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

Beef (7)

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(2)

Veal escalope and veal chops are allowed.

Meat Offal(2)

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).

Game (2)

Venison, pheasant, partridge, grouse, rabbit and hare! (My counting makes 6).

Poultry (8)

Chicken, poussin, chicken liver, guinea fowl, ostrich, quail and turkey.

Fish (26)

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.

Seafood (14)

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!)

Eggs (2)

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

Dukan Diet Phase 1: 15 Key Points of Dukan Diet Attack Phase

What Kind of Oat Bran is Used in the Dukan Diet?

What Yogurts Can You Eat on the Dukan Diet?

What Can I Use as a Substitute for Fat Free Fromage Frais?

Dukan Diet Attack Phase Menu – Day 1

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.

85 Responses to “Dukan Diet Food List: 100 Healthy Protein & Vegetable Foods”

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  • Naisha on September 9, 2014

    Good morning, I am really enjoying the diet. However, I was not able to find oat bran and ended up having to order it. I did not receive the package until recently which means that I did not use the oat bran during the attack phase at all as I am now in the cruise phase after seven days of the attack phase.

    Would not eating the Oat bran during the attack phase be a problem or should I just continue with the cruise phase and incorporate the oat bran now that I have it?

    • Amber on September 14, 2014

      Hi Naisha

      Starting the diet without the oat bran isn’t a problem, just incorporate it into your diet from now on.

      Best wishes

      Amber:)

  • Kay on July 25, 2014

    Greetings Amber,
    One more ?. I am pretty sure this is ok, but want to check with you. Carbmaster yogurt by Krogers – 1.5 g of fat – 4g of carb – 3g sugars & 9 g of protein :o) Thanks so much!!

    • Amber on July 25, 2014

      Hi Kay

      Yes this is fine too.

      A:)

  • Kay on July 21, 2014

    Greetings,
    Is chicken hearts & gizzards allowed in the Attack phase???Thanks so much!!

    • Amber on July 21, 2014

      Hi Kay

      All parts of the Chicken are allowed in Attack.

      Best wishes

      Amber:)

  • Ashley on July 14, 2014

    hello,

    I just started today on the attcak and experienced alot of dizziness and shortness of breath. I felt like I could faint and I was scared because I was also feeling like highs and lows of body temp. Is this normal?
    Also I did like drink half cup of sprite because I felt it was sugar related. Will this decrease weight loss if during the attack phase I do this or even in thr cruise stage?

    Thank you!

    • Amber on July 16, 2014

      Hi Ashley

      I’d recommend stopping the diet and seeking medical advice as this type of side effect is not normal.

      Hope you are soon feeling better.

      Best wishes

      Amber:)

  • Mavis opoku on May 16, 2014

    Hi amber,
    In Ghana we hardly get these veggies I am at the cruise stage can I eat the veggies with the proteins and I turn to drink a lot of the diet soda at least 2 a day is it ok.
    Please I need help

    • Amber on May 17, 2014

      Hi Mavis

      Yes you eat vegetables with protein on PV days and you can have up to 3 servings a day of zero calorie diet soda.

      Best wishes

      Amber:)

  • Philippa on April 29, 2014

    Hi Amber,

    Are you allowed to eat and cook with stock during the attack phase?

    Thanks
    Philippa

    • Amber on April 29, 2014

      Hi Philippa

      Yes you can use stock or bouillon cubes. If you make your own make sure to remove the fat.

      Kind regards

      Amber:)

  • Nami on March 27, 2014

    Hi, Amber.
    I can’t find any fat free dairy products, only low fat milk. And I was wondering if I could use regular cream cheese, because there are no other choices. If it isn’t allowed in the cruise phase, can I use it during consolidation phase?
    Thank you

    • Amber on March 27, 2014

      Hi Nami

      The fat content in regular cream cheese means that it isn’t suitable to use in the weight loss phases. Are you not able to get hard cheese for the Consolidation phase?

      Best wishes

      Amber:)

      • Nami on March 28, 2014

        Hi Amber
        We’re allowed cheese in the consolidation phase? I didn’t know that! Must have missed that part. How about regular cheddar or mozzarella?
        Thank you!

        • Amber on March 28, 2014

          Hi Nami

          Both are fine but are restrict to one serving of 40 g per day.

          Kind regards

          Amber:)

  • sasha brown on February 18, 2014

    Hi Amba,

    I am on the second day of attack phase. for breakfast i have been having 2 eggs boiled with a can of anchovies (about 10 in total), they are in oil, but i have washed them under the hot tap to remove all of the oil. is this ok or should i stop having them from now on?

    Thank you

    Sasha x

    • Amber on February 18, 2014

      Hi Sasha

      Even without the oil anchovies are quite high in sodium so they should be more of an occasional treat than a daily part of your diet.

      Best wishes

      Amber:)

  • Tim on January 22, 2014

    Hi, my wife is on this diet and she maintains that if it’s not in the book you can’t have it. She is currently in the attack phase and would love to eat some liver. Now, locally we are finding it hard to source calves liver and I suggested pork as an alternative which she refuses as it’s not in her book. I have researched pork liver as an alternative to calves liver and have found it to be lower in fats than beef although it is slightly inferior as to the vitamin content.
    The passages I found are saying “Each 3.5-ounce serving of cooked beef liver contains 191 calories, 29 grams of protein, 5 grams of carbohydrates and 5 grams of fat, including 2 grams of saturated fat. The same-sized serving of cooked pork liver contains 165 calories, 65 grams of protein, 4 grams of carbohydrates and 4 grams of fat, including 1 gram of saturated fat. Pork liver contains fewer calories and less fat and saturated fat, making it a more diet-friendly option.” So this as far as I can tell is ok for her to eat but still she refuses. Is this ok as an alternative for her?
    Any light you can shed on this would be greatly appreciated.
    Many thanks
    Tim

    • Amber on January 23, 2014

      Hi Tim

      To make the diet easier to follow Dr Dukan hit upon the idea of giving people a list of 100 foods to eat, and whilst this did make the diet easy to follow some of the foods in the original French version of the diet weren’t available in the new countries that he started to aim his diet at. This meant that he had to find replacements and this has lead to a great deal of confusion as depending upon which country and which book you have the list of foods vary. You might like to read this post. http://thedukandietsite.com/5441/are-there-68-or-72-pure-protein-foods-on-the-dukan-diet/

      Provided you are careful in what foods you eat you can stray off the list of 100 allowed foods. The principles of the Dukan Diet are that it is a high protein, low carb, low fat diet and as you’ve found in your research pork liver is a better match to these requirements than calf liver.

      Best wishes

      Amber:)

  • Dominique on December 9, 2013

    Dear Amber,
    Thank you for all these informations.
    I have double checked the allowed veggies as I am starting my cruise phase and was very surprised to find celeriac.
    Thinking of making a delicious mash to accompany my steak on PV days, I checked its nutritious content.
    I wonder if this is not an error or a misunderstanding of celeriac due to country differences, as the carb content is 84%, as per below.
    Please kindly confirm this is indeed allowed.
    Many thanks and keep up this wonderful site.
    Dominique

    FOOD SUMMARY
    Nutrition facts label for Celeriac, cooked, boiled, drained, without salt

    This feature requires Flash player to be installed in your browser. Download the player here.
    Download Printable Label Image Nutritional Target Map
    Nutritional Target Map for Celeriac, cooked, boiled, drained, without salt

    This feature requires Flash player to be installed in your browser. Download the player here.
    4.5 4.4 Fullness FactorND Rating
    NutritionData’s
    Opinion
    Weight loss:
    Optimum health:
    Weight gain:
    The good: This food is very low in Cholesterol. It is also a good source of Dietary Fiber, Vitamin B6, Magnesium, Potassium and Manganese, and a very good source of Vitamin C and Phosphorus.

    Caloric Ratio Pyramid
    Caloric Ratio Pyramid for Celeriac, cooked, boiled, drained, without salt

    84% 6% 10%
    Carbs Fats Protein

    3 NA

    Read More http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2395/2#ixzz2mzK58TaT

    • Amber on December 9, 2013

      Hi Dominique

      The information has become corrupted when you downloaded it. If you read the page it says that a 156 g serving contains just 9.1g of carbs and this works at 8.33%at . You can double check this information at http://en.wikipedia.org/wiki/Celeriac.

      Best wishes

      Amber:)

  • Andrena on December 4, 2013

    Amber,
    What about Turkey Bacon and Turkey Sausage? Is that allowed?

    • Amber on December 4, 2013

      Hi Andrena

      You can use reduced fat Turkey bacon but I’d recommend using it sparingly as it is quite high in sodium and may cause water retention. Turkey sausages usually have added starches that add carbs and they can also be quite high in fat. If you want me to check a particular brand just let me have the ingredients and nutritional information and I’ll advise.

      Best wishes

      Amber:)

  • Jana on November 30, 2013

    Hi Amber great work, your knowledge is wonderous.

    I was wondering if starting the diet directly at cruise phrase would be effective?

    I got so many fresh vegetables in the fridge.

    Sorry if this is a sill question. Thank you in advance.

    • Amber on November 30, 2013

      Hi Jana

      Yes you can start with the Cruise Phase and it isn’t a silly question.

      Best wishes

      Amber:)

  • Dana on November 23, 2013

    Hi Amber..
    Am I allowed to use wheat bran or corn flour in my recipes? I just found a recipe for dukan pizza and it contains both wheat bran and corn flour, I want to make sure if they are allowed before I try the recipe.

    • Amber on November 24, 2013

      Hi Dana

      You are allowed one tablespoon of wheat bran each day to help relieve constipation and cornflour is a tolerated item that is added in Cruise – a teaspoon equals one tolerated item..

      Best wishes

      Amber:)

  • Lola on November 18, 2013

    Hi can these 28 allowed vegetables be used in attack phase. Thanks I need to start diet today

    • Amber on November 18, 2013

      Hi Lola

      The vegetables aren’t added until the Cruise Phase.

      Kind regards

      Amber:)

  • Monica S on November 9, 2013

    Hello. Is the supplement PGX allowed? I find that it helps when hunger strikes!
    Thank you, Monica S

    • Amber on November 9, 2013

      Hi Monica

      From what I found online each Softgel has around 10 calories and contains: (PolyGlycopleX®) (Amorphophallus konjac, sodium alginate, xanthan gum) Medium chain triglycerides, softgel (gelatin, glycerin, purified water, carob, annatto, titanium dioxide), yellow beeswax, lecithin.

      Because of this I don’t think that Dr Dukan would approve of this product but you could try using it if you really think it will help you stick to the diet and see how it affects your weight loss.

      Kind regards

      Amber:)

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