{"id":7385,"date":"2024-10-12T12:08:00","date_gmt":"2024-10-12T10:08:00","guid":{"rendered":"https:\/\/dukanette.fr\/?p=7385"},"modified":"2025-01-18T14:35:48","modified_gmt":"2025-01-18T13:35:48","slug":"menu-10-jours-pour-perdre-3-kilos","status":"publish","type":"post","link":"https:\/\/dukanette.fr\/?p=7385","title":{"rendered":"MENU 10 JOURS POUR PERDRE 3 KILOS"},"content":{"rendered":"<h3><strong>Jour 1 ou Lundi<\/strong> \ud83c\udf7d\ufe0f<\/h3>\n<ul>\n<li><strong>Petit-d\u00e9jeuner<\/strong> : Th\u00e9 ou caf\u00e9 , galette au son d\u2019avoine , yaourt ou fromage blanc \u00e0 0 % . N\u2019h\u00e9sitez pas \u00e0 parfumer \u00e0 la cannelle\u00a0 ou \u00e0 la vanille \ud83c\udf66. 2 tranches de jambon light .<\/li>\n<li><strong>D\u00e9jeuner<\/strong> : \u0152ufs durs \ud83e\udd5a, poulet grill\u00e9\u00a0 avec nouilles de shiratakis \ud83c\udf5c (si vous avez faim ou envie de p\u00e2tes), yaourt \u00e0 0 % .<\/li>\n<li><strong>D\u00eener<\/strong> : Steak tartare , crevettes grises ou roses \ud83c\udf64, fromage blanc \u00e0 0 % . Si vous n\u2019avez pas utilis\u00e9 les shiratakis \u00e0 midi, vous pouvez les utiliser le soir .<\/li>\n<li><strong>Remarque<\/strong> : N\u2019oubliez pas de boire\u00a0 et sachez que le th\u00e9 vert\u00a0 est \u00e0 la fois un bon br\u00fble-graisse\u00a0 et un excellent diur\u00e9tique v\u00e9g\u00e9tal .<\/li>\n<\/ul>\n<hr \/>\n<h3><strong>Jour 2 ou Mardi<\/strong> \ud83c\udf57<\/h3>\n<ul>\n<li><strong>Petit-d\u00e9jeuner<\/strong> : Th\u00e9 ou caf\u00e9 \u2615, galette ou porridge au son d\u2019avoine , laitage \u00e0 0 % , \u0153ufs brouill\u00e9s .<\/li>\n<li><strong>D\u00e9jeuner<\/strong> : Surimi , raie \u00e0 la vapeur\u00a0 avec ou sans nouilles de shiratakis , laitage \u00e0 0 % .<\/li>\n<li><strong>D\u00eener<\/strong> : R\u00f4ti de veau sans graisse , brochette de poulet \ud83c\udf57, laitage \u00e0 0 %\u00a0 et flan Dukan .<\/li>\n<\/ul>\n<hr \/>\n<h3><strong>Jour 3 ou Mercredi<\/strong> \ud83e\udd90<\/h3>\n<ul>\n<li><strong>Petit-d\u00e9jeuner<\/strong> : Th\u00e9 ou caf\u00e9 \u2615, galette ou porridge au son d\u2019avoine , Cottage Cheese \u00e0 0 % , viande des Grisons \ud83e\udd69.<\/li>\n<li><strong>D\u00e9jeuner<\/strong> : Maquereaux au vin blanc , gambas grill\u00e9es\u00a0 avec ou sans nouilles de shiratakis , faisselle \u00e0 0 % ou carr\u00e9 frais maigre .<\/li>\n<li><strong>D\u00eener<\/strong> : Crevettes grises , escalope milanaise dans sa gangue de son d\u2019avoine \ud83c\udf5e et de jaune d\u2019\u0153uf , yaourt \u00e0 0 % .<\/li>\n<\/ul>\n<hr \/>\n<h3><strong>Jour 4 ou Jeudi<\/strong><\/h3>\n<ul>\n<li><strong>Petit-d\u00e9jeuner<\/strong> : Th\u00e9 ou caf\u00e9 , galette au son d\u2019avoine , th\u00e9 ou caf\u00e9 \u2615, laitage \u00e0 0 % , omelette nature .<\/li>\n<li><strong>D\u00e9jeuner<\/strong> : Blanc de poulet \ud83c\udf57, r\u00f4ti de veau sans graisse\u00a0 avec ou sans nouilles de shiratakis , laitage \u00e0 0 % .<\/li>\n<li><strong>D\u00eener<\/strong> : Colin \u00e0 la Tha\u00eflandaise , \u0153uf au plat\u00a0 (avec quelques gouttes d\u2019huile\u00a0 sur une po\u00eale non adh\u00e9sive), laitage \u00e0 0 % , muffin Dukan \ud83e\uddc1.<\/li>\n<\/ul>\n<hr \/>\n<h3><strong>Jour 5 ou Vendredi<\/strong> \ud83c\udf64<\/h3>\n<ul>\n<li><strong>Petit-d\u00e9jeuner<\/strong> : Th\u00e9 ou caf\u00e9 , galette ou porridge au son d\u2019avoine , th\u00e9 ou caf\u00e9 , laitage \u00e0 0 % , 2 tranches de dinde sans graisse \ud83c\udf57.<\/li>\n<li><strong>D\u00e9jeuner<\/strong> : Crevettes grises , entrec\u00f4te grill\u00e9e , fromage blanc \u00e0 0 % .<\/li>\n<li><strong>D\u00eener<\/strong> : Une ou deux tranches de saumon fum\u00e9\u00a0 sur une galette au son d\u2019avoine , laitage \u00e0 0 % , Bavarois Dukan \ud83c\udf6e.<\/li>\n<\/ul>\n<hr \/>\n<h3><strong>Menu Suivant des 5 Jours du R\u00e9gime de Croisi\u00e8re<\/strong> \ud83c\udf5a<\/h3>\n<p>Pour chaque repas principal du midi ou du soir, vous devez consommer un plat de konjac , garniture ou pr\u00e9parer comme des p\u00e2tes et du riz \ud83c\udf5a en choisissant la recette qui vous pla\u00eet. Si vous manquez d\u2019imagination, sachez qu\u2019en <strong>dukannewboutique.com<\/strong> vous trouverez des plats pr\u00e9par\u00e9s \ud83c\udf5d.<\/p>\n<hr \/>\n<h3><strong>Jour 6 ou Samedi<\/strong> \ud83c\udf74<\/h3>\n<ul>\n<li><strong>Petit-d\u00e9jeuner<\/strong> : Th\u00e9 ou caf\u00e9 , galette ou porridge au son d\u2019avoine , laitage \u00e0 0 % , compote de rhubarbe .<\/li>\n<li><strong>D\u00e9jeuner<\/strong> : Plat de konjac \ud83c\udf5c (spaghettis \u00e0 la Bolognaise , paella\u00a0 ou riz blanc ).<br \/>\nAspic de l\u00e9gumes au surimi\u00a0 : Dans un moule \u00e0 cake, 6 b\u00e2tons de surimi en d\u00e9s, haricots verts \ud83e\udd57, poivron rouge , carottes \ud83e\udd55, 1 bouillon cube de l\u00e9gumes , 50 cl d&rsquo;eau , 4 g d&rsquo;agar-agar.<br \/>\nSteak hach\u00e9 5% avec haricots verts vapeur .<br \/>\nN\u2019oubliez pas une portion de shiratakis\u00a0 ou de riz de konjac .<br \/>\nYaourt 0 % nature \ud83e\uddd1\u200d\ud83c\udf73.<\/li>\n<li><strong>D\u00eener<\/strong> : Salade d\u2019endive\u00a0 \u00e0 la vinaigrette Dukan \ud83c\udf4b, \u00e9minc\u00e9 de poulet \u00e0 la moutarde , 1 ou 2 faisselles 0% \ud83e\uddc0.<\/li>\n<\/ul>\n<hr \/>\n<h3><strong>Jour 7 ou Dimanche<\/strong> \ud83c\udf7d\ufe0f<\/h3>\n<ul>\n<li><strong>Petit-d\u00e9jeuner<\/strong> : Th\u00e9 ou caf\u00e9 , galette ou porridge au son d\u2019avoine , carottes r\u00e2p\u00e9es \ud83e\udd55 ou en pur\u00e9e crue , th\u00e9 \u2615, laitage \u00e0 0 % .<\/li>\n<li><strong>D\u00e9jeuner<\/strong> : Filet de saumon grill\u00e9 , brocolis saut\u00e9s , tzatziki \ud83e\udd52 ou salade de concombre au fromage blanc\u00a0 et aux herbes .<\/li>\n<li><strong>D\u00eener<\/strong> : Steak hach\u00e9 5%MG\u00a0 avec des tomates \ud83c\udf45 \u00e0 la Proven\u00e7ale, \u00cele flottante .<\/li>\n<\/ul>\n<hr \/>\n<h3><strong>Jour 8 ou Lundi<\/strong> \ud83e\udd55<\/h3>\n<ul>\n<li><strong>Petit-d\u00e9jeuner<\/strong> : Th\u00e9 ou caf\u00e9 , galette ou porridge au son d\u2019avoine\u00a0 ou g\u00e2teau aux carottes \ud83e\udd55, laitage \u00e0 0 % .<br \/>\n<a href=\"https:\/\/www.proteinaute.com\/recette-gateau-aux-carottes-carrot-cake-166.html\">Recette g\u00e2teau aux carottes (Carrot Cake)<\/a>.<\/li>\n<li><strong>D\u00e9jeuner<\/strong> : Aubergine \ud83c\udf46 et poivron farcis , faisselle maigre\u00a0 ou bol de fromage blanc maigre .<br \/>\n<a href=\"https:\/\/www.proteinaute.com\/recette-aubergine-etpoivrons-farcies-90.html#google_vignette\">Recette aubergine et poivrons farcis<\/a>.<\/li>\n<li><strong>D\u00eener<\/strong> : Carottes r\u00e2p\u00e9es , omelette aux champignons \ud83c\udf44, muffins Dukan .<\/li>\n<\/ul>\n<hr \/>\n<h3><strong>Jour 9 ou Mardi<\/strong><\/h3>\n<ul>\n<li><strong>Petit-d\u00e9jeuner<\/strong> : Th\u00e9 ou caf\u00e9 , galette ou porridge au son d\u2019avoine , petits Suisses .<\/li>\n<li><strong>D\u00e9jeuner<\/strong> : Moules marini\u00e8res \ud83e\uddaa, cuisse de poulet\u00a0 herbes de Provence \ud83c\udf3f.<\/li>\n<li><strong>D\u00eener<\/strong> : Ratatouille \ud83c\udf72, boulette de poulet\u00a0 et carottes au cumin , flan vanille Dukan \ud83c\udf6e.<\/li>\n<\/ul>\n<hr \/>\n<h3><strong>Jour 10 ou Mercredi<\/strong><\/h3>\n<ul>\n<li><strong>Petit-d\u00e9jeuner<\/strong> : Th\u00e9 ou caf\u00e9 , galette ou porridge au son d\u2019avoine , Skyr prot\u00e9in\u00e9 \ud83e\udd63.<\/li>\n<li><strong>D\u00e9jeuner<\/strong> : L\u00e9gumes grill\u00e9s \u00e0 la plancha , lapin moutarde \ud83d\udc07, compote de rhubarbe .<\/li>\n<li><strong>D\u00eener<\/strong> : \u0152ufs mimosa , filets de sole\u00a0 ou de fl\u00e9tan\u00a0 au caviar d\u2019aubergine \ud83c\udf46, flan cacao .<\/li>\n<\/ul>\n<hr \/>\n<p><strong>Exemple de menu donn\u00e9 par le Docteur Dukan<\/strong>.<\/p>\n<hr \/>\n","protected":false},"excerpt":{"rendered":"<p>Jour 1 ou Lundi \ud83c\udf7d\ufe0f Petit-d\u00e9jeuner : Th\u00e9 ou caf\u00e9 , galette au son d\u2019avoine , yaourt ou fromage blanc \u00e0 0 % . N\u2019h\u00e9sitez pas \u00e0 parfumer \u00e0 la&hellip;<\/p>\n","protected":false},"author":1,"featured_media":6519,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2,3,4],"tags":[16,12],"class_list":["post-7385","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recette","category-sale","category-sucre","tag-attaque","tag-croisiere"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MENU 10 JOURS POUR PERDRE 3 KILOS - Se faire plaisir<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dukanette.fr\/?p=7385\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MENU 10 JOURS POUR PERDRE 3 KILOS - Se faire plaisir\" \/>\n<meta property=\"og:description\" content=\"Jour 1 ou Lundi \ud83c\udf7d\ufe0f Petit-d\u00e9jeuner : Th\u00e9 ou caf\u00e9 , galette au son d\u2019avoine , yaourt ou fromage blanc \u00e0 0 % . 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