Ingredients:

• Chicken fillet - 1 pc.
• Water - 1 - 1.5 liters
• Dry or fresh dill
• Onion
• Chicken egg
• Bay leaf
• Black allspice

Today, many have probably heard about the Dukan diet, even if you do not classify yourself as a woman who needs or would like to lose weight, you probably wondered what kind of system it is and why they talk about it like that.

Yes, indeed, thanks to the Dukan system, many people lose a lot of extra pounds, but it is very important to eat right here. And that is why I decided to take an interest in acceptable products at all stages. And, of course, the most difficult stage is ATTACK. But don't worry, you just need to be able to find good recipes and your diet will go like clockwork.

Let's look at the recipe for making delicious chicken soup according to Dukan, which is acceptable in the ATTACK stage.

Dukan chicken soup (Attack) - recipe with photo

Products for soup according to Dukan.
We start cooking the soup, of course, with the broth. To do this, rinse the chicken fillet thoroughly and send it to a pot of water. Let's send the meat to cook on low heat for 30 - 40 minutes.
At this time, take a small onion. We will not eat it in the soup, but only with its help we will give an appetizing and rich flavor to the chicken broth. So, peel the onion from the husk and cut the onion in half.
Send one half to the broth to cook with the meat.
When the chicken is cooked and is already soft enough, remove the fillet from the broth and cut it into cubes with a sharp knife.
Let's send the meat back to the broth and continue to cook the soup. At this stage, add bay leaf, a little salt, dill and drive in one chicken egg, while immediately stirring it during the addition, so that the egg turns out to be “chopped”.
Turn off the fire, remove the onion from the soup, we do not want to eat it yet. Let the soup cool slightly and serve it to the table. I think you will like this dinner, but what can I say, your family will like it too! Enjoy your meal!

The Pierre Dukan diet is one of the best programs proper nutrition. Its essence is to saturate the body with protein products and cleanse it of everything harmful and unhealthy.

The popularity of the Dukan diet is due to the fact that it shows how varied, tasty and healthy our daily food can be. To obtain the desired result, you should clearly follow the main stages of the program: attack, alternation, consolidation, stabilization. At the first stage popular dish ear is considered.

Why Dukan's ear is so useful

1. It can be eaten constantly, at any time of the day and in large quantities. It does not harm the body, but only gives strength and energy.
2. Fish soup helps to lose weight quickly. You will notice the result already at the attack stage.
3. The process of losing weight is associated with burning fat, while maintaining muscle mass.
4. Has a positive effect on health. Strengthens hair and nails, improves skin.
5. It gives you the opportunity not only to achieve your ideal, but also helps to keep it.
6. Fish is a unique product that contains a lot of protein and almost no fat. So it will be nice to count those tiny calories that it contains.

Ear recipe Ducanu stage "Attack". How to cook.

The main feature during the attack phase is that Dukan's ear contains a minimum of products. Indeed, in the early days of the diet, nothing but protein should be eaten. To prepare fish soup you will need the following ingredients:

• trout (a small piece of 200-300 gr is enough) or any white fish(it must be taken on the last day of the attack stage);
• one onion (if it is large, then it is better to take a half);
• 300-400 gr shrimp (the type does not matter);
• spices (salt, pepper and, if you like, bay leaf).

Dukan's cooking method

1. Pour cold water into a saucepan, put on high heat. Immediately you need to throw a piece of fish and a small onion. As soon as the water boils, you need to salt and pepper to taste. Let the broth simmer for the next 10 minutes.
2. If you bought unpeeled shrimp, then bring water to a boil in a separate saucepan and leave them for a few minutes. Then take them out and clean them.
3. Take your broth and take out the fish and onion. Remove all bones from the fish and cut its meat into small pieces.
4. Now you can add fish and shrimp to the finished broth together. Boil the fish soup for two minutes and turn off the heat.
5. If the shrimp were bought already peeled, then the ear changes a little. We do the same with the broth, discarding the boiled onion and removing the bones from the fish.
6. Throw the shrimp into the same pan so that they cook separately.
7. Two minutes before the shrimp are ready, throw the fish into the pan, cut into small pieces. Boil for 1-2 minutes and turn off.

When the attack stage is over, you can add during the brewing process cauliflower, green beans, carrots, kale and other vegetables.

Dukan's fish soup recipe with salmon.

Other recipes for fish soups are also popular.
Required Ingredients:

• water (1-2 liters);
• head and meat of salmon (you can take only 200 gr, as a rich broth will give the head of the fish);
• onion (1 pc.);
• bran (1-2 tablespoons to taste);
• salt, pepper, bay leaf and other seasonings to taste.

Dukan soup with salmon. Cooking method.

1. Wash and clean the fish thoroughly. Pour a pot of cold water and throw the prepared salmon into it. Put on fire.
2. When the foam appears, it must be quickly removed so as not to spoil the taste and color of the broth. Next, you need to cut the onion into a cube and throw it into the pan, salt and pepper to taste.
3. Boil the fish soup for 30-40 minutes, while adjusting the heat so that the broth does not run away.
4. Pull out the head of the salmon and separate the meat from it. Also, a whole piece of fish meat must also be removed and cut. Then everything needs to be put back into the broth, throw in your favorite spices, parsley.
5. Turn off the fire. Let the ear sit for a while. It will infuse and the taste will be much better.

Fish soup with hake

The third ear, which is often prepared during the attack phase. The advantage of this recipe is that the fish is delicious and non-greasy and cheap. Required Ingredients:

• water (2 liters);
• 1–1.5 kg hake fillet (since it is sold frozen, it should be thawed);
• purple onion (1 pc.);
• parsley and dill (by eye and taste);
• bay leaf (optional, to taste);
• salt and pepper (in moderation, for taste only).

Ear recipe according to Dukan with hake. Cooking method.

1. Wash the fish and remove the spine. Hake is easy to clean. Cut it into large slices. You can’t cut it finely, because this fish will simply disintegrate in the broth. Put everything neatly in a saucepan and pour cold water. Put on fire.
2. Before the boil starts, foam will appear. It needs to be removed completely. Finely chop the onion and greens, throw into the broth. You can put a couple of bay leaves to taste.
3. Throw the required amount of salt and pepper, cook for 30-40 minutes. The main thing is that the fish should not turn into porridge. Tasty soup ready!

This fish soup according to Dukan is unique in that celery root is added to it. You can choose any fish, the main thing is low-fat. In addition, there is a recipe that uses canned fish. It is enough to bring the water to a boil and throw the canned food with onions and spices into the pan. The dish will be ready in 10 minutes.

Any ear of Pierre Dukan is a delicious fish soup that allows you to reset excess weight without suffering from hunger or insipid food. Cooking takes little time and does not require large financial costs. Bon appetit!

The “Attack” phase is rightfully considered the most difficult among all the stages of losing weight using the Dukan method. At this time, you have to part with your favorite foods and completely reconsider your diet. To cook meals correctly, with benefits for the figure and health, it is best to use special recipes for this phase.

Be sure to plan your menu in advance, a few days in advance, so that there are always products that will be needed for cooking.

Bread for the Attack phase

Bran Bun for "Attack"

In fact, you can eat buns during the Dukan diet, most importantly, 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 not more than 5%) - 3 tbsp. l.

If you want to make the buns sweet, then you can take 2 sweetener tablets.

Beat eggs, mix baking powder, bran and powdered milk, combine the components and mix thoroughly. Pour the resulting dough into baking molds and remove the oven. Bake the buns for 15 minutes at 180 degrees. If you bake buns not in muffin tins, but like pancakes, then they can be used as the basis for sandwiches.

Bread for the Dukan diet

Properly prepared bread rolls can be used as a base for sandwiches or eaten with other foods.

To make bread you will need:

Bran - 3 tbsp. l.

Fat-free yogurt - 2 tbsp. l.

2 egg whites.

Proteins are whipped to form foam. Yogurt and bran are added to them. Bread is fried in a hot pan without oil. Cooking time averages 3 minutes per side. Can be smeared on ready-made bread soft cheese, eat them with ham, salted fish or without any additives.

Quick bread in the microwave

Oat bran - 4 tablespoons.

Yogurt with 0% fat content - 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 form, previously covered with parchment. Utensils must be suitable for use in microwave oven. Bread baking time is about 10 minutes at a power of 800 watts.

Black bread according to Dukan with cumin

To make bread, you will need products such as:

Wheat bran (3 tablespoons) and oatmeal (6 tablespoons).

Skimmed milk powder - 3 tbsp. l.

Gluten - a tablespoon.

Fast acting yeast- half a pack.

Two chicken eggs.

Soda - a teaspoon.

Warm water - 5 tbsp. l.

Soft cottage cheese with 0% fat content - 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 cleaned in a warm place. After 1.5 hours, cumin is introduced into it and gently mixed again. Bake bread in the oven at a temperature of 180 degrees for about half an hour. For ease of extraction finished product from the form it must first be lined with baking paper.

soup with meatballs

To prepare the soup, you will need the following ingredients:

200 g ground beef.

Two chicken eggs.

Water - 800 ml

Salt, herbs, spices.

Eggs are driven into the minced meat, favorite spices are added to it, after which small balls are formed from the minced meat. The water is brought to a boil and the meatballs are launched into it. Boil them for half an hour. After this time, chopped greens, finely chopped chicken egg are introduced into the soup and boiled for another two minutes, without ceasing to stir.

Chicken soup with poached eggs

Chicken fillet (breast).

Two chicken eggs.

Water - 800 ml

Wine vinegar - a teaspoon.

Spices, herbs, salt.

Boil chicken meat in water with the addition of salt and spices, then chop and send 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 fire to a minimum. Eggs are poured into the center of the formed funnel one by one, trying not to disturb the integrity of the yolk. Boil the broth for a couple more minutes. Then, using a slotted spoon, the egg is removed from the broth, put it in a deep plate, after which soup is poured into it with chicken meat. Decorate the dish with herbs.

Fish soup with salmon

To prepare this hearty soup you will need the following products:

Salmon (fillet) - 200 g.

Water - 800 ml

Salt, seasoning for fish, herbs.

Salmon fillet spread in a saucepan, pour water and bring to a boil. Then seasoning, salt and pepper are added to the broth. When the fish reaches readiness, the soup is turned off, before serving, greens and half a chicken egg are introduced into it, which must be boiled hard-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 cups.

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. It needs to be chilled before serving.

Soup Tom Yum with seafood for "Attack"

To prepare the soup, you will need the following food set:

0.3 kg of white fish fillet (you can take hake, pollock, cod).

Shrimps - 100 g.

Dried ginger.

Fresh basil.

Seasoning.

Water - 2 liters.

The fish is cut 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 last to the soup, and after 5 minutes the gas is turned off. The soup is insisted, before serving it is decorated with basil greens.

Soup a la "Attack" according to Dukan

To prepare soup, you need to stock up on the following products:

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 remaining components are introduced there, except for the egg. It is beaten separately and added to the boiling soup, while not forgetting to stir.

Tofu Soup by Dukan

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 - a tablespoon.

Chilli.

Onions and garlic are finely chopped and fried in olive oil, this is done in a saucepan with a thick bottom. Then add tomato paste and chili peppers to the fry. The mixture must be constantly stirred so that it does not burn. Half the broth is poured into the pan, the tomato paste is thoroughly dissolved in it, then the remaining half of the broth is added. When the liquid boils, tofu, salt, cognac and raw chicken eggs(no need to stir the soup). The fire is turned off and the soup is left 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.

The skin and fat are removed from the chicken, placed on foil, sprinkled with lemon juice and spread a sprig of rosemary next to it. Bake the meat in the oven at a temperature of 180 degrees for half an hour.

Chicken nuggets

To prepare the dish, you will need:

Chicken breast - 2 pcs.

Egg - 1 pc.

Bran - 2 tbsp. l.

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 a temperature of 180 degrees for about 20 minutes.

Chicken muffins

To make muffins, you will need the following products:

Egg (1 piece for 1 muffin).

Chicken breast.

• Onions or green onions.

  Cheese is low fat.

Chicken meat, onion and cheese should be finely chopped, mixed with spices and divided into 4 servings. Spread the cheese-chicken mixture in a muffin baking dish, 1 egg is broken on top (for each muffin). Bake muffins in the oven at 200 degrees for 20 minutes. Served chilled.

Chicken rolls with soft cheese

Chicken breast - 4 pcs.

Soft fat-free 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, spread on top of the filling (cottage cheese, onion, garlic, spices) and form rolls. Bake in the oven for about 25 minutes.

Omelet with smoked salmon

To prepare the dish, you will need:

Chicken egg - 5 pcs.

Smoked salmon- 0.2 kg.

Fat-free yogurt - 2 tbsp. l.

Onion - 1 tbsp. l.

The fish is cut into cubes, eggs, yogurt, onion and dill are mixed separately, then salmon is added to it, mixed. baked in silicone mold in the oven at 180 degrees for 40 minutes.

Salmon with mustard baked in the oven

To prepare the dish you need:

Ready mustard - 1 tbsp. l.

Salmon - 1 piece.

Thyme, spices.

The fish is smeared with mustard, rolled in spices and sprinkled with thyme. Bake in the oven for 20 minutes at 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 sheet. The formed "sausages" are cooled in the refrigerator for 20 minutes, after which they are cut into rolls.

Salmon ear with boiled eggs and onions

To prepare the ear, you will need the following grocery set:

Salmon - 0.3 kg.

Green onions - 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 launched back into the broth. Shrimps are cleaned and also dipped in boiling fish broth. 2 minutes before the end of cooking, finely chopped boiled eggs, herbs and spices.

Cottage cheese and fish casserole

To prepare the casserole, you need the following products:

Curd with 0% fat.

Hake fillet - 0.2 kg.

Bulb - 1 pc.

Raw egg white - 2 pcs.

Salt and pepper.

Finely chop the onion, chop the fish with cottage cheese with a blender. Mix the resulting components, put in a multicooker bowl and bake for half an hour.

Cutlets from offal

To prepare cutlets, you will need products such as:

The ventricles, hearts and liver of a chicken. The total volume of offal is 500 g.

Bow head.

Fresh chicken egg.

Pepper and salt.

Hearts, liver and ventricles are boiled and passed through a meat grinder along with an onion head. Salt, pepper and an egg are added to the minced meat, after which cutlets are formed and fried in a dry frying pan with a non-stick coating.

Beef fillet (if desired, you can use turkey or chicken fillet).

Salt, spices.

Olive oil.

AT saline solution(a tablespoon of salt is dissolved in a liter of water) the meat is lowered and cleaned in a cold place for 12 hours. After this time, the meat is removed from the solution, coated with oil, garlic and spices. Bake the fillet 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 peppered. 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 the dish, you need the following products:

Turkey (fillet) - 0.2 kg.

Yogurt with 0% fat content - 60 g.

Soy sauce - 15 g.

Pepper, salt, rosemary.

To prepare the dish, you need to cut the meat into thin plates. Separately, prepare the dressing by mixing soy sauce and yogurt. The meat is poured with the resulting sauce, 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 fat-free yogurt - 100 g.

Salt and pepper.

The meat is rubbed with salt and spices, coated with mustard and put in the refrigerator overnight. In the morning, it is poured over with yogurt, wrapped in foil and baked in the oven for at least an hour.

Beef medallions in sweet and sour sauce

To prepare the dish, you need the following products:

Beef - 120 g.

Jelly from red currant berries 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. So that the meat does not deform 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. Bring sauce to desired thickness over heat, then season with salt and pepper.

Threads are removed from the meat, laid out on a plate and poured with sauce.

Salads for the "Attack" phase

Mimosa salad

Canned fish in s / s - 1 bank.

Hard cheese (small piece).

Eggs - 3 pcs.

Bulb.

The fish is crushed, kneading it with a fork, and laid out in a salad bowl in the first layer. Sprinkle the fish with chopped onions on top, coat with yogurt. Then comes a layer of grated egg whites and cheese. It is also smeared with yogurt. Last layer of lettuce egg yolks, crushed on a fine grater.

Salad with squid according to Ducan "Attack"

Two carcasses of squid (boiled).

Two eggs.

Gherkins - 3 pcs.

Cottage cheese with 0% fat.

Green onions, spices.

Squids are cut into strips, finely chopped gherkins, eggs and onions are added to them. Dress the salad with cottage cheese.

Chicken salad according to Dukan "Tenderness"

To prepare the dish, you will need products such as:

Chicken meat (fillet) - 0.3 kg.

Egg - 2 pcs.

Fat-free 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.

Protein salad according to Dukan

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 not more than 4% - 0.1 kg.

Yogurt with fat content 0% - 6 tbsp. l.

Finely chop the chicken, eggs and ham. Shrimp can not be cut if they are not very large. Dress the salad with yogurt and decorate with dill. You can add onions if you like.

Sauces for "Attack"

Du mayonnaise (recipe for "Attack")

To make mayonnaise you will need:

Raw yolk - 2 pcs.

Soft cottage cheese with 0% fat content - 250 g.

Sugar substitute - 1 tablet.

Olive oil - a tablespoon.

Mustard - a teaspoon.

Lemon juice - a tablespoon.

Sugar substitute, mustard and salt are added to the yolks, everything is beaten with a mixer. The cottage cheese is also introduced there and continue to beat, gradually pouring in the oil. At this stage, the mixture will have a yellow tint. Then lemon juice is added to it and the mass turns white. At the output of the specified set of products, 200 g of mayonnaise will be obtained.

Mustard according to Dukan (recipe with wine)

To prepare the sauce you will need:

Mustard powder - 60 g.

Dry white wine - a glass.

Onion - 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 the dish, you need the following products:

Fat-free cottage cheese - 0.2 kg.

Egg - 2 pcs.

Sugar substitute.

Bran - 2 tbsp. l.

Salt, vanilla.

The cottage cheese is well kneaded, eggs, sugar substitute and bran, salt and vanillin are added to it. All components are thoroughly mixed with each other. Cheesecakes 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).

coffee dessert

Products that will be required for its preparation:

Fat-free 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

Skimmed 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 gelatin-milk mixture. Then whipped cottage cheese with yogurt is added there, poured into molds and put in the refrigerator. When the mixture hardens, it can be eaten. If desired, bran is added to the blancmange.

Oatmeal bran cookies

To make cookies, you will need the following products:

Egg - 1 pc.

Oat bran - 60 g.

natural yogurt with 0% fat content - 50 ml

Sugar substitute.

The yolk of an egg is mixed with bran, whipped protein is added to the mixture. The mass is laid out in molds and baked in the oven for 25 minutes at 180 degrees.

Oatmeal curd cookies

Soft fat-free cottage cheese - 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 beat with a blender. Spread 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 baking. Bake the cookies in the oven at 150 degrees until they are 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 together 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. Pour the mixture into molds and refrigerate to set.

Meringue according to Dukan "Attack" in the oven

To prepare meringue, you will need the following products:

Whites of four eggs.

Sugar substitute.

Proteins need to be beaten well and add a sugar substitute to them, which should be dissolved in advance in a small amount of warm water. The resulting mixture is spread on a baking sheet in the form of a meringue 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 protein - 2 pcs.

Skimmed milk (powder) - a tablespoon.

Sugar substitute.

Flavoring.

Proteins are whipped into foam, sugar substitute and flavoring are added. Powdered milk is carefully introduced into the resulting mixture and put into the freezer overnight.

Dukan's condensed milk (recipe for "Attack")

To make condensed milk you will need:

Milk, the fat content of which does not exceed 1.5% - 250 ml

Skimmed 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, pour the condensed milk into a jar and put it in the refrigerator.

Cheesecake

Beef rolls in the oven

Recipes for phase 2 "Cruise": alternating protein days with vegetables

Moving on to the “Cruise” phase, you need to decide on the scheme by which protein days will alternate with protein-vegetable days: 1/1, 2/2, 3/3, 4/4 or 5/5. Pierre Dukan recommends sticking to the 3/3 scheme, considering it the most effective for weight loss. If the recipe contains vegetables, then they can be used for protein-vegetable days, and when only protein products are listed in the recipe, then they can be cooked on any day.

fish soup in Japanese style

Lightly salted salmon fillet - 0.25 g;

Wakame (seaweed) - a tablespoon.

Tofu - 100 g.

Miso paste - a tablespoon.

Soy sauce - 3 tablespoons.

Green onion, sesame, pepper, salt.

Algae must be pre-soaked in water (200 ml). Put a pot of 1.3 liters of water on the stove and boil the salmon in it for 5 minutes. Then soy sauce is added there and boiled for about 3 minutes. Chopped onions are mixed with miso paste and added to the soup. Before serving, it is garnished with sesame seeds.

Spicy chicken soup

Soup 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, greens, garlic, ginger are introduced into it.

soup with tuna

Soup set:

Tuna - 500 g,

Onions and leeks - 1 pc.

Bulgarian pepper - 1 pc.

Salt, pepper, bay leaf, chili pepper.

Bell peppers are pre-baked in the oven in foil. It takes about half an hour, after which it is peeled and cut into strips. Onions are cut into half rings, leeks - into rings. Pour 1.5 liters of water into the pan, bring to a boil, add the fish, cut into pieces, and prepared vegetables into it. Then add the spices warmed up in a frying pan. The soup is boiled for no more than 10 minutes, thawed under the lid for another 20 minutes and served.

Mexican Dukan Diet Chicken Soup

Ingredients needed to make soup:

Liver, hearts and ventricles of chickens - 150 g each.

One lemon.

One vegetable each: tomato, onion, sweet pepper.

Salt and ground pepper to taste.

Chicken liver is brought to readiness, 2 times draining the water after boiling, cut into slices. Stomachs and hearts are boiled in a separate pan, the broth is slightly salted. In a frying pan, onions are fried with ready-made offal, but without oil. Add chopped tomato and pepper to them. The entire contents of the pan are introduced into the broth, where the ventricles and hearts were boiled, brought to a boil, salted and boiled for another 5 minutes. Then pour the juice of half a lemon into the soup and keep it 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. You can also add bran there.

Dukan Ligurian 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 into puree, injected along with tomato paste into a frying pan and simmer. Pike perch is boiled in 2 liters of water, bones are removed, disassembled into small pieces. Then the soup is collected by introducing the fish fillet and the contents of the pan into the fish broth. Boil for a quarter of an hour.

The soup is served with a Dukan bun with cottage cheese and garlic, which are mixed in a separate plate and spread on pastries. The bun can be toasted. Add to soup before serving lemon juice and herbs.

Chakhokhbili from chicken

To prepare the dish you will need:

Chicken meat without bones - 1 kg.

Tomatoes or tomato juice - 1 kg or 1 liter.

Cilantro - a bunch.

Head of garlic.

Salt and seasonings to taste.

Chicken rolled in seasonings and baked in the oven. Then the meat is laid out in a pan, poured tomato juice and stew for 10 minutes, salt, add cilantro, keep 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. Meatballs are molded from minced meat, baked in the oven for 30 minutes.

Dumplings according to Dukan (recipe for 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 not 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. The meat is scrolled with onions through a meat grinder, salt and pepper are added. Then dumplings are made. From the specified set of products, about 60 medium-sized dumplings come out. Boil them in water with the addition of salt for 5 minutes after surfacing.

Fragrant chicken stuffed with vegetables

To prepare the dish, you will need the following food set:

Chicken meat without skin - 2 kilos.

2 tomatoes and 2 onions.

Three eggplants.

Garlic - 2 cloves.

Salt and pepper to taste.

The ribs and back are taken out of 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, salted and peppered. Chicken is stuffed with vegetable stew, 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.

Skim cheese- 0.25 kg.

Bryndza not more than 7% fat - 0.15 kg.

One chicken protein and one egg.

A clove of garlic.

Dill and parsley on a tablespoon.

Salt and pepper to taste.

Zucchini is cut into 2 halves, the core is taken out, chopped and salted. Prepare the stuffing for stuffing: cottage cheese, zucchini pulp, cheese, greens and an egg. Spread the minced meat in the prepared halves of the zucchini and bake in the oven at a temperature of 200 degrees for 20 minutes. When the zucchini is large, “glasses” are formed from them and minced meat is put into them.

Eggplant boats with mushrooms

To prepare the dish, you will need the following products:

Two large eggplants.

Onion - 1 pc.

Tomatoes, bell peppers - 2 pcs.

Two cloves of garlic.

Mushrooms - 0.15 kg.

Parsley, cilantro, salt and pepper to taste.

Eggplants are cut in half, the core is removed from them. The boats are salted and baked in the oven for 10 minutes (temperature - 230 degrees).

Separately cut the onion, eggplant pulp, pepper, herbs and garlic. Stew the vegetable mixture in a pan for several minutes, then salt and pepper, bring to readiness. Lastly, finely chopped peeled tomatoes are introduced into the pan and stewed for another 4 minutes. Mushrooms are fried separately, add them to 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. Greens decorate the dish 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 not more than 7% - 0.1 kg.

Soft fat-free cottage cheese - 0.1 kg.

Pickle- 1 PC.

Half a bunch of dill and parsley.

Salt and pepper to taste.

Squids are crushed with a blender, mixed with cheese and seasonings. Add to minced meat 2 raw eggs and bake the resulting mass on a baking sheet with a uniform layer. Baking time - 10 minutes, temperature - 200 degrees.

Finely chop the cucumber and herbs, grind the boiled eggs. When the layer of minced squid has cooled down, it is generously smeared with cottage cheese, greens with cucumber are spread on top, then again smeared with cottage cheese and sprinkled with grated eggs. A roll is formed from the layer, wrapped in foil and cooled.

Mackerel according to Dukan with lemon

To prepare the dish, you will need the following set of products:

Two mackerels.

6 slices of lemon.

Salt and pepper to taste.

Mackerel is cleaned from the insides, the head is removed, cuts are made across the spine. The fish is salted and peppered. Inserted into incisions lemon slices. Bake the fish in foil in the oven at 180 degrees for 40 minutes.

Salad with beans and Dukan breast

To prepare the dish, you will need the following products:

Chicken meat without bone - 0.25 kg.

Green beans - 500 g.

Bulgarian pepper and onion - 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, onion and pepper are cut into cubes, fried in a pan with the addition of vegetable oil. Mix vegetables, chicken in a separate cup and pour over the sauce.

Salad of crab sticks according to Dukan

To prepare the dish, you will need the following food 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. Cherries are cut in half only. Mix salad ingredients, season olive oil. Garnish with parsley sprigs before serving.

Vinaigrette according to Ducan (recipe with beans).

To prepare the 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 with salt, lemon juice and black pepper.

Carrots, beets and beans are boiled until cooked and cooled, after which they are cut into cubes. Finely chop pickled cucumbers and onions. All components of the salad are mixed together, add sauerkraut, seasoned with sauce.

Salad according to Dukan "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).

Green onions, dill, parsley, low-fat yogurt, mustard are added to taste.

Celery root is peeled and rubbed on a coarse grater. Mix with finely chopped eggs, tomatoes and herbs, add fish to the salad. Topped with yoghurt and mustard sauce.

Dukan sandwiches with cottage cheese

To prepare a dish, you need products such as:

Dukan bread.

Fat-free cottage cheese - 0.2 5 kg.

Half a bunch of dill.

One pickle.

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

Sauce "Caesar" according to Dukan

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 a mixture of vinegar and mustard. Beat the yolks with a mixer, pour them into mustard sauce, add lemon juice, salt and pepper.

Desserts for "Cruise"

To prepare them, you will need the following products:

Fat-free cottage cheese - 0.15 kg.

Starch - 1.5 tablespoons.

A tablespoon of bran.

Egg.

Sugar substitute and vanilla.

Fat-free yogurt.

Mint - 1 sprig.

Lemon juice - a few drops.

All components are mixed. Beat the dough with a blender. Cheesecakes 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 sugar substitute and lemon juice, add mint to it. Ready cheesecakes are served with this dressing.

Granola with yogurt

To prepare the dish, you will need the following products:

Oat bran - 2 tbsp. l.

Sugar substitute in liquid form - 1.5 tbsp. l.

Yogurt natural.

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. Goji berries or chia seeds (sesame seeds) can be added if desired.

Dukan fritters

To prepare them you will need:

Low-fat cottage cheese - 2 tablespoons.

Egg - 2 pcs.

Sugar substitute.

All components are thoroughly mixed together. Bake pancakes in the microwave for 4 minutes at maximum power. Such pancakes go well with Dukan condensed milk.

Bird's milk according to Dukan (recipe delicious cake)

To prepare the cake, you need the following products:

Corn starch - 40 g.

Four chicken eggs.

Zest of one lemon.

Sugar substitute - 10 tablets

Half a teaspoon of soda.

Vanillin can be added if desired.

The crust 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 must be cut in half lengthwise to make two cakes.

To prepare the cream, you will need the following products:

Fat-free liquid cottage cheese - 500 g.

Powdered sugar substitute - 10 tablets

0.2 l of milk with a fat content of not more than 1.5.

Lemon juice - a tablespoon.

Gelatin - 3 tablespoons.

Gelatin is soaked in warm milk. Separately, the cottage cheese is mixed with a sugar substitute and lemon juice, after which the gelatin-milk mass is added to it and beat well.

To prepare the fondant, you need to take:

Sugar substitute - 2 tablets.

0.1 l of milk with a fat content of not more than 1.5%.

Cocoa in powder form with a fat content of not more than 12% - two teaspoons.

Gelatin - 1.5 tablespoons.

Flavoring.

All components are thoroughly mixed with each other.

The cake is laid out in a mold, the cream is poured on it, put in the freezer for 10 minutes.

Then spread 1 more cake on the cream and pour fudge. Now the cake needs to be put in the refrigerator for several hours (it is kept in the cold for at least 3 hours).

Cheesecake according to Dukan "New York"

To prepare the base for the cheesecake, you will need the following products:

Oat bran - 4 tbsp. l.

Two chicken eggs.

Wheat bran - 2 tablespoons.

Fat-free soft cottage cheese - 3 tbsp. l.

To prepare the dough, you need to mix all the ingredients with each other. 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 take it out of the mold.

To prepare the cheesecake filling, you will need the following products:

Cheese "Philadelphia" with a fat content of not more than 7% - 70 g.

Sugar substitute.

Three chicken eggs.

Soft cottage cheese with 0% fat content - 0.25 kg.

Juice of one lemon - this will need to be added to taste, as well as lemon zest.

Corn starch - 2 tbsp. l.

To prepare the filling, 1 chicken protein is beaten separately into foam, the remaining components are thoroughly mixed together (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 in 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 (a tablespoon). Heat the cream in the microwave until it becomes thick. When the cheesecake is ready, it is removed from the mold and smeared with the resulting lemon cream.

Dukan's yogurt in a slow cooker from Activia

To prepare it you will need:

A liter of milk with a fat content of not more than 1.5%.

Fat-free yogurt Activia - 150 ml

Milk is boiled and cooled to 40 degrees. Pour a small portion of milk into yogurt, mix until smooth. Then the rest of the milk is added to this mass. Pour the resulting mixture into a multicooker and close the lid. 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. You can add any components to it (cocoa, sugar substitute, jam, etc.). You can cook such yogurt in special jars, which often come with a slow cooker, or in a yogurt maker.

Activation can be replaced with sourdough from a pharmacy.

Quick soup with meatballs

Eggplant from the Turkish Sultan Seva of Istanbul

Recipes for Phase 3 "Fixation"

Despite the fact that the body gets used to eating according to the Ducan method, it is sometimes difficult to maintain a diet in psychological terms. Moreover, at the “Consolidation” phase, it is already possible to visually evaluate 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 kilograms. To prevent this from happening, you need to cook according to recipes that are designed specifically for the “Consolidation” phase.

Soups for the “Fixation” phase

To prepare the 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 l.

Peeled carrots need to be boiled until softened. 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 saucepan with carrots and brought to a puree state using a blender. The resulting mixture is salted, pour in milk, chicken broth and bring the soup to a boil.

Azerbaijani soup dovga 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 egg, turmeric, cinnamon and salt to taste.

Parsley and dill are taken 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 fire, add turmeric. Sprinkle with cinnamon before serving.

This dish can be consumed both cold and hot. During protein-vegetable days, it is allowed to add cabbage to the soup.

Sunday hodgepodge according to 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 a fat content of no more than 4% (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: to taste, add lemon, black ground pepper, dill, parsley.

The beef is boiled until tender, cooled, cut and returned to the broth again. Chicken meat, sausages, ham are fried in a pan (all products are cut into cubes). Then the contents of the pan are spread in the broth with beef. Boil for 5 minutes, add capers to the soup.

Separately, fry carrots, onions and cucumbers with tomato paste, put the vegetables in a saucepan and pour half a glass of cucumber marinade into it. Boil the hodgepodge for another 5 minutes. Add seasoning, salt, herbs, pour in lemon juice. If desired, you can put in hot soup half a lemon 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 (garlic and onion are cut smaller) and put them in boiling chicken broth. Boil vegetables for 30 minutes after boiling. When they are ready, the soup is brought to a puree state with a blender and wine and cream are introduced into it. Bring the soup back to a boil and simmer for 3 minutes.

Soup with meatballs and vegetables

To prepare the soup you will need the following products:

minced meat beef meat- 0.4 kg.

Frozen beans - 0.2 kg.

Frozen cauliflower - 0.3 kg.

Carrots - 1 root vegetable.

Water - 1 liter.

Seasoning for soup "10 vegetables", pepper and salt to taste.

Salt and pepper the minced meat, form meatballs and lower them into 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 “Fixation” phase

Beef in soy sauce

To prepare the dish you will need:

A kilogram of beef (lean part).

Garlic - 2 cloves.

Soy sauce.

The meat is cut into small pieces and fried in oil. When it's covered golden crust, add water (0.2 l) to the pan and simmer until the liquid has completely evaporated. After that, you need to pour the meat with a small amount of soy sauce with chopped garlic. As a side dish, you can use potatoes, rice or other vegetables.

Rustic potatoes

To prepare it you will need:

kilogram of potatoes.

Olive oil - 2 tablespoons.

Seasoning for potatoes and salt.

Potatoes are peeled, cut into large pieces, mixed with butter, salt and seasoning. Spread the potatoes in a heat-resistant form and bake in the oven for half an hour at a temperature of 180 degrees.

Pizza Dukan (recipe in a pan)

To prepare it, you will need the following products:

Two eggs.

Oat bran - 2 tablespoons.

Tomato paste - a tablespoon.

The remaining products are added to taste: milk 1.5% fat, yogurt 0% fat, smoked salmon fillet, onions, cheese 7% fat.

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, spread salmon, onion on top and sprinkle with cheese.

Chicken kebabs "Tikka"

Chicken meat without bones - 0.4 kg.

A clove of garlic.

Juice of 1 lemon.

Tablespoon of coriander.

One and a half teaspoons of grated ginger root.

Yogurt with 0% fat content - 0.1 l.

To taste add: 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, into the marinade, close with an airtight lid and leave to marinate for 12 hours.

Meat strung on skewers, grilled. With kebabs, you can serve with leaf alata.

Dukan's casserole of cottage cheese and chicken fillet

Cottage cheese with 0% fat content - 0.4 kg.

Four eggs.

Chicken meat without bones - 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 the baking powder, chicken fillet, cut into small cubes. Beat egg whites until foamy and fold gently into the batter. Bake in a preheated oven for about 40 minutes at a temperature of 180 degrees.

Fish with vegetables according to Dukan

For its preparation, 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.

Carrots are grated, peppers are cut into strips, onions are cut into feathers about 6 cm long. Fish is laid out on parchment, covered with vegetables, poured with sauce and pepper. Wrap the fish in parchment. Bake the dish in the oven at 200 degrees for 15 minutes.

Salads for "Fixing"

To prepare it, you will need the following products:

Chicken liver - 0.8 kg.

Pickled cucumbers - 0.35 kg.

Onion - one head.

Fat-free kefir - 0.3 l.

Mustard ready - a teaspoon.

Lemon juice - 2 teaspoons.

Salt, pepper and any herbs are added to taste.

The liver is boiled until cooked, cut into strips. Onions are washed in boiling water to remove bitterness. 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.

Spanish Tuna Salad by Pierre Dukan

For its preparation, you will need products such as:

Canned tuna own juice- 150 g.

Bulgarian pepper - 3 pcs.

One egg.

One clove of garlic.

Pepper cut into strips and bake in the oven, cool, put in a dish. Add tuna, boiled egg and garlic, mashed with a fork, to the pepper. Salt the salad before serving.

Salad with mussels and mushrooms "Duet"

Mushrooms and mussels 0.2 kg each.

Yogurt with 0% fat content - 100 ml

Bow head.

To taste add to the salad: tomatoes, spices, salt, dill, parsley, lettuce.

Fry chopped mushrooms, onions and mussels in a pan, salt, add spices. After 2 minutes, add yogurt and greens to the salad, simmer until fully cooked under closed lid. Then remove the lid and let all the liquid evaporate. Serve salad with tomatoes and herbs.

Salad with shrimp and salmon, Dukan's recipe:

To prepare the salad, you will need the following products:

50 g of salmon and shrimp.

One egg.

One tomato.

Half sweet pepper.

A teaspoon of wine vinegar.

To taste add to the salad: pickled ginger root, lettuce.

Tomato, pepper and salmon are cut into cubes, the egg is boiled and cut into strips, the salad is torn by hand. The ginger is finely chopped. Mix all the ingredients with boiled shrimp, salt and season with vinegar.

Sauces for "Fixing"

For its preparation you will need:

Chanterelles 0.2 kg.

Milk not more than 1.5% fat - 125 ml

Bouillon cube - 0.5.

Stew mushrooms in a small amount of water with the addition of half a bouillon cube. Starch is dissolved in milk and poured into mushrooms, evaporated until the sauce becomes thick. Add salt and pepper.

Desserts for "Fixing"

Pancho by Dukan (cake)

To prepare 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 not more than 12%.

A teaspoon of baking powder for dough.

Sugar substitute is added to taste.

To prepare the cream, you will need products such as:

Soft cottage cheese, lemon zest and juice, sugar substitute and vanillin. All products are added to taste.

The egg is beaten until foam is formed, sugar substitute, bran, baking powder, cocoa are added. 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, smeared with cream and put in the refrigerator for impregnation.

Dukan egg chocolate pie

For its preparation, you will need products such as:

Three eggs.

10 g of cocoa with a fat content of not more than 12%.

Nutmeg 1/3 teaspoon.

Add a sugar substitute to taste.

Thoroughly mix the yolks, sugar substitute and cocoa. Proteins are whipped until foamy. Mix all ingredients, add nutmeg. Bake in the oven at 180 degrees for 10 minutes.

Dukan chocolate (universal recipe)

To prepare the dessert you will need:

Two teaspoons of 0% fat milk.

Two tablespoons of cocoa 12% fat.

8 teaspoons of milk with a fat content of up to 1.5%.

To taste, add to chocolate, sweetener, flavoring and spices.

Place all ingredients in a microwave-safe dish and mix thoroughly. Put in the microwave and turn it on for 10 seconds. You need to heat 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 cook the dish.

Cottage cheese marshmallow according to Dukan

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 l.

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 curd and whisk thoroughly. Pour into molds and cool. You can serve the dish after half an hour.

Ducan's diet. Chicken breast with different fillings in the oven

Emergency help for sweet tooth - the simplest recipe candy a la milk chocolate

Recipes for Phase 4 "Stabilization"

Recipes for the Stabilization phase will need to be prepared for the rest of your life, so they should be taken as a basis. Otherwise, the extra pounds will come back very quickly.

It is necessary to eat properly throughout the week, only twice in 7 days the author of the technique allows you to arrange a "belly holiday". If you cook according to the above recipes, 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

Mushroom puree soup according to Dukan with herbs

To prepare the dish, you will need the following food 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.

Tablespoon of cornstarch.

Salt, ground black pepper, green onions are added to taste.

Stew in milk 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 remaining milk and broth are poured into the pan, the soup is salted and peppered. Cook for 10 more minutes.

Separately, starch is diluted in water and poured into the soup in a thin stream, stirring constantly. Cook the soup for another 10 minutes, until it becomes the desired thickness.

Gazpacho soup according to Dukan from pumpkin and champignons

In order to prepare the dish, you need the following food 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.

Salt and pepper are added to the soup to taste.

The peel is removed 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. Bake vegetables in the oven for half an hour at a temperature of 200 degrees.

The champignons are cooked until half cooked.

Vegetables are introduced into a saucepan with mushrooms, thyme is added, boiled for another 15 minutes. Then bring the soup to a puree state in a blender. AT ready meal add cottage cheese, salt and pepper, dilute chicken broth. Served on a plate with toasted Dukan.

Ukrainian green borscht

For its preparation, 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 potatoes into it, cut into cubes. Grated carrots and chopped onions are fried in a pan. Enter the vegetables in a saucepan to the 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:

Cleaned shrimp and salmon fillet.

• Salt and soy sauce.

  Dill, parsley and green onions.

All products are taken to taste. The fish is placed in boiling water, salted, then shrimps 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.

Bunch of basil.

Dry white wine - 6 tablespoons.

Two cloves of garlic.

Frozen mussels - 0.2 kg.

Onions and carrots are chopped and fried in a pan.

Remove the skin from the tomatoes. Two tomatoes and half a bunch of basil are added to the onions with carrots. Fry for a few more minutes, cool and bring to a puree 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, finely chopped garlic and basil, added to the soup, boiled for another 10 minutes.

Second courses for the "Stabilization" phase

stuffed peppers"on the hastily»

For their preparation, you will need products such as:

Red bell pepper - three pieces.

Boiled eggs - 3 pieces.

0.3 kg of cheese.

Du mayonnaise.

Garlic - 3 cloves.

Eggs and cheese are rubbed on a grater, garlic squeezed through a press is added to them, seasoned with mayonnaise. Peppers are stuffed with the resulting mixture and cut into rings. Put in the refrigerator to cool the rings.

Baked champignons

For their preparation, you will need products such as:

10 large mushrooms.

0.15 kg of cheese.

One head of onion.

Two tablespoons of sour cream.

A teaspoon of vegetable oil.

Pepper, herbs and salt.

Onion and mushroom legs are cut, fried in oil, salted and peppered. Add sour cream, cheese and herbs to them, cool the resulting mass. This stuffing is spread in mushroom caps, sprinkled with grated cheese and baked in the oven for 20 minutes.

Ratatouille according to Dukan

For its preparation, you will need products such as:

Tomatoes - 6 pcs.

One zucchini and one bell pepper.

4 cloves of garlic.

Onion head.

Tablespoon of Provence herbs.

Dill and parsley are added to taste.

Two tomatoes, paprika and onion are cut into cubes, fried in a pan. Spread these vegetables in a baking dish at the very bottom. Place the remaining tomatoes and zucchini, cut into circles, on top. Sprinkle vegetables with salt, spices, chopped garlic and herbs. Cover the dish with foil and bake for an hour at a temperature of 180 degrees.

Julien according to Dukan from champignons

To prepare the 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.

Mushrooms and onions are finely chopped, fry the onion in a pan until it acquires 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 added. Simmer another 8 minutes. Separately mix starch and cottage cheese, add to the pan. They heat, 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 potato.

Peas from a jar - 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

For their preparation, 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.

Tablespoon of vinegar.

Juice of half a lemon.

A bunch of parsley.

A teaspoon of salt.

Pepper to taste.

All products are mixed, mussels are added to the resulting marinade. Put on fire and bring to a boil, turn off the gas. After cooling, greens are added.

Tuna Salad according to Dukan "Nicoise"

For its preparation, you will need products such as:

One egg.

One bell pepper and one tomato.

Jar canned tuna in its own juice.

Green beans - 100 g.

Half a teaspoon of mustard.

Lemon juice, green onions, black pepper are added to the salad to taste.

Beans and eggs are boiled. Put chopped egg, tomatoes, peppers, tuna on lettuce leaves. To prepare the sauce, you will need to mix tuna juice, lemon juice. Drizzle over salad; sprinkle with green onions.

Zucchini rolls with herbs

For their preparation, you need products such as:

Cottage cheese with 0% fat content - 100 g.

Two zucchini.

50 g green onions.

80 g of cheese with a fat content of not more than 7%.

Lemon juice - 3 teaspoons.

Two cloves of garlic.

Dill and ground black pepper are added to the dish to taste.

Zucchini is cut into thin "tongues", boiled in boiling water for 2 minutes. Cheese is mixed with cottage cheese, spices, dill, onion, garlic and lemon juice, cooled zucchini is smeared with this composition and rolled up in the form of rolls. Served cold.

Sauces for "Stabilization"

Greek sauce"Tzatziki" with pickled cucumbers

To prepare the sauce, you need products such as:

0.3 l of yogurt with 0% fat.

Five gherkins.

A clove of garlic.

A bunch of parsley and dill.

Salt and pepper to taste.

Cucumbers are crushed, garlic is passed through a press, greens are finely cut, all components are combined with each other. Salt and pepper the resulting mixture.

Desserts for "Stabilization"

chocolate roll

For its preparation, you will need products such as:

Egg - 4 pcs.

Baking powder - a teaspoon.

Flour - 100 g.

Honey - 150 g.

Cottage cheese soft fat-free - 200 g.

Cocoa - a tablespoon.

Nuts - 50 g.

Sugar substitute and vanillin.

Proteins are whipped 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 a temperature of 180 degrees for a quarter of an hour.

Cottage cheese is beaten with a sugar substitute and cocoa, the cooled roll is greased with this cream, sprinkled with nuts.

Quick Goji Cupcake Recipe

For their preparation, you will need products such as:

Oat bran - two tablespoons.

Wheat bran - a tablespoon.

Fat-free cottage cheese (150 g), yogurt - 3 tablespoons (fat content 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 the ingredients, pour into molds and bake in a microwave oven at high power for 7 minutes.

Candies Dukan chocolate

You will need the following products:

Skimmed 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.

Beat 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 mold and chill freezer but do not freeze.

Dukan pancakes with corn starch

• 75 ml of milk with a fat content of up to 1.5%.

  Yogurt with a fat content of 0% - 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 pancakes in a pan with a little oil.

Cottage cheese casserole in the multicooker "Dukan"

To prepare the dish, you need the following products:

Five eggs.

0.8 kg 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 egg whites until foamy, add sugar substitute to them. Combine the two masses, bake in a slow cooker for an hour and a half. Open the multicooker after complete cooling.

Napoleon according to Dukan (recipe quick cake)

To prepare a dessert, you need the following products:

For cakes: 3 eggs, corn starch(3 tablespoons), sugar substitute (5 tablets) and a pinch of vanillin.

All components must be mixed with a blender and baked from the resulting dough 6 thin pancakes in a frying pan.

For the cream: dry milk with 0% fat content (3 tablespoons), corn starch (tablespoon), milk with a fat content of 1.5% (0.2 l), sugar substitute (10 tablets).

Mix all the dry ingredients, heat the milk, add the dry mixture to it. Remove to microwave for 20 seconds. Stir the cream until thickened for 2 minutes, cool.

All cakes are smeared with cream, the cake is decorated with berries or kiwi slices.

Pie with chicken liver

Recipe chocolate sausage according to Dukan

Education: Diploma of the Russian State Medical University N. I. Pirogov, specialty "Medicine" (2004). Residency at the Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).

dukan ear rich in vitamins and minerals such as: vitamin B12 - 13.2%, iodine - 17.7%, cobalt - 35.6%, chromium - 18.4%

What is useful ear according to dukan

• Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, stunted growth and mental development in children.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

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The complete guide to the most useful products you can see in the app

Calories: 864.54
Proteins/100g: 9.42
Carbs/100g: 4.42

rich ear out sea ​​bass for phases 3 and 4 of the Dukan diet. The sea bass contains 103 kcal per 100 g, agree that for useful fish it's quite a bit! sea ​​bass very delicious fish and the ear from it turns out delicious, it can be cooked in the alternation phase, replacing potatoes with tomatoes.
The whole perch must be put in the ear, but for this the fish must be thoroughly cleaned. Be sure to remove the gills, as they contain a lot of harmful substances. Scrub the perch thoroughly along the spine so that bad odors don't ruin the taste of the soup.
For fish soup, choose medium-sized perches so that there is one fish per serving. And for the second, you can cook.
It is easy to prepare such a dish. But if you are too lazy to stand at the stove, then on the website http://dostavka1.com you can order diet food at home with delivery.
It will take 35 minutes to prepare the soup. The ingredients listed will make 2 servings.

Ingredients:
- sea bass (unpeeled) - 600 g;
- carrots - 200 g;
- onions - 120 g;
- parsley (root) - 1 pc.;
- hot red pepper - 1 pc.;
- potatoes - 90 g;
- fennel seeds;
- black pepper;
- olive oil for frying.

How to cook at home

For one serving of fish soup we take one small sea bass.

You need to be careful when cleaning sea bass, as they have rather sharp spines on their fins that can hurt you painfully. I advise you to first cut off the fins with scissors, then clean the scales, then remove the gills and the insides of the perch. Rinse the cleaned perch well with running water.



We chop the onion coarsely, the carrot into thin strips, scrape a small parsley root, cut into rings a not very sharp pod of red pepper. Fry all the vegetables until soft, sprinkling the bottom of the pan with olive oil for frying.





When the vegetables are almost ready, pour 1 liter of boiling water into the pan, put the potatoes cut into small slices, add salt and fennel seeds. Cooking 12 minutes.



When the potatoes are almost cooked, put the peeled sea bass in the ear (with the head from which the gills are removed!), close the pan, cook for 8-10 minutes.



Season the ear with ground black pepper, fresh parsley, and serve to the table, putting a whole perch in each serving!
Light and rich ear is one of the most useful diet soups. Check out another interesting and healthy recipe cooking, you won't regret it!



Bon appetit to you, and success in the fight against excess weight!