How to stay thin in France: The gourmet Dukan recipe edition!

1 Nov

Dukan Gourmet Recipes

Ok, I admit- I have been quiet these last few weeks, but there is a good reason- I have been on the dreaded D word. Yes, a DIET- but not just any diet… the Dukan Diet.

If you’re not already familiar, it’s the diet developed by a French Doctor by the name of Pierre Dukan which until early this year was well known to the French but only available in the French language. Now that the book, and his online program have been published in English, the diet’s popularity has exploded. All four of Dukan’s print titles are currently in Amazon’s France’s top 100 bestsellers, and the Dukan regime even has it’s own product line in French supermarkets.

In Paris, I’m surprised that café’s haven’t already started offering an entire Dukan menu since it’s becoming hard walk into a café without noticing someone ordering a plain steak or piece of grilled fish- no sauce, no oil, no accompaniments. Sounds boring? Only if you let it be. Bottom line is, this diet is becoming super popular because it actually works. Firstly, you will never feel deprived or hungry since portions are not limited on a key range of protein-based foods, and if you can get creative in the kitchen, it’s possible to eat deliciously well on Dukan.

So, in tribute to the Dukan diet, this post is dedicated to sharing the best six recipes I developed or adapted from the program, all of them based on Pure Proteins since these are by far the most difficult to adapt. All the recipes are one-bowl wonders (except the tiramisu and scallops), easy to prepare, and will keep in the fridge for up to a week. And for the non Dukanese among you, a Baked New York Lemon Cheesecake with 1% fat, next to no carbs and zero sugar that tastes just as good as the real thing can’t really do any harm!

… Note that the title of this post is not “How the French stay thin”- (that I am still trying to work out), because by no means am I suggesting this diet is a key reason for the visibly svelte and seemingly effortlessly slim French population. Oh and by the way- the belief that French woman do not diet, I can assure you, is also a complete myth!

A Savourer!

*A few things to note on ingredients

Sugar substitutes

All the dessert recipes require a non-caloric sugar substitute. Depending on what country you’re in, there are numerous options, some better than others. Ideally, if you can get it, Stevia is the way to go since it’s a natural plant extract and you can consume it with the confidence that it won’t contribute to cancer or memory loss somewhere down the line (which is a potential and debatable risk factor with aspartame, and saccharin based sweeteners).

If you are baking, the trick will be to find a product that keeps its molecular structure and thus sweetening properties above 100 degrees celsius. In Australia there is a great product called Natvia – anything Erythritol and/or stevia based is ideal.

Fromage Blanc

Widely available in France, and a few other European countries, this dairy product is indispensable for Dukan recipes. The 0% version is what I use in all of the recipes. If you can’t source this product, you can try 0% natural or Greek yoghurt, however the or Fromage Blanc or Fromage Frais has the benefit of being much thicker, heavier and creamier thus making a great substitute for mascarpone or sour cream. Bio/organic brands or dairy products are always preferable if you can find them and of course don’t mind paying a bit extra.

Low fat cheeses:

Cottage Cheese. A traditional English cheese which has a creamy, curd-like texture. If  you can’t find it, any textured low fat curd cheese like farm cheese is a good substitute for the rice pudding recipe.

Ricotta. In France, low fat ricotta is non-existent. If you can source this, it’s a much better option to replace the whipped cottage cheese in the New York baked cheesecake recipe.

0% cream cheese. In France you can use Carre Nature by Elle & Vire 0% fromage frais which is a delicious fat free spreadable cream cheese. Otherwise, Philadelphia brand is widely available


Mimosa Egg Verrines / Dukan œufs mimosa en verrine

Mimosa egg verinnes

Curry, Mustard and chives egg verrines- delicious!

(Makes 2 verrines)

Cooking time: 10 mins. Total preparation time: 20 mins.

This recipe is an adaptation of œufs mimosa en verrine from the September issue No, 135 from Cuisine et Vins de France Magazine


3 large free range eggs
½ tsp curry powder
1 heaped teaspoon medium Dijon mustard
1 tbsp fromage blanc/frais
½ tsp wholegrain seeded mustard
1 tsp lemon juice
3 tsp finely diced chives
Sea salt
Fresh cracked black pepper


Bring a saucepan of salted water to the boil.  Hard boil whole eggs (in shell) for ten minutes and then remove from boiling water. Place eggs into a bowl of iced water and leave for 10 minutes. Drain water then gently peel away and discard the egg shells.

Delicately slice open the 3 eggs and separate the yolks, placing the yolks in a small separate bowl. Finely chop the egg whites into small, even squares using an egg slicer if you have one. Separate the chopped egg whites into two small bowls. In one bowl, add to the egg whites  the chopped chives. To the other whites mix in the seeded mustard, fromage blanc, lemon juice, sea salt to taste. Gently crush the egg yolks with a fork and mix in the curry powder and Dijon mustard.

Arrange evenly in a verrine starting with the chive mix, then the egg yolk, then the egg white with mustard. Top with cracked pepper and chives to serve.

Dukan egg verrines

Mimosa egg verrines


Smoked cod, green pepper and dill terrine / Terrine de cabillaud fumé, à l’aneth et au poivre vert (façon Dukan)

smoked fish terrine

Smoked cod terrine with green peppers and dill

Preparation time: 15 mins. Cooking Time: approx 45 mins.

This dish is really easy to throw together and will keep for up to a week in the fridge. No bowls, minimal mess. All you need is blender/food processor and a bread loaf tin or pyrex baking dish.

(Makes 1 large terrine loaf)


1 whole side fillet smoked cod (approx 500 g). You could also substitute for smoked mackrel, trout or herring
6 medium free range eggs (5 large)
3 tbsp fresh dill
2 tsp green peppers (preserved in brine)
½ tsp grated lemon zest
250 grams firm tofu
250 grams silken tofu
1 tbsp cornflour
2 tranches sliced smoked salmon


Preheat oven to 180 C. Remove skin from cod fillet and slice fillet width ways into 1 cm slices. Put aside.  Put off-cuts of fish into food processor. Into processor bowl, add eggs, tofu, lemon, 2 tbsp dill, 1 tsp green peppers and cornflour. Pulse all ingredients until just combined.

Pour mixture to 3 cm depth in tin and then arrange a layer of smoked cod slices. Add another 3 cm layer of mixture and layer on top with remaining smoked cod slices. Add remaining mixture to tin until 3 cm from rim. Arrange smoked cod slices, remaining fresh dill and green peppers on top. Bake in preheated fan-forced oven for approx 45 mins or until browned and cooked through. Cover with foil if necessary to protect top from over-browning.  Serve with lemon wedges, cornichons and Dijon mustard.

Smoked cod terrine

Smoked cod terrine served with fresh dill, cornichons and smoked salmon


Soy Seared Scallops with wasabi sour cream / Noix de Saint-Jacques à la plancha, à la sauce soja et à la crème de wasabi (façon Dukan)

Scallops with wasabi cream

Seared soy scallops with wasabi sour cream

Super simple. Super delicious. You need a good quality non-stick frying pan for this to work as there is no oil used.
Preparation time: 10 mins Cooking time: 10 mins

(Serves 1)


5 fresh scallops
1.5 tsp low salt soy sauce
2 tbsp 0% fromage blanc*
1 pea sized portion wasabi paste

To serve:

Sea salt
Fresh black pepper
1/4 lemon
1 tsp fresh coriander leaves
Finely diced red pepper/capsicum
½ tsp fish eggs/salmon roe to garnish


Pour soy sauce over fresh scallops and leave to marinate refrigerated for 30 mins. In a small ramekin, mix fromage blanc, wasabi and a squeeze of lemon juice. Finely dice red capsicum to prepare garnish.

On a heated non stick frying pan or bbq plate, place scallops and soy sauce and sear until browned on each side. Spread wasabi cream on platter and arrange scallops in a row with coriander between pieces. Top with fish eggs, sea salt and black pepper and garnish plate with lemon wedges and red pepper to serve.

Seared Scallops


Dukan Tiramisu / Tiramisu (façon Dukan)

Dukan Tiramisu

The Dukan Tiramisu- didn't last long!

This recipe is made in two parts. The sponge cake base is an original Dukan recipe which is then layered with espresso coffee, low fat cocoa powder and sweetened fromage blanc.

Serves 4-5 (can be portioned individually or arranged in one large dish)

Ingredients: Sponge cake base

3 eggs- separated
4 tbsp natural sugar substitute (e.g Natvia)
2/3 cup cornflour
2 tsp baking powder
400 grams fromage frais/blanc*
Dash of vanilla essence

Combine egg yolks, splenda,  baking powder, fromage blanc and vanilla in a mixing bowl. In a separate bowl beat the egg whites until stiff and gradually beat in the cornflour. Fold the egg white mix into the other mixing bowl gently to combine.

Line a flat, lipped tray (round or rectangular) with baking paper, keeping an overhand on the edges. Pour the mix into the tray and spread out evenly. Bake at 180 degrees until cooked through and golden brown on top. Allow cake to cool in tray.

Dukan sponge roll cake

The Dukan sponge roll cake base for Tiramisu recipe

Ingredients: Tiramisu layers

3 tbsp low fat cocoa powder
Approx 400 g 0% fromage blanc
Stevia powder or liquid, to taste
300 mls (or to taste) brewed espresso coffee

Brew espresso coffee and sweeten with stevia. Mix in 1 tbsp low fat cocoa powder whilst coffee is hot (optional).

Pour a layer of coffee in dish of choice. Arrange a layer of cake on top of the coffee. Coat cake with coffee, sprinkle with cocoa powder and then add a layer of fromage blanc- sweetened with stevia to taste.

Arrange remaining layers in the same order until serving dish is full, with the top layer being fromage blanc. Dust top with a thick layer of cocoa powder.

Place and leave to sit in refrigerator for at least 3 hours before serving. The dukan cake is not as moist as a normal cake so the result is better when the coffee has soaked through.

Dukan Tiramisu

Dukan Tiramisu

Dukan Tiramisu

Dukan Tiramisu and coffee


No rice vanilla rice pudding / Pudding au riz à la vanille (sans riz, façon Dukan)

Dukan Baked Cheesecake

The Dukan vanilla Rice Pudding ( New York baked lemon cheesecake variation available)

This recipe was a happy accident. It’s a slight variation on the Dukan “Corsican Cheesecake” recipe and the great thing is that when you bake with cottage cheese, the curd of the cheese hardens and forms slightly in the oven giving the same texture as soft rice in a rice pudding. To serve it as rice pudding just put this in a bowl and top with sweetened fromage frais or custard. Otherwise serve sliced like a cheesecake.

Prep time: 15 mins. Cooking time: Approx 40 mins


5 eggs
600 grams low fat cottage cheese*
fresh vanilla bean powder or vanilla essence
25 grams natural sugar substitute (e.g Natvia)


Preheat the oven to 160 C. Beat the eggs with a hand held whisk. Add the cottage cheese, Splenda and vanilla. Carefully stir to combine. Transfer to a flan style baking tin and bake for approx 45 minutes. Keep a close eye on the cake while it is in the oven, making sure it does not over cook or brown too quickly- cover top with foil if necessary. Remove from oven when cooked and allow to cool. Serve with custard, yoghurt or sweetened fromage blanc topped with cinnamon and nutmeg.

Dukan cheesecake

Dukan vanilla rice pudding or lemon cheesecake


New York Baked Lemon Cheesecake / Dukan New York Cheesecake au citron

This is a further variation on the above which really turns out like a Classic Baked New York Lemon Cheesecake- this one literally takes the cake as my favorite.

Prep time: 15 mins. Cooking time: Approx 40 mins


2 eggs- separated
4 heaped tbsp fromage blanc*
200 grams low fat ricotta or cottage cheese*
300 gms fat free spreadable cream cheese*
2 tbsp cornflour
½ cup natural sugar substitute (e.g Natvia)
Finely grated zest 1 lemon


Preheat oven to 160 C. Combine all ingredients except egg whites in a large mixing bowl and beat with an electric hand blender until smooth, thick and silky in appearance. If using cottage cheese, beat mixture until the texture smooths out. In a separate bowl, beat egg whites until stiff, then beat in cornflour. Slowly fold in egg white mixture to large bowl until combined. Transfer mixture to a ceramic baking dish (as pictured or similar) ans bake for approximately 40 mins or until risen and  golden  brown. Allow to cool completely in fridge before serving.


52 Responses to “How to stay thin in France: The gourmet Dukan recipe edition!”

  1. Julia Dolphin March 6, 2014 at 4:43 pm #

    Reblogged this on Beauty Hoarder Sisterhood and commented:
    Thanks for your recipe! I will try that Tiramisu…

  2. grischat April 3, 2013 at 9:07 am #

    hi there, what do the asterisks next to some food ingredients mean? I cannot find any notation for them anywhere on the page? thanks!

    • April 3, 2013 at 9:46 am #

      Hi there, I have put some notes at the start of the article on ingredients and substitutions. Read from this part on: *A few things to note on ingredients. Good luck!

  3. Ann U Can February 11, 2013 at 6:49 am #

    Well I am so glad to add my thanks!! 14 days and 20lbs lighter, and now 6 recipes happier and wiser!! I have tried the egg mimosa, smoked fish terrine (I used smoked mackerel), the scallops and the cheesecake, all of them were delicious and I learned an important lesson. I was so concerned at eating the right thing I forgot how very important presentation is to enjoying your food. I am going to beg you you now ha ha – plleeeease carry on posting!!

    • February 11, 2013 at 7:56 am #

      Thanks for your feedback Ann, and congratulations on the good work! So glad you’re enjoying the recipes. Which cheesecake recipe did you try?

  4. Gabriella October 10, 2012 at 11:32 am #

    Hi, i just stumbled on your blog and i love love love it!! Quick question though…. I currently have the cheesecake in the oven but after i finished it I noticed the directions initially say blend ALL ingredients except for the egg whites (which I assume includes the cornflour), but then it says beat the egg whites until stiff and then mix in the cornflour. please tell me you put the cornflour in with the main mix as this is what i did…..

    • October 14, 2012 at 10:24 pm #

      HI Gabriella, what you did is correct. You just fold in the the beaten egg whites separately to lighten the mixture. The Cornflour should already be incorporated. How did it turn out?

  5. Sylvia October 2, 2012 at 3:06 pm #

    What is 2 tranches? How much smoked salmon is that?

  6. ioana September 27, 2012 at 11:00 am #

    Hi. Just one point: the difference between poivre and poivron: poivre is pepper as in pepper and salt while poivron is pepper as in bell pepper. I think you mean the latter in your terrine recipe.
    I stumbled upon your blog but now I subscribed and will definitely try the cheese cake.

    • September 27, 2012 at 9:25 pm #

      Hi There thanks for your comment. Yes it is poivre – as in black pepper. Where does it say poivron? Enjoy!

  7. accessadriana August 5, 2012 at 11:39 pm #

    Reblogged this on Be in your Body and commented:
    Lovely Dukan recipes with a French Flair!

  8. Lama April 17, 2012 at 3:34 pm #

    Hello Im on my second phase and i am confused we are allowed to have desserts when we are still on the PP and PP+PV Phase ??? so basically the problem is the “fat” right ??

  9. Sarah April 16, 2012 at 3:03 pm #

    Lovely! Just got the cheesecake recipe in the oven ( the mix was delish even before it was cooked!) now just waiting till I can taste the cooked cooled version! I used only 10g of the sucralose (canderel have just brought one out), as I haven’t got a very sweet tooth and it seems perfect for me like that. Thanks so much for the recipes – a real help. Was getting a bit fed up of sliced ham! Just need to get some firm and silken tofu and I’ll be on to the terrine which looks lovely. 3kg down and 2 to go! Off for my daily walk now while the cheesecake cooks!

  10. Rosemary April 3, 2012 at 10:06 pm #

    Wow! Your recipes are great! Do you know if you could substitute frozen un-cooked cod for the smoked cod in the Terrine? Not sure where to find smoked cod in Canada? On my 11th day and down 11 lbs!

  11. Emma February 27, 2012 at 8:32 pm #

    Hi Rachel
    Your recipes (and blog) are great! I’ve just started the Dukan Diet (day 6) and am going to try your cheesecake out tomorrow eve. Thanks for this. Emma

  12. Kristin Brodel February 5, 2012 at 1:10 pm #

    5 kg down since begin of January and I love your new recipes I am really happy about new cooking ideas. 🙂

  13. Jenny Cutler January 25, 2012 at 1:43 pm #

    scallop recipe is completely delicious – thanks! waiting for more pitiful protein days….. am getting really fed up with cottage cheese, salmon, prawns. really like HOT food at this time of year and often stumped for how to bulk out fish and make it hot and filling!

    • January 25, 2012 at 1:50 pm #

      Glad you liked it! You could try baking whole fish or fish fillets wrapped in ham and sprinkling chilli powder over them if you like spicy. Otherwise the baked fish with lean parma ham is great with lemon zest and thyme. You could also make thai style fish cakes 🙂

  14. Jenny Cutler January 15, 2012 at 1:15 pm #

    It would be great, for quick reference, if you could preface each recipe with an a), p) pv) c) or and S. I’m still on the p and pv stage and eke wondering.

    for example is the tiny amount of capsicum with the scallops allowed on a P day – I can’t decide whether this is garnish or a vegetable?

  15. Jenny Cutler January 13, 2012 at 6:24 pm #

    I love your site. Well done, keep it up. It helps us all…..

  16. Michelle January 7, 2012 at 6:46 am #

    Found this great, supportive forum:

  17. Michelle January 7, 2012 at 6:19 am #

    Hooray! Delicious Dukan recipes, and one bothersome fear abolished: I’m an Aussie who will be in Paris for four days in August and was dreading ordering Dukan style dishes, but hearing from you that it’s not uncommon to see people eating Dukan-style is a relief!

  18. Kay December 12, 2011 at 11:05 am #

    Hi, Rachel you have done a great job with this website. I have just started my attack phase and am looking forward to the results. I live in Belgium. However I want to know where I can find the stevia sweetner, or a good recommended sub. Also I seem to be stuck with what to have for breakfast. Any suggestions greatly appreciated. Merci

    • December 12, 2011 at 11:25 am #

      Hi Kay, try your local health food store for the Stevia. The only other substitute (and a must for when baking) is the commercial artificial sweetner such as splenda, canderel etc. For breakfast it can get monotonous but mix it up with the galettes (oatbran panckaes) done either sweet or savoury with fromage blanc and cinnamon, or poached eggs, ham, smoked salmon etc. You can also make omelettes, the egg and chive verrines, or eat the dukan tiramisu! Good luck and let me know how you go 🙂

  19. kimsimon77 December 3, 2011 at 10:10 am #

    Thanks for a great healthy low fat recipe
    Low Fat, Easy weight loss tips

  20. Kevin November 25, 2011 at 6:04 am #

    While I think it is perfectly natural to assume stevia is safer than artificial sweeteners because it is a natural substance, that argument isn’t actually very logical. There are an abundance of perfectly natural plants and substances that can easily kill you or give you cancer. Aspergillus flavus, for instance, is a completely natural mold that grows on peanuts, it produces aflatoxins, which are among the most carcinogenic substances on the planet.

    I don’t think stevia gives you cancer, but I also have to trust the insurmountable evidence that aspartame doesn’t either. In the end, it’s all about flavour, and I prefer the taste of sucralose over stevia. I just don’t really like the licorice flavour stevia has – but that’s personal preference.

  21. Jen November 20, 2011 at 6:08 am #

    What an awesome cheesecake. I was going to make the below version but I think I will attempt your version instead.

    Many thanks,

  22. Melanie November 3, 2011 at 2:19 pm #

    I second the call for a cookbook! Those scallops look absolutely amazing – thank you for glamming up my Dukan diet.

  23. Roxy November 1, 2011 at 9:20 pm #

    I stumbled accross your blog the other week and I’ve bookmarked this page for future reference. For dinner tonight I made a smoked fish & tofu terrine based on your recipe and it was delicious (mine looked nothing like your photo though – next time I’ll follow the recipe a little closer). My other half wanted me to pass on his complements aswell.

  24. Krista October 28, 2011 at 12:53 am #

    I am so excited to have found this recipe! I have one question – I am based in Canada, and corflour is rarely used in baking, so I suspect we call it something different. Do you happen to know if this is the same as cornstarch (a powder that is a by-product of corn most often used to thicken sauces)? You can find a flour called ‘cornflour’ here, but it is quite rare and it more of a corn meal made from the whole corn kernel, used in making cornbread.

    Any advice would be appreciated!

    • October 28, 2011 at 5:43 am #

      Hi Krista, yes it would be corn-starch, the same thing as what I called corn- flour, I believe. It’s very fine and white in color and is often used to thicken sauces etc. Good luck and I hope the recipes turn out well!

  25. Zoe Dill October 26, 2011 at 9:24 pm #

    Thank you so much for sharing these recepies, you made my day!

  26. Hayley October 17, 2011 at 10:31 pm #

    So glad i stumbled upon this, will be definitely trying it and may just prevent me from throwing the Dukan book out of the window & running for the nearest cupcake shop!

    • October 17, 2011 at 10:49 pm #

      Hahahah Hayley be strong! What country are you living in? DId you manage to find a lot of the ingredients easily? The Dukan desserts are by far the only thing that keeps you from going insane on this diet, I understand! A word of warning though- be SUPER CAREFUL to follow the consolidation phase by the book or you will put all the weight back on very quickly and all your hard work will be wasted. Good luck and feel free to ask any questions. Rachel

  27. Dawn September 17, 2011 at 12:14 pm #

    You are my saviour!

  28. Tania September 2, 2011 at 4:29 am #

    Hiii Rach, just found your site while surfing the net and I am loving it! I just started Dukan’s. Thank you so much for these wonderful recipes!!

  29. sue August 28, 2011 at 4:00 pm #

    That’s great. Thanks for your quick reply

  30. sue August 28, 2011 at 2:34 pm #

    Please tell me where you found low fat cottage cheese in France. i have only seen cottage cheese in Carrefour, none of the other supermarkets sell it

    • August 28, 2011 at 3:17 pm #

      Hi Sue, it’s the one you find in Carrefour and I think also Monoprix- I think the brand is Danone. It’s not labelled “low fat” but I think it’s only about 3 or 4 percent. Alternatively you can use “la Brousse Leger” but I find this mostly when I’m in the south. I
      Often use strained faiselle 0% these days too, depending on what you’re making. Cheers, Rachel

  31. Kierstein July 16, 2011 at 4:10 am #

    This is wonderful I cant wait to try them! Ive only been doing this a week and Im going crazy! Please make more recipes!!

    • July 16, 2011 at 1:56 pm #

      Hi there, glad you like them- try the last cheesecake recipe first! Have you seen the Dukan patisserie cookbook? Not sure if it’s been released in English yet?

  32. Alexandra April 12, 2011 at 12:19 am #

    Brilliant recipes and beautiful photos! I cannot wait to try these Dukan meals and desserts. Thank you for the fantastic inspiration 🙂

    I have been on the diet for nearly a month, and lost more than 8 kg. It’s truly a dream come true – I feel better than ever!

    Thank you for sharing lovely recipes that will keep me moving forward with my diet goals 🙂


  33. Isabelle February 7, 2011 at 9:53 am #

    Hello From France,
    I made the tiramisu several times, the one from a French website, and maybe you wanted to try the sponge cake with fromage blanc, but in the “original” recipe, there isn’t any. And the inventor of the recipe puts in it 1 tablespoon of dry coffee, plus 1 ts of coffee aroma. In the cream mix, she puts 1 ts of vanilla aroma (because at 0%, the fromage blanc can taste sour) and 1 ts of bitter almond. Also depending what you are using as fromage blanc (I take the one sold with some kind of plastic sieve), it’s much better when you let it drain for at least 3 hours in a sieve, it makes the cream thicker. I use stevia. I recently found some pure stevia, and the leaflet said you can cook it until 180°C (but I haven’t tried yet). It’d better work, though because Canderel makes me sick.

    I am going to try your cheesecake !

    It’s true that you can find tons of recipes in French websites, most invented by all the (mostyl) women on this diet. Let it be said that this diet is also possible for vegetarians like me, but it gets boring quickly, so you need to be able to cook your tofu with many different flavours.

    • Rachel Bajada February 7, 2011 at 10:32 am #

      Wow where did you find pure stevia? What form is it in- the actual leaves of the plant? Canderel is good for baking yes, but I am convinced it’s toxic…

  34. Lisa January 10, 2011 at 9:55 am #

    Thank you, thank you! Day 16 on Dukan, down 4kg, but I really would like to do some cooking. I sought inspiration & found it! Merci bien!

  35. Shann January 9, 2011 at 10:31 pm #

    Rach you truly are inspiring, I can’t wait to try these recipe’s x

  36. Jayda December 24, 2010 at 7:41 am #

    These recipes all look delicious Rach! Loving your work here. I look forward to seeing you on a cooking show or buying your book one day 🙂 x


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