The Dukan Diet: A 7-Day “Attack Phase” Menu Plan

How hard is it to follow the Dukan Diet in Moscow?

Dukan Diet Attack Phase I’ve received a lot of mail about this no-fat, no-carb diet from French physician Dr. Pierre Dukan, credited with keeping the three Middleton women slim and trim.  It has garnered quite a following in Russia and there are a lot of Russian-languge active forums, twitter lists, and Facebook groups.  Non-Russian speakers, however, seem to be experiencing some challenges.

Full disclosure:  I did the Dukan Diet in the US for a month.  Despite the strict guidelines, I liked it.  It was certainly effective and I am planning to go back on it this spring.  I’m no nutritionist, but it certainly seems a healthier approach than the Atkins Diet does.  The Dukan Diet mandates a four-step approach to losing weight that includes an “Attack” phase and a “Cruise”  phase.  I highly recommend that you purchase The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever
and read it thoroughly before embarking on the diet.   For a diet book, it is well written and very clear.

Following the diet in Russia presents a number of challenges, particularly in the “Attack” phase (from 2-7 days, based on a calculation explained in the book) during which you are limited to lean proteins, no fat, and very little else except for condiments, herbs, spices, citrus juice (in moderation) and oat bran.  You can have eggs, and no fat yogurt, cheese, cottage cheese, and milk.

I went for a stroll through Azbukha Vkusa, Metro Cash & Carry, Alye Parusai, and Globus Gourmet to see how many of the permitted foods are available.   The results aren’t good for dairy fans – while plain 0% yogurt is available, there is no 0% cottage cheese, 0% fat cheese and only 0,5% fat milk.  This means that the dairy option is severely limited.

This kind of culinary challenge is always irresistible to The Moscovore, so I thought I would see what kind of a 7-day Attack Phase menu I could devise, based on ingredients readily available in downtown Moscow, with an effort to use all possible measures to make the meals appealing, diverse, but also easy to prepare.   All of the recipes highlighted with links are up on The Moscovore, or you can enter “Dukan Diet” in the search box to get a complete list.   Again, I highly recommend anyone embarking on this diet read  in its entirety and consult his or her doctor.

Oat bran, which Dr. Dukan recommends dieters consume daily, is available in Moscow at most of the grocery stores mentioned in The Moscovore’s list.   In Russian, oat bran is called овсяные отруби (ahff-syann-iye oh-trub-ee) and you find it in the cereal section.   There are a number of brands, but the most common looks like this:

Russian Oat Bran

A popular brand of oat bran in Russia. Available at most grocery stores

The Moscovore’s 7-Day Dukan Diet Menu Plan:  The Attack Phase:

                                                MONDAY
Breakfast Scrambled eggs with chopped chives and oat bran galette (see The Dukan Diet for recipe)
Lunch 2 grilled boneless, skinless chicken breasts with Asian Dipping Sauce
Snack 1 container of 0% yogurt or 1 glass of unflavored soy milk
Dinner 1 grilled tuna steak with lime juice
TUESDAY
Breakfast Oat bran galette with smoked salmon
Lunch Attack Phase Nicoise Salad with Lemon-Dijon Mustard Sauce
Snack 1 cup of fat-free Chicken Broth or Asian Soup
Dinner 1 beef or turkey burger with Middle Eastern Yogurt Sauce
WEDNESDAY
Breakfast Oat bran galette with turkey burger and a dollop of 0% yogurt
Lunch Asian soup
Snack 1 container of 0% yogurt or 1 glass of 0% unflavored soy milk
Dinner Mediterranean Chicken Drumsticks
THURSDAY
Breakfast Poached salmon steak with Asian Dipping Sauce
Lunch Moscovore’s Meatball Soup
Snack 2-3 Mediterranean Chicken Drumsticks
Dinner Salmon Ceviche and grilled steak
FRIDAY
Breakfast Poached salmon with a dollop of 0% yogurt
Lunch Moscovore Meatballs with Middle Eastern Yogurt Sauce
Snack 1 container of 0% yogurt or 1 glass of 0% unflavored soy milk
Dinner Asian Soup and grilled chicken breasts with Asian Dipping Sauce
SATURDAY
Breakfast Scrambled eggs and smoked salmon
Lunch Asian Soup
Snack 2-3 Mediterranean Chicken Drumsticks
Dinner Attack Phase Nicoise Salad with Lemon-Dijon Mustard Sauce
SUNDAY
Breakfast Moscovore Meatballs with Middle Eastern Yogurt Sauce
Lunch Mediterranean Chicken Drumsticks
Snack 1 cup of 0% yogurt or 1 glass of unflavored 0% soy milk
Dinner Asian Soup and grilled steak


If you want to explore more meal plans to help you stick to the Dukan Diet, I recommend The Dukan Diet Cookbook: The Essential Companion to the Dukan Diet.

 

Dear Readers:

Do you have some tips about following this, or any other diet to share with the community?  Leave a comment by hitting the button below.  Would you be interested in a Cruise Phase Menu plan?  What other diets interest you?

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8 Responses to “The Dukan Diet: A 7-Day “Attack Phase” Menu Plan”

  1. Beth
    Thursday, March 1, 2012 at 5:20 pm #

    Great post, Jen! Dukan is pretty easy to do in Moscow despite the absence of some of the products you might find (okay, definitely would find) in a supermarket in the West. But don’t forget to add in the zero percent tvorog (farmer cheese) which you can find as a Moscovore, which makes a nice Dukan-friendly breakfast with a little cinnamon and sweetener.

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  2. Wednesday, March 21, 2012 at 5:22 am #

    Interesting blog. One thing the Dukan diet tells you is to avoid pork and lamb. You might have to alter the meatball recipe and use ground veal.

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  3. Ron
    Saturday, August 3, 2013 at 8:08 am #

    Nice blog… Like the meal planner.
    Question: can you have unsweetened almond milk in the Attack Phase and other phases?
    Thanks in advace
    Ron

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    • Monday, February 24, 2014 at 9:07 am #

      Hi Ron… I would say it’s fairly safe to have unsweetened almond milk. Make sure you’re label reading and the carbs per serving on <4g.

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  4. Monday, November 18, 2013 at 12:20 am #

    I really love your blog.. Excellent colors & theme.
    Did you develop this site yourself? Please reply back
    as I’m looking to create my very own website and would love to know
    where you got this from or what the theme is named. Thank you!

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  5. Wednesday, January 1, 2014 at 8:57 am #

    Hi there! I just found your site after doing my WordPress stats and saw that there were many clicks on my link here in this post!
    Thanks for adding a link to your post. You have some WONDERFUL recipes on here that I plan on giving a try! I am still in the third phase of Dukan (Consolidation) and some of these recipes are wonderful for Pure Protein days!
    Again, thank you for adding my blog to the post.
    Sandi

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    • jennifer
      Friday, January 3, 2014 at 4:24 pm #

      Thanks, Sandi! Happy New Year!

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  6. Ana
    Tuesday, March 4, 2014 at 11:34 pm #

    Great article! My mom and I went on the Dukan Diet for 3 months. I lost 15 pounds and she lost 20 pounds. Its the quickest diet that really works. We are planning on going on it again next week and I love your meal plan ideas am going to try a bunch of those. I really loved the Lemon Chicken receipe in the Dukan Diet book as well. Thank so much for the information.

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