dukan recipes

Cruising on the Dukan Diet

Today is day 9 on the Dukan diet.  I feel great, energized and lost 4#’s.  I lost more in the “Attack Phase” the first time around but I am still going to stay positive.  Next week is my visit from Mother Nature.  Once she leaves I will be on a progesterone only pill.  Since my body doesn’t do well on the traditional pill I am hoping to see a better result in my weight lose when I switch.  Like I said, I am really happy with the results so far.  

This time around on Dukan, I am enjoying it more, finding more ways to be creative with my food and I am determined to lose weight for the first time in my life.  I have been on so many “fad” diets.  I lose interest or cheat daily.  I can say, I just know that this will work this time.  It has to.  Why? I finally got a blog follower (thank you Spenser,) my cousin is doing this with me and we talk everyday about it and most importantly my skinny girl is ready to wake up.

Side note: I want to blog more but I am just to busy with my kids, job and life in general.  Do you know I took a day off work last week to register my child in kindergarten?  Who knew it was easier to take a child on a plane then to get them into kindergarten.  

I thought I would blog some of my personal food recipes on Dukan.  By know means are these from the book (well some are) or do I know they are 100% Dukan but I think they are.  If you disagree (Spenser, my only follower) then leave a nice comment on what is right or wrong with the recipe.  I really encourage anyone who is going to to the diet; buy the book first at:


and use this website:


Wish me luck on my journey and I hope my knowledge and research is helpful to you.

Tuna Patties (All Phases)

  • 4 cans of Tuna (in water)
  • Plain Greek non-fat Yogurt (use about ¼ cup but don’t use too much you want the patties to be dryer)
  • Oat Bran
  • 1 Egg
  • Mustard (just a little)
  • Dill 
  • Salt and Pepper to taste

I mix all of these ingredients in a bowl and form them into patties.  I fry them in a skillet until they are golden brown on each side. I use a little bit of EVOO or Olive Oil Pam.  Serve these with my Greek Dip.

I also use the same ingredients minus the raw egg and add in 4 boiled eggs for a cold Tuna Salad (just add a little more yogurt.)

Greek Dip (All Phases)

  • ½ cup of Greek non-fat Yogurt
  • Dill
  • Garlic
  • Salt and Pepper

I mix all these ingredients in a Tupperware container so I always have it on hand.  I love this dip for Turkey Burgers, Tuna Patties and plain Chicken.

Creamed Green Beans (Cruise)

  • Prepared Green Beans
  • Pepper
  • a pinch of Kosher Salt
  • Mediterranean Ms.Dash
  • Dollop of FF Sour Cream 

I steam my beans in water and drain them when they are cooked.  I add in these spices but honestly, use what you like or what you have.  Lastly I mix in the dollop of FF Sour Cream.  

Chicken Taco Salad (Cruise)

  • 4 Chicken Breast cut in strips
  • Taco Seasoning
  • Lettuce
  • Tomatoes
  • Salsa 
  • FF Sour Cream
  • FF Shredded Cheese

I toss my Chicken strips with taco seasoning and ¼ cup of water. Simmer the Chicken in a covered frying pan.  Separately, I shred the lettuce, chop the tomatoes and top the lettuce and tomatoes with all the ingredients above. (This is the one I am unsure of.  It is go freaking good but I don’t know if Salsa is allowed or FF Cheese but I compared the FF Cheese to my FF Cottage Cheese container and it was better.)  

I hope you enjoyed these ideas. I love to cook and I am pretty good at it so I plan to add my Dukan recipes from time to time.


Dukan Miracle Soup

If you’re a ‘fan’ of dieting then you have probably heard of this soup before, better known as cabbage soup! It is not exactly the same but contains most of the same ingredients and is a very filling soup, great if you’re trying to lose weight – hence it being called ‘Miracle Soup’. This soup is actually so filling that I couldn’t even finish a bowl!

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The official Dukan recipe is as follows:

4 cloves of garlic
6 large onions
1 large head of cabbage
6 carrots
2 green peppers
1 bunch of celery
1 can peeled tomatoes
3 low-sodium beef bouillon cubes
3 low-sodium chicken bouillon cubes


I changed this slightly, as bouillon isn’t that easy to find in the UK, and used Knorr vegetable stock instead. However, the amounts are ridiculous! If I made the above recipe, I could have fed myself on this soup alone for the next year. I tweaked it quite a lot and cooked 2 large pans full.

Here is the soup recipe that I used:

2 tbsp of Very Lazy garlic (I LOVE garlic)
1 medium sized onion
Half a head of cabbage
2 carrots
1 green pepper
2 stalks of celery
1 can peeled tomatoes
1 tbsp of Knorr vegetable stock

This is such a quick and easy recipe to make. I just chopped all the vegetables up (after peeling, deseeding, etc) and bunged them in a pan, covered them with hot water from the kettle and stirred in the stock powder. After that it was just a waiting game for them to boil and cook. I didn’t do it for very long, approximately ten minutes, as I love crunchy vegetables but if you like them soft, leave it on a mid heat for around 20 minutes. 

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You can find out more recipes in this article about the Dukan Diet on Daily Mail.

Has anyone made the soup? Let me know what you think of it! I personally think it’s really nice AND it’s healthy!

Day 20 Cruise

Well today is day 20 and tomorrow I will weigh in. If I don’t start seeing a slim down quick I am going to freak out! I have been busting my hump on this diet and even went away for the weekend and followed the diet. Positive thinking and the determination to be healthy is my goal.

Anyway, I wanted to share a recipe with you. While on my trip this weekend my step brother was eating chicken tenders. I decided to take my own crack at chicken tenders. Enjoy and make it count this week!

My Dukan Chicken Tenders

3 boneless skinless chicken breasts (trim extra fat off)
½ cup of Oat Bran
2 egg whites or ¼ of egg beaters
Cayenne pepper
Olive oil Pam spray for baking the strips

Preheat oven at 375
Spray sheet tray
slice the chicken into strips
Dip strips in egg whites (I pat them dry a little)
Dip in Oat Bran mixed with pepper, garlic and cayenne pepper (or use any spices you like)
Place strips on tray
Bake 20 mins or fully cooked (I turned flipped mine half way through)

For dipping I mixed Greek yogurt and horseradish mustard together

My husband even liked this!