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

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

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  • kitty on August 16, 2011

    so tolerated foods can i have an extra light laughing cow cheese everyday

    • Amber on August 16, 2011

      Hi Kitty

      Yes you can have one with another item of tolerated food each day.

      Amber:)

    • Caroline on January 18, 2013

      How much protein should be consumed per day while on the Attack Phase?

      • Amber on January 18, 2013

        Hi Caroline

        There are no upper or lower limits on the amounts of protein which can be eaten in any of the Phases of the Dukan diet.

        Kind regards

        Amber:)

  • kitty on August 16, 2011

    can you have spring onion on pp day

    • Amber on August 16, 2011

      Yes you can have spring onions. Onion, pickled onions, spring onions (scallions) are considered by Dr Dukan to be a condiment in small quantities of up to one medium size onion.

      Amber:)

  • kitty on August 16, 2011

    HI Amber can i eat laughing cow triangle cheese light or extra light

    • Amber on August 16, 2011

      Hi Kitty

      The ones with 1.5 g of fat per triangle come in at around 7% fat. This means that you could have them as one of your two daily tolerated items but that they aren’t suitable to eat as a permitted dairy food.

      Amber:)

  • kitty on August 16, 2011

    Amber another questions as you said i kinda mess up the attack phase so should i continue with the cruise phase or start all over.

    • Amber on August 16, 2011

      Hi Kitty

      As you’ve gone so long without vegetables I would stay on Cruise – extending a period where you’ve eaten such a restricted range of foods is not a good idea.

      Best wishes

      Amber:)

  • kitty on August 15, 2011

    so basically i cannot eat low fat yoghurt

    • Amber on August 15, 2011

      I’m afraid not.

      Amber:)

  • kitty on August 15, 2011

    hi Amber is there any limit on low fat yoghurt and low fat flavoured yoghurt because i lived on them. thanks a lot. and i just want to ask you something i was on Attack phase for 22 days i didn’t lost much only 3lbs i was disappointed as everybody is losing so much. i do loads of excercises and eat all the right foods howcome i lost only that much. now am on cruise phase i hope i can lost more. any suggestions for me thanks in advance

    • Amber on August 15, 2011

      Hi Kitty

      The Dukan coaches give a limit of 1 kg per day for permitted dairy foods that should be cut in half if your weight loss stagnates.

      Unfortunately you’ve not been following the diet correctly as the Attack Phase is only a maximum of 10 days. Following the Attack Phase for longer than this can cause your body’s to lower your metabolic rate to conserve your fat supplies in what it considers to be a famine; the nutritional content of your diet during this time will also most likely have been very unbalanced. I would also guess that you’ve not eaten enough high quality pure proteins if as you’ve said you are living on low fat yogurt. The diet actually requires you to eat fat free yogurt rather than low fat yogurt and you need to eat the pure protein to get the benefits that this form of food provides.

      Best wishes

      Amber:)

  • sharon on August 14, 2011

    do you have a chilli con carne recipe i can follow ~ currently on cruise

  • Billie on August 11, 2011

    Hi Amber

    wat herbs and spices can u eat on attack phase?

    • Amber on August 11, 2011

      Hi Billie

      You can eat any type of herbs and spices provided they are not in oil, have any added sugar or other forbidden ingredients and are not too salty.

      Amber:)

      • Billie on August 12, 2011

        can you eat wheat bran i cant find oat bran

        • Amber on August 12, 2011

          Hi Billie

          Dr Dukan doesn’t allow any substitutes for the oat bran but some people following the Dukan Diet do chose to replace the oat bran with rolled oats or wheat bran when they are unable to get oat bran. Wheat bran has different properties to oat bran as wheat bran has insoluble fiber and oat bran soluble this means that wheat bran doesn’t provide the same health benefits.

          Amber 🙂

          • Billie on August 12, 2011

            But will it do any harm as in make me put on weight or stop diet from working? Sorry 101 questions :S

          • Amber on August 13, 2011

            Hi Billie

            If you do a straight switch of wheat bran for the oat bran it shouldn’t stop the diet working.

            Amber:)

  • Debbie on August 10, 2011

    Hi Are You Allowed To Use Garlic And Chillie Powder On The Attack Phase? For My Day I Started With White Of The Eggs Scrambled….Lunch Was 1 Breast Of Chicken And Dinner Was 1 And A Half Breast Of Chicken And A Red Onion…..Drink Wise I Have 3 Litres Of Water And A Milky Coffee How Does This Sound? Am I Doing This Right?

    • Amber on August 10, 2011

      Hi Debbie

      Garlic and chili powder are both allowed in the Attack Phase.

      Although the food that you’ve eaten clearly meets the guidance of the Dukan Diet It doesn’t look as if you are eating enough. Very low calorie diets actually cause your metabolism to slow down as your body desperately tries to do all that it can to conserve fat supplies.

      Kind regards

      Amber:)

      • Debbie on August 10, 2011

        Thanks for getting back to me…… i feel as though i have ate too much? had some cottage cheese with chives too and feel really full and the chicken breast were rather large can u suggest anything else that i cud add to this? Please :O)

        • Amber on August 10, 2011

          Hi Debbie

          It is great that you’ve not felt hungry and this is the benefit of eating a high protein diet. You need to have your daily quota oat bran and try to bring as much variety into your diet as you can. Why not have a browse through the site and see what you can find.

          Best wishes

          Amber:)

  • Irina on August 5, 2011

    Hello Amber,

    What about hard cheese, like Gruyere or Ementhal, for example is it allowed in the Attack phase? Or in the Cruise? Or just after?

    Thanks,
    I.

    • Amber on August 5, 2011

      Hi Irina

      You get to add in these sorts of cheese when you get to Consolidation.

      Amber:)

  • TINA on August 4, 2011

    Hi amber, is it okay to have added jelly to a yogurt?and can a yogurt fruit drink be okay in the Attack Phase?thanks…

    • Amber on August 4, 2011

      Hi Tina

      Yes you can add your sugar free jelly to your fat free yogurt but you can’t have a yogurt fruit drink in the Attack Phase. Fruit yogurts are added in the Cruise Phase as one of the two daily permitted tolerated items. Be careful though because some yogurt drinks are high in added sugar.

      Thanks

      Amber:)

  • Maria on August 3, 2011

    Hi! I got a question. I have some fast fry eye of round steaks. Can I grill them? Are they allowed? I read something about round not being allowed in the book. These are very thin pieces. Please help?

    • Amber on August 3, 2011

      Hi Maria

      Rib eye steaks are not allowed on the Dukan Diet because of their high fat content. To explain an 8oz rib eye has 576 calories of which 310 are from fat while 8oz of sirloin has 400 calories of which 120 comes from fat.

      It is the high fat content which makes them taste so great!

      Amber:)

  • Cloudy on August 3, 2011

    Just a question, I remember in the book it said lean bacon was allowed but it is not on your list.
    Many thanks 🙂

    • Amber on August 3, 2011

      Hi Cloudy

      You’re right. My post doesn’t list lean bacon or Bresaola. I’ll go back through and check the post. I’ll probably update it to include some information about the US version that I’ve now found out.

      Thanks for your help.

      Best wishes

      Amber:)

  • Cloudy on August 3, 2011

    Thanks Amber those links are exactly what I wanted! I did have the books the Dukan Diet and the Recipe book but went off the diet when my mother passed away a few months ago plus I got constipation quite bad. I then sold the books but now I want to try it again, I heard it was modified a little to include holidays, I think I mentioned it on another thread. Your website is invaluable I do not have to go to all the expense of buying the books again, the fact that you take the time to answer every comment is so commendable, I just wanted to say how very appreciative I am of all your support. Thank you!

    • Amber on August 3, 2011

      You’re welcome.

      Amber:)

  • Lynne on July 31, 2011

    That’s so helpful! Thank you Amber! You’re awesome! According to the calculations on Dr. Dukan’s site, I have approximately 60 pounds to lose so wish me luck! I look forward to sharing my successes in future posts!

    Thanks again, and keep up the good work on this site. It’s very motivating!

    Sincerely,
    Lynne.

  • Lynne on July 31, 2011

    Hi Amber,

    I will be starting the attack phase tomorrow. I ordered a Dukan Diet book, but haven’t received it yet. I’ve been looking at your site for the last week, and think it’s very helpful and informative, but I’m unclear on what yogurt I can eat. You mention nonfat yogurt “with no added sugar or fruit”. Can the yogurt have any sugar? It seems like every brand I find has some sugar.

    Thanks,
    Lynne.

    • Amber on July 31, 2011

      Hi Lynne

      As you say every yogurt contains sugar and this is because milk contains natural sugar and this is why the yogurts that you are allowed have no added sugar or fruit.

      Good luck tomorrow!

      Amber:)

      • Lynne on July 31, 2011

        Thanks for the quick response, Amber. How do I know if it’s sugar that is naturally contained in the milk, or if it’s added? Just by the list of ingredients?

        • Amber on July 31, 2011

          Hi Lynne

          The ingredients are a good place to start but sometimes it isn’t that easy to find the added sugar. Another rule of thumb you can use is the carb levels. I’ve given below the nutritional information for Fage 0% Greek Yogurt – 170g has 7 g of carbs so this is around the level that you need to look for.

          Nutrition Information (Per 170g)

          Percent Daily Values (DV) are based on a 2,000-calorie diet.
          Per 6 oz:
          Calories 100
          Calories from fat 0
          Total fat 0g, 0%
          Saturated fat 0g, 0%
          Trans fat 0g
          Cholesterol 0mg, 0%
          Sodium 65mg, 3%
          Total carbohydrates 7g, 2%
          Dietary fiber 0g, 0%
          Sugars 7g
          Protein 18g
          Vitamin A 0%
          Vitamin C 0%
          Calcium 20%
          Iron 0%

          Amber:)

  • B-J on July 27, 2011

    Hi please advise if Tabasco can be used on Attack Phase.

    • Amber on July 27, 2011

      Hi B_J

      Based on the nutritional info I found tabasco has no calories, no fat, no protein and no carbs so it should be fine to use.

      Thanks for your question.

      Amber:)

  • agnes on July 19, 2011

    Hi amber,

    This site is incredible, I’ve only just started the diet and all your information is helping a lot!
    I was just wondering if instead of artificial sweeteners I could use agave nectar which is natural sweetener from a cactus plant? My only concern is that it says it has a lot of carbs in it.

    Thank you,
    Agnes

    • Amber on July 19, 2011

      Hi agnes

      I’m sorry but agave nectar isn’t suitable to use as a sweetener. One tablespoon contains 60 calories and 16 gram of carbohydrates in the form of natural sugars.

      Amber:)

  • Marketa on July 6, 2011

    Dear Amber,

    thank you for for wonderful website, I find it truly inspiring and motivating!

    I would like to ask you, whether it is allowed to eat Quorn in an attack phase (or possibly in any other phases)? Although I do eat fish and seafood, I don’t eat any other meat, therefore I was wondering whether I can eat Quorn for a different meal varieties…

    Do you have any other suggestions for vegetarians / almost vegetarians? 🙂

    Thank you so much

    Marketa

    • Amber on July 6, 2011

      Hi Marketa

      I’m so glad you like my site. Dr Dukan doesn’t list Quorn in his permitted foods but one of the nutritionists talking on the online chat on 10 July 2011 did advise that plain Quorn could be eaten. The vegetarian/vegan option which Dr Dukan lists is tofu.

      You can adapt the Dukan Diet to exclude fish and meat and there is an FAQ on http://www.dukandiet.co.uk which explains that you need to eat soy steaks, tofu, a lot of dairy products and eggs to compensate for this. You also have to up your oat bran consumption to 4 tablespoons each day and eat 2 tablespoons of lentils on PP days with unlimited amounts on PV days. The difficulty is that you do eat fish and seafood so it these changes don’t really apply.

      I tried to find information on combining the standard Dukan Diet with the vegetarian version, as I thought it might be possible to switch between the two if you kept to one version for a whole day, but unfortunately I didn’t find any information at all.

      Kind regards

      Amber:)

  • Jacinta Franich on June 15, 2011

    Hi there
    I would like to find out if you can eat fibre enriched no fat yoghurt in the attack phase?

    • Amber on June 15, 2011

      Hi Jacinta

      I’ve checked the nutritional content for Yoplait Fiber One Yogurt at http://www.sparkpeople.com and although it only has 50 calories it is high in carbs because it contains sugar. Based on this information I would therefore suggest that you treat this yogurt as you would a fruit flavored yogurt and have it as a tolerated item after the attack phase.

      Amber:)

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