Dukan Diet Attack Phase Food List: All 68 Pure Proteins & Meal Rules
During the Dukan Diet Attack Phase (Phase 1), you can eat unlimited amounts from 68 approved pure high-protein foods—including lean beef, skinless chicken and turkey, white and oily fish, shellfish, eggs, fat-free dairy (0% Greek yogurt and quark), tofu, and seitan—paired daily with 1.5 tablespoons of oat bran and at least 1.5 liters of water.
The Attack Phase is the fast-acting kickoff of the 4-stage Dukan Diet plan. Rather than counting every calorie on your plate, Phase 1 temporarily shifts your metabolism into ketogenic-like fat mobilization using pure dietary protein—leveraging a high 25%–30% thermic effect of food while protecting lean muscle mass.
Because no vegetables, fruit, oils, or starches are eaten for this brief 2-to-7-day sprint, water retention flushes rapidly and appetite hormones drop. Success depends entirely on sticking strictly to the approved foods below and seasoning smartly without liquid oils or sugary glazes.
Enter your current weight and goal weight in our free tool to generate your personalized 7-day Attack/Cruise schedule and download our 1-page printable Attack Phase Fridge Quick-Start Card (PDF).
How the Attack Phase Works: Duration & Golden Rules
Staying too long in strict protein-only eating causes constipation and micronutrient fatigue, whereas stopping after one day misses full glycogen depletion. Match your Attack Phase length directly to how much weight you plan to lose before transitioning to Cruise Phase alternating vegetables:
| Total Weight Loss Goal | Recommended Attack Duration | Daily Oat Bran Ration | Daily Brisk Walking |
|---|---|---|---|
| Under 10 lbs (5 kg) | 1–2 days | 1.5 tbsp/day | 20 minutes/day |
| 10–20 lbs (5–10 kg) | 3–4 days | 1.5 tbsp/day | 20 minutes/day |
| 20–40 lbs (10–20 kg) | 5 days | 1.5 tbsp/day | 20–30 minutes/day |
| Over 40 lbs (20+ kg) | 6–7 days max (medical guidance beyond 7) | 1.5 tbsp/day | 30 minutes/day |
The Complete 68 Attack Phase Allowed Foods List
Every item in the official 68-food list shares two traits: dense bioavailable protein and minimal hidden sugar or saturated fat. You may eat from these groups freely at any hour, mix several proteins in one dish, and repeat favorites—as long as no butter, cream, or cooking oil is added.
| Protein Category | Approved Pure Protein Foods (Attack Phase) | Prep & Fat Cut Notes |
|---|---|---|
| 1. Lean Beef & Veal (10 foods) | Beef tenderloin (filet mignon), sirloin, flank steak, extra-lean ground beef (≤5% fat), rump roast, T-bone (trimmed), veal chop, veal escalope, calf liver, bresaola (air-dried beef) | Trim visible fat before searing. Skip ribeye, T-bone marbling, and prime rib. |
| 2. Skinless Poultry (10 foods) | Chicken breast, skinless chicken thighs, turkey breast, skinless ground turkey (≥97% lean), fat-free chicken/turkey deli slices, quail, guinea fowl, poussin, ostrich steak, chicken liver | Remove skin prior to cooking. Avoid duck and goose (too fatty). Check deli labels for dextrose. |
| 3. Wild & Canned Fish (22 foods) | Cod, halibut, haddock, pollock, sole, sea bass, tilapia, tuna (fresh or water-packed), salmon (fresh or smoked), mackerel, sardines (water/tomato), trout, snapper, mahi-mahi, monkfish, turbot, swordfish, surimi (imitation crab, sugar-free limit 8 sticks/day), herring, eel, flounder, whiting | Bake in parchment, poach in court-bouillon, or grill dry. Drain oil-packed tuna; buy water-packed. |
| 4. Shellfish & Seafood (12 foods) | Shrimp, prawns, scallops, mussels, clams, oysters, crab, lobster, crayfish, squid (calamari, unbreaded), octopus, cuttlefish | Fast-cooking, zinc-rich protein. Never coat in tempura or garlic butter. |
| 5. Eggs & Fat-Free Dairy (9 foods) | Chicken eggs, quail eggs, liquid egg whites, 0% fat plain Greek yogurt, 0% fat fromage blanc / quark, 0% cottage cheese, fat-free skim milk, non-fat ricotta, fat-free kefir (unsweetened) | Unlimited whites; limit whole yolks to 2/day if managing elevated LDL cholesterol. Dairy cap: ~800g/day so lactose stays low. |
| 6. Plant Proteins & Pork Cut (5 foods) | Firm tofu, silken tofu, seitan (vital wheat gluten), tempeh (unsweetened), extra-lean ham/pork tenderloin (≤3% fat, unglazed) | Ideal for vegetarians or meatless dinners. Avoid maple-glazed or cured sugary bacon. |
Want easy grab-and-go snacks built strictly around these allowed items? Bookmark our curated guide on zero-carb high-protein snacks for weight loss and our egg-free high-protein Dukan breakfast ideas so mornings never feel monotonous.
Non-Negotiable Daily Additions: Oat Bran, Condiments & Liquids
Pure protein is naturally low in fiber and increases kidney uric acid filtration. Three small daily habits protect digestion, regularity, and steady fat burning during Attack:
- 1.5 Tablespoons of Oat Bran Daily: Mix into 0% Greek yogurt with cinnamon or bake into our 3-minute microwave Dukan oat bran bread. Its soluble beta-glucan fiber binds bile acids and relieves Phase 1 constipation.
- 1.5 to 2 Liters of Zero-Calorie Fluid: Plain water, sparkling water, black coffee, green tea, or herbal infusions. Hydration is vital to clear metabolic ketones and nitrogen byproducts.
- Zero-Calorie Condiments & Herbs: Fresh lemon juice, balsamic or apple cider vinegar, Dijon mustard (sugar-free), garlic, onion (seasoning only), parsley, cilantro, paprika, black pepper, tomato paste (1 tbsp/day max), cornichons (tiny garnish), and sugar-free zero-calorie flavor drops.
- 1 Teaspoon Cooking Oil Allowance (Non-Stick Wipe Only): Wipe a ceramic skillet with 2–3 drops of olive oil on a paper towel—never pour spoonfuls into the pan.
Foods Strictly Forbidden During Phase 1
Even one hidden teaspoon of honey, salad dressing, or whole-fat cheese stalls ketosis and pulls water right back into your cells. Avoid these common traps until their assigned phase:
- All Cooking Oils, Butter & Avocado: Wait until Phase 3 or follow the minimal pan-wipe allowance only.
- Vegetables, Fruit & Legumes: Leafy greens and broccoli enter on PV days in Phase 2; berries wait for Phase 3.
- Full-Fat Dairy & Hard Cheeses: Regular cheddar, mozzarella, butterfat yogurts, and half-and-half carry too much saturated fat for Phase 1.
- Alcohol, Sugars & Wheat Flour: Wine, beer, maple syrup, breading, and cornstarch are forbidden until Stabilization/Celebration rules.
Sample 3-Day Attack Phase Meal Plan
Notice how cycling seafood, poultry, dairy, and egg dishes prevents palate fatigue while staying 100% inside the 68-food blueprint:
| Day | Breakfast (with Oat Bran) | Lunch | Afternoon Snack | Dinner |
|---|---|---|---|---|
| Day 1 | Egg-white herb omelet + 1.5 tbsp oat bran cinnamon galette | Grilled lemon-herb chicken breast + mustard quark dip | 0% Plain Greek yogurt + vanilla drops | Baked wild salmon + steamed garlic shrimp |
| Day 2 | 0% Cottage cheese bowl with 1.5 tbsp oat bran & smoked turkey rolls | Seared lean beef flank steak + black peppercorn jus | 2 hard-boiled eggs + Dijon pinch | Lemon-dill poached cod fillets + 4 sugar-free surimi sticks |
| Day 3 | 3-Minute oat bran sandwich bread + poached eggs | Water-packed tuna salad mixed with 0% fromage blanc & capers | Bresaola air-dried beef slices + herbal tea | Roast paprika turkey breast + spiced yogurt dip |
Frequently Asked Questions (Attack Phase)
Can you eat unlimited meat during the Dukan Diet Attack Phase?
Yes, as long as the meat comes from the approved extra-lean categories such as skinless poultry, lean beef sirloin or tenderloin, veal chops, and fat-free deli cuts without added sugar or oil. Eating until comfortably full prevents metabolic slowdown and sugar cravings.
Are vegetables allowed in the Dukan Attack Phase?
No. Non-starchy vegetables are saved for Phase 2 (Cruise Phase) on alternating Protein + Vegetable (PV) days. Onions, herbs, vinegar, mustard, and lemon juice for seasoning are permitted in small culinary amounts during Attack.
How much oat bran do you eat per day during Phase 1?
Dr. Pierre Dukan prescribes strictly 1.5 tablespoons of medium-grind oat bran per day during the Attack Phase. Mixing it with fat-free Greek yogurt or baking it into crisp galettes supplies soluble fiber and stabilizes appetite.
How long should you stay on the Attack Phase?
Most dieters stay in the Attack Phase for 2 to 7 days depending on their total weight-loss goal: 2 days for under 10 lbs, 3 to 5 days for 10 to 20 lbs, and up to 7 days for larger goals. Never exceed 10 days without medical guidance.
Ready to broaden your nutrition once Attack wraps up? Compare top pure-protein densities in our 35 highest protein foods per 100g chart or pick from 14 low-calorie high-volume foods you can eat more of during Cruise PV days.
