If you want to lose weight and take care of your wellbeing, the Dukan Diet can help you do it. However, if simply getting started is sending your wellness in a spin, fear not; we’ve got a four-day meal plan just for you.
Day One: For breakfast, you can have two scrambled eggs (made with skimmed milk) with as much chopped smoked salmon as you like. At lunchtime, mix of finely chopped 175g extra-lean ham, 225g fat-free quark, finely chopped chives and marjoram, four finely chopped shallots and Tabasco, and roll into small balls – this serves four. For out dinner-for-two Vietnamese beef, combine 400g sirloin steak (cut into small cubes) with two tablespoons soy sauce, one tablespoon oyster sauce, one big piece of grated ginger and a little black pepper. Let this marinate for 30 minutes or more. Brown four crushed garlic cloves in a pan, add beef and stir over high heat for 10-15 seconds for medium-rare.
Day Two: At breakfast, sprinkle 200g fat-free yoghurt with oat bran, one drop of vanilla essence and sweetener. Lunch on day two is an oat bran pancake, made by stirring together 1½ tablespoons oat bran, 1½ tablespoons fat-free quark, dried herbs, a pinch of salt and pepper, two egg yolks and 175g of either flaked tuna, smoked salmon, ham or chicken. Beat the leftover egg whites until stiff peaks form, and then fold into oat bran mixture. Cook it as you usually would pancakes. For dinner, preheat oven to 220ºC and season 800g white fish fillets before you wrap them in greaseproof paper. Bake for 10 minutes, reduce heat to 180ºC and remove the fish from the oven. In a blender, blitz the fish, 300g fat-free fromage frais, four eggs and five tablespoons chopped herbs. Pour the mixture into a baking dish, place this dish into a bigger dish and half-fill the bigger dish with cold water. Bake until cooked through (roughly 45 minutes).
Day Three: Combine two tablespoons of oat bran and a little wheat bran with skimmed milk and sweetener. Microwave for two minutes and that’s your breakfast! Rosemary beef burgers for three are on the lunch menu. Combine 750g minced beef, a chopped onion, two crushed garlic cloves, two tablespoons plum sauce, one tablespoon Worcestershire sauce, two tablespoons finely chopped rosemary, one to two tablespoons finely chopped mint or basil and one lightly beaten egg. Shape into burgers, grill until golden brown on both sides and cooked through, and serve with salad. For dinner, beat three egg whites until stiff, and add six tablespoons fat-free quark, one tablespoon cornflour, one crushed garlic clove, chopped herbs, one chopped white fish fillet and three thinly sliced crabsticks. Bake in a lined tin at 180ºC for 45 minutes and you have your fishcake dinner.
Day Four: These oat bran breakfast muffins serve four. Heat the oven to 180ºC and beat four egg whites until stiff. In a separate bowl, mix eight tablespoons oat bran, four tablespoons fromage frais, half a teaspoon of sweetener and lemon zest or cinnamon. Pour into cases and bake for 20-30 minutes. For lunch, make a vinaigrette with one teaspoon of olive oil, four teaspoons of cider vinegar, salt and pepper. Mix 600g lettuce, tarragon leaves and 200g cooked and shelled prawns in a bowl. Soft-boil four eggs for 5-6 minutes and serve while still very hot, on top of dressed lettuce and prawns. Finally for dinner, cut four thick pieces of salmon into thin slices, and gently fry these slices in a non-stick pan for one minute each side. Brown two chopped shallots, reduce heat and add one tablespoon of mustard and six teaspoons fromage frais. Simmer for five minutes and return salmon to the pan. Add finely chopped dill, cook until heated through and serve with asparagus (This meal serves four.)
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