The 100 Allowed Foods of the Dukan Diet (Master 4-Phase List)

When I first opened Dr. Pierre Dukan’s French clinical guide back in 2018, the single concept that stopped me in my tracks was the principle of à volonté — the French phrase for eating as much as you want, whenever you want, without counting a single calorie. Coming from years of miserable portion-control diets where my dinner consisted of three ounces of steamed chicken and a limp lettuce leaf, the idea of an unlimited food list felt like a fantasy. But the magic of the Dukan Diet Allowed Food List isn’t about eating with abandon; it is a biochemically calculated selection of exactly 100 natural, unrefined foods (68 pure proteins and 32 non-starchy vegetables) that force your liver into fat-burning mode while keeping hunger hormones completely silent.

Part 1: The 68 Pure Proteins (Allowed in Attack & Cruise PP Days)

These 68 foods form the physiological engine of the Dukan Diet. Because pure protein requires between 25% and 30% of its caloric value just to be broken down into amino acids (the Thermic Effect of Food), your metabolism remains elevated around the clock. You can prepare these foods using herbs, spices, garlic, onions (as a seasoning), and fat-free cooking methods.

1. Lean Beef, Veal & Game (14 Foods)

Always select lean cuts trimmed of all visible perimeter fat. Avoid ribeye, T-bone, and conventional ground beef exceeding 5% fat content:

2. Poultry & Fowl (8 Foods)

Poultry is the everyday backbone of the diet. Crucial Rule: The skin must always be removed prior to cooking, as poultry skin stores virtually all of the animal’s saturated fat:

• Chicken Breast: Skinless and boneless; your most versatile high-protein canvas.
• Chicken Tenders / Cutlets: Perfect for quick stir-fries and skewers.
• Turkey Breast & Escalopes: Leaner than chicken, excellent for baking and wraps.
• Skinless Chicken Thighs (Trimmed): Allowed in moderation if meticulously trimmed of fat.
• Chicken & Turkey Liver: Nutrient-dense, high in vitamin A and zinc.
• Guinea Fowl: A lean, flavorful French specialty meat.
• Quail: Tender, small game bird naturally low in lipid content.
• Pigeon / Squab: Dark, flavorful meat with minimal fat.

3. Fresh Fish (25 Foods)

All fresh, frozen, and smoked fish are 100% permitted. Even naturally “oily” cold-water species like salmon and mackerel are encouraged because their lipids consist of heart-protective omega-3 fatty acids that improve cell membrane insulin sensitivity. For full nutritional rankings and low-mercury choices, see our complete High-Protein Fish Guide.

4. Shellfish & Crustaceans (13 Foods)

Shellfish provide an abundance of trace minerals, including selenium, iodine, and zinc, while being virtually calorie-free:

• Shrimp & Prawns: Large king prawns, tiger prawns, and baby salad shrimp.
• Lobster & Langoustines: Steamed or grilled with lemon juice and cracked black pepper.
• Crab Meat: Lump crab meat, king crab legs, and soft-shell crab (no batter).
• Calamari & Squid: Rings and tentacles sautéed in garlic, herbs, and lemon (never deep-fried).
• Scallops: Pan-seared in a dry non-stick ceramic skillet until golden brown.
• Mussels & Clams: Steamed in fat-free chicken broth, fresh parsley, and white wine vinegar.
• Oysters & Cockles: Eaten fresh on the half-shell.
• Crawfish / Crayfish & Whelks: Traditional French seafood staples.

5. Plant-Based Proteins & Konjac (4 Foods)

Whether you are vegetarian or simply want plant diversity, Dr. Dukan officially integrated four plant-based staples into the pure protein category:

• Tofu: Firm, extra-firm, silken, and smoked tofu (no added sugars or oils).
• Tempeh: Fermented whole soybean cake rich in gut-friendly probiotics.
• Seitan (Wheat Gluten): Dense, chewy plant protein offering roughly 75g of pure protein per 100g.
• Konjac Shirataki Noodles: Made from the glucomannan root, these Japanese noodles contain zero net carbohydrates, zero calories, and absorb the flavor of any broth or sauce.

6. Eggs & 0% Fat Dairy Products (4 Foods)

Dairy must strictly be 0% fat (non-fat). Full-fat and semi-skimmed cheeses or yogurts are not permitted until Phase 3 (Consolidation):

• Whole Chicken & Quail Eggs: If your blood cholesterol is normal, you can enjoy up to 2 whole eggs daily. Egg whites are 100% pure protein and can be eaten without limit.
• Fat-Free Greek Yogurt & Fromage Frais: Choose plain, unflavored 0% varieties (up to 1 kg daily maximum).
• Non-Fat Quark & Cottage Cheese: Excellent for savory herb dips and high-protein cheesecake bases.
• Skimmed Milk: Up to 1 cup (250 ml) per day for tea, coffee, or baking.

Part 2: The 32 Cruise Vegetables (Phase 2 PV Days Only)

Once you complete your Attack Phase (usually 2 to 7 days, depending on your target weight loss), you transition to Phase 2 (Cruise). Here, you alternate between Pure Protein (PP) days and Protein + Vegetable (PV) days. On PV days, you can eat all 68 proteins PLUS these 32 non-starchy vegetables in raw, steamed, roasted, or boiled form:

🚫 Forbidden Starchy Foods (Until Phase 3: Consolidation)

Many beginners accidentally assume all vegetables are permitted. The following foods are strictly prohibited during both Attack and Cruise because their high starch and sugar content triggers insulin spikes that halt fat burning:

Part 3: Daily Essentials, Seasonings & Tolerated Items

To keep your digestion optimal and your meals exciting without violating medical guidelines, incorporate these essential additions:

• Oat Bran (Son d’Avoine): Mandatory every single day! Take 1.5 tablespoons on Attack and 2 tablespoons on Cruise. Oat bran absorbs up to 20 times its volume in water, creating a dense gelatinous mesh in your intestines that sweeps away cholesterol and suppresses appetite.
• Water: Minimum 1.5 to 2 liters daily. Pure protein metabolism generates urea and ketone metabolites that must be continually flushed through healthy kidneys.
• Flavor Enhancers (Unlimited): Dijon mustard, garlic, fresh ginger, all dry herbs (oregano, basil, thyme), spices (cumin, smoked paprika, turmeric), apple cider vinegar, soy sauce (low-sodium), and hot sauce (without sugar).
• Onions & Shallots: Allowed as a seasoning on PP days (up to half an onion chopped into meat dishes). Allowed as a full vegetable on PV days.
• Tolerated Items (Max 2 per day in Cruise Phase only): 1 tsp unsweetened cocoa powder, 1 tbsp cornstarch (for thickening soups), 1 glass soy milk, 30g 7% fat cheese.

Master 4-Phase Comparison Matrix

Here is your complete birds-eye view of how the Dukan food allowances progress from your first day to lifelong weight maintenance:

Bette’s Kitchen Tips: Meal Prep Made Effortless

When you have this list at your fingertips, dieting never feels restrictive. I always keep my freezer stocked with pre-portioned turkey cutlets, frozen wild salmon fillets, and a tub of oat bran. For accurate portion tracking when baking Dukan muffins or bread, a simple digital food scale ensures your oat bran measurements stay spot on.

Ready to start cooking? Head over to our Free Dukan Recipe Hub to discover delicious meal ideas for both Pure Protein and Protein-Veggie days, or check out our 25 Portable Dukan Snacks to crush cravings between meals!