Which is better a better and safer Dukan Diet, Atkins and south beach?

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My question is Which is better a better and safer Dukan Diet, Atkins and south beach? Many thanks for any answer. Another question... We are the MAYBABES. We all started Nutri System in May of 2007. Since then we have gained some new members as well. We decided to post our favourite Dukan Diet and non-NS recipes in one thread.

Please feel free to post your favorites as well. We look forward to trying out any and all new ideas!..

Comments (90)

Hmm... I need to find out myself. I don't know what is the right answer to your question. I'll do some poking around and get back to you if I got an anything. You should email the people at Dukan Diet as they probably could answer your Dukan Diet question..

Comment #1

Ham Mushroom & Swiss melt.


1 serving sliced ham w/small amount of juice.

2-3 TBS chopped mushrooms.

1 small piece low-fat swiss cheese (to fit bun).

1 whole wheat bun.

Toppings of choice.


Spray a small skillet with non-stick spray. Add the ham slice, a little of the juice from the package and the chopped mushrooms. Break the ham up into pieces as you cook the ham and mushrooms. When the mushrooms start to break down put the ham and mushrooms into a pile in the middle of the pan. Place the slice of cheese on top. Let it sit over low heat while the cheese melts..

Toast your bun under the broiler. Add preferred toppings to your bun (I like tomato slice, mustard and a little light mayo). Using a spatula, scoop the ham/swiss mixture to the bun...

Comment #2

Egg Muffins.

NS Scrambled eggs (water added) or Eggbeaters.

Fillings (tomato, spices, jalapenos, canadian bacon or ham pieces, FF cheese or veggies ~ green pepper, onion, broccoli, etc. ).

(One Dukan Diet eggs should make 2 muffins so to make a dozen you'll need 6 boxes of Dukan Diet eggs. Depending on your fillings, you may need to fill muffin tin less full and make 3 muffins per 1 Dukan Diet eggs, in which case you'd only need 4 boxes of Dukan Diet eggs.).

Spray a regular size muffin tin with PAM. Add eggs to each muffin cup (about 3/4 way full), add any fillings you want in your muffins and stir. Bake at 350 for 30 minutes..

2 muffins = 1 serving amount. Pack in tupperware and reheat in a microwave. These sometimes deflate when you take them out of the oven - don't worry they still taste good! You can make these different each time by changing the fillings that you add...

Comment #3

I don't know what to call this, so we'll just call it ... Veggies.


Microwave or steam your two servings (1 cup cooked) of veggies. I usually use a mixed veggie (carrots, broccoli, cauliflower) but it would probably work with anything. Add 2 Tbsp raisins, 2 Tbsp fat-free vinegrette salad dressing, and then after mixing, crush up a serving of nuts to top it..

We do this often for dinner, to accompany a Dukan Diet dinner entree. It takes care of both Veggie, 1 Fruit, and 1 Fat serving...

Comment #4

Tiffany do you serve this hot or cold? It really sounds good!..

Comment #5

Usually I serve it hot, but I bet cold would be wonderful. I'll have to try it..

Couple more:.

Chicken Packets.

NS chicken breast.

Chopped fresh onions, green/red/yellow peppers.

Olive oil (a fat serving worth - 1 tsp?).


Mix all of the above and completely wrap in a foil pouch. Cook on the grill until the veggies are done to your satisfaction and the meat is warm. For me on my inside grill that was about 10 minutes. I served it on 1/2 cup wheat spaghetti (the low GI serving of pasta) instead of the bun recommended by the chicken entree..

Chocolate covered strawberries.

Simple one ... save your fruit from dinner until desert time, and then mix up the chocolate pudding and use it as a dup with fresh strawberries. This was amazing!..

Comment #6


I take the Dukan Diet lunch black beans & rice and after it's done sitting I stir in a Tbs. of salsa (free food) & an ounce or two of canned chicken (protein). It really adds a lot more flavor to this dish..

Comment #7

I miss bread soooo much that I've found an almost-acceptable replacement that I really like! "La Tortilla Factory" Whole-Wheat "garlic & herb" tortillas - 50 cal, 2 grams fat, 8 fiber..... (I found them at WalMart Superstore, of all places) and you can use them for almost everything! Even a Breakfast Burrito made with Dukan Diet eggs and veggies!.

Turkey Wrap.

1 La Tortilla Factory whole-wheat,.

Garlic & herb.

7" tortilla 50 cal.

4 slices - Oscar Meyer shaved, smoked-turkey slices 30 cal.

1/8 C. - Kraft FF Cheddar Shreds 25 cal.

2 Tbsp - Pico de Gallo 5 cal.

1 Tbsp - taco sauce (optional) to dip in 5 cal.

Layer everything in the tortilla, wrap, and eat or warm a little in the microwave to melt the cheese. Dip in taco sauce. Total: 115 calories..


Comment #8

Shepherds Pie Stuffed Peppers.

Category: Lunch.

Heres a delicious lunchtime recipe submitted by NutriSystem member Bambilicious. Its great for all of those wonderful farmers market peppers! Its one of my favorites!.


1 large pepper (green, red or yellow).

2 oz. Boca crumbles (or any brand).

Cup mixed vegetables (fresh or frozen, thawed).

2 tbsp. chopped onion.

1 NutriSystem Whipped Sweet Potatoes or Cheesy Homestyle Potatoes.

Cup fat-free cheese.


1. Slice pepper in half vertically. Parboil 10 minutes or bake at 350 degrees for 10 minutes..

2. Saut onion in no-cal cooking spray until translucent. Add Boca crumbles and saut approximately 7 minutes..

3. Prepare NutriSystem potatoes as directed..

4. Lay pepper halves on their sides and fill with half of the onion and crumble mixture. Top with half of the veggies and half of the potatoes..

5. Repeat with other half..

6. Bake at 350 degrees for 20-25 minutes or until pepper is soft when knife is inserted..

7. Top with cheese and bake and additional 5 minutes until cheese melts..

Counts as 1 NutriSystem lunch entre, 1 protein serving, 2 vegetable servings (plus and additional carbohydrate serving if using corn or peas) and 1 dairy serving...

Comment #9

My favorite pizza....

1 Dukan Diet Thin Crust Pizza.

Chopped red onion.

Chopped mushrooms.

Chopped tomatoe.

Chopped cilantro..

Top with cheese..

Follow the directions...yummo!!!!.




Comment #10

Here's my favorite pizza:.


1 Dukan Diet Thin Crust Pizza.

Italian seasoning.

Canned sliced mushrooms.

Turkey pepperoni or 1 sliced turkey hot dog.

Parmesan cheese.


1. Preheat oven to 450 degrees.

2. Spread sauce over pizza crust.

3. Sprinkle on the Italian seasoning.

4. Layer on the pepperoni or sliced hot dog.

5. Layer on the sliced mushrooms.

6. Sprinkle with a bit of Parmesan cheese.

7. Top with Dukan Diet cheese.

8. Bake for 7 minutes.


Comment #11

Hi everyone!.

I never really liked sweet potates until I started Dukan Diet and now the Whipped Sweet Potatoes with Cheese is one of my favorites!.

I saw this posted and thought I'd share it with everyone. I'm going to try it just a soon as I can.

Sweet Potato Souffle.

Category: Lunch.

Our member, BenTher, has found a delicious way to enjoy the Whipped Sweet Potatoes and also get in a protein serving at the same time!.

Counts as 1 lunch entre + 1 protein serving + 1 free food, if you add the margarine..


1 container NutriSystem Whipped Sweet Potatoes.

3 egg whites.

T. low-fat margarine (optional).


1. Preheat oven to 350-degrees..

2. In a medium bowl, beat three egg whites with either an electric mixer or wisk until they form stiff peaks..

3. Fold sweet potatoes into the egg whites..

4. Thoroughly coat a medium baking dish with non-stick cooking spray..

5. Add the egg and potato mixture..

6. Bake 15 to 20 minutes, until the top is golden brown..

7. Just before serving, add a dab of low-fat margarine (optional)..


(All recipes are submitted to a NutriSystem registered dietitian before publication, to ensure that they are in compliance with the NutriSystem Meal Plan)...

Comment #12

Ok ladies Beet Salad. It was amazing! Here is the original recipe, from "Secret Recipes From the Corrner Market" by Carol Ann Kates. In paranthesis is my substitution..


3 Tbsp balsamic vinegar.

1 tsp minced garlic.

1/2 tps salt (I used a low sodium salt).

1/2 tps black pepper, the recipe says "large ground" but I just used my grinder.

3 Tbsp olive oil.

Combine ingredients except olive oil, whisk to blend, then slowly add the olive oil while continuing to whisk..


(I don't see why a good canned/bottled beet wouldn't work fine, just make sure it doesn't add alot of sodium or vinegary flavor - do they make "plain" canned beets? But if you cook em here's the recipe).

12 small beets (no larger than 1 1/2 to 2 inches in diameter).

3 Tbsp olive oil.

1 tsp minced garlic.

1/2 tsp salt.

1/2 tsp pepper.

Preheat oven to 350 degrees. Remove greens from beets and reserve for cooking later. Wash beets well, peeling off any bad spots but leave skins on. In a medium baking dish, toss beets with olive oil, garlic, salt, and pepper. Bake beets at 350 degrees for 45 to 55 minutes or until beets are tender when pierced with a knife. Remove from oven, cool, and peel..

For the salad:.

The beets, cut in half.

3/4 cup red onion.

3/4 cup crumbled blue cheese (I just added some of my lowfat Roka blue cheese dressing for that blue cheese tang, though I bet it's MARVELOUS with real blue cheese).

6 cups spring mix greens..

Combine ingredients, drizzle with dressing, serve immediately..

I used it as my veggie, salad/fruit, dressing, and fat for the evening. Mmmm..

Comment #13

Here is one if you like Pumpkin..

Take 1 Dukan Diet pancake mix, 1/2 cup pumpkin (fruit alternative), 1/4 cup splenda, 1 tsp pumpkin spice, enough milk to make a thick batter. Mix all together and put in mini loaf pan sprayed with pam spray. Microwave for 4-5 minutes. Serve warm with ff cool whip (I use can ff Redi Whip/less calories). This is so good and it is a large serving...

Comment #14

Pam posted this recipe here but it seems to have disappeared. I dont want to lose it so Im re-posting in the MAYBABES topic..

Cabbage Roll Casserole by Pam.

Category: Dinner.

I just made an awesome cabbage roll casserole. It is really filling and only 225 calories per serving. I started with 2 very small casserole dishes (7 x 4 ) sprayed with Pam..


1 Mashed Potatoes & Meatloaf Dukan Diet meal.

2 cups raw sliced cabbage.

Cup cooked Minute Rice (dont add butter).

1 cup Campbells tomato juice.


In each casserole dish put cup of the cabbage. Take Dukan Diet dinner out of package. Mash meatloaf into bits with a fork. Add the cooked Minute Rice, sauce from the meatloaf, mashed potatoes and cup of tomato juice. Stir it up. Layer half of this mixture on top of cabbage in each casserole dish.

Divide the remaining tomato juice and pour it over the top. Cover both casserole dishes with glass top or foil and bake at 350 degrees for one hour..

This makes 2 complete dinners..


Mashed Potatoes with Meatloaf Dukan Diet dinner = 280.

Cup Minute Rice = 50.

1 cup Campbells tomato juice = 80.

2 cups cabbage = 40.

450 calories total / 2 = 225 each dinner.


Comment #15

WOW! So many good ideas, even tho I started in July I'll check back daily to see "what's cookin' in May...

Comment #16

Baked Egg Casserole.

Category: Breakfast.

Determined2005 posted this recipe on 08/01/05. Ive modified a little by leaving out the feta cheese..


2 containers of Dukan Diet Eggs.

Chopped green pepper, onion, mushrooms and broccoli to equal 1 cup, or as much as you like.

A little bit of feta cheese (I opt to leave out the cheese).



Instead, pour the contents of Dukan Diet egg containers into a small bowl. Add the vegetables (and cheese, if you please) to the bowl and wisk until well blended. Spray a small casserole dish with PAM. Pour mixture into casserole dish. Bake for 350 degrees for 45 minutes. Divide in half.

Counts as 1 Dukan Diet Breakfast entre + 1 vegetable + 1 dairy if you add the cheese..

Comment #17

For those new to NS, do add the cool tap water to the egg containers and mix well. Just don't cook the eggs before you mix with the rest of the indgredients...

Comment #18

Favourite Double Cheeseburger Recipe.

Category: Lunch or Dinner (I prefer lunch).

I make this with Boca Burgers, which can be purchased at your local grocery store in the freezer section. The end result is a very messy burger, which reminded me of a Wendys burger, so have plenty of napkins on hand! I dont make it too often because it's very filling! You can add, as an option, a bag of Dukan Diet Soy Chips to replace French Fries..


1 whole wheat English muffin.

2 Boca Burgers.

1 slice of fat free cheese.

1 slice of onion.

1 lettuce leaf.

1 slice of tomato.

A small squirt of mustard.

A small squirt of ketchup.

Bag of Dukan Diet Soy Chips (optional).


Toast (or grill) the English muffin. Make the 2 Boca Burgers according to microwave directions or grill. Put one Boca Burger on one half of the English muffin. Top with fat free cheese. Add the other Boca Burger. Top with small squirts of mustard and ketchup, onion, lettuce leaf and tomato.

Replace French fries with optional bag of Dukan Diet (or other brands) of Soy Chips and enjoy!.

Counts as 1 Dukan Diet lunch, 1 protein, 1 dairy, 1 fat, 1 vegetable and 1 dessert if you ate the Soy Chips...

Comment #19

Thanks for the recipes Debbie and especially for the info on "counts as" that is very helpful to know especially when we're getting ready to get off Dukan Diet foods..


Comment #20

If you're doing Dukan Diet on your own you can order fat free, sugar free, cholesterol free Fitn Free pizzas from this website:.


1-6 oz. pizza = 252 calories and 19 grams of protein..

Comment #21

Hi Pam ! This is my first message to anyone in NS. I am a Newbie only on Day 6. I am just starting to look @ the discussion boards, not terribly computer savvy. However, I was fortunate enough to find my lunch for today, courtesy of you ! The Black Beans and rice suggestion to add chicken and 1T. salsa ROCKED! Thank-you sooo much! De-licsh, and if I had cilantro inthe house... in she goes ! I hope I get the hang of this support system ! thanks again for the recipe.


Comment #22

Chocolate Chip Banana Bundt Cake.

Category: Breakfast.

This recipe was posted by nscammacca on this Board. It sounds so delicious that I thought Id add it to our collection of MayBabes Recipes so it wouldnt get lost. Thank you, nscammacca!.


1 package of NutriSystem Chocolate Chip Pancake Mix.

1 egg.

1 small banana, mashed.

1/2 tsp. vanilla.

1 package Splenda (or sweetener equal to 1 tsp. of sugar).

12 squirts I Can't Believe It's Not Butter spray.

Sprinkle of powdered sugar.


1. Place pancake mix and sweetener in a microwave safe bowl and mix; add egg, banana, and vanilla and stir thoroughly until all ingredients are well mixed..

2. Leave in bowl and place in microwave. Cook in microwave on high for 2-3 minutes until top doesn't look wet. Finished product should resemble a small individual bundt cake (depending on dimensions of bowl used) and be moist with the texture of a sponge cake..

3. Turn upside down onto serving plate and spray with 12 squirts of ICBINB spray, and sprinkle with powdered sugar..

You can also bake the batter as mini-muffins in the oven at 350 for about 8 minutes. It was even tastier that way, not as dense and spongy as the microwave version..

Counts as 1 Dukan Diet Breakfast + 1 protein + 2 fruit..

Comment #23

This is a great board!!! I have been on Dukan Diet for 5 months and my plan is to make the transition to store foods slowly. So that by the time I hit goal, I will be pretty much on store food. So far I have only been substituting breakfasts and desserts. I think any recipes for pancake mix, I will substitute Heart Smart Bisquick. They all look really good. I am going to try the Boca burgers next.

And the site.

Is super for comparison between Dukan Diet items and store items is going to be a big help. I am not very creative in the kitchen. Only a small brain storm once in a great while. But everyone keep up the good work. I love your creativity!!!!..

Comment #24

Hi Pookie!.


You lost 41 pounds in just 5 months. Thats awesome! You are doing so well. My heartiest congratulations to you! Keep up the good work!.

Thank you for the compliment about our Board. Its nice to have favourite recipes in one spot. And thank you for the idea about substituting Heart Smart Bisquick for Dukan Diet pancake mix. If you have any favourite recipes using it, please feel free to post them here. I know I will try them out. Have you checked out Grayladys site yet? She has a wonderful collection of both Dukan Diet and non-NS recipes.

I will post a non-NS dinner recipe for you to try. I hope you like Beef and Potatoes!..

Comment #25

Cheesy Beef & Potato Casserole.

This recipe was originally posted by MrsJeannie on 07/18/2006..


1 lb. leanest hamburger.

1 can Campbells Healthy Request Cream of Chicken Soup.

16 oz. fat free sour cream.

8 oz. fat free cheddar cheese.

32 oz. Ore-ida Regular Hashbrown Cubes.

I Cant Believe Its Not Butter spray.

Salt sub. & pepper to taste (McCormicks salt-free Montreal Steak seasoning).

Pam spray.


1. Brown hamburger. Drain off fat and rinse under cold water. Pat dry with paper towels..

2. In large bowl mix hamburger, potatoes, cheese, sour cream and soup..

3. Squirt with 12 sprays of butter spray and add seasonings to taste. Mix again..

4. Put into casserole sprayed with Pam and spread evenly. Spritz top with butter spray..

5. Bake 1 to 1 hours. Top should be a golden brown and potatoes nice and soft..

Makes 12 servings (approximately 1 cup).

Each serving = 221 calories, 3.3 grams fat, 25 grams carb. and 20.5 grams protein.

Note: I made this recipe and found it a little bland for my taste. The next time I make it I will add chopped onion, green pepper and some spices to flavour it up...

Comment #26

Hi everyone! This is a good thread to get going...Ihave been on Dukan Diet since March of 07. I hope all is doing well on the program..

Peach Cobbler.

You take 1 packet of the Dukan Diet low granola cereal and a serving of peaches..

(I use Delmonte in the single serving) Pour the peaches in a bowl and top with the whole package of granola and add some cinnamon and microwave for 2 minutes. YUMMY!!.


Comment #27

I will have to check this thread out everyday. Lots of ideas here. Great work to all that submit to it..


Comment #28

Yes don't for get Grayladys recipes!!! I have used several of hers and they are delish!!!!..

Comment #29

Also check out AmySmithr's profile for her link to all of her recipes.

Check out ChristinaGrey's website as well - she has recipes for both "on your own" type of foods as well as using Dukan Diet entrees..

They both have absolutely wonderful ideas to keep us motivated.


Comment #30

Lady_Kat, we've already talked about GrayLady's website (Christina Gray) but thanks for the hint about Amy Smith's. It would be great if you could post the link to her website here. If you have any recipes that you would like to share with us, please feel free to post them here...

Comment #31

Jonies Dukan Diet Potato Salad.

Category: Lunch.

Labor Day is coming up soon! That means a long weekend full of picnics and grilling outdoors. We all love Potato Salad but alas, it's a forbidden treat on NS. Well, not anymore!.

This recipe was originally posted by Jonie. From Wilbur, Indiana. She says, With summer approaching, potato salad is a family favorite and I created this recipe so I wouldnt miss out on that delicious picnic favorite. I think it's yummy! Add a tossed salad and it's a meal..


1 Dukan Diet Cheesy Homestyle Potatoes with Broccoli.

1 T chopped onion.

1 T dill relish.

2 T fat-free mayonnaise.

1 T yellow mustard.

1 boiled egg.

1 T chopped celery.


1. Prepare potatoes as directed on the package and let set while preparing other ingredients..

2. Mix the rest of the ingredients in a small bowl and then add the potatoes..

You can either eat this warm or prepare it ahead of time and chill it..

Counts as 1 Dukan Diet lunch entre + 1 protein + free foods..

Comment #32

Love the Dukan Diet Potato Salad...I made sure I ordered plenty of the Dukan Diet Cheesy Homestyle Potatoes....

Any way to quicky find AmySmithr's profile...I tried but am asking for help. Thanks,.


Comment #33

Type in Amysmithr. Christinagray2003 is not Graylady. All sites are great!.


Comment #34

Hi all, this isn't totally legal, but when me and my BF have this for dinner we use all the low-fat ingredients we can. So Yummy..

1 LB lean ground beef.

Simply Potatoes brand southwest style shredded potatoes..

1 packet taco seasoning mix..

3/4 cup + water.

Low fat or fat free shredded cheese.

Light tortillas.

Light or fat free sour cream.

Chopped green onion.

Salsa and other toppings of your choice.

Start the ground beef browning in a large skillet. Add about 1 cup of the shredded potatoes (or as much as you like, really) to one side of the pan. Keep the meat and potatoes separate so that the potatoes can start to brown a bit. Drain any fat off the hamburger side of the pan. Once cooked, mix the potatoes and beef together. Sprinkle the taco seasoning mix on top and add 3/4 cup water plus a bit extra to account for the potatoes you have added..

Let simmer until the excess moisture cooks out..

I then like to place some shredded cheese on a tortilla and put it under the broiler to melt the cheese. Then add the meat, green onions, salsa, etc. We usually add some Chipotle flavored tabasco as well...

Comment #35

Pam was kind enough to post this and I didn't want to lose such great information. Thanks, Pam!.

A "free food" is anything that is 20 calories or less and you can have up to 3 per day (they don't need to be with your meals, you can have them anytime). I use SF Popsicles as a snack before bed. You can eat SF Jello topped with 1 tablespoon Free Cool Whip, which is nice in the afternoon. SF Pancake Syrup is another example (most of which are 20 calories for 1/4 cup...or Walden Farms with 0 calories per serving). Just don't have all 3 at once, that would make it a carb..


There are Free Foods that can be used on the NutriSystem plan. The term Free Foods comes from the American Diabetes Association. They are low calorie foods (20 calories or less) that can be added to the meal plan in small amounts. This minimal amount of calories will not affect weight loss, but we do recommend that they be limited to 2 or 3 servings per day if the foods have any calories at all..

Coffee/Tea Unlimited.

Diet Soda Unlimited.

Sodium Free Seltzer Water Unlimited.

Sugar Free Tonic Water Unlimited.

Club Soda (not tonic or quinine water) Unlimited.

Artificial Sweeteners Unlimited.

Spices (salt-free) Unlimited.

Herbs Unlimited.

Vinegar Unlimited.

Lemon Juice Unlimited.

Sugar Free Gelatin 6oz per serving = 15 cal.

Sugar Free Gum 1 stick = 5 cal.

Nonstick Cooking spray Unlimited.

A-1 Sauce or Steak Sauce 1 Tbsp.

Butter Buds 1 oz.

Bouillon or Broth (Dry)- Low Sodium 1 packet, 1 tsp, 1 cube.

Bouillon or Broth (Canned)- Low Sodium cup.

Catsup 1 Tbsp.

Cocoa, dry unsweetened 1 Tbsp.

Coffee Whiteners (Powdered) 1 Tsp.

Chili Sauce 1 Tbsp.

Chocolate Topping (Reduced Calories) 1 Tbsp.

Cool Whip (fat free) 2 Tbsp.

Sugar Free Candies 20 cal or less per serving / 0 fat.

Low cal or reduced cal syrup Amount not to Exceed 20 cals/ 0 fat.

Dill Pickle 1.

Dream Whip 1 Tbsp.

Sugar-free Jam/Jelly Amount not to exceed 20 cal.

Low sugar Jam/Jelly 2 Tsp.

Horseradish 1 Tsp.

Mustard 1 Tsp.

Picante Sauce 1 Tbsp.

Popcorn (light and natural) 1 Cup POPPED.

Relish 1 Tsp.

Salad Dressing (Fat Free) 2 Tbsp.

Salsa 1 Tbsp.

Soy Sauce (Low sodium) 1 Tsp.

Taco Sauce 1 Tbsp.

Worcestershire Sauce 1 Tsp.


Pam, Santa Barbara, CA.

58 years old, 5'5" tall..

Comment #36

Carrie's Banana Cream Pie.

Category: Dessert.

Carrie put together this delicious, low calorie, low-fat version of an all-American favorite..


1 pkg. NutriSystem Vanilla Wafers (classic food program).

1 pkg. NutriSystem Vanilla Pudding.

1 banana.

I Can't Believe It's Not Butter spray.

4 Tbsp. fat-free Cool Whip.


1. Crush cookies into crumbs and put into small pan (Carrie suggests a small loaf pan, about 3"x5")..

2. Spray 5-10 sprays of ICBINB into crumbs and toss with fork until crumbs are coated..

3. Add banana slices to cover crumbs..

4. Make pudding as directed on package and pour over sliced bananas..

5. Cover pudding with remaining banana slices..

6. Spread Cool Whip over bananas..

7. Refrigerate for at least an hour until set..


Note: This recipe makes two servings, so you can enjoy half today and half tomorrow!.

Each serving counts as 1 dessert + 1 fruit + free foods..

Comment #37

Scallop & Shrimp Kabobs.

Category: Dinner.

I found this recipe in a Seafood Lovers Cookbook that I purchased in Key West, Fl. I havent made it yet but plan on making it this Labor Day Weekend, 2007. I did research the caloric content and estimate that 2 skewers would be the same caloric content as an Dukan Diet dinner. Both shrimp and scallops are very low in calories, fat and carbohydrates, yet high in protein. Sodium is within normal levels. Three ounces of shrimp equal 84 calories and 2 large or 5 small scallops equal only 26 calories.

Just remember not to stuff your skewer with too much scallops and shrimp! Enjoy!.


Lb. Sea Scallops.

Lb. Shrimp, tails on.

30 chunks of Cantaloupe.

30 chunks Honeydew Melon.

30 Mushroom Caps.

Cup Lemon Juice.

2 Tbsp. I Cant Believe Its Not Butter.

1 cup cooked Brown Rice.


1. Alternate seafood, melon and mushrooms on 6 (8-inch) skewers..


Thats 5 pieces of cantaloupe, 5 pieces of honeydew and 5 mushrooms on 1 skewer, alternated with scallops and shrimp. Do not overstuff your skewers with too much shrimp and scallops!.

2. Combine lemon juice and ICBINB..

3. Broil kabobs 10 minutes, turning and brushing with lemon juice mixture until seafood is opaque..

4. Serve 2 skewers over 1/3 cup of brown rice..


2 skewers = 1 dinner entre + 2 fruit + 1 veggie + 1 carb + free food.

Note: If any of you pros think my estimate is incorrect then please feel free to correct. Your input is always welcomed!..

Comment #38

I had NO IDEA that you could do so many things with the Dukan Diet food - THANKS SO MUCH EVERYONE!!!! This is my 2nd week on Dukan Diet so I'm still trying different foods as they're packaged but I'm going to have to try several of these!!..

Comment #39

Hi all,.

I am so AMAZED at all of you ladies who have been so creative with the meals. THANK YOU for the suggestions and the recipes. They are great! I am not very creative and I really appreciate everything that I've seen and read. I have to try this stuff. Glad I found this thread..

Have a good day and thanks again!.


Comment #40

Morning Everyone.


This was sent to me by Gail (getthingirl) and I thought it might be just the thing to bring along to that Labor Day Cookout you've been invited to! It serves 12 !!!.

Cold and Creamy Fruit Cups.


1 package (8 ounces) fat-free cream cheese.

1 cup fat-free sour cream.

1/3 cup Equal Spoonful*.

2 to 3 teaspoons lemon juice.

1 cup coarsely chopped fresh or canned drained peaches.

1 cup fresh or frozen unsweetened blueberries.

1 cup fresh or frozen unsweetened raspberries or halved or quartered strawberries.

* May susbstitute 8 packets Equal sweetener.


Beat cream cheese, sour cream, Equal and lemon juice in mixing bowl on medium speed of mixer until smooth and well combined. Fold in fruit by hand..

Spoon mixture into 12 paper-lined muffin cups or spread into 11 x 7-inch baking dish. Garnish with pecan halves, if desired..

Freeze 6 to 8 hours or until firm. Let stand at room temperature 10 to 15 minutes or until slightly softened before serving..

NOTE: If 11 x 7-inch baking dish is used, cut dessert into squares and serve on small plates with Raspberry Sauce or Strawberry Sauce, if desired. The fruit mixture can also be spooned into hollowed out orange halves and frozen. Cut thin slice from bottom of orange halves so they will stand. Place in muffin cups to freeze. Makes 12 servings..


Comment #41

Pancake Stacker.

Category: Breakfast.

This week's recipe comes from NutriSystem member Naomi, who says, "I had to share this. I saw a commercial for a restaurant showing cinnamon stacks, and thought I could try it with NutriSystem foods. It's excellent! I had fresh strawberries on it and found it very filling. Plus, it satisfied my urge for a cinnamon roll!".


1 package NutriSystem Pancake Mix.

1 tsp. vanilla.

1 tsp. cinnamon.

1 oz. fat-free cream cheese.

Dash of cinnamon.

1/4 tsp. vanilla.

1-2 packets Splenda.

1-2 drops skim milk.

1-2 Tbsp. fat-free Cool Whip.

1 1/4 cup fresh strawberries.


1. Prepare NutriSystem Pancake Mix as directed, but add 1 tsp. vanilla and 1 tsp. cinnamon. Make three pancakes..

2. Blend softened cream cheese, add a dash of cinnamon, 1/4 tsp. vanilla, Splenda, and just a drop or two of skim milk to thin it a little more..

3. Spread mixture on each pancake, stack them, and then top with fat-free COOL WHIP. Sprinkle with cinnamon and strawberries (optional)..


Counts as breakfast entre + 1/2 protein serving (the cream cheese) + free foods; Optional 1 1/4 cup of fresh strawberries adds a fruit serving..

Comment #42

Just me poppin' in again... I forgot to mention to those of you who use Walden Farms products (I love them.

) they are having another Buy-One, Get-One-Free Special going on til the end of October!!!.

Here's the link:.


I'm going to stock up again. Looks like they have only two specials a year!.


Comment #43

Chicken Stir Fry.

Wondering how to doctor the Dukan Diet Chicken Patty into something more palatable? Try this..


1 Dukan Diet Chicken Patty, cubed.

1 c broccoli (small florettes or chopped).

1 green onion chopped.


1T lite soy sauce.

1/4 packet Splenda.

1T ketchup.

1/2 t cayenne pepper (or to taste).

1/2 t ginger.

Water, as needed.

1/4 of a red pepper, diced (optional).

In place of the small roll, you may serve over 1/3 c brown rice or 1/2 c cooked pasta..


Mix sauce ingredients together in a separate bowl. If too thick or not enough liquid, add water..

Stir fry chicken, broccoli and onion until veggies are bright green (about 5 mins on medium heat)..

Add sauce and stir to coat and mixture is heated through. Add optional red pepper at this time (so it doesn't get overcooked)..


Counts as 1 dinner, 2 veggies, too many free foods, but ... you may not be able to eat it all in one sitting without feeling too full..



Comment #44

Oven Fried Cheese Sticks.

Category: Dinner.

Lynn, Im moving your oven fried cheese sticks in here so we dont loose it. Its sound so yummy!.


3 low fat cheese sticks.

1 Tbsp. Italian bread crumbs.

Cup Marinara sauce.

Eggbeaters (just enough to dip in before coating w/bread crumbs.).


1. Dip cheese sticks in Eggbeaters.

2. Roll in Italian bread crumbs.

3. Place on a piece of tin foil and spray with olive oil.

4. Bake at 400 degrees for 5-8 minutes.

5. Dip in Marinara sauce and enjoy!.

Serve with a salad and 1 cup cooked green beans..

Total = 247.5 cals, 27g. protein,10g. carbs, 720mg. sodium, 60% RDA for calcium)...

Comment #45

Tonight I made the Shrimp & Scallop Kabobs. I substituted zucchini and sweet peppers for the fruit. It was delicious! I also made Terri's Fruit Cup recipe for dessert and that was a wonderful sweet treat. My hubby loved it. But I must say that, after freezing it for 6-8 hours, it does need to thaw for at least 1 hour before serving..

Terri, thank you for posting that sweet and delicious treat. I thought I was "off program" when I was eating it..


Comment #46

Just so we don't forget, more Dukan Diet and non-NS recipes can be found at this site:.

Comment #47

Big Mac, Dukan Diet Style.

Category: Dinner.

Submitted By: Melinda Zupaniotis [visit her site at.].


1 NutriSystem Flame Broiled Beef Patty.

1 Thomas's Lite Multi-Grain English Muffin.

1 ounce Fat Free Cheese, separated into 2 sections.

1 Boca Burger, Flame broiled style.

Lettuce leaf.

Tomato slice.

Onion slice.

1 Tablespoon catsup.

1 Tablespoon lite mayo.

Note: In place of the Dukan Diet burger you can substitute another Boca Burger..


Preparation: Boil water for Dukan Diet entree (only if you are using an Dukan Diet burger.) Toast english muffin and set aside. Defrost Boca Burger(s) in microwave for 30 seconds. Mix catsup and mayo to create dressing..

If you are using an Dukan Diet burger, then once water has boiled, add to the Dukan Diet entree tray to "cook" the patty. As that's cooking, heat up a skillet and brown the Boca burger(s) on each side until it is heated through..

While the patties are cooking, assemble the sandwich by putting a bit of dressing on each half of the english muffin and putting lettuce on the bottom half..

Once the patties are done put the Dukan Diet (Boca Burger) pattie on the bottom half, on top of the lettuce, then add 1 section of cheese, then the boca burger patty, then the 2nd section of cheese. Next, add the slice of tomato and the onion slice and cover with the top half of the english muffin. Cut in half, if desired..

The heat from the patties will melt the cheese slightly. Keep the remaining dressing on the side for extra dipping..

Counts as 1 Dukan Diet dinner entree, 2 protein servings, fraction of a vegetable serving, 1 fat serving, 1 Free Food...

Comment #48

Hi everyone! I can't take credit for this (that goes to Sierra Slim), but thought since it's so HOT right now that it needed to be posted and tried.


Category: Dessert.

Sierra Slim's Ice Cream.

Posted by: Sierra Slim.

Blend together well:.

1 cup ff milk.

2 tsp sf strawberry jello powder (use less or none, to your taste).

2 handsful ice.

2 tablespoons Free or SF Cool Whip.

2-4 packets splenda (use less to your taste).

Then add and blend 1- 3/4 cups still frozen sliced strawberries, top off with Walden Farms no-cal Fudge sauce! Makes about 30 ounces of delicious thick creamy "ice cream.".

(1 dairy, 2 fruit, 1 free food).


Comment #49

Heres one that I have made long before NS. butfind it even better now...

1 pkg. of FF jello..

Comment #50

Oopps.. hit enter ..sorry...

Anyway.. jello,.

1 sm container of low fat or ff cottage cheese.

Ff cool whip...

Mix this all together, let set for awhile, then eat as you desire.. you can add fruit, if you want to.. Dont make the jello, just add as is....

Comment #51

Sugar free Cappuchino pudding.

1/3 cup decaf instant coffee.

2 1/2 cups ff/skim milk.

1 large box sugar freee vanilla pudding.

1 large container sugar free or fat free cool whip.

Mix milk and coffee until coffee disolves (about 5 minutes).

Add pudding mix well or shake depending on container then refridgerate.

For 10 to 15 minutes then fold in all of cool whip,.

Put into individual dessert cups and sprinkle with cinnamon.

YUM!!! also you can grate the Dukan Diet chocolate bites on top or crumple.

An almond biscotti on top!!.




Comment #52

Spray a mini loaf pan with Pam spray. Sprinkle 2 tsp of Splenda in pan. Add on top of that 2 tbsp. crushed/drained pineapple. In separate bowl, mix 1 Dukan Diet pancake mix, dash baking powder & salt, 1 tsp vanilla and 1/3 cup pineapple juice. Pour in loaf pan.

Count as 1 breakfast or 1 dessert. This is so moist and good, you will be amazed...

Comment #53

Hi everyone! I absolutely.


The Mushroom Risotto dinner. I could honestly have it every other night!!! Again, I can't take credit for this quick and easy addition that goes to.


~ I'm going to try it next week.....

Can't get enough of a good thang.


I love the mushroom risotto! I stir fry some red peppers and a piece of MS sausage. Then I add the risotto and then I dump it all into a portobello mushroom. Bake for 45 minutes at 375 and top with some parm. cheese. Yum!.



Thanks, Laurie ~.

More later, 'Babes!..

Comment #54

Hi everyone! I found this on the lid of the FAT FREE Whipped Topping (generic brand) - didn't know they had recipes under the lid-insert.

Creamy Dreamy Orange Smoothie.

(Fat Free).


1 ripe banana.

1 naval orange, peeled.

2 cups orange juice.

4 oz. Fat Free Whipped Topping (thawed).

1-1/2 cups Ice.


Cut banana into pieces. Cut orange into quarters..

Place all ingredients into blender and blend for 30 seconds..

Serve in tall, chilled glass. Serves: 2.

I don't know the breakdown, but sounds like at least two fruit servings!.


Comment #55

Tuna Salad.

Category: Lunch.

Created by ldhawke, 9/13/2007. If you like a cold and crunchy tuna salad then you'll love this recipe! I prefer to finely chop all of the veggies. Enjoy!.


1 package Dukan Diet Fettuccini Alfredo with Vegetables and Mushrooms.

Small can of mushrooms, drained and chopped.

Cup chopped celery.

Cup chopped zucchini and/or squash.

Cup of chopped onion.

Cup chopped sweet peppers (I use the organic ones, which are very small, come in all colors and can be found pre-packaged at your grocer in the organic vegetable section.).

3 ounces of tuna packed in water, drained (I use the Albacore tuna in a 3 oz. pouch).

1 wedge of Laughing Cow Original Swiss Cheese.


Boil water for Fettuccini Alfredo. Pour boiling water into the Fettuccini Alfredo cup. Add just a tad below the line. You dont want it too soupy. Toss in the wedge of Laughing Cow cheese and stir until well blended. Cover the top of the container and let it sit for 15 minutes (no less)..

Chop the mushrooms, celery, zucchini and/or squash, onions and sweet peppers into small pieces. Mix together in a bowl. Add the tuna and mix again, breaking up the tuna..

Pour the contents of the Fettuccini Alfredo cup in the bowl and mix in with the veggies. Add your choice of seasonings. (I only add pepper.).

Put in refrigerator overnight..

Serve over a bed of lettuce..

Counts as a lunch entre + 1 protein + 1 vegetable + salad + free foods..

Comment #56

THANK YOU EVERYONEfor your creativity & willingness to share your recipes! DH is on maintenance and I have 12# to join him so we are "weaning" off Dukan Diet foods & starting to use our own foods. These great recipes are inspiring and encouraging to keep eating well!.

We really appreciate the help!.

Mary Ann..

Comment #57

Turkey Meatloaf.

Category: Dinner.

This recipe was originally posted by RoseanneT on 07/06/06..


1 pound lean ground turkey.

1 large egg.

Cup ketchup.

Cup Quaker oats, dry.

1Tbs. onion, dehydrated flakes.

Other spices, your choice (I added this as an extra ingredient to flavor the recipe).


1. Combine all ingredients..

2. Bake in loaf pan 40 minutes at 400 degrees. (Roseanne did not specify how long or at what temperature to bake so I am estimating both. Depending on your oven, you may have to bake longer or less. Check for doneness before serving..

3. Cut into five slices and serve..

This recipe makes 5 servings. Freeze 4 and you have a dinner entre for 4 days. Add a salad and your favourite veggie for a hearty and healthy dinner..

Serving Size: 1 slice (3 oz.) = 191 calories, 7 g. fat, 23 g. protein, 9 g. carb..

1 serving counts as 1 Dukan Diet Dinner Entre..

Comment #58

Tex-Mex Macaroni Casserole.

Category: Dinner.

This recipe was originally posted by Spuffed1 on 07/23/05..


3 pkg. Dukan Diet Macaroni with Cheese and Beef.

Cup chopped red onion.

4.5 oz. can chopped green chilis.

4 Tbs. fat free cream cheese.

Of a 15.5 oz. can diced tomatoes.

Taco or southwest seasoning.

Fat free cheddar cheese (optional).


1. Cook Dukan Diet Mac & Cheese according to directions..

2. When Dukan Diet Mac & Cheese is done, mix all ingredients together..

3. Bake in 375 degree oven for 10-20 minutes, until bubbly..

4. Add some fat free cheddar cheese to top for the last 5 minutes..

Note: I usually put it on broil for 4-5 minutes to brown the cheddar cheese for a good crust..

Makes 3 servings..

1 serving = 1 Dukan Diet entre + 1 vegetable + 1 protein...

Comment #59

I can't wait to try this. I love to bake and now I can between this, the pinapple upside down cake and sunday I will try the blueberry danish that was posted.

Thank You all for these great tips.


Comment #60

Hi all ~ I loved the Potato Salad recipes posted earlier, so thought this one would be excellent also! I saw it posted on another thread by: tootsies 8700.

Potato Pancakes:.

Cheesy potatoes w/ broccoli and enough water to moisten.

1/3 c egg beaters.

Veggies of choice...I used shredded zuchinni and onions.

Season to taste.

Form into patties and cook in non stick fry pan with PAM. Makes a LOT and very tasty..

Got this from someone else and it is worth a try if you like/miss potatoes like I do!.

Just in time for Sunday breakfast ???..

Comment #61

Its been a while since I stopped by - my fault not yours this is a great board - but I just noted that you said Christina Gray is Graylady - and that is not correct (not sure if anyone corrected this later) they are 2 different people. Graylady is Lynn - and ChristinaGray2003 is Christina. I think they both have links on their profiles to recipes and suggestions...

Comment #62

Hi, everyone! For those who were asking, I found this Pumpkin Pie Recipe ~ I think I'd try it first before preparing it for your Thanksgiving Feast (I'm a little leery of Tofu (just me).


Dairy-Free, Low-Fat Pumpkin Pie.



1 1/2 packages Mori-Nu Silken Lite Tofu Firm (For firmer texture use Mori-Nu Silken Lite Tofu Extra-Firm).

2 cups canned or cooked pumpkin.

2/3 cup honey.

1 tsp vanilla.

1 Tbsp. Pumpkin Pie Spice or Next 4 ingredients.

1 1/2 tsp. ground cinnamon.

3/4 tsp. ground ginger.

1/4 tsp. ground nutmeg.

1/4 tsp ground cloves.

1 unbaked 9" pastry crust.


Pre-heat oven to 400 degrees..

BlendMori-Nu Silken Lite Tofu Firm in a food processor or blender until creamy smooth..

Add pumpkin, honey, vanilla and spices; blend well..

Pour into a 9" unbaked deep dish pie shell..

Bake approximately 1 hour or until a toothpick inserted in the center comes out almost clean. Cool and Serve..

Nutritional Facts:.

(per serving).

Pie Filling only.

Calories 122.

Protein 4g.

Fat 1g.

Carbohydrate 26g.

Sodium 49mg.

Cholesterol 0mg.

Soy protein 3.8g.

This recipe is:.

Low Cholesterol.

Low Fat.

Low Sodium.


ENJOY !!!..

Comment #63

I quickly went through this thread & noticed you mentioned Amy's blog, but no one had put her address down, yet. It is:.


She has some wonderful recipes!..

Comment #64

Thanks again to.


And her continuing, innovative (yummy) recipes! I actually like the cranberry orange pastries, but here are some wonderful ideas !!! (#8 is great) !!!.

What to do with the muffins:.

1) Cut in or 1/3 spritz with butter spray & toast, top with ff cream cheese, sugar free fruit spread, or both. Get DaVinci or Torani sugar free syrups, drizzle 1+ tsp on muffin before heating plain vanilla if topping with something else fruit flavors work, so can a number of other "coffee" flavorings - go nuts and experiment!.

2) My favorite - slice & top rounds with spoonfuls of cottage cheese (1/4 cup total) mixed with sweetener & couple drops of vanilla flavor (and a drop or two of any other flavoring you like, rum & butter is good, so is coconut & almond) - broil a minute or two to melt cheese = pseudo danish.

3) Cut em in , dip in cup egg substitute (with sweetener to taste) & fry with some butter spray = french toast.... OR cut in or 1/3 and put in small baking pan with 2T sweetened egg subst, top with other 2T (to make cup sub = protein svg), sprinkle with cinnamon and bake = baked french toast. Top with fruit or SF syrup. Have other cup egg sub scrambled to complete the protein, or add 2 tbsp ff shredded cheese to lunch or dinner salad..

4) Make bread pudding - see The-Jazzman site (go to Dukan Diet member profiles & follow links to his Dukan Diet web site)...

5) Mash frozen blueberries in bowl, crumble Muffins into and mix, top with drizzle sf maple syrup ( 20 cal worth), microwave until hot......

6) Crumble them into yogurt or FF cool whip... Use some thawed frozen strawberries (or blueberries) w/splenda added, heat in the microwave top with yogurt or cool whip, tastes like a strawberry (blueberry) shortcake for breakfast....

7) Prep in advance take muffins and poke holes in them with fork, pour some SF jello over them presto chango = jello cake!!! Put in refrig for a couple hours and have as dessert with a spoonful of FF cool whip (swap breakfast & dessert have biscotti for breakfast to "swap) does not replace the real thing but not bad....

8) Crumble them and feed to birds, eat your own cereal that approximates the Dukan Diet ones as far as calories, fat & protein (Kashi GoLean or Back to Nature Granola are good substitutes for Dukan Diet versions)..



My "Collected Recipes" are now on my Dukan Diet Blog....

Graylady's Collected Recipes..

Comment #65

Sue0911, the Peach Cobbler recipe would be 1 Dukan Diet breakfast + 1 fruit serving..

I definitely have to try this one out. It sounds like it is going to become one of my favourites!..

Comment #66

I am really interested in this recipe. I love this thread, thanks so much to everyone!.

Can you freeze these? How long do they last in the refridgerator? Have you tried mushrooms, would they work out okay?.

I am so excited to try these new recipes!!..

Comment #67

I finally tried your recipe today. I made it exactly as you described, but added 1/4 cup of chopped celery, 1/4 cup of chopped mushrooms and 1/4 cup of chopped onions. I made it the night before and took it for lunch the next day. I also took a whole wheat tortilla shell with me to serve it on..

The next day at work I purchased a small amount of lettuce and tomato in our cafeteria at work. I reheated the black bean mixture. Then I warmed up the tortilla shell in the microwave. I rolled up the black bean mixture, lettuce and tomatoes in the warmed up tortilla shell. It was delicious!.

Thank you so much for your recipe. I will definitely order more Dukan Diet black beans and rice and make this recipe again..

Post more ideas if you have them! They are truly appreciated...

Comment #68


Do you add the water to the Sweet Potatos first or mix them in "dry"?.



Comment #69

Hi Kay!.

Add water to the usual line.... maybe a little less if you want!.

Hope you like 'em!..

Comment #70

I don't freeze them, but you could. Mushrooms have a higher water content so they tend to get a little soggy if not eaten within a day or two ~ I probably wouldn't freeze them. I keep them in an air tight container ~ or vacuum seal them ~ and haven't had a problem...

Comment #71

This was so good! I made these this morning and I loved it. I was not previously a fan of the eggs, but this made me love them. Now I might have to order more just so I can make this. I added cumin, garlic powder and chili powder and a small amount of reduced fat feta cheese and then topped them with a little salsa when they were finished cooking, and they were excellent!..

Comment #72

Chicken Chili.


1 Dukan Diet chicken patty, chopped or diced.

1 Dukan Diet Chili with Beans.


Mix together and heat..

Add garnishments of FF cheese, FF sour cream and/or chopped onions if desired..


Because this recipe calls for two Dukan Diet entres, it provides two servings...

Comment #73

Must give credit where credit is due.... I saw this posted by.


And thought I'd give both of them a try:.

....Walden Farms Bacon Ranch Dressing.




I use it to make low-sodium chicken salad as a replacement for lunch (3 oz. chicken breast, 2 tspn WF bacon ranch, 1 tspn relish, and diced onion).

And ~ egg salad as a non-low sodium meal replacement (1 boiled egg, 5 boiled egg whites, 2 tspn. WF bacon ranch. 1 tspn relish and diced onion.).

Everyone is so creative!.

Always something new to try!..

Comment #74

This recipe sounds so good. Where can you get the vanilla wafers? I guess Dukan Diet doesn't sell them anymore? Is there anything that you can use in their place?..

Comment #75

I saw this posted by.


And thought it should be included here!.

Thanks to Jezebel Hussey A Busy Little Bee !!!.

Microwave Mac N Cheese!.

Here is one of my modified foods ~ Mac N Cheese.

Kraft Easy Mac (I purchase the 18 pack at sams for $6.88) .38 cents a serving.

Egg White Powder (I purchase the 10 lb box for $62.50, but use it in everything! Not just Mac n Cheese) .21 cents a serving & 12 grams of protein and 0 fat, 50 Calories. Only This Egg White Protein Brand sold in bulk can give you 12 g P/ 50 Cal per tablespoon. It can be found at.


Ok let's compare!.

Kraft Easy Mac w/ Egg Protein Vs. Nutrisystem Macaroni & Cheese.


(Easy Mac 230 & Egg Protein 50) 280 Vs. 250.

Fat 4g Vs. 4.5 grams.

Cholesterol 5 mg Vs. 15 mg.

Sodium 550 mg Vs. 750 mg.

Carbs 42 g Vs. 41g.

Sugar 5g Vs. 5g.

Protein w/.

1 Tablespoon Egg Protein 19 g Vs. 15 g.

So let's talk about taste! Let's just say you can not taste the powder from egg protein and Kraft Easy Mac is the cheesiest! It taste so much better than NS!.

So lets's talk about price!.

Kraft Mac N Cheese bought in bulk 18 pk at Sam's 38 cents a serving.

Egg White Powder bought in 10 lb bulk at Rose Acre Farms online 21 cents a serving.

So for 59 cents a serving, same serving size as NS, more protein and taste so much better!.

NS Mac N Cheese is $4.52 on the ala cart or about $2.50 on the 28 day program..

Ummm I rather pay .59 cents and have something tasty!.

Oh and on the vitamin issue:.

Kraft vs. NS.

A 4% vs. 2%.

Calcium 20% vs. 8%.

Iron 8% vs 8%.

How to prepare: Pour Kraft Easy Mac in a microwaveable cereal bowl & add 2/3 cup of water. Microwave uncovered on high 3 1/2 to 4 minutes or until Mac is tender. Then add Cheese sauce Mix & 1 Tablespoon of Egg White Protein Powder. Mix well and microwave 1 more minute. Let it set for 1-2 minutes stir and enjoy!.

Flavor Add Ins That are 0's.

Garlic Powder.


Mrs Dash Table Blend.

Onion Powder.

Chili Powder.

Dill Weed.

Smoked Paprika.

Diced onion 1 tablespoon.

Diced jalepeno's 1 tablespoon.

Diced tomatoes 1 tablespoon.

Sliced black olive 1 tablespoon.

Lousiana Hot Sauce 1 tablespoon.

Options are endless!.

Enjoy! More Modified Food Results Coming Soon!.


Jezabel Hussey A Busy Little Bee!..

Comment #76

Here's two more that sound so good! I'd like to give credit where due, but saw them posted elsewhere....

Dukan Diet Onion Rings.

Dip the rings in egg whites and then dredge in Bisquick Heart on a Pam'd cookie sheet and bake at 400 for 10 min, watching they don't burn, flip and cook another 5 min. You can season with whatever you like, I just like them with a little salt..

Lindsey's Yummy Chocolate Peanut Butter Cake.

1 Dukan Diet Microwaveable Chocolate Cake packet.

1 packet Splenda.

1/4 tsp baking powder.

2 oz. water.

1 tsp SF applesauce (calories saved from a bit of fruit serving).

1 tsp peanut butter.

2 tsp SF chocolate syrup (20 calories).

Mix together first 5 ingredients in small bowl, then pour into ramekin sprayed with Pam. Microwave for 1 to 1 1/2 minutes (depending on your own microwave). Turn out onto a small plate to cool for 5 minutes. Cut in half crosswise and 'frost' each half with 1/2 tsp peanut butter. Drizzle with 2 tsp SF chocolate syrup and enjoy a GREAT treat!.

Counts as: 1 Dukan Diet Dessert Entree, 1 Fat, 1 Free Food..

Comment #77

This is a great thread so I bumped it up for all us newbies...

Comment #78

Yummy post, I will come back often.

Thanks to all who contribute.....

Comment #79

How can we have tortillas if we can't have carbs??? I'm soooo confused.....

Comment #80

You can have *carbs* such as the tortillas, pita pockets, english muffins, breadall whole wheat, low fat, on some entrees such as the chicken breast, hamburger patty, and a few other I can't recall right now.......

Comment #81

Thanks for all your great recipes...........Figured this needed bumping..

Comment #82

Wow how neat that you put my cabbage roll casserole in here! I'm honored.

When I first made the recipe, I didn't post any other nutritional info besides the calories, so here is the recipe with the complete nutritional info..

I just made an awesome.



Casserole. It is really filling & only 225 calories per serving. I started with 2 very small casserole dishes (7 1/2 x 4 3/4) sprayed with Pam spray..

1 Mashed Potatoes & Meatloaf Dukan Diet meal.

2 cups raw sliced.


1/4 cup cooked Minute Rice.

1 cup tomato juice.

In each casserole dish I put 1/2 cup of the.


Then I took a mashed potato & meatloaf dinner out of the package. I put the meatloaf in a bowl & mashed it into bits with a fork. I added 1/4 cup of cooked Minute Rice, the sauce from the meat loaf, the mashed potatoes & 1/4 cup of tomato juice and stirred it all together. I layered half of this mixture on top of.


In each casserole dish. Next I put 1/2 cup of shredded.


On top of each. I took the remaining tomato juice & divided it between the 2 dishes, pouring it over the top..

I covered them both in foil sprayed on the inside with Pam, and baked in my toaster oven @ 350 for an hour..

This makes 2 complete dinners and calorie breakdown is like this..

Mashed Potatoes with.



Dinner - 280.

1/4 cup Minute Rice - 50 (cooked with water only, no butter).

1 cup.


Tomato juice - 80.

2 cups.


- 40.

450 calories total / 2 = 225 each.

10.2 grams of fat total / 2= 5.1 each.

74 grams of carbs total / 2 = 37.05.

31.5 grams of protein total / 2 = 15.75.

Rice - 100 cal, 0 fat, 22.5 carb, 2.5 pt. 50, 0, 11.25, 1.25.

Tomato Juice - 50 cal, 0 fat, 10 carb, 2 pt 25, 0, 5, 1.

Meatloaf Dinner 280 cal, 10 fat, 30 carb, 24 pt 140, 5, 15, 12.

Cabbage 50 cal, .2 fat, 11.6 carb, 3 pt 25, .1, 8.8, 1.5.


Comment #83

Here is a Dukan Diet blog to my favorite recipes by amysmithr they are amazing recipes with pics.


Comment #84

I tried the kale chips and they're great!! Using Spike is much better than using salt, for me anyway, cuz I just don't use salt. I was so surprised how crunchy they were..

I am intentionally adding to this thread since it's been quiet since 4-3. We need to keep this going! Great thread here!.


Comment #85


Anyone out there with a new, delicious recipe?.

Give it a post!..

Comment #86

With recipes like these, I could stay on Dukan Diet foods forever!..

Comment #87

I tried these and they are GREAT!! I used 4 boxes and made regular size muffins and with the rest I made mini muffins. Thanks for the recipe!! Glitznglitter..

Comment #88

I've had these twice now and they are delish!! Trying to bump this thread to keep it going. Glitz..

Comment #89

Hello all. I am very new to Dukan Diet and HATE the food. I can't cook very well at all. I need help. Not much time to cook am food. Anything that I can cook a lot of then put rest in freg and eat later on the go?..

Comment #90

Thanks to everyone who contributed recipes to this thread! This newbie appreciates your efforts!!!..

Comment #91

This question was taken from a support group/message board and re-posted here so others can learn from it.


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