Dukan's diet is recognized as one of the most effective in the world. Its essence is in the complete breaking of nutritional stereotypes. Protein products are replacing sugars and carbohydrates.

The diet is divided into stages. The first is "Attack", the most difficult of all. It lasts from 5 to 15 days, depending on the number of kilograms that need to be lost, age and individual characteristics of the body.
Quite often it is at this stage that many break down. To prevent this from happening, you need to carefully plan your diet and stock up on the necessary products.
A great option for your menu during the "Attack" - meat muffins in Dukanovski.
Required Ingredients:
- chicken fillet (only!) - 500-700 g;
- skimmed milk - 1 tbsp.;
- chicken eggs - 3 pcs. medium size or 2 pcs. large.
- spices - to taste;
- salt - about 1 tsp;
- baking powder - 1 tbsp. l.
You will also need muffin tins.
From the given amount of products, approximately 15 medium-sized muffins are obtained.
Cooking steps:
1. First you need to prepare small minced chicken fillet (using a meat grinder or blender). It is important to make your own minced meat, and not use a store-bought one. You need to be sure that it contains only chicken breast. And in purchased minced meat, fat and skin are almost always used, which is strictly prohibited at the “Attack” stage of Dr. Dukan's diet.
2. We take chicken eggs and separate the proteins from the yolks. Put a pinch of salt in the proteins and beat with a mixer or blender into a strong foam.
3. Mix minced chicken with spices, salt, milk, baking powder and yolks. You can do this with a fork, or you can do it with a mixer.
4. Add whipped proteins to the mixture prepared at the previous stage and mix very gently. The resulting mass should have a sufficiently liquid consistency.
5. The mass is laid out in molds (silicone molds are best suited for this) and baked in the oven for about 25 minutes. at a temperature of 190-200C.
Meat muffins will be a real find for those who follow the Dukan diet. Diversify the diet and make it easier to transfer the first stage - "Attack". They are tender, juicy and delicious.
In addition, muffins are suitable for a common table. You can add chopped onions, carrots and other vegetables to them, grease with mayonnaise, sour cream or sprinkle with grated cheese on top. It will already be a non-dietary version of the dish.

Dukan Muffins rich in such vitamins and minerals as: vitamin A - 17.1%, vitamin B1 - 13.1%, vitamin B2 - 20.3%, choline - 29.7%, vitamin B5 - 19.2%, vitamin B12 - 23.6%, vitamin D - 12.8%, vitamin H - 28%, vitamin PP - 20.2%, magnesium - 14.4%, phosphorus - 35.2%, iron - 15.4%, cobalt - 64%, manganese - 35%, selenium - 57.8%

Benefits of Dukan Muffins

• Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B2 participates in redox reactions, increases the susceptibility of color by the visual analyzer and dark adaptation. Inadequate intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
• Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired calcium and phosphorus metabolism in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient intake of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.

A complete guide to the most useful products you can see in the application

There is a variety of recipes for dishes from permitted products. At the same time, you can even afford desserts - tempting and sweet.

Dukan Cupcake Recipes

For this article, we have analyzed from the allowed products for the French doctor's diet and selected the most interesting ones especially for our beloved readers.

Chocolate cupcakes according to Dukan

• a tablespoon of allowed cocoa;
• corn starch - a spoon;
• fat-free yogurt - a spoon;
• a couple of chicken eggs;
• sweetener and flavoring to your liking.

We mix all the ingredients of the dough, pour into silicone molds and put in the oven for 7-10 minutes or in the microwave for 5-7.

You can also cook delicious muffins in the microwave, ideal for cooking them in a regular cup.

Dukan Muffins

• 1 teaspoon of oat bran;
• a tablespoon of fat-free cottage cheese;
• sahzam to taste;
• egg.

Mix everything, put in a cup and send to the MKV for 5-7 minutes.

Cupcakes in the microwave wheat and oatmeal according to Dukan

Cupcake in the Dukan microwave oven can be prepared in another version:

• half a tablespoon of wheat bran;
• a full tablespoon of oatmeal;
• protein from one egg;
• half a spoonful of sakhzam;
• two spoons of yogurt.

Beat the protein well (not necessarily to peaks) and gently mix with all the other ingredients. Put in molds (or a cup) and put in the microwave for 3 minutes. Lush, fragrant and very tasty cupcakes are ready.

Cottage cheese muffins Dukan

Cottage cheese is one of the most useful products. It is good both for weight loss and for restoring the body after injuries or serious illnesses. Animal protein, which is rich in cottage cheese, is easily absorbed by the body. And the amino acids methionine and tryptophan help to improve the functioning of the gastrointestinal tract. Cottage cheese is also good in the treatment of neurotic diseases.

It is impossible to imagine without this product, so the recipe for delicious cupcakes simply had to appear.

• a pack (200 g) of cottage cheese;
• a couple of chicken eggs;
• two tablespoons of oat bran;
• sahzam and orange zest to your liking.

The dough should be homogeneous, so we remove the lumps with a blender or mixer. Pour the finished dough into silicone molds and bake at 180 degrees for 10-15 minutes. The cupcakes should rise and brown appetizingly.

Meat and fish muffins according to Dukan - recipe

Having in your silicone muffin molds, you can pamper yourself and your family not only with desserts. In such molds, you can cook snacks from chicken, fish and even crabs.

• chicken fillet - 300 g;
• ground beef - 300 g;
• oat bran - 4 tablespoons;
• half a glass of skim milk;
• a couple of eggs;
• spices and salt.

Grind the fillet into minced meat, mix with ground beef, “knock out” the meat a little, this will help remove excess fat. Pour bran with milk and let it swell. Then mix all the ingredients and put in silicone molds, bake at 180-200 degrees for 15-20 minutes.

It is very rich in omega-3 fatty acids, as well as complete animal protein, so on the Dukan diet, you just need to pamper yourself with seafood.

• fillet of any sea fish (hake, pollock) - 500 g;
• 100 g of milk;
• 3 tablespoons of wheat bran;
• eggs - 2-3 pieces;
• cottage cheese 0% - 2 tablespoons;
• herbs, spices, salt.

Bran pour warm milk. Break the fillet into minced meat. And then beat with a blender along with eggs, cottage cheese, herbs and spices. Add bran and milk, beat everything again, bring to taste. Put the fish dough into molds and bake for 10 minutes.

From it you can cook not just a dish for a diet, but also an interesting snack for guests.

• a couple of medium zucchini;
• one piece of carrots and onions;
• 650-700 g minced chicken;
• 150 g crab sticks;
• 2 eggs;
• a tablespoon of starch;
• a spoonful of dry milk.

Cut the zucchini into circles and then remove the middle in a pile. We put these "zucchini molds" in cupcake molds.

Fry onions and carrots in oil a little and add to minced meat along with dry ingredients and chopped crab sticks, at the very end, add eggs to minced meat. Put everything in zucchini, you can pour lightly beaten egg white on top. Put the cupcakes in the oven for 15 minutes.

The main components of nutrition allowed at each stage of the Dukan diet are high-protein, low-fat foods. These include meat, fish, dairy products, and eggs. Of the meat assortment, it is most preferable to use lean beef, veal, and poultry - low-fat parts of chicken and turkey. In addition, the diet can include the front of the beef tongue, beef or chicken liver, heart.

Dukan Meat Muffins with Cheese

The recipe is not suitable for pure protein diet days. Yield: 8 pieces / 2 norms of bran on the "Cruise"
You will need:

• fat-free cream cheese (Philadelphia type) - 3 tbsp;
• fat-free natural yogurt - 3 tablespoons;
• green chili pepper, chopped - 2 tbsp;
• red sweet pepper, finely chopped - 2 tbsp;
• eggs - 4 pcs.;
• egg whites - 2 pcs.;
• baking powder - 2 tsp;
• oat bran - 4 tablespoons;
• wheat bran - 2 tablespoons;
• turkey breast - 150 g;
• fat-free hard cheese - 100 g;
• salt - to taste.

Cooking:

1. Cut the turkey, rub the hard cheese on a grater.
2. Set the oven to preheat at 180°C.
3. Combine the wet and dry ingredients in separate bowls, then stir them together. The amount of dough should be enough for 8-10 muffins.
4. Pour mixture into muffin tin and bake in preheated oven for 25-30 minutes until golden brown.
5. Check readiness with a toothpick.
6. Let the muffins cool for 5 minutes and remove from the mold.

Dukan meat muffins

The recipe below is suitable for protein days of the diet, but you can add fresh vegetables to it, and the dish is suitable for the vegetable days of the Cruise. Suitable for any stage of the diet. Yield: 6-8 pieces / 2 norms of bran on the "Cruise" You will need:

• minced meat - 450 g;
• oat bran - 4 tablespoons;
• onion - 1 pc.;
• balsamic vinegar - 2 tablespoons;
• paprika - 1 tsp;
• cayenne pepper - 1 tsp;
• egg whites - 2 pcs.;
• sea ​​salt and freshly ground pepper to taste.

Cooking:

1. Preheat the oven to 180°C. Mix paprika, both types of pepper, salt and bran in a large bowl.
2. Add minced meat, onion, mix well.
3. Pour in the egg whites, balsamic vinegar and mix well.
4. The resulting dough should not be too dry or wet. Otherwise, either add fat-free yogurt or the allowed amount of wheat bran.
5. Spread the minced meat in muffin molds, set to bake for 30-40 minutes. Cool the finished muffins, remove from the molds.

Dukan Savory Meat Muffins

Fans of “spicy” are offered to try muffins with pepper and garlic, baked in a spicy sauce. The dish is perfect for lunch or dinner. Not suitable for "Attack" and pure protein days.
Yield: 8-10 pieces / 2 norms of bran on the "Cruise"

Ingredients #1:

• minced turkey - 450 g;
• chili pepper - 2 pcs.;
• onions - 0.5 pcs.;
• fresh cilantro - a small bunch;
• fresh parsley - 2-3 sprigs;
• tomato puree - 60 ml;
• eggs - 2 pcs. or 4 proteins;
• garlic - 2 cloves.

Ingredients #2:

• oat bran - 4 tablespoons;
• salt - to taste;
• ground cumin - 0.5 tsp;
• dried oregano - 0.5 tsp;
• dried basil - 0.25 tsp;
• freshly ground black pepper - 0.25 tsp

Ingredients #3:

• hot chili sauce - 1 tsp;
• tomato puree - 60 ml

Cooking:

1. Finely chop the chili and onion. Chop the greens, pass the garlic through a press.
2. Preheat the oven to 180°C. In a large bowl, mix ingredients #1.
3. Add ingredients #2 to the minced meat and mix everything together. Divide the meat mass into molds.
4. In a small bowl, mix ingredients number 3. Grease the tops of the muffins with the resulting sauce.
5. Place in the oven to bake for 30-35 minutes. Let the muffins rest for about 10 minutes before serving.

Dukan liver muffins

The following recipe is not only easy to prepare, but also suggests the use of a very healthy chicken liver, which has a delicate texture and pleasant taste. The recipe is suitable for any phase of the diet (on the protein-vegetable days of the “Alternation” stage, it must be combined with vegetable salads or side dishes) Yield: 12 pcs / 1 norm of powdered milk for permitted additives. You will need:

• chicken liver - 400 g;
• onion - 1 pc.;
• chicken egg - 2 pcs.;
• skimmed milk powder - 3 tablespoons;
• spices and salt - to taste

Cooking:

1. Turn on the oven at 180°C to preheat. Grind the liver with onions in a blender, add eggs, milk, spices and beat again.
2. To give more airiness, you can add 1-2 tsp. baking powder for the dough and beat everything with a mixer. Put the resulting liver mass into silicone molds for muffins and place in the oven for 30 minutes. Check readiness with a toothpick.
3. Cool the finished muffins, remove from the molds.

Dukan Diet Muffins with Liver Filling

Not sure how to use your mandatory dietary dose of oat bran? Check out our next recipe for great tea muffins. Suitable for Attack, Cruise, Consolidation. Yield: 8-9 pieces / 2 norms of bran on the "Cruise" You will need:

• chicken liver - 200 g;
• oat bran - 4 tablespoons;
• eggs - 2 pcs.;
• fat-free kefir - 2 tablespoons;
• fat-free cottage cheese - 2 tablespoons;
• baking powder dough - 1 tsp;
• parsley, dill, green onions (all fresh) - to taste.

Cooking:

1. Boil the liver until done. Finely chop the greens, mash the cottage cheese with a fork or wipe.
2. Mix bran, eggs, kefir, herbs, cottage cheese and baking powder until smooth. Preheat the oven to 180 ºС.
3. Divide half of the batter into muffin cups. Divide the liver by the number of muffins and put one serving into each mold.
4. Spread the remaining half of the dough on top. Bake for 15-20 minutes.
5. Ready-made muffins can be consumed hot or cold.

Dukan Beef Liver Muffins

For lovers of meat and offal, the next version of muffins will come in handy. The recipe does not include oat bran, so you can save it for other dishes: for example, to prepare a bread product for your meat muffins. The recipe is suitable for every stage of the diet. Yield: 12 pcs/no additives You will need:

• beef liver - 400 g;
• ground lean beef - 300 g;
• egg - 2 pcs.;
• garlic - 4 cloves;
• tomato puree - 1 tbsp;
• fresh chopped basil - 2 tablespoons;
• salt, ground pepper - to taste;
• lemon juice.

Cooking:

1. Rinse the liver, cut into pieces, soak overnight in lemon juice. Fold the soaked offal into the bowl of a food processor and grind well on a pulsed mode. You can use a blender, chopper or just finely chop by hand.
2. Add the remaining products to the liver mass and mix everything again. Divide the mince into muffin tins and brush the tops with the tomato paste. Bake in a preheated oven at 190°C for 30-35 minutes.
3. Let the muffins cool slightly and serve.

Cooking all dishes while following a diet should be done in any way that excludes the addition of fats. One of the easiest and fastest methods to make a meaty lunch, dinner or snack, which is suggested in the recipes of our article, is to bake meat muffins.

The combination of cheese and meat is one of the classic tricks that is unlikely to leave indifferent even those "slimming" who do not like to eat meat products too much. Our first recipe contains two types of cheese, vegetables and dietary turkey meat. This combination includes not only products that are useful for weight loss, but also full-fledged taste.

If for some reason you do not eat red meat, then it is not necessary to use it on a diet at all - you can replace it with fish and white poultry meat. However, the iron contained in red meat is very necessary for our body, so we recommend that you definitely include liver muffins in your diet, as the liver contains more iron, and eliminating meat from the diet will not affect your health.