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Dukan Diet Food

Yesterday I talked about the Dukan Diet and what you should expect. Today I want to give you a list of approved foods this is basic and straight to the point. Before I get into today’s post I’m going to talk about restrictions. If you are vegan, vegetarian or gluten-free keep reading. If you are here just for the basic grocery list then skip to

You may face some difficulties if you have restrictions as the Dukan Diet is pretty restrictive as is.  If you want to dare to try this already restrictive diet with even more limitations then please keep on reading.

Supplements recommended? Not as a formal part of the diet, but you might consider a multivitamin or omega-3 from fish oil, according to a company representative.

Vegetarian or Vegan: There’s no meatless track, and vegans may find Dukan especially difficult. In the Attack phase, you’d have to eat a lot of tofu and seitan – Dukan’s only all-you-can-eat protein options – to achieve the protein level and fullness a meat-eater can enjoy. While soy steaks, milk, yogurt, tempeh, and veggie burgers are permitted, Dukan recommends these meatless protein choices sparingly because they’re higher in carbs and may hamper weight loss. Lacto-ovo vegetarians, who eat eggs and dairy, might find the Attack phase more doable. Reintroducing veggies in Cruise, then some more carbs in subsequent phases will help.

Gluten-Free: Dukan is based on naturally gluten-free foods such as eggs, meats and veggies. Just be careful when re-incorporating grains, and make sure to buy gluten-free oat bran. Low-Salt: With some vigilance toward high-sodium protein culprits, you should be able to stay below any sodium target – as long as you skip the recommended pound of shrimp (it packs 2,500 milligrams) and avoid the salt shaker.

Kosher: Yes, you have the freedom to use only kosher ingredients.

Now on to the basic grocery list.

Basic Grocery List


  • Including lean beef, veal, pork, poultry, turkey, low-fat ham and venison, and organ meat including liver and tongue


  • Like shellfish


Vegetable protein

  • Such as tofu and seitan

Nonfat dairy

No-calorie drinks (yes, even diet soda)

Oat bran: 1 1/2 tablespoons required

Spices and herbs are encouraged

Cruise: In this phase, you’ll add back certain all-you-can-eat vegetables – the nonstarchy ones.


  • These include cucumbers, mushrooms, zucchini, peppers, and salad greens

Oat bran: 2 tablespoons required

Still, Dukan recommends alternating one day of the “pure-protein” Attack phase with one day of protein plus vegetables. (A five-day protein than five-day protein-plus-vegetables plan is also an option). You’ll continue alternating until you reach your goal weight.

Consolidation: Now, the name of the game is keeping the pounds off. You’re very vulnerable to weight regain, says Dukan, and the only option is a transition phase that lasts five days for every pound you’ve lost.

Each day you can have:

  • Proteins: all you can eat
  • Vegetables: all you can eat
  • A serving of fruit
  • Two slices of whole-grain bread
  • Cheese: and 1 1/2 ounces
  • Oat bran, 2 tablespoons required

Each week, you’re also allowed two servings of the following:

  • Two servings of starchy foods like pasta or quinoa
  • Three specific protein indulgences (leg of lamb, roast pork and cooked ham)
  • One or two “celebration meals” where you can eat anything you want, provided you don’t binge or have them back-to-back

You’re still required to revert to the “pure-protein” Attack phase once per week.

Permanent Stabilization: Freedom! (Kind Of) You can now eat whatever you want six days out of the week, provided you don’t abandon what you learned during Consolidation. And 3 daily tablespoons of oat bran are now a must. The seventh day is a purest-of-pure protein day that mirrors the Attack phase, but restricts, even more, the acceptable foods list. As its name suggests, this phase is meant to last a lifetime.

What Can’t I Eat on Dukan Diet?

Craving something else that’s not allowed for the phase you’re in? Cheating is expressly forbidden. As small as the lapse may be, will be like puncturing a balloon with a needle,” warns Dukan.

Depending on the phase you’re in, you can’t have:

  • Anything that’s not protein during Attack
  • Starchy vegetables during Cruise
  • Alcohol, until you reach the Consolidation phase

What Foods Should I Limit on Dukan Diet?

The phase you’re in determines what you can have. Here are some daily limitations:

  • Veggies: from nil during the Attack phase to some during Cruise, then all you can eat
  • A serving of fruit
  • Two slices of whole-grain bread
  • Cheese: and 1 1/2 ounces

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.

Thank You

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Hello, my name Is Amanda and I'm the woman behind AmandaExplainsIt. I'm a Free Spirit, coffee sipping blogger and I embrace all of the messy parts of life.I'm a mommy of two precious doggies and an advocate for food allergies, animals, and nutrition In real life. I've always loved writing and writing a blog fulfills that. I'm all about spirituality and going with the flow of things. I'm new to the beauty world and I'm excited to share what I learn along the way. Come back often because I post often and I post things related to but not limited to Beauty Reviews, Product Reviews, Spirituality, Nutrition and Food Allergies, and Gluten-Free Recipes. If you like what you read let's be friends. ~XOXO A.

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