Dukan Diet Attack Phase Menu – Day 1

When you first read about the Attack Phase it appears to be quite a simple diet to follow.  When you have 72 different foods you can chose from and which you can eat without limitation it feels as if you couldn’t possibly fail, especially when you know that this phase will give your diet a real kick start.


The challenges which get overlooked include:

  • Eating 1 1/2 tablespoons of oat bran each and every day.
  • Restricting yourself to just 4 egg yolks per week if you have problems with raised cholesterol or 7 egg yolks if not.
  • Having variety in what you are eating.

Well if you are only following the Attack Phase for two or three days you may not find it too hard.  You could probably eat the same food each day, allowing yourself one egg each day and eat your oat bran in a yogurt but what happens after that.   You need to remember that you will be having protein only days every other day throughout the Cruise Phase so I believe that it is important to start your diet as you mean to go on and build in as much variety as possible.  To help give you some ideas you do this I will be putting together seven example Protein only menus which together will use only just over 4 egg yolks in the 7 days and will provide your daily serving of oatbran without you having to put it in your yogurt.

Day 1 Protein Only (1 1/3 egg yolks)

Breakfast

 

  • 1 Boiled Egg
  • 1 piece Dukan Toast (1/2 tbsp oat bran) made with just egg whites
  • Zero fat Vanilla Yogurt

 

Snack

 

 

Lunch

 

Dinner

  • Tandoori  Chicken Fillet
  • Sugar-free Jello (This requires a little lateral thinking to fit in.  I see it as a diet drink with gelatine that makes it set.  If preferred you could have another yogurt instead but the Jello has less calories! )

Links to other Menus:

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

25 Responses to “Dukan Diet Attack Phase Menu – Day 1”

  • Sandra Cutcliffe on June 4, 2012

    are non-fat fruit flavored yogurts allowed on attack phase, Such as blueberry or strawberry? Also, is greek low-fat or non-fat yogurt better than regular non-fat?
    thank you,
    Sandra

    • Amber on June 4, 2012

      Hi Sandra

      Fruit yogurts are tolerated items which are only added in the second phase and Dr Dukan doesn’t favor Greek yogurt over plain yogurt but he does say that non-fat is best.

      Kind regards

      Amber:)

  • Margarita on May 16, 2012

    Hi found your site while looking for recipes, I am currently on day 7 of attack phase and I am very sensitive to oat bran and it my not seem like a huge deal to others, but to me it causes all sorts of issues. I did however take it like I was supposed to the first 5 days and did not have any weightloss, I dropped the requirement and the past two days lost 5 inches. I am trying to find out if there is a resource to the Dukan diet and the oat bran that I could research it more, I mean is there a way that you do not have to take it everyday? My side effects are very annoying when I consume it, I just recently found it part of my issues with my diabetes are grains and starches.

    • Amber on May 16, 2012

      Hi Margarita

      I’m not aware of any resources provided for the Dukan Diet. Dr Dukan added it to his diet because of the health benefits of eating oat bran and because he found that it help to satisfy hunger.

      Eating oat bran is not compulsory but if not eaten there are no alternatives. It is important to remember that the Dukan Diet hasn’t always included oat bran and followers of the diet at these times were still able to successfully lose weight.

      There are quite a few people like yourself who are unable to eat the oat bran and when they ask the Dukan coaches about this the coaches explain that not eating oat bran might produce a slightly slower weight loss.

      Hope this helps!

      Amber:)

  • Alba MR on May 9, 2012

    I can not find oat bran in my place. Can I replace oat bran with seeds bran?
    Thx

    • Amber on May 9, 2012

      Hi Alba MR

      I’m sorry but Dr Dukan does recommend any replacement for oat bran.

      Kind regards

      Amber:)

  • lucinda on April 25, 2012

    Hi is alpro almond milk allowed on this diet instead of skimmed milk, its low in fat….

    also for the dairy products does it have to be completely zero fat in the nutritional details???

    thanks so much.

    • Amber on April 25, 2012

      Hi Lucinda

      I’m afraid that Dr Dukan doesn’t allow almond milk to replace skimmed milk it has different nutritional properties.

      Dairy products should be 2.0% fat or less (and the less the better!). Fat free products usually have 0.1% fat.

      Hope this helps

      Amber:)

  • Zina on April 1, 2012

    How much of zero fat frozen yogurt can I have at the attack phase?And to be more accurate, it’s yoomoo yogurt if u know it.I asked them and they told me that 100gr. Contains 0,2 fat.The flavors I m addicted are blubbery, Madagascar vanilla and chocolate.In the internet I only found nutrition value for strawberry flavor(I m adding it below to help you). Product Details
    Ingredients
    Nutrition
    Storage
    Instructions
    Nutrition
    Nutrition
    Typical Values Typical values per 125ml serving -
    Energy 430kJ -
    102cal -
    Protein 2.4g -
    Carbohydrate 18.9g -
    of which sugars 14.7g -
    Fat 1.1g -
    of which saturates 0.6g -
    Fibre 3.1g -
    Sodium trace -
    Salt equivalent 0.1g -

    • Amber on April 1, 2012

      Hi Zina

      I found the ingredients for the Strawberry flavour frozen yogurt you gave the information for

      These were Yogurt (65%),Sugar ,Glucose Syrup ,Partially Reconstituted Whey Powder ,Strawberry Puree (5%) ,Chicory Root Fibre ,Stabilisers (Locust Bean Gum, Guar Gum) ,Emulsifier (Mono- and Diglycerides of Fatty Acids) ,Flavouring ,Colours (Beetroot Red, Beta-Carotene)

      Unfortunately just because something is very low in fat it doesn’t mean it is good for you. The sugar and glucose syrup mean that this product is not allowed on any of the weight loss phases of the Dukan diet- it is too high in carbs.

      Yogurt and frozen yogurts are not the same food. A 100g of Zero fat Fage Greek yogurt has just 59 calories and 11.2 g of carbs 7.6 g of protein and is 100% yogurt.

      Sorry:(

      Best wishes

      Amber:)

  • disha on December 21, 2011

    Hi I am lacto vegetarian and want to follow Dukan diet. Can I do this.

    • Amber on December 21, 2011

      Hi disha

      Yes you can follow the Dukan Diet as a lacto vegetarian. You might like to have a read of this post. http://thedukandietsite.com/1622/can-vegetarians-follow-the-dukan-diet/

      Kind regards

      Amber:)

      • Aleen on April 3, 2012

        I was curious, there are many food items listed on the first 5 days of the attack phase. I am a bit confused about which ones to eat or skip. What can I have at lunch and dinner for Day 1? The book lists 2 or 3 items for lunch and 3 for dinner.

        Please help me out!

        • Amber on April 3, 2012

          Hi Aleen

          The great thing about the Dukan Diet is that you chose what foods you want to eat from the list of 72 allowed proteins. If there are foods that you don’t like you don’t eat them and you can eat more of the foods that you do like. The menus are only suggestions and the reason different items are listed for lunch and dinner are to add variety to your meals. When you are eating just protein having different proteins to eat at each meal helps add variety and makes the diet easier to stick to.

          Dr Dukan believes that we have to teach ourselves proper eating habits so he recommends eating 3 main meals a day with a mid morning and mid afternoon snacks.

          Best wishes

          Amber:)

  • Ros Parr on October 22, 2011

    Hi Amber,
    I’m a bit confused re amount of oat bran allowed. For attack phase the amount is 1 !/2 tbsps yet in the attack phase menu guide I looked at, the recipe for oat bran vanilla porridge contains 3 tbsps. Do you spread this recipe over 2 days perhaps? Or does 1 1/2 tbsps mean the least you should eat?
    Very helpful blog page.
    Ros

    • Amber on October 22, 2011

      Hi Ros

      You just need to half the amounts to make one serving or spread it over two days as 1 and 1/2 tablespoons is the maximum amount of oat bran allowed unless you are having problems with constipation.

      Best wishes

      Amber:)

  • chattypatty on August 14, 2011

    Just wondering if anyone else feels weak on the diet. I’ve just finished the attack phase (5days) and had my first veggie and protein day. Loved the change, but after eating a veggie omelett for breakfast, chicken and salad for lunch and a big plate of chicken stir fry for dinner………………i still feel weak, not so much hungry just weak.

    • Amber on August 14, 2011

      Hi chattypatty

      Feeling weak can be a side effect of a very low carb diet. I can’t see any oat bran or dairy products in what you’ve eaten and these are sources of carbs that the Dukan Diet allows.

      Amber:)

  • Lori on June 4, 2011

    I love your site! I’m linking you into my Squidoo article about the Dukan Diet. Keep up the great work!

    http://www.squidoo.com/dukan-diet-program

    • Amber on June 5, 2011

      Hi Lori

      Thanks!

      Amber:)

      • Lori on June 9, 2011

        Amber – just dropping by again to find some more ideas for “mixing it up.” Your site totally rocks! Thanks for being here!

        • Amber on June 9, 2011

          Thanks Lori. They say that Variety is the Spice of Life, I think Variety is the Necessity of a Diet!

          Amber:)

  • Pablo on May 12, 2011

    The Every Other Day Diet is build on a specific concept: On one day you eat high-protein foods which help you to burn fat fast, but on the other day you can eat practically what you wish!

    • Amber on May 14, 2011

      Hi Pablo

      The Dukan Diet also has an every other day high protein phase. It is the Cruise Phase and you eat a low fat, low carb, high protein diet on one day, a Pure Protein (PP) day, and on the next day you eat slightly lower levels of protein and add vegetables as well, a Protein and Vegetable (PV) day. The great thing about the Dukan Diet is that by eating high levels of protein you eat less but don’t feel hungry. Thank you for your comment.

      Amber:)

  • BEAUTY REVIEWS on April 30, 2011

    I’ve placed an extract of your article on my site with a link. Thanks