Recipe Box: Dukan Diet – Light Cheesecake

The Dukan Diet Light Cheesecake recipe, comes directly from the Dukan Diet book.  It’s meant for those on the Cruise Phase.

Serves: 4

Preparation Time: 10 minutes, plus a minimum of 4 1/2 hours to chill

Cooking time: 12 minutes


  • 10 tbsp. fat-free plain Greek yogurt
  • 4 tbsp. corn starch
  • 4 egg yolks
  • 4 tbsp. lemon juice
  • 2 tbsp Splenda
  • 10  egg whites


  1. In a bowl, blend the yogurt, cornstarch, egg yolks, lemon juice, and sweetener until smooth.
  2. In a separate bowl, whip the egg whites until still peaks form, and carefully fold them into the yogurt mixture.
  3. Pour the mixture into a 9-inch microwave-safe pan.
  4. Microwave for 12 minutes at medium setting.
  5. Cool at room temperature for 30 minutes, then refrigerate for a minimum of 4 hours.  Let stand at room temperature for 15 minutes before serving


I’ve made crustless quiches with this same recipe.


  1. Remove the the Greek Yogurt, lemon juice, and Splenda from the recipe.
  2. Add in low-sodium ham or turkey (to your liking)
  3. Add in low-fat cheese (to your liking)
  4. Spray olive oil, lightly on the baking pan (I use a pie/cake pan)
  5. I like to heat mine in the oven, so preheat the oven to 350-degrees.
  6. Bake for 15-20 minutes or until full cooked.



Recipe Box: Dukan Diet – Lettuce-Wrap Burritos

The Dukan Diet Lettuce Wrap Burritos recipe, comes directly from the Dukan Diet book.  It’s meant for those on the Cruise Phase.

Serves: 4

Preparation Time: 20 minutes

Cooking time: 45 minutes


  • 2 cloves of garlic, crushed
  • 1 medium onion, sliced
  • 1 tbsp. water
  • 1 1/2 lbs. 93% lean ground beef
  • 1 sweet red pepper, seeded and diced
  • 1 small red chili pepper, chopped
  • 1 tbsp. low-sodium tomato juice
  • 3/4 c. tomato paste
  • 1/2 c. low-sodium beef broth
  • 8 big iceberg lettuce leaves
  • 4 tbsp. no sugar added tomato sauce, store bought


  1. Heat a nonstick pan over medium heat.  Add the crushed garlic cloves, the diced onion, and 1 tbsp. of water.  Cook until the onions and garlic become tender, about 5 min.
  2. Add the ground beef and stir continuously until cooked to medium, about 5 min.
  3. Add the sweet pepper, chopped chili pepper, 1/2 tbsp. tomato juice, tomato paste, and the beef broth to the pan.
  4. Reduce heat to low and simmer for 10 minutes, stirring often.
  5. Lay the lettuce leaves on a platter and fill each with an equal portion of the beef mixture.  Add the remaining 1/2 tbsp. tomato juice and the tomato sauce to the filled lettuce leaves.

Recipe Box: Dukan Diet – Chicken Marengo

The Dukan Diet Chicken Marengo recipe, comes directly from the Dukan Diet book.  It’s meant for those on the Cruise Phase.

Serves: 4

Preparation Time: 15 minutes

Cooking time: 40 minutes


  • 1 medium onion, sliced
  • 1/2 c. low-sodium chicken broth
  • 2 tomatoes, chopped
  • 1/4 tsp. fresh thyme or a pinch of dried thyme
  • Salt and pepper
  • 4 boneless, skinless chicken breasts, cut into chunks
  • 1/2 c. dry white wine
  • 1/2 c. slice mushrooms (optional)


  1. In a nonstick frying pan with a lid, place the sliced onions to cover the bottom and ad the chicken broth.  Simmer until the onions are golden, about 10 minutes.
  2. Add the chopped tomatoes, thyme, pepper, and salt.
  3. Place the chicken on the inions and add the wine.  Cover and allow to cook over low heat for 20 minutes.
  4. Add the sliced mushrooms and cook for an additional 10 minutes.
  5. Remove the chicken and set aside.  Reduce the excess liquid by rapidly boiling the pan juices, uncovered for a few seconds.
  6. Pour the juices over the chicken and serve.

Recipe Box: Dukan Diet – Turgloff Beef Kebabs

The Dukan Diet Turgloff Beef Kebabs recipe, comes directly from the Dukan Diet book.  It’s meant for those on the Cruise Phase.

Serves: 4

Preparation Time: 25 minutes

Cooking time: 25 minutes


  • 1 lb. 2 oz. fresh tomatoes, peeled and seeded, chopped
  • 1 clove of garlic
  • 1 lb. 5 oz. lean beef, cut into cubes (or I use beef cubes, meant for stew)
  • 1 sweet pepper, cut into 1-inch cubes
  • 1 onion, cut into 1-inch cubes
  • Celery salt
  • 1 tsp. fresh parsley for garnish


  1. Make the tomato sauce: Place the tomatoes and garlic in a frying pan and bring to a simmer.  Cook for 15 minutes.
  2. Season the tomato sauce with salt and pepper to taste. Set aside.
  3. Place the beef, peppers, and onions on kebab skewers and grill or broil for about 10 minutes, turning once.
  4. Remove the beef and the vegetables from the skewers and sprinkle with lemon juice and celery salt.
  5. Top the kebabs with the tomato sauce.
  6. Adjust the seasoning and garnish with chopped parsley

Recipe Box: Dukan Diet – Herbed Chicken Salad

The Dukan Diet Herbed Chicken Salad recipe, comes directly from the Dukan Diet book.  It’s meant for those on the Cruise Phase.

Serves: 2

Preparation Time: 25 minutes

Cooking time: 10 minutes


  • 1 boneless skinless chicken breast
  • 1 c. low-sodium chicken broth
  • 3/4 c. fat-free plain yogurt
  • 1 clove garlic, chopped
  • 1 tsp. Dijon mustard
  • 1 tbsp chopped fresh parsley
  • 1 tbsp chopped fresh chives (optional)
  • 1 1/2 c. button mushrooms, cleaned and cut into small cubes (optional)
  • 1 bunch radishes, trimmed and cut into small cubes (optional)
  • 2 hard-boiled eggs (optional)


  1. Place chicken breast and chicken broth in a small skillet with a lid.  Bring to a boil, reduce heat to a simmer, cover, and cook for 10 minutes.  Remove chicken from poaching liquid, let cool, and cut into strips.
  2. In a large bowl, mix together the yogurt, garlic, mustard, parsley, chives, salt, and pepper.
  3. Add the cubed mushrooms, radishes, the chicken, and the eggs.  Mix well.  Refrigerate until served.

Recipe Box: Dukan Diet – Custard

The Dukan Diet Custard recipe, comes directly from the Dukan Diet book.  It’s meant for those on the Attack Phase, but can be used during any phase!

Serves: 6

Preparation Time: 20 minutes, plus a minimum of 2 hrs. and 30 min. chill time.

Cooking time: 35 minutes


  • 5 eggs
  • 1 fresh vanilla pod, split lengthwise (I use about 1 tbsp of vanilla extract in its place)
  • 1 1/2 c. nonfat milk
  • 1 tbsp vanilla extract
  • 1 tsp. freshly ground nutmeg, plus a pinch for garnish



  1. Preheat oven to 350-degrees.
  2. In a large heatproof bowl, beat the eggs until smooth.
  3. Pour the milk into a medium saucepan. Scrape out the inside of the vanilla pod and add the seeds and the bean to the milk (or instead, the tbsp of vanilla extract).
  4. Over low heat, heat the milk until small bubbles appear around the edge of the pan.  Do not let the milk boil!
  5. Remove the vanilla pod (if used) and slowly pour the hot milk over the eggs, stirring constantly.
  6. Add the tbsp of vanilla extract and 1 tsp of nutmeg.
  7. Pour the mixture into 6 individual ramekins.
  8. Sprinkle each with nutmeg.
  9. Place the ramekins in a large baking pan and fill the pan with boiling water, about 3/4 of the way up the sides of the ramekins.
  10. Bake for 30-35 minutes
  11. Allow custards to cool in the pan for 30 minutes and place in the refrigerator covered for 2 hours before serving.
  12. I sprinkle one packet of Truvia on each custard before serving.

Recipe Box: Dukan Diet – Tandoori Chicken

The Dukan Diet Tandoori Chicken recipe, comes directly from the Dukan Diet book.  It’s meant for those on the Attack Phase, but can be used during any phase!

Serves: 6

Preparation Time: 15 minutes, plus overnight marinating

Cooking time: 25 minutes


  • 3 cloves of garlic
  • 1-inch piece of fresh ginger
  • 2 fresh green chili peppers
  • 1 1/2 c. fat-free plain yogurt
  • 2 tbsp. tandoori masala spice mix
  • Juice from 1 lemon
  • 6 skinless boneless chicken breasts


  1. Crush the garlic, ginger, and chili peppers completely
  2. Mix the garlic mixture with the yogurt, spice mix, lemon juice, salt and pepper, until thoroughly combined and smooth.
  3. Score the chicken breasts and coat them with the yogurt mixture, cover, then place in the refrigerator to marinate overnight.
  4. The next day, remove the chicken from the marinade and discard the remaining marinade.  Place the breasts in an ovenproof dish in a single layer.
  5. Bake the breasts in a preheated 400-degree oven for 20 minutes, or until a thermometer inserted into the thickest part of the chicken registers 170-degrees.  Turn the oven up to broil and brown the chicken for an additional 5 minutes before serving.

Recipe Box: Dukan Diet Vietnamese Beef

The Dukan Diet Vietnamese Beef recipe, comes directly from the Dukan Diet book.  It’s meant for those on the Attack Phase, but can be used during any phase!

Serves: 2

Preparation Time: 20 minutes, plus 30 minutes for marinating

Cooking time: 10 minutes


  • 10 oz. of beef sirloin steak (or beef cubes meant for stew like I use)
  • 1 tbsp freshly peeled ginger, crushed
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp oyster sauce
  • Black pepper
  • 1/4 tsp olive oil
  • 4 garlic cloves, crushed
  • Fresh cilantro leaves


  1. Cut the meat into 1/2-inch cubes
  2. In a small bowl, mix together the soy sauce, oyster sauce, ginger, and pepper.  Put the met into a dish and pour the mixture over it.
  3. Cover the meat and marinate in the refrigerator for at least 30 minutes.
  4. To cook, heat a heavy-bottomed skillet over medium heat, place olive oil in the skillet , and the crushed garlic.
  5. Remove the meat from the marinade and drain.  Discard the marinade.
  6. Once the garlic has started to brown, about 3 minutes, add the meat, and cook over a very high heat, mixing rapidly for 10-15 seconds.  The meat should be served on the rarer side (although I tend to still do medium-well).
  7. Garnish with cilantro

Recipe Box: Dukan Diet Beef Skewers

The Dukan Diet Beef Skewers recipe, comes directly from the Dukan Diet book.  It’s meant for those on the Attack Phase, but can be used during any phase!

Serves: 4

Preparation Time: 15 minutes, plus 2 to 4 hours for marinating

Cooking time: 15-25 minutes


  • 1/4 cup low-sodium soy sauce
  • 2 tbsp. Dijon mustard
  • 1 tbsp. cider vinegar
  • 1/8 tsp. fresh thyme or a pinch of dried thyme
  • 1 bay leaf
  • 1/4 c. fresh lemon juice
  • 1 lb. 5 oz. beef top round steaks, cut up into large chunks (I use beef cubes, meant for stew)
  • 4 skewers


  1. Mix the soy sauce, mustard, vinegar, herbs, and lemon juice together.  Marinate the beef in the mixture for 2-4 hours in the refrigerator, turning at least once.
  2. Discard the marinade.  Place the beef on the skewers.
  3. Grill or broil on medium until done to your liking.

Note: If you are making these during the Cruise phase, add tomatoes, mushrooms, bell peppers, and onions to the skewers!


“The world changes by the power of belief and you’re part of that change.” — Deepak Chopra

In these last three weeks, we’ve learned a lot about ourselves and how to adjust our lives to a more positive, fulfilling mindset.  This new mindset has brought us an abundance of love, trust, safety, and wholeness; or as we call it – faith.

It’s through this practice that we obtained clarity, bringing light to ourselves and others, everyday.

For me, this journey was one of positive reflection on who I evolved to be, over the last nine months.  It brought me confirmation that the path I’ve been on, has been the correct one.  It brought me clarity that I should continue to go down this path.  And, it brought me affirmation that I am on the right track, as I am positively affecting not only myself, but others as well.

These meditation challenges aren’t designed for you to take them on for three weeks and walk away.  They say forming a habit takes three weeks – make this a habit you do everyday.  Think of it as soul/mental exercise that you add to your daily workout routine.  Just as physical exercise boosts much-needed endorphins, to keep you happy and healthy, meditation can bring about the same type of feeling but one that has staying power all day everyday.

With this, challenge yourself to keep going.  Never stop pursuing the path you are now on.  Never stop believing in yourself and what you can do.  Be  the best YOU for yourself everyday.

Below are a list of great meditation apps you can use, to continue your journey.  Some are guided, some are not.  Search for each, via your mobile device’s app store.

Deepak Meditation Experience