dukan meniu
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MondayBreakfast
Warm drink
Low fat cottage cheese
2 slices of grilled chicken breast
Lunch
Indian chicken
Low fat yoghurt
Tea
Cinnamon Oat Bran Pancakes
Dinner
Garlic Tiger Prawns
Garlic chicken slices
TuesdayBreakfast
Warm drink
Omelette
Several ham slices (less than 5% fat)
Lunch
Trout with herbs
Prawns
Tea
Tea or coffee without sugar
Vanilla Oat Bran Porridge
Dinner
Hard boiled eggs
Dukan Mayo
WednesdayDay 3Breakfast
Warm drink
Low fat cream cheese
Turkey ham slices
http://mydukandiet.com/recipes/garlic-tiger-prawns.htmlhttp://mydukandiet.com/recipes/garlic-tiger-prawns.htmlhttp://mydukandiet.com/recipes/garlic-tiger-prawns.htmlhttp://mydukandiet.com/recipes/trout-with-herbs.htmlhttp://mydukandiet.com/recipes/trout-with-herbs.htmlhttp://mydukandiet.com/recipes/vanilla-oat-bran-porridge.htmlhttp://mydukandiet.com/recipes/vanilla-oat-bran-porridge.htmlhttp://mydukandiet.com/recipes/hard-boiled-eggs.htmlhttp://mydukandiet.com/recipes/hard-boiled-eggs.htmlhttp://mydukandiet.com/recipes/dukan-mayonnaise.htmlhttp://mydukandiet.com/recipes/dukan-mayonnaise.htmlhttp://mydukandiet.com/recipes/dukan-mayonnaise.htmlhttp://mydukandiet.com/recipes/hard-boiled-eggs.htmlhttp://mydukandiet.com/recipes/vanilla-oat-bran-porridge.htmlhttp://mydukandiet.com/recipes/trout-with-herbs.htmlhttp://mydukandiet.com/recipes/garlic-tiger-prawns.html -
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Lunch
Grilled chicken breast
Muesli ice-cream
Tea
Pink Cheesecake Cupcakes
Dinner
Oat bran chicken nuggets
Kogel Mogel
ThursdayDay 4Breakfast
Warm drink
Scrambled eggs
Low fat cream cheese
Lunch
Chicken Curry
Tea
Tea or coffee, no sugar
Oat bran muffins
Dinner
Salmon Soup
FridayDay 5Breakfast
Warm drink
Low fat yoghurt with oat bran
Lunch
Steamed fish with herbs Low fat cottage cheese
Tea
Surimi sticks
Dinner
Peppered beef steak
http://mydukandiet.com/recipes/muesli-ice-cream.htmlhttp://mydukandiet.com/recipes/muesli-ice-cream.htmlhttp://mydukandiet.com/recipes/muesli-ice-cream.htmlhttp://mydukandiet.com/recipes/pink-cheesecake-cupcakes.htmlhttp://mydukandiet.com/recipes/pink-cheesecake-cupcakes.htmlhttp://mydukandiet.com/recipes/kogel-mogel.htmlhttp://mydukandiet.com/recipes/kogel-mogel.htmlhttp://mydukandiet.com/recipes/chicken-curry.htmlhttp://mydukandiet.com/recipes/chicken-curry.htmlhttp://mydukandiet.com/recipes/salmon-soup.htmlhttp://mydukandiet.com/recipes/salmon-soup.htmlhttp://mydukandiet.com/recipes/salmon-soup.htmlhttp://mydukandiet.com/recipes/chicken-curry.htmlhttp://mydukandiet.com/recipes/kogel-mogel.htmlhttp://mydukandiet.com/recipes/pink-cheesecake-cupcakes.htmlhttp://mydukandiet.com/recipes/muesli-ice-cream.html -
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SaturdayDay 6Breakfast
Warm drink
Mint & Curry Omelette
Lunch
Grilled turkey breast steaks
Ham slices
Tea
Oat bran cookies
Diet soda
Dinner
Baked Turkey Meatballs
SundayDay 7Breakfast
Warm drink
Soft Boiled Eggs with Meaty Crisps
Lunch
Smoked Salmon Appetizers
Oat bran pancake
Tea
Tea or coffee without sugar
Dinner
Roast Chicken (without skin)
What to drink on the Dukan Diet
Drinking plenty is a very important part of the Dukan diet, especially during protein days. The suggested 2-3 litres of liquids per
day can seem like a daunting task when you start the diet, however you will quickly learn that it's not only managable, but c an
help you enjoy your meals and avoid cravings.
One thing we should get out of the way first is that liquids does not mean just water. You are encouraged to drink with every
meal any of the following:
water
bottled, sparkling, or tap
tea
http://mydukandiet.com/recipes/oat-bran-cookies.htmlhttp://mydukandiet.com/recipes/oat-bran-cookies.htmlhttp://mydukandiet.com/recipes/baked-turkey-meatballs.htmlhttp://mydukandiet.com/recipes/baked-turkey-meatballs.htmlhttp://mydukandiet.com/recipes/soft-boiled-eggs-with-crispy-ham.htmlhttp://mydukandiet.com/recipes/soft-boiled-eggs-with-crispy-ham.htmlhttp://mydukandiet.com/recipes/smoked-salmon-appetizers.htmlhttp://mydukandiet.com/recipes/smoked-salmon-appetizers.htmlhttp://mydukandiet.com/recipes/roast-chicken.htmlhttp://mydukandiet.com/recipes/roast-chicken.htmlhttp://mydukandiet.com/recipes/roast-chicken.htmlhttp://mydukandiet.com/recipes/smoked-salmon-appetizers.htmlhttp://mydukandiet.com/recipes/soft-boiled-eggs-with-crispy-ham.htmlhttp://mydukandiet.com/recipes/baked-turkey-meatballs.htmlhttp://mydukandiet.com/recipes/oat-bran-cookies.html -
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no sugar, but you can use sweeteners or skimmed milk; herbal tea is allowed too
coffe
no sugar, but you can use sweeteners or skimmed milk
diet sodas
diet pepsi, coke zero, or any other sugar-free drink
Vietnamese Beef
IngredientsBlack pepper to tasteCoriander leaves a fewGarlic clove 4, crushedGinger 1 large pieceOyster sauce 1 table spoon
Sirloin Steak 400gSoy sauce (low sodium) 2 table spoons
Instructions
1.Grate the ginger and chop the coriander leaves.2.Cut the beef into 1cm ( about in) cubes.3.Mix the meat with the soy sauce, oyster sauce, ginger and black pepper, and leave to marinate for 30 minutes.
4.Cook with the garlic over a high heat for 10-15 seconds, stirring quickly.
5.Garnish with coriander leaves.
ingrediente
piper negru dupa gustfrunze de coriandru ctevacel de usturoi 4, zdrobitghimbir 1 bucat mare
Oyster sos 1 lingur de mas Muchi de Steak 400gSos de soia (coninut sczut de sodiu) 2 linguri de mas
instruciuni
1 .Grtar ghimbir si se toaca frunzele de coriandru.2.Tiai carnea de vit n 1cm (aproximativ in) cuburi.3.Se amestec carnea cu sosul de soia, sos de stridii, ghimbir i piper negru, i se las la marinat timp de 30 minute.
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Cinnamon Pancakes
Ingredients
Cinnamon1/2 tsp
Eggs1
Oat bran3 tbsp
Sweetener2 tbsp (optional)
Vanilla yoghurt (low fat)2 tbsp (low fat)
Instructions
1Whisk the egg and then slowly whisk in the vanilla yoghurt.
2Stir in the sweetener, cinnamon and oat bran.
3Use some spray oil to heat up a frying pan and pour the mixture in, cooking for a couple of minutes on each side until brown.ingrediente
Scorioar 1/2 linguritaOua 1Ovz, tre 3 linguri2 linguri ndulcitor (opional)Vanilie iaurt (coninut sczut de grsimi) 2 linguri(coninut sczut de grsimi)
instruciuni1 Bateti ou i apoi ncet mturic n iaurt de vanilie.2 Se amestec ndulcitor, scorioar i tre de ovz.3 Utilizai unele ulei de spray pentru a nclzi o tigaie i se toarn amestecul n, gtit pentru cateva minute pefiecare parte, pn cnd maro.
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Garlic tiger prawns
Ingredients
Garlic clove 1
Natural yoghurt (fat free) a few table spoons
Tiger prawns a few handfuls
Instructions
1.Take some already cooked tiger prawns
2.Mix one crushed garlic clove into a few spoonfuls of natural yoghurt3.Dip in your prawns and enjoy!
ingredienteCel de usturoi 1Iaurt natural (fara grasimi) cteva linguri de masTiger creveti un pumni cteva
instruciuni1. Ia unele crevei deja fierte tigru2. Se amestec un catel de usturoi pisat ntr-un linguri de iaurt natural cteva3. Scufundati n crevei i bucurai-v!
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Trout with herbs
Ingredients
Herbes de Provenceto taste
Pepperto taste
Saltto taste
Trout fillet1
Instructions
1.Clean the trout fillet and cut into pieces.
2.Mix all the herbs and sprinkle on the meat.3.Heat up a non-stick pan and cook until done.IngredientsHerbes de Provenceto tastePepperto tasteSaltto tasteTrout fillet 1
Instructions1. Clean the trout fillet and cut into pieces.2. Mix all the herbs and sprinkle on the meat.3. Heat up a non-stick pan and cook until done.
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Vanilla Oat Bran Porridge
Ingredients
Oat bran3 table spoons
Skimmed milk100-150ml
Sweetener1-2 table spoons
Vanilla extract1-2 tea spoons
Instructions
1.Measure 3 table spoons of oat bran into a cup or a small bowl and pour in the milk.
2.Add 1-2 table spoons of sweetener, depending on your preference, add the vanilla extract and mix everything together.3.Heat up the bowin a microwave for 1 minute.4.Stir the mixture and let the oat bran soak for a while.5.Once thickened you can heat it up for another 30 econds in the microwave.
ingredienteTre de ovz 3 linguri de masLapte degresat 100-150ml1-2 linguri de ndulcitor de masExtract de vanilie 1-2 linguri de ceai
instruciuni1. Msura 3 linguri de mas de tre de ovz ntr-o ceac sau un bol mic i se toarn n lapte.2. Adugai 1-2 linguri de mas de ndulcitor, n funcie de preferina dvs., adugai extract de vanilie ise amestec totul mpreun.3. Se nclzete pn bowin un cuptor cu microunde timp de 1 minut.4. Se amestec i lsai amestecul tre de ovz se nmoaie timp de o vreme.5. Odat ce ngroat l putei nclzi pentru alte 30 de secunde n cuptorul cu microunde.
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Muesli Ice-creamIngredients
Cream cheese (fat free)60g
Eggs1Oat bran4 table spoonsOrange aroma20 dropsSkimmed milk0.25 litreSweetener3 table spoonsVanilla podshalf
Instructions
1.Cut the vanilla pod along the middle and put into a pot with the skimmed milk. Heat up until it boils.
2.Once the milk is boiling take it off the heat, remove the vanilla pod and add the oat bran together with 1 table spoon of
sweetener.
3.Put the pot back on low heat and slowly cook until the oat bran fully swells.4.Beat the egg as if making an omelette and mix it into the milk & oat bran. Take the pot of the stove.5.Mix the cream cheese in a bowl with the remaining sweetener and add to the oat bran mass.6.Put the mixture into glasses or ramekins and let it cool down (about 30 minutes at room temperature).
7.Place the desert in the freezer for at least 4 hours. Mix every hour to prevent crystallisation.ingrediente
Crema de branza (fara grasimi) 60gOua 1Tre de ovz 4 linguri de masOrange arom 20 picturiLapte degresat 0.25 litri3 linguri ndulcitor de masvanilie podshalf
instruciuni1. Tiai de-a lungul pod de vanilie din mijloc i a pus ntr-o oal cu lapte degresat. Se nclzete pncnd se fierbe.2. Odata ce laptele fierbe ia-l de caldura, scoatei capsula de vanilie i se adaug tre de ovz,mpreun cu lingura tabelul 1 de ndulcitor.3. Pune oala din nou la foc mic i se fierbe pn ncet tre de ovz integral swells.4. Bate oul ca i cum ar face o omlet i se amestec n tre de ovz lapte &. Luai oala de aragaz.5. Se amestec crema de brnz ntr-un castron cu ndulcitor rmas i se adaug la masa tre deovz.
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6. Pune amestecul in pahare sau ramekins i lsai-l s se rceasc (aproximativ 30 de minute latemperatura camerei).7. Aezai n deert congelator timp de cel puin 4 ore. Se amestec la fiecare or, pentru a prevenicristalizare.
Pink Cheesecake CupcakesIngredientsCream cheese (fat free)8 ouncesEggs5Red food colouring1 dropSour cream (fat free)8 ouncesSweetener2 cupsVanilla extract2 tsp
Instructions
1Preheat oven to 175 degrees C and line cupcake pans with cupcake papers. Cream together the cream cheese and 1 cup ofsweetener. stir in the eggs one at a time, then mix in 1 tsp of vanilla. Spoon into cupcake pans to fill about 3/4 full.
2Cook for 30 minutes in the preheated oven until golden brown. once cooked, remove from the oven and cool for 5 to 10minutes.3To make the sour cream topping, whisk together the sour cream, rest of the vanilla extract and food colouring. stir in 1 cupsweetener until smooth. Spoon into the well on the top of each cupcake.4Return to the oven and cook for an additional 5 to 7 Minutes until set. Set cupcake pans on racks to cool, do not removecupcakes from the pan until they are completely cool
5Optionally: for lemon cheesecake cupcakes replace the vanilla extract in the cupcake recipe with 1/2 tsp lemon juice.ingredienteCrema de branza (fara grasimi) 8 unciiou 5Colorant alimentar rou 1 picturSmantana (fara grasimi) 8 unciindulcitor 2 cestiExtract de vanilie 2 lingurite
instruciuni1. Incalziti cuptorul la 175 grade C i buctrie cupcake linie cu acte cupcake. Crema mpreun crema debrnz i 1 ceasca de indulcitor. se amestec n ouale unul cate unul la un moment dat, apoi seamestec n 1 lingurita de vanilie. Turnati n buctrie cupcake pentru a umple aproximativ 3/4 plin.2. Gatiti timp de 30 de minute n cuptorul prenclzit pana se rumeneste. odat fierte, se scoate dincuptor i se rcete timp de 5 pn la 10 minute.3. Pentru a face smantana topping, amestecati mpreun smantana, restulde extract de vanilie icolorant alimentar. se amestec n ndulcitor 1 ceasca pana se omogenizeaza. Turnati n bine pe parteade sus a fiecarei briose.
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4. ntoarcei-v la cuptor si gatiti pentru o suplimentare de 5 pana la 7 minute pn la set. Set debuctrie cupcake pe rafturi s se rceasc, nu scoatei prajiturele din tigaie pn cnd sunt completrece5. Opional: pentru prjitur cu brnz de lamaie prajiturele nlocui extract de vanilie din reteta Cupcakecu 1/2 lingurita suc de lamaie.
Chicken CurryIngredients
Chicken breasts2-3 breasts
Curry spiceto taste
Onions1 medium sized
Yogurt (fat free)1 pot (0% fat)
Instructions
1.Cut the chicken breast into chunks and cover in curry spice. Chop the onion into small pieces.2.Heatup the pan and cook the meat and onion for a few minutes.3.Mix 0% yoghurt with some more curry spice and add to the meat.
4.Leave to simmer on low heat until thoroughly cooked.
Chicken breasts 2-3 breastsCurry spiceto tasteOnions 1 medium sizedYogurt (fat free)1 pot (0% fat)
Instructions1. Cut the chicken breast into chunks and cover in curry spice. Chop the onion into small pieces.2. Heatup the pan and cook the meat and onion for a few minutes.3 .Mix 0% yoghurt with some more curry spice and add to the meat.4. Leave to simmer on low heat until thoroughly cooked.
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Oat bran cookiesIngredients
Baking powder1 tea spoon
Eggs1
Oat bran3 table spoons
Sweetener1 table spoon
Yogurt (fat free)2-3 table spoons
Instructions
1Pre-heat the oven to 180C2 Mix all the ingredients in a bowl into a thick and smooth mass.3 Pour the mixture into a baking tray or muffin form4 Bake the mass for about 15minutes at 180C5 Tip For a crunchy version: after 15 minutes remove the cookies from the oven and than remove them from the muffin trays
carefully. Place the cookies upside down in the oven again and bake them for another 10 - 15 minutes. Now the cookies are soft
inside and crunchy outside.IngredientsBaking powder 1 tea spoonEggs 1Oat bran 3 table spoonsSweetener 1 table spoonYogurt (fat free )2-3 table spoons
Instructions
1 Pre-heat the oven to 180C2 Mix all the ingredients in a bowl into a thick and smooth mass.3 Pour the mixture into a baking tray or muffin form4 Bake the mass for about 15minutes at 180C5 Tip For a crunchy version: after 15 minutes remove the cookies from the oven and than remove themfrom the muffin trays carefully. Place the cookies upside down in the oven again and bake them foranother 10 - 15 minutes. Now the cookies are soft inside and crunchy outside.
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Baked Turkey MeatballsIngredientsBlack pepperto tasteCottage Cheese (fat free)1/4 cup
Dijon mustard1 table spoonDried Oregano1/2 tea spoonDried Parsley1/2 tea spoonDried Sage1/2 tea spoonEggs1Garlic clove2Oat bran4 table spoonsOlive Oil SprayOnions1Turkey mince700g
Instructions
1.Pre-heat oven to 180C degrees. Lightly spray a baking dish with Olive Oil spray, wipe away excess with paper towel.2.Finely dice Garlic and grate the Onion.3.Place Garlic and Onion (juice also) into a small frying pan and cook for 5 minutes to take the rawness out of the onion.4.Place all ingredients in a large bowl.5.Mix well with hands to incorporate all ingredients.
6.Roll mixture into balls and place in baking dish.
7.Bake in the oven for 40 minutes, turning after 20.8.Serve alone or with a dipping sauce.IngredientsBlack pepperto tasteCottage Cheese (fat free) 1/4 cupDijon mustard 1 table spoonDried Oregano 1/2 tea spoon
Dried Parsley 1/2 tea spoonDried Sage 1/2 tea spoonEggs 1Garlic clove 2Oat bran 4 table spoonsOlive Oil SprayOnions 1Turkey mince 700g
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Instructions1. Pre-heat oven to 180C degrees. Lightly spray a baking dish with Olive Oil spray, wipe away excesswith paper towel.2. Finely dice Garlic and grate the Onion.3 .Place Garlic and Onion (juice also) into a small frying pan and cook for 5 minutes to take the rawnessout of the onion.4. Place all ingredients in a large bowl.5. Mix well with hands to incorporate all ingredients.6. Roll mixture into balls and place in baking dish.7. Bake in the oven for 40 minutes, turning after 20.8. Serve alone or with a dipping sauce.
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