Dukan - What is allowed on a typical day?

At the beginning of the week I had a lovely moment where I looked in the mirror and actually noticed the weight loss.

This has made me more determined to knuckle down and carry on, I just need to make my meals more adventurous as until now my meals have been a bit too similar and it has become boring, I've also lost track of which are PP or PV days!

So I was pleasantly pleased to find that the Dukan recipes app on my phone has been updated to include allowed/tolerated list which means that I can easily refresh my memory as to what veg/proteins are allowed when I am out shopping/eating out.

I have been discussing this diet with my mum & my dear friend Jo who are both thinking of giving it ago, but whom are yet to pick up copies of the book, so I figured I'd include at the end this week's blog the lists as well as a typical PP and PV day, for them but also for anyone who might be interested.

So until next time take care, and please feel free to leave comments.


Pure Protein Day (PP)

Breakfast: Boiled Egg, Wafer Ham (baked in oven for 8-10 mins) and cottage cheese - with herbs/pepper for flavour.

Mid Morning or Afternoon Snack: Natural Yoghurt sweetened with half a dessertspoon of slender, flavoured with a couple of drops of orange essences and mixed with one and a half tablespoons of oat bran.

Lunch: Salmon/Tuna, flavoured with balsamic vinegar, lemon pepper. Savoury oat bran galette.

Dinner: Chicken breast (1 or 2 depending on the size) coated in flavouring powder/spices and cottage cheese.

Protein Vegetable Day (PV)

Breakfast: Natural yoghurt like PP day.

Lunch: Tuna salad - salad leaves, cucumber, tomato & celery.

Dinner: Three egg omelette - with ham, peppers, mushroom, onion or ham and spinach with 30g low fat cheese and salad.

Allowed Foods

This is the big safe list, you can eat anything on this list - as much as you want. Just remember to alternate Pure Protein days and Protein & Vegetable days. In the Attack Phase you can only have proteins, no vegetables.

Very Protein-Rich Foods

Meat and offal

Beef steak
Fillet of beef
Sirloin steak
Roast beef
Rump steak
Tongue
Bresaola, air-dried/wind-dried beef
Veal escalope
Veal chop
Kidney
Calf's liver
Pre-cooked ham slices (without any fat or rind)
Pre-cooked chicken and turkey slices (without any fat or rind)
Fat-reduced bacon
Game (venison, pheasant, partridge, hare, grouse)
Rabbit/hare

Fish

Bass
Cod (fresh)
Crab/ocean sticks (surimi)
Dab/lemon sole
Dover sole
Grey mullet
Haddock
Hake
Halibut
Herring
Mackerel
Monkfish
Plaice
Pollock/Coley
Rainbow trout/salmon trout
Red mullet
Salmon
Smoked salmon
Sardines
Sea bream
Skate
Swordfish 39
Tuna
Turbot
Whiting
Fish roe (cod, salmon, herring, nitillet)

Seafood

Calamari/squid
Clams
Cockles
Crab
Crawfish/crayfish
Dublin Bay prawns
Lobster
Mediterranean prawn/gambas
Mussels
Oysters
Prawns
Scallops
Shrimps
Whelks

Poultry

Chicken
Poussin
Chicken liver
Guinea fowl
Ostrich
Pigeon
Quail
Turkey

Eggs

Hen's eggs
Quail's eggs

Non-fat dairy products

Non-fat cottage cheese
Non-fat fromage frais
Non-fat,Greek yoghurt
Non-fat quark/non-fat yoghurt (plain or flavoured with aspartame)
Skimmed milk

Vegetable Proteins

Tofu
Vegetables
Artichoke
Asparagus
Aubergine
Beetroot
Broccoli/purple sprouting broccoli
Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage)
Carrot
Celery/celeriac
Chicory100 Natural Foods That Keep You Healthy
Courgette
Cucumber
Fennel
French beans/string beans/mangetout
Leek
Mushrooms
Onion
Palm hearts
Peppers (sweet)
Pumpkin/marrow/squash
Radish
Rhubarb
Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel
Soya beans
Spinach
Swede
Swiss chard
Tomatoes
Turnips

Tolerated Foods

Tolerated food is food you can have starting from the Cruise phase. You must remember that you are allowed only two items per day.

Fat free fruit yogurts (with bits) 1
Plain soya yogurt 1
Corn Flour 20g
3% fat cream (double or single) 30g (1 tbs)
1 coffee spoon of sugar free low fat cocoa powder (no more than 20% fat)
Wine (red/white) for cooking 3 tbs
Spiced Goat sausage 50g
Poultry sausage 100g
Soya milk (glass) 15cl
7% fat cheese 30g
Rhubarb (cooked) 100g
Oil 3 drops (3g)
Gaspacho (not home made) one glass
Soy sauce 1 tsp
Extra light Philidelphia 30g
Light cheese like laughing cow 30g
Custard Powder as "Bird" 1 table spoon per day with sweetener and skimmed milk
Oat Bran during Attack 1 & 1/2 tbs
Oat Bran during Cruise 2 tbs
Oat Bran during Consolidation 2 tbs


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