Weight Loss and Nutrition

I admit, this wasn’t an easy habit to get into, yet when I do it, THERE IS A DIFFERENCE. I believe many of us “eat with our eyes” first. Even though Dukan and similar programs have no portion restrictions or calorie counting – you will find that you are just as satisfied, on LESS food, and feeling less stuffed, if you include this trick. Perhaps start with lunch instead of dinner, or do it the first time when you know you aren’t starving (which you shouldn’t be anyway). This is grilled (actually 10 minutes in the convection) salmon with dry seasoning, and frozen brussel sprouts I nuked. This is no small portion anyway (Cruise Meal and beyond). This dinner is on a salad plate, as you can see the fork in proportion to the plate. My EYES saw this full plate and I like that. Try it. Trust me. Take care, Margo

EGGIES - As seen on TV

Eggies (as seen on TV) these things work really well and you never have to peel another egg shell. You can also add seasoning to them before you cook them. Pretty cool!

Nutrition - Weight Loss and Weight Maintenance

Easy to prepare dinner for Cruise phase and onward. My palate is very easy, so I just split a pound of low fat hamburger and make it into two patties (season to your taste). I BBQ grill the hamburger patties and top with fat free cheese slice. Vegies: On cookie sheet, 350 for an hour: I cut broccoli and red onion, and put one garlic glove in there too, (with a teaspoon or so total) of olive oil, tossed and spread out. Halfway through cooking mix vegies if more then one layer (I pile it up for leftovers so I toss halfway through). Then I toss with Fat Free Feta for nice flavor finish!

DUKAN "Surf & Turf" Cruise phase

This meal is a Dukan Cruise (maintenance for me) dinner that works for most ALL weight Loss and maintenance programs. I reheated leftover sirloin steak and salmon made on the grill. With that, I put cut up vegies in a skillet with fat free chicken broth for flavor and a splash of soy sauce. Simmered them until cooked to my taste and topped off with fat free feta. Cruise phase and forward for this one.

Weight Loss and Heart Healthy Porridge

This “porridge” is great for Dukan Diet or any other No Sugar, No Fat weight loss program. You may use Steel cut oats instead of Oat Bran as recommended by Dukan guidelines, depending on which phase. I am in maintenance and love blending steel cut oats with the oat bran, as steel cut are more chewy and hearty. INGREDIENT OPTIONS (I prefer a non chocolate porridge since it’s mostly for breakfast but unsweetened cocoa works) Oat Bran (and/or Steel cut oats) Yogurt non fat greek Skim Milk Sugar and Fat Free maple syrup Cinnamon Goji Berries (or any berry, depending on phase) Non Sugar sweetener to taste if you don’t use syrup Fill container with dry ingredients, cover about one half inch with skim milk. Mix with spoon to get bottom stuff and shake. Add yogurt and rest of ingredients and shake. Let it sit overnight and soak up all the goodness and enjoy.

Guilt-Free Dessert

No Fat No Sugar Delicious Dessert. Dukan and any weight loss/maintenance program friendly. Greek Non Fat Yogurt, Oat Bran for all its benefits, Goji Berries, Drizzle with fat and sugar free maple syrup!

Dukan Chocolate Cake from Muffin Mix

So, I found myself in a pickle. My open pouch of Dukan Chocolate Oat Bran Muffin mix, but no muffin tin. Instead I found a recipe on line of double chocolate cake instead…to use the batter for a cake. Make your own from scratch, just like the muffins. I prefer to slightly undercook for more dense texture, as soon as the toothpick barely has anything on it! I took the mix and two eggs, 3/4 cup non fat greek yogurt and fake sweetener (six packets) and tossed in one extra tablespoon of my unsweetened cocoa. (the fake sweetener and extra cocoa totally optional). Mixed it up; baked at 350 for 23 minutes. MOIST, dense, heavy. I took a big piece right out of the hot pan, and placed in a bowl of yogert sprinkled with goji berries. OMG. A treat during my consolidation; but during cruise? Go for it. Just this big of a piece! haha One 12th of my 9″ round is two tablespoons oat bran. I had at least 4 tablespoons in my at least one sixth of the cake. I’m very full…haha Make from SCRATCH easy. See my Muffin recipe at this blog. Adjust egg/yogurt to texture you prefer. No sugar, No fat.

Dukan Easy Dinner - Angel Hair

One package of Angel Hair Shiritaki noodles Left over pork chops (or lean beef, turkey chicken) Sliced Portabella mushrooms Onion slices Soy Sauce Chicken Stock, fat free low sodium (Swanson box, so easy) I poured the broth into skillet and added soy sauce to taste. Toss in Portabellas, green beans, onions, till they sizzle and are the tenderness you prefer Add in the Angel hair (it picks up the soy really easy..nice teriyaki flavor) Simmer a couple/few minutes and serve over the cut up or toss with the cut up leftover protein you had! This is what it looks like. I like the feel of fancy, but not the WORK of fancy!

Nutrition and Weight Loss

Here's what my clients like to make themselves in addition to buying it already made at grocery store. It's fun to lick the bowl!