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07. 21. 11. 12:21 am ♥ 2

Week 1 - Let’s start at the beginning…

a very good place to start.

Monday

Low fat cottage cheese with roast chicken leftovers

1.5 jerk chicken breasts

Fat free raspberry yoghurt with 1.5 tbsp oatbran

Soya chocolate milk

Exercise: 25min jog/2min run/5min walk (treadmill); 100m row; 50 length swim; speed shopping!

VERDICT! I did not eat enough this day - I was hardly at home to be able to.

Tuesday

2 scrambled eggs

Low fat cottage cheese

Ham omelette <— I was at a pub and it was only thing on the menu I could eat, forgive the slight egg overload

Tuna steak

1/2 FF raspberry yohurt with <1tbsp oatbran

Soya chocolate milk

Exercise: 27min jog/5min walk (treadmill).

VERDICT! I managed to go to the pub 3 times in one day and steer clear of carbs or fried food. I deserve a willpower certificate.

Wednesday

FF raspberry yoghurt with 1.5 tbsp oatbran

2 scrambled eggs and smoked salmon (yum)

Low fat cottage cheese

Soya chocolate milk

3 chicken thighs in Nandos marinade 

FF natural yoghurt with a little honey

Exercise: A little skipping to David Guetta in the living room; 1.5hours pilates.

VERDICT! I missed not running and I’m beginning to worry about the effects of the chocolate soya milk, apparently it encourages fat around the stomach?

dukan food log protein protein queen fat

07. 23. 11. 12:42 am ♥ 3
dukanfan: Mussels with white wine 2-3 lbs mussels 2 shallots, chopped 6 cloves garlic, chopped olive oil fresh parsley white wine salt and pepper Heat the olive oil in a large pot and caramelize the shallots and garlic.  Deglaze the pan with white wine and throw in some chopped parsley and salt and pepper.  I had about 3 lbs of mussels so I added half a bottle.  If you’re being really strict on Dukan, use the recommended amount of wine and chicken stock for the rest of the cooking liquid.  Make sure the mussels you put in are cleaned, bears are removed, and they are tightly shut.  Add the mussels, bring to a boil, and cover the pot.  Cook for 10 minutes and enjoy! I would definitely miss the cream in my moules marinere, but this would still be delicious. High-res

dukanfan:

Mussels with white wine

  • 2-3 lbs mussels
  • 2 shallots, chopped
  • 6 cloves garlic, chopped
  • olive oil
  • fresh parsley
  • white wine
  • salt and pepper

Heat the olive oil in a large pot and caramelize the shallots and garlic.  Deglaze the pan with white wine and throw in some chopped parsley and salt and pepper.  I had about 3 lbs of mussels so I added half a bottle.  If you’re being really strict on Dukan, use the recommended amount of wine and chicken stock for the rest of the cooking liquid.  Make sure the mussels you put in are cleaned, bears are removed, and they are tightly shut.  Add the mussels, bring to a boil, and cover the pot.  Cook for 10 minutes and enjoy!

I would definitely miss the cream in my moules marinere, but this would still be delicious.

via melowcarb

dukan mussels protein protein recipe white wine recipe

07. 24. 11. 08:53 pm ♥ 18

Low Fat Vinaigrette

In a jar put 1tbsp Dijon mustard, 5tbsp balsamic vinegar, 1tsp vegetable oil, salt and black pepper. Screw the lid on and shake. 

For extra flavour, you may like to add a whole garlic clove to marinate, or some fresh herbs.

Source: Dr. P. Dukan, The Dukan Diet, Hodder and Stoughton, London, UK, 2010

Vinaigrette dukan dressing food diet recipe protein queen

07. 25. 11. 12:33 am ♥ 1

:(

Sunday

Oat bran galette with 2 scrambled eggs

An ice cream <— ooooh shit, it was a present, would have been rude to refuse… shit.

4 crabsticks

1 chicken leg

1 boiled egg

1 FF peach yoghurt

3 (!) chocolate soya milks

Exercise: Nada.

VERDICT! A disappointing day. Had major cravings for carbs/chocolate/crisps/popcorn. A bad end for week 1, lets make the start of week 2 a good one!

diet week 1 sunday dukan

07. 26. 11. 12:42 am ♥ 1

Having a 2nd date looming is definitely motivational…

Week 2

Monday

1 small oat bran galette with 2 scrambled eggs, smoked mackerel and chives.

1 soya chocolate milk

1 small oat bran galette

Small ribeye steak

1 FF peach yoghurt

1/2 slice turkey

Exercise: 4.8km run (32mins, road) 

VERDICT! A good start to week 2 :) I like that I had the majority of my food at the start of the day.

dukan week 2 monday diet dieting

07. 28. 11. 04:43 am ♥ 1

Omg it’s Thursday tomorrow - I’m meant to be eating veg!

Am I ready for this? Those 10 days went fast.

dukan vegetables dieting

07. 30. 11. 11:58 am ♥ 3

Friday

1 small galette with 2 scrambled eggs

1 small galette

Starbucks Tall Light Espresso Frappucino 

1 chicken breast

1 pot of low fat cottage cheese (300g)

A couple of sips of brandy

Exercise: Well, I walked…

VERDICT! The lack of exercise is definitely beginning to show - I feel I’m still losing weight, but hate feeling less toned.

dukan week 2 friday

08. 05. 11. 09:27 pm ♥ 4
mydukandiet: Galette Wrap with Tuna, Parsley and Capers Attack SuitableGluten free Do you miss bread? Want a lunch that is quick, easy and packs well? Try a galette wrap! Serves 1 Ingredients Galette oat bran, 1 1/2 - 2 tblsp (depending on where you are with Dukan) fat free fromage frais, 2 tblsp egg, 1 skimmed milk, splash lemon juice, yield from 1/4 small lemon Filling tinned tuna, 1 can fat free fromage frais, 1-2 heaped teaspoons capers, 1 tsp fresh parsley, small bunch, chopped lemon juice, yield from 1/4 small lemon Method Lightly beat together all the galette ingredients until well mixed. Cook in frying pan til brown, using 4-5 sprays of light spray oil if necessary. In a bowl, mix together all the filling ingredients using as much fromage frais as you wish depending on how moist you like your tuna. Season. Spread the filling out on the galette and roll up. Enjoy! Notes This is basically a tuna mayo sandwhich/wrap substitute! So quick and easy and healthy! All the ingredients are store cupboard so if you are getting cravings or hunger pangs and need something in a pinch then it will save you. If you worry about cholesterol you can make the galette using egg whites instead of a whole egg. High-res

mydukandiet:

Galette Wrap with Tuna, Parsley and Capers

Attack Suitable
Gluten free

Do you miss bread? Want a lunch that is quick, easy and packs well? Try a galette wrap!


Serves 1

Ingredients

Galette

  • oat bran, 1 1/2 - 2 tblsp (depending on where you are with Dukan)
  • fat free fromage frais, 2 tblsp
  • egg, 1
  • skimmed milk, splash
  • lemon juice, yield from 1/4 small lemon

Filling

  • tinned tuna, 1 can
  • fat free fromage frais, 1-2 heaped teaspoons
  • capers, 1 tsp
  • fresh parsley, small bunch, chopped
  • lemon juice, yield from 1/4 small lemon

Method

  1. Lightly beat together all the galette ingredients until well mixed.
  2. Cook in frying pan til brown, using 4-5 sprays of light spray oil if necessary.
  3. In a bowl, mix together all the filling ingredients using as much fromage frais as you wish depending on how moist you like your tuna.
  4. Season.
  5. Spread the filling out on the galette and roll up.
  6. Enjoy!

Notes

This is basically a tuna mayo sandwhich/wrap substitute! So quick and easy and healthy! All the ingredients are store cupboard so if you are getting cravings or hunger pangs and need something in a pinch then it will save you.

If you worry about cholesterol you can make the galette using egg whites instead of a whole egg.

via mydukandiet

dukan recipe tuna protein

07. 23. 11. 12:31 am ♥ 2

I fro-yoed

Friday

FF peach yoghurt with 1.5tbsp oatbran

1 homemade turkey burger (obviously just the meat!)

2 scrambled eggs with chives

1 soya chocolate milk

1/2 slice of turkey breast

2 scoops of Ben and Jerry’s chocolate brownie fro-yo <— Oops! But there was hardly any actual brownie in it… :S

A few prawns and mussels

Exercise: 60 length swim.

VERDICT! Although I ate ok-ish today and swam quite intensely, I don’t feel slimmer or more toned. Its the lack of running, I know it. The worst thing is that I’m hardly going to get a chance to work out this weekend :(

dukan protein protein queen fro-yo dieting ben and jerrys

07. 24. 11. 02:22 pm ♥ 2

Oat Bran Galette

I had this for breakfast with scrambled eggs sprinkled with chives - it was delicious and incredibly satisfying. The batter forms something between an omelette and a pancake, making it perfect to use in the place of bread. Think sandwiching a turkey burger between two small galettes or topping with smoked salmon.

1. In a small jug, mix 1.5tbsp oatbran, 1.5tbsp of FF quark/fromage frais and 1 egg.

2. Either sweeten with 1tbsp of sweetener (for sweet galettes) or a little salt (for savoury).

3. Lightly oil a non-stick frying pan and pour in the batter. Cook for 2-3 mins on each side.

Makes 1 large galette (20cm diameter) or 2 smaller ones. Serves 1.

Eat fresh and hot or wrap in foil and keep in the fridge for up to a week. Freezable.

Source: p.70, Dr. P. Dukan, The Dukan Diet, Hodder & Stoughton, London, UK, 2010

diet dieting dukan food oat bran galette pancake protein queen recipes recipe

07. 24. 11. 08:58 pm ♥ 4

Yoghurt Dressing

To liven up meat!

Use FF natural yoghurt and mix with 1tbsp Dijon mustard (or to taste) until the consistency of mayonnaise. Add a dash of vinegar, salt, pepper and herbs.

Source: Dr. P. Dukan, The Dukan Diet, Hodder and Staughton, London, UK, 2010.

dukan dressing yoghurt food recipe healthy protein queen

07. 25. 11. 02:12 pm ♥ 1

My delicious brunch! If a diet tastes this good, I’m on it for life!!

This morning I made 2 small galettes, rather than one big one. One I used for brunch, the other is in the fridge to cope with later carb cravings! 

(Source: proteinqueen)

diet dieting dukan eggs fish food galette mackerel oat bran protein protein queen recipe my photo pq

07. 28. 11. 04:38 am

Wednesday

1 small galette with 2 scrambled eggs

1 (nearly) pot of low fat cottage cheese

1 small amaretto

Exercise: 7km run (45min run, 5min walk)

VERDICT! How on earth did I manage to eat so little today?? This cannot be good. Should not skip meals! Rather chuffed about my run though :)

week 2 wednesday dieting dukan

07. 29. 11. 09:04 am ♥ 1

I completely forgot about the veg

Thursday

1 small galette with 2 scrambled eggs

1 small galette   (N.B. I now add 2tbsp of oat bran and quark, then top it up by stealing some raw egg from my scrambled egg mixture. This means I’m still eating the same number of eggs for breakfast, whilst upping my oat bran intake.

1 chocolate soya milk

1 smoked mackerel fillet

Some whitebait and calamari (yes, they were fried, yes I peeled most of the batter off.)

2 glasses of white wine

Exercise: None…

VERDICT! So, today I was supposed to eat veg and I didn’t. Partly this is because at the pub I ordered steamed veg and instead they gave me chips (which I obviously didn’t eat). Couldn’t be bothered to change my order because by this time it was 10pm.

Its time I commented on the drinking - yes, I’m doing too much of it. BUT, I have to live.

week 2 thursday dieting dukan

08. 04. 11. 12:15 am

My appetite is returning with revenge

Monday

2 chicken thighs

cherry tomatoes and roast chicken

3 mini scotch eggs :/ 

Exercise: Tracy Anderson mat workout DVD.

Tuesday

1 small galette with 2 scrambled eggs

Camembert baguette :O massive cheat

chocolate milk

1/2 a steak

1 small oat bran galette

Exercise: Walking here and there

Wednesday

FF peach yoghurt

1/2 a red pepper

2 small oat bran galettes

nearly 1 pot of low fat cottage cheese

2 boiled eggs

soya chocolate milk

2 chicken breasts with roasted mushrooms, tomatoes and onion

Exercise: 1hour 20mins pilates.

VERDICT! I am craving sweet things - cake, pastries, scones. Gonna have to make a Dukan friendly cheesecake soon. Feeling peckish too. Even though its past midnight and I only ate dinner 2 hours ago.

week 3 monday Tuesday Wednesday dieting dukan