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General Practice 2023

10 Dukan recipes for the attack phase

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10 Dukan recipes for the attack phase
10 Dukan recipes for the attack phase
Anonim

The Dukan diet is a diet program for weight loss, created by a French doctor Pierre Dukan. This diet is adjusted over time, is based on the restriction of foods rich in carbohydrates and is divided into 4 phases: attack, cruise, consolidation and stabilization.

The first phase of the diet, called the attack phase, lasts from 2 to 7 days and can promote weight loss of up to 3 kg. During this phase, you can eat animal protein, such as low-fat milk and dairy products, lean meats, fish, seafood, eggs and chicken; plant proteins such as seitan, tempeh or tofu; sugar-free gelatins; and shirataki noodles.

Also, you are allowed to eat up to 4 tablespoons of gluten flour per week, 1 tablespoon of Goji berry and 1 and ½ tablespoons of oat bran per day. See more details on how to do the Dukan diet.

Foods with carbohydrates, such as bread, rice, fruits and sweets, industrialized foods, such as smoked meats, and fatty foods, such as olive oil, whole milk and yogurt, and fatty meats are prohibited at this stage.

Here are 10 he althy and tasty Dukan recipes for a varied diet during the attack phase:

1. Shirataki carbonara noodles

Ingredients:

  • 200 g shirataki noodles;
  • 1 egg;
  • 1 egg white;
  • 100 ml of water;
  • ½ teaspoon of s alt.

Preparation method:

Put enough water to cover the noodles to boil. Add the shirataki and let it cook for 10 minutes. Drain the water and reserve. Place the egg, egg white and s alt in a small bowl and mix well until smooth.Transfer this mixture to the shirataki pan and place over low heat for another 2 minutes until the egg mixture is cooked. Serve while still warm.

2. Protein cheese bread

Ingredients:

  • 1 egg;
  • 6 tablespoons of skimmed milk powder;
  • 1 tablespoon light curd;
  • 1 tablespoon chopped ricotta;
  • 1 tablespoon of chemical baking powder.

Preparation method:

Preheat the oven to 160°C. Mix well and carefully all the ingredients in a bowl. Pour the mixture into individual silicone molds halfway up and bake in the oven for 15 to 20 minutes. If you prefer, you can bake in the microwave for 2 to 3 minutes. Allow to cool and serve.

3. Frying pan pizza

Ingredients:

  • 1 tablespoon oat bran;
  • 1 tablespoon skim milk powder;
  • 1 egg;
  • 1 teaspoon powdered chemical yeast;
  • 1/2 teaspoon of oregano
  • 1 tablespoon of light curd.

Preparation method:

Mix the egg, oat bran and powdered milk well in a bowl. Add the yeast and stir carefully. Heat a non-stick frying pan and place the dough, spreading it well. Let it cook for 2 minutes and turn to cook on the other side for another 2 minutes. Remove from the skillet, spread the cheese, sprinkle with the oregano and serve.

4. Oatmeal Pancake

Ingredients:

  • 1 egg;
  • 1 and ½ tablespoon of oat bran;
  • 4 tablespoons of skim milk.

Preparation method:

In a bowl, mix all the ingredients well. Heat a nonstick skillet over medium heat and, when hot, add the mixture. Cook for 5 minutes or until golden.

5. Tuna souffle

Ingredients:

  • ½ cup skim milk;
  • 2 eggs;
  • 1 and ½ tablespoon of oatmeal;
  • 2 tablespoons of light curd;
  • 120g light canned tuna (in water);
  • 1 tablespoon of chemical baking powder;
  • 1/2 teaspoon of s alt.

Preparation method:

Mix all the ingredients with a fork, except the tuna and the yeast, until a homogeneous mixture is obtained. Add the yeast and mix carefully with a spoon. Add the tuna, wrapping the dough. Put the mixture in individual silicone molds and bake in the microwave for 5 minutes or take it to the preheated oven at 180ºC for 15 to 20 minutes. Wait for it to cool and serve.

6. Yogurt cake

Ingredients:

  • 170 g of low-fat yogurt;
  • 6 tablespoons of skimmed milk powder;
  • 2 tablespoons of powdered sweetener Stevia or xylitol;
  • 4 tablespoons of oat bran;
  • 6 eggs;
  • 1 tablespoon of chemical baking powder.

Preparation method:

Preheat the oven to 180ºC. Beat the egg whites and reserve. Mix all the ingredients well with a spoon, except the egg whites and the yeast. Add, stirring carefully, the snow whites and the yeast, until the mixture is homogeneous. Pour the mixture into a small pan and bake in the oven for 35 minutes. This recipe makes 5 servings.

7. Chicken breast with yogurt sauce

Ingredients:

  • 500 g skinless chicken breast;
  • 1 teaspoon of herbs to taste;
  • 1 teaspoon of s alt;
  • 2 tablespoons of water;
  • Black pepper to taste;
  • 200 g of low-fat plain yogurt.

Preparation method:

Cut the chicken into cubes and season with pepper, s alt and herbs. Heat a non-stick pan and add the chicken, water, and sauté over medium heat for 5 minutes or until golden. Add the yogurt and cook the chicken for another 20 minutes and serve. This recipe makes 4 servings.

8. Strawberry Protein Mousse

Ingredients:

  • 3 tablespoons unsweetened strawberry gelatin powder;
  • 100 ml of hot skim milk;
  • 200 ml cold skimmed milk;
  • 1 tablespoon of oat bran;

Preparation method:

Dissolve the strawberry gelatin in the hot milk. Put this mixture in the blender, add the cold milk, the oat bran and beat for 2 to 3 minutes. Place in the freezer for 10 minutes and serve.

9. Mug cake

Ingredients:

  • 1 egg;
  • 1 teaspoon ground cinnamon;
  • 1 tablespoon of oat bran;
  • 2 tablespoons of low-fat yogurt;
  • 1 teaspoon of chemical baking powder;
  • 2 tablespoons of skimmed milk powder;
  • 1 teaspoon of powdered sweetener sucralose or Stevia.

Preparation method:

In a mug, mix all the ingredients with a fork until smooth. Finally, add the yeast, stirring carefully with a spoon. Microwave for 2 minutes and serve hot or warm.

10. Milk bread

Ingredients:

  • 1 egg;
  • 6 tablespoons of skimmed milk powder;
  • 1 tablespoon of chemical baking powder;
  • ½ teaspoon of s alt.

Preparation method:

Beat the egg with a fork and mix the other ingredients, stirring carefully. Place the mixture in an individual silicone or glass form and bake in a preheated oven at 180ºC for approximately 10 minutes or until golden. Wait for it to cool and serve.

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