix the yolks, sugar substitute and cocoa thoroughly. Whisk the whites until foamy. Mix all the ingredients, add nutmeg. They are baked in the oven at 180 degrees for 10 minutes.
Ducan's chocolate (universal recipe)
To prepare dessert you will need:
Two teaspoons of milk, 0% fat.
Two tablespoons of cocoa 12% fat.
8 teaspoons of milk with a fat content of up to 1.5%.
Add to taste in chocolate, sweetener, flavoring and spices.
All ingredients are placed in a microwave-safe dish and mixed thoroughly. Put it in the microwave and turn it on for 10 seconds. You need to warm up the mixture until it becomes thick. Stir the chocolate with a whisk every 10 seconds. It will take a total of about a minute (50-60 seconds) to prepare the dish.
Dukan curd marshmallow
To prepare it, you will need the following products:
Cottage cheese with 0% fat content - 0.25 kg.
Milk with a fat content of 1.5% - 0.2 liters.
A tablespoon of gelatin.
Flavoring and sugar substitute to taste.
Gelatin is soaked in milk. After 15-30 minutes, put the milk on the fire and heat it up, but do not bring it to a boil. Sugar substitute and flavor are added to milk. Pour the warmed milk into the cottage cheese and beat thoroughly. Poured into molds and cooled. You can serve the dish after half an hour.
Ducan's diet. Chicken breast with different fillings in the oven
Emergency help for those with a sweet tooth - the simplest recipe sweets a la milk chocolate
Recipes for the 4th phase "Stabilization"
The recipes for the Stabilization phase will need to be cooked for the rest of your life, so they should be taken as a basis. Otherwise overweight will come back very quickly.
It is necessary to eat properly throughout the week, only twice every 7 days the author of the method allows you to arrange a "feast of the belly." If you cook according to the recipes given, then the weight will not be added, which means that the figure will remain in great shape. It is important to ensure that the menu contains mainly dishes containing protein, but it is best to refuse starchy foods.
Soups for the "Stabilization" phase
Ducan champignon puree soup with herbs
To prepare the dish, you will need the following grocery set:
Mushrooms (champignons) - 0.2 kg.
Chicken broth - 0.6 l.
Onion head.
0.3 l of milk with a fat content of not more than 1.5%.
Two stalks of celery.
A pinch of thyme.
A tablespoon of cornstarch.
Salt, ground black pepper, green onions are added to taste.
Stew in milk in a thick-walled saucepan, finely chopped onion, celery and thyme. After 5 minutes, mushrooms are added to the vegetables and kept under the lid for another 10 minutes. Then the rest of the milk and broth are poured into the pan, the soup is salted and pepper. Cook for another 10 minutes.
Separately dilute starch in water and pour it into the soup in a thin stream, stirring constantly. Cook the soup for another 10 minutes, until it becomes the desired thickness.
Dukan gazpacho soup with pumpkin and champignons
In order to prepare a dish, you need the following grocery set:
0.8 kg pumpkin.
0.15 kg of champignons.
Two heads of onions.
Four cloves of garlic.
Liquid cottage cheese with 0% fat content - 150 g.
Chicken broth - 1 l.
Thyme - 10 g.
Add salt and pepper to the soup to taste.
Remove the peel from the pumpkin, cut into small pieces, put them on a baking sheet along with chopped onions and garlic, salt and add a little water. Vegetables are baked in the oven for half an hour at a temperature of 200 degrees.
The champignons are boiled until half cooked.
Vegetables are introduced into a saucepan with mushrooms, thyme is added, and boiled for another 15 minutes. Then bring the soup to a puree state in a blender. Add cottage cheese to the finished dish, salt and pepper, dilute with chicken broth. Served in a plate with Dukan croutons.
Ukrainian green borscht
To prepare it, you will need products such as:
Two liters of water.
0.3 kg of potatoes.
Sorrel - 1 bunch.
Onions and carrots - 1 vegetable each.
Three boiled eggs.
Greens (dill, onion, parsley), pepper and salt to taste.
Bring the water to a boil and dip the diced potatoes into it. Fry grated carrots and chopped onions in a pan. Introduce vegetables into a saucepan with potatoes, add finely chopped sorrel, salt and pepper. When the sorrel becomes not as bright as at the beginning of cooking, add the rest of the greens to the soup and boil for 10 minutes. Decorate the soup with half a boiled egg.
Salmon and shrimp soup (Dukan-miso recipe)
To prepare the soup, you will need products such as:
-
Salt and soy sauce.
Dill, parsley and green onions.
Peeled prawns and salmon fillets.
All products are taken to taste. The fish is placed in boiling water, salted, then shrimp and strips of nigiri are sent there. Immediately remove the pan from the heat, pour in a little soy sauce and add herbs to taste.
Dukan tomato soup with mussels
To prepare the soup, you will need the following products:
Four tomatoes.
Carrots and onions - 1 vegetable each.
Basil bunch.
Dry white wine - 6 tablespoons.
Two cloves of garlic.
Frozen mussels - 0.2 kg.
Chop onions and carrots and fry in a pan.
Peel the tomatoes off. Two tomatoes and half a bunch of basil are added to the onion and carrot. Fry for a few more minutes, cool and bring to a puree-like state with a blender. Transfer the mixture to a saucepan, pour in 2 cups of water and bring to a boil. Then wine is poured into the soup, mussels are introduced.
The remaining tomatoes are cut into strips, garlic and basil are finely chopped, added to the soup, boiled for another 10 minutes.
Second courses for the "Stabilization" phase
Quick stuffed peppers
To prepare them, you will need products such as:
Bulgarian red pepper - three pieces.
Boiled eggs - 3 pieces.
0.3 kg of cheese.
Du mayonnaise.
Garlic - 3 cloves.
Eggs and cheese are grated, garlic squeezed through a press is added to them, seasoned with mayonnaise. The pepper is stuffed with the resulting mixture and cut into rings. Put in the refrigerator to cool the rings.
Baked mushrooms
To prepare them, you will need products such as:
10 large mushrooms.
0.15 kg of cheese.
One onion head.
Two tablespoons of sour cream.
A teaspoon of vegetable oil.
Pepper, herbs and salt.
Cut onion and champignon legs, fry in oil, salt and pepper. Add sour cream, cheese and herbs to them, cool the resulting mass. Put this filling into mushroom caps, sprinkle with grated cheese and bake in the oven for 20 minutes.
Ratatouille by Ducan
To prepare it, you will need products such as:
Tomatoes - 6 pcs.
One zucchini and one bell pepper.
4 cloves of garlic.
Onion head.
A tablespoon of Provencal herbs.
Add dill and parsley to taste.
Cut two tomatoes, paprika and onion into cubes, fry them in a pan. Put these vegetables in a baking dish at the very bottom. Place the remaining tomatoes and zucchini, cut into slices, on top. Sprinkle vegetables with salt, spices, chopped garlic and herbs. Cover the dish with foil and bake for an hour at 180 degrees.
Julien by Ducan of champignons
To prepare a dish, you will need products such as:
Champignon mushrooms - 500 g.
Onion head.
Cottage cheese with 0% fat content - 0.17 kg.
Corn starch - a tablespoon.
A tablespoon of soy sauce.
Ground porcini mushrooms - a teaspoon.
Salt and pepper are added to taste.
The champignons and onions are finely chopped, the onions are fried in a pan until they acquire a golden hue. Then champignons are added to it, and when half of the liquid from the mushrooms has evaporated, dry porcini mushrooms, soy sauce and pepper are introduced. Stew for another 8 minutes. Starch and cottage cheese are mixed separately, added to the pan. They warm, but do not boil, then turn off the gas.
Salads for "Stabilization"
To prepare the salad, you will need the following products:
Boiled chicken breast - 100 g.
Pickle.
Boiled chicken eggs - 3 pcs.
Boiled carrots.
Boiled potatoes.
Peas from a can - 100 g.
Du-mayonnaise, salt, pepper, herbs to taste.
All products are cooled, cut and mixed. Salt, pepper, herbs and mayonnaise are added to the salad.
Pickled mussels
To prepare them, you will need products such as:
0.4 kg of mussels.
Olive oil - a teaspoon.
Sugar substitute - a teaspoon.
Bay leaf - 1 pc.
Six cloves of garlic.
A tablespoon of vinegar.
Juice of half a lemon.
A bunch of parsley.
A teaspoon of salt.
Pepper to taste.
Mix all the products, add mussels to the resulting marinade. Put on fire and bring to a boil, turn off the gas. After cooling, add greens.
Dukan tuna salad "Nicoise"
To prepare it, you will need products such as:
One egg.
One bell pepper and one tomato.
A can of canned tuna in its own juice.
Green beans - 100 g.
Half a teaspoon of mustard, ready-made.
Lemon juice, green onions, black ground pepper are added to the salad to taste.
Beans and eggs are boiled. A sliced egg, tomatoes, peppers, tuna are spread on lettuce leaves. To prepare the sauce, you will need to mix tuna juice, lemon juice. Drizzle over the salad, sprinkle with green onions on top.
Zucchini rolls with herbs
To prepare them, you need products such as:
Cottage cheese with 0% fat content - 100 g.
Two zucchini.
50 g of green onions.
80 g of cheese with a fat content of no more than 7%.
Lemon juice - 3 teaspoons.
Two cloves of garlic.
Dill and black pepper are added to the dish to taste.
Zucchini are cut into thin "tongues", boiled in boiling water for 2 minutes. Cheese is mixed with cottage cheese, spices, dill, onions, garlic and lemon juice, cooled zucchini is smeared with this composition and rolled in the form of rolls. Served cold.
Sauces for "Stabilization"
Greek sauce "Tsatsiki" with pickles
To make the sauce, you need foods such as:
0.3 l of yoghurt with 0% fat.
Five gherkins.
A clove of garlic.
A bunch of parsley and dill.
Salt and pepper to taste.
The cucumbers are chopped, the garlic is passed through a press, the greens are finely chopped, all the components are combined with each other. Salt and pepper the resulting mixture.
Desserts for "Stabilization"
Chocolate roll
To prepare it, you will need products such as:
Egg - 4 pcs.
Baking powder - a teaspoon.
Flour - 100 g.
Honey - 150 g.
Soft fat-free cottage cheese - 200 g.
Cocoa is a tablespoon.
Nuts - 50 g.
Sugar substitute and vanillin.
Whisk the whites until foamy. The yolks are mixed with honey and vanilla, flour and baking powder are added to them. Then the protein foam is gently injected. Distribute the resulting mass on a baking sheet and bake at 180 degrees for a quarter of an hour.
Beat cottage cheese with sugar substitute and cocoa, grease the cooled roll with this cream, sprinkle with nuts.
A quick goji cupcake recipe
To prepare them, you will need products such as:
Oat bran - two tablespoons.
Wheat bran - a tablespoon.
Low-fat cottage cheese (150 g), yogurt - 3 tablespoons (the percentage of fat is also zero).
Half a teaspoon of yeast.
A tablespoon of cocoa with a fat content of 12%.
Goji - 2 tablespoons.
Baking powder - half a teaspoon.
Sugar substitute.
Mix all components, pour into tins and bake in a microwave oven on high power for 7 minutes.
Ducan's chocolate sweets
The following products are required:
Skim milk - 6 tbsp. l.
Liquid milk with a fat content of 1.5% -20 ml
Cocoa with a fat content of 12% - 3 teaspoons.
One egg.
Sugar substitute.
Whisk the egg, milk and sugar substitute with a blender. Mix all dry products in a separate bowl and gradually add to the egg mixture, shake thoroughly. Pour into a mold and chill in freezer but do not freeze.
Dukan pancakes with cornstarch
-
75 ml of milk with a fat content of up to 1.5%.
Yogurt with 0% fat content - 3 tablespoons.
Starch (corn) - 2 tablespoons.
A teaspoon of baking powder.
Powdered milk with 0% fat content - 4 tablespoons.
Mix liquid milk with starch. Add eggs, yogurt and baking powder to the mixture, add milk powder. Fry the pancakes in a pan with a little oil.
Cottage cheese casserole in a multicooker "Ducan"
To prepare a dish, you need the following products:
Five eggs.
0.8 kg of cottage cheese with 0% fat.
Corn starch - 2 tablespoons.
Sugar substitute - 15 tablets.
Half a teaspoon of baking powder.
Mix cottage cheese with yolks, starch and baking powder. Beat the whites into a foam, add the sugar substitute to them. Combine the two masses, bake in a slow cooker for an hour and a half. Open the multicooker after cooling completely.
Napoleon according to Ducan (quick cake recipe)
To prepare dessert, you need the following products:
For the cakes: 3 eggs, cornstarch (3 tablespoons), sugar substitute (5 tablets) and a pinch of vanillin.
All components must be mixed using a blender and 6 thin pancakes from the resulting dough are baked in a pan.
For cream: dry milk with 0% fat content (3 tbsp. L.), Corn starch (tablespoon), milk with 1.5% fat content (0.2 l), sugar substitute (10 tablets).
Mix all dry ingredients, heat milk, add dry mixture to it. Microwave for 20 seconds. Stir the cream until thickened for 2 minutes, cool.
All cakes are coated with cream, decorate the cake with berries or kiwi slices.
Chicken Liver Pie
Ducan Chocolate Sausage Recipe
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at the Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
The most difficult phase in the Ducan Diet is the Attack, when you suddenly have to part with your favorite sweets. Today's collection is dedicated to recipes for Attack of Ducan, so that it goes smoothly, and most importantly, tasty and only for the benefit of your figure.
Tip: plan the menu in advance at least a few days in advance, for example, once a week, so you can buy the products you need in advance.
These recipes are for those who cannot deny themselves bread and sandwiches or simply cannot live without buns. If it seemed to you that buns are not the best dish for an Attack, then you are mistaken.
Bran bun
This recipe is for those who cannot deny themselves bread or simply cannot live without buns. If it seemed to you that buns are not the best dish for an Attack, then you are mistaken.
To make 6 buns you will need:
- 4 tbsp. l. bran
- 1 or 2 eggs
- baking powder - whisper
- 2-3 tbsp low-fat milk powder (up to 5%)
- for those who want a sweet option - a couple of sweetener tablets
You can make such buns not only in the form of muffins, but also simply in the form of small pancakes, then they can be used as a basis for sandwiches.
Note: such buns per day you can eat no more than 2-3 pieces. They can replace the daily consumption of bran.
As for sweeteners, it must be remembered that it is forbidden to use glucose, fructose and sorbitol. It is also better not to use synthetic sugar substitutes, as you can seriously harm the body, at least get an upset stomach, and some are completely toxic. It is best to give preference to natural products. Stevia sweeteners (the so-called honey herb) are now popular.
Stevia is considered the sweetest natural product, since, unlike sugar, it is low in calories and does not increase blood glucose levels. You can buy it in regular stores, but it's difficult. It is possible to order a stevia sweetener specially developed for the Ducan diet directly via the Internet - a high-quality 100% natural product. There are enough reviews about him. The link to it is on the left, and you can read about this online store.
Bread
Don't deny yourself sandwiches if you love them. The Ducan Diet Loafs recipe is the way to go. You do not break your diet, and do not deny yourself your favorite dishes.
For crispbread you need:
- 3 tbsp bran (remember that in Attack the daily rate is 1.5 tablespoons, which means you can eat half a serving of bread in a day)
- 2 tbsp. l. fat-free natural yogurt
- 1 egg or 2 egg whites
How to cook:
Beat the egg in a bowl until frothy, add yogurt and oat bran.
Heat the skillet (preferably with a non-stick coating to fry the crispbread without oil). Spoon four pancakes into a hot skillet. Fry the crispbreads on both sides for 3-5 minutes.
These crispbreads can be eaten separately, or you can make toasts with them, for example, with soft cheese and salmon or ham.
How to bake oat bran bread:
Chicken recipes
Oven-baked chicken is ideal for diet food... Therefore, introduce a new habit not to fry, but to bake in the oven or in a slow cooker. It's simple and delicious.
With rosemary and lemon
Preparation: Preheat the oven to 180 degrees. Wash the pieces of chicken, if there is skin or fat, it is better to cut them off. Place chicken on foil, top with lemon juice and rosemary sprigs. Bake in the oven for about 20 minutes until tender.
Note: you can use seasonings for cooking, but they should not contain monosodium glutamate or salt. Only natural dry herbs, carefully look at the composition when buying!
Nuggets
Nuggets are mostly associated with fast food, and certainly few people think that they can be made dietary. Adapting the recipe for the Attack phase will allow you to indulge yourself with them without problems. For this recipe you will need:
- 2 chicken breasts;
- 1 egg;
- 2-3 st. spoons of bran;
- spices;
Preparation: Combine oat bran, salt, spices in a small bowl. You can add herbs. In another bowl, beat the egg. The chicken breast should be cut into long, thin slices 2 cm thick.
Dip a piece of breast in an egg, then roll in bran and place on parchment / baking sheet / foil. Preheat the oven to 180 degrees. Bake the nuggets in the oven for 15-20 minutes until tender.
Chicken muffins
- 1 egg for each muffin
- chicken breast, cut into small pieces
- spices and herbs
- green onion or onion - chop finely
- low-fat cheese - cut into small cubes
Preparation: Before cooking, preheat the oven to 180-200 degrees.
Mix all ingredients except eggs in a bowl. Divide the mass into 4 parts, use silicone muffin molds or just a muffin mold. Pour the mixture into each compartment. Break an egg from above into each cell. Bake in the oven for 15-20 minutes. Cool before serving.
Rolls with soft cheese
- 4 chicken breasts
- 50-70 gr. low-fat soft cheese
- green onions
- clove of garlic
- spices and herbs
Preparation: Cut the chicken breasts in half lengthwise to make thinner pieces (see photo).
The halves can be recaptured. For the filling, finely chop the onion, garlic, mix it with soft cheese, add spices and herbs.
We wrap the filling in rolls and fasten it with a toothpick. We bake in the oven or slow cooker for about 20-25 minutes.
Fish and seafood dishes
Fish and seafood are high in protein and are recommended foods during the Attack phase.
Smoked salmon omelet
For this recipe you will need:
- 5-6 chicken eggs
- 200 gr. smoked salmon
- 2 tablespoons of natural, low-fat yogurt
- Dill
- 1 tbsp fresh green or onions
Preparation: The oven is preheated to 180 degrees. The fish is cut into small cubes. In a separate bowl, combine eggs, yogurt, dill and onions. Add chopped fish here and mix.
Put the mixture in a baking dish (a silicone mold is best, and the cake will not burn, and it is easy to wash). Bake in the oven for 35-40 minutes until tender.
Oven baked salmon with mustard
- 1 tbsp mustache (any, you can granular)
- salmon fillet - 1 pc.
- thyme
- spices without salt and monosodium glutamate
Preparation: Preheat the oven to 200 degrees. Put the salmon fillet in a baking dish, coat with mustard, sprinkle with thyme and spices.
Bake in the oven for 20-25 minutes until tender.
Tom Yam soup with seafood
- 2 liters of water
- 300-400 gr white fish fillet - hake, limonella, pollock
- gram 100 shrimp or seafood cocktail
- spices and seasonings
- some ginger, dried or fresh
- some green basil
Preparation: Pour water into a saucepan, put on fire. When the water boils, place the diced fish in it. Cook for 10-15 minutes.
Add spices and herbs to the soup, except for basil. Cook for another 10 minutes, then add the shrimp. Cook for 5 minutes. Turn off the soup and let it stand.
Sprinkle chopped basil leaves over soup before serving.
Curd rolls with crab sticks
For this recipe you will need:
- soft cottage cheese or cheese
- crab sticks
Preparation: Put a nori sheet, first put cottage cheese or soft cheese on it. After that we spread the crab sticks and wrap the nori. When all the "sausages" are ready, you can put them in the refrigerator for about 20 minutes, and then cut them gently with a sharp knife.
desserts
Attack is indeed the hardest phase of the diet, but these easy-to-prepare and delicious desserts will make it easy for you to tackle it.
Syrniki
- 200 gr. low-fat cottage cheese
- 2 eggs
- sweetener
- 2-3 st. spoons of bran
- salt, vanillin
Preparation: In a bowl, knead the curd with a fork, beat in the eggs, add the sweetener and bran and mix well. Add salt and vanillin. Form cheese cakes from the resulting mass. There are two ways of cooking: in a non-stick frying pan or in the oven (bake for 15-20 minutes at 160-180 degrees), choose which one you like best.
Coffee
- 400 gr. soft low-fat cottage cheese
- 1 tsp instant coffee or cocoa without sugar
- sweetener of your choice (1 tablet = 1 tsp sugar)
- you can add a little cinnamon
Preparation very simple: mix all the ingredients in a bowl and you're done!
More on the Ducan diet:
Nutritionist Pierre Dukan has studied the effects of certain foods on the body. His work is described in 19 books. The most popular of them came out in 2011. In it, the professor describes the weight loss system, which over time began to bear his name.
The whole point of the diet is to consume protein foods. It is she who is capable of leading to weight loss and cleansing the body of toxins. It is allowed to eat vegetables and always oat bran. There are two things that draw people to the diet.
The first is the ability to consume food in unlimited quantities. The second is the ability to create a varied menu. The entire diet consists of 4 phases.
Let's take a closer look at the introductory phase - "Attack". From the name it is already clear that we will talk about tough measures to combat extra pounds.
What is the essence of the "Attack" phase
The first phase is the fastest phase of the entire diet. But her requirements are also the most stringent. The duration depends on the scale of the problem. With an excess of weight equal to 20 kg - the stage will last from three to five days.
The "Attack" lasts as long as possible with an extra 30 kg or more. During this time, you can lose from 5 to 8 kg.
The essence of the diet is that it is allowed to consume only protein products, carbohydrates are limited, sugar is completely banned. With such a diet, the metabolism involuntarily accelerates, and the calorie content decreases. After all, you can't eat a lot of protein food, it is very nutritious.
Particular attention should be paid to the drinking regime. In order not to get such a nuisance as dehydration, it is better to consume at least 2 liters. pure water per day.
The main advantage of the diet is that portions can be of any size. The time of eating is any. The feeling of hunger will definitely not pursue losing weight. This is an important psychological factor for the successful passage of the entire food system along the Ducan.
Physical activity is encouraged. Of course, weight loss will go faster with her. To begin with, you can limit yourself to a 20-25 minute walk on fresh air in a park or square. At the same time, the step must be fast enough.
What foods should not be consumed
The Dukan diet menu of the "Attack" phase should not contain the following dishes and products:
- Porridge, dairy, including;
- Bakery products;
- Sugar and sweets;
- Chocolate;
- Any nuts;
- Fatty sauces;
- Vegetable oils;
- Any fruit.
The list is not very long, but not everyone is able to easily refuse the proposed list.
What can you eat
The list of permitted foods and dishes will surely appeal to meat lovers. You can season culinary masterpieces with spices, vinegar, mustard, tomato paste, soy sauce.
But don't abuse it. This also applies to salt. Ducan recommends using reduced sodium salt. This white seasoning cannot be completely excluded from the diet, because it is necessary for the body.
What products are on the allowed list?
- Lean meats: beef, lean ham, rabbit;
- Veal tongue, liver, kidneys;
- Fish, baked or grilled. The main thing is not to use oil;
- Marine molluscs: shrimps, oysters, mussels, crustaceans;
- Low fat milk products;
- Eggs.
In drinks, losing weight coffee lovers may not limit themselves. The only condition is no sugar. Green, black and herbal tea can be drunk in unlimited quantities.
Oat bran is an essential and irreplaceable ingredient. For desired effect you need to consume one and a half glasses of this product.
In exceptional cases, when a person has an intolerance to this ingredient, it can be replaced with buckwheat, taken in the same amount.
One of the most successful sauces is paraffin oil. It is not able to be fully absorbed in the body, and, moreover, has a mild laxative effect.
The "Attack" phase of the Ducan diet: menu for 7 days
The main rule by which the menu for the week is built is no deviations from the rules and principles. Under no circumstances should you eat foods prohibited by Ducan.
The number of meals can be anything. But we must take into account that protein food- it's satisfying and nutritious. Therefore, most often 4 receptions are enough for the whole day.
Here sample menu for 7 days.
- Breakfast: great start of the day - bran bread, a cup of coffee without sugar, natural yogurt;
- Lunch: you can pamper yourself with a delicious chicken kebab. You need to prepare it according to a special recipe (see below);
- Dinner: meat or fish baked in any way in the oven with the addition of herbs. You can drink it with any tea.
- Breakfast: scrambled eggs with the addition of meat, coffee;
- Lunch: soup with one type of meat without vegetables with the addition of eggs; bran bread;
- Dinner: stewed fish.
- Breakfast: cottage cheese casserole, any kind of tea without sugar, bran bread;
- Lunch: soup with chicken meatballs;
- Dinner: oven-baked turkey fillet with cheese (see below for cheese recipe)
Day 4: 
- Breakfast: slightly salted salmon, coffee;
- Lunch: bran bread, fish soup;
- Dinner: kefir, turkey pastroma.
- Breakfast: cottage cheese with oat bran pancakes, coffee or tea;
- Lunch: veal cooked in the oven without fat or on the grill;
- Dinner: yoghurt and bread.
- Breakfast: scrambled eggs with cheese, coffee;
- Lunch: chicken pastroma, tea;
- Dinner: milk.
- Breakfast: cheese cakes, tea;
- Lunch: fish or seafood soup, bread;
- Dinner: chicken barbecue, kefir.
It is not forbidden to have snacks. Perfect for this: milk, curd. All of this should be fat-free. You can drink tea and coffee as much as you like.
Most popular recipes
Lack of bread is difficult for many. But Ducan took this into account, and proposes to prepare special baked goods as a substitute.
Bread
You can cook it in a matter of minutes without using any special skills. For this you need to take:
- 2 eggs;
- Low-fat soft cottage cheese or yogurt - 2 tbsp. spoons;
- 120 g of oat bran;
- Half a teaspoon of baking soda.
All of the above is mixed and a loaf is formed. It is baked in the oven, microwave or bread maker until tender.
Chicken or turkey pastroma is another tasty and healthy dish. What does it need for her?
- Olive oil 17-20 ml;
- Paprika, pepper mix and other optional seasonings for the marinade;
- Turkey or chicken fillet - 0.8 kg;
- Garlic - 1-2 heads;
- Water with salt, per one glass of liquid - a tablespoon of salt.
It is necessary to cook in the evening. Rinse and peel the meat and cover with water and salt. Place it all in the refrigerator overnight. Prepare the marinade from the seasoning mixture.
In the morning dry the fillets and brush with marinade. Send to the oven on a baking sheet, bake for 20-35 minutes. Temperature - 250 degrees.
Tired of extra pounds? It is not necessary to starve yourself, but by adhering to some recommendations, you will begin to lose weight.
Read about what drugs pharmacies offer to reduce appetite on our website. Before using, consult your doctor.
And you will learn about the ways to use fiber for weight loss. Is it worth it or not? Find out the answer!
Pancakes
To make bran pancakes you will need:
- 100 grams of kefir and cottage cheese;
- Two eggs;
- Oat bran - 10 grams;
- Gluten - 30g.;
- Salt and soda - a pinch;
- A teaspoon of vegetable oil.
The dry ingredients are first mixed with eggs, and then kefir and cottage cheese are added. The pan is heated, greased with oil and pancakes are baked.
Cheese from Ducan
Many common grocery stores do not fit into the Dukan diet. Traditional cheese is high in fat and salt. Therefore, it is important to use the special Dukan cheese.
You can eat it during all phases of the diet. For him you need low-fat cottage cheese and kefir, five eggs and salt.
Do not be afraid - even inexperienced chefs will be able to cook this dish, and it will take a minimum of time. The taste of Ducan cheese resembles the Adyghe cheese.
Low-fat dairy products:
- Kefir - 3 liters;
- Milk - 3 liters.
In addition, eggs in the amount of 5 pcs. and salt, preferably large table salt - 4 teaspoons.
From the dishes you need to prepare: a 5-liter saucepan, a silicone spatula, a colander and cheesecloth.
How to cook? Bring the milk to a boil over medium heat. In this case, constant stirring with a spatula is necessary, otherwise burns are possible. Using a blender, beat eggs with kefir in a bowl. Gauze spreads into the colander.
After boiling milk, you can pour a lot of kefir with eggs into it and add salt. Increase heat (to maximum), and bring to a boil. This usually takes 5-8 minutes. At the same time, whey and the mass itself are formed in the pan, from which the cheese will then be obtained.
This content must be poured into a colander with gauze. After 10-16 minutes, the future cheese in gauze is placed under a heavy object. To do this, you can take a saucepan filled with water.
The cheese will be ready in 5-7 hours. If you do not plan to eat it in the near future, you need to store it in the refrigerator.
Chicken kebab
You will need:
- Meat from chicken thighs 6 pieces and 1 breast;
- Low-fat kefir (can be replaced with natural yogurt) - 2 glasses;
- Seasonings (curry, paprika, etc.) and salt to taste (but remember the rule of limited use);
- Onions are small heads;
- Skewer.
Cook two different composition for soaking meat. The first is kefir with curry and paprika. The breast is soaked in it. The second is yogurt and chicken condiments that fit the thighs. To marinate, the workpieces must be refrigerated for 2-3 hours.
Chop the onion into wide slices. String on a skewer in this order - thighs, breast, onions. You can fry on the grill or in the oven at 180 degrees. Do not forget to periodically turn the kebab over. Garlic sauce is great with the dish.
Testimonials: what are people saying?
The “attack” was the most difficult, but also the most productive phase for me. Over the course of the entire diet, I threw off 12 kg, however, then when I left I gained 6 kg. But this is my own fault. During this tough period, the only negative for me was the rejection of all kinds of sweets. At the same time, the feeling of hunger was not felt during all 7 days. Excess weight went away, but along with it there were skin problems - acne. I don’t even know, maybe it’s not interconnected in any way. The skin healed quickly. It is best to follow this diet in winter or spring. After all, in the fall and summer there will be a huge temptation to eat fruits and vegetables. Financially, the diet is not cheap. One chicken breast a day is not enough - you need variety. And skim milk was hard to find in local stores. But with all the disadvantages, the main thing is the result, and it is really very good.
Marina, 38 years old
Just want to warn people with kidney disease or prone to it. Proteins act badly on these organs. You can go to the hospital immediately after the "Attack" phase. Before a diet, it is better to get tested and consult with a nutritionist, as I did on the advice of a friend.
I liked the diet and dishes. My result is 6 kg, but I didn't need more. With a height of 165 weighed 67 kg, after 61. I am happy, and I didn’t have to torment myself with a hunger strike.
Julia, 21 years old
We offer you a video review for viewing:
This section contains a list of products for the Attack stage.
Allowed ingredients for cooking:
(not DOPs)
- Vegetable oil - 1 tsp in a day
- Tomato paste - up to 2 tablespoons
- Onions - 1 medium onion
- Shirataki (noodles, rice ...) - unlimited
- Green onions - a little like a seasoning
- Dill, parsley and other herbs - as a seasoning
- Gherkins (pickled cucumbers) - 2-3 pcs. small!
- Chicory - Unlimited
- Gluten - 2 tablespoons in a day
- Cocoa (up to 2% fat)
- Isomalt - 15 g
- Inulin - 15 g
- Rosehip (in the form of a decoction, do not eat berries) - 2 tbsp.
- Goji berries - 1 tablespoon
- Wheat or rye bran - 1 tablespoon (when making bread, for example, but not required)
- Vinegar - in moderation when cooking
- Soy sauce sugarless- without Borders
- Gelatin (up to 30 grams)
- Agar agar
- Vanilla and other flavors
- Lemon (lemon juice) - as a seasoning
- Mustard - in moderation
- Adjika - moderate
- Protein Isolate (Soy, Whey) - Limited common sense- OK. 60 gr. in a day
- Sugar substitutes (with calories close to 0)
- Yeast
- Spices
- Diluted skimmed milk powder as an additive in tea / coffee
- Sesame seeds - a little
Grocery list:
All products must be prepared, observing the rate of fat intake, at Atake - 1 tsp.
You can eat foods from the list without restrictions, unless otherwise specified.
Lean meat:
- Veal
- Beef (lean parts of the carcass)
- horsemeat
- Rabbit
- Pork (very, very lean, up to 6% fat, occasionally)
- Ham - 2-4% fat
Bird (without skin):
- All types of birds, except ducks and geese
By-products:
- Liver (beef, veal, poultry)
- Kidneys (beef, veal)
- Tongue (veal, beef - front)
A fish:
- Any fish, oily and low-fat, fresh and smoked (remember about salt!)
- Canned food in your juice
- Caviar - in moderation (salt!)
- Crab sticks (if there is more fat per 100 g of a product than 0.1 g, then 8 pieces per day)
Seafood:
- Any crustaceans and molluscs
Eggs (quail, chicken):
- Protein - unlimited
- Yolk - limited if cholesterol is high
Dairy products (low fat):
- Milk - up to 1.5% fat
- Curd - 0%
- Cheese - 0%
- Yogurt (natural, no additives or sugar, can be flavored)
- Yogurt (with fruit, but no sugar) - up to 2 pcs. per day as an EXCEPTION!
- Kefir - up to 1% fat
- Low Fat Processed Cheese
Butter:
- Olive (rapeseed, sunflower, soy ...) - 1 tsp per day
Vegetable protein products:
- Oat bran - NECESSARILY! DAILY 2 ST. L
- Seitan
Beverages:
- Water - 1.5 - 2 liters. per day - MANDATORY!
- Drink from 2 tablespoons of rose hips (no berries)
- Hibiscus
- Diet Coke, Sprite, etc. (with sweeteners)
- Kefir - fat-free
- Milk - up to 1.5% fat
- Drinking yoghurt - fat-free
- Herbal tea