Day 40 - June 30 - PP

Lunch:  cream dory fillet panfried in teflon and grilled bangus 

Dinner:  sinampalukan chicken breast and grilled bangus 
Snack: 0 fat yogurt
Exercise:  none
Weight: 200 pound beauty no more!!! I'm at 195 lbs! 

Day 39 - June 29 - PV

Breakfast: 1 oatbran muffin and coffee with lowfat milk and stevia 
Lunch:  cream dory fillet panfried in teflon with sprouts carrots cabbage and chayote

Dinner:  one grilled tilapia with veggies 
Snack: 1 oatbran muffin with coffee lowfat milk and stevia
Exercise:  45 mins brisk walking and weights
Weight: 200 pound beauty no more!!! I'm at 195 lbs! 

Day 38 - June 28 - PP

Lunch: eggwite omelet with chicken ham and chicken liver adobo 

Dinner:   fish dory panfried on teflon pan seasoned with bbq sauce and garlic, eggwhites with chicken ham 
Snack: oatbran muffins and wheat crackers (cheat!)
Exercise:  30 mins brisk walking and 30 mins weights

Weight: 199 lbs! 

Day 37 - June 27 - PV

Breakfast: tuna with egg, squash and greens

Lunch: fish head, steamed dory and squash and greens  
Dinner: green salad with chicken breast  
Exercise:  30 mins brisk walking

Midnight Snack: soup with chicken ham and egg and carrots and cabbageWeight:  199 lbs

what's for dinner

This post is an ode to chicken breast. This has got to be my go to meal since I've stuck with the Dukan Diet. First, chicken breast is so easy to cook, grill it, pan fry it with olive oil or even without just as long as you use teflon pan or make a stew, it's perfect. The next best thing about it is because it's so filling. One fillet keeps my hunger at bay. My favorite is to season it with chili powder and barbecue marinade.

Oat bran bread

I miss bread! I have to be truthful,  I've taken bites of glorious bread but never enjoyed a full sandwich. So I decided to bake my own. It wasn't perfect, it was very dense and moist., like a banana loaf. But I can do with it, especially when spread with Dijon mustard and chicken ham for Pure Protein days

4 tablespoons oat bran
2 tablespoons wheat bran
salt, onion powder, herbs
1 packet quick rise yeast or 1 teaspoon baking powder
4 tablespoons 0 fat yogurt
2 eggs

mix ingredients together,
350 F for 30 mins.

Day 36 - June 26 - PP

Breakfast: oatbran bread with chicken ham and Dijon mustard
Lunch: chicken breast bbq, fish  
Dinner: chicken breast afritada, fish  
Exercise:  30 mins brisk walking, 30 mins weights 
Weight:  199 lbs

Day 35 - June 25 - PV

Breakfast: egg fried in teflon
Lunch: fish paksiw, green salad 
Dinner: chicken breast, tuna, veggies and squash 
Exercise:  30 mins exercise
Weight:  200! NEXT goal - below 200!

Day 34 - June 24 - PP

Breakfast: egg with fish
Lunch: grilled pork and sinigang baboy 
Dinner: fish and sinigang baboy
Exercise: none
Weight:  200 lbs !!!

Day 33 - June 23 - PV

Breakfast: oatbran muffin with coffee lowfat milk and stevia
Lunch: grilled chicken breast and pork and veggies
Dinner: grilled chicken breast and pork and veggies 
Exercise:  1 hour cardio and arm and core toning
Weight:  200! NEXT goal - below 200!

Progress so faar

210 lbs 

200 lbs (almost!)

Waaaa still a pound short of 200 lbs!!! But it's still progress! From 210 lbs to almost 200 lbs! Will record more progress soon! Btw the 210 lbs came from 230 lbs! I loooove my Dukan progress! :)

Day 32 - June 22 - PV

Breakfast: oatbran galette with egg
Lunch: chicken breast panfried with olive oil and eggplants
Dinner: chicken breast panfried no oil, fish head 
Snack: 0 fat yogurt
Exercise:  1 hour cardio and arm and core toning
Weight:  200! NEXT goal - below 200!

Day 31 - June 21 - PP

Breakfast: eggwhites with chicken ham 
Lunch: grilled bangus and beef
Dinner: roast beef and panfried with olive oil chicken breast 
Snack: oatbran cookies 
Exercise:  NONE!!!
Weight:  200! NEXT goal - below 200!

Day 31 - June 20 - PV

Breakfast: egg with cauliflower
Lunch: igado (loins and liver) with cauliflower
Dinner: Green salad with 90% less fat chicken ham 
Snack: oatbran cookies 
Exercise: 45 minutes exercise 
Weight: 90 kg or 200 lbs!!!! 200 na!!! NEXT goal - below 200!

Day 30 - June 19 - PP

Breakfast:pancit 

Lunch:2 pancit and hotdog

Dinner: lechon manok and igado

Snack: oatbran cookies 

Exercise: 2 hours exercise 

Weight: 92 kg

Day 29 - June 18 - PV

Breakfast: oatbran muffin Dukan small portion of tuna omelet with veggies in oystersauce 

Lunch:2 tilapia fillets and chicken patty

Dinner: chicken breast stew

Exercise: 30 mins arms and core

Weight: 91 kg

Day 28 - June 17 - PP

Breakfast: egg and oatbran muffin Dukan 

Lunch:2 tilapia fillets and chicken patty

Dinner: chicken breast stew

Exercise: 45 mins arms and core

Weight: 92 kg

Day 27 - June 16 - PV

Breakfast: egg

Lunch: veggies and chicken 

Dinner: chicken patties and diningding

Exercise: 30 mins 

Weight: 92 kg

Day 26 - June 15 - PV

Breakfast: oatbran gallete

Lunch: kalabasa and egg white with tuna 

Dinner: pinakbet and tuna 

Exercise: 1 hour dance

Weight: 93 kg

Day 25 - June 14 - PP

Breakfast: oatbran gallete

Lunch: lechon manok

Dinner: lechon manok  

Exercise: none

Weight: 94 kg

Day 24 - June 13 - PV

Breakfast: oatbran gallete

Lunch: kalabasa and egg with tuna 

Dinner: 2 pieces bbq sticks

Exercise: 30 mins danceand beans

Weight: 94 kg

You have decided to start the Dukan Diet and are trying to plan out your first grocery trip on the diet. I don't know your taste, how many people you are cooking for, or any other diet restrictions you might have. But I know that first grocery trip can be intimidating, so here is a typical grocery list I would use for the cruise phase (the second phase).

The List:

Frozen fish, typically basa, and only if it's on sale for less than 8$ for a bag at Walmart. I like fish and find it easy to make some on the stove in advance for lunches.

Steak, porc chops for easy to cook suppers.

A beef roast I find is also easy enough to cook for dinner. Just season and throw in the oven. Makes a lot of leftovers for lunches.

Cauliflower and broccoli.
You can get the bags of frozen but I prefer fresh, then when you get home you seperate them into portions so they are an easy grab-and go snack (fresh).

All colors of peppers. I find they make a great addition to most meals or easy to grab snacks as long as you cut them into portions first.

Oat bran. Either the organic stuff you can pick up at sobeys or the regular oat bran in the cereal isle.

Eggs! Matt and I go through eggs like crazy... We pick up two of those value packs of extra large eggs. You choose how many you think you will eat between the gallettes, meals, and snacks (hard-boiled eggs = great snack).

Yogurt. I'm a big fan of Greek yogurt. You can pick up the plain Greek yogurt or those little source 0% ones with fruit in them. 35 calorie, there are so many different varieties. Just make sure there is no sugar added and no fat. Yogurt is a lifesaver on this diet, as long as you remember you are only allowed 2 a day.

Now on my grocery list there is usually a lot of vegetables: cucumber, zucchini, yellow onions, eggplant, spaghetti squash, asparagus, a lot of tomatoes, mushrooms. You choose what you think you will eat during the week, or what's in season.

Vegetables you are not allowed: corn, sweet potatoes, potatoes, avocado,  beans, nuts. You are allowed carrots but only in moderation.

If you can find turkey or chicken bacon that is reduced fat. Also, non-fat ham.

I'll also pick up skinless, boneless chicken breast that I boil in advance and add to my recipes during the week.

Crab sticks and non-fat deli chicken slices for easy, non-vegetable snacks.

You can pick up low-fat ground turkey or chicken, or extra lean ground beef for burgers or meatloaf.

Spices that don't have sugar in the ingredient list, mustard, for flavour.

And that's it. It helps to plan your meals for the week, then buy the ingredients.

Xoxo

Cruise Phase Tips

The cruise phase is the workhorse stage of the diet, where you alternate the pure protein days of the Attack phase with days when you add unlimited amounts of salads and vegetables to your selection of meat, fish and no-fat dairy products. You stay in this phase until you reach your ideal weight.

You can introduce the following vegetables either raw, steamed, boiled or baked (in foil) with your meat or fish: artichoke, asparagus, eggplant, broccoli, cabbage, celery, celeriac, chicory, cucumber, fennel, French beans, leeks, mushrooms, onions, capsicum, pumpkin, radish, salad leaves, sorrel, soybeans, spinach, swede, Swiss chard, tomatoes and turnip.

In principle, you can eat as many of these as you like, but if you want speedy weight loss, Dr Dukan believes it's best to eat until you no longer feel hungry.

Carrots and beetroot are permitted, too, but they are starchy, so avoid having them too often. During the Cruise phase, steer away from starchy foods such as potatoes, rice, corn, peas, beans, lentils and avocado.

Cruise rules

• Have one to five pure protein days (with no-fat dairy products) interspersed with one to five days when vegetables can be eaten too.
• Eat two tablespoons of oat bran per day.
• Take a 30-minute brisk walk daily.
• Drink 1.5 litres of water each day.

You should be aware the weight loss you enjoyed in the Attack phase will likely plateau when you introduce salad and vegetables, but don't panic.

The protein-only diet has a powerful water-loss effect. A diet rich in meat and dairy products raises the levels of uric acid and urea in the blood. These are toxic by-products of protein breakdown, which the body tries to eliminate by sucking water out of the tissues and pumping it into the kidneys and urinary tract to help it flush out.

When you start eating vegetables again, your body will naturally start to retain a little water. As soon as you switch to a pure protein day, the water expulsion will return.

Dr Dukan says you can expect to lose 900 grams for every week you're on the Cruise phase.

Day 22- June 12 - PP

Breakfast: eggwhite omelet with ham

Lunch: tilapia head and fillet with oyster sauce

Snack: mocha oatbran muffins, ramyun (broth only)

Dinner: tamban fish 

Exercise: 30 mins dance

Weight: 93 kg

Day 21 - June 11 PV

Breakfast: eggwhite omelet with ham, veggies togue carrots and beans 

Lunch: tilapia fillet paksiw with kalabasa and togue carrots and beans 

Snack: green salad

Dinner: paksiw tilapia, kalabasa and leftover togue carrots and beans

Midnight snack: cinnamon oatbran muffin! 

Exercise: 30 mins dance

Weight: 94 kg

Day 20 - June 10 PV

Breakfast: eggwhite omelet with veggies

Lunch: tilapia fillet with veggies 

Dinner: dimsum and roast chicken leg part

Exercise: 1 hour minutes dance

Snack: oatbran muffin!

Weight: 94 kg

Dukanized Strawberry Cinnamon Muffin

6 tablespoons oatbran
1 tsp baking powder
1 teaspoon cinnamon
10 packets splenda
2 eggs
6 tablespoons strawberry 0 fat yogurt
1 tsp vanilla essence


- mix all the dry ingredients. make sure everything is mixed evenly
- add the eggs, yogurt and vanilla. whisk.
- pour into muffin tray
- Bake for 30 mins at 180 C
- Makes 6 small cupcakes or 5 medium sized ones
- add toasted oats for topping

Day 19 - June 10 PP

Breakfast: none

Lunch: eggwhite omelet with tuna

Dinner: dimsum and roast chicken leg part

Exercise: 1 hour minutes dance

Snack: oatbran muffin!

Weight: 94 kg

Day 18 - June 9 - PV

Breakfast: oat bran porridge

Lunch: eggwhite omelet with fish, diningding kalabasa and greens

Dinner: pork!!!

Cheat: tikim tikim ng turtlepie

Exercise: 45 minutes dance

Weight: 94 kg

Day 17 - June 8 - PP

Breakfast: wheat bread: CHEAT!!!

Lunch: fish

Dinner: pork and bbq

Cheat: pizza!!!

Exercise: 45 minutes dance

Weight: 95 kg

Day 16- June 7 - PV

BREAKFAST:CHEAT! bread

LUNCH: sinampalukan chicken breast  

DINNER: sinampalukan chicken breast and ham steak with veggies

EXERCISE: none

WEIGHT: 96kg

will try this tomorrow!!!

dukan cinnamon oatbran muffins

Submitted by: HOOKSFREMONT 
 

Introduction

Delicious and easy dukan muffin recipe i ran across on the internet.

Minutes to Prepare: 5

Minutes to Cook: 15

Number of Servings: 6

Ingredients

6 tbsp. oat bran  = 2 tbsp
2 tbsp. cinnamon = 4 tbsp
2 large eggs - 4
5 tbsp. nonfat plain yogurt =10
1 tspn. baking powder = 1 tsp
1/3 cup Splenda = 20 tsp

Mix all dry ingredients. Add eggs and yogurt and mix until smooth. Spray 6 cup muffin tin with butter flavored spray. Divide mixture evenly in cups. Bake @ 350 for 15 to 18 minutes.

Tips

Directions

Mix all dry ingredients. Add eggs and yogurt and mix until smooth. Spray a 6 cup muffin tin with butter flavored spray. Divide mixture evenly in cups. Bake at 350 for 15 to 18 minutes.

Serving Size: makes 6 muffins

Number of Servings: 6

Day 15 - June 6 -PP

BREAKFAST: 2 mini oatbran chocolate muffins 

LUNCH: 2 small tilapia,  homemade ground beef patties  

DINNER: 2 ground beef patties 

EXERCISE: 45 minutes dance and strength training 

WEIGHT: 95kg

Chocolate oatbran muffins

6 tablespoons oatbran
4 tablespoons unsweetened cocoa
8 sachets Splenda
1 teaspoon baking soda
6 tablespoons 0 fat yogurt
2 eggs

- Preheat oven to 350 F or 180 C.
- Whisk dry ingredients together
- Then add eggs and yogurt
- Makes 6 muffins.

Day 14 - June 5 (Papa's birthday!) supposed to be PV

BREAKFAST: none

LUNCH: chicken, pancit and cake

DINNER: 2 ground beef patties 

EXERCISE: 30 minutes dance and aerobics

WEIGHT: 95kg

Day 13 - June 4 PP

BREAKFAST: none

LUNCH: slab of porkchop, chicken breast tinola

DINNER: 6 pieces shrimp and beef slivers  

MIDNIGHT SNACK: small hotdogs, asado filling and wonton

EXERCISE: none 

WEIGHT: 95kg

Day 12 - June 3 PV

BREAKFAST: 2 tbsps oatbran porridge with skim milk splenda and cinnamon

LUNCH: eggwhite omelet with ground beef and carrots beans 

DINNER: leftover eggwhite omelet, diningding (kalabasa and greens) with bangus fillet

EXERCISE: 60 mins dance aerobics 

WEIGHT: 95kg

Day 11 - June 2 -PP

BREAKFAST: 2 tbsps oatbran porridge with unsweetened cocoa 

LUNCH: eggwhite omelet with tuna, tilapia fillet 

DINNER: siomai and giniling eggplant torta, small servings of leftover eggwhite omelet and giniling 

EXERCISE: 45 mins dance aerobics 

WEIGHT: 97kg

Day 10 - June 1 - PV

BREAKFAST: oatmeal porridge with unsweetened cocoa 

LUNCH: galunggong and gata kalabasa and sitaw 

DINNER: Almon Marina roast chicken and veggies , small servings of pusit and paksiw na tilapia 

SNACK: Starbucks iced chocolate with nonfat milk and splenda 

EXERCISE: 45 mins dance 

WEIGHT:95kg

Day 9 May 31 -- CHEAT!!!

BREAKFAST: oatmeal porridge with unsweetened cocoa 

LUNCH: Amber spaghetti

DINNER: gata kalabasa and sitaw

SNACK: starbucks caramel macchiato lite  

EXERCISE: no exercise...