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.

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

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  • poppy on November 8, 2013

    Hi amber,
    I love the way you always give your answers!!

    ‘(* 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.)’
    As is stated above, soya been sprouts are allowed, but I am a bit concern about eaten then, since a read about it in the site below. Amber what’s your advice about it!
    thank you! :).

    Why Sprouted Soy is Worse Than Unsprouted
    http://www.thehealthyhomeeconomist.com/why-sprouted-soy-is-worse-than-unsprouted-even-if-organic/

    • Amber on November 8, 2013

      Hi Poppy

      It was a very interesting article. If I were a vegan or vegetarian I would be a little more concerned but as I don’t eat or drink a lot of soy products it won’t be stopping me enjoying the occasional dish which contains soybean sprouts. If I had a medical condition such as osteoporosis which I thought could be made worse I would try to avoid them altogether. However you need to make your decision whether to eat this food and how often, based on your own circumstances. If you are really concerned perhaps you should err on the side of caution and avoid it all together.

      Hope this helps.

      Best wishes

      Amber:)

      • poppy on November 10, 2013

        Amber,
        thank you for your answer!! 🙂

  • Monica on November 7, 2013

    Hello,

    wondering if liver sausage from the deli is allowed on the Cruise phase?

    Thanks.

    Monica

    • Amber on November 7, 2013

      Hi Monica

      Based on the information I found online I’d say it would be too high in fat to be suitable.

      Kind regards

      Amber:)

  • Susan on October 3, 2013

    Hi, I started the dukan regime over 2 years ago, lost 29kgs and, although I’ve had the odd blip, have maintained my size 10 dress size. After over 40 years of yo yo dieting its great to have found something that works, especially as there’s no weighing or calorie counting involved.
    Regards
    Sue

    • Amber on October 3, 2013

      Hi Sue

      Thank you for sharing your experiences of the Dukan Diet. Success stories like yours really to help inspire others.

      Best wishes

      Amber:)

  • Del on September 11, 2013

    Hi Amber,

    I am eating quite a lot of Hot Smoked Salmon flakes, but have noticed that they are quite high in fat. 9.6%. Should I be limiting these or can i really eat as much as I want. Also I snack heavily on Seafood sticks which seem high in carbs – 15.4% ????.

    Thanks,

    Del

    • Amber on September 12, 2013

      Hi Del

      You are eating a fairly restricted diet on the Dukan Diet so you need to eat as widely as you can from the list of allowed foods. I wouldn’t recommend eating a lot of any food and eating a lot of oily fish could impact on your weight loss. One lady who contact me a little while ago wasn’t losing weight and was feeling quite unwell, as she was only eating salmon and oat bran it wasn’t really surprising.

      The coached version of the diet limits seafood sticks to 8 a day. If you find that you aren’t losing weight as expected you may need to cut back on the numbers you are eating.

      Kind regards

      Amber:)

    • Sherry65 on September 13, 2013

      I started the dukan diet on September 3rd and I am dowm 8 pounds today. I need to lose at least 30 more to be at a healthy weight for my height.

      I have been eating the greek cherry yogurt-non fat with oat bran

      steak steak eggs and more eggs…LOL

      finally today is my first day of veggies…so I just had a celery with fat free cream cheese and it was good

      • Amber on September 13, 2013

        Hi Sherry65

        Well done! Those vegetables do really taste good after a long Attack Phase:)

        Steak and eggs are good but do try to find other foods to enjoy too.

        Best wishes

        Amber:)

  • Erin on September 2, 2013

    Hi Amber,

    Are we allowed to eat Frozen Yogurt on the cruise phase? I have found in canada, a company called Qoola – they have non-fat or low-fat yogurt (0-1%) with 7% carbohydrate. Is this okay??

    I don’t enjoy eating yogurt unless its frozen! To me, the texture is just awful.. Especially greek!

    Thanks so much!

    E

    • Amber on September 3, 2013

      Hi Erin

      The figure of 7% that you found was for the recommended daily total rather than the percentage the yogurt contains. 85 g has 21 g of carbs which means the yogurt is is 24.7% carbs and is not suitable to use on the Dukan Diet. Sorry!

      Kind regards

      Amber:)

  • Tina on August 26, 2013

    Hi.

    Thanks for all the advices. I have a question for you if you can help me.

    Can I eat Vanilla Yogurt – fat free, 0 added sugar.

    Activia Fat free – Vanilla
    Skim milk, milk and whey protein concentrate, modifed corn starch, inulin, corn starch, active probiotic culture( bifidobacterium lactus dn-173 010), active bacterial cultures, natural flavour, gelatin, sucralose(17mg/100g), potassium sorbate, gellan gum, vitamin a palamitate, vitamin d3. Made with vitamin A&D fortified skim milk.

    or another brand:

    Yoplait Source – Vanilla – with Splenda, 0% fat
    Skim milk, milk and whey proteins, modified corn starch, active bacterial culture, gelatin, natural and artificial flavours, pectin lactic acid, sucralose (14 mg per 100 g serving), vitamin d3, potassium sorbate. Made with vitamin a &d fortified skim milk.

    And the last question – what do you think about the quark cheese (3% fat).

    Thank you so much.

    Tina

    • Amber on August 26, 2013

      Hi Tina

      There are two sets of rules for yogurt – pure yogurt with no added sugar with 2% fat content or less or yogurt with 7% or less carbs and 2% or less of fat. As both these yogurts have added sugar they don’t meet the first rule. Activia is just under 8% carbs so is above the 7% rule but per this link http://www.myfitnesspal.com/food/calories/yoplait-source-yogurt-0-fat-free-vanilla-79095198 Yoplait Source Vanilla has just 5 g of carbs per 100 g so it is well below the 7% rule so it could be used.

      If 3% Quark is the only one you can get you could use it as a tolerated item (30 g) or you could use it in limited amounts and restrict your other dairy foods to compensate and see whether it impacts on your weight loss.

      Best wishes

      Amber:)

  • Maria on August 14, 2013

    Hi Amber,
    Could you advise a link to the info where the soy and whey protein isolates are prohibited on this diet, or are they allowed?

    Thanks,
    Maria G

  • Stacy on July 25, 2013

    Hi Amber

    I started the DD today but I’m worried I have already made a mistake. I have been having Sainsbury’s Be Good to Yourself Cottage Cheese and also Alpro Soya Yoguart.

    Do I need to start again?
    Many thanks

    S

    • Amber on July 25, 2013

      Hi Stacy

      The Sainsbury’s BGTY Cottage Cheese is fine. I’ve just checked the nutritional information on Sainsbury’s site and it has 1.5% fat content and 4.3% carbs. You’d normally only have soya products if your are lactose intolerant but this really isn’t a slip up to worried about. Just continue with the diet without restarting again and let me know if there is anything else I can help with.

      Kind regards

      Amber:)

      • Stacy on July 26, 2013

        Thank you Amber so much for your reply – I can see you’re swamped! I much prefer Alpro Soya to anything else – but perhaps I should limit it to one meal. I’m guessing then that Alpro Soya Custard is out?? I was having sugar cravings badly on Day 2.

        Per 100g for Soya Custard
        Cal: 81
        Carbs: 13g
        Sugar: 9.9g
        Fat: 1.7g (Sat Fat 0.3g)

        Finally – Promise!

        I did want to ask if Quorn Cocktail Sausages are ok?
        Info per sausage:
        Cal: 33
        Carbs: 2.1g
        Sugar: 0.2
        Fat: 1.8g (Sat Fat 0.3g)
        Salt: 0.3g

        Thank you so much – Your time is greatly appreciated.

        Stacy

        • Amber on July 27, 2013

          Hi Stacy

          I’m afraid both foods aren’t allowed but you can have custard made with custard powder and skim milk and sweetener and have plain Quorn products that have a very high percentage of mycoprotein.

          To explain I’ve shown the ingredients in both Quorn mince (1.) and Quorn cocktail sausages (2.)

          1. [Mycoprotein (93%), Free Range Egg White, Firming Agents: Calcium Chloride, Calcium Acetate, Roasted Barley Malt Extract, Natural Caramelised Sugar]

          2. [Mycoprotein (37%), Textured Wheat Protein (Wheat Flour, Wheat Protein, Wheat Starch, Gelling Agent: Sodium Alginate), Water, Vegetable Oil, Rusk (Breadcrumb [Wheat Flour, Salt, Yeast]), Onion, Flavouring, Seasoning (Salt, Yeast Extract, Wheat Flour, Dextrose, Preservatives: Sodium Sulphite, Ascorbic Acid; Spice Extracts, Vegetable Oil), Rehydrated Free Range Egg White, Milk Proteins, Roast Barley Malt Extract]

          Best wishes

          Amber:)

          • Stacy on July 27, 2013

            Amber thank you very much for your reply! We’d be lost without you honestly!

            This makes sense now as I didn’t lose anything yesterday – I stayed the same (I didn’t have the custard only the sausages) I’ll add an additional attack day and try the mince instead and hopefully see some better results by Monday.

            Hopefully the Alpro Soya Yoghurt is still ok to have because its pretty much getting me through. However, I did find the Fat-Free Sugar Free Chocolate pudding on ebay for £1.99 for 6 packs which was way better then Amazons £11!!!

            I did wonder if I was exercising too much – I walk usually 4 miles a day and wondered if that contributed to my VERY early plateau? I don’t feel tired, headachy or have any of the other symptoms expected on the attack phase.

            Baffled!

            Stacy x

          • Amber on July 27, 2013

            Hi Stacy

            I’m afraid I’ve got more bad news for you the fat free sugar free pudding isn’t allowed either. It contains

            Modified Food Starch, Maltodextrin, Tetrasodium Pyrophosphate And Disodium Phosphate (For Thickening), Contains Less Than 2% Of Nonfat Milk, Natural And Artificial Flavor, Salt, Calcium Sulfate, Xanthan Gum, Mono- And Diglycerides (Prevent Foaming), Aspartame And Acesulfame Potassium (Sweeteners), Yellow 5, Yellow 6, Artificial Color.

            These ingredients add 2 g of carbs to the milk you make the pudding with!

            It is Sugar free Jello (jelly) that you are allowed three serving each day.

            I know it is confusing and that is why I started to site to help out where I can.

            Best wishes

            Amber:)

        • Amber on July 27, 2013

          Hi Stacy

          I’m afraid both foods aren’t suitable but you could have custard powder as one of your tolerated items in Cruise and make yourself some custard with skim milk or at a pinch soya milk with sweetener.

          You’ll find more information about which Quorn to eat in this post http://thedukandietsite.com/1634/can-you-eat-quorn-on-the-dukan-diet/

          Best wishes

          Amber:)

          • Stacy on July 27, 2013

            I won’t be buying that then! Thanks for the warning! Are we able to get the Jello in the UK? Had to stop myself buying licorice today!

          • Amber on July 28, 2013

            Hi Stacy

            I’m glad I stopped you! You can also buy Hartley’s Low Calorie Jelly in Pots – each pot has just 10 calories.

            Well done for keeping strong and not buying the licorice.

            Best wishes

            Amber:)

          • Stacy on July 28, 2013

            Sorry Amber – forgot to ask; during the attack phase we are losing weight – but is this actual FAT we are losing or is it merely water?

            I’ve purchased some Sugar Free Jello from Amazon, it doesn’t say anything about being Fat Free but hope that’s ok? 🙂

            Thank you again for all the time and attention you give us x

          • Amber on July 28, 2013

            Hi Stacy

            It is likely to be a mixture of both.

            Sugar free Jello is fine, Sugar free Jello pudding isn’t.

            A:)x

  • parisa on June 4, 2013

    i live in dubai.
    Where can i find shirataki noddel?

  • Sarah on May 19, 2013

    Amber,

    Is quinoa allowed during the cruise phase since it is so high in protein?

    • Amber on May 20, 2013

      Hi Sarah

      Quinoa is high in protein but it is also high in carbohydrates so it isn’t suitable to use as a pure protein on the Dukan Diet.

      Best wishes

      Amber:)

  • Andrea on May 12, 2013

    Hi Amber, I recently read about a plant called Konnyacu or devil`s tongue and wonder if it can be added to the list of vegetables allowed on the cruise phase.
    Thanks
    Andrea

    • Amber on May 12, 2013

      Hi Andrea

      Yes you are allowed to eat this food. Shirataki noodles, as the extract from Wikipedia below explains are made from this plant and you are allowed to eat this shirataki noodles in unlimited quantities on all phases of the Dukan Diet.

      Shirataki (白滝?, often written with the hiragana しらたき) are very low carbohydrate, low calorie, thin, translucent, gelatinous traditional Japanese noodles made from devil’s tongue yam (elephant yam or the konjac yam).[1] The word “shirataki” means “white waterfall”, describing the appearance of these noodles. Largely composed of water and glucomannan, a water-soluble dietary fiber, they have little flavor of their own.

      Kind regards

      Amber:)

  • Liz on May 7, 2013

    Can you drink coffee with skim milk?

    • Amber on May 7, 2013

      Hi Liz

      Yes you can have coffee (or tea) made with skim milk.

      Best wishes

      Amber:)

  • Annie on April 2, 2013

    Hi Amber,

    I am on the second day of the Attack Phase. I was wondering whether the various types of beans and legumes are permitted under proteins

    • Amber on April 2, 2013

      Hi Annie

      Unfortunately beans and legumes are too high in carbs to be suitable as pure proteins.

      Kind regards

      Amber:)

  • Kaya on February 25, 2013

    Hi Amber,

    Is Tilapia allowed on Dukan Diet?

    Thank you in advance!

    Kaya

    • Amber on February 25, 2013

      Hi Kaya

      Tilapia is fine to eat. There aren’t really any fish that are off limits on the Dukan Diet.

      Kind regards

      Amber:)

  • Yv on January 18, 2013

    Hello Amber, Thank you for providing the information on the Dukan Diet. It is a very help to me. I have got a question l hope you can help me with. Is Swede allowed during the cruise phase.

    Cheers

    • Amber on January 18, 2013

      Hi Yv

      Swede isn’t a listed vegetable but turnip is. I’ve checked the nutritional info on CalorieKing.com and swede aka yellow turnip or rutabaga is higher in sugar and carbs than turnip and it is the same as carrot which is a restricted vegetable. I’d therefore advise for this to be eaten in the same way as carrots where the current recommendation is 200g per week.

      Kind regards

      Amber:)

      • Yv on January 19, 2013

        Thanks Amber. This is really helpful.

        Kind regards,

        Yv

  • Joanna on January 17, 2013

    hi! I’m just wandering whether jello’s light, with no sugar or fructose added can be used in Dukan’s diet …

    • Amber on January 18, 2013

      Hi Joanna

      You can eat sugar free Jello (jelly) but not sugar free Jello Puddings.

      Kind regards

      Amber:)

  • Sara on January 7, 2013

    Just curious….. can you eat cheese like Colby Jack or Cheddar during the attack or cruise phases?

  • helen on December 16, 2012

    Can you eat frankfurters on the attack phase

  • Special on November 29, 2012

    Hi Amber,

    Please can you advise me if sainsbury’s basics skim milk powder is allowed? It has about 0.6 grams fat per 100 grams. But I was just wondering because of it’s powder form (which I enjoy albeit in limited quantity)

    • Amber on December 2, 2012

      Hi Special

      If you are using it as a direct replacement for skimmed milk made up with water it will be fine but if you are using it as a cooking ingredient you do need to be careful with how much you use. Although 100g contains next to no fat it does contain 52g of carbs in the form of sugar and has 360 calories.http://www.carnationmilk.ca/skim-milk-powder.aspx

      Kind regards

      Amber:)

  • Orla on June 4, 2012

    HI Amber

    Are duck eggs allowed?

    Thanks

    Orla

    • Amber on June 4, 2012

      Hi Orla

      Sorry no. Only chicken and quail eggs are approved.

      Kind regards

      Amber:)

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