I’m starting the Ducan program tomorrow and finished up writing out my 2 week menu, shopping list and recipes. I’ve decided to do the Attack Phase for 7 days and then do 2 days of pure protien/1 day of protein + veg for the first week of the Cruise Phase. Let’s see if I can cut and paste the 2 week menu in here.
ATTACK PHASE WEEK 1
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
SUNDAY |
|
BREAKFAST 7AM |
COFFEE8 OZ NON-FAT YOGURT1 BOILED EGG |
COFFEE8 OZ NON-FAT COTTAGE CHEESEDUKAN GALETTE |
COFFEE8 OZ NON-FAT YOGURT2 SL GRLD CHIX |
COFFEE8 OZ NON-FAT COTTAGE CHEESEDUKAN GALETTE |
COFFEE8 OZ NON-FAT YOGURT1 BOILED EGG |
COFFEE8 OZ NON-FATCOTTAGE CHEESEDUKAN GALETTE |
COFFEE8 OZ NON-FAT YOGURT1 BOILED EGG |
SNACK 10AM |
BOILED EGG |
YOGURT |
BOILED EGG |
YOGURT |
BOILED EGG |
YOGURT |
BOILED EGG |
LUNCH 1PM |
BOILED EGG W/ DUKAN MAYOPEPPER STEAKFROMAGE FRAIS |
TROUT WITH HERBSLUC LAC BEEFYOGURT |
CHIX BREASTDUKAN GALETTEYOGURT |
SMOKED SALMONVEAL CHOPFROMAGE FRAISE |
VIETMANESE BEEFYOGURT |
GRILLED CHIX BREASTFROMAGE FRAISE |
DUKAN GALETTESMOKED SALMONCOTTAGE CHEESE |
SNACK 4PM |
YOGURT |
BOILED EGG |
YOGURT |
BOILED EGG |
YOGURT |
BOILED EGG |
YOGURT |
DINNER 7PM |
SHRIMP IN HERBSTANDOORI CHIX ESCAOLOPESDUKAN GALLETTE |
SIRLOINBOILED EGGFROMAGE FRAIS |
WHITE FISHSHRIMPCOTTAGE CHEESE |
GARLIC TIGER PRAWNSGARLIC CHICKEN SLICES, YOGURT |
SALMON SOUPDUKAN GALETTE |
2 BOILED EGGSROAST CHIX BREAST |
CHICKEN CURRY |
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
SUNDAY |
|
BREAKFAST 7AM |
COFFEE8 OZ NON-FAT YOGURT1 BOILED EGG |
COFFEE8 OZ NON-FAT COTTAGE CHEESEDUKAN GALETTE |
COFFEE8 OZ NON-FAT YOGURT2 SL GRLD CHIX |
COFFEE8 OZ NON-FAT COTTAGE CHEESEDUKAN GALETTE |
COFFEE8 OZ NON-FAT YOGURT1 BOILED EGG |
COFFEE8 OZ NON-FATCOTTAGE CHEESEDUKAN GALETTE |
COFFEE8 OZ NON-FAT YOGURT1 BOILED EGG |
SNACK 10AM |
BOILED EGG |
YOGURT |
BOILED EGG |
YOGURT |
BOILED EGG |
YOGURT |
BOILED EGG |
LUNCH 1PM |
BOILED EGG W/ DUKAN MAYOSALAD OF CELERY MUSHROOM, BROCOLI |
TROUT WITH HERBSLUC LAC BEEFYOGURT |
SMOKED SALMONVEAL CHOPFROMAGE FRAISE |
CHIX BREASTBROCOLLI |
VIETMANESE BEEFYOGURT |
GRILLED CHIX BREASTFROMAGE FRAISE |
SMOKED SALMONCOTTAGE CHEESEPUMPKIN SOUP |
SNACK 4PM |
YOGURT |
BOILED EGG |
BOILED EGG |
YOGURT |
YOGURT |
BOILED EGG |
COTTAGE CHEESE |
DINNER 7PM |
SIRLOINASPARAGUSCOTTAGE CHEESE |
SIRLOINBOILED EGGFROMAGE FRAIS |
GARLIC TIGER PRAWNSGARLIC CHICKEN SLICES, YOGURT |
SIRLOINASPARAGUSCOTTAGE CHEESE |
SALMON SOUPDUKAN GALETTE |
2 BOILED EGGSROAST CHIX BREAST |
SIRLOINASPARAGUSFROMAGE FRAIS |
Now, before everyone has a heart attack (pun intended), I love eggs. They make a quick snack and believe it or not, they don’t raise MY cholesterol. My cholesterol is 190 right now. I’ll draw it again at the end of 4 weeks and report it… I can guarantee it will have gone down.
So, off to grocery shop I go. I listened to John’s DVD once again for some motivation and tomorrow is Day 1… Will check in then!
Flamidwyfe's Blog 
good luck…though you don;t need it…You will finish and succeed.
Thanks, Mom! You’re my biggest and best cheerleader! Love you!
Still rooting you on.
Healthy time starts now. Monday morning when you read this you start your journey to better health. Sending you well wishes and love from Ken and myself! You have within you the strength to make positive changes. GO GET EM TIGER!!!!!!!!!!! XOXO
Thanks Shannon and Ken! I’ll keep you guys posted on my progress! Off to have a cup of coffee and a boiled egg 🙂
I LOVE eggs too!! Random thought, I think I will miss cheese the most while doing this program…I don’t think I will be able to stomach “Fat-Free” cheese…lol…some things just need fat!!
LOL… yup, missing cheese! I love soft goat cheese on rice crackers, but alas, I digress! To go from size 22 to size 12 will be worth missing
it, besides, at some point we’ll be on Step 3 and will be able to have a celebration meal once per week… I’ll keep that goal in mind!
Cheers to both you and Shannon. Keep it up and you will be in that size 12 very soon.
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Oh my goodness. Rereading to help me on my restart. I love that menu. Such careful planning. You put me to shame. My idea of planning is have 3 choices of meat around. Tons of eggs (trash the yolk if guilty about the yolk fat calories). Do not have less than one cup of Greek yogurt on hand. Try to remember to eat veggies. Even with that I spend too much time dealing with Dukan stuff.
You’re going to do great, Kath 🙂
I did and still do make sure I have everything planned out. I think I’ll write a post today about my food plans for this week 🙂