Dukan Diet refresher

Dukan Diet 100 Safe Food List 

This is the big safe list, you can eat anything on this list as much as you want. Just remember to alternate Pure Protein days and Protein and Veggie Days

Meat and offal 
  1. Beef steak 
  2. Fillet of beef 
  3. Sirloin steak 
  4. Roast beef 
  5. Rump steak 
  6. Tongue 
  7. Bresaola, air-dried/wind-dried beef 
  8. Veal escalope 
  9. Veal chop 
 10. Kidney 
 11. Calf's liver 
 12. Pre-cooked ham slices (without any fat or rind) 
 13. Pre-cooked chicken and turkey slices (without any fat or rind) 
 14. Fat-reduced bacon 
 15. Game (venison, pheasant, partridge, hare, grouse) 
 16. Rabbit/hare 

Fish 
 17. Bass 
 18. Cod (fresh) 
 19. Crab/ocean sticks (surimi) 
 20. Dab/lemon sole 
 21. Dover sole 
 22. Grey mullet 
 23. Haddock 
 24. Hake 
 25. Halibut 
 26. Herring 
 27. Mackerel 
 28. Monkfish 
 29. Plaice 
 30. Pollock/Coley 
 31. Rainbow trout/salmon trout 
 32. Red mullet 
 33. Salmon 
 34. Smoked salmon 
 35. Sardines 
 36. Sea bream 
 37. Skate 
 38. Swordfish 39 
 39. Tuna 
 40. Turbot 
 41. Whiting 
 42. Fish roe (cod, salmon, herring, nitillet) 
      
Seafood 
 43. Calamari/squid 
 44. Clams 
 45. Cockles 
 46. Crab 
 47. Crawfish/crayfish 
 48. Dublin Bay prawns 
 49. Lobster 
 50. Mediterranean prawn/gambas 
 51. Mussels 
 52. Oysters 
 53. Prawns 
 54. Scallops 
 55. Shrimps 
 56. Whelks 

Poultry 
 57. Chicken 
 58. Poussin 
 59. Chicken liver 
 60. Guinea fowl 
 61. Ostrich 
 62. Pigeon 
 63. Quail 
 64. Turkey 
      
Eggs 
 65. Hen's eggs 
 66. Quail's eggs 
      
Non-fat dairy products 
 67. Non-fat cottage cheese 
 68. Non-fat fromage frais 
 69. Non-fat,Greek yoghurt 
 70. Non-fat quark/non-fat yoghurt (plain or flavoured with aspartame) 
 71. Skimmed milk 
      
Vegetable Proteins 
 72. Tofu 
      
Vegetables (On PV days, do not have the same vegetable twice during the day) 
 73. Artichoke 
 74. Asparagus 
 75. Aubergine 
 76. Beetroot 
 77. Broccoli/purple sprouting broccoli 
 78. Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage) 
 79. Carrot 
 80. Celery/celeriac 
 81. Chicory100 Natural Foods That Keep You Healthy 
 82. Courgette 
 83. Cucumber 
 84. Fennel 
 85. French beans/string beans/mangetout 
 86. Leek 
 87. Mushrooms 
 88. Onion 
 89. Palm hearts 
 90. Peppers (sweet) 
 91. Pumpkin/marrow/squash 
 92. Radish 
 93. Rhubarb 
 94. Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel 
 95. Soya beans 
 96. Spinach 
 97. Swede 
 98. Swiss chard 
 99. Tomatoes loo. 
100. Turnip

Added and Tolerated Foods
Here are the other allowable items:

Added foods:
Bean sprouts - unlimited on PV days
Lean pork and lamb, less than 10% fat such as pork tenderloin
Shiritaki Noodles on PV days
Kangaroo

Add ons for PP and PV:
Sweetener - I recommend Splenda
SF Soda
SF drinks such as Crystal Lite
Vinegar
Spices
Herbs
Garlic, for flavouring only
Onion, for flavouring only
Sour gerkins, as a condiment
Sour picked onion, as a condiment
Lemon juice, on food but not to drink
Mustard
Salt, in moderation
SF Ketchup, in moderation

Limited foods for PP and PV:
1 cup skim milk per day
4 pieces of SF candy per day
10 pieces of SF gum per day
1 tsp oil per PV day
1 tsp Balsamic vinegar per day
1 tbsp wheat bran
Goji Berries, 1 tbsp on PP, 2 tbsp ov PV

Tolerated foods (TF) for PP and PV (You are only allowed two choices from the entire list):
1 FF/SF fruit yogurt per day (avoid on attack)
1 TBSP corn flour per day or vital wheat gluten
1 tsp low fat cocoa powder per day
Soy yogurt (plain), one per day
30 g of cheese per day (less than 7% fat) - Laughing Cow Lite
1 TBSP of extra lite cream cheese (less than 3%) per day
30 ml of wine (for cooking only), per day
150 ml of soy milk per day
100 g rhubarb
3 drops (3g) oil
1 glass gaspacho (not homemade)
1 tsp soya sauce
50 g of spiced goat sausage
100 g poultry sausage

If you have hit a stall, avoid all TF.