Dukan Diet Food List: 100 Healthy Protein & Vegetable Foods
The Dukan Diet Plan is a high protein, low fat, low carbohydrate diet which has at its heart the use of 100 allowed foods. The Dukan Diet food list of 100 allowed foods is actually made up of two separate lists, a list of 72 allowed low fat, protein rich foods and a list of 28 permitted vegetables that are low in starches and sugar.
The Dukan Diet List of 100 foods are not the only foods that you can eat and as you find out more about Dr Dukan’s very popular Dukan Diet you’ll discover these other foods which can be combined with the list of allowed foods to make a wide variety of tasty and interesting meals that making losing weight just that little bit easier. The most well known of these additional foods is of course oat bran. You’ll find details of these other foods in my posts What Else Can You Eat and Drink on the Attack Phase? and Dukan Diet Tolerated Foods.
The reason the Dukan Diet food list of 100 allowed foods is split into two separate lists is because the two weight loss stages of the diet are based on days where you eat only protein rich foods and on days where you eat protein rich foods and vegetables. The Attack Phase is the first phase of the Dukan Diet Plan and in this short initial phase of the diet you eat only protein rich foods and this gets your weight loss plan off to a flying start. The Cruise Phase is the second phase of the diet and this phase lasts until you have reached your target weight. While you are in this phase you alternate protein only days with days where you eat protein and vegetables.
The Dukan Diet List of 100 Natural Foods That Keep You Healthy
List of 72 Protein Rich Foods
Dr Dukan lists seven types of beef which can be eaten:
Beef Steak, Fillet of Beef, Sirloin Steak, Roast Beef, Rump Steak, Tongue and Bresaola (a type of air dried beef). There are actually 29 lean cuts of beef which have less fat content than skinless chicken thighs which I consider can be used on the Dukan Diet and I’ve provided details of all of these cuts of beef in my post Dukan Diet: Lean and Extra Lean Beef Cuts. The most versatile of these other cuts is 95% lean ground or mince beef which is relatively inexpensive and can be used to make so many different meals.
Veal escalope and veal chops are allowed.
Kidney and Calf’s liver.
(Calf’s liver has about 4.5% fat content and Pork liver is very similar but Lamb liver has a much higher fat content at around 13%. I therefore consider Pork liver acceptable to use. Chicken livers are also OK but they are listed under Poultry!)
Deli Counter (3)
You can have precooked ham slices with the fat and rind removed, precooked chicken or turkey slices and fat reduced bacon. (I know this is 4 items but Dr Dukan has chicken and turkey slices listed as one food).
Venison, pheasant, partridge, grouse, rabbit and hare! (My counting makes 6).
Chicken, poussin, chicken liver, guinea fowl, ostrich, quail and turkey.
Bass, cod, crabsticks/surimi, Dab/lemon sole, Dover sole, Grey mullet, haddock, hake, halibut, herring, mackerel, monkfish,plaice, pollock/coley, rainbow trout/salmon trout, red mullet, salmon, smoked salmon, sardines, sea bream, skate, swordfish, tuna, turbot, whiting and fish roe from cod, salmon,herring or mullet.
Calamari/squid, clams, cockles, crab, crawfish/crayfish, Dublin Bay prawns, lobster, Mediterranean prawns/gambas, mussels, oysters, prawns, scallops, shrimps and whelks. (I counted 3 types of prawns too!)
Hen’s and quail’s eggs.
Fat free Dairy (5)
Fat free cottage cheese, fat free fromage frais, fat free Greek yogurt, fat free quark/plain yogurt and fat free milk.
Vegetarian Protein (1)
Tofu, but if you are a vegetarian there is a specially adapted diet that you can follow which includes other sources of vegetarian protein. There are details of these adaptation in my post Can Vegetarians Follow the Dukan Diet?
List of 28 Vegetables
Dr Dukan has quite an unusual way of grouping these vegetables to get to just 28. He lists them as follows – artichoke, asparagus, aubergine (egg plant in US), beetroot, broccoli/purple sprouting broccoli, cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/Brussels sprouts, carrot, celery/celeriac, chicory,courgette (zucchini in US), cucumber, fennel, French beans/string beans/mange tout, leek, mushrooms, onion, palm hearts, peppers (sweet), pumpkin/marrow/squash, radish, rhubarb, salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel, soya beans sprouts *, spinach, Swiss chard, tomatoes and turnip.
(* Dr Dukan has amended his guidance on soya beans. If you have one of his books soya beans are listed as an allowed vegetable but due to the high fat content soya beans are no longer permitted. Dr Dukan has replaced this vegetable with soya bean sprouts.)
If you what to know more about following the Dukan Diet to lose weight and keep it off forever you might find the following posts of interest
Or if you just want to browse my posts, every post I’ve written is listed in the List of Contents with links to each one.