The Complete Dukan Diet Food List For All Phases

The Complete Dukan Diet Food List For All Phases

in Diets (April 13, 2016)
The Complete Dukan Diet Food List For All Phases

The Dukan Diet rules are simple, and as long as you follow them strictly, you can lose weight while eating as much as you want. The premise of this diet is that –

You don’t lose weight when you’re hungry.

Below is the ultimate Dukan diet food list with over 100 allowed food items: all pure protein foods for the first phase, the vegetables to enjoy in the second phase, what drinks are disallowed and what are the recommended ones.

All you need to know about the Dukan diet food list, you can find it here. Also, if you have questions, leave them in the comments below and we’ll be happy to answer.

Dukan Diet Food List

There are about 100 nutritious foods that you can choose from to satisfy your hunger during the 4 phases of the Dukan diet. In the first phase you will focus on eating protein-rich foods only, then you’ll combine them with vegetables.

The Dukan diet is a low-carb, low-fat, high-protein diet. Let’s see what are those foods that can help lose weight fast:

I. PROTEIN FOODS

Here is the Dukan diet food list for the first phase: The Attack Phase. You can eat any of these pure protein foods starting from day one of the Dukan diet.

1. Lean Meat

  • Beef tenderloin;
  • Filet mignon;
  • Buffalo;
  • Extra-lean ham;
  • Extra-lean Kosher;
  • Beef hot dogs;
  • Lean center-cut pork chops;
  • Lean slices of roast beef;
  • Pork tenderloin;
  • Pork loin roast;
  • Reduced-fat bacon;
  • Soy bacon;
  • Steak: flank, sirloin;
  • London broil;
  • Veal chops;
  • Veal scaloppini;
  • Venison.

2. Poultry

  • Chicken;
  • Chicken liver;
  • Cornish hen;
  • Fat-free turkey and chicken sausages;
  • Low-fat deli slices of chicken or turkey;
  • Ostrich steak;
  • Quail;
  • Turkey;
  • Wild duck.

3. Vegetarian Proteins

  • Seitan;
  • Soy foods and veggie burgers;
  • Tempeh;
  • Tofu.

4. Fish

  • Arctic char;
  • Catfish;
  • Cod;
  • Flounder;
  • Grouper;
  • Haddock;
  • Halibut and smoked halibut;
  • Herring;
  • Mackerel;
  • Mahi Mahi;
  • Monkfish;
  • Orange roughy;
  • Perch;
  • Red snapper;
  • Salmon or smoked salmon;
  • Sardines, fresh or canned in water;
  • Sea bass;
  • Shark;
  • Sole;
  • Surimi;
  • Swordfish;
  • Tilapia;
  • Trout;
  • Tuna, fresh or canned in water.

5. Shellfish

  • Clams;
  • Crab;
  • Crawfish, crayfish;
  • Lobster;
  • Mussels;
  • Octopus;
  • Oysters;
  • Scallops;
  • Shrimp;
  • Squid.

6. Fat-Free Dairy Products

You can eat all these dairy products, but make sure they are FAT-FREE:

  • Cottage cheese;
  • Cream cheese;
  • Milk;
  • Plain Greek yogurt;
  • Ricotta;
  • Sour cream.

7. Eggs

  • Chicken;
  • Quail;
  • Duck.

8. More

  • Sugar-free gelatin;
  • Shirataki noodles  (made from the Konjac root; is high in fiber, stimulates intestinal transit and has ZERO calories);
  • Goji berries (max 1 tbsp per day);
  • Oat bran (mandatory 1-2 tbsp per day);
  • Wheat gluten (max 4 tbsp per week).

II. VEGETABLES

Here is the Dukan diet food list for the second phase: The Cruise Phase. You can add any of these vegetables to your food list after you’re done with the attack phase. Here are the veggies:

  • Artichoke;
  • Asparagus;
  • Bean sprouts;
  • Beet;
  • Broccoli;
  • Brussels sprouts;
  • Cabbage;
  • Carrot;
  • Cauliflower;
  • Celery;
  • Cucumber;
  • Eggplant;
  • Endive;
  • Fennel;
  • Green beans;
  • Kale;
  • Lettuce, arugula, radicchio;
  • Mushrooms;
  • Okra;
  • Onions, leeks, shallots;
  • Palm Hearts;
  • Peppers;
  • Pumpkin;
  • Radishes;
  • Rhubarb;
  • Salad;
  • Spaghetti squash;
  • Squash;
  • Spinach;
  • Tomato;
  • Turnip;
  • Watercress;
  • Zucchini.

III. COOKING OIL

Starting from the second phase you can now use a teaspoon of olive oil to cook your meals. This food was introduced in the Dukan diet because is the healthiest option for cooking: is rich in omega 3 fatty acids and vitamin E.

IV. DRINKS

Water, sugar-free coffee, diet coke, and sugar-free tea are the drinks allowed during all phases of the Dukan Diet. The only things you can add to your coffee are skimmed milk and stevia.

Alcohol is not allowed during the first and the second phase. For best results, you should avoid it during the entire weight loss process. Don’t forget –

When you’re thirsty, water is the only thing your body needs.

These are all the foods I can think about that are allowed during the Dukan diet program. If you know other foods that should be on the Dukan diet food list, just comment below and I will update the article with the new information. Also, questions are welcome!

70 Comments

  1. Hi , so I went through everything and I only have 1 question. Is this diet strictly for loosing weight or can I use this diet to be more healthy and to fuel my body for my gym sessions?

    Reply

  2. These look delicious, love the fact you made these with turkey. I think using turkey makes a little softer meatball, perfect for this time of year.

    Reply

  6. I followed this diet for 3 months and lost 20kgs. This article is the the begining of the diet, there are 2 more phases and exercise is a requirement. 30 mins a day of walking would do it. I did more than that. If you seem to stop losing weight then up exercise to 1 hour until weight starts reducing again.

    Reply

  7. How does the protein breads,coconut flour and eggs fit into this diet. In reality you should be able to eat it

    Reply

  10. Hi, I would like to know if Coconutmilk is useful when doing this diet. It is very low in everything and it tastes better then skimmed milk.

    Reply

  11. So breakfast, lunch and dinner the only thing I get to eat is just lean meat right? Can I have snacks of course if it’s on the list in between meals?

    Reply

    1. It sure does Kellie but you have to follow the directions. Don’t cheat….in the end you are only cheating yourself.
      They have very good advice.
      There are also books about the diet plan and recipe books that are yummy enough for the whole family. Written by Pierre Dukan. Actually a great read and very easy to follow.
      The only way you’re going to know for yourself is try it!

      All the best.

      Reply

    2. Chick peas are not one of the allowed foods. This is what hummus is made of. I’m guessing no go with the hummus portion.

      Reply

    1. Hi Shelby,

      Parsnips are not included in this list, but since they are very similar to carrots, you can consume them moderately. Be careful to include no more than one serving per week (that’s 1-2 medium carrots per week) because they are high in sugar, and it can sabotage your progress.

      Reply

      1. Parsnips are not like carrots, they are more like potatoes in carb content, carrots 8.2 g per 100 grams, parsnips 17.1g per 100 grams. cheers.

  17. Can I drink sugar free squash (cordial)?

    Can I use unsweetened almond milk?

    Can I exercise and what are the recommendations besides walking?

    Is protein powder okay to use to make protein shakes or in recipes?

    Thanks,
    Angela

    Reply

  21. In the attack phase (the first phase) you can not eat any vegetables?
    And can I cook food in sunflower oil or some other kind of oil, or else all the food will burn….
    Thanks

    Reply

    2. Bake your meat instead of cooking in a pan! You shouldn’t need any oil to do this. Vegetables have sugar and carbs, which is what they are trying to avoid for phase 1. They are introduced in phase 2 though 🙂

      Reply

      1. I have a clay oven baker that needs no oil no matter what I’m cooking. Can I use it still?

  25. This diet would be very restricting for vegans. Would you still recommend this diet to them? Also are you allowed to do more vigorous exercise during this diet or is it only low intensity exercise?

    Reply

    1. I read in his book too much heavy exercise can make muscle which weighs more than fat and can be disheartening to people losing weight as it can appear it’s not working. Just gentle walking is enough for now….it increases as the diet plan progresses.

      Reply

    2. i did this diet for 3 month with HIIT exercises 3-4 a week. I lost about 40 lbs. I took break for 3 month gained like 5lb. Now, I want to do another -20lb.

      Reply

    1. Because fruits are incredible high in sugar. But you can eat them in the third phase. With the exception of cherries and bananas.

      Reply

  28. hi I am on this Fitneass.com sit looking at this diet, is there a more thorough site about this diet, perhaps whoever is answering the questions to these posts? Desperate to lose weight…..Michelle

    Reply

    2. Just google Dukan Diet.
      There are great books out there too which give you a better understanding of the theory behind it.
      It’s really interesting to read and the recipe books are great.
      ….and from past experience it works. But you need to be comitted and it needs to be right for you.

      Reply

  30. So in phase one meals can only be prepared by baking, broiling, or grilling, is that correct?

    Reply

  31. If you cannot use oil to cook during the Attack phase, how do you cook the meats? Can you use a spray if something such as PAM to make sure the food doesnt stick to the pan/grill/bake dish?

    Reply

    1. Kimberly, during the first phase, I plan to cook my food on my Forman grill. You can spray the grill but you don’t necessarily have to put oil on the food.

      Reply

  33. I can’t find oat bran at my local market, is there anything else that I can substitute it with?

    Reply

      2. Can one teaspoon of coconut oil be substituted for olive oil? What’s your opinion between the two nutritionally?

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