For those of you concerned about what to eat while on the Dukan diet, here are some interesting meal ideas for you to choose from, and savor.
Defined by four specific phases that target weight loss and maintenance, the Dukan diet has now gained immense popularity by the masses for its promising results and benefits. Formulated by the famous French doctor Pierre Dukan, this diet is based on the simple principle of consuming only proteins to burn fats in the body, which begins with what is known as the attack phase (only lean meat, no vegetables). Vegetarians are given the option of consuming tofu, egg whites, soy beans, and other protein-rich beans and pulses.
The cruise phase, which comes after the attack phase, allows for the consumption of vegetables on alternate days. This phase allows you to attain your desired weight, and should be continued till you do so. The third phase, or what is known as the consolidation phase is the phase where you sustain your weight at the desired level, where you can consume fruits, cheese, and pasta.
In the fourth or the stabilization phase, you are expected to eat exactly what you like, except for on one day of the week, where you are expected to consume only proteins. This process allows for healthy weight loss, and maintenance of this weight loss. A common concern is the kind of menu one should follow on this diet. Addressing this concern, we present to you some great meal ideas for you to prepare and relish.
Some Meal Ideas
The best thing about the Dukan diet is that it does not make you give up all those foods you love. There is only a slight difference in the preparation techniques, and you can definitely relish the many meals that it allows you to prepare. Here are some of them:
Zucchini Soup – Serves 4
Ingredients
- Zucchini, large, 4 nos
- Carrots, peeled, 1 no
- Onion, large, 1 no
- Turnip, 1 no
- Vegetable bouillon cube, 1 no
- Salt and black pepper, to taste
Preparation
Dice all the vegetables after washing and peeling them. Place them in a pan with water and the vegetable bouillon cube. Allow them to cook for about twenty to thirty minutes. Once tender, puree the vegetables to make a smooth soup. Enjoy steaming hot.
Tandoori Chicken – Makes 6 Pieces
Ingredients
- Chicken breast fillets, 6 nos
- Green chillies, crushed, 2 nos
- Ginger, crushed, 2 cm piece
- Garlic, crushed, 3 cloves
- Non-fat yogurt, 2 small cans
- Tandoori spice mix, 2 tablespoons
- Salt and black pepper, to taste
- Lemon juice, to taste
Preparation
Mix together all the ingredients (including smoothly crushed green chillies, ginger, and garlic) with the yogurt, leaving the chicken. Once the blend is ready, make light slits on the surface of the chicken, and place it in the marinade. The slits will ensure that the marinade seeps well into the chicken. Refrigerate this mix overnight. Bake the chicken in the oven for about 20 minutes at 400°F, and enjoy hot.
Prawn Stuffed Eggs – Makes 12 Pieces
Ingredients
- Eggs, 6 nos, hard-boiled
- Prawns, 240 gm, cooked and finely chopped
- Mayonnaise, oil-free
- Salt, black pepper, crushed red chili, to taste
Preparation
Halve the eggs and remove the yolks from them. Mix the mayonnaise, salt, black pepper, and chili with the prawns to make a good stuffing. Simply put a spoon of the stuffing in the egg whites, and enjoy. You may also add capsicum, spring onions, or any other vegetables of your choice when on a phase apart from the attack phase of the diet to make the meal more delightful.
Lettuce Wraps – Serves 1
Ingredients
- Ground beef, lean, 100 gm
- Onion, finely minced, 1 tablespoon
- Garlic, crushed, 1 clove
- Fresh lettuce leaves (preferably butter lettuce)
- Dried oregano, dash
- Salt and black pepper, to taste
- Onion powder, dash
- Cayenne pepper, to taste
- Garlic powder, dash
- Cilantro, fresh, chopped, to taste
Preparation
Begin by adding minimal drops of oil in a skillet, and add the minced onion and crushed garlic to release their flavors. Once slightly golden brown, add in the ground beef, and allow it to cook for a few minutes, till it browns. Add in all the spices, including salt and black pepper, and add some water to allow the entire blend to simmer for about five to ten minutes. Let the water dry out completely and take it off the heat. Rinse and dry a lettuce leaf and put the ground beef mix at the center of it. Wrap up the leaf like a taco, and enjoy this delicious meal. For additional flavor add a few freshly chopped tomatoes and serve with some homemade salsa.
Turkey Burger – Serves 1
Ingredients
- Turkey mince, lean, 100 gm
- Fresh lettuce leaves
- Mushrooms, flat and large, 2 nos
- Oat bran, 1/2 tablespoon
- Egg white, 1
- Chicken stock, 1 cube
- Crushed red chili (optional)
- Salt and black pepper, to taste
- Additional herbs (optional)
Preparation
In a large bowl, add the turkey mince, the oat bran, and the cube of stock, and mix well. Then add the egg white, and mix until the egg white has blended well with the mince. If you find the mixture to be a little too sticky, add a little bit of oat bran to it. Add in the herbs and spices to blend them well. Once the entire mix is ready, take it in your hand and flatten it to form a patty. Ideally, it should be as large as the flat mushroom head. Grill the patty well for about 10-20 minutes, until it is thoroughly cooked. Place a fresh lettuce leaf on one of the flat mushrooms, followed by the patty. Place another lettuce leaf on top of the patty and then the flat mushroom head. Use homemade salsa or oil-free mayonnaise as a dressing if required to enjoy this delightful burger. Those looking for vegetarian options may use shredded tofu instead of the turkey mince.
It is interesting to note that all of these meals in the Dukan diet are greatly filling and satisfying, because of the kind of ingredients they contain, and the amounts they are prepared in. For instance, diet plans that allow you to survive only on salads may seem repulsive, but like the turkey burger mentioned above, that contains a little bit of everything, you can also be satisfied along with being full. These food ideas can be prepared and enjoyed among the various phases that it offers, while adhering to all the rules of each phase.
Do remember that the Dukan diet is basically a high-protein diet. This means you have to ensure that all your meals have one protein-rich ingredient that will fulfill this requirement. Follow this golden rule, and there is no reason why the Dukan diet will not work for you.
Disclaimer: This NutriNeat article is for informative purposes only, and should not be used as a replacement for expert medical advice.