There’s no set Dukan Diet menu, instead there’s an allowed foods list which contains over 100 different foods which you must stick to but generally you can eat as much as you like. During the Attack phase you’re limited to 72 of the 100+ foods in order to kick-start your diet. The majority of the foods are lean and high in protein which means that you won’t feel hungry all the time like with other diets.
Attack Phase Allowed Foods
Here’s the list of 72 foods that are allowed during the Attack Phase. Additionally you eat 2 tablespoons of oat bran every day, Peirre Dukan recommends you have it as a galette (a pancake).
| Meat and offal | ||
| Beef steak | Fillet of beef | Sirloin steak |
| Roast beef | Rump steak | Tongue |
| Bresaola, air-dried/wind-dried beef | Veal escalope | Veal chop |
| Kidney | Calf’s liver | Pre-cooked ham slices (without any fat or rind) |
| Pre-cooked chicken and turkey slices (without any fat or rind) | Fat-reduced bacon | Game (venison, pheasant, partridge, hare, grouse) |
| Rabbit/hare | ||
| Fish | ||
| Bass | Cod (fresh) | Crab/ocean sticks (surimi) |
| Dab/lemon sole | Dover sole | Grey mullet |
| Haddock | Hake | Halibut |
| Herring | Mackerel | Monkfish |
| Plaice | Pollock/Coley | Rainbow trout/salmon trout |
| Red mullet | Salmon | Smoked salmon |
| Sardines | Sea bream | Skate |
| Swordfish | Tuna | Turbot |
| Whiting | Fish roe (cod, salmon, herring) | |
| Seafood | ||
| Calamari/squid | Clams | Cockles |
| Crab | Crawfish/crayfish | Dublin Bay prawns |
| Lobster | Mediterranean prawns | Mussels |
| Oysters | Prawns | Scallops |
| Shrimps | Whelks | |
| Poultry | ||
| Guinea fowl | Ostrich | Pigeon |
| Quail | Turkey | |
| Eggs | ||
| Hen’s eggs | Quail’s eggs | |
| Non-fat dairy products | ||
| Non-fat cottage cheese | Non-fat fromage frais | Non-fat Greek yoghurt |
| Non-fat yoghurt (plain or flavoured with aspartame) | Skimmed milk | |
| Vegetable Proteins | ||
| Tofu | ||
Cruise Phase Allowed Foods
In the Cruise Phase you can eat all the foods allowed in the Attack Phase plus the vegetables listed below on alternate days.
| Vegetables | ||
| Artichoke | Asparagus | Aubergine |
| Beetroot | Broccoli | Cabbage/Kale/Brussel sprouts |
| Carrot | Celery | Chicory |
| Courgette | Cucumber | Fennel |
| French beans/string beans/mangetout | Leek | Mushrooms |
| Onion | Palm hearts | Peppers (capsicum) |
| Pumpkin/marrow/squash | Radish | Rhubarb |
| Salad leaves: all types of lettuce, rocket etc | Soya beans | Spinach |
| Swede | Swiss chard | Tomatoes |
| Turnip | ||
Consolidation Phase Allowed Foods
- Same as Cruise Phase but you have vegetables every day
- fruit
- 2 slices of wholemeal bread with a scrape of low fat spread
- 1 portion of carbs per week, in the second half this increases to 2
- 1 celebration meal per week, in the second half this increases to 2
- back to the Attack Phase for one day per week (same day every week)
Sample Dukan Diet Menu
Here’s a sample Dukan Diet menu for the Attack phase.
Breakfast
- oat bran pancake
- turkey ham slices
- green tea
Lunch
- steamed trout/salmon with herbs
Dinner
- roast chicken breast (without skin)
Here’s a short video from ABC News that covers the phases towards the end.