The Complete Dukan Diet Food List For All Phases

The Dukan Diet rules are simple, and as long as you follow them strictly, you can lose weight while eating as much as you want. The premise of this diet is that –

You don’t lose weight when you’re hungry.

Below is the ultimate dukan diet food list with over 100 allowed food items: all pure protein foods for the first phase, the vegetables to enjoy in the second phase, what drinks are disallowed and what are the recommended ones.

All you need to know about the Dukan diet food list, you can find it here. Also, if you have questions, leave them in the comments below and we’ll be happy to answer.

Dukan Diet Food List

There are about 100 nutritious foods that you can choose from to satisfy your hunger during the 4 phases of the Dukan diet. In the first phase you will focus on eating protein rich foods only, then you’ll combine them with vegetables.

The Dukan diet is a low-carb, low-fat, high-protein diet. Let’s see what are those foods that can help lose weight fast:

I. PROTEIN FOODS

Here is the Dukan diet food list for the fist phase: The Attack Phase. You can eat any of these pure protein foods starting from the day one of the Dukan diet.

1. Lean Meat

  • Beef tenderloin;
  • Filet mignon;
  • Buffalo;
  • Extra-lean ham;
  • Extra-lean Kosher;
  • Beef hot dogs;
  • Lean center-cut pork chops;
  • Lean slices of roast beef;
  • Pork tenderloin;
  • Pork loin roast;
  • Reduced-fat bacon;
  • Soy bacon;
  • Steak: flank, sirloin;
  • London broil;
  • Veal chops;
  • Veal scaloppini;
  • Venison.

2. Poultry

  • Chicken;
  • Chicken liver;
  • Cornish hen;
  • Fat-free turkey and chicken sausages;
  • Low fat deli slices of chicken or turkey;
  • Ostrich steak;
  • Quail;
  • Turkey;
  • Wild duck.

3. Vegetarian Proteins

  • Seitan;
  • Soy foods and veggie burgers;
  • Tempeh;
  • Tofu.

4. Fish

  • Arctic char;
  • Catfish;
  • Cod;
  • Flounder;
  • Grouper;
  • Haddock;
  • Halibut and smoked halibut;
  • Herring;
  • Mackerel;
  • Mahi Mahi;
  • Monkfish;
  • Orange roughy;
  • Perch;
  • Red snapper;
  • Salmon or mmoked salmon;
  • Sardines, fresh or canned in water;
  • Sea bass;
  • Shark;
  • Sole;
  • Surimi;
  • Swordfish;
  • Tilapia;
  • Trout;
  • Tuna, fresh or canned in water.

5. Shellfish

  • Clams;
  • Crab;
  • Crawfish, crayfish;
  • Lobster;
  • Mussels;
  • Octopus;
  • Oysters;
  • Scallops;
  • Shrimp;
  • Squid.

6. Fat-free Dairy Products

  • Fat-free cottage cheese;
  • Fat-free cream cheese;
  • Fat-free milk;
  • Fat-free plain Greek style yogurt;
  • Fat-free ricotta;
  • Fat-free sour cream.

7. Eggs

  • Chicken;
  • Quail;
  • Duck.

8. More

  • Sugar-free gelatin;
  • Shirataki noodles  (made from the Konjac root; is high in fiber, stimulates intestinal transit and has ZERO calories);
  • Goji berries (max 1 tbsp per day);
  • Oat bran (mandatory 1-2 tbsp per day);
  • Wheat gluten (max 4 tbsp per week).

II. VEGETABLES

Here is the Dukan diet food list for the second phase: The Cruise Phase. You can add any of these vegetables to your food list after you’re done with the attack phase. Here are the veggies:

  • Artichoke;
  • Asparagus;
  • Bean sprouts;
  • Beet;
  • Broccoli;
  • Brussels sprouts;
  • Cabbage;
  • Carrot;
  • Cauliflower;
  • Celery;
  • Cucumber;
  • Eggplant;
  • Endive;
  • Fennel;
  • Green beans;
  • Kale;
  • Lettuce, arugula, radicchio;
  • Mushrooms;
  • Okra;
  • Onions, leeks, shallots;
  • Palm Hearts;
  • Peppers;
  • Pumpkin;
  • Radishes;
  • Rhubarb;
  • Salad;
  • Spaghetti squash;
  • Squash;
  • Spinach;
  • Tomato;
  • Turnip;
  • Watercress;
  • Zucchini.

III. COOKING OIL

Starting from the second phase you can now use a teaspoon of olive oil to cook you meals. This food was introduced in the Dukan diet because is the healthiest option for cooking: is rich in omega 3 fatty acids and vitamin E.

IV. DRINKS

Water, sugar-free coffee, diet coke and sugar-free tea are the drinks allowed during all phases of the Dukan Diet. The only things you can add to your coffee are skimmed milk and stevia.

Alcohol is not allowed during the first and the second phase. For best results, you should avoid it during the entire weight loss process. Don’t forget –

When you’re thirsty, water is the only thing your body needs.

These are all the foods I can think about that are allowed during the Dukan diet program. If you know other foods that should be on the Dukan diet food list, just comment below and I will update the article with the new information. Also, questions are welcome!

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51 Comments

    1. It sure does Kellie but you have to follow the directions. Don’t cheat….in the end you are only cheating yourself.
      They have very good advice.
      There are also books about the diet plan and recipe books that are yummy enough for the whole family. Written by Pierre Dukan. Actually a great read and very easy to follow.
      The only way you’re going to know for yourself is try it!

      All the best.

    1. Hi Shelby,

      Parsnips are not included in this list, but since they are very similar to carrots, you can consume them moderately. Be careful to include no more than one serving per week (that’s 1-2 medium carrots per week) because they are high in sugar, and it can sabotage your progress.

      1. Parsnips are not like carrots, they are more like potatoes in carb content, carrots 8.2 g per 100 grams, parsnips 17.1g per 100 grams. cheers.

  1. Can I drink sugar free squash (cordial)?

    Can I use unsweetened almond milk?

    Can I exercise and what are the recommendations besides walking?

    Is protein powder okay to use to make protein shakes or in recipes?

    Thanks,
    Angela

  2. In the attack phase (the first phase) you can not eat any vegetables?
    And can I cook food in sunflower oil or some other kind of oil, or else all the food will burn….
    Thanks

    1. Bake your meat instead of cooking in a pan! You shouldn’t need any oil to do this. Vegetables have sugar and carbs, which is what they are trying to avoid for phase 1. They are introduced in phase 2 though 🙂

      1. I have a clay oven baker that needs no oil no matter what I’m cooking. Can I use it still?

  3. This diet would be very restricting for vegans. Would you still recommend this diet to them? Also are you allowed to do more vigorous exercise during this diet or is it only low intensity exercise?

    1. I read in his book too much heavy exercise can make muscle which weighs more than fat and can be disheartening to people losing weight as it can appear it’s not working. Just gentle walking is enough for now….it increases as the diet plan progresses.

    1. Because fruits are incredible high in sugar. But you can eat them in the third phase. With the exception of cherries and bananas.

  4. hi I am on this Fitneass.com sit looking at this diet, is there a more thorough site about this diet, perhaps whoever is answering the questions to these posts? Desperate to lose weight…..Michelle

    1. Just google Dukan Diet.
      There are great books out there too which give you a better understanding of the theory behind it.
      It’s really interesting to read and the recipe books are great.
      ….and from past experience it works. But you need to be comitted and it needs to be right for you.

  5. If you cannot use oil to cook during the Attack phase, how do you cook the meats? Can you use a spray if something such as PAM to make sure the food doesnt stick to the pan/grill/bake dish?

    1. Kimberly, during the first phase, I plan to cook my food on my Forman grill. You can spray the grill but you don’t necessarily have to put oil on the food.

      1. Can one teaspoon of coconut oil be substituted for olive oil? What’s your opinion between the two nutritionally?

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