Dukan soup. Top - 10 delicious hot soups according to Dukan.

Ducan's diet

The diet was developed over several decades by nutritionist Pierre Dukan. Unlike many other weight loss methods, which help you lose weight but do not work in the long term, this method is aimed at maintaining the achieved result.

The diet and its first stage, “Attack,” aimed specifically at starting the weight loss process, last a relatively long time, but have an undeniable effect. The main principle of the diet is a variety of foods with little or no fat and carbohydrates.

What is the “alternation” phase?

Unlike the initial stage of the diet, where the emphasis is only on eating foods that contain the maximum amount of proteins, the second phase involves alternating meals with proteins and vegetables. This is where the name “Alternation” (or “Cruise”) comes from.

This stage includes two interconnected sequential cycles - the circle of pure proteins (PB) and the circle of protein-vegetables (VP). The last round requires the consumption of proteins supplemented with vegetables, no matter whether they are raw or cooked.

Features of the “alternation” stage

This phase has a number of features:

• Compared to the first phase of the Dukan “Attack” nutrition method, the “Alternation” stage is considered more relaxed due to the inclusion of vegetables in the diet.
• You can include vegetables in the menu according to the “one after another” scheme, that is, one day will be only protein, and the next day - protein and vegetables. If the weight is large, then it is possible to change the alternation to “five through five.”
• Having chosen the most suitable scheme, you should get the same number of days with pure protein and protein-vegetable days per month.
• There is no need to focus on increasing the black and white. This can only be done with BO days.
• The “Alternating” stage lasts until the desired number appears on the scales. On average, in this phase of the diet, weight loss occurs by 1-1.2 kg in 7 days.
• Whatever pattern of alternation of days is chosen, the result in the form of “lost” kilograms is the same.

Principles of "Attack"

At the “Attack” stage, you will not get rid of all the weight at once in a clearly defined short period of time, however, by following a diet, you will absolutely get results. The main principle of the first stage of the diet, as mentioned above, is to reduce the amount of carbohydrates in the diet and a variety of different proteins.

It’s not difficult to create a protein diet without focusing on one thing. However, it is important that the products contain as much protein as possible for the “Attack”. After all, this stage actually relies on using this “magic” protein to reduce weight, while saturating your body with useful substances.

Let's start to figure out what products can be used for delicious dietary dishes, and then we'll move on to recipes for the "Attack" stage of the Dukan diet.

Recipes for dishes according to Dukan phase “alternation”

As noted earlier, this stage of the diet is quite filling, so choosing and combining dishes will not be overwhelming. Here are several step-by-step recipes for delicious dishes that are easy enough to prepare while still following the Alternation requirements.

Bakery

Chocolate cupcakes

Required Products:

• Oat bran – 0.04 kg.
• Wheat bran – 0.02 kg.
• Cocoa – 0.01 kg.
• Powdered milk – 0.02 kg.
• Baking powder – 0.005 kg.
• Sweetener – 0.007 kg.
• Milk (0% fat) – 0.15 kg.

Preparation progress:

• Dissolve sweetener in water (2 tablespoons).
• Mix bran, milk powder, baking powder and cocoa into a homogeneous mass.
• Heat the milk to 37 degrees.
• Add to remaining ingredients.
• Stir and let the resulting mass brew.
• After 40-60 minutes, distribute the mixture into molds or bowls.
• Bake for 3 minutes in the microwave at 800 power.

Chocolate roll

Required Products:

• Cream: Milk (0% fat) – 0.3 kg.
• Gelatin – 0.012 kg.
• Egg – 2 pcs.
• Starch (corn) – 0.02 kg.
• Sweetener (powder) – 0.04 kg.
• Flavor “Dark chocolate” - 0.01 kg.

Preparation progress:

• Cream. Dissolve gelatin in a spoon of warm water. Mix starch, eggs, sweetener and flavoring in a container.
• Heat the milk over low heat until hot and slowly stir into the mixture.
• Place the container with the resulting mass on low heat and stir until thickened.
• After this, remove the container from the heat and add gelatin to the mixture. Mix. Leave to stand in the cold for 120 minutes.

Cakes

Mocha

Required Products:

• Dough: Egg – 2 pcs.
• Bran (oat) – 0.015 kg.
• Bran (wheat) – 0.015 kg.
• Curd (liquid consistency) – 0.05 kg.
• Coffee (instant) – 0.005 kg.
• Sweetener – 0.07 kg.
• Soda – 0.0025 kg.
• Cinnamon – 0.001 kg.
• Flavor “Rum” - 0.005 kg.

Preparation progress:

• Dissolve coffee in a spoon of warm water.
• Thoroughly mix the mixture of all ingredients.
• Pour the resulting mixture into a baking container.
• Microwave for 7 minutes.
• Set the oven power to 850.
• After this, cool the biscuit and cut into two cake layers.
• To prepare the cream, mix all the above ingredients into a homogeneous mass without lumps.
• Distributing evenly, spread the cream on top of the cakes.
• Combine to form a cake. Sprinkle cinnamon on top.
• Place in the refrigerator for 90 minutes.

Walnut

Required Products:

• Dough: Egg – 4 pcs.
• Kefir (0%) – 0.2 kg.
• Sweetener – 0.08 kg.
• Isolate – 0.02 kg.
• Powdered milk (0%) – 0.02 kg.
• Psilum – 0.01 kg.
• Bran (oat) – 0.02 kg.
• Flax seed (powder) – 0.01 kg.
• Baking powder – 0.005 kg.
• Flavor “Walnut” - 0.011 kg.

Preparation progress:

• Dough: salt 3 whites and beat into a strong foam.
• In a separate container, thoroughly grind 1 egg with kefir.
• Add bulk ingredients there.
• Gently fold in the whipped foam.
• Pour the resulting dough into a round mold and place in the oven, which was preheated to 180 degrees.
• Bake at the same temperature for 30-40 minutes. After this, let the cakes cool and cut crosswise into 3-4 pieces.

Dessert

Cherry panna cotta

Required Products:

• Tofu – 0.4 kg.
• Flavor “Cherry” - 0.005 kg.
• Flavor “Almond” - 0.005 kg.
• Gelatin – 0.012 kg.
• Milk (0%) – 0.04 kg.
• Stevia (crystalline) – 0.04 kg.

Preparation progress:

• Dissolve gelatin in lukewarm water and let it swell.
• Beat half the cooked tofu with ½ cherry flavoring and sweetener until smooth.
• Place halfway into bowls.
• Do the same with almond flavoring.
• Heat the milk over low heat. Add gelatin to it and dissolve.
• Then add the mixture with Almond flavoring to the same container.
• Then beat it with a blender until a homogeneous mixture is obtained.
• Fill the bowls completely with the resulting mass.
• Place the dessert in the refrigerator for 4.5-5 hours.

Chocolate flan

Required Products:

• Milk (0%) – 1 kg.
• Cocoa (1%) – 0.1 kg.
• Sweetener – 0.08 kg.
• Agar-agar – 0.04 kg.
• Flavoring “Vanilla” - 0.01 kg.

Preparation progress:

• Mix agar-agar with a small amount of milk.
• Pour the rest of the milk into a container and heat over low heat.
• Add bulk ingredients, stirring thoroughly to avoid the formation of lumps.
• Then add agar-agar.
• Bring the mixture to a vigorous bubbling, stirring constantly for 1 minute.
• Turn off the heat and pour the flan into a serving bowl.
• Place in the refrigerator to cool for at least 4 hours.

Soups

Fish soup

Required Products:

• Water – 1.7 kg.
• Lightly salted salmon – 0.25 kg.
• Seaweed "Wakame" - 0.01 kg.
• Tofu – 0.1 kg.
• Sauce (soy) – 0.03 kg.
• Miso paste – 0.01 kg.
• Onion (green) – 0.02 kg.
• Sesame – 0.002 kg.

Preparation progress:

• Soak seaweed in 200 ml, and soak miso paste in the same volume.
• Pour the rest of the water into the pan and put on fire.
• Cut the salmon into small strips, add salt and pepper, and place in a pan.
• Cook for 5-7 minutes over high heat.
• Add soy sauce and let simmer for another 3 minutes.
• Then add the pasta and onion and the rest of the ingredients to the boiling soup.
• Keep on fire for another 5 minutes.
• When serving, garnish the soup with sesame seeds.

Vegetable borscht

Required Products:

• Cabbage (white) – 0.3 kg.
• Cabbage (sauerkraut) – 0.2 kg.
• Tomato – 0.15 kg.
• Onion (onion) – 0.07 kg.
• Carrots – 0.06 kg.
• Sweet pepper – 0.05 kg.
• Garlic – 0.003 kg.

Preparation progress:

• Pour 3 liters of water into the pan and bring to a boil.
• Pour boiling water over the tomatoes, remove the skin, chop finely or place in a blender.
• Finely chop the cabbage and other vegetables.
• When the water boils, first throw in the white cabbage, let it boil again, then the sauerkraut, let it boil.
• Then add the rest of the vegetables and do the same.
• Reduce heat, cook for 30-40 minutes.
• After time, add tomatoes and crushed garlic.
• Cook for another 5-7 minutes.
• 3 minutes before the end of cooking the borscht, add the greens to the pan. Turn off and let sit for 10-15 minutes.

Breakfast

Chicken and vegetable casserole

Required Products:

• Chicken fillet – 0.6 kg.
• Onion – 0.06 kg.
• Mushrooms – 0.2 kg.
• Sweet pepper – 0.3 kg.
• Flour (corn) – 0.01 kg.
• Chicken broth – 0.3 kg.
• Thyme – 0.03 kg.

Preparation progress:

• Finely chop the vegetables and mushrooms. Do the same with chicken fillet.
• Heat a frying pan, fry the onion and chicken meat, dredged in flour, until lightly browned.
• After 10 minutes, add pepper, mushrooms and thyme. Fry for 5 minutes.
• Add broth to the pan and bring to a boil.
• Pour the resulting mixture into a baking container.
• Preheat the oven to 190 degrees and place the future casserole there.
• Cook for 45 minutes with the lid closed.
• Determine readiness by the softness of the bird.

Scrambled eggs Italia

Required Products:

• Egg – 4 pcs.
• Onion – 0.05 kg.
• Tomatoes – 0.4 kg.
• Water – 0.03 kg.
• Basil – 0.02 kg.

Preparation progress:

• Fry the onion, previously finely chopped, in a frying pan.
• Add diced tomatoes and water, stir, cover with a lid.
• Cook over low heat for 10-15 minutes.
• Then add the basil, cut into large pieces.
• Then beat the eggs into the frying pan and mix with the rest of the mixture, add salt and pepper if necessary.
• Cook with the lid closed until the yolks remain semi-liquid and the whites are thick.

Second courses

Spaghetti squash

Required Products:

• Zucchini – 0.4 kg.
• Garlic – 0.002 kg.

Preparation progress:

• Wash the zucchini, remove the core, and grate with a shredder.
• Fry the previously chopped garlic on a preheated speed.
• Add long strips of spaghetti zucchini.
• Cook over medium heat for up to 10 minutes.
• The finished dish should be a little hard.
• Turn off the heat, cover with a lid, and let simmer for 3-5 minutes.

Turkey cutlets

Required Products:

• Turkey (minced meat) – 0.5 kg.
• Bran (oat) – 0.02 kg.
• Eggs – 2 pcs.
• Onion – 0.05 kg.
• Mustard – 0.005 kg.
• Marjoram.

Preparation progress:

• Mix chopped onion with eggs and bran. Add spices.
• Leave in the container for the bran to swell for 5 minutes.
• After this, add the minced meat and stir with your hands, after wearing special gloves.
• Form cutlets.
• Heat a frying pan and fry in a small amount of oil on each side for up to 5-7 minutes over high heat until an attractive crust forms.
• Cover with a lid, reduce heat to low and simmer for 10-12 minutes.

Fish

Fish stew

Required Products:

• Pelengas (or any other) – 0.8 kg.
• Onion – 0.08 kg.
• Kefir (0%) -0.22 kg.
• Carrots – 0.06 kg.

Preparation progress:

• Rinse the fish under running water, dry it, and divide into portions.
• At the bottom of a deep frying pan, place layers of chopped onions, chopped carrots, and pieces of fish.
• Sprinkle spices on top.
• Pour kefir, previously diluted with water in a ratio of 1:4, into the dish.
• Simmer over medium heat with the lid closed for about 30 minutes.

Cookie

Required Products:

• Oat flakes – 0.04 kg.
• Egg – 1 pc.
• Sweetener – 0.03 kg.
• Water – 0.01 kg.
• Baking powder – 0.002 kg.
• Vanillin – 0.002 kg.
• Vegetable oil – 0.005 kg.

Preparation progress:

• Stir the flakes in water, add oil.
• Then add vanillin, sweetener and yolk.
• Mix thoroughly.
• Beat the egg whites in a separate container until stiff foam forms.
• And carefully add all the ingredients into it.
• Place greased paper on a rectangular baking sheet and spoon the resulting mass on top, forming cookies.
• Bake in a pre-prepared oven for 30-40 minutes at 150 degrees.
• The degree of readiness is determined by the golden-brown hue of the top of the cookies.

Pizza

Special

Required Products:

• Egg – 4 pcs.
• Bran (oat) – 0.02 kg.
• Bran (wheat) – 0.01 kg.
• Starch (corn) – 0.02 kg.
• Cottage cheese (soft) – 0.16 kg.
• Yeast (dry) – 0.005 kg.
• Kefir (0%) – 0.04 kg.
• Mushrooms – 0.2 kg.
• Sweet pepper – 0.2 kg.
• Tomatoes – 0.2 kg.
• Spices to taste.

Preparation progress:

• Place bran, yeast, kefir and cottage cheese in a container.
• Stir and leave for half an hour.
• Beat eggs with starch.
• Add the resulting mixture to the bowl with the mixed bran.
• Place on a baking sheet.
• Place in the oven for 7 minutes.
• Temperature – 200 degrees.
• After the time has passed, remove, brush with tomato and spice sauce, and add the remaining ingredients.
• Place the pizza in the oven at the same temperature for 7-10 minutes.

The vinaigrette

Required Products:

• Lightly salted herring – 0.3 kg.
• Beetroot – 0.12 kg.
• Carrots – 0.08 kg.
• Celery – 0.08 kg.
• Onion – 0.06 kg.
• Cabbage (sauerkraut) – 0.07 kg.
• Greens – 0.03 kg.

Preparation progress:

• Finely chop the onion.
• After boiling the remaining vegetables, cut them into cubes.
• Remove the bones from the herring and cut into 1*1 cm pieces.
• Place all ingredients in a deep container, mix, sprinkle with a few drops of oil.
• Finely chop the greens and add to the container with the salad. The vinaigrette is ready.

Chebureks

Required Products:

• Dough: Powdered milk (0%) – 0.06 kg.
• Bran – 0.03 kg.
• Water – 0.01 kg.
• Sweetener – 0.07 kg.
• Oil – 0.008 kg.

Preparation progress:

• Mix all the ingredients for the dough and beat without lumps with a whisk.
• Leave in the bowl, covered, for less than 10 minutes to swell.
• Finely chop the greens and tomatoes, mash the cottage cheese.
• Form the dough into portioned circles, place the filling in them, and secure the ends.
• Fry in a frying pan until nicely golden brown on each side.

Caesar salad"

Required Products:

• Chicken (fillet) – 0.3 kg.
• Tomato – 0.06 kg.
• Red onion – 0.06 kg.
• Egg (white) – 1 pc.
• Croutons (according to Dukan's recipe) – 0.03 kg.
• Salad – 0.03 kg.

Preparation progress:

• Wash the fillet, place in a saucepan and boil.
• Cut the cooled chicken, finely chopped vegetables and protein into portions.
• Mix the ingredients with your hands and add croutons.
• Season with mayonnaise according to Dukan's recipe.

Recipes for protein day

Vietnamese meat

Required Products:

• Beef – 0.4 kg.
• Ginger (powder) – 0.01 kg.
• Garlic – 0.007 kg.
• Sauce (soy) – 0.02 kg.
• Dill – 0.003 kg.
• Basil – 0.005 kg.

Preparation progress:

• Cut the meat into 1.5 cm squares.
• Mix it with the sauce and ginger with your hands.
• Place the container in the refrigerator for half an hour to marinate.
• After the time has elapsed, place the workpieces in a wok.
• Cook over high heat for 10-15 minutes, stirring constantly.

Fish with Provençal herbs

Required Products:

• Trout (fillet) – 0.4 kg.
• Spices “Provencal herbs” - 0.03 kg.

Preparation progress:

• Remove the skin from the fillet and cut into portions.
• Coat the fish thoroughly with spices and a small amount of salt.
• Wrap the workpiece in foil.
• Can be steamed for 25 minutes.
• Can be cooked using a grill pan.
• In this case, the cooking time will be about 15 minutes.

Tatoshka's kitchen

Pie

Required Products:

• Strong tea – 0.25 kg.
• Oat flakes – 0.05 kg.
• Gluten – 0.04 kg.
• Starch – 0.04 kg.
• Oil (olive) – 0.02 kg.
• Goji berries (dry) – 0.05 kg.
• Baking powder – 0.005 kg.
• Cinnamon – 0.003 kg.
• Sweetener – 0.06 kg.

Preparation progress:

• Soak the berries in water for 3-4 hours, then squeeze and grind in a blender.
• For a viscous dough, you need to mix all the ingredients, adding the berry mass and butter.
• Place the resulting mixture in the oven in a small container.
• At a temperature of 170 degrees, bake the Tatoshka pie for half an hour.

Meat nests

Required Products:

• Eggs – 8 pcs.
• Minced meat (chicken) 0.6 kg.
• Carrots – 0.08 kg.
• Onion – 0.07 kg.
• Garlic – 0.003 kg.

Preparation progress:

• Chop the vegetables very finely and crush the garlic.
• Stir vegetables into minced meat, add salt and pepper, if required.
• Form “nests” from the resulting mixture.
• Place on a baking sheet and bake for 25-30 minutes at 210 degrees.
• After this, beat an egg into each “nest” and let it bake for 10 minutes.

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.

Authorized Products

When following a diet, it is important not to make mistakes in choosing ingredients for cooking in order to create the right menu for the “Attack” stage of the Dukan diet.

We offer you a list of products acceptable for use:

• eggs (no more than 2 per day);
• low-fat dairy products;
• any type of fish;
• seasonings (herbs);
• sugar substitutes;
• vinegar;
• some seafood (crustaceans, mollusks);
• various types of meat (rabbit, veal, horse meat, beef);
• any bird except geese and ducks;
• various greens.

It is worth using less salt in food, as it retains fluid in the body, which leads to a slowdown in the process of losing weight.

The main principle of the diet is the absence of fat in foods, but Pierre Dukan says that you can add 1 tablespoon of vegetable oil per day to prepared (and only!) food. However, it is better to follow the diet to the end on the “Attack” and eat only the foods listed above.

Principles of cooking vegetables

The second stage of the Pierre Dukan diet allows for any type of heat treatment of vegetables, except frying. Along with eating raw vegetables, they can be grilled, baked, boiled, steamed, or stewed.

Along with the proper preparation of vegetable and protein dishes, the following principles must be observed:

• pay attention to the water balance and ensure that the volume of clean water consumed is just over 1.5 liters;
• the founder of the diet insists on daily walks in the fresh air lasting at least 40 minutes;
• although vegetable dishes contain many vitamins and macroelements , this turns out to be insufficient for the human body, which is within a limited nutritional framework, so you should consult a doctor and start a course of taking multivitamins;
• consume 1 tablespoon of bran (preferably oat bran) daily, which will avoid problems with intestinal motility worsening with diet (constipation).

Compliance with the principles of diet and rules for preparing vegetables entails effective weight loss. Of course, it is better to eat vegetables raw, since this is how they retain most of the nutrients than when cooked.

Restrictions

First of all, of course, you shouldn’t unnecessarily prolong the “Attack” time. The maximum duration of the stage is 10 days. Sitting on it more can have an extremely negative impact on your health.

Under no circumstances should you starve yourself or take long breaks between meals. When preparing any dishes, do without oil. You should drink from one and a half to two and a half liters of drinking water per day. It is also necessary, along with other foods, to eat one and a half tablespoons of oat bran per day - this is an integral element of the recipes in the Dukan diet for “Attack”.

Menu for every day during an “attack”

You need to eat 4-5 times a day. There is no limit to serving size, but it is better that you eat fewer calories than you expend. The menu below is indicative. You can take any permitted products. Dukan recommends baking protein cookies, bread, and pancakes from bran. You cannot use any oil other than paraffin oil. Protein gives a long-lasting feeling of fullness.

You can make these very tasty protein cutlets without bread, with cottage cheese and bran. Naturally, they are baked in the oven:

First meal

Let's start creating a menu for the first stage of the “Attack” of the Dukan diet!

Don’t think that by giving up potatoes, fat and various vegetables, you won’t be able to make soup. Believe me, the ingredients presented in the list above are quite enough to prepare a delicious hearty soup, and more than one.

Fish soup

For example, you can prepare an excellent fish soup for the Dukan diet:

1. Boil water in a saucepan with a volume of about one and a half to two liters and add pepper to taste and a few bay leaves shortly before boiling.
2. Immediately after the water boils, throw in the fish.
3. Add salt and cook until done.
4. After removing the carcass, you will get fish broth, to which you add tofu cheese and onions, without stopping cooking. If the greens are dried, add them now along with the paprika; if they are fresh, set them aside; you should put them at the very end.
5. Then beat the egg and, while slightly stirring the soup, pour it in.

Bon appetit!

Chicken soup

If you are a chicken broth soup lover, no problem! There is another great recipe for you:

1. First, cook broth from pre-washed chicken breast, to which you can add spices according to your taste.
2. Prepare meatballs from turkey (you can use rabbit or chicken). If desired, you can add one egg to the minced meat.
3. After some cooking time, remove the chicken breast from the broth and cook the meatballs in it until cooked.
4. Add the egg beaten with soy sauce and herbs and serve!

As you can see, preparing the first dish while following the Dukan diet is more than possible!

Below are several more recipes for dishes for the Dukan diet at the “Attack” stage with photos.

Cutlets with cheese

There are several variations of this recipe. Consider the 2 most popular ones.

Option 1

1. Prepare the minced meat as usual from 400 g of fillet.
2. To them we twist 1 onion and 1 red bell pepper, beat 1 egg into the minced meat.
3. Combine with 1 slice of loaf soaked in milk.
4. Salt and pepper everything, knead and put in the refrigerator - this will make the minced meat denser and easier to mold.
5. Take 100 g of hard cheese and cut it into 1 by 2 cm cubes.
6. We take out the minced meat and divide it into several equal parts according to the number of resulting pieces of cheese.
7. Now knead each part in the palm of your hand into a thick flat cake, put the cheese in the middle and carefully cover it with minced meat on all sides.

Fry as usual - with or without breading. And you can bake cutlets with a surprise on a greased baking sheet for 30 minutes at 200°C.

The same recipe can be repeated with soft processed cheese. Place 1 tsp in the center. cheese and carefully seal it on all sides. We cook them in the same way as with solids - in the oven or on the stove.

Option 2

In this recipe, cheese will be included in the minced meat itself. We make it from the same ingredients as in the previous recipe, only we don’t need to add the egg and bread - the cutlets will hold their shape perfectly thanks to the melting cheese.

• Grind 400 g of fillet, 1 onion and 1 bell pepper in a blender.
• Add 1 tbsp. chopped basil (leaves) and 100 g grated cheese.
• Salt, season with black pepper and nutmeg, knead and fry or bake.

As you can see, recipes for minced turkey cutlets are distinguished by a variety of flavors and ingredients. Another reason to try cooking them, because variety is always the key to success!

Second courses

The Dukan diet is rich in main courses, because literally anything can be prepared from the listed ingredients. Here is a recipe for juicy and very tasty cutlets that will satisfy you and not break your diet.

Crab cutlets with oatmeal

Prepare like this:

1. Pour milk over oat bran and leave to swell for up to 10 minutes.
2. Cut crab sticks (9-10 pieces) and add to bran with milk along with minced chicken (250 g) and egg.
3. Sprinkle with a little salt.
4. Bake the cutlets made from the resulting mass on a baking sheet, sprinkled with bran.
5. Serve with herbs and yogurt.

Chicken roll

If you like chicken dishes, then you should also try the wonderful diet chicken roll, the mere appearance of which already creates the impression of a festive dish:

1. Cut a thin layer of fillet - the thickness of the pieces should be a centimeter or less.
2. Place on cling film and press lightly onto the surface.
3. You can conduct your own experiments with the filling: add various cheeses, minced meat, eggs and any greens.
4. Place the filling on the fillet, roll it into a roll and bake at a stable temperature of 180 degrees.

Chicken roll is equally delicious both hot and cold. Bon appetit!

Stewed pollock

Undeservedly, pollock is considered an unappetizing and boring fish. However, this fish is ideal for our diet, as it has a positive effect on the functioning of the cardiovascular system, and is inexpensive.

And stewed pollock is a hearty and very tasty, tender dish that can be prepared during the “Attack”:

1. Washed, cleared of scales, giblets and fins, pollock should be cut into large pieces and mixed in a bowl with onions, which have previously been cut into half rings.
2. Pour soy sauce and sprinkle with spices and salt to taste.
3. Marinate for about a quarter of an hour, stir several times during this time.
4. Now you need to place pollock with onions in the marinade in the oven, preheated to the desired temperature.
5. Simmer until fully cooked, covering with foil. Serve and enjoy delicious fish!

Oven recipes

Many people break off regular diets because they lack something tasty. The Dukan diet allows for many foods that are not only filling, but also tasty, so you are less likely to fall off the diet. Shish kebab made from lean meat is an excellent lunch or dinner, the main thing is to make a dietary marinade.

Chicken

This oven-baked chicken dish can be eaten on a diet at least every day.

Ingredients:

• 1 onion;
• 1 chicken breast;
• salt;
• pepper;
• vinegar.

Snacks and salads

There are many Dukan recipes for the “Attack” stage that almost everyone can implement. They take no more than ten minutes to prepare and the taste is simply wonderful. Check it out for yourself!

Salad with crab sticks and squid

You can prepare a delicious salad from crab sticks:

1. Boil the squid for about three minutes.
2. After cooling, cut into strips and then chop the crab sticks.
3. Boil the eggs.
4. Then grate only the white, we don’t need the yolk, and mix with squid, crab sticks and caviar.
5. After adding salt, arrange beautifully in a salad bowl and season with dietary mayonnaise.

Mayonnaise from Dukan

Instead of store-bought sauce, it is better to make homemade sauce. Use Dukan mayonnaise recipe:

1. Add a little salt to three egg yolks and beat.
2. Then you should add a little sweetener.
3. Then you need to add a spoonful of vegetable oil. Mix thoroughly - and your Dukan mayonnaise is ready!

Step-by-step recipe with photos

Turkey fillet cutlets can be served with mashed potatoes or French fries, with macaroni and pasta, with boiled, stewed or baked vegetables - this meat dish is so versatile. It is considered dietary, because there is practically no fat in the fillet. Children will happily eat these cutlets if they have a golden brown crust, and this is only possible by rolling the cutlets in breadcrumbs.

Use a small chicken egg so that the minced meat does not turn out watery. If this happens, simply add breadcrumbs or semolina to it, stir and leave for 20 minutes. Use fresh garlic if desired; it can be replaced with dried ground garlic.

Prepare the necessary ingredients.

Rinse the turkey fillet in water and be sure to cut off the bubble wrap and veins. Cut into portions. Do the same with onions.

Pass the chopped pieces of fillet and onion through a meat grinder. You can use a grid with large or small cells - as desired.

Beat a chicken egg into a container with minced meat, add salt and mix thoroughly. If you are preparing a dish for adults, then pepper the minced meat.

Place breadcrumbs on a plate or dish. Wet your hands in water and form small pieces of ground turkey cutlets. Roll them in breadcrumbs.

Heat the vegetable oil in a frying pan, placing it on the stove. Place the breaded cutlets into the oil and fry over medium heat for about 3-4 minutes. If you place the workpieces in unheated oil, the breading will absorb it and the cutlets will turn out very oily and greasy.

Reduce heat to low, turn the cutlets over to the other side and fry for about 5-6 minutes until golden brown.

Place turkey cutlets on a plate, garnish with fresh herbs and serve with sauce: ketchup, barbecue, etc.

Have a nice day!

Dessert

During a diet, you especially want to treat yourself to something tasty. At the “Attack” stage of the Dukan diet, this is quite possible! Try the following recipes.

Oatmeal muffins

To make oatmeal muffins you will need the following ingredients:

• cottage cheese without lumps;
• oat and wheat bran;
• corn starch;
• a little baking powder;
• two eggs;
• sugar substitute.

After mixing all this and placing it in molds, bake in the oven at 200 degrees for about half an hour until the surface turns golden. A healthy dietary dessert is ready!

Biscuit

You can also treat yourself to a biscuit:

1. Beat one egg with sweetener.
2. Then add wheat and oat bran to the mixture, after grinding them in a blender.
3. Add cottage cheese, baking powder and vanilla.
4. Place in molds and bake at 170 for about 15 minutes.

Syrniki

Another favorite dish by many. For Dukan cheesecakes you will need:

• cottage cheese;
• egg;
• oat bran;
• sweetener;
• baking powder;
• vanillin.

Beat the egg with the sweetener and add everything else to the mixture, then stir until smooth. Next, prepare the cheesecakes in the oven. Eat with yogurt. Bon appetit!

Description and method of preparation:

From the specified quantity I got 14 medium-sized cutlets.
1) Grind 1 onion, garlic, herbs, all spices and 30 ml of water in a blender.

2) Add the chopped turkey fillet to the blender and grind everything.

3) Add a beaten egg and a finely chopped second onion to the resulting mixture, mix everything thoroughly - the minced meat is ready.

4) Cut out the “bottom” for your frying pan + 3 cm for the sides from parchment paper.

5) Drop the vegetable oil into a heated frying pan. oil (about 1 teaspoon), cover the top with paper, use a spatula to distribute the oil under the paper.

6) Reduce the temperature to half or less from the power of your stove.

7) Using 2 spoons, form cutlets and place on paper.

Fry only covered on each side for 5-6 minutes.

Tips: - adjust the temperature depending on the characteristics of your stove; - when frying on the second side, the cutlets may begin to burn - add a little water; - Be sure to fry each next batch of cutlets on a new sheet of paper, add oil to the pan as needed.

9) Fry the next cutlets in the same way.

10) I recommend placing the cooked cutlets in another bowl, adding water to half the level of the cutlets and simmering over low heat for about 10 minutes for juiciness.

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

Bread

And where would we be without bread at lunch, even a dietary one!

Here's a bread recipe that's perfect for Attack:

1. Mix bran with salt, yeast and various spices to taste.
2. Next, beat the eggs with some cottage cheese and mix the resulting mass with the dry mixture obtained earlier.
3. After covering it all, leave it for an hour to let the yeast do its work.
4. Place in a mold, place in an oven preheated to 180 degrees and bake at 180-200 degrees for about an hour. Leave in the oven after it's baked to allow the bread to cool before serving!

There is another recipe in which the bread will give the impression of being ordinary, non-dietary, while at the same time fitting into the framework of what is allowed to you during the “Attack”.

For preparation you will need:

• raw egg whites;
• starch;
• oat bran – you can’t live without it;
• wheat bran;
• skimmed milk powder;
• a little baking powder.

Let's get started:

1. Whisk egg whites with salt.
2. Add the remaining ingredients to them and mix.
3. Place in the pan and bake for about half an hour, maintaining a temperature of 180 degrees. Ready!

As you can see, there is nothing terrible hidden behind the word “Attack” - just tasty, healthy and dietary food that anyone can prepare at home. Good luck to you!

Juicy chopped turkey cutlets

Preparing this dish does not take very much time, a minimum of ingredients, and the result is small and tasty dietary cutlets, the calorie content of which does not exceed 85. So, the recipe assumes:

• Low-fat kefir (you can take 2%, if this is not available at all) in the amount of 100 g;
• Turkey fillet – 350 g;
• Chicken egg – 1 pc.;
• Small onion;
• Wheat bran – 1 tbsp. l.;
• Favorite spices – to taste (but it’s better to just use salt and pepper so that the meat retains its individual flavor).

1. Preparing the dish begins by cutting the meat into small cubes, less than 1 cm, since the cutlets will be small. These turkey fillet cutlets are then seasoned with kefir and sent to the refrigerator to “acquire flavor” for several hours.
2. An egg, chopped onion are added to the cooled mass, salt and pepper are added, as well as wheat bran. Everything is mixed, small cutlets are formed and sent to a heated frying pan. Each “baby” is fried for 3 minutes on each side.
3. Next, pour the prepared sauce over the pieces of meat and refrigerate for 4 hours. Use a non-stick frying pan to cook the cutlets. Fry the dish for 1 tsp. any vegetable oil until tender.
4. Tender chopped turkey cutlets have a consistency similar to mashed potatoes when raw, so you need to place them in the pan like pancakes, using a spoon.