Dukan Diet Attack Phase Menu – Days 2 and 3

This post contains suggested menus for two more days (Days 2 and 3) of the Attack Phase of the Dukan Diet, but these menus can of course also be used on Pure Protein days in other parts of the diet. The Attack Phase is the most difficult Phase of the Dukan Diet, but it is the part of the diet in which you will get the biggest weight loss.

I’ve tried to put together a menu over a week which will give a fair amount of variety using foods which should be easily available. It provides the necessary Attack Phase daily serving of 1 1/2 tablespoons of oat bran and uses only 4 egg yolks over the whole seven days. If you are using this menu for other phases of the diet you will need to increase the amount of oat bran you are eating.  Four egg yolks is the amount recommended for anyone suffering from raised cholesterol, if you have no problems with cholesterol you can have up to seven in a week.

Day 2 Protein only (1/2 egg)



  • Low fat Yogurt




Day 3 Protein only  (1/2 egg)



  • Beef Jerky or Biltong



Links to other Menus:

Dukan Diet Attack Phase Menu – Day 1

Dukan Diet Attack Phase Menu – Days 4 and 5

Dukan Diet Attack Phase Menu – Days 6 and 7

76 Responses to “Dukan Diet Attack Phase Menu – Days 2 and 3”

1 2
  • Lena on September 19, 2017

    Can you clarify the non-fat yogurt? For instance the Yoplait non fat vanilla yogurt I looked at has quite a bit of sugar. is that ok? or can you recommend a brand?

    Thank you

    • Amber on September 19, 2017

      Hi Lena

      Any yogurt with a lot of sugar is unlikely to meet the less than7% carb rule (7 g of carbs per 100 g of yogurt). It is just a case of looking at the nutritional information until you find one that is suitable. If you advise what country you live in I’ll see if I can look for a brand for you.



  • OSNAT PILCHICK on September 13, 2017


    I’m on Dukan diet for 3 days and I am very happy. what would you reccomend for constipation.

  • nicole on June 29, 2017

    Hi , is it fine to have shirataki noodles?
    I saw it on the one list and wanted to know if its fine to eat with your meat on the attack phase.
    Im on day 2 of the attack phase .
    How long is maximum days on this pahse

    • Amber on July 2, 2017

      Hi Nicole

      Yes you can have unlimited shirataki noodles on any phase of the Dukan and can eat them with meat.



  • Pamella on April 25, 2017

    Hi amber
    How many eggs can I eat in the attack stage. I have my oat bran with fat free milk as a porridge in the morning. Do I have to eat yogurt, for the greek one I do not enjoy any tips.

    • Amber on April 29, 2017

      Hi Pamella

      If you don’t have any health reasons to limit egg intake you could technically eat as many as you wish but this would not be sensible as you should try to eat a varied diet. Oat bran as a porridge is fine – this is my favorite. You don’t have to eat yogurt if you don’t like it.

      Best wishes


  • Jill on April 12, 2017


    Can you eat lambs liver in the attack phase.

    • Amber on April 15, 2017

      Hi Jill

      Sorry no lamb is allowed on the Dukan.

      Kind regards


  • claire on March 15, 2017

    what can be used to make a gravy for meat?

    • Amber on March 16, 2017

      Hi Claire

      Oxo cubes are the best I’ve found other than making your own. In Cruise you can use corn flour (a tolerated food) it thicken.

      Best wishes


  • Kirsten on February 19, 2017

    Hi Amber Can you take raw virgin coconut oil on this diet? and what kind of flavourings can you use? I have Fybromyalgia and looking into a diet that will help me to effectively lose weight and get mor?e energy? Can this diet help with that

    • Amber on February 20, 2017

      Hi Kirsten

      Coconut oil isn’t permitted on the Dukan but you can have any spice or herb to flavour your food.

      Best wishes


  • Shanelle on January 26, 2017


    Are we allowed to have broccoli on the Dukan diet? I have been reading the book but did it see that it was mentioned.

  • Lisa on October 9, 2016

    Hi Amber

    I just want to say with all the info and replies recipes and advice you have made this seem like a simple task when otherwise I would’ve found this daunting! Thank you so much for making this more easy to follow! 🤗

    • Amber on October 16, 2016



  • Ivonne on March 1, 2016

    Can we eat string cheese or any type of cheese during the attack phase?

    • Amber on March 6, 2016

      HI Ivonne

      If you can get zero fat cheese this can be included but Dr Dukan doesn’t approve of zero fat hard cheese as he thinks it is too artificial.

      Kind regards


  • Gina on February 10, 2016

    I started this yesterday and was wondering if I was on the right track. For breakfast I have 2 egg whites with fat free cheddar cheese for breakfast. For lunch a large chicken breast, snack low fat Greek yogurt with 1.5 tbsp of oat bran and for dinner I had cod and shrimp plus 10 glasses of water and did 35 mins of cardio

    • Amber on February 10, 2016

      Hi Gina

      That is fine. Dr Dukan isn’t that keen on fat free hard cheese but if this doesn’t stop you losing weight don’t worry.



  • June on December 18, 2015

    HI Amber

    I am on my 3rd day attack phase but I have not lost any weight.

    here is my menu

    Breakfast – 2 half boiled egg + Americano

    Lunch – steamed fish + prawns + tofu

    Dinner – non fat yogurt

    Total Calories – 500+

    Before going on dukan I was calorie counting for 2 weeks and lost 4kg. but since going on Dukan I am not losing anything.

    Any advice you can give me?

    Thanks !!

    • Amber on December 20, 2015

      Hi June

      You’ve already been dieting so the weight loss expected would be less. Eating a very low calorie diet is not a good idea as it forces your body to slow down your metabolism to save body fat. Aim for 1200 -1500 calories a day.

      Kind regards


  • Widdles on May 26, 2015

    Looking forward to trying out these recipes as I embark on the plan, I’ve tried it before, but lack of inspiration meant I didn’t stick with it. Hopefully this time (and with the help of your site!!) I’ll actually make it to my target! 😀

    • Amber on May 31, 2015

      Good luck


      • Jimmy on August 19, 2015

        Hi Amber. I have started the diet three days ago. I got few questions.
        1) Is that really true that u can eat as much as I want? if yes, how come the calories intake does not impact the diet
        2) To make my oat bran pancake, muffin I use a yogurt that is non fat (0% fat ) but has 11g of sugar but it does say no sugar added on the container( so I assume it is sweetner) and it is 120 calories per container. I wanted to know if this yogurt is acceptable.
        3) It says we only allow 1 1/2 tblspoon of oat bran a day but when I do my pancake 1/2 tblspoon doesn’t seem enough to make it with the two eggs; considering that, trhoughout the day, the other 1 spoon goes to the oat muffin as snack.
        4) a friend of mine told me that she adds a spoon of wheat bran on her pancake , is that okay?
        5) Can I exercise the way I want. like running, jumping, lifting,..basically going to gym as usally.
        I know it s too much questions. sorry and thank you

        • Jimmy on August 19, 2015

          Also Amber, just to make sure this diet is not just for women, right?

          • Amber on August 19, 2015

            Hi Jimmy

            Yes Men can use the Dukan too.

            Best wishes


        • Amber on August 19, 2015

          Hi Jimmy

          1) Yes you can eat as much as you want – by eating high levels of protein your calorie intake is automatically reduced as protein is more satisfying – it keeps you feeling full for longer,
          2) Sugar free doesn’t mean that it doesn’t contain sugars. It just means it doesn’t contain white sugar -aka sucrose.
          3) You can only have 1.5 tablespoons – so it is really a case of having a galette or muffin but not both.
          4) 1 tablespoon of wheat bran daily can be used to help treat constipation.
          5) If you are able to you can chose whatever exercise you like – it doesn’t have to be walking.

          Best wishes


          • Jimmy on August 19, 2015

            Thank you so much for ur reply Amber!
            I am still quite confused on the use of 1 1/2 tblspoon per day. On day 1 , it says breakfast : oat bran toast and snack : oat bran muffin; however, on the recipe for oat bran toast we use 3 tblespoons ; so if I were to follow day 1 how would I use oat bran toast and the muffin as it is mentionned?. In another word based on its recipe, how would I use use the toast staisfying only 1/2 tbspoon since each muffin already satisfies 1 tble spoon. Also regarding the yogurt what is the best sugar portion in grammes to have. Finally, doe sthe diet a particular time at which we should eat, hasThank u

          • Amber on August 23, 2015

            Hi Jimmy

            This is where the use of the daily additional tablespoon of wheat bran would be very handy. If you substitute one of the tablespoons of oat bran in the Dukan Toast recipe for wheat bran a quarter of the recipe will have 1/2 tablespoon of oat bran. It would also mean that you had 3/4 of a tablespoon to add to another meal if needed that day.

            Any yogurt with less than 7% carbs which is 7 g per 100 g. It is best to try to establish regular eating habits but there is no hard and fast rules.

            Best wishes


  • Asdrubal on April 22, 2015

    Hi! Greetings from Costa Rica :), mmm This diet its not very well known in here, so I have had some problems on getting the right information about it, I want to know if any kind of seafood is allowed?, and whats the best way to cook it?? Thanks and sorry for the bad english xD

    One last question, is greek yogurt allowed? If so, Whats the maximun % of fat and sugar allowed? Thanks!!

    • Amber on April 23, 2015

      Hi Asdrubal

      All types of seafood and fish are fine and the best way to cook is to steam or bake. Greek yogurt is allowed look for less than 2% fat and less than 6% carbs(sugar).

      Best wishes


  • Marina on November 5, 2014

    Hi Amber,

    Thank you so much for all the information – it helps a lot.
    I am a vegetarian so I substitute all lean proteins for fat free fromage frais, tofu, Quorn, etc. My problem is though that I have not been eating protein for a long time because I was scared of gaining body volume (muscle mass) and just looking bigger. Will this happen following strictly the diet? 🙁

    Thank you,


    • Amber on November 13, 2014

      Hi Marina

      I’ve never had anyone complain of gaining body mass on the Dukan Diet. It is usually exercise that builds muscle mass rather than diet.

      Best wishes


1 2

Leave a Reply

Your email address will not be published. Required fields are marked *

Comment moderation is enabled. Your comment may take some time to appear.