One of the most asked questions I get is "Can you give me some examples of what to eat when I start dieting?" If you're a New Kid on the Block, and also new to dieting, then you may feel like you don't know exactly where to start with your weight loss journey. Do I buy diet food? Do I stop eating? Do I buy the compilation blu-ray of Richard Simmons Sweatin' to the Oldies on eBay? The answers to these questions are no, no, and only if you get free shipping, doll.
I've said it before and I'll say it again, clean all the junk food out of your house before you start your diet. You'll do so much better if you rid yourself of all the Ho Ho's and Ding Dongs. For suggestions on what to buy at the grocery store, click HERE.
As you may recall, I followed the Dukan Diet to drop nearly 50lbs. The Dukan Diet is separated into four different phases, with the first and most difficult being the attack phase. The second phase is the cruise phase, followed by the stabilization and consolidation phases. I'm going to give you some meal ideas for the attack phase, as well as some snacks you can have to keep your hunger at bay.
Dukan Diet meal ideas:
Breakfast
From my experience, you're better off to eat a large breakfast than to be starving at lunch time and eat a small village. The key to starting your day off well is by packing a ton of protein into your breakfast. This will keep you feeling full for longer. Here are a couple of example breakfast meals:
Example 1:
2 boiled eggs, yolks discarded
Lunch meat, as much as you want
Example 2:
Fat Free Greek Yogurt
Chicken Breast
Fat free string cheese
Example 3 (Cruise Phase):
Egg white omelet
Ham
Salsa
Remember, as long as you don't cheat, you can have as much protein as you want. You can also do protein shakes, which I do drink quite often. My favorite are the EAS brand Carb Control shakes. They have 100 calories, 2 carbs, and 1.5g of fat. If you're going to do a protein shake, at least eat a couple of egg whites with it or you're not going to feel satisfied initially and that will make you more likely to cheat.
Lunch
Example 1:
2 chicken breasts
2 pieces of ham
2 pieces of cheese
All you need to do for this lunch is wrap your chicken in your ham, top it off with the cheese and warm it up. It doesn't even feel like you're cutting back when you make meals like this. If this just isn't your thing, try this out instead:
Example 2:
Steak tips
Grilled onions (yes, you can have these in the attack phase)
scrambled egg whites
Example 3 (Cruise phase):
Cocktail shrimp
Sauteed zucchini and squash
You can fix your meals the night before, or buy pre-cooked chicken if you don't have time to cook very often. Whatever works best for you is what you need to do!
Dinner
Lastly, a couple of dinner ideas. Keep in mind that you can snack in between meals as long as you are eating Dukan approved foods. Some of my favorite things to snack on are boiled eggs and turkey pepperoni. After you get out of the attack phase, you will see that you are less hungry and get fuller quicker when you are eating.
Example 1:
Cheese stuffed hamburger patties
To make these, all you need to do is get the leanest hamburger meat you can find and shape your patty around fat free cheese cubes and then grill them up. You can have any seasoning that you like, but beware of condiments. If you like this recipe, then click HERE to read my recipe for mini-turkey meat loafs.
Example 2:
Tex Mex Chicken Skillet
The best thing about this dish is that it only takes one skillet. All you need to do is fry up a package of ground chicken, season with some taco seasoning, melt cheese on the top, then garnish it with hot sauce and some fat free sour cream. I eat this all the time, but I'm a spicy mamacita, so if this is too hot for you, you could so something like Ms. Dash to season it and still top it with the cheese.
Example 3:
Baked salmon
Grilled asparagus
When I bake a salmon fillet, I like to do Asian flavors with it, but do whatever you like. I usually make a little sauce out of soy sauce, fake brown sugar, and a little hot Chinese mustard.
As you see, it's not that hard planning meals while you're dieting, but rather finding the time to actually plan them and cook them. Once you start seeing results, I can guarantee that you are going to find more time to cook healthy things. If something comes up and you have to go out to eat or you forget to pack your lunch, click HERE to read some of my favorite healthy meals from restaurants. Also, click on the recipes tab at the top of the page to see more healthy recipes that you can eat while trying to lose weight. If you have any questions, please let me know!
Also, there is a giveaway currently going on to celebrate 10,000 views on my blog!! Click the Beauty tab at the top to be directed to the instructions for entering the contest, or scroll below this post. Who doesn't love free stuff?! Be sure to enter to win :).
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