15 Dukan Diet Attack Phase Recipes to Kickstart Your Weight Loss Journey

The Dukan Diet is a popular weight loss plan known for its focus on high-protein foods. During the Attack Phase, you kickstart your journey by consuming only pure protein for a limited time. This phase is designed to boost your metabolism and help you lose weight quickly, setting the stage for the next steps in the diet.

Finding tasty recipes that fit into this phase can make the process much easier and more enjoyable. You’ll discover a variety of options that are not only satisfying but also align with your dietary goals. Enjoying these delicious meals can keep you motivated and committed to your weight loss journey.

1) Scrambled Eggs with Smoked Salmon

Scrambled eggs with smoked salmon is a tasty and nutritious dish perfect for the Dukan Diet Attack Phase. This recipe is simple and full of protein, making it a great way to start your day.

To make your scrambled eggs, beat the eggs in a bowl. Add salt and pepper to taste. For extra creaminess, you can mix in a little non-fat Greek yogurt.

Next, gently fold in the chopped smoked salmon. Cook the mixture in a non-stick pan over medium heat until the eggs are just set. Be careful not to overcook them for the best texture.

Serve your scrambled eggs warm, and enjoy a satisfying meal.

Ingredients

• 2 large eggs
• 1 oz smoked salmon, chopped
• Salt, to taste
• Pepper, to taste
• 1 tablespoon non-fat Greek yogurt (optional)

Cooking Instructions

1. Beat the eggs in a bowl and season with salt and pepper.
2. Stir in the Greek yogurt if using.
3. Fold in the chopped smoked salmon.
4. Cook in a non-stick pan over medium heat until just set.
5. Serve warm and enjoy!

2) Chicken with Lemon and Capers

Chicken with Lemon and Capers is a tasty dish that’s great for the Dukan Diet’s Attack Phase. The zesty lemon and savory capers add a delicious flavor to the chicken. You can enjoy this dish while sticking to your diet goals.

For this recipe, you will need chicken breasts cut into thin slices. The ingredients also include red onion, lemon zest, and small capers.

Ingredients

• 3 drops of oil
• 1 red onion, finely chopped
• 800g (1lb 12oz) chicken breasts, cut into thin slices
• Grated zest of 1 lemon
• 1 tbsp small capers, drained and rinsed

Cooking Instructions

1. Heat a non-stick pan over medium heat.
2. Add the red onion and cook until soft.
3. Add the chicken slices and cook until golden brown.
4. Stir in the lemon zest and capers.
5. Cook for another 2-3 minutes before serving.

Enjoy your flavorful meal!

3) Cod with Mustard Sauce

Cod with mustard sauce is a tasty dish that fits perfectly into the Dukan Diet’s Attack Phase. It’s simple to prepare and packed with flavor.

You need fresh cod fillets, which you will season with salt and black pepper. The sauce is made from fat-free yogurt, mustard, lemon juice, capers, and fresh herbs like parsley or dill.

This meal combines protein and tasty ingredients that make your diet enjoyable. It’s a great way to add variety while sticking to your diet.

Ingredients

• 1 cod fillet
• Salt and black pepper
• 150g (5½ oz) fat-free natural yogurt
• 1 tbsp mustard
• Lemon juice (to taste)
• 2 tbsp capers
• 1 bunch of parsley or dill, finely chopped

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Season the cod fillet with salt and pepper.
3. In a bowl, mix yogurt, mustard, lemon juice, capers, and herbs.
4. Spread the mixture over the cod.
5. Bake for 15-20 minutes, or until the fish flakes easily with a fork.

4) Vietnamese Beef

This Vietnamese Beef recipe is a tasty option for your Dukan Diet Attack Phase. It features protein-rich ingredients that fit perfectly into your meal plan.

To make this dish, start with 400g (14oz) of sirloin steak. Marinate it with 2 tablespoons of soy sauce, 1 tablespoon of oyster sauce, and some grated ginger. You can also add black pepper and garlic for extra flavor.

After marinating, heat a small amount of oil in a pan. Cook the beef until it’s browned on the outside and cooked to your liking.

Ingredients

• 400g (14oz) sirloin steak
• 2 tbsp soy sauce
• 1 tbsp oyster sauce
• 1 large piece of ginger, grated
• Black pepper
• 3 drops of oil
• 4 garlic cloves, crushed

Cooking Instructions

1. Marinate the steak with soy sauce, oyster sauce, ginger, black pepper, and garlic.
2. Heat oil in a pan over medium heat (350°F / 180°C).
3. Cook the beef until browned and fully cooked.

5) Cinnamon & Caramel Cheesecake (Attack Phase)

This Cinnamon & Caramel Cheesecake is a tasty treat that fits perfectly into your Dukan Diet. You will enjoy the creamy texture and sweet flavor while staying on track.

For this recipe, you will need cream cheese, yogurt, and a few simple ingredients. The caramel essence adds a sweet touch, while cinnamon brings a warm flavor.

Ingredients

• 2 cups cream cheese
• 1 cup yogurt (or sour cream)
• 2 eggs
• 2 tbsp sweetener
• 2 tbsp corn starch
• 1 tsp caramel essence (sugar-free)
• 1 tsp cinnamon

Cooking Instructions

1. Preheat your oven to 350°F (180°C).
2. In a bowl, mix cream cheese, yogurt, eggs, sweetener, and corn starch until smooth.
3. Stir in caramel essence and cinnamon.
4. Pour the mixture into a baking dish and bake for 30-35 minutes.
5. Let cool before serving. Enjoy!

6) Ham Omelet with Black Seed

This tasty ham omelet is perfect for the Dukan Diet Attack Phase. It’s simple to make and packed with flavor. The addition of black seeds gives it a unique twist.

To start, gather your ingredients. You’ll need eggs, diced ham, and black seeds. These ingredients offer protein and a hint of crunch.

Ingredients

• 3 eggs
• 2 ounces diced ham
• 1 tablespoon black seeds
• Salt and pepper to taste

Cooking Instructions

1. Beat the eggs in a bowl with salt and pepper.
2. Heat a non-stick skillet over medium heat (about 350°F or 175°C).
3. Add the diced ham and cook for 2-3 minutes until it’s warm.
4. Pour the beaten eggs over the ham.
5. Sprinkle black seeds on top.
6. Cook until the eggs are set, about 3-4 minutes.
7. Serve warm and enjoy your delicious ham omelet!

7) Grilled Chicken Breast with Herbs

Grilled chicken breast with herbs is a tasty option for the Dukan Diet. It’s easy to prepare and packed with protein. You can enjoy it during the Attack Phase without any guilt.

To start, take boneless, skinless chicken breasts. Season them with fresh herbs like rosemary and thyme. A little salt and pepper enhance the flavor too.

Preheat your grill to about 400°F (200°C). Place the seasoned chicken on the grill and cook for about 6-7 minutes per side. Make sure the internal temperature reaches 165°F (75°C) for safety.

Once done, let the chicken rest a few minutes before slicing. Serve it with a side of veggies for a complete meal.

Ingredients

• 2 boneless, skinless chicken breasts
• Fresh rosemary
• Fresh thyme
• Salt
• Pepper

Cooking Instructions

1. Season the chicken with herbs, salt, and pepper.
2. Preheat the grill to 400°F (200°C).
3. Grill chicken for 6-7 minutes on each side.
4. Check that the internal temperature is 165°F (75°C).
5. Let it rest, then slice and serve.

8) Salmon with Lemon Dill Sauce

This salmon dish is simple and packed with flavor. The lemon dill sauce adds a fresh taste that perfectly complements the rich flavor of the salmon.

To make this dish, you need just a few ingredients. Fresh salmon fillets are the base, and you’ll create the sauce with ingredients like lemon juice, dill, and a bit of yogurt or sour cream.

Ingredients

• 2 salmon fillets
• 2 tablespoons lemon juice
• 1 tablespoon fresh dill, chopped
• 3 tablespoons yogurt or sour cream
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix the lemon juice, dill, yogurt, salt, and pepper.
3. Place the salmon on a baking sheet.
4. Spread the lemon dill sauce over the salmon.
5. Bake for 12-15 minutes or until the salmon is cooked through. Enjoy!

9) Turkey Meatballs

Turkey meatballs are a great choice for the Dukan Diet’s Attack Phase. They are high in protein and low in fat, making them perfect for your meal plan. These meatballs are also easy to prepare and can be enjoyed as a snack or a main dish.

To make delicious turkey meatballs, mix ground turkey with oat bran and eggs. You can add spices like garlic and onion for extra flavor. Baking them at 400°F (200°C) keeps them healthy and juicy.

You can store leftovers in the fridge for quick meals during the week. Enjoy them with a side of vegetables or a nice salad.

Ingredients

• 700g Ground turkey
• 1 Egg
• 4 tbsp Oat bran
• 1/4 cup Minced onion
• 1 clove Garlic, minced
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, combine turkey, egg, oat bran, onion, garlic, salt, and pepper.
3. Form the mixture into meatballs.
4. Place the meatballs on a baking sheet.
5. Bake for 20-25 minutes, or until cooked through.

10) Curd Cheese Delight

This Curd Cheese Delight is a simple and tasty recipe for your Dukan Diet Attack Phase. It’s rich in protein and easy to make.

To start, gather your ingredients. You will need curd cheese, eggs, and a pinch of black seed. These simple items create a delicious dish to satisfy your cravings.

Preheat your oven to 400°F (200°C). In a bowl, mix the curd cheese with egg whites until smooth. You can add herbs or spices if you like.

Spread the mixture into a baking dish and bake for about 20 minutes or until it’s set and lightly golden.

Enjoy this dish warm and feel free to pair it with your favorite protein.

Ingredients

• 1/2 cup curd cheese
• 3 egg whites
• 1 pinch of black seed

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Mix the curd cheese and egg whites in a bowl.
3. Pour the mixture into a baking dish.
4. Bake for about 20 minutes, until set and golden.

11) Spicy Shrimp Skewers

Spicy shrimp skewers are a tasty option for the Dukan diet Attack Phase. They are easy to make and full of flavor. You can use fresh shrimp and simple spices to create a satisfying meal.

To prepare your skewers, start by marinating the shrimp in a mixture of spices. Chili powder, garlic, and a splash of lemon juice work well. Let them soak up the flavors for about 30 minutes.

Next, thread the shrimp onto skewers and grill them. Cooking them on a hot grill for about 2-3 minutes on each side will ensure they’re cooked perfectly. Serve them hot for a delightful meal.

Ingredients

• 1 pound (450g) raw shrimp, peeled and deveined
• 1 tablespoon chili powder
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• Salt to taste

Cooking Instructions

1. In a bowl, mix shrimp with chili powder, garlic, lemon juice, and salt.
2. Let the shrimp marinate for 30 minutes.
3. Preheat the grill to medium-high (about 400°F or 200°C).
4. Thread the shrimp onto skewers.
5. Grill for 2-3 minutes on each side until cooked through. Enjoy!

12) Baked Egg Muffins

Baked egg muffins are a tasty and easy way to stay on track during the Dukan Diet’s Attack Phase. They are simple to prepare and packed with protein.

To make these muffins, you’ll need eggs as the base. You can also add your favorite seasonings for extra flavor. Veggies like spinach or bell peppers work well too!

These muffins are perfect for breakfast or a snack. Since they are portable, you can take them with you anywhere.

Ingredients

• 4 eggs
• 4 tbsp virtually fat-free fromage frais
• 8 tbsp oat bran
• Salt and pepper to taste
• Optional: chopped vegetables or herbs

Cooking Instructions

1. Preheat your oven to 350°F (180°C).
2. In a bowl, mix together the eggs and fromage frais.
3. Stir in the oat bran and season with salt and pepper.
4. If using, add veggies or herbs.
5. Pour the mixture into muffin tins.
6. Bake for 20-25 minutes or until set.

13) Seared Tuna Steaks

Seared tuna steaks are a quick and tasty option for the Dukan Diet’s Attack Phase. They are high in protein and very satisfying. You can make them in just a few minutes.

Start by seasoning your tuna steaks with salt and pepper. You can also add some lemon juice for extra flavor.

Heat a non-stick skillet over medium-high heat, about 375°F (190°C).

Once the pan is hot, add your tuna steaks. Sear each side for about 1-2 minutes. You want the outside to be browned while keeping the inside rare.

Serve your tuna steaks with a squeeze of lemon or your favorite Dukan-friendly sauce.

Ingredients

• 2 tuna steaks
• Salt and pepper
• Lemon juice

Cooking Instructions

1. Season the tuna steaks with salt, pepper, and lemon juice.
2. Heat a non-stick skillet over medium-high heat (375°F / 190°C).
3. Sear the tuna steaks for 1-2 minutes on each side.
4. Remove from skillet and serve immediately.

14) Garlic Herb Grilled Fish

Garlic Herb Grilled Fish is a simple and tasty recipe perfect for the Dukan Diet. It packs flavor and protein, making it a great choice during the Attack Phase. You can use any firm fish like salmon or tilapia.

To start, season your fish with salt, pepper, chopped garlic, and fresh herbs like dill or parsley. This adds freshness and taste.

Preheat your grill to medium-high heat (about 375°F or 190°C).

Lightly oil the grill grates to prevent sticking.

Place the fish on the grill, cooking for about 4-5 minutes per side, or until the fish flakes easily with a fork.

Serve it warm with a squeeze of lemon for extra flavor.

Ingredients

• 2 fillets of fish (like salmon or tilapia)
• 2 cloves garlic, minced
• 1 tablespoon fresh herbs (dill or parsley)
• Salt and pepper, to taste
• Olive oil spray
• Lemon wedges, for serving

Cooking Instructions

1. Season the fish with salt, pepper, and minced garlic.
2. Sprinkle herbs on top.
3. Preheat the grill to medium-high (375°F or 190°C).
4. Lightly oil the grill grates.
5. Grill fish for 4-5 minutes per side.
6. Serve with lemon wedges.

15) Smoked Turkey Rolls

Smoked turkey rolls are a tasty option for your Dukan Diet Attack Phase. They are easy to prepare and perfect for a quick snack or meal.

To make these rolls, you will first need smoked turkey slices. You can add a bit of mustard or low-fat cream cheese for extra flavor.

Just spread it on the turkey slices, then roll them up.

These rolls offer a good source of protein and can be enjoyed any time of the day. You might want to pair them with a few pickles for crunch.

Ingredients

• Smoked turkey slices
• Low-fat cream cheese or mustard
• Pickles (optional)

Cooking Instructions

1. Lay out a slice of smoked turkey.
2. Spread a thin layer of low-fat cream cheese or mustard.
3. If using, place a pickle on one end.
4. Roll the turkey slice tightly.
5. Slice into bite-sized pieces if desired.
6. Enjoy!