Ducan's Diet - 100 Recipes For Every Day

Table of contents:

Video: Ducan's Diet - 100 Recipes For Every Day

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Video: Dukan Diet (Attack Phase) - What I Eat in a Day 2023, January
Ducan's Diet - 100 Recipes For Every Day
Ducan's Diet - 100 Recipes For Every Day
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Ducan diet recipes for every day

Content:

  • Recipes for the 1st phase of the "attack"

    • Bread for the attack phase
    • Soups for the attack phase
    • Second courses for the "attack" phase
    • Attack phase salads
    • Attack sauces
    • Desserts for the attack phase
  • Dish recipes for the 2nd phase "Cruise" alternation of protein days with vegetable

    • Soups for the "Cruise" phase
    • Second courses for the "Cruise" phase
    • Salads for the "Cruise" phase
    • Sauce
    • Dessert
  • Recipes for the 3rd phase "Consolidation"

    • Soups for the "fixing" phase
    • Second courses for the "consolidation" phase
    • Salads
    • Sauce
    • Dessert
  • Recipes for the 4th phase "Stabilization"

    • Soups for the "stabilization" phase
    • Second courses for the "stabilization" phase
    • Salads
    • Sauce
    • Dessert

Recipes for the 1st phase of the "attack"

The "Attack" phase is rightfully considered the most difficult among all the stages of weight loss according to the Ducan method. At this time, you have to part with your favorite foods and completely revise your diet. In order to prepare meals correctly, with benefits for your body and health, it is best to use special recipes for this phase.

It is imperative to plan your menu in advance, several days in advance, so that there are always products in stock that will be required for cooking.

Bread for the "Attack" phase

Bread
Bread

Bran Bun for Attack

In fact, you can use buns during the Ducan diet, the main thing is to cook them correctly.

A set of products that are required for baking:

  • Bran - 4 tbsp. l.
  • Egg - 1 or 2 pcs.
  • A pinch of baking powder.
  • Powdered milk (fat content no more than 5%) - 3 tbsp. l.
  • If you want to make the buns sweet, then you can take 2 sweetener tablets.

Beat eggs, separately mix baking powder, bran and milk powder, combine the ingredients and mix thoroughly. Pour the resulting dough into baking tins and remove the oven. Bake the buns for 15 minutes at 180 ° C. If you bake the buns not in muffin tins, but like pancakes, they can be used as a base for sandwiches.

Dukan Diet Bread

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

To prepare bread you will need:

  • Bran - 3 tbsp. l.
  • Low-fat yogurt - 2 tablespoons l.
  • 2 chicken egg whites.

Whisk the whites to form a foam. Yogurt and bran are added to them. The crispbreads are fried in a hot skillet without adding oil. Roasting time is 3 minutes on average for each side. You can smear soft cheese on ready-made crispbreads, eat them with ham, salted fish or without any additives.

Quick bread in the microwave

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

  • Oat bran - 4 tablespoons.
  • Yogurt with 0% fat - 2 tablespoons.
  • Baking powder for dough - a teaspoon.

  • Two chicken eggs.

All components are mixed with each other. The resulting dough is poured into a mold, previously covered with parchment. The utensils must be suitable for microwave use. Bread baking time is about 10 minutes at 800 W.

Dukan black bread with caraway seeds

To make bread, you will need products such as:

  • Wheat bran (3 tbsp. L.) And oat (6 tbsp. L).
  • Powdered skim milk - 3 tbsp. l.
  • Gluten is a tablespoon.
  • Fast Acting Yeast - Half a pack.
  • Two chicken eggs.
  • Soda is a teaspoon.
  • Warm water - 5 tbsp. l.
  • Soft curd with 0% fat - 100 g.

  • Salt and cumin to taste.

Yeast is diluted with water, mixed with eggs and cottage cheese. Then all the remaining components are added there, except for cumin. The resulting dough is covered and put away in a warm place. After 1.5 hours, caraway is introduced into it and gently stirred again. Bread is baked in the oven at 180 ° C for about half an hour. For the convenience of removing the finished product from the mold, it must first be lined with baking paper.

Soups for the "Attack" phase

Soups for the "Attack" phase
Soups for the "Attack" phase

Soup with meatballs

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

  • 200 g ground beef.
  • Two chicken eggs.

  • Water - 800 ml
  • Salt, herbs, spices.

Eggs are driven into the minced meat, your favorite spices are added to it, and then small balls are formed from the minced meat. The water is brought to a boil and the meatballs are poured into it. Cook them for half an hour. After this time, chopped greens, finely chopped chicken eggs are introduced into the soup and boiled for another two minutes, stirring continuously.

Chicken soup with poached eggs

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

  • Chicken fillet (breast).
  • Two chicken eggs.
  • Water - 800 ml
  • Wine vinegar - a teaspoon.
  • Spices, herbs, salt.

Boil the chicken meat in water with the addition of salt and spices, then chop it and send it back to the broth. Break an egg into a cup (1 egg in 1 cup). Pour vinegar into the broth and stir it to make a funnel, reduce the heat to a minimum. Eggs are poured into the center of the formed funnel one by one, trying not to violate the integrity of the yolk. Boil the broth for a couple of minutes. Then, using a slotted spoon, the egg is taken out of the broth, put it in a deep plate, after which the chicken soup is poured into it. Decorate the dish with herbs.

Fish soup with salmon

To make this hearty soup, you will need the following foods:

  • Salmon (fillet) - 200 g.
  • Water - 800 ml
  • Egg.
  • Salt, fish seasoning, herbs.

Put the salmon fillet in a saucepan, add water and bring to a boil. Then seasoning, salt and pepper are added to the broth. When the fish is ready, the soup is turned off, before serving, greens and half a chicken egg are introduced into it, which must be boiled in advance.

Okroshka with chicken on kefir

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

  • Chicken breast - 1/2.
  • Low fat kefir - 2 glasses.
  • Mineral water - 1/2 cup.

  • Boiled eggs - 2 pcs.
  • White vinegar - half a teaspoon.
  • Greens, pepper, salt.

Eggs and breast must be boiled and cut into cubes. Grind the greens and pour all the products with kefir and mineral water. Salt and pepper okroshka to taste. Chill it before serving.

Tom Yam soup with seafood for "Attack"

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

  • 0.3 kg fillet of white fish (you can take hake, pollock, cod).
  • Shrimp - 100 g.
  • Dried ginger.
  • Fresh basil.
  • Seasoning.
  • Water - 2 liters.

The fish is cut into large pieces and immersed in boiling water for 15 minutes. Then seasonings and spices are introduced into the broth, boiled for another 10 minutes. Shrimps are added to the soup last, and after 5 minutes the gas is turned off. The soup is insisted, decorated with basil herbs before serving.

Soup a la "Attack" according to Ducan

To make soup, you need to stock up on the following foods:

  • Chicken fillet - 500 g.
  • Water - 2 liters.
  • One chicken egg.
  • Salt, spices, parsley and garlic to taste.

Chicken meat is boiled in a saucepan, other components are introduced there, except for the egg. Beat it separately and add it to the boiling soup, not forgetting to stir.

Dukan tofu soup

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

  • Onion head.
  • Three cloves of garlic.
  • Mussels - 0.2 kg.
  • Tomato paste - a teaspoon.
  • Tofu - 0.3 kg.

  • Chicken egg - 3 pcs.
  • Cognac is a tablespoon.
  • Chilli.

Onions and garlic are finely chopped and fried in olive oil in a saucepan with a thick bottom. Then add tomato paste and chili pepper to the frying. The mixture must be constantly stirred so that it does not burn. Pour half of the broth into a saucepan, carefully dissolve the tomato paste in it, then add the remaining half of the broth. When the liquid boils, tofu, salt, brandy and raw chicken eggs are brought into it (no need to stir the soup). Turn off the fire and leave the soup to brew for 5 minutes. If it was decided to add seafood, then they are added 3 minutes before the end of cooking. When tofu is not at hand, you can cook the soup without it, but in this case you will need not 3 eggs, but 4. One of them is stirred in the broth to make it thicker.

Second courses for the "Attack" phase

Second courses for the "Attack" phase
Second courses for the "Attack" phase

Chicken with rosemary and lemon

To prepare a dish, you will need:

  • Chicken legs, thighs and breast.
  • 3 sprigs of rosemary.
  • Juice of half a lemon.

Remove the skin and fat from the chicken, place it on foil, sprinkle it with lemon juice and put a sprig of rosemary next to it. The meat is baked in the oven at 180 ° C for half an hour.

Chicken nuggets

To prepare a dish, you will need:

  • Chicken breast - 2 pcs.
  • Egg - 1 pc.
  • Bran - 2 tbsp. l.
  • Spice.

The bran is mixed with spices and salt. Beat the egg separately. The breast is cut into strips 20 mm thick, dipped in an egg, then rolled in bran and baked in the oven at 180 ° C for about 20 minutes.

Chicken muffins

To make muffins, you will need the following products:

  • Egg (1 piece for 1 muffin).
  • Chicken breast.
  • Spice.
  • Onions or green onions.
  • Low-fat cheese.

Chicken meat, onion and cheese should be finely chopped, mixed with spices and divided into 4 portions. Put the cheese-chicken mixture into a muffin baking dish, break 1 egg on top (for each muffin). Muffins are baked in the oven at 200 ° C for 20 minutes. Served chilled.

Chicken rolls with soft cheese

To prepare a dish, you need the following products:

  • Chicken breast - 4 pcs.
  • Low-fat soft cheese - 70 g.
  • Garlic - 1 clove.

  • Green onions, spices.

The breast is cut in half in width so that 2 layers are obtained from 1 breast. They are beaten off, the filling is spread on top (cottage cheese, onion, garlic, spices) and rolls are formed. Bake in the oven for about 25 minutes.

Smoked salmon omelet

To prepare a dish, you will need:

  • Chicken egg - 5 pcs.
  • Smoked salmon - 0.2 kg.
  • Low-fat yogurt - 2 tbsp. l.
  • Onions - 1 tbsp. l.
  • Dill.

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

Oven-baked salmon with mustard

To prepare a dish you need:

  • Ready mustard - 1 tbsp l.
  • Salmon - 1 piece.
  • Thyme, spices.

The fish is smeared with mustard, doused in spices and sprinkled with thyme. Bake in the oven for 20 minutes at 200 ° C.

Curd rolls with crab sticks

To prepare the dish you will need:

  • The cheese is soft.
  • Nori leaves.
  • Crab sticks.

Put cheese on the nori, then crab sticks and fold the leaf. Formed "sausages" are cooled in the refrigerator for 20 minutes, then cut into rolls.

Salmon fish soup with boiled eggs and onions

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

  • Salmon - 0.3 kg.

  • Green onions are a bunch.
  • Chicken eggs - 2 pcs.
  • Salt, pepper, fish soup seasoning, bay leaf.
  • You can add a few shrimp to the soup, but you can do without them.

The fish is brought to readiness in salted water, cut into small pieces and put back into the broth. The shrimp are peeled and dipped in boiling fish water as well. 2 minutes before the end of cooking, finely chopped boiled eggs, herbs and spices are introduced into the soup.

Curd and fish casserole

To make a casserole, you need the following foods:

  • Cottage cheese with 0% fat.
  • Hake fillet - 0.2 kg.
  • Onion - 1 pc.
  • Raw chicken egg white - 2 pcs.
  • Oat bran - a tablespoon.
  • Salt and pepper.

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

Offal cutlets

To prepare cutlets, you will need products such as:

  • Chicken ventricles, hearts and liver. The total volume of by-products is 500 g.
  • Onion head.
  • Fresh chicken egg.
  • Pepper and salt.

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

Du pastroma

Du pastroma
Du pastroma

To prepare a dish, you need products such as:

  • Fillet of beef (if desired, you can use turkey or chicken fillets).
  • Salt, spices.
  • Olive oil.
  • Garlic.

In a saline solution (a tablespoon of salt is dissolved in a liter of water), the meat is lowered and removed to a cold place for 12 hours. After this time, the meat is removed from the solution, coated with oil, garlic and spices. Fillets are baked in the oven for about 50 minutes.

Chicken cutlets with crab sticks

To prepare cutlets, you will need the following products:

  • Chicken fillet - 250 g.
  • Crab sticks - 150 g.
  • Chicken egg.
  • Salt and spices.

Chicken meat and crab sticks are passed through a meat grinder, an egg is driven into the resulting minced meat, salted and pepper. Minced meat is formed into cutlets and baked in the oven for 20 minutes at 180 ° C.

Turkey in sauce

To prepare a 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. Prepare the dressing separately by mixing the soy sauce and yogurt. The resulting sauce is poured over the meat, spread on foil and baked in the oven for an hour at 180 ° C.

Roast beef

To prepare it, you will need products such as:

  • Veal (tenderloin) - 0.35 kg.
  • A teaspoon of mustard.
  • Natural low fat yogurt - 100 g.
  • Salt and pepper.

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

Beef medallions in sweet and sour sauce

To prepare a dish, you need the following products:

  • Beef - 120 g.
  • Red currant jelly without added sugar - 50 g.
  • A teaspoon of mustard.
  • Dried ginger (root) - half a teaspoon.
  • Lemon juice - 2 teaspoons.
  • Sunflower oil - a teaspoon.
  • Salt and black pepper.

Cut the meat into 2 parts to make two medallions, each weighing 60 g. To prevent the meat from deforming during cooking, the medallions are tied with a thread. Coat the meat with salt, pepper, mustard and marinate for 15 minutes. After this time, the medallions are fried in a pan.

To prepare the sauce, you need to mix berry jelly with lemon juice and ginger. On the fire, bring the sauce to the desired thickness, then salt and pepper it.

The threads are removed from the meat, put on a plate and poured over with sauce.

Attack phase salads

Attack phase salads
Attack phase salads

Mimosa salad

To prepare it, you will need the following products:

  • Canned fish in s / s - 1 can.
  • Hard cheese (small piece).
  • Eggs - 3 pcs.
  • Bulb.
  • Yogurt.

The fish is chopped, kneading it with a fork, and put in a salad bowl in the first layer. Sprinkle the fish with chopped onions on top, coat with yogurt. Then comes a layer of coarsely grated egg whites and cheese. It is also coated with yogurt. The last layer of salad is egg yolks, chopped on a fine grater.

Dukan squid salad "Attack"

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

  • Two squid carcasses (boiled).
  • Two eggs.
  • Gherkins - 3 pcs.
  • Curd with 0% fat.
  • Green onions, spices.

Squids are cut into strips, finely chopped gherkins, eggs and onions are added to them. Season the salad with curd.

Chicken salad according to Dukan "Tenderness"

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

  • Chicken meat (fillet) - 0.3 kg.
  • Egg - 2 pcs.
  • Low fat yogurt - a tablespoon.
  • Mustard, green onions and salt to taste.

Chicken meat is boiled, chopped finely, chopped onion is added to it and poured with yogurt, which is pre-mixed with salt and mustard.

Dukan protein salad

To prepare the dish you will need:

  • Boiled chicken fillet - 200 g.
  • Shrimp - 0.2 kg.
  • Boiled eggs - 2 pcs.
  • Ham with a fat content of no more than 4% - 0.1 kg.
  • Yogurt with 0% fat content - 6 tbsp. l.
  • Dill.

Finely chop chicken, eggs and ham. You don't need to cut shrimp if they are not very large. Salad is seasoned with yogurt and garnished with dill. You can add onions if desired.

Sauces for "Attack"

Du mayonnaise
Du mayonnaise

Du mayonnaise (recipe for "Attack")

To make mayonnaise you will need:

  • Raw yolk - 2 pcs.
  • Soft curd with 0% fat content - 250 g.
  • Sugar substitute - 1 tablet.
  • Olive oil - a tablespoon.
  • Mustard is a teaspoon.
  • Lemon juice - a tablespoon.
  • Salt.

Sugar substitute, mustard and salt are added to the yolks, everything is beaten with a mixer. Curd is introduced there and they continue to beat, gradually pouring in the butter. At this point, the mixture will have a yellow tint. Then lemon juice is added to it and the mass turns white. At the exit from the specified set of products, 200 g of mayonnaise will be obtained.

Ducan mustard (recipe with wine)

To make the sauce you will need:

  • Mustard powder - 60 g.
  • Dry white wine - glass.
  • Onions - 1 head.
  • A clove of garlic.
  • A teaspoon of salt.
  • 5 drops of Tabasco sauce.
  • Sweetener.

Onion and garlic are boiled in wine for 7 minutes. Then the wine is filtered, mustard powder is added to it and beat 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.

Desserts for the Attack phase

Desserts for the Attack phase
Desserts for the Attack phase

Cheesecakes

To prepare a dish, you need the following products:

  • Low-fat cottage cheese - 0.2 kg.
  • Egg - 2 pcs.
  • Sugar substitute.
  • Bran - 2 tbsp. l.
  • Salt, vanillin.

Cottage cheese is kneaded well, eggs, sugar substitute and bran, salt and vanillin are added to it. All components are thoroughly mixed with each other. Syrniki are made from the mixture and baked in the oven for about 15 minutes at 180 degrees (or fried without oil in a non-stick pan).

Dessert coffee

Products that will be required for its preparation:

  • Low-fat cottage cheese - 0.4 kg.
  • Coffee - 1 teaspoon.
  • Sweetener tablet.
  • Cinnamon.

All components are mixed in one bowl and the dessert can be considered ready.

Curd blancmange

To prepare it, you will need the following products:

  • Cottage cheese with 0% fat content - 0.35 kg.
  • Low fat yogurt - 100 ml
  • Skim milk - 0.5 cups.
  • Gelatin - 20 g.
  • Sugar substitute.

Gelatin is poured with warm milk (half of the total volume of milk), left for a quarter of an hour to swell. The curd is whipped with a sugar substitute and yogurt. The rest of the milk is heated and poured into the swollen milk-gelatin mixture. Then whipped cottage cheese with yogurt is added there, poured into molds and put into the refrigerator. Once the mixture has solidified, it can be eaten. If desired, add bran to the blancmange.

Oatmeal bran cookies

To make cookies, you need the following products:

  • Egg - 1 pc.
  • Oat bran - 60 g.
  • Natural yoghurt with 0% fat - 50 ml
  • Sugar substitute.

The yolk of a chicken egg is mixed with the bran, whipped protein is added to the mixture. Spread the mass into molds and bake in the oven for 25 minutes at 180 degrees.

Oat curd cookies

To prepare it you will need:

  • Fat-free soft curd - 7 tbsp. l.
  • Oat bran - 7 tbsp. l.
  • Chicken egg - 2 pcs.
  • Baking powder - 1 teaspoon.
  • Sugar substitute and vanillin to taste.

All components must be mixed with each other and whipped with a blender. Put the mixture on a baking sheet using a spoon. The distance between the cookies should be at least 4 cm, as they will increase in size during the baking process. Bake cookies in oven at 150 ° C until golden brown.

Coffee jelly

To prepare it you will need:

  • Milk with 0% fat content - 2 tbsp.
  • Instant coffee - a teaspoon.
  • Gelatin - 4 teaspoons.
  • Boiled warm water - 150 ml
  • Vanillin, sugar substitute.

Boil milk along with coffee, vanilla and sugar substitute. Separately, gelatin is soaked in warm water and left for 20 minutes to swell. Then it is added to milk with coffee. The mixture is poured into molds and put into the refrigerator for solidification.

Dukan meringue "Attack" in the oven

To prepare meringues, you will need the following products:

  • The whites of four eggs.
  • Sugar substitute.

Whisk the whites well and add a sugar substitute to them, which should be dissolved in a small amount of warm water in advance. The resulting mixture is spread on a meringue-shaped baking sheet and baked in the oven. Cooking time 15-40 minutes.

Protein ice cream

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

  • Chicken egg white - 2 pcs.
  • Skim milk (powder) - a tablespoon.
  • Sugar substitute.
  • Flavoring agent.

Whisk the whites into a foam, add a sugar substitute and flavor. Dry milk is carefully introduced into the mixture and put into the freezer overnight.

Condensed milk Ducan (recipe for "Attack")

To prepare condensed milk you will need:

  • Milk, the fat content of which does not exceed 1.5% - 250 ml
  • Skim milk (powder) - 150 g.
  • Vanillin and sugar substitute to taste.

All components are mixed together and boiled in a water bath for an hour, not forgetting to stir. After cooling, condensed milk is poured into a jar and put into the refrigerator.

Du-bread

Cheesecake

Beef roulettes in the oven

Recipes for the 2nd phase "Cruise": alternating protein days with vegetable

Moving on to the "Cruise" phase, you need to decide on what scheme protein days will alternate with protein-vegetable days: 1/1, 2/2, 3/3, 4/4 or 5/5. Pierre Ducan recommends sticking to the 3/3 regimen as the most effective for weight loss. If the recipe contains vegetables, then they can be used for protein-vegetable days, and when the recipe lists only protein products, then they can be cooked any day.

Soups for the "Cruise" phase

Soups for the "Cruise" phase
Soups for the "Cruise" phase

Japanese style fish soup

To make the soup, you will need the following products:

  • Lightly salted salmon fillet - 0.25 g;
  • Wakame (seaweed) - a tablespoon.
  • Tofu - 100 g.
  • Miso paste - a tablespoon.
  • Soy sauce - 3 tablespoons.
  • Green onions, sesame seeds, pepper, salt.

Algae must be soaked in water (200 ml) in advance. A pot of 1.3 liters of water is placed on the stove and salmon is boiled in it for 5 minutes. Then add soy sauce and boil for about 3 minutes. Chopped onion is mixed with miso paste and added to the soup. Before serving, it is garnished with sesame seeds.

Spicy chicken soup

Food set for soup:

  • Chicken wings - 500 g.
  • Ginger root - 50 g.
  • Soy sauce - 0.5 l.
  • 3 cloves of garlic.
  • Pepper and salt.

The skin is removed from the wings and boiled until tender, then the bones are removed, and the meat is returned back to the broth. 10 minutes before readiness, herbs, garlic, ginger are introduced into it.

Tuna soup

A set of products for making soup:

  • Tuna - 500 g
  • Onions and leeks - 1 pc.
  • Bulgarian pepper - 1 pc.
  • Salt, pepper, bay leaf, chilli.

Bulgarian pepper is pre-baked in the oven in foil. This takes about half an hour, after which it is peeled and cut into strips. Onions are cut in half rings, leeks - in rings. Pour 1.5 liters of water into a saucepan, bring to a boil, add fish, cut into pieces, and prepared vegetables into it. Then add the spices heated in a pan. The soup is boiled for no more than 10 minutes, covered with a lid for another 20 minutes and served.

Chicken Soup "Dukan Diet Mexican"

Foods needed for making soup:

  • Liver, hearts and ventricles of chickens - 150 g each.
  • One lemon.
  • One vegetable each: tomato, onion, bell pepper.
  • Ground salt and pepper to taste.

Bring the chicken liver to readiness, drain the water 2 times after boiling, cut into slices. The stomachs and hearts are boiled in a separate saucepan, the broth is slightly salted. Onions are fried in a frying pan with prepared offal, but without oil. Add chopped tomato and pepper to them. Enter the entire contents of the pan into the broth, where the ventricles and hearts were cooked, bring to a boil, salt and boil for another 5 minutes. Then the juice of half a lemon is poured into the soup and kept on fire for another 3 minutes. Cut the other half of the lemon into slices, put it on a plate and pour over the soup. You can also add bran there.

Ligurian Dukan fish soup with garlic buns

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

  • Squid and mussels 250 g each.
  • Pike perch - 500 g.
  • Tomatoes - 2 pcs.
  • Tomato paste - 2 tbsp l.
  • Celery stalk - 2 pcs.
  • Lemon, oregano, thyme, basil, parsley and salt to taste.
  • Three cloves of garlic.

Finely chopped celery, garlic, squid and mussels are fried in a pan. Roasting time - 5 minutes. Tomatoes are twisted in mashed potatoes, introduced together with tomato paste into a frying pan and stewed. 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. Cook for a quarter of an hour.

Dukan's bun with cottage cheese and garlic is served with the soup, which are mixed in a separate plate and spread over baked goods. The bun can be fried. Lemon juice and herbs are added to the soup before serving.

Second courses for the "Cruise" phase

Chicken chakhokhbili

Second courses for the "Cruise" phase
Second courses for the "Cruise" phase

To prepare the dish you will need:

  • Boneless chicken meat - 1 kg.
  • Tomatoes or tomato juice - 1 kg or 1 liter.
  • Cilantro is a bunch.
  • Head of garlic.
  • Salt and seasonings to taste.

The chicken is rolled in seasonings and baked in the oven. Then the meat is laid out in a pan, poured with tomato juice and stewed for 10 minutes, salted, cilantro is added, kept on fire for another 10 minutes. The dish is ready.

Chicken meatballs

To prepare them, you will need the following products:

  • 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 made from minced meat, baked in the oven for 30 minutes.

Dukan dumplings (recipe for a hearty lunch)

To prepare them, you will need the following products:

  • For the dough: egg (2 pcs.), Bran with flour (2 tablespoons), gluten (4 tablespoons), corn starch (4 tablespoons), a teaspoon of salt, casein isolate (4 tablespoons)), milk no more than 1.5% fat (6 tbsp. l).
  • For minced meat: turkey meat (0.4 kg), onions (3 pcs.), Salt and pepper to taste.

Knead the dough in a bowl and leave it alone for an hour, covered with a towel. Scroll the meat with onions through a meat grinder, add salt and pepper. Then dumplings are made. From the specified set of products, about 60 medium-sized dumplings come out. Boil them in water with the addition of salt for 5 minutes after surfacing.

Aromatic chicken stuffed with vegetables

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

  • Skinless chicken meat - 2 kilos.
  • 2 tomatoes and 2 onions each.
  • Three eggplants.
  • Garlic - 2 cloves.
  • Salt and pepper to taste.

The ribs and back are removed from the chicken, as well as all other bones. Salt and pepper the chicken from the inside, leave to marinate. Finely chopped vegetables are fried in a frying pan, salt and pepper them. Vegetable stews are stuffed with chicken, sewn up, wrapped in baking paper and put in the oven for 40 minutes. The baking temperature should be around 200 ° C.

Dukan zucchini

To prepare the dish you will need:

  • Three zucchini.
  • Low-fat cottage cheese - 0.25 kg.
  • Cheese not more than 7% fat - 0.15 kg.
  • One chicken protein and one egg.
  • A clove of garlic.
  • Dill and parsley in a tablespoon.
  • Salt and pepper to taste.

Zucchini is cut into 2 halves, the core is taken out, chopped and salted. Prepare the filling for stuffing: cottage cheese, zucchini pulp, feta cheese, herbs and an egg. Spread the minced meat in the prepared zucchini halves and bake in the oven at 200 ° C for 20 minutes. When the zucchini is large, they are formed into "cups" and the minced meat is placed in them.

Eggplant boats with mushrooms

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

  • Two large eggplants.
  • Onions - 1 pc.
  • Tomatoes, bell peppers - 2 pcs.
  • Two cloves of garlic.
  • Champignons - 0.15 kg.
  • Parsley, cilantro, salt and pepper to taste.

Cut the eggplants in half and remove the core from them. The boats are salted and baked in the oven for 10 minutes (temperature - 230 ° C).

Onion, eggplant pulp, pepper, herbs and garlic are cut separately. The vegetable mixture is stewed in a pan for several minutes, then salted and pepper, brought to readiness. Lastly, finely chopped peeled tomatoes are introduced into the pan and stewed for another 4 minutes. The mushrooms are fried separately and added to the vegetable stew at the end of cooking.

The eggplant boats are filled with the resulting minced meat and baked in the oven for 10 minutes at 200 ° C. Decorate the dish with herbs before serving.

Dukan protein roll with squid

To prepare it, you will need the following products:

  • Boiled squid - 0.6 kg.
  • Two raw eggs and two boiled eggs.
  • Cheese with a fat content of no more than 7% - 0.1 kg.
  • Soft fat-free cottage cheese - 0.1 kg.
  • Pickled cucumber - 1 pc.
  • Half a bunch of dill and parsley.
  • Salt and pepper to taste.

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

Finely chop the cucumber and herbs, grind the boiled eggs. When the layer of squid minced meat cools down, it is abundantly greased with curd, greens with cucumber are spread on top, then they are again smeared with curd and sprinkled with grated eggs. A roll is formed from the layer, wrapped in foil and cooled.

Dukan mackerel with lemon

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

  • Two mackerels.
  • 6 lemon wedges.
  • Salt and pepper to taste.

Mackerel is cleaned of entrails, the head is removed, and incisions are made across the spine. The fish is salted and pepper. Lemon wedges are inserted into the incisions. Fish is baked in foil in the oven at 180 degrees for 40 minutes.

Salads for the "Cruise" phase

Dukan Bean and Breast Salad

Salads for the "Cruise" phase
Salads for the "Cruise" phase

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

  • Boneless chicken meat - 0.25 kg.
  • Green beans - 500 g.
  • Bulgarian pepper and onions - 1 pc.
  • Sunflower oil - 2 tbsp. l.

The dish is seasoned with sauce.

To prepare it, you need ingredients such as:

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

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

Dukan crab stick salad

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.
  • Olive oil - a teaspoon.

All vegetables are cut into cubes, garlic is squeezed through a press, parsley is finely chopped. Cherry is only cut in half. Mix the components of the salad, season with olive oil. Decorate with parsley sprigs before serving.

Ducan vinaigrette (recipe with beans).

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

  • Small beets - 2 pcs.
  • Onions and carrots - 1 pc.
  • Sauerkraut - 0.2 kg.
  • Pickled cucumber - 4 pcs.
  • Green beans - 0.2 kg.

For dressing, use a mixture of olive oil, salt, lemon juice and black pepper.

Boil carrots, beets and beans until tender and cool, then cut into cubes. Pickled cucumbers and onions are finely chopped. All components of the salad are mixed together, sauerkraut is added, seasoned with sauce.

Dukan salad "Cruise" with tuna

To prepare it, you will need the following products:

  • Celery (root) - 0.156 kg.
  • Tomatoes - 2 pcs.
  • Egg - 2 pcs.
  • Bank of tuna in s / s (canned food).
  • Add green onions, dill, parsley, low-fat yogurt, mustard to taste.

The celery root is peeled and grated on a coarse grater. Mix with finely chopped eggs, tomatoes and herbs, add fish to the salad. Dressed with yogurt and mustard sauce.

Dukan sandwiches with cottage cheese

To prepare a dish, you need products such as:

  • Dukan bread.
  • Low-fat cottage cheese - 0.2 5 kg.
  • Half a bunch of dill.
  • One pickled cucumber.

The bread is cut into slices, the cucumber is grated, the dill is chopped and mixed with cottage cheese. Spread the curd-cucumber mass on the bread.

Sauces for "Cruise"

Caesar by Ducan
Caesar by Ducan

Caesar sauce according to Ducan

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

  • Chicken egg yolk - 1 pc.
  • Salted anchovies - 4 pcs.
  • Garlic - 1 clove.
  • Balsamic vinegar - half a teaspoon.
  • Mustard - half a teaspoon.
  • Lemon juice - half a teaspoon.
  • Salt and ground black pepper to taste.

Finely chopped anchovies and garlic, passed through a press, are added to the mixture of vinegar and mustard. Beat the yolks with a mixer, pour them into the mustard sauce, add lemon juice, salt and pepper.

Desserts for "Cruise"

Dukan cheesecakes
Dukan cheesecakes

Dukan cheesecakes

To prepare them, you will need the following products:

  • Low-fat cottage cheese - 0.15 kg.
  • Starch - 1.5 tablespoons.
  • A tablespoon of bran.
  • Egg.
  • Sugar substitute and vanilla.
  • Low fat yogurt.
  • Mint - 1 sprig.
  • Lemon juice - a few drops.

All components are mixed. Beat the dough with a blender. Cheesecakes are baked in the oven at 180 ° C for half an hour.

To make the sauce, you need to mix yogurt with a sugar substitute and lemon juice, add mint to it. Ready-made cheesecakes are served with this dressing.

Granola with yogurt

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

  • Oat bran - 2 tbsp. l.
  • Liquid sugar substitute - 1.5 tbsp. l.
  • Natural yoghurt.
  • Goji berries, sesame seeds, chia seeds.

The bran is poured into a liquid sugar substitute, heated in the microwave for about a minute, cooled and served with yogurt dressing. If desired, add goji berries or chia seeds (sesame seeds).

Dukan pancakes

To prepare them you will need:

  • Low-fat cottage cheese - 2 tablespoons.
  • Egg - 2 pcs.
  • Sugar substitute.
  • Oat bran - 2 tablespoons.
  • Vanilla.

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

Bird's milk according to Ducan (recipe for a delicious cake)

To cook the cake, you need the following products:

  • Corn starch - 40 g.
  • Four chicken eggs.
  • The zest of one lemon.
  • Sugar substitute - 10 tablets
  • Half a teaspoon of baking powder.
  • Half a teaspoon of baking soda.
  • Vanillin can be added if desired.

The cake is easy to prepare. It is necessary to thoroughly mix all the components with each other, pour the resulting dough into a mold and bake in the oven. Baking time - a quarter of an hour, temperature - 180 ° C. The resulting cake must be cut in half lengthwise to make two cakes.

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

  • Low-fat liquid cottage cheese - 500 g.
  • Crushed sugar substitute - 10 tablets
  • 0.2 l of milk with a fat percentage not exceeding 1.5.
  • Lemon juice - a tablespoon.
  • Gelatin - 3 tablespoons.

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

To make fondant you need to take:

  • Sugar substitute - 2 tablets.
  • 0.1 l of milk with a fat content of not more than 1.5%.
  • Powdered cocoa with a fat content of not more than 12% - two teaspoons.
  • Gelatin - 1.5 tablespoons.
  • Flavoring agent.

All components are thoroughly mixed with each other.

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

Then put another 1 cake on the cream and fill it with fondant. Now the cake needs to be refrigerated for several hours (it is kept in the cold for at least 3 hours).

Cheesecake by Ducan "New York"

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

  • Oat bran - 4 tbsp. l.
  • Two chicken eggs.
  • Wheat bran - 2 tablespoons.
  • Low-fat soft curd - 3 tbsp. l.

To make the dough, you need to mix all the ingredients together. Pour the dough into a mold and bake in the oven for about 20 minutes at 180 ° C. When the cake is ready, there is no need to remove it from the mold.

To make the cheesecake filling, you will need the following foods:

  • Philadelphia cheese with a fat content of no more than 7% - 70 g.
  • Sugar substitute.
  • Three chicken eggs.
  • Soft cottage cheese with 0% fat content - 0.25 kg.
  • The juice of one lemon - this will need to be added to taste, as well as the lemon zest.
  • Corn starch - 2 tbsp. l.

To prepare the filling, 1 chicken protein is whipped separately into the 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 into the oven for 40 minutes (temperature - 160 ° C). For the third layer, you need the juice of half a lemon, a sugar substitute and starch (tablespoon). You need to heat the cream in the microwave until it becomes thick. When the cheesecake is ready, take it out of the mold and brush it with the resulting lemon cream.

Yogurt according to Ducan in a slow cooker from Activia

To prepare it you will need:

  • A liter of milk with a fat content of no more than 1.5%.
  • Low-fat yogurt Activia - 150 ml

The milk is boiled and cooled to 40 ° C. A small portion of milk is poured into the yogurt, mixed until a homogeneous consistency. Then add the rest of the milk 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. Any components can be added to it (cocoa, sugar substitute, jam, etc.). You can prepare such yoghurt in special jars, which often come with a multicooker included, or in a yogurt maker.

Activation can be replaced with a leaven from a pharmacy.

Quick soup with meatballs

Eggplant from Turkish Sultan Seva of Istanbul

Pizza

Recipes for the 3rd phase "Consolidation"

Despite the fact that the body gets used to eating according to Ducan's method, it is sometimes difficult to maintain a diet in a psychological sense. Moreover, at the “Consolidation” phase it is already possible to visually assess the result, and it seems that it is not worth following any rules further. However, a breakdown at this time threatens with a set of lost pounds. To prevent this from happening, you need to cook according to recipes that have been developed specifically for the "Consolidation" phase.

Soups for the hardening phase

Carrot soup
Carrot soup

Carrot soup

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

  • Onion head.
  • Carrots - 0.7 kg.
  • Three cloves of garlic.
  • Fennel - 70 g.
  • Chicken broth - 0.5 l.
  • Olive oil - 3 tbsp. l.
  • Milk with a fat content of not more than 1.5% - 0.2 liters.
  • Salt.

Peeled carrots must be boiled until tender. Do not add much water to the pan, it should only slightly cover the vegetables. Fennel, onion and garlic are stewed in a frying pan, after which they are added to a pan with carrots and brought to a puree state with a blender. The resulting mixture is salted, milk, chicken broth is poured in and the soup is brought to a boil.

Azerbaijani dovga soup with bran

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

  • 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 take 50 g each.

In a separate cup, mix the egg, starch and bran, pour them into a saucepan with kefir, mix thoroughly, turn on the fire. Stirring constantly, bring the soup to a boil, add finely chopped greens into it. Turn off the heat, add turmeric. Sprinkle with cinnamon before serving.

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

Sunday hodgepodge across Dukan

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

  • Meat products: beef (0.7 kg), sausages no more than 10% fat (3 pcs.), Smoked chicken meat (0.3 kg), ham with no more than 4% fat (0.3 kg).
  • Vegetables: onions and carrots 150 g each, pickled cucumbers - 0.2 kg, capers - 3 tbsp. l.
  • Dressing: tomato paste - 5 tbsp. l.
  • Seasonings: add lemon, black pepper, dill, parsley to the hodgepodge to taste.

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

Fry separately carrots, onions and cucumbers with tomato paste, put the vegetables in a saucepan and pour half a glass of cucumber marinade into it. The hodgepodge is boiled for another 5 minutes. Add seasoning, salt, herbs, pour in lemon juice. If you wish, you can put half a lemon in the hot soup and let it brew for a quarter of an hour under the lid. Before serving, the bay leaf must be removed from the broth.

Pumpkin puree soup

To prepare it, you need the following products:

  • Chicken broth - 1 l.
  • White wine - 100 g.
  • Low fat cream - 100 g.
  • Vegetables: pumpkin and potatoes 0.3 kg each, garlic (1 clove) and 1 onion.
  • As a seasoning: pepper, nutmeg - 0.5 teaspoon, salt to taste.

All vegetables are cut into cubes (cut garlic and onions into smaller pieces) and put in boiling chicken broth. Boil vegetables for 30 minutes after boiling. When they are ready, the soup is mashed with a blender and the wine and cream are added to it. Bring the soup to a boil again and simmer for 3 minutes.

Soup with meatballs and vegetables

To make the soup, you will need the following products:

  • Minced beef meat - 0.4 kg.
  • Frozen beans - 0.2 kg.
  • Frozen cauliflower - 0.3 kg.
  • Carrots - 1 root vegetable.
  • Water - 1 liter.
  • Seasoning for "10 vegetables" soup, pepper and salt to taste.

Salt and pepper the minced meat, form the meatballs and dip them into boiling water. After 15 minutes, add beans and cabbage, finely chopped carrots, season with salt and pepper, add seasoning. Boil the soup for another 15 minutes and sprinkle with dill before serving.

Second courses for the "Consolidation" phase

Second courses for the "consolidation" phase
Second courses for the "consolidation" phase

Beef in soy sauce

To prepare the dish you will need:

  • A kilogram of beef (lean portion).
  • Garlic - 2 cloves.
  • Soy sauce.

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

Country style potatoes

To prepare it you will need:

  • A kilogram of potatoes.
  • Olive oil - 2 tablespoons.
  • Seasoning for potatoes and salt.

Peel the potatoes, cut them into large pieces, mix them with oil, salt and seasoning. Put the potatoes in an ovenproof dish and bake in the oven for half an hour at 180 ° C.

Ducan's pizza (recipe in a pan)

To prepare it, you will need the following products:

  • Two eggs.
  • Oat bran - 2 tablespoons.
  • Wheat bran - a tablespoon.
  • Tomato paste - a tablespoon.
  • The rest of the products are added to taste: milk 1.5% fat, yogurt 0% fat, smoked salmon fillet, onions, cheese 7% fat.

The bran must be passed through a coffee grinder to make flour. Eggs beaten with milk are added to it. Pour the dough into a preheated pan and fry like a regular pancake.

Lubricate it on one side with tomato paste and sour cream, spread salmon, onion on top and sprinkle with cheese.

Chicken kebabs "Tikka"

To prepare them, you will need products such as:

  • Boneless chicken meat - 0.4 kg.
  • A clove of garlic.
  • Juice of 1 lemon.
  • A tablespoon of coriander.
  • One and a half teaspoons of grated ginger root.
  • Yogurt with 0% fat content - 0.1 l.
  • Add to taste: parsley, dill, lettuce, chili pepper.

To prepare the marinade, you need to mix lemon juice, yogurt, garlic, coriander and pepper passed through a press. Put the chicken meat, cut into small cubes, in the marinade, close the airtight lid and leave to marinate for 12 hours.

String the meat on skewers, grill. It can be served with kebabs with a leafy alat.

Ducan casserole with cottage cheese and chicken fillet

To prepare it, you will need products such as:

  • Cottage cheese with 0% fat content - 0.4 kg.
  • Four eggs.
  • Boneless chicken meat - 0.4 kg.
  • Oat bran - 4 tablespoons.
  • At the tip of a teaspoon is a baking powder for dough.
  • Soy sauce is added to taste.

Cottage cheese is passed through a sieve, yolks, bran and soy sauce are added to it, left in a cool place for 15 minutes. After this time, add baking powder, chicken fillet, cut into small cubes. Whisk the whites until foamy and gently mix into the dough. Bake in a preheated oven for about 40 minutes at 180 ° C.

Fish with vegetables according to Dukan

To prepare it, you will need products such as:

  • Fillet of any white fish - four carcasses.
  • Vegetables: carrots, sweet red pepper - 1 pc.
  • Green onions - 2 pcs.
  • Soy sauce - table bed.

The carrots are grated, the peppers are cut into strips, the onions are cut into feathers about 6 cm long. The fish is spread on parchment, covered with vegetables, covered with sauce and pepper. Wrap the fish with parchment. You need to bake the dish in the oven at 200 ° C for 15 minutes.

Salads for "Fastening"

Chicken liver salad
Chicken liver salad

Chicken liver salad

To prepare it, you will need the following products:

  • Chicken liver - 0.8 kg.
  • Pickled cucumbers - 0.35 kg.
  • The bow is one head.
  • Low-fat kefir - 0.3 l.
  • Ready mustard - a teaspoon.
  • Lemon juice - 2 teaspoons.
  • Salt, pepper and any greens are added to taste.

The liver is boiled until tender, cut into strips. The onions are washed in boiling water to remove the bitterness. The cucumbers are cut into cubes. All components are mixed and seasoned with sauce. To prepare it, you need to combine kefir, mustard, lemon juice, herbs. Let the salad cool before serving.

Pierre Ducan's Spanish Tuna Salad

To prepare it, you will need products such as:

  • Canned tuna in its own juice - 150 g.
  • Bulgarian pepper - 3 pcs.
  • One egg.
  • One clove of garlic.
  • Salt.

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

"Duet" salad with mussels and mushrooms

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

  • Champignons and mussels 0.2 kg each.
  • Yogurt with 0% fat - 100 ml
  • Onion head.
  • Add to the salad to taste: tomatoes, spices, salt, dill, parsley, lettuce.

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

Shrimp and salmon salad, Ducan's recipe:

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

  • 50 g of salmon and shrimp.
  • One egg.
  • One tomato.
  • Half a bell pepper.
  • A teaspoon of wine vinegar.
  • Add to salad to taste: pickled ginger root, lettuce.

Tomato, pepper and salmon are diced, the egg is boiled and cut into strips, the salad is torn by hand. Ginger is finely chopped. All ingredients are mixed with boiled shrimp, salted and seasoned with vinegar.

Sauces for "Fastening"

Dukan sauce
Dukan sauce

Dukan sauce

To prepare it you will need:

  • Chanterelles 0.2 kg.
  • Corn starch - a tablespoon.
  • Milk no more than 1.5% fat - 125 ml
  • Bouillon cube - 0.5.

Mushrooms are stewed in a little water with the addition of half a bouillon cube. Starch is dissolved in milk and poured into the mushrooms, evaporated until the sauce becomes thick. Salt and pepper are added.

Desserts for "Fastening"

Pancho by Ducan
Pancho by Ducan

Pancho according to Ducan (cake)

To make a biscuit, you need the following products:

  • One egg.
  • Oat bran ground into flour - two tablespoons, and wheat bran - a tablespoon.
  • A teaspoon of cocoa with a fat content of no more than 12%.
  • A teaspoon of baking powder for the dough.
  • The sugar substitute is added to taste.

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

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

Beat the egg until foam forms, add sugar substitute, bran, baking powder, cocoa. Bake the dough in the oven. To prepare the cream, you just need to mix all the ingredients and cool them in the refrigerator. When the biscuit is ready, it is cut into 2 layers, greased with cream and put into the refrigerator for impregnation.

Dukan egg chocolate cake

To prepare it, you will need products such as:

  • Three eggs.
  • 10 g of cocoa with a fat content of not more than 12%.
  • 1/3 teaspoon nutmeg.
  • A sugar substitute is added to taste.

Mix the yolks, sugar substitute and cocoa thoroughly. Whisk the whites until foamy. All components are mixed, nutmeg is added. They are baked in an oven at 180 ° C for 10 minutes.

Ducan's chocolate (universal recipe)

To prepare dessert you will need:

  • Two teaspoons of milk, 0% fat.
  • Two tablespoons of cocoa 12% fat.
  • 8 teaspoons of milk with a fat content of up to 1.5%.
  • Add to taste to chocolate, sweetener, flavoring and spices.

All ingredients are placed in a microwave-safe dish and mixed thoroughly. Put it in the microwave and turn it on for 10 seconds. Warm up the mixture until it becomes thick. Stir the chocolate with a whisk every 10 seconds. It will take about a minute (50-60 seconds) to prepare the dish.

Dukan curd marshmallow

To prepare it, you will need the following products:

  • Cottage cheese with 0% fat content - 0.25 kg.
  • Milk with a fat content of 1.5% - 0.2 liters.
  • A tablespoon of gelatin.
  • Flavoring and sugar substitute to taste.

Gelatin is soaked in milk. After 15-30 minutes, put the milk on the fire and heat it, but do not bring it to a boil. Sugar substitute and flavor are added to milk. Pour the warmed milk into the cottage cheese and beat thoroughly. Poured into molds and cooled. You can serve the dish after half an hour.

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

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

Recipes for the 4th phase "Stabilization"

The recipes for the Stabilization phase will need to be cooked for the rest of your life, so they should be taken as a basis. Otherwise, the extra pounds will return very quickly.

It is necessary to eat properly throughout the week, only twice every 7 days the author of the technique allows you to arrange a "feast of the belly." If you cook according to the recipes given, then the weight will not be added, which means that the figure will remain in great shape. It is important to ensure that the menu contains mainly dishes containing protein, but it is best to refuse starchy foods.

Soups for the "Stabilization" phase

Soups for the "stabilization" phase
Soups for the "stabilization" phase

Ducan champignon puree soup 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.
  • A tablespoon of cornstarch.
  • Salt, ground black pepper, green onions are added to taste.

Stew finely chopped onion, celery and thyme in milk in a thick-walled saucepan. After 5 minutes, mushrooms are added to the vegetables and kept under the lid for another 10 minutes. Then the rest of the milk and broth are poured into the pan, the soup is salted and pepper. Cook for another 10 minutes.

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

Dukan gazpacho soup with pumpkin and champignons

In order to prepare a dish, you need the following food set:

  • 0.8 kg pumpkin.
  • 0.15 kg of champignons.
  • Two onions.
  • Four cloves of garlic.
  • Liquid cottage cheese with 0% fat content - 150 g.
  • Chicken broth - 1 l.
  • Thyme - 10 g.
  • Add salt and pepper to the soup to taste.

Remove the peel from the pumpkin, cut into small pieces, put them on a baking sheet along with chopped onions and garlic, salt and add a little water. Vegetables are baked in the oven for half an hour at 200 ° C.

The champignons are boiled until half cooked.

Vegetables are introduced into a saucepan with mushrooms, thyme is added, and boiled for another 15 minutes. Then bring the soup to a puree state on a blender. Add cottage cheese to the finished dish, salt and pepper, dilute with chicken broth. Served in a plate with toasts over Dukan.

Green borscht in Ukrainian

To prepare it, you will need products such as:

  • Two liters of water.
  • A teaspoon of vegetable oil.
  • 0.3 kg of potatoes.
  • Sorrel - 1 bunch.
  • Onions and carrots - 1 vegetable each.
  • Three boiled eggs.
  • Greens (dill, onion, parsley), pepper and salt to taste.

Bring the water to a boil and dip the diced potatoes into it. Fry grated carrots and chopped onions in a pan. Introduce vegetables into the pot 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:

  • Peeled prawns and salmon fillets.
  • Nigiri.
  • Salt and soy sauce.
  • Dill, parsley and green onions.

All products are taken to taste. The fish is placed in boiling water, salted, then shrimp and strips of nigiri are sent there. Immediately remove the pan from the heat, pour in a little soy sauce and add herbs to taste.

Dukan tomato soup with mussels

To make the soup, you will need the following products:

  • Four tomatoes.
  • Carrots and onions - 1 vegetable each.
  • A bunch of basil.
  • Dry white wine - 6 tablespoons.
  • Two cloves of garlic.
  • Frozen mussels - 0.2 kg.
  • Salt and pepper are added to taste.

Chop onions and carrots and fry in a pan.

Peel the tomatoes. Two tomatoes and half a bunch of basil are added to the onion and carrot. Fry for a few more minutes, cool and bring to a puree-like state with a blender. Transfer the mixture to a saucepan, pour in 2 cups of water and bring to a boil. Then wine is poured into the soup, mussels are introduced.

The remaining tomatoes are cut into strips, garlic and basil are finely chopped, added to the soup, boiled for another 10 minutes.

Main dishes for the "Stabilization" phase

Second courses for the "stabilization" phase
Second courses for the "stabilization" phase

Quick stuffed peppers

To prepare them, you will need products such as:

  • Bulgarian red pepper - three pieces.
  • Boiled eggs - 3 pieces.
  • 0.3 kg of cheese.
  • Du mayonnaise.
  • Garlic - 3 cloves.

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

Baked champignons

To prepare them, 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.

Cut the onion and champignon legs, fry in oil, salt and pepper. Add sour cream, cheese and herbs to them, cool the resulting mass. Put this filling in mushroom caps, sprinkle with grated cheese and bake in the oven for 20 minutes.

Ratatouille by Ducan

To prepare it, you will need products such as:

  • Tomatoes - 6 pcs.
  • One zucchini and one bell pepper.
  • 4 cloves of garlic.
  • Onion head.
  • Столовая ложка прованских трав.
  • По вкусу добавляют укроп и петрушку.

Два томата, паприку и лук нарезают кубиками, обжаривают их на сковороде. Выкладывают эти овощи в блюдо для запекания на самое дно. Сверху размещают оставшиеся помидоры и кабачки, нарезанные кружочками. Посыпают овощи солью, специями, рубленым чесноком и зеленью. Накрывают блюдо фольгой и выпекают на протяжении часа при температуре 180 °C.

Жюльен по Дюкану из шампиньонов

Для приготовления блюда потребуются такие продукты, как:

  • Грибы шампиньоны – 500 г.
  • Головка репчатого лука.
  • Творог с 0% жирности – 0,17 кг.
  • Крахмал кукурузный – столовая ложка.
  • Столовая ложка соевого соуса.
  • Молотые белые грибы – чайная ложка.
  • По вкусу добавляют соль и перец.

Шампиньоны и лук мелко режут, обжаривают лук на сковороде, пока он не приобретет золотистый оттенок. Затем к нему добавляют шампиньоны, а когда половина жидкости от грибов выпарится, вводят сухие белые грибы, соевый соус и перец. Тушат еще 8 минут. Отдельно смешивают крахмал и творог, добавляют в сковороду. Греют, но не кипятят, потом выключают газ.

Салаты для «Стабилизации»

Olivier by Ducan
Olivier by Ducan

Оливье по Дюкану

Для приготовления салата потребуются следующие продукты:

  • Отварная куриная грудка – 100 г.
  • Соленый огурец.
  • Отварные куриные яйца – 3 шт.
  • Отварная морковь.
  • Отварная картофелина.
  • Горошек из банки – 100 г.
  • Дю-майонез, соль, перец, зелень по вкусу.

Все продукты охлаждают, нарезают и смешивают. Добавляют к салату соль, перец, зелень и майонез.

Маринованные мидии

Для их приготовления потребуются такие продукты, как:

  • 0,4 кг мидий.
  • Масло оливковое – чайная ложка.
  • Заменитель сахара – чайная ложка.
  • Лавровый лист – 1 шт.
  • Шесть зубчиков чеснока.
  • Столовая ложка уксуса.
  • Сок половины лимона.
  • Пучок петрушки.
  • Чайная ложка соли.
  • Перец по вкусу.

Смешивают все продукты, добавляют в получившийся маринад мидии. Ставят на огонь и доводят до кипения, выключают газ. После остывания добавляют зелень.

Салат из тунца по Дюкану «Нисуаз»

Для его приготовления потребуются такие продукты, как:

  • Одно яйцо.
  • Один перец болгарский и один томат.
  • Банка консервированного тунца в собственном соку.
  • Фасоль стручковая – 100 г.
  • Половина чайной ложки горчицы готовой.
  • По вкусу в салат добавляют лимонный сок, зеленый лук, черный молотый перец.

Фасоль и яйцо отваривают. На листья салата выкладывают нарезанное яйцо, томаты, перец, тунец. Для приготовления соуса потребуется смешать сок тунца, лимонный сок. Полить им салат, посыпать сверху зеленым луком.

Роллы из кабачков с зеленью

Для их приготовления нужны такие продукты, как:

  • Творог с 0% жирности – 100 г.
  • Два кабачка.
  • 50 г зелени лука.
  • 80 г сыра жирностью не более 7%.
  • Сок лимона – 3 чайных ложки.
  • Два зубчика чеснока.
  • По вкусу в блюдо добавляют укроп и черный молотый перец.

Кабачки нарезают на тонкие «язычки», варят в кипящей воде 2 минуты. Сыр смешивают с творогом, специями, укропом, луком, чесноком и соком лимона, смазывают этим составом остывшие кабачки и сворачивают в форме роллов. Подают к столу холодными.

Соусы для «Стабилизации»

Sauce
Sauce

Греческий соус «Цацики» с солеными огурцами

Чтобы приготовить соус, нужны такие продукты, как:

  • 0,3 л йогурта с 0% жирности.
  • Пять корнишонов.
  • Зубчик чеснока.
  • По пучку петрушки и укропа.
  • По вкусу соль и перец.

Огурцы измельчают, чеснок пропускают через пресс, зелень мелко режут, все компоненты соединяют друг с другом. Солят и перчат получившуюся смесь.

Десерты для «Стабилизации»

Dessert
Dessert

Шоколадный рулет

Для его приготовления потребуются такие продукты, как:

  • Яйцо – 4 шт.
  • Разрыхлитель – чайная ложка.
  • Мука – 100 г.
  • Мед – 150 г.
  • Творог мягкий обезжиренный – 200 г.
  • Какао – столовая ложка.
  • Орехи – 50 г.
  • Заменитель сахара и ванилин.

Белки взбивают до получения пены. Желтки смешивают с медом и ванилином, добавляют к ним муку и разрыхлитель. Затем аккуратно вводят белковую пену. Распределяют получившуюся массу по противню и выпекают при температуре 180 °C на протяжении четверти часа.

Творог взбивают с заменителем сахара и какао, смазывают эти кремом остывший рулет, посыпают орехами.

Быстрый рецепт кексов с годжи

Для их приготовления потребуются такие продукты, как:

  • Отруби овсяные – две столовых ложки.
  • Отруби пшеничные – столовая ложка.
  • Творог обезжиренный (150 г), йогурт – 3 столовых ложки (процент жирности также нулевой).
  • Половина чайной ложки дрожжей.
  • Столовая ложка какао с жирностью 12%.
  • Годжи – 2 столовых ложки.
  • Разрыхлитель – половина чайной ложки.
  • Заменитель сахара.

Все компоненты смешать, разлить по формочкам и выпекать в микроволновой печи на высокой мощности на протяжении 7 минут.

Конфеты Дюкана шоколадные

Потребуются следующие продукты:

  • Молоко обезжиренное – 6 ст. л.
  • Молоко жидкое с жирностью 1,5% –20 мл
  • Какао с жирностью 12% – 3 чайных ложки.
  • Крахмал кукурузный – 2 столовых ложки.
  • Одно яйцо.
  • Заменитель сахара.

Яйцо, молоко и заменитель сахара взбить с помощью блендера. Все сухие продукты смешать в отдельной посуде и постепенно ввести в яичную смесь, тщательно взболтать. Вылить в формочку и охладить в морозильной камере, но не замораживать.

Блины по Дюкану с кукурузным крахмалом

Для приготовления десерта нужны следующие продукты:

  • 4 яйца.
  • 75 мл молока жирностью до 1,5%.
  • Йогурт с жирностью 0% – 3 столовых ложки.
  • Крахмал (кукуруза) – 2 столовых ложки.
  • Чайная ложка разрыхлителя.
  • Молоко порошковое с 0% жирности – 4 столовых ложки.

Жидкое молоко смешать с крахмалом. Ввести в смесь яйца, йогурт и разрыхлитель, всыпать сухое молоко. Пожарить блинчики на сковороде с небольшим количеством масла.

Творожная запеканка в мультиварке «Дюкан»

Для приготовления блюда нужны следующие продукты:

  • Пять яиц.
  • 0,8 кг творога с 0% жирности.
  • Крахмал кукурузный – 2 столовых ложки.
  • Заменитель сахара – 15 таблеток.
  • Половина чайной ложки разрыхлителя.

Творог смешать с желтками, крахмалом и разрыхлителем. Белки взбить в пену, добавить к ним заменитель сахара. Объединить две массы, выпекать в мультиварке на протяжении полутора часов. Открыть мультиварку после полного остывания.

Наполеон по Дюкану (рецепт быстрого торта)

Для приготовления десерта нужны следующие продукты:

  • Для коржей: 3 яйца, кукурузный крахмал (3 ст. л.), заменитель сахара (5 таблеток) и щепотка ванилина.

    Все компоненты нужно смешать с помощью блендера и испечь из получившегося теста 6 тонких блинов на сковороде.

  • Для крема: молоко сухое с 0% жирности (3 ст. л.), крахмал кукурузный (столовая ложка), молоко с жирностью 1,5% (0,2 л), заменитель сахара (10 таблеток).

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

All cakes are coated with cream, decorate the cake with berries or kiwi slices.

Chicken liver pie

Ducan Chocolate Sausage Recipe

Image
Image

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).

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