I've lost 15lbs on the Dukan Diet so far! Here is a collection of my own Dukan Diet recipes and tips. These recipes are mainly for the PP days because it's easy to add veggies to any of these recipes to make it a PV meal.
1. Every morning I look forward to having my breakfast of 2 tbsp oat bran and 3/4 cup lactose free skim milk. I microwave it for 2 minutes and let it cool and thicken for 5 minutes. It becomes a bowl of satisfying, creamy, deliciousness!
2. Silken tofu is an easy and portable protein that I bring to work for lunch. I just drain it out of the package, put it on a plate, microwave for 3 minutes, cut it into 12 chunks, and pour 1 tbsp of soy sauce over it and voila, eat it with a hard boiled egg and you have a perfect PP lunch!
3. I am a steak lover and recently discovered how to prepare a whole beef tenderloin into steaks. I've been doing this and individually freezing the steaks so I can have beef tenderloin (aka filet mignon) steaks whenever I want. I defrost individual steaks in the fridge for 2 days and pat it dry before I generously grind on fresh ground pepper and kosher salt. Then I put it on a hot pan for 1-3 mins a side, including the edges (so 6 sides in all). Let it rest for a couple of minutes and then enjoy!
4. My husband made a chicken souvlaki the other day using lemon juice, lemon zest, and oregano as seasoning. Skewer and probably baked at 350F for 30 minutes or until edges are slightly brown. There's something about eating meat on a stick. It was delicious with a salad, even without the tzaziki sauce and pita bread!
5. Smoked salmon is also a very easy protein. Just defrost in water for 10 minutes and serve it with some firm tofu slices with a squeeze of lemon juice.
6. The tilapia filets from Costco are really great too. I cook it like a steak. Take it out of the fridge for 30 min to let it come to room temperature. Make sure your fish is dried off with a paper towel. Right before you cook it, just grind some salt and pepper on each side, spray a non stick pan with some oil (not too much), and pan fry each side for 4 minutes on med-hi heat. The fish should brown nicely on the outside and still be moist on the inside.
7. Grilled chicken with stir fry veggies with shirataki noodles are very yummy too. Just pan fry the chicken to get some browning, add the veggies until they are almost cooked through but not too mushy, add the rinsed shirataki noodles, add a splash of soy sauce and cook through.
8. Hard boiled eggs make great PP snacks. I usually bring one to work and then have one in the evening. I make 6 hard boiled eggs at a time and keep them in the fridge so I have 3 days worth of hard boiled eggs ready to go.