dukan meniu

7/28/2019 dukan meniu

1/14

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
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2/14

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


3/14

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
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4/14

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.


5/14

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.


6/14

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!


7/14

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.


8/14

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.


9/14

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.


10/14

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.


11/14

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.


12/14

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.


13/14

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


14/14

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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