Dukan Attack Phase Sample Menu

A few of my friends are starting the Dukan and have been feeling a little lost. I can relate. It seems a little overwhelming any time you start a new diet, especially one with strict rules like Dukan. But I will be the first to say IT IS SO WORTH IT!! I have lost 30 lbs since March and the majority of that is since May when I started Dukan. Like I mentioned in my Dukan Digest here, the attack phase is when you will drop weight the quickest because of all the protein you are eating. Your metabolism is working overtime to break it all down and the oat bran is ridding your body of the extra fat you don't want or need. A few key things in this phase is never let yourself get hungry and eat as much as you want.


These are all the foods you can eat unlimited amounts of throughout every stage and especially the attack:
Meat and Offal
Beef Steak
Filet of beef
Sirloin Steak
Roast Beef
Rump Steak
Tongue
Bresaola (air dried beef)
Veal escalope
Kidney
Calf's liver
Veal Chop
Cooked ham slices (no fat, no rind)
Cooked chicken and turkey slices (no fat, no rind)
Fat reduced bacon
Game - Venison, pheasant, partridge, grouse
Rabbit/Hare
Fish
Dab/Lemon sole
Dover sole
Fish roe - Cod, Salmon, Herring, Mullet
Cod
Grey Mullet
Hake
Halibut
Haddock
Monkfish
Mackerel
Plaice
Pollock/Coley
Rainbow Trout/Salmon Trout
Salmon
Sardines
Red Mullet
Sea Bass
Skate
Sea bream
Smoked Salmon
Swordfish
Tuna
Whiting
Turbot
Seafood
Clams
Cockles
Calamari/Squid
Crayfish
Lobster
Dublin Bay prawns
Mediterranean prawns/ Gambas
Mussels
Oysters
Scallops
Whelks
Prawns
Seafood sticks - surimi
Shrimp
Poultry
Chicken livers
Chicken
Guinea Fowl
Ostrich
Poussin
Pigeon
Quail
Turkey
Eggs
Hen's eggs
Quail's eggs
Virtually Fat-Free Dairy Products
Skim milk
Virtually fat-free quark
Virtually fat-free fromage frais
Virtually fat-free cottage cheese
Fat-free greek yogurt
Fat Free natural yoghurt (plain or no-sugar sweetener only)
Vegetable Protein
Tofu


A typical day on attack for me looks like this:
Breakfast
scrambled eggs with ham and non fat cheddar cheese, salsa and a little non fat greek yogurt on top
Coffee


Snack
Low-fat Yogurt with Oat Bran ( my fave is light and fit by yoplait)
Water


Lunch
A couple pieces of deli roast beef with mustard and oat bran bread recipe here
diet coke


Snack
Hardboiled egg
Water


Dinner
Delish Chipotle Lime Chicken with fat free cottage cheese and the same oat bran bread from lunch
Perrier 


Snack
Another Yogurt or 2 small pieces of Dark Chocolate


To not get terribly bored make sure to switch it up. Have pork chops with homemade BBQ sauce, steak on the grill, any kind of fish, and different sugar free jams on your bread. By day four you will probably curse my name, but STICK WITH IT!! You are almost done with attack and the first time you have veggies they will taste like heaven on a plate. You will see results you just have to stay motivated. 

Hope this helps :)