10+ Dukan Diet Attack Phase Recipes to Kickstart Your Weight Loss Journey

The Dukan Diet is a popular weight loss plan that focuses on high-protein and low-carbohydrate foods. During the initial stage, called the Attack Phase, you can kickstart your weight loss journey with delicious and satisfying recipes. These recipes are designed to help you feel full while staying true to the principles of the diet.

In this article, you will discover various recipes that are perfect for the Attack Phase. You’ll find options that cater to different tastes and preferences, making it easier for you to stick to your goals. Whether you’re a fan of savory dishes or something a little sweeter, there’s something here to suit your cravings.

1) Lemon Snow

Lemon Snow is a light and refreshing dessert perfect for the Attack Phase of the Dukan Diet. It’s simple to make and satisfies your sweet cravings without adding carbs. With a zesty lemon flavor, it’s like a fluffy cloud on your tongue.

To make Lemon Snow, you’ll need just a few ingredients. It’s a great way to enjoy a treat while sticking to your diet plan.

Ingredients

• 2 large eggs
• 2 tablespoons lemon juice
• Sweetener to taste
• A pinch of salt

Cooking Instructions

1. Separate the egg whites from the yolks in a bowl.
2. Whisk the egg whites with a pinch of salt until stiff peaks form.
3. In another bowl, mix the yolks with lemon juice and sweetener.
4. Gently fold the egg whites into the yolk mixture.
5. Spread the mixture on a baking sheet lined with parchment paper.
6. Bake at 290°F (143°C) for about 25-30 minutes until golden. Enjoy!

2) Tofu Chips

Tofu chips are a great snack to enjoy during the Dukan Diet attack phase. They are crispy, tasty, and can be made quickly. Plus, they offer a nice boost of protein.

To make them, start with firm tofu. Slice the tofu thinly and pat it dry to remove extra moisture. This helps achieve that crunchy texture.

You can season the slices with your favorite spices. A little salt, pepper, or garlic powder works well. Then, bake them or pan-fry until they turn golden brown.

Ingredients

• 1 block (200g) firm tofu
• Salt
• Pepper
• Garlic powder (optional)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Slice the tofu into thin chips.
3. Pat the slices dry with a paper towel.
4. Season with salt, pepper, and any other spices you like.
5. Place them on a baking sheet.
6. Bake for 15-20 minutes or until golden and crispy.

3) Lemon Egg Sauce

Lemon Egg Sauce is a tasty addition to your meals during the Dukan Diet’s Attack Phase. This sauce brings a fresh, tangy flavor that pairs perfectly with fish or cooked chicken.

To make this sauce, you’ll need just a few simple ingredients. The recipe is quick and easy, allowing you to enhance your favorite Dukan-friendly dishes.

Ingredients

• 2 large eggs
• 2 tablespoons lemon juice
• Salt and pepper to taste
• Fresh herbs (optional)

Cooking Instructions

1. Boil the eggs for about 8-10 minutes in water until they are hard-boiled.
2. Once cooled, peel the eggs and chop them finely.
3. In a bowl, mix the chopped eggs with lemon juice, salt, and pepper.
4. Stir in fresh herbs if desired.
5. Serve over your favorite protein. Enjoy!

4) Cottage Cheese Jelly

Cottage Cheese Jelly is a tasty snack that fits well into the Dukan Diet’s Attack Phase. It offers a creamy texture and a refreshing flavor, making it a satisfying choice when cravings hit.

To make this treat, you will need to use sugar-free gelatin. Mix it with cottage cheese for a protein boost. You can add flavorings like vanilla or some berries if allowed during your phase.

This dessert is simple to prepare and can be enjoyed any time of day. Plus, it brings a fun twist to your meal plan.

Ingredients

• 1 cup cottage cheese
• 1 packet sugar-free gelatin
• 1 cup water
• Optional: flavoring like vanilla extract

Cooking Instructions

1. Dissolve the sugar-free gelatin in boiling water.
2. Let it cool slightly, then mix in the cottage cheese.
3. Pour the mixture into a bowl and refrigerate until set, about 1-2 hours. Enjoy!

5) Oat Bran Granola

Oat bran granola is a tasty and healthy option during the Dukan Diet Attack Phase. It’s easy to make and provides a good source of fiber.

To prepare, you will need a few simple ingredients. Mixing oat bran with a sweetener brings out the flavor. Then, a quick microwave step helps to combine everything perfectly.

Eating this granola with yogurt makes for a satisfying meal. You can also enjoy it as a snack throughout the day.

Ingredients

• 1 cup oat bran
• 2 tablespoons sugar-free syrup

Cooking Instructions

1. Mix oat bran and syrup in a microwavable bowl.
2. Microwave on high for 1.5 minutes (about 750 watts).
3. Let cool before serving it with yogurt.

6) Petits Pains D’Avoine

Petits Pains D’Avoine are simple oat bran breads that fit perfectly into the Dukan Diet’s Attack Phase. They provide a delicious option for those looking to enjoy bread while staying on track with their diet.

You will need just a few ingredients to make these tasty treats. They are easy to prepare and can be enjoyed with various toppings.

Ingredients

• 2 tablespoons oat bran
• 1 egg
• 1 tablespoon non-fat Greek yogurt
• A pinch of salt
• Optional spices (like cinnamon) for flavor

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix the oat bran, egg, yogurt, and salt.
3. Stir until the mixture is smooth.
4. Shape the dough into small bread rounds.
5. Place them on a baking sheet.
6. Bake for about 15 minutes or until golden brown.

Enjoy your homemade Petits Pains D’Avoine!

7) Mackerel Patties

Mackerel patties are a quick and tasty option for the Dukan Diet Attack Phase. You can easily prepare them using canned mackerel. The patties are simple to make and perfect for meals or snacks.

To start, mash the canned mackerel in a bowl. Mix in a beaten egg, some chopped onions, and your favorite seasonings. This will help bind everything together and add flavor.

Shape the mixture into patties. You can then cook them on a non-stick skillet over medium heat (about 350°F or 175°C) for about 4-5 minutes on each side until golden brown.

Ingredients

• 1 can of mackerel
• 1 egg
• 1 small onion, chopped
• Salt and pepper to taste

Cooking Instructions

1. Mash the canned mackerel in a bowl.
2. Mix in the egg, onions, salt, and pepper.
3. Shape the mixture into patties.
4. Cook in a non-stick skillet over medium heat for 4-5 minutes on each side.

8) Tuna Patties

Tuna patties are a tasty option for the Dukan Diet’s attack phase. They are simple to make and packed with protein. You will enjoy their flavor and the ease of preparation.

To start, you need canned tuna, oat bran, egg, and some seasonings for taste. These ingredients create a satisfying meal that will keep you full.

Ingredients

• 12 oz. canned tuna in water
• 2 tbsp oat bran
• 1 egg
• 1/2 tsp salt
• 1/2 tsp pepper
• Optional: garlic or crushed red pepper for added flavor

Cooking Instructions

1. Drain the tuna and mix it with oat bran, egg, salt, and pepper.
2. Form the mixture into small patties.
3. Fry the patties in a non-stick pan over medium heat (about 350°F or 180°C) for 3-4 minutes on each side.
4. Serve warm and enjoy!

9) Crock Pot Balsamic Chicken

Crock Pot Balsamic Chicken is a simple and tasty recipe. You can prepare it easily with just a few ingredients. It’s perfect for busy days when you want a healthy meal without much effort.

For this recipe, you will need frozen chicken breasts, balsamic vinegar, garlic, and some vegetables like carrots and bell peppers. This dish is low in carbs, making it great for the Dukan Diet.

Ingredients

• 2 frozen chicken breasts
• 1/2 cup balsamic vinegar
• 2 cloves garlic, minced
• 1 cup mixed vegetables (like carrots and bell peppers)
• Salt and pepper to taste

Cooking Instructions

1. Place the frozen chicken breasts in your Crock Pot.
2. Add minced garlic and mixed vegetables on top.
3. Pour balsamic vinegar over everything.
4. Season with salt and pepper.
5. Cook on High for 4 hours or Low for 6-8 hours until chicken is cooked through.

10) Oat Bran Pancakes

Oat bran pancakes are a great choice during the Attack phase of the Dukan diet. They are simple to make and tasty too. You can enjoy them as a breakfast or a snack.

To make these pancakes, you’ll need some easy ingredients. You will use oat bran, eggs, non-fat yogurt, and a bit of flavor like cinnamon if you want.

Ingredients

• 2 tablespoons oat bran
• 1 egg
• 1 tablespoon non-fat plain yogurt
• A dash of cinnamon (optional)

Cooking Instructions

1. In a bowl, mix the oat bran and yogurt.
2. Then, add the egg and mix until smooth.
3. Heat a non-stick pan over medium heat (around 350°F or 175°C).
4. Pour the batter into the pan, forming a pancake.
5. Cook for about 2-3 minutes. Afterward, flip and cook for another 2-3 minutes until golden brown.