The Dukan Diet meal plan

Day 1

Breakfast: scrambled eggs with smoked salmon (serves 1)

Whisk 2 eggs in a bowl. Add a splash of skim milk. Add as much chopped smoked salmon as you like. Microwave on high for 1 minute. Stir. Microwave for another 30 seconds and serve.

Lunch : ham rolls (serves 4)

175g extra-lean ham, finely chopped
225g fat-free quark*
Finely chopped chives and marjoram, to taste
4 shallots, finely chopped
Tabasco, to taste

Mix all ingredients and roll into small balls.

Dinner: Vietnamese beef (serves 2)

400g sirloin steak, cut into 1cm cubes
2 tbs soy sauce
1 tbs oyster sauce
1 big piece ginger, grated
3 drops vegetable oil
4 garlic cloves, crushed
Coriander leaves, to serve

Combine beef, sauces, ginger and a little black pepper. Marinate for at least 30 minutes. Brown garlic in a pan (oiled and wiped with kitchen paper). Add beef and stir over high heat for 10-15 seconds for medium-rare. Top with coriander.

Day 3

Breakfast: oat bran porridge (serves 1)

Combine 2 tbs of oat bran and a little wheat bran (optional) with skim milk and sweetener. Microwave for 2 minutes.

Lunch: rosemary beef burgers (serves 3)

750g minced beef
1 onion, chopped
2 garlic cloves, crushed
2 tbs plum sauce
1 tbs Worcestershire sauce
2 tbs finely chopped rosemary
1-2 tbs finely chopped mint or basil
1 egg, lightly beaten
Salad to serve, optional

Combine all ingredients, season with salt and pepper to taste and shape into patties. Grill until golden brown on both sides and cooked through. Drain on paper towel.

Dinner: fishcake (serves 1)

3 eggs, separated
6 tbs fat-free quark
1 tbs cornflour
1 garlic clove, crushed
Chopped herbs, to taste
1 white fish fillet, chopped
3 crabsticks, thinly sliced

Beat eggwhites until stiff. Add other ingredients and bake in a lined tin at 180ºC for 45 minutes.

Dessert: chocolate coffee meringues

3 egg whites
2 tsp cocoa powder
6 tbsp sweetener
2 tsp very strong coffee

Preheat the oven to 150ºC. Beat the egg whites until very stiff. Add the cocoa to the sweetener, then sprinkle this over the egg whites. Add the coffee and continue beating for about 30 seconds. Spoon into small mounds on a baking tray and bake for 25 to 30 minutes.

Day 5

Breakfast: muesli and skim milk (serves 2)

6 tbs oat bran
1 egg
1 tbs liquid sweetener
Almond essence

Preheat oven to 160ºC. Mix all ingredients and spread on tray lined with baking paper. Bake for 30 minutes. Crumble when cool. Store in an air-tight container.

Lunch: salmon pancakes (serves 2)

300g fat-free fromage frais
60g fat-free quark
1 small jar salmon roe
4 slices smoked salmon
2 oat bran pancakes

(see Day 2 lunch recipe)

Mix fromage frais, quark and roe in a bowl. Season. Divide mixture among pancakes. Top with salmon.

Dinner: chicken kebabs (serves 4)

1 onion, peeled
1 garlic clove, peeled
20g ginger, grated
2 tbs lemon juice
100g fat-free plain yoghurt
1/2 tbs ground coriander
1/2 tbs ground cumin
1 tsp garam masala
2 tbs finely chopped coriander
800g chicken breasts, cut into 2cm chunks
Fat-free tzatziki, to serve

Purée onion and garlic in a blender. Stir in ginger, lemon juice, yoghurt, spices and coriander. Mix chicken and marinade in a bowl. Refrigerate for 2 hours. Heat a grill on high.

Thread chicken on skewers. Cook for 8-10 minutes. Serve with fat-free tzatziki.

Dessert: orange yogurt cake

3 eggs
150g fat-free natural yogurt
½ tsp artificial sweetener
1tsp orange extract
4 tbsp cornflour
2 tsp yeast
3 drops of vegetable oil

Preheat the oven to 180ºC. Beat eggs with yogurt, then add sweetener, orange extract, corn flour and yeast. Pour into a cake tin (oiled and lined with kitchen paper) and bake for 45 minutes.