Breakfast, Again

I’m always posting more breakfast posts than anything. There’s a good reason for that. I can’t eat when I wake up, so my breakfast becomes brunch and I have a big, hearty one.

I’ve been lucky to find excellent protein bread made with soy, flax and bran flours. The other noteworthy addition is veal bacon. To this I add either a mug of hot mocha or a cup of fat-free, no added sugar fruit yoghurt. I think it’s a well-rounded meal, don’t you?



There and Back Again

Its been a tough few weeks, what with travelling and being really very ill Dukan-ing has been the last thing on my mind. After a fair few square meals, and a few things which really shouldn’t have followed, I was scared of being back at square one.

There really is a God up there, even after all that indulging my weight gain has been 3lbs. I’m starting with Phase 1 again today but wanted to provide you with a summary of my second months weight loss.

Second Month Stats                    

Weight lost:                                            6.2lbs

 Longest Stagnation Period:              11 days

Total Weight Loss:                          18.5lbs – 8.4kg

Rhythym Followed:                                  5:5

Gym Sessions:                                         4 x week

Daily Walks:                                     At least 20 mins, 5 x week

Weight on 19th September:                   173lbs

Weight on 6th October:                           176lbs


What I noticed in the month of September was this; the days I went to the gym and did a basic 30min cardio session on the elliptical I really did lose a pound a day. So for any Dukan-ers who are not seeing results I guess workouts are the missing factor.


There are so many reasons to love Trader Joes, this is one of them. A Dukan-friendly chocolate bar. I’ve tried both, the milk and dark chocolate and prefer the dark, it has a more rich chocolate flavour.

Try it as a cocoa powder alternative-melted and mixed with the Danette instead of cocoa powder, chopped up in the galettes (chocolate chip pancakes!) you can even make Nutella with it!

Jelly and Custard

My darling mother is doing the Dukan with me – she wanted me to share this recipe (and her picture…)

So here it is.

What’s a more iconic or comforting dessert than this? It’s made in a snap too. Just chuck it in the fridge and leave it be for some time. All you need to do is make a sugar free jelly according to the package instructions and make a custard following this recipe:

1 tbsp Dukan-approved custard powder

1 cup cold milk

1 teaspoon vanilla essence

Add everything to a saucepan and whisk well, making sure there are no lumps. Put heat on medium and cook slowly. Meanwhile, in a heat proof bowl add:

2 egg yolks

sweetneer to your taste. You can add more later

When milk has thickened and come to a boil switch off stove and add a spoonful of the hot mix into the egg mix and whisk really well. Repeat process two times then add eggs into the saucepan with the rest of the milk and cook again for 10 mins on a medium flame, or until thickened and coating back of spoon.

Put in bowl and leave to come to room temperature before chilling in fridge.


Sausage Rice


This is a piece from my childhood. Just the smell of green capsicums and carrots being fried in stock powder and black pepper… Enough to make me drool.

A bowl of this is the ultimate comfort food.


1 packet Miracle Rice, rinsed in hot water

Cook this rice in hot water with a tablespoon of concentrated stock or 1/3 a stock-cube until tender.


In a larger pan, greased with a spray of olive oil add:

1 small carrot, julienned

1/2 small green capsicum

black pepper to taste

Fry these together until tender. Then add:

1 teaspoon stock concentrate

1 teaspoon soy sauce

2-3 sausages cut diagonally

Mix thoroughly and then add drained rice to the same pot. Cook with a bit of water if needed until everything is combined and starts smelling delicious. Garnish with some chopped spring onions. Enjoy!

Crunch Time

One of the things I miss most on the Dukan is crunchy, unhealthy food. I also miss having a biscuit with my cuppa. But sometimes you just need to have it, and that’s where Power Crunch protein energy bar comes in. It’s wafers with a coating, in quite a few different flavours; peanut butter, vanilla, mocha, triple chocolate, berry and Choc-mint. The whole 6″ bar has 5g of sugar so I divide the bar when I open it to have a piece a day. 1g of sugar a day isn’t too bad I figured. The bar uses real sugar and not an artificial sweetener, which is what I like – it can be tough limiting the amount of artificial ingredients going into your body when you’re substituting left, right and centre.

I like a piece after dinner as a sweet treat, or with my morning tea/coffee when I can’t be bothered with making breakfast.

So if you’re missing something crunchy and those Dukan puddings and cakes aren’t doing it for you, try Power Crunch! You won’t regret it.



Strawberry Yoghurt



I’ve seen a lot of topics on the Dukan forums  which are basically people trying to find fruit yoghurt they can have on the diet. I’ve been unable and a little unwilling to have those. This is an excellent alternative and if put in the freezer for 10 mins becomes a delicious treat on a hot day. And an excellent breakfast too. Some Dukan recipes also call for flavoured yoghurt so this would be an excellent alternative to using a store bought one which would have some sugar and fat – this has none.

You will need your favourite fat free unflavoured yoghurt and a couple of tablespoons of a sugar free fruit syrup (Walden Farms is the brand I used; they have strawberry, blueberry and a mixed berry).

Here’s the link for them: