Here is a breakdown of the approximate calories of each food allowed during the HCG diet. As a refresher, HCG, short for Human Chorionic Gonadotrophin is a hormone found in pregnant women that when taken allows a person to survive on a low calorie diet (500 calories a day) and in which case they are able to lose on average about a pound or two a day, all while maintaining a healthy physique and not experiencing the usual hunger pains that accompany many diets. Read “How I Lost 40 Pounds in 40 Days” for more information on this astounding diet.
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The actual food consumption consists of lunch and dinner (no breakfast) and the following items per meal:
- 3.5 ounces of selected lean meats (see below)
- 3.5 ounces of selected vegetables (see below)
- 1 Grissini Breadstick or Melba Toast
- Selected fruit (see below)
You are encouraged to drink lots of water (I averaged over 100 ounces a day) and you can drink all the coffee and tea you want as well as moderate levels of 0 calorie diet sodas.
And now for the calorie count of allowable foods.
Fish (avg 98 calories)
- Cod (3.5 oz) – 83 calories
- Crab Meat (3.5 oz) – 100 calories
- Flounder (3.5 oz) – 90 calories
- Haddock (3.5 oz) – 88 calories
- Halibut (3.5 oz) – 110 calories
- Lobster (3.5 oz) – 98 calories
- Red Snapper (3.5 oz) – 110 calories
- Shrimp (3.5 oz) – 110 calories
- Tilapia (3.5 oz) – 94 calories
Additional white fish are listed at the bottom of the page.
Very Lean Beef (avg 152 calories)
- 93/7 Lean Ground Beef (3.5 oz) – 150 calories
- Cube Steak (3.5 oz) – 160 calories
- Sirloin Tip Side Steaks (3.5 oz) – 130 calories
- Top Round Steak (3.5 oz) – 166 calories
- Tri-Tip Steak (3.5 oz) – 154 calories
Chicken
- Chicken Breast (3.5 oz) – 87 calories
Veal (avg 114 calories)
- Veal, sirloin (3.5 oz) – 110 calories
- Veal, loin chop (3.5 oz) – 117 calories
Vegetables (avg 18.8 cal)
- Asparagus (3.5 oz) – 20 calories
- Asparagus (2″ tip) – 1 calories
- Asparagus (small spear) – 2 calories
- Asparagus (medium spear) – 3 calories
- Asparagus (large spear) – 4 calories
- Broccoli (3.5 oz) – 34 calories
- Broccoli (1 cup – 88g) – 30 calories
- Broccoli (5″ spear – 31 g) – 11 calories
- Celery (3.5 oz) – 15 cal
- Celery (medium stalk) – 6 calories
- Cabbage (3.5 oz) – 24 calories
- Cabbage (1 cup shredded) – 17 calories
- Cauliflower (3.5 oz) – 22 calories
- Cauliflower (1 cup) – 28 calories
- Cauliflower (3 flowerets) – 12 calories
- Cucumber (3.5 oz) – 12 calories
- Cucumber (small) – 19 calories
- Cucumber (medium) – 24 calories
- Cucumber (large) – 34 calories
- Cucumber (English long) – 60 calories
- Lettuce, all varieties (3.5 oz) – 20 calories
- Lettuce, all varieties (1 cup) – 8 calories
- Lettuce, all varieties (small head) – 32 calories
- Red Radishes (3.5 oz) – 12 calories
- Red Radishes (one medium) – 1 calories
- Spinach, raw (3.5 oz) – 20 calories
- Spinach, raw (1 cup) – 7 calories
- Spinach, frozen (3.5 oz) – 23 calories
- Spinach, frozen (1 cup) – 41 calories
- Spinach, cooked (3.5 oz) – 31 calories
- Spinach, cooked (1 cup) – 48 calories
- Tomato (3.5 oz) – 20 calories
- Tomato (cherry) – 3 calories
- Tomato (plumb) – 11 calories
- Tomato (small) – 16 calories
- Tomato (medium) – 22 calories
- Tomato (large) – 33 calories
Fruit
- Apple (small) – 55 calories
- Apple (medium) – 72 calories
- Apple (large) – 110 calories
- Orange (navel) – 69 calories
- Orange (Florida) – 65 calories
- Orange (California) – 59 calories
- Strawberries, 12 large – 72 calories
- Strawberries, 20 medium – 80 calories
- Pink Grapefruit (California) – 92 calories
- Pink Grapefruit (Florida) – 74 calories
Bread
- Grissini Breadstick (3 g) – 12 calories
- Melba Toast (3 gram) – 12 calories
- Melba Toast (5 gram) – 20 calories
White Fish List
- Ayr
- Cat Fish
- Cod
- Coley
- Dover Sole
- Flounder
- Flying Fish
- Haddock
- Hake
- Halibut
- Hoki
- John Dory
- Kalabasu
- Lemon Sole
- Ling
- Monk Fish
- Parrot Fish
- Plaice
- Pollack
- Pomfret
- Red & Grey Mullet
- Red Fish
- Red Snapper
- Rock Salmon/Dogfish
- Rohu
- Sea Bass
- Sea Bream
- Shark
- Skate
- Tilapia Turbot
- Whiting
Keep in mind that all the above calorie counts on meats and vegetables do not include any sauces, salad dressing or butter. You are in fact encouraged not to us sauces such as barbecue sauce, A-1 Steak Sauce, etc., on meats nor any salad dressings on salads or butter on vegetables.
One trick I learned in phase two of my diet is that I could use Louisiana Hot Sauce on chicken as it has zero calories. That has helped immensely and because it is spicy, you feel fuller. I also use Balsamic Vinegar on Spinach salads which is quite tasty.
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{ 5071 comments… read them below or add one }
I am on day 22.
I started at 142lbs (gained 4 on load days).
I’ve lost 14lbs, I’m now 128.
Tricks I’ve learned to stay on track:
1) Have 5 mini-meals
10am – fruit
12pm – protein
2pm – veggies
4pm – fruit
6pm – protein/veggies
2) Whenever you get hungry, chug water.
3) As a treat, chew up sugar free gum (not more than 3 per day, 5 cals each)
4) Another treat: 2 diet sodas per day, or another cup of coffee or tea.
Favorites:
- 1 cup of egg beaters, with spenda and cinnamon.
- cut up 3.5 oz of onions and fry in a pan with Pam spray (or steam) and put in Fat Free chicken stock (can = 10 cals)
Hi kaylynn–the meat part is really getting to me. I tried shrimp last night and it really did nothing for me. I was never much of a meat eater and having meat twice a day is not something I crave. I can however eat the veggies and fruit more easily. I had read on other sites where for vegetarians there can be substitutions such as a very small amount of cottage cheese, or eggs? You may want to look at alternatives? How is the weight loss for you as I’m behind you, only on day 7
I have been on the HCG Diet for 10 days however the thought of chicken beef or fish are starting to make me lose my appetite. Is there anything else I can eat or do? Right now the only thing that sounds good to me is fruit . I have strictly been following diet and don’t want to mess it up any suggestion i think i could go all and only eat fruit I know i need more then this Help!!
Great to have found this site—thanks for the calorie count. Two questions–can you eat deli lunch meat or is that too processed? And why isn’t turkey breast included with chicken—it’s white meat? Appreicate any feedback
Today is day 4 on the diet and I lost another 2 pounds for a total of 6 pounds. Eating Orange Roughe again today. I bought 10 of them so I will be eating for a few days. I thought I would get this weekend shrimp and maybe crab meat. My skin is soooo dry is driving me crazy not using body or face cream.
Well, although I am not an expert I ate orange roughe now 3 days out of my 3 days on the diet. Everyday for lunch on this week I had orange roughe and I have lost 4 pounds so far in 2 days really since today is day 3. I have a scale and weighted the fish and had 3.5 ounces in each serving.
I compared the fat and calories in the Orange Roughy and found them to be the same if not lower than several of the fish that are listed. I there an expert in the house that can put this issue to bed?? I really like the taste of the Roughy better than many of the other fish!!!
I am eating Orange Roughy. Today is day 3 of diet 5 counting the load days and I have lost 4 pounds already. I haven’t been hungry, has been great. I am injecting B12 every day as well. I ate the grassini bread the first day but no yesterday or today. I am not eating the 500 calorie a day. Is hard to eat all my vegetables but I am eating some with each meal not enough I think. I do drink more than 2 litters of water every day plus a lot of hot tea. I am not using body or face cream but I do need to put some in my hair hope it doesn’t affect in the long run. I am using the crystal for deodorant, I work in an office with air conditioning so is working out for me. My doctor told me to use salad spritzer and to eat 3 egg whites for breakfast but I haven’t eat them yet.
@doeadear – It is not on the list above so I’d say no on the Orange Roughy.
Hello, Thank you for this site,and the calorie info. Question: can I eat orange roughy?
Thanks for your time & replies folks!
Well, I don’t know about anyone else, but I’m on day four of the diet, day six of the protocol if you count the load days. I’ve lost 5lbs so far. I’m trying to work my way from 186.5lbs back down to 145 lbs. I’m 5’8″. Day one and day two of the actual dieting, I was so hungry I could eat paint off the walls and rocks off the ground! I literally felt sick on the morning of day two. I was weak and tired. I got a second wind after I was able to get to the office that morning and eat an orange, but it was still tough. Yesterday and today I’ve been somewhat hungry, but nothing compared to the first two days. Does this get better? I see people writing about how they are having trouble eating all there is to eat. Are you kidding me? When do I get to that stage? This has to get better soon or I’m going to lose my will power and quit and I don’t want to do that. This is definitely hunger and NOT cravings I’m feeling. I know the difference. My stomach is doing flips with stomach acid. I am not doing a variation of the protocol. I’m on 500 calories, just under, and am taking 200IU of HCG injections daily sub Q. Ahhhhh……help! I want to get back to being me!
I have been on the diet for two weeks and have not lost ten pounds but getting there…I found out why I was hollowed out hungry all the time…I had forgotten the drops three times but was advised to stay on the 500 count, when I probably should have started over…I also take thyroid medication and have learned my weight loss will be more gradual. When you think about it though, even at .77 lbs a day, it is pretty amazing…compared to other diets that don’t work. I am not obese, just middle aged, hormone challenged and can’t wait to fit back into my thinner clothes.
Oh, and Cindy, I use malt vinegar and balsamic vinegar. Balsamic has some sugar naturally but it’s a very small amount.
I’ve lost 30 pounds on this diet in 4 weeks. Tomorrow is my 4 week checkup with the doc. I’ve had an extremely hard time getting all the food in, but lately I’ve been eating the melba toasts and cutting out protein because I can’t STOMACH fish or chicken or beef anymore. I can’t tell you how hard it is to eat. And then the lingering smell of cooked meat in my house is nauseating. Have any of you had a hard time downing the meat? Any suggestions? I’ve felt weak lately and I think it’s cause I’m eating everything but the amount of meat I should be. Also, Cindy, it says you don’t have to have exactly 500 calories. If you want to omit things you can, but after you do that for a while you get really weak. Your body kind of needs the 500 just to not feel like a walking zombie.
Hello
Today is my first day on the 500 calories…whew, it’s tougher than I thought it would be. What about the sugar-free jello cups? They have nothing in them and they are only 10 calories. Also, when I add up all eight items, it only totals 486…do I have to get to the 500? Will it make a difference if I don’t? Thx
Hi, I just started the hcg diet 3 days ago and am a bit confused. it appears there are slight variations from the original Dr. Simeons Protocal and I do not want to mess up. I have been weighing out my 3.5 ounces of protein for each meal and have added my 2 fruits for the day. The rest of the 500 calories I make up in the vegetables…it is A LOT of veggies! I am under the impression that for best weight loss you MUST eat 500 cals a day…correct? Will I quit losing as fast if I eat fewer veggies? Can I really have all sugar free vinegars? And don’t you have to stick to a small apple and just 3 ounces of berries per day? Thanks for your help.
psu3182, When you start exercising you start retaining alot of water. This is your bodys way of reparing muscles. She may be loosing and the water is effecting the scale. She can try measuring to find out.
A question for anyone willing to answer: Are you exercising while on the diet? My mom and I were both losing very well and she began riding a stationary bike for an hour per day and her weight loss slowed down, while mine kept steady at about 1/2 to 1 pound per day. I wasn’t exercising at all and it’s not as though she was building extreme muscle riding a bike… Any input?
I’ve done the diet several times now, and I’ve found that it’s definitly just cravings that I have, and not actual hunger. It helps also if I stay away from the smell of food; sometimes the smell can be more tempting than actual hunger! I stick to a strict 500 calorie diet and on most days I have to force myself to eat the two fruits, salad, and meat. I’m never hungry on the diet and I’m normally a person who is hungry constantly and snacks all the time.
I’m about to start this diet, but i am very anxious about being hungry all the time.. The guy who I purchased it from said that I shouldn’t be that hungry, but I will have to fight some cravings.. What have others experienced?
Can I eat Orange Roughy? Thanks alot!
Pamela
wow, I’m on the diet and was instructed that I could eat Breakfast, lunch and dinner. Also that I could eat 5oz proteins. I was losing over a lb a day until my day 5. Now I am losing oz per day. Very discouraging. Am I eating too much? I’m on 750 cal. I’m thinking of cutting back after reading info on this website. Any advise would be helpful.
Thanks,
Erika
@caroline – Actually if you look above, it is on the list and is an acceptable food to eat while taking HCG.
Why isn’t broccoli listed on the list of foods my doc said I could eat on the HCG Diet and it’s on this list?
Thanks for this little referance guide. It was just what I was looking for. I was trying to fidure out how much of each veggie you are supposed to have with the 100g of protien. I’m going to link it from my blog. http://pennywisemama.blogspot.com I’m doing the HCG diet also!