A La Plancha means grilled on a metal plate. Cooking a la plancha originated in Spain and this healthy way of cooking is pronounced ah-la-plahn-chah. Dr. Dukan explains that cooking meat or other food a la plancha sears it in a way that other cooking methods do not. It seals in the flavor cooking it all the way through without letting any of the juices and flavor of the meat or fish out.

Like his secret tip for appetite suppression– this one is affordable and not hard to follow and a practical way to make your Dukan Diet easier. As you probably know, the Dukan Diet offers a lot of options in the way of meat, fish, poultry, and protein in general. To check out Dr. Dukan’s list of 72 approved proteins that you can have on your Dukan Diet menu, click 100 foods list

Churrasco a la plancha is an incredibly decadent and delicious steak meal full of flavor that is approved and encouraged during every phase of the Dukan Diet. It is a thick and pretty lean sirloin steak that you simply grill on the plancha – a touch of salt and pepper is all you need and just let the steak speak for itself. What an easy Dukan beef recipe! You can cook all sorts of beef, meat and chicken a la plancha.

Fish is fantastic cooked on the plancha. Dr. Dukan points out that Sea bream a la plancha is a signature dish for Spanish summer cooking and any fleshy white fish would be fantastic cooked this way for your attack phase menu. The doctor suggests making firm diagonal cuts on each side of a fat-free piece of fish and with a touch of salt, a brief grilling session on the plancha will leave you with an incredibly tasty meal.
Grilling meat and cooking fish a la plancha is a lean way to cook. You don’t need oil and fat to make tasty and delicious recipes. Lean cooking is easy, and fast so even if you are constantly on the go – a wholesome meal with meat, chicken or fish thrown on the plancha will satisfy your taste buds, your Dukan Diet and your schedule.

Now, if you are ready for your cruise phase diet, you can really use the plancha to your advantage. Try grilling all sorts of vegetables a la plancha. Eggplants or aubergine, zucchini, onions, beautiful tomatoes, endive – whatever is in season where you are – pumpkin or squash pieces grilled on the plancha would make a divine autumn Dukan recipe.


When grilling vegetables on the plancha, it is advised to put a drop of olive oil on the plancha, wipe it down with a paper towel to leave just the tiniest bit of oil on the plancha and then begin grilling your veggies. You can grill meat and vegetables together a la plancha for a fantastic cruise phase menu feast!

Now, all you have to do is get some approved proteins, get yourself a plancha and enjoy the delicious, low-fat, high protein Dukan approved meal during your Dukan Diet. Click Dukan Diet Book for more details and table of contents of the Dukan Diet Book so you can decide if you want to buy the book, and the cookbook –

Please add your own Dukan recipes and ideas for cooking Dukan Diet menus a la plancha in the comments.

Steak recipes are available in the Dukan Diet Recipe book. You are also encouraged to create your own meat and beef recipes for the diet. In addition to steaks, there are exceptional meatloaf, meatball recipes and various veal recipes for your attack menu.

If you like tri-tip steaks, try this delicious beef recipe.
Dominique’s Sear-Roasted Sirloin Tri-Tip Steaks with Chive “Butter” – Dukan friendly
3 Sirloin tri-tip steaks 3/4 to 1 inch thick
Coarse salt
1/2 bunch of chives coarsely chopped
4 Tbsp virtually fat-free cream cheese, fromage frais or quark
1/4 tsp Dijon mustard
1/8-1/4 tsp fresh lemon juice
Freshly ground pepper (preferably white and black peppercorn)
Lightly sprinkle the steaks with coarse salt and lightly cover and refrigerate for 8 hours to overnight.
Make the chive “butter”: Pound the chives with a dash of salt in a large mortar to get a coarse paste. (You can also use a food processor). Place the non-fat fromage frais in a bowl. Add the chives, lemon juice and stir until evenly incorporated in the butter. Stir in the pepper and add a touch of salt to taste. Scrape the non-fat dairy chive mixture onto a sheet of parchment paper or wax paper. Fold it up and wrap it rolling it into a log shape. Twist the ends of the paper in the opposite direction to seal it. Chill the chive fromage frais log for several hours or until solid.
For steak:
Place under broiler or on grill and grill/sear for a few minutes at very high heat. After 2-3 minutes depending on thickness of the steak once you have some grill marks or a nice sear -flip them over and put the steaks into the preheated oven and roast for an additional 3 minutes more. Rest the steaks for a few minutes more. Transfer the beef to a platter and top each with a pat or two of the chive “butter”. Let them rest for a few minutes. Serve with an additional small sliver of chive quark if desired.
Makes 3 steaks

If you are looking for a beef recipe that is a little spicy, the next one is one from the Dukan Diet cookbook. You will want to have as many protein recipes in your repertoire as possible. Dukan advises you to not get hungry so you will want to have easy to grab things on hand such as lean cold cuts with no added sugar or ingredients. Roast beef is a perfect choice. You can also make extra of any of the beef recipes so you have them to pick at when you feel yourself getting hungry.

The next pure protein recipe is rich in flavor and made with sirloin or your choice of lean beef.
Vietnamese Shaking Beef
Prep time: 10 minutes (plus 30 minutes marinating)
Cooking time: 5 minutes
14 ox sirloin steak
2 Tbsp soy sauce
1 Tbsp oyster sauce
1 large piece of ginger, grated
Black pepper
3 drops of oil
4 garlic cloves, crushed
A few coriander leaves, chopped
Cut the beef into 1/2 inch cubes. Mix with the soy sauce, oyster sauce, ginger and black pepper. Marinate for at least 30 minutes. Just before serving, brown the garlic in a frying pan (oil the pan and then wipe it with a paper towl) As soon as the garlic begins to brown and smell good, add the meat and cook it over very high heat, stirring the mixture quickly for 10-15 seconds. The meat should not be ovecooked and should be a little rare. Garnish with coriander leaves.

You can also click the link to check out Dr. Dukan’s Beef Kabob recipe which is another crowd pleasing favorite recipe that you can eat on the Dukan Diet.

Let us know in the comments which Dukan approved beef recipe helped you get through the attack phase.

If you want to succeed during the attack phase which is when you will lose the most weight the fastest, you need to stock plenty of proteins from Dukan’s approved list of 72 foods that you can eat during the attack phase. Dr. Dukan recommends stocking up on more than you think you may need of the approved proteins so that you don’t feel tempted to cheat on the diet because of lack of food. You should never go hungry on the diet.

It is so important not to eat foods that are not on the list of safe foods. Dr. Dukan equates cheating to sticking a pin into an inflated balloon. If you do make a mistake, and cheat on the diet – he recommends the following. For the rest of that day, you have to change strategy a bit. You must count calories and limit what you eat until bedtime. Then, just forget about it, jump back on track and make the right choices from the approved food categories going forward.

If you can help it, don’t go out to eat during your attack phase. It will make it easier for you if you avoid temptation and meals with potential hidden fats or oils. If you must eat out for a work function or special occasion – eat within the confines of the Dukan diet menu as much as you can. If you are at a restaurant, you can usually ask the chef to prepare a beef, fish or chicken dish without oil, seasoned with just salt and pepper. Stay away from the bread, alcohol and dessert! When you get home, reward yourself with a Dukan Dessert recipe.

In this post, we will give you two Dukan approved Tuna Tartare recipes. The first is the Dukan Tuna Tartare recipe from the Dukan Cookbook. Remember this is totally attack phase approved.
Dukan Tuna Tartare or Tartare de Thon
Prep time: 15 minutes (plus 15 minutes marinating)
No cooking required
2 1/4 lb tuna (1kg)
Juice of 1 lime
1 garlic clove, crushed
1/2 bunch of chives, finely chopped
2 inch piece of ginger grated
1 Tbsp virtually fat-free fromage frais
Salt and black pepper
Cut the tuna into small cubes and drizzle with lime juice. Mix the garlic, ginger, chives, and fromage frais in a bowl. Season with salt and pepper and add the fish. Mix thoroughly and leave in the fridge for 15 minutes before serving.

If you want an alternative, I much prefer this tartare recipe and have enjoyed a variation of it long before I heard of the Dukan Diet.
Dominique’s Tuna Tartare
Prep time: about 10 minutes and five – ten minutes of marinating
No cooking
1 Tbsp finely chopped shallots
1 Tbsp unseasoned rice vinegar
1 Tbsp fresh lemon juice
tiny dash of chile powder (optional)
1 tsp soy sauce
1 tsp wasabi paste or mustard
1 pound sushi-grade tuna
Salt & pepper

Cut the tuna into 1/4 inch cubes. Mix the shallots, vinegar, lemon juice, chile powder, soy sauce, and wasabi paste. Season with salt (minimally) and pepper. Add tuna to the mixture. Mix thoroughly but carefully and leave in the fridge for about 5-10 minutes before serving.

If you want an easy Dukan Tuna recipe that you can throw together for a snack or a quick meal, try this easy low carb recipe with canned tuna.
Caper Canned Tuna Salad
1 lb 1 oz canned tuna in brine or water (not oil)
1 tsp capers, chopped
1 tsp onion powder
2 Tbsp chives or onion finely chopped
Salt and pepper
Mix the ingredients together with a fork until well blended – serve chilled.
Serves 2

The above low carb tuna recipes are all work within the confines of the Dukan attack phase menu. As mentioned, in the The Dukan Diet Recipe Book (UK Import), you will find several more Dukan fish recipes and tuna recipes and you are encouraged create your own low carb fish recipe ideas using any and all of the safe foods from the list of 72 foods. Let me know if you’ve made any Dukan Diet Tuna recipe that you loved.