Dukan Diet Attack Phase : 72 Protein Foods You Can Eat

The 72 High Protein Foods for the Dukan Diet

The Attack Phase, which is Phase 1 of the Dukan Diet, is based on 72 high protein, low fat foods which can be eaten without needing to count either calories, carbs or points.


These 72 proteins are not only eaten in the first phase of the Dukan Diet they also are key to all the other three phases.

Cruise, phase 2 of the diet plan, alternates between PP (Pure Protein) days when you eat from the list of 72 pure proteins and PV (Protein and Vegetable) days when you eat from the list of 72 protein foods and the list of 28 permitted vegetables.

Consolidation, the third phase of the diet is based around the adaptation of 6 PV days and 1 PP day.

Stabilisation, the final phase which you follow forever, you eat normally for 6 days a week with 1 PP day

Dukan Diet Oat Bran – A Key Food in the Dukan Diet

In addition to the list of 72 high protein, low fat foods, there is of course, a very important “73rd” food that is eaten throughout the Dukan Diet.  This is oat bran and Dr Dukan recommends that you eat 1.5 tablespoons oat bran every day whilst you are on the Attack Phase.  The amounts of oat bran eaten each day increase as you progress through the phases.

Oat bran is a key ingredient of the Dukan Diet and incorporating oat bran into your diet on a daily basis can be quite daunting.  The Dukan Galette or Oat Bran Pancake is probably one of the most popular ways of achieving this and a recipe is included in my post Dukan Diet Attack Phase – Recipes and Tips #1. I’ve provided other recipes and suggestions for using oat bran in my later posts.

The List of 72 High Protein Foods for the Dukan Diet

You can eat almost all of the high protein foods without restriction but they must be prepared without any oil or fat and have any visible fat removed.

Although Dr Dukan actually lists just 72 high protein foods (and 28 vegetables) in his list of 100 Natural Foods that Keep You Healthy, as you learn more about the Dukan Diet you will find out that there are quite a few other high protein foods (and vegetables) that can be eaten as well.  You will find the 100 foods detailed in the post Dukan Diet List: Dukan Food List of 100 Proteins & Vegetables .

  • Seafood – This makes up a large part of the protein food list as you can eat any fish, shellfish or crustacean provided it is not in breadcrumbs, oil or in a sauce containing oil or fat.
  • Meat, Offal and Game Animals–You can eat low fat, lean cuts of beef, veal or venison, low fat slices of ham with all rind and fat removed, fat reduced bacon, calves  liver and kidneys, rabbit or hare.  You can also have Bresaola a form of air dried beef.  The US version of the Diet also allows tenderloin of pork which is a very lean meat.
  • Poultry and Game Birds – Provided you remove the skin before eating you can eat, turkey, chicken, poussin, pigeon, pheasant, partridge, grouse , quinea fowl, quail and ostrich without any limitations.  You are also allowed to eat chicken livers.
  • Dairy Products – Any virtually fat-free dairy products such as skim milk, quark, fromage frais or yogurt can be eaten if they contain no added sugar or fruit.  The US version also has free free cream cheese and fat free ricotta in their list of allowed proteins.  Read the post How Much Dairy Can You Have on the Dukan Diet? to find out how much of these foods you can eat each day.
  • Eggs –  Eggs should be limited to 4 whole eggs a week if you have problems with raised cholesterol, or 7 if not, but egg white can be eaten without restriction.  You may find my post – How many eggs can you eat on the Dukan Diet? of interest.
  • Vegetarian/Vegan Protein – Although the Dukan Diet can be followed by vegan and vegetarians with the addition of lentils and a couple of other adjustments (see my post Can Vegetarians follow the Dukan Diet?) it can be quite boring as this choices of foods to eat are quite limited. The vegan and vegetarian proteins allowed are tofu, plain Quorn and textured soy products.  This can be used by meat/fish eaters to provide a little more variety in their menus.

There are also some additional items that you are allowed and you can find out about all of these in my post “ What Else Can You Eat and Drink on the Attack Phase”

If you are looking for menu ideas for the Attack Phase why not check out my posts:

Dukan Diet Attack Phase Menu – Day 1

Dukan Diet Attack Phase Menu – Days 2 and 3

Dukan Diet Attack Phase Menu – Days 4 and 5

Dukan Diet Attack Phase Menu – Days 6 and 7

340 Responses to “Dukan Diet Attack Phase : 72 Protein Foods You Can Eat”

1 5 6 7
  • Sal on October 14, 2014

    Is the Lemon Cinnamon water cocktail with mint allowed on the attack phase? Thankyou

    • Amber on October 15, 2014

      Hi Sal

      Is this a drink you make yourself? You do need to be careful with lemon as still contains frutose so in strictness it is only permitted in cooked dishes.

      Kind regards

      Amber:)

  • Shirley on October 12, 2014

    Hi there,
    Sorry for disturbing, just curious, could you kindly tell me how many kilos or pounds did you lose in attack phase, please?

    Many thanks.

    Best Regards,
    Shirley

    • Amber on October 13, 2014

      Hi Shirley

      Sorry I don’t reply to personal questions as the site is not a blog about my Dukan journey it is a support site to help others.

      Kind regards

      Amber:)

      • Shirley on October 13, 2014

        Hi, thank you for the reply.

        Yes, I totally understand that, sorry for the curiosity.

        Best Regards,
        Shirley

  • Sonam on October 10, 2014

    Hi amber is it ok to mix chilly with meat n cook n eat just the meat coz I can’t eat
    Meat only n I’m in attack phrase…

    • Amber on October 13, 2014

      Hi Sonam

      You are allowed to use chili peppers as a flavouring and eat them as well on any phase of the Dukan. You are also allowed to eat up to one medium onion a day.

      Best wishes

      Amber:)

  • JG on October 7, 2014

    Can you eat pickles during the attach phase?

    • Amber on October 8, 2014

      Hi JG

      Yes you can eat a little pickle in the Attack Phase.

      Kind regards

      Amber:)

  • Denise on October 5, 2014

    Hi,
    I was wondering if I could eat the muffins, bread and cookies, that Dukan sells during the attack phase.
    Thank you.

    • Amber on October 6, 2014

      Hi Denise

      These foods can be eaten from Cruise but not Attack.

      Kind regards

      Amber:)

  • tim on September 30, 2014

    in attack phase, i am eating about 70 percent protein, 20 fat and 10 carb – seems impossible avoid fat

    is that ratio OK in attack phase?

    • Amber on October 2, 2014

      Hi Tim

      Dr Dukan didn’t design his diet to fit into ratios of protein, fats or carbs. As long as you are following the rules it is fine.

      Kind regards

      Amber:)

  • ely on August 26, 2014

    How should food be cooked/ prepared, if oils are out during attack phase? Ex. Eggs, steak

    • Amber on August 26, 2014

      Hi Ely

      You would roast/casserole/grill/broil meat or dry fry it in a non stick frying pan. Eggs can be boiled, poached or dry fried in a non stick frying pan.

      Kind regards

      Amber:)

  • Sian on August 25, 2014

    Hi,

    I started Dukan yesterday just to try and lose 1/2 a stone if possible.

    However, I’m not sure how long I should do the attack phase for. I used a ‘true-weight calculator’ on one site and it said three days – although lots of other sites say 5 days or 2-10.

    Any advice would be welcome. I’m pretty active – run on average 9miles a week, as well as doing lots of walking and some cycling. I’m 9 and a half stone atm.

    Thanks

    Sian

  • Bob on August 18, 2014

    Hello!

    I started on Wednesday the 13th and am still in the Attack Phase. I’m running out of food ideas. One thing in the book/site makes it seem like onions and garlic are unlimited, then something else talks about using small pieces of onion on a beef kabob. I’m confused.

    Also, recipes in the book seem to allow for salt and pepper. As long as I am diligent about the salt, may I use salt on a steak before grilling it?

    Thanks!!!

    • Amber on August 21, 2014

      Hi Bob

      Onion and garlic would be unlimited on protein and vegetable days in the Cruise phase. On Attack or on pure protein days in Cruise garlic should only be used as a seasoning and the amount of onion used should be no more than one medium size one.

      Salt and pepper is allowed but you may need to watch your salt intake if you suffer from water retention.

      Best wishes

      Amber:)

      • Bob on August 21, 2014

        You are awesome, thank you! Just had my 1-week weigh in and lost 12lbs. I’m doing 1 more Attack Day today, then starting Cruise Phase tomorrow.

        This is great!

  • Brian on August 13, 2014

    Hi

    At what stage of the diet can one consume alcohol ie whiskey and water. Also is ox liver allowed during the attack phase.

    Thank you

    • Amber on August 14, 2014

      Hi Brian

      Ox liver is fine to have in the Attack Phase but alcohol isn’t allowed on the weight loss phases of the Dukan Diet so you may be better looking for a different diet plan.

      Kind regards

      Amber:)

    • victoria on August 20, 2014

      Hi:

      I did the Dukan diet and lost 20lbs i was thrilled and i drank wine every night, just take’s a little longer.. good luck

  • Rachel on August 9, 2014

    Hey there
    I’m wondering if you can help.
    I’m on day 13 of the Dukan and I’d lost 13lbs.
    I lost most of that weight during attack.

    For the past 4 days I gained a pound and then my weight has not changed. I follow the diet and don’t ever slip up- should I be worried? Should I change something I’m doing?
    PP day
    Breakfast-
    FF Greek yoghurt & oatbran
    Egg white
    Lunch-
    Chicken breast
    Dinner-
    Home made low fat beef burgers
    FF yoghurt

    On my PV day it’s basically similar but with some allowed vegetables.
    3 or 4 green teas and around 3 litres of water every day.

    Could anybody suggest anything? People have suggested as I have lost a lot of weight initially that maybe my bodies just plateauing to even things out.

    Thanks so much :)

    • Amber on August 9, 2014

      Hi Rachel

      You’ve made a really good start and when this happens it is not unusual for weight loss to plateau for a while. The only thing is your diet which looks a little high is the amount of fluid you are drinking but then it is quite warm at the moment.

      Keep up the good work!

      Amber:)

  • nicole on August 6, 2014

    Could i combine all kinds of protein with all kinds of vegetables at the cruise phase? For example can i eat on a pv day yogurt with vegetables without meat or fish?
    Thank you in advance

    • Amber on August 7, 2014

      Hi Nicole

      Yes you can combine the vegetables and proteins however you wish.

      Best wishes

      Amber:)

  • stephany on June 19, 2014

    Hello,
    In which phase can i eat quest bar a day?
    Im talking about the brownise or duble chocolate quest bar they contain less fat (like 6%) and they have no nuts no almond and ext.
    Thank you

    • Amber on June 19, 2014

      Hi Stephany

      The quest bars could not be eaten until you reached Consolidation and they would then need to form part of the celebration meal.

      Kind regards

      Amber:)

  • Irene on May 21, 2014

    Hello Amber,

    I am a bit concerned about using fat free dairy and sweeteners.
    I have been learning from the medical studies that there are a lot of good fats in dairy and when it is taken out becomes a not so healthy option.
    “If only half of dairy fat is the saturated kind, what kind is the rest? Dairy fat contains lots of oleic acid (the stuff that makes olive oil so healthy), along with a type of fat called conjugated linoleic acid (CLA) that may help with weight loss. Recent studies strongly suggest that something — possibly the CLA — in dairy fat does indeed help with weight management.”
    (http://articles.mercola.com/sites/articles/archive/2011/05/21/why-you-need-to-avoid-low-fat-milk-and-cheese.aspx)

    Also the sweeteners are a known to cause cancer which makes it ok to take for a very short time, but no way to eat it for months.

    Thank you

    • Amber on May 23, 2014

      Hi Irene

      If you have concerns about the foods and sweeteners selected by Dr Dukan you would be better following a different weight loss program that allows you to take these concerns into account.

      Kind regards

      Amber:)

  • Marie on April 23, 2014

    Hi Amber!

    I have a question about Dry Whey. I have accidentally bought a big box of it instead of Dry Zero-fat Milk. (I am not in my home country now so the names on packages are in different language that I do not understand).
    On 100g it has :1,5g fat , 11g protein, 65,5g carbohydrates. Can I use it instead of dry milk for cooking?
    Thanks a lot!
    Marie

    • Amber on April 23, 2014

      Hi Marie

      The two foods aren’t the same. 100 g of dry skim milk powder has 1g of fat, 52 g of carbs and 35 g of protein. If you are able to my advice would be not to use it but it you want to use it up you could try to use small amounts and see if it slows your rate of weight loss.

      Kind regards

      Amber:)

  • Donna on March 29, 2014

    Hi Amber, first day on attack phase.I have a couple questions…I’m hypoglycemic, will I have problems with this diet? About the bran, I got Bob’s redmill oat bran hot cereal, is that ok.And lastly, got Chobani nonfat yogurt..worried about carb content 10 mg per cup.Thank you so much.I’ve had gastric bypass lost a lot of weight.but lately, having a lot of side effects..weight gain and intestinal being others.a hard boiled egg is actual too much for me to eat…but I love them.Any suggestions..want to lose @30-40..perhaps

    • Amber on March 29, 2014

      Hi Donna

      In view of your gastric bypass I am very concerned about you following the Dukan Diet as the bypass alters the way your body absorbs vitamins and minerals and you mention that you’ve had intestinal side effects You should seek medical advice on whether the Dukan and all the various foods it contains are suitable for you before continuing.

      Best wishes

      Amber:)

      • sarah on May 30, 2014

        Donna,
        what about cabot sharp extra light cheese?

        1 oz 2.5 g fat, 200mg sodium, 9 g protien, 60 calories

1 5 6 7

Leave a Reply

Your email address will not be published. Required fields are marked *