Dukan Diet Food List
The Dukan Diet is one of the most popular high-protein, low-carb weight-loss diets in the United States — especially for people who want quick results without counting calories.
But the real success of this diet depends on one major thing:
What Is the Dukan Diet Food List?
The Dukan Diet uses a structured approach based on pure protein, low-fat, and zero-carb choices in the beginning — and then gradually adds vegetables, fruits, grains, and starches in later phases.
But unlike keto or low-carb diets, Dukan is:
✔ High-protein
✔ Low-fat
✔ Structurally phased
✔ Easy to follow
✔ Not calorie-count based
The food list changes in every phase, so knowing exactly what to eat and when is the key to success.
Complete Dukan Diet Allowed Foods List
Below is the full, updated 2025 list of foods you can safely eat on the Dukan Diet.
Lean Proteins (Unlimited—Core of the Diet)
Lean proteins are the backbone of the Dukan Diet. You can eat as much as you want, any time of the day.
Allowed Lean Proteins (All Phases)
Skinless chicken breast
Turkey breast
Lean beef (sirloin, tenderloin, top round)
Pork tenderloin (fat trimmed)
White fish (cod, tilapia, halibut, haddock)
Fatty fish (salmon, mackerel — small portions allowed)
Shrimp
Crab
Lobster
Scallops
Eggs (whole eggs & egg whites)
Why protein?
✔ Reduces appetite
✔ Increases metabolism
✔ Preserves muscle
✔ Promotes steady weight loss
Nonfat Dairy
Dairy is allowed only if it is 0% fat.
Allowed Nonfat Dairy
Fat-free Greek yogurt
Nonfat cottage cheese
Skim milk
Sugar-free, fat-free yogurt
Light cream cheese (0–1% fat)
Skim-milk ricotta
❗ Avoid flavored yogurt — they often have hidden sugars.
Plant-Based Proteins (Vegetarian-Friendly)
Great for vegetarians or people wanting variety.
Allowed Vegetarian Protein Sources:
Tofu
Tempeh
Seitan
Soy protein (unsweetened)
Textured vegetable protein (low-carb)
Vegan protein powder (no sugar)
❗ Beans, lentils, chickpeas are NOT allowed early phases (high carb).
Oat Bran (Mandatory Food)
One of the most important parts of the Dukan Diet.
Daily Oat Bran Requirement:
Attack Phase → 1.5 tbsp
Cruise Phase → 2 tbsp
Consolidation → 2.5 tbsp
Stabilization → 3 tbsp
Benefits:
✔ Improves digestion
✔ Reduces cravings
✔ Balances cholesterol
✔ Adds fiber to protein-heavy diet
Dukan Diet Foods to Avoid (Updated 2025 List)
Certain foods are completely avoided in early phases and slowly introduced later.
Completely Avoid in Attack & Cruise Phases
❌ Bread
❌ Pasta
❌ Rice
❌ Potatoes
❌ Roti / Tortilla / Flour products
❌ Oils / Butter
❌ Fatty cheese
❌ Nuts & seeds
❌ All fruits
❌ Sugar / honey / desserts
❌ Alcohol
❌ High-fat meats (bacon, sausage)
Avoid Until Phase 3 (Consolidation)
❌ Starchy foods
❌ Cheese (except low-fat)
❌ Fruit juices
❌ Processed carbs
Phase-Wise Food List Chart (MOST IMPORTANT)
Attack Phase (Phase 1) – Pure Protein Only
Allowed foods:
✔ Lean meats
✔ Seafood
✔ Fish
✔ Eggs
✔ Nonfat dairy
✔ Oat bran
✔ Water, tea, coffee
Vegetables: ❌ NO
Fruits: ❌ NO
Carbs: ❌ NO
Fats: ❌ NO
Cruise Phase (Phase 2) – Protein + Vegetables
Attack Phase foods + non-starchy vegetables:
Allowed Vegetables:
Spinach
Broccoli
Cauliflower
Mushroom
Tomatoes
Zucchini
Eggplant
Peppers
Asparagus
Onions
Cabbage
Starchy vegetables (potato, corn, peas): ❌ NOT allowed
Consolidation Phase (Phase 3)
Add these foods slowly:
✔ Fruits (low sugar)
✔ Whole-grain bread
✔ Starches (2 meals/week)
✔ Cheese (1 serving/day)
✔ Celebration meals (1 per week)
✔ Daily protein + vegetables
Stabilization Phase (Phase 4)
Free eating — but follow 3 rules:
✔ One pure-protein day weekly
✔ Daily oat bran (3 tbsp)
✔ Stay active (walk daily)
Allowed vs Avoid Foods Comparison Table
| Category | Allowed | Avoid |
|---|---|---|
| Proteins | Chicken, turkey, fish, egg whites | Fatty meats, bacon |
| Dairy | Fat-free yogurt, cottage cheese | Full-fat dairy, cheese |
| Vegetables | Broccoli, spinach, tomatoes | Potatoes, corn, peas |
| Fruits | Phase 3 onwards only | Bananas, grapes (early) |
| Carbs | Whole grains (Phase 3) | Bread, pasta (early) |
| Fats | Very limited | Oils, butter, nuts |
| Drinks | Water, tea, coffee | Soda, alcohol |
Dukan Diet Shopping List (U.S. Grocery Edition)
⭐ Lean Meat Section
Buy These:
Chicken breast (skinless)
Turkey breast
Lean ground turkey (93–99%)
Lean beef: top sirloin, tenderloin, round cut
Pork tenderloin (trimmed)
Rotisserie chicken (skin removed)
⭐ Seafood Section
Salmon
Cod
Halibut
Tuna (in water)
Shrimp
Scallops
Crab meat (fresh or frozen)
Sardines (water-based)
⭐ Dairy Section (Only Fat-Free)
Nonfat Greek yogurt
Fat-free cottage cheese
Skim milk
Fat-free cream cheese
Sugar-free yogurt (0% fat)
⭐ Vegetarian Proteins
Tofu
Tempeh
Seitan
Unsweetened soy protein
Vegan protein powder (no added sugar)
⭐ Other Essentials
Oat bran (Bob’s Red Mill / Quaker)
Egg whites cartons
Zero-sugar gelatin
Sparkling water
Zero-sugar drinks
Herbs & spices (garlic powder, paprika, oregano)
Best Dukan Diet Snacks (Attack + Cruise Friendly)
✔ Fat-Free Greek Yoghurt
✔ High protein
✔ Appetite control
✔ Boiled Eggs / Egg Whites
✔ Turkey Slices (No Added Sugar)
✔ Tuna Pouches (0g Fat)
✔ Cottage Cheese (Nonfat)
✔ Shrimp Cups (Air-fried)
✔ Oat Bran Pancakes (Breakfast + Snack)
✔ Nonfat Ricotta + Cinnamon
(Sugar-free sweet alternative)
3-Day Sample Food List Meal Plan (Simple & Practical)
⭐ DAY 1 – Pure Protein (PP)
Breakfast: Egg white omelet + turkey
Lunch: Grilled salmon + yogurt
Dinner: Lean beef + shrimp
Snack: Oat bran pancake
⭐ DAY 2 – Protein + Veg (PV)
Breakfast: Greek yoghurt + oat bran
Lunch: Tuna salad with spinach
Dinner: Chicken and broccoli
Snack: Cottage cheese
⭐ DAY 3 – Pure Protein (PP)
Breakfast: Boiled eggs
Lunch: Ground turkey patty
Dinner: Shrimp + white fish
Snack: Fat-free yogurt
Biggest Dukan Diet Food Mistakes to Avoid
❌ Mistake 1: Using oil while cooking
Use cooking spray (0 calories) instead.
❌ Mistake 2: Eating flavored yogurt
Hidden sugar → slow weight loss.
❌ Mistake 3: Eating cheese too early
Cheese is Phase 3, not Phase 1 or 2.
❌ Mistake 4: Not drinking enough water
High protein = need more hydration.
❌ Mistake 5: Buying processed meats
Hot dogs and sausages = sodium + fat.
❌ Mistake 6: Thinking “all fruits are healthy.”
Not in Dukan—only Phase 3 onwards.
Final Thoughts
The Dukan Diet Food List is the heart of the entire diet.
Agar tum food list ko correctly follow kar loge:
✔ Weight loss fast hoga
✔ Cravings control rahenge
✔ Diet easy lagega
✔ Phases smoothly complete honge
✔ Results sustain rahenge
FAQs—Most Searched Dukan Food List Questions (U.S. Audience)
Q1: What foods can I eat freely on the Dukan Diet?
Unlimited lean protein: chicken, turkey, fish, egg whites, nonfat yogurt.
Q2: Are vegetables allowed during the attack phase?
NO—vegetables start from the Cruise Phase.
Q3: Is cheese allowed in the Dukan Diet?
Only low-fat cheese is allowed in Phase 3 and later.
Q4: Can I eat fruits?
Yes—but only from the Consolidation Phase.
Q5: Is olive oil allowed?
No oils, fats, or butter are NOT allowed in Attack and Cruise.
Q6: Can vegetarians follow the Dukan Diet food list?
Yes — tofu, tempeh, seitan, soy protein allowed.
Q8: Is salmon allowed in the Attack Phase?
Yes — but in small portions due to higher fat content.