Snacks for the Dukan Diet Attack Phase – 10 Savory Snacks

I’ve already completed two posts providing 10 Sweet Snacks for the Attack Phase and 10 Sweet Snacks for the Cruise Phase  and as not every one has a sweet tooth it seemed like a good idea to provide some savory snack ideas.


It is much easier to find something suitable to snack on that is savory as you can eat any of the 72 high protein foods if you are feeling hungry.  As well as having a high protein level these foods are also low in fat and carbohydrates, for example an ounce of chicken breast has just 46 calories, 9 of which come from fat.

It is often our poor choice of snacking foods that has lead to our weight creeping on for example just 1 oz of  Pepperoni (Hormel’s) has 140 calories,120 of which come from fat and 1 oz of  Salami (Boars Head) has 110 calories, 81 of which come from fat.  By following the Dukan Diet you will learn new eating habits which will steer you away from these calorie laden snacks.

  • Cottage Cheese (2% fat content or under) – This is an easy snack which you can keep ready to eat at anytime in your refrigerator. I find the plain cottage cheese a little bland and I usually eat the ones with added onion and chive.
  • Surimi or Crabsticks – This is another snack which can be kept ready in the refrigerator to quash any hunger pangs but you are limited to eating no more than eight per day.
  • Canned Tuna in Springwater – This is a store cupboard snack and if you are in a country where you can buy John West No Drain Tuna you can literally eat this food straight from the tin without needing to drain off any excess water.
  • Beef Jerky/Biltong – This dried beef is another good stand by as a snack but I’ve not managed to find any that don’t have small amounts of added sugar or other additives which mean they don’t quite fit the rules. These foods are also very high in salt and Biltong is no longer recommended and further information can be found in this post – Dukan Diet Update: Biltong Not Allowed on Dukan Diet.
  • Eggs – You can keep a supply of hard boiled eggs ready to eat in your refrigerator or if you’d like something hot a boiled egg can be ready in a matter of minutes.
  • Prawns/Shrimps – You could eat these just as they are or you could dip them in a fat free yogurt dip with a little minced garlic and other herbs and seasonings of your choosing.
  • Chicken – this could be a drumstick with the skin removed of course! or you might decide to have some pieces of chicken breast.  This can be made more enjoyable by a fat free curry yogurt dip in which you add curry spices to the yogurt and possibly a little bit of sweetener to balance the flavors.
  • Ham Crispies 
  • Turkey Meatballs – These really need to be home made as the ones that you can buy contain all sorts of ingredients that aren’t suitable such as chicken skin and fat or added starches and some are also made from mechanically recovered meat.
  • Sliced Roast Beef with Mustard – This is a snack with a bit of a kick and all you need to do is spread a little mustard on a slice of roast beef and roll it up into a sausage and enjoy.

 


				

31 Responses to “Snacks for the Dukan Diet Attack Phase – 10 Savory Snacks”

  • St.Clair on February 23, 2017

    Good Morning. – initially lost 45 lbs on Dukan diet. Let 10 slip back on after consolidation?! (2 years ago) Have been back on for 4 weeks but have hit a plateau in last week. Have lost the 10 plus 4. A Suggested 20.5 more loss is what the suggestion is to my ideal weight. (140 lbs for 5 foot women at 66) Charted my calorie intake and found it to be a shockingly low 650 – 700 per day, I feel no hunger? Eat 3 meals a day plus a 3:00 pm snack. My issue has always been under eating / metabolism slowdown. I have researched and found I need to consume at least 1200 calories!! How is this possible??
    Active with BnB – long dog walks (45 minutes each) twice a day. 32 stairs that I am up and down a dozen times a day at BnB ). Help please
    Clair @ 160.5 lbs grrrr!!

    • Amber on February 23, 2017

      Hi St Clair

      Eating such a low level of calories is going to make it extremely difficult to get all the nutrition your body needs and it could have health implications such as osteoarthritis, gallstones and other conditions.

      I would recommend seeing your doctor to discuss your low calorie intake so that he can ensure all is ok.

      Kind regards

      Amber:)

  • Stacey on October 24, 2016

    Hi there

    I am onto my 4th week of the Dukan Diet. I have previously run through the diet before and lost around a stone which was great.

    This time round I have only lost 4 pounds and that was in the first week.

    I have been really strict – discovered I could have sugar free Hartleys Jelly and have 2-3 a day with 1 fat free yogurt – is this too much sugar free treats to have?

    I have also been drinking Nescafe Decaf Cappucino Unsweetened drinsk with just hot water http://www.tesco.com/groceries/product/details/?id=282139445&gclid=CLzYreih888CFeQy0wod09UEwQ&gclsrc=aw.ds – are these allowed I wasn’t too sure?

    I just don’t understand why I have not lost more weight. I go gym 3-4 times a week, I am pretty active regardless of that. I haven’t been feeling hungry so I have been eating plenty.

    My start weight was 9.4 stone, I am now 9 stone. The lowest I have ever weighed is 8.10 and this dukan is telling me I will get down to 8.7 by the end of the month – this is clearly not going to happen. I am 24 and 5ft1.

    Please help, I have no idea what I am doing wrong but my weight has been stagnant for the past 2 weeks.

    • Amber on October 25, 2016

      Hi Stacey

      The Cappucino has probably been your undoing. The marketing trick is in the wording Unsweetened taste. It has low sugar so it tastes unsweetened but it is sweetened with glucose and lactose and has added coconut oil. Each drink has 4.3 g of carbs.

      Stick with it:)

      Best wishes

      Amber:)

  • Elaine on October 8, 2016

    Can I have sugar free cordials in water please?

    • Amber on October 16, 2016

      Hi Elaine

      They would need to have zero calorie per serving. Sugar free cordials can still contain sugar from the fruit.

      Thanks

      Amber:)

  • Patsy on February 3, 2016

    So the attack phase is basically no fat no carbs and no sugar? I drink coffee and I use 0 fat 0 sugar 0 carbs plain creamer will that work?

    • Amber on February 6, 2016

      Hi Patsy

      You need to be careful as many sugar free products contain other types of sugar. If you want a creamer you want to look for those such as Walden Farms Creamers which have 0 calories as well as 0 fat 0 sugar 0 carbs.

      Kind regards

      Amber:)

  • Ginger on October 19, 2015

    Hi there – your site is AMAZING – it’s so full of information, I’m so thankful for it! I did Dukan about a year ago, but fell off the wagon and now am trying to get started again. I need to lose 15 pounds, so I know I have to do 3 days of Attack. My question is – if I’m not feeling particularly hungry, do I still need to do the 3 meals/2 snacks?

    • Amber on October 19, 2015

      Hi Ginger

      If you really aren’t hungry don’t eat for the sake of eating but if you skip meals and end up feeling hungry you can end up over compensating at the next meal.

      Best wishes

      Amber:)

  • Ghada on May 22, 2015

    hello, can I drink my effervescent vitamins like, zinc, magnesium,the three Bs , calcium and multi vitamins, with my attack phase

  • Leonie on April 8, 2014

    Hi Amber,

    Do you have any suggestions for me for snacks, which are easy to take with me to wok and eat behind my desk? Normally I woud bring an apple or some biscuits, but all that is not allowed in the cruise phase. I’m really struggling to get through the workday. When I’m at home it’s easy, I just cook something nice and it does not have to be very convenient to bring with me. But at work i find it really hard, especially on protein days, because on PV days i can just bring some small veggies.

    Leonie

    • Amber on April 9, 2014

      Hi Leonie

      Here are a few ideas for PP days – pieces of chicken or turkey, rolled slices of ham, hard boiled eggs (possibly too smelly!), yogurt, egg omelette wraps, cottage cheese, cold meatballs, cold meatloaf.

      Best wishes

      Amber:)

  • Linda Shea on February 21, 2014

    Sucralose and aspartame are carcinogenic. Best to use a natural low calorie sweetener like Stevia. Diet drinks are toxic

  • Jana on January 14, 2014

    Hi there. What dips I could make in attack phase?For example with turkey meat balls?

    • Amber on January 14, 2014

      Hi Jana

      Yogurt/cottage cheese/Greek yogurt make a good base to which to add curry spices or whatever herbs and spices take your fancy.

      Kind regards

      Amber:)

  • rounash on October 28, 2013

    can i use beef sausage and salami in attack phase??

    • Amber on October 28, 2013

      Hi Rounash

      It will depend upon the fat content and what if any additional ingredients apart from meat are in the foods.

      Kind regards

      Amber:)

  • Noah on August 20, 2013

    Hi Are we allowed to eat teriyaki sauce, onion, and beef jerkey! Also can u recommend any solutions on sweat creavings? Last is I go to school how can I make a lunch that will fill me up and is allowed?

    • Amber on August 20, 2013

      Hi Noah

      How old are you?

      Best wishes

      Amber:)

  • HJ on June 11, 2013

    Hi there 🙂

    what mustards are we allowed to use on the attack phase?

    Also, with yoghurt and cottage cheese, i know 0% fat is best, what is the sugar content we should stay below?

    Also – are diet drinks allowed in the attack phase?

    sorry about all the questions 🙂

    HJ

    • Amber on June 11, 2013

      Hi HJ

      You can use any type of mustard such as whole grain, English, French or Dijon provided it has no added sugar, oil wine etc and I’d suggest a carb level of around 4% for cottage cheese and a level of under 7% for yogurts. Up to 3 diet drinks are allowed per day provided they have less than one calorie per serving.

      Best wishes

      Amber:)

  • Michelle on March 11, 2012

    Hi this is random question but I’m curious if I’m allowed to eat Mapo Tofu(chinese food) on attack phase?

    • Amber on March 12, 2012

      Hi Michelle

      I like random questions as I usually learn something new when answering them. I’m afraid based on the recipes that I found the answer would be no. Mapo Tofu contains ground/mince pork which is quite high in fat and it also uses a lot of oil. You’ll have to wait until the celebration meals of the Consolidation Phase before this food will be allowed.

      Kind regards

      Amber:)

    • Donald on May 25, 2012

      Hi Michelle,

      This is just my personal opinion.

      Tofu is one of the allowed protein on the attack phase.

      However, Mapo tofu (as most any chinese food) has sauces. The sauce is usually made by “thickening” the base sauce (chicken stock of some sort + spices) with corn starch. That’s the one that’s not allowed.

      Fried tofu? maybe. (of course the “fried” is then the problem, but I’d error on the side of fat vs carbs, thats where my personal opinion comes into play, though.)

      On the subject of fat. yeah, that’s the problem with cheese for snacks. Most cheese I know, even the 50% fat free one, has LOTS of fat. with very little carb. a slice is OK, but a 12 slice block? (I eat a lot, that’s why i’m on this diet)

      Hang in there though. I’ve lost 15kg already after 80 days so far.

  • Sherry on December 12, 2011

    Can I drink anything but water on the attack phase? Crystal Lite?

    • Donald on May 25, 2012

      I have a sweet tooth. I can’t really drink plain water.

      I survive 7 days attack phase and 70+ days of cruise phase drinking:
      – hot tea with splenda/equal (1 litre / meal)
      – Diet coke / coke zero
      – Tropicana Slim syrup with water. should be the same as your crystal lite. Can’t get those here in Indonesia.
      – Extra Joss effervescence (kinda like vitamin C “tums” tablets with extra caffeine, nicotine, taurine, basically what’s in a Monster drink, with aspartame)

    • Lindsey on August 28, 2012

      Crystal light has 5 cal per 20 oz serving (but i like them in a 16 oz bottle of water) so that is just over 2.5 cal per 8 oz serving. From what I have read you are suppose to try and avoid diet drinks with more than 1 cal per serving… that being said one crystal light a day, then water for the rest is probably fine… just watch the calories from your drinks. Hope that helps.

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