Contents
Recipes for Phase 1 “Attack”
The “Attack” phase is rightfully considered the most difficult among all the stages of weight loss using the Dukan method. At this time, you have to part with your favorite foods and completely revise your diet. To cook meals correctly, with benefits for the figure and health, it is best to use special recipes for this phase.
Be sure to plan your menu in advance, a few days in advance, so that there are always products that will be needed for cooking.
Bread for the Attack phase
Bran Bun for “Attack”
In fact, you can eat buns during the Dukan diet, most importantly, cook them correctly.
A set of products that will be required for baking:
Bran – 4 tbsp. l.
Egg – 1 or 2 pcs.
A pinch of baking powder.
Powdered milk (fat content not more than 5%) – 3 tbsp. l.
If you want to make the buns sweet, then you can take 2 sweetener tablets.
Beat the eggs, mix the baking powder, bran and milk powder separately, combine the ingredients and mix thoroughly. Pour the resulting dough into baking molds and remove the oven. Bake the buns for 15 minutes at 180°C. If you bake buns not in muffin tins, but like pancakes, then they can be used as the basis for sandwiches.
Bread for the Dukan diet
Properly prepared bread rolls can be used as a base for sandwiches or eaten with other foods.
To make bread you will need:
Bran – 3 tbsp. l.
Fat-free yogurt – 2 tbsp. l.
2 chicken egg whites.
Proteins are whipped to form foam. Yogurt and bran are added to them. Bread is fried in a hot pan without oil. Cooking time averages 3 minutes per side. You can smear soft cheese on ready-made bread, 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 content – 2 tablespoons.
Baking powder for dough – a teaspoon.
Two chicken eggs.
All components are mixed with each other. The resulting dough is poured into a form, previously covered with parchment. Utensils must be suitable for use in a microwave oven. Bread baking time is about 10 minutes at a power of 800 watts.
Black bread according to Dukan with cumin
To make bread, you will need products such as:
Wheat bran (3 tablespoons) and oatmeal (6 tablespoons).
Skimmed milk powder – 3 tbsp. l.
Gluten – a tablespoon.
Fast-acting yeast – half a pack.
Two chicken eggs.
Soda – a teaspoon.
Warm water – 5 tbsp. l.
Soft cottage cheese with 0% fat content – 100 g.
Salt and cumin to taste.
Yeast is diluted with water, mixed with eggs and cottage cheese. Then all the remaining components are added there, except for cumin. The resulting dough is covered and cleaned in a warm place. After 1,5 hours, cumin is introduced into it and gently mixed again. Bake bread in the oven at 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
Soup with meatballs
To prepare the soup, you will need the following ingredients:
200 g ground beef.
Two chicken eggs.
Water – 800 ml
Salt, herbs, spices.
Eggs are driven into the minced meat, favorite spices are added to it, after which small balls are formed from the minced meat. The water is brought to a boil and the meatballs are launched into it. Boil them for half an hour. After this time, chopped greens, finely chopped chicken egg are introduced into the soup and boiled for another two minutes, without ceasing to stir.
Chicken soup with poached eggs
To prepare the dish, you will need products such as:
Chicken fillet (breast).
Two chicken eggs.
Water – 800 ml
Wine vinegar – a teaspoon.
Spices, herbs, salt.
Boil chicken meat in water with the addition of salt and spices, then chop and send back to the broth. Break an egg into a cup (1 egg in 1 cup). Pour vinegar into the broth and stir it to make a funnel, reduce the fire to a minimum. Eggs are poured into the center of the formed funnel one by one, trying not to disturb the integrity of the yolk. Boil the broth for a couple more minutes. Then, using a slotted spoon, the egg is removed from the broth, laid out in a deep plate, after which soup with chicken meat is poured into it. Decorate the dish with herbs.
Fish soup with salmon
To prepare this hearty soup, you will need the following products:
Salmon (fillet) – 200 g.
Water – 800 ml
Egg.
Salt, seasoning for fish, herbs.
Salmon fillet spread in a saucepan, pour water and bring to a boil. Then seasoning, salt and pepper are added to the broth. When the fish reaches readiness, the soup is turned off, greens and half a chicken egg are introduced into it before serving, which must be boiled hard-boiled in advance.
Okroshka with chicken on yogurt
To prepare okroshka, you will need the following set of products:
Chicken breast – 1/2.
Low-fat kefir – 2 cups.
Mineral water – 1/2 cup.
Boiled eggs – 2 pcs.
White vinegar – half a teaspoon.
Greens, pepper, salt.
Eggs and breast should be boiled and cut into cubes. Grind the greens and pour all the products with kefir and mineral water. Salt and pepper okroshka to taste. It needs to be chilled before serving.
Soup Tom Yum with seafood for “Attack”
To prepare the soup, you will need the following food set:
0,3 kg of white fish fillet (you can take hake, pollock, cod).
Shrimp – 100 g.
Dried ginger.
Fresh basil.
Seasoning.
Water – 2 l.
The fish is cut into large pieces and dipped in boiling water for 15 minutes. Then seasonings and spices are introduced into the broth, boiled for another 10 minutes. Shrimps are added last to the soup, and after 5 minutes the gas is turned off. The soup is insisted, before serving it is decorated with basil greens.
Soup a la “Attack” according to Dukan
To prepare soup, you need to stock up on the following products:
Chicken fillet – 500 g.
Water – 2 l.
One chicken egg.
Salt, spices, parsley and garlic to taste.
Chicken meat is boiled in a saucepan, the remaining components are introduced there, except for the egg. It is beaten separately and added to the boiling soup, while not forgetting to stir.
Tofu Soup by Dukan
To prepare the soup, you will need the following food set:
Onion head.
Three cloves of garlic.
Mussels – 0,2 kg.
Tomato paste – a teaspoon.
Tofu – 0,3 kg.
Chicken Egg – 3 pcs.
Cognac – a tablespoon.
Chilli.
Onions and garlic are finely chopped and fried in olive oil, this is done in a saucepan with a thick bottom. Then add tomato paste and chili peppers to the fry. The mixture must be constantly stirred so that it does not burn. Half of the broth is poured into the pan, the tomato paste is thoroughly dissolved in it, then the remaining half of the broth is added. When the liquid boils, tofu, salt, cognac and raw chicken eggs are added to it (no need to stir the soup). The fire is turned off and the soup is left to brew for 5 minutes. If it was decided to add seafood, then they are added 3 minutes before the end of cooking. When tofu is not at hand, you can cook the soup without it, but in this case you will need not 3 eggs, but 4. One of them is stirred in the broth to make it thicker.
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.
The skin and fat are removed from the chicken, placed on foil, sprinkled with lemon juice and spread a sprig of rosemary next to it. Bake the meat in the oven at a temperature of 180 ° C for half an hour.
Chicken nuggets
To prepare a dish, you will need:
Chicken breast – 2 pc.
Egg – 1 pcs.
Bran – 2 tbsp. l.
Spice.
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 an 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.
Cheese is low fat.
Chicken meat, onion and cheese should be finely chopped, mixed with spices and divided into 4 servings. Spread the cheese-chicken mixture in a muffin baking dish, 1 egg is broken on top (for each muffin). Bake the muffins in the oven at 200°C for 20 minutes. Served chilled.
Chicken rolls with soft cheese
To prepare the dish, you need the following products:
Chicken breast – 4 pc.
Soft fat-free cheese – 70 g.
Garlic – 1 clove.
Green onions, spices.
The breast is cut in half in width so that 1 layers are obtained from 2 breast. They are beaten off, spread on top of the filling (cottage cheese, onion, garlic, spices) and form rolls. Bake in the oven for about 25 minutes.
Omelet with smoked salmon
To prepare a dish, you will need:
Egg of chicken – 5 pcs.
Smoked salmon – 0,2 kg.
Low-fat yogurt – 2 tbsp. l.
Onion – 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. Bake in a silicone mold in the oven at 180°C for 40 minutes.
Salmon with mustard baked in the oven
To prepare a dish you need:
Ready mustard – 1 tbsp. l.
Salmon – 1 piece.
Thyme, spices.
The fish is smeared with mustard, rolled in spices and sprinkled with thyme. Bake in the oven for 20 minutes at 200°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 sheet. The formed “sausages” are cooled in the refrigerator for 20 minutes, after which they are cut into rolls.
Salmon ear with boiled eggs and onions
To prepare the ear, you will need the following grocery set:
Salmon – 0,3 kg.
Green onions – a bunch.
Chicken Eggs – 2 pieces.
Salt, pepper, fish soup seasoning, bay leaf.
You can add a few shrimp to the soup, but you can do without them.
The fish is brought to readiness in salted water, cut into small pieces and launched back into the broth. Shrimps are cleaned and also dipped in boiling fish broth. 2 minutes before the end of cooking, finely chopped boiled eggs, herbs and spices are introduced into the soup.
Cottage cheese and fish casserole
To prepare the casserole, you need the following products:
Curd with 0% fat.
Hake fillet – 0,2 kg.
Bulb – 1 pcs.
Raw egg white – 2 pcs.
Oat bran – a tablespoon.
Salt and pepper.
Finely chop the onion, chop the fish with cottage cheese with a blender. Mix the resulting components, put in a multicooker bowl and bake for half an hour.
Cutlets from offal
To prepare cutlets, you will need products such as:
The ventricles, hearts and liver of a chicken. The total volume of offal is 500 g.
Bow head.
Fresh chicken egg.
Pepper and salt.
Hearts, liver and ventricles are boiled and passed through a meat grinder along with an onion head. Salt, pepper and an egg are added to the minced meat, after which cutlets are formed and fried in a dry frying pan with a non-stick coating.
du pastrome
To prepare a dish, you need products such as:
Beef fillet (if desired, you can use turkey or chicken fillet).
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 cleaned in a cold place for 12 hours. After this time, the meat is removed from the solution, coated with oil, garlic and spices. Bake the fillet in the oven for about 50 minutes.
Chicken cutlets with crab sticks
To prepare cutlets, you will need the following products:
Chicken fillet – 250 g.
Crab sticks – 150 g.
Chicken egg.
Salt and spices.
Chicken meat and crab sticks are passed through a meat grinder, an egg is driven into the resulting minced meat, salted and peppered. Cutlets are formed from minced meat and baked in the oven for 20 minutes at a temperature of 180 ° C.
Turkey in sauce
To prepare the dish, you need the following products:
Turkey (fillet) – 0,2 kg.
Yogurt with 0% fat content – 60 g.
Soy sauce – 15 g.
Pepper, salt, rosemary.
To prepare the dish, you need to cut the meat into thin plates. Separately, prepare the dressing by mixing soy sauce and yogurt. The meat is poured with the resulting sauce, spread on foil and baked in the oven for an hour at a temperature of 180 ° C.
Rostʙif
For its preparation, you will need products such as:
Veal (tenderloin) – 0,35 kg.
A teaspoon of mustard.
Natural fat-free yogurt – 100 g.
Salt and pepper.
The meat is rubbed with salt and spices, coated with mustard and put in the refrigerator overnight. In the morning, it is poured over with yogurt, wrapped in foil and baked in the oven for at least an hour.
Beef medallions in sweet and sour sauce
To prepare the dish, you need the following products:
Beef – 120 g.
Jelly from red currant berries without added sugar – 50 g.
A teaspoon of mustard.
Dried ginger (root) – half a teaspoon.
Lemon juice – 2 teaspoons.
Sunflower oil – a teaspoon.
Salt and black pepper.
Cut the meat into 2 parts to make two medallions, each weighing 60 g. So that the meat does not deform during cooking, the medallions are tied with a thread. Coat the meat with salt, pepper, mustard and marinate for 15 minutes. After this time, the medallions are fried in a pan.
To prepare the sauce, you need to mix berry jelly with lemon juice and ginger. Bring sauce to desired thickness over heat, then season with salt and pepper.
Threads are removed from the meat, laid out on a plate and poured with sauce.
Salads for the “Attack” phase
Mimosa salad
To prepare it, you will need the following products:
Canned fish in s / s – 1 can.
Hard cheese (small piece).
Eggs – 3 pieces.
Bulb.
Yogurt.
The fish is crushed, kneading it with a fork, and laid out in a salad bowl with the first layer. Sprinkle the fish with chopped onions on top, coat with yogurt. Then comes a layer of grated egg whites and cheese. It is also smeared with yogurt. The last layer of salad is egg yolks, chopped on a fine grater.
Salad with squid according to Ducan “Attack”
The preparation of the dish will require the following products:
Two carcasses of squid (boiled).
Two eggs.
Cornish – 3 pcs.
Cottage cheese with 0% fat.
Green onions, spices.
Squids are cut into strips, finely chopped gherkins, eggs and onions are added to them. Dress the salad with cottage cheese.
Chicken salad according to Dukan “Tenderness”
To prepare the dish, you will need products such as:
Chicken meat (fillet) – 0,3 kg.
Egg – 2 pcs.
Fat-free yogurt – a tablespoon.
Mustard, green onions and salt to taste.
Chicken meat is boiled, finely chopped, chopped onion is added to it and poured with yogurt, which is pre-mixed with salt and mustard.
Protein salad according to Dukan
To prepare the dish you will need:
Boiled chicken fillet – 200 g.
Shrimp – 0,2 kg.
Boiled eggs – 2 pcs.
Ham with a fat content of not more than 4% – 0,1 kg.
Yogurt with fat content 0% – 6 tbsp. l.
Dill.
Finely chop the chicken, eggs and ham. Shrimp can not be cut if they are not very large. Dress the salad with yogurt and decorate with dill. You can add onions if you like.
Sauces for “Attack”
Du Mayonnaise (recipe for “Attack”)
To make mayonnaise you will need:
Raw yolk – 2 pcs.
Soft cottage cheese with 0% fat content – 250 g.
Sugar substitute – 1 tablet.
Olive oil – a tablespoon.
Mustard – a teaspoon.
Lemon juice – a tablespoon.
Salt.
Sugar substitute, mustard and salt are added to the yolks, everything is beaten with a mixer. The cottage cheese is also introduced there and continue to beat, gradually pouring in the oil. At this stage, the mixture will have a yellow tint. Then lemon juice is added to it and the mass turns white. At the output of the specified set of products, 200 g of mayonnaise will be obtained.
Mustard according to Dukan (recipe with wine)
To make the sauce you will need:
Mustard powder – 60 g.
Dry white wine – a glass.
Onions – 1 head.
Toothed garlic.
A teaspoon of salt.
5 drops of Tabasco sauce.
Sweetener.
Boil onion and garlic in wine for 7 minutes. Then the wine is filtered, mustard powder is added to it and whipped with a mixer. Sugar, salt and Tabasco sauce are added to the resulting mixture. Pour the resulting mustard into a saucepan and heat well until it thickens to the desired consistency. Store the sauce in a glass container in the refrigerator.
Desserts for the Attack phase
cheesecakes
To prepare the dish, you need the following products:
Fat-free cottage cheese – 0,2 kg.
Egg – 2 pcs.
Sugar substitute.
Bran – 2 tbsp. l.
Salt, vanillin.
The cottage cheese is well kneaded, eggs, sugar substitute and bran, salt and vanillin are added to it. All components are thoroughly mixed with each other. Cheesecakes are made from the mixture and baked in the oven for about 15 minutes at 180 degrees (or fried without oil in a non-stick pan).
coffee dessert
Products that will be required for its preparation:
Fat-free cottage cheese – 0,4 kg.
Coffee – 1 teaspoon.
Sweetener tablet.
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
Skimmed milk – 0,5 cups.
Gelatin – 20
Sugar substitute.
Gelatin is poured with warm milk (half of the total volume of milk), left for a quarter of an hour to swell. Cottage cheese is whipped with sugar substitute and yogurt. The rest of the milk is heated and poured into the swollen gelatin-milk mixture. Then whipped cottage cheese with yogurt is added there, poured into molds and put in the refrigerator. When the mixture hardens, it can be eaten. If desired, bran is added to the blancmange.
Oatmeal bran cookies
To make cookies, you will need the following products:
Egg – 1 pcs.
Oat bran – 60 g.
Natural yogurt with 0% fat content – 50 ml
Sugar substitute.
The yolk of an egg is mixed with bran, whipped protein is added to the mixture. The mass is laid out in molds and baked in the oven for 25 minutes at 180 degrees.
Oat curd biscuits
To prepare it you will need:
Soft fat-free cottage cheese – 7 tbsp. l.
Oat bran – 7 tbsp. l.
Egg of chicken – 2 pcs.
Baking powder – 1 teaspoon.
Sugar substitute and vanillin to taste.
All components must be mixed with each other and beat with a blender. Spread the mixture on a baking sheet using a spoon. The distance between the cookies should be at least 4 cm, as they will increase in size during baking. Bake the cookies in the oven at 150°C until they are golden brown.
coffee jelly
To prepare it you will need:
Milk with 0% fat content – 2 tbsp.
Instant coffee – a teaspoon.
Gelatin – 4 teaspoons.
Boiled warm water – 150 ml
Vanillin, sugar substitute.
Boil milk together with coffee, vanilla and sugar substitute. Separately, gelatin is soaked in warm water and left for 20 minutes to swell. Then it is added to milk with coffee. Pour the mixture into molds and refrigerate to set.
Meringue according to Dukan “Attack” in the oven
To prepare meringue, you will need the following products:
Whites of four eggs.
Sugar substitute.
Proteins need to be beaten well and add a sugar substitute to them, which should be dissolved in advance in a small amount of warm water. The resulting mixture is spread on a baking sheet in the form of a meringue and baked in the oven. Cooking time 15-40 minutes.
protein ice cream
The preparation of the dish will require the following products:
Chicken egg protein – 2 pcs.
Skimmed milk (powder) – a tablespoon.
Sugar substitute.
Aromatizer.
Proteins are whipped into foam, sugar substitute and flavoring are added. Powdered milk is carefully introduced into the resulting mixture and put into the freezer overnight.
Dukan condensed milk (recipe for “Attack”)
To make condensed milk you will need:
Milk, the fat content of which does not exceed 1,5% – 250 ml
Skimmed milk (powder) – 150 g.
Vanillin and sugar substitute to taste.
All components are mixed together and boiled in a water bath for an hour, not forgetting to stir. After cooling, pour the condensed milk into a jar and put it in the refrigerator.
du bread
Eggplant from the Turkish Sultan Seva of Istanbul