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)

Breakfast

Snack

  • Low fat Yogurt

Lunch

Dinner

 

Day 3 Protein only  (1/2 egg)

Breakfast

Snack

  • Beef Jerky or Biltong

Lunch

Dinner

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

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

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  • 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

      Amber:)

      • 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:)

        • 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

          Amber:)

          • 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

            Amber:)

  • 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

      Amber:)

  • 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,

    Marina

    • 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

      Amber:)

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