Traditional recipes

Dukan meatballs

Dukan meatballs

They are light and quick to make.

  • 2 chicken legs
  • 100 g of cow's cheese
  • 1 whole egg
  • 4 tablespoons oat bran
  • salt, pepper to taste

Servings: 4

Preparation time: less than 60 minutes


We debone the thighs, then put them through the meat grinder.

In a bowl, mix the meat with the cheese, oat bran and beaten egg, season with salt and pepper to taste. We homogenize everything.

In a tray we arrange a piece of baking paper over which we form meatballs.

Preheat the oven to 180 degrees and bake the meatballs for about 15-20 minutes.

It can be served with a vegetable salad.

Good appetite!

Tips sites


baking paper can be used in this recipe several times;


it is suitable in the second phase of the diet;

Pizza with sardines (PP)

  • 6 tablespoons oat bran
  • 125 ml of water
  • 24 sardines
  • 4 teaspoons sugar-free tomato sauce
  • 1 strand of basil
  • 1 teaspoon cumin
  • 100 g of skimmed cottage cheese
  • salt and pepper
  • Put the oat bran in a bowl and add a pinch of salt, a pinch of pepper and water. Mix the ingredients until a smooth dough results. Put it between two sheets of baking paper and spread it with a spatula until you get a thin sheet, about 5 mm.
  • Spread a teaspoon of sugar-free tomato sauce on the dough sheet and place the well-washed and cleaned sardine fillets on top, without bones and well drained. Then add the cottage cheese. Finally, sprinkle the cumin seeds.
  • Put the pizza in the oven, at a temperature of 180 C, for 10-12 minutes, until the dough is well done and the sardines have penetrated. Pizza is served decorated with fresh basil leaves.

Dukan Meatballs - Recipes

A collection of 20 volumes, in which you will find:

A collection of 20 volumes, in which you will find:

• 700 recipes not published so far, to enjoy the pleasure of eating, without fear of gaining weight.
• Complete menus for each stage of the Dukan method, including their variants suitable for the transition from one stage to another.
• Recipes explained step by step, with clear information and suggestive illustrations.
• Preparations designed especially for you by Dr. Pierre Dukan and his team.
• Ingenious solutions for the special moments of the day: family lunch, dinner with colleagues, even birthday parties!
• A comprehensive program, based on Dr. Dukan's recommendations, to make the most of the benefits of his method.

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 9) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 14) - Pierre Dukan

Dukan method. 700 New Recipes to Reach the Right Weight and Keep It Definitely (Vol. 6) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 13) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 17) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 20) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (Vol. 2) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 3) - Pierre Dukan

Dukan method. 700 New Recipes to Reach the Right Weight and Keep It Definitely (Vol. 4) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (Vol. 5) - Pierre Dukan

Dukan Method (20 books). 700 new recipes to reach the right weight and keep it permanently - Pierre Dukan

Dukan Method Vol.1: 700 New Recipes - Pierre Dukan

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Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 19) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 18) - Pierre Dukan

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Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 16) - Pierre Dukan

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Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 14) - Pierre Dukan

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Potato meatballs

Potato meatballs are ideal when you don't want to eat meat, but you want a hearty lunch. They are easy to prepare, with minimal effort, and from just a few ingredients. Follow the recipe below and see how to make the best potato meatballs.

Potato meatballs recipe:

Appetizer or main course, potato meatballs are a healthy option for the main meal of the day. Along with a fresh salad or grilled vegetables or rice, meatballs can be eaten by the whole family. The recipe is very simple! Below we tell you every step you have to follow!

1. In a pot of boiling salted water, boil the peeled potatoes, of course, well washed. Boil and clean while warm.

2. Then pass it as a puree, but not so fine, and add finely chopped onion, whole egg and egg yolk, grated cheese, salt and pepper. Mix well.

3. With a lightly moistened hand, form the potato meatballs, which flatten, and if the dough is too soft, you can add a little flour. As it forms, the meatballs are passed through the flour and placed next to each other. Let sit for 30 minutes.

4. Heat the oil in which the potato meatballs are fried in a pan. Serve sprinkled with finely chopped dill.

This is what the tastiest potato meatballs look like!

2.5 / 5 - 3 Review (s)

Dukan Diet Step by Step: Recipes, Food, Daily Menu, Program, Diet Phases

There are a variety of reasons why it is advisable to exercise every day, but often this movement, in order to have the desired results and from an aesthetic point of view, must be accompanied by a healthy diet.

Whether we want to grow muscle mass, tone up or just lose weight, we must pay attention to our nutrition. In the following, we will discover the principles of the Dukan 2020 diet and whether or not it is suitable for our purposes.

6 boiled potatoes & icircn peel and grate
a bunch of finely chopped parsley
dried thyme
3 cloves of crushed garlic
3 tablespoons olive oil

Difficulty: easy & middot Preparation time: 2 hours & middot Nr. servings: 8

The boiled potatoes & peel are left to cool, then peeled and grate.
Put in a large bowl and mix with the other ingredients.
Flat meatballs are formed which are left to fry in the pan and heated with a little oil until they are browned on both sides.
Another healthier option would be to leave the meatballs in the oven to avoid frying them in oil.
It is eaten with a salad of greens and vegetables.

What is the Dukan Diet

Dukan diet is one of the diets that promise fast, permanent and starvation-free results. It consists of a food plan, divided into 4 stages, high in protein and low in carbohydrates.

Dukan food plan was designed by the French doctor Pierre Dukan, in 1970, with the treatment of a patient who states that he can give up any food in order to lose weight, except meat.

Following the results obtained by patients following the adoption of this diet, Pierre Dukan published the diet in 2000, a book that has been translated and published in no less than 32 countries.

The success Dietei Dukan it is mainly based on the consumption of animal and dairy protein. However, it can also be adopted by vegans and vegetarians. Many vegetarians have managed to successfully follow the diet, with minor modifications. Their diet consisted of eating fish meat, eggs and dairy products in abundance.

Vegans who are not willing to consume any animal products are not the best candidates for the Dukan Diet. Although many people have achieved amazing results by replacing meat with tofu products, a vegan approach to the Dukan Diet can become a real challenge. Legumes, for example, contain too much starch and nuts too much fat, so they are not recommended as part of the Dukan diet.

What the Dukan Diet promises you

With the help of the Dukan diet plan, you lose 5 kilograms in a week, without starvation and without the yoyo effect.

Some simple rules: lean meats, bran, a lot the water and a 20 minute walk every day is the core of the Dukan Diet.

The theory behind the development of the Dukan diet is that by limiting the amount of carbohydrates to a minimum, the body will burn more fat.

Basically, you can work any amount of food, as long as they are included in the list of foods allowed in this diet, among which very few contain carbohydrates.

How does it work?

According to him Pierre Dukan, the reasons for consuming more protein are numerous:

  • Proteins are made up of amino acids that break down very hard. This requires extra effort on the part of the body to process the proteins. Thus, they will remain in the body for a longer period of time, compared to carbohydrates and fats. In other words, the feeling of hunger will be delayed.
  • Because the body must make an extra effort to break down proteins, more calories are consumed during this process. For example, when we consume 100 calories from protein, the body will allocate 30 calories to process the amount ingested. While 100 calories from fat will require only 12 calories to process.
  • When consuming large amounts of protein, as provided in the Dukan diet plan, reducing carbohydrates is necessary because they stimulate insulin secretion.
  • Also, fats should be limited because they contain more calories per gram.

Dukan diet: diet plan

Step 1: Attack

During this stage the weight loss will be fast and consistent, which will stimulate the motivation to keep the diet holy.

You will start by consuming protein, without quantitative restrictions, and a tablespoon and a half of oat bran.

The duration of this stage will depend on the weight, age and number of kilograms you want to lose. Usually, the duration of the stage varies between 2 and 5 days.

Because there are no quantitative restrictions on the protein consumed, you are very unlikely to feel hungry. Also, the amount of protein will stimulate weight loss as well as eliminate excess water from the body.

During protein digestion, the body will produce ketones, which are excreted in the urine, which is why it is essential to drink 6-8 glasses of water a day.

Oat bran will provide the body with a small amount of carbohydrates, as well as the daily requirement of fiber.

Physical activity

During this stage you should begin the progressive integration of exercise into your daily routine. Regardless of physical condition, walking is an activity that anyone can do.

Stage of attack: examples of recipes

Omelet sandwich with chicken and herbs

Ingredient: 3 tablespoons oat bran, 1 teaspoon baking powder, 2 teaspoons skim Greek yogurt, 3 eggs, 1 tablespoon chopped parsley, 1 tablespoon cream cheese, a piece of boiled chicken breast.

Preparation: Combine oat bran, baking powder, yogurt and an egg and mix until the ingredients are smooth. Add the parsley and heat the mixture in the microwave for 4 minutes at the highest possible temperature. Allow the mixture to cool until it acquires a bread-like consistency, then cut it in half and fry it in a toaster. Beat two eggs with herbs of your choice. Grease a pan with 1 teaspoon of olive oil and add the mixture.

On the two slices of bread, add a few pieces of cream cheese and omelette.

Trout with aromatic herbs

Ingredient: a fillet of trout, pepper, salt and herbs.

Preparation: Cut the trout fillet in half. Mix the herbs with the salt and pepper and sprinkle over the fish meat. Cook it in the oven.

Stage 2: Cruise

During this stage there will be a gradual weight loss, until the desired weight is reached.

The second stage, the cruise, consists in alternating the days when they will be consumed only proteins, with the days when they will be consumed proteins and vegetables.

The alternation will be done with a number of days with protein, followed by an equal number of days in which proteins and vegetables will be consumed. You can start alternating with 1 day of protein and 1 day of protein and vegetables. If this alternation results in a weight stagnation, then you can increase the number of days, but not more than 5. A number of 5 days of protein, followed by 5 days of protein and vegetables, is a recommended alternation only those people who want to lose a lot of weight.

Vegetables allowed

  • tomatoes
  • lettuce
  • spinach
  • salad created
  • turnips
  • onion
  • leek
  • pepper
  • cabbage
  • mushrooms
  • celery
  • broccoli
  • carrot
  • eggplants
  • cauliflower
  • Beet
  • cucumbers
  • radishes
  • kale
  • pumpkins
  • green beans

Physical activity

30 minutes of brisk walking are enough to maximize caloric burning during this stage.

Examples of recipes for the cruise stage

Chicken and vegetable soup

Ingredient: 2 pieces of chicken breast, 1 zucchini, 1 carrot, 1 onion, 1-2 cabbage leaves, 1 red bell pepper, 1 beet, 2 tomatoes, 1 l of cold water, 1 clove of garlic, 1 teaspoon of sour cream ( 3% fat), salt and pepper

Preparation: Boil the two pieces of chicken breast with a pinch of salt. After the water has boiled, let the chicken breast simmer for another 20 minutes. Remove the meat and cut it into cubes, then add them back in the same water. Add diced beets and finely chopped cabbage leaves. In a pan, sauté the peppers, onions and chopped tomatoes, then add them over the water in which the chicken and vegetables are boiling. let the ingredients boil for 10 minutes, then add a clove of crushed garlic.

Beef goulash

Ingredient: 1 kg of beef, 2 onions, 1 glass of red wine, 2 tablespoons of tomato paste, 2 tablespoons of paprika, salt and pepper.

Preparation: Ingredients are added in an ovenproof dish: first onions, then diced beef, wine, tomato paste, paprika, salt and pepper. Cover the dish and cook the preparation for 40 minutes.

Step 3: Consolidation

If you have completed the previous stage, it means that you have reached the desired weight. In order to avoid the danger of assimilating extra kilograms, the consolidation stage consists in maintaining the diet consisting of proteins and vegetables and the gradual reintroduction of carbohydrates and fats. The duration of this stage is 5 days for every kilogram lost.

Two important rules in the consolidation stage are:

  • daily physical exercise, 25 minutes a day walking at a brisk pace
  • only protein will be consumed on Thursdays

You can find more details and clarifications about the consolidation stage here.

Examples of recipes for the consolidation stage

Turkey stew

ingredients: 1 kg of turkey breast, cut into pieces, 500g mushrooms, 4 carrots, 4 tomatoes, 1 tablespoon mashed tomatoes, diluted with a quarter cup of water, 2 tablespoons white wine, 2 onions, 2 cloves garlic, basil , salt and pepper.

Preparation: Place the turkey breast pieces in a baking tray, along with the sliced ​​mushrooms, carrots and tomatoes. Add mashed tomatoes, wine, onions, garlic cloves, basil and salt and pepper. Cover the pot and put it in the oven for 30 minutes.

Chicken with mustard sauce

Ingredient: 1 kg chicken legs, 1/4 cup dry white wine, 1 tablespoon thyme, 1 tablespoon tarragon, 1/2 cup water, salt and pepper, 2 tablespoons mustard, 4 tablespoons sour cream.

Preparation: Bake the chicken legs for 5 minutes. Then add white wine, thyme, tarragon, water, salt and pepper. Cover and simmer for one hour. Remove the chicken legs and set aside. Add the mustard over the remaining sauce and mix, then add the sour cream. The sauce obtained is added over the chicken legs.

Stage 4: Definitive stabilization

Pierre Dukan considers that the failure of most weight loss diets is due to the absence of a period of weight stabilization.

This stage consists of 3 simple but strict rules:

  • 3 tablespoons of oat bran every day
  • one day a week, on Thursday, you will consume only protein
  • give up the elevator and climb the stairs

In theory, during the final stabilization stage you can consume any food you want, but in practice, you have to impose certain limits to prevent the assimilation of kilograms lost during the diet.

Dukan diet and various ailments

Like any other diet, the Dukan diet is not for everyone. People undergoing diabetes treatment, for example, should consult their doctor before following this diet, given that in the first two stages the amount of carbohydrates allowed is very small.

Also, if you suffer from kidney disease, it is possible that the diet will overload the kidneys, given the very large amount of protein that the Dukan diet requires.

Even those suffering from cardiovascular disease should not adopt the Dukan Diet. The amount of fiber that can support heart health is also quite low.

Are there any side effects?

In the short term, similar side effects can be expected Atkins diet. When carbohydrates are absent, the body will use fats as the main source of energy. This transition will stimulate the production of substances that can cause respiration smelly, fatigue, weakness, dizziness, nausea and insomnia, constipation.

Dr. Dukan recommends avoiding very demanding physical activities during the attack stage, as fatigue will set in. As for bad breath, Pierre Dukan suggests that this is a sign of weight loss and should be interpreted as proof of success.


The first two stages of the diet will bring remarkable results, and this is due to the small amount of carbohydrates allowed. There is, however, the risk that once you return to a regular diet, you will gain a few pounds.

Research has shown that high-protein diets for weight loss are very effective. However, experts do not yet know the long-term effects that these diets have on health and body weight. And, moreover, there is no conclusive evidence to support the fact that a day of protein, along with exercise, is enough to maintain the ideal weight.

It is true that the Dukan Diet is one of the most effective when it comes to eliminating extra pounds, relying mainly on protein intake. They support the elimination of extra pounds and are also very satisfying, so you will not feel hungry.

However, according to specialists, Dukan diet does not support long-term healthy eating habits. Moreover, it is recommended to maintain the consolidation stage until you reach the ideal weight. Therefore, if you want to lose a lot of weight, the stage could extend over a period of months or even years, in extreme cases. And this could create a nutritional imbalance.

But, if your goal is to lose only a few kilograms, in a short time, the Dukan Diet can help you. However, if you are over the age of 50 or suffer from certain conditions, consult your doctor before adopting this diet.

Salmon with mustard sauce and dill

  • 4 fillets of salmon
  • 2 green onions, chopped
  • 1 tablespoon classic mustard
  • 6 teaspoons fat-free fresh cheese
  • A bunch of dill, finely chopped
  • Salt and pepper

Preparation: Put the salmon in the freezer for a few minutes, so that you can cut it more easily into thin strips. Bake the salmon strips in a non-stick pan for 1 minute on each side, then place them on a plate. In the same pan, cook the onion, then add the cheese and mustard and let the sauce thicken for minutes. Put the salmon back in the pan, season with dill, salt and pepper and the meal is ready!

Swedish meatballs

Everyone knows that one of the ingredients of Swedish meatballs is elk meat. Well, like them. We offer you a more accessible version of the Romanians, of the famous and so beloved meatballs. Oh, and thousands of times tastier!

Saute the grated onion (or thinly sliced) in butter for 3-4 minutes. Leave to cool.

In a bowl, soak the bread (or breadcrumbs, if it's easier) in milk, for 15-20 minutes. When it has softened, put it in a food processor / food processor and grind it well.

Back with her in the bowl. Stir the hardened onion into it. Add eggs, meat, spices and mix gently with clean hands.

Form round meatballs & # 8211 from the given quantities should come out 40-50 pieces. Fry them in 6 tablespoons of melted butter. When they are browned on all sides, take them out and put another row of meatballs. You don't have to make them to the end now: they will cook completely with the sauce.

When you finish with the meatballs, make the sauce in the pan used. If the butter has burned, clean the pan and melt another 6 tablespoons of butter. Slowly add the flour, stirring constantly until smooth and turning into a milk-coffee sauce. Slowly add, stirring constantly, the beef broth until it begins to homogenize and thicken, turning into a silky sauce.

Put the meatballs back in the pan and let them simmer for 10 minutes. (you may need to do them in series)

Serve immediately, adding cream to each portion. It is also served with cranberry jam.

Principles of the Dukan Diet

Pierre Dukan initially worked in the field of neuropathology and only later became a dietitian. This happened after he was referred to a patient who was suffering from depression due to being overweight. This person's condition was aggravated by the fact that doctors forbade the patient to eat his favorite foods.

Pierre Dukan he found a compromise: he proposed a new method of nutrition, in which man could prepare his favorite meat, and besides, he would consume a lot of water.

The result exceeded the expectations of both the patient and the doctor. The patient's mental state improved and he lost 5 kilograms in less than a week. This result motivated Pierre Dukan to change his field of activity. Then Pierre Dukan began researching and developing a diet based on an increased protein ratio.

The main advantage of this method is the existence of the four stages. The last step removes all dietary restrictions. People do not return to their original weight because Dr. Dukan has turned nutrition into an ideology, which eventually becomes the norm of life.

The weight loss method introduced by Pierre Dukan was popularized by Carole Middleton, who implemented this menu for her daughter Catherine before her wedding to Prince William. Later, with the help of this diet, she regained her pre-pregnancy figure. The enthusiastic comments of such officials and celebrities have become the best publicity for the doctor.

Jennifer Lopez, Penelope Cruz and Gisele Bündchen they also chose this method of weight loss. Despite differing opinions about the Dukan diet, nutrition books written by this nutritionist are sold in millions of copies.

Websites dedicated to this diet appear in all popular languages.

Video: Meatballs Easy Recipe How to Prepare Gordon Ramsay (January 2022).