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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I think, without running in there to look at my journal again(LOL) I lost around 22 lbs on p2. The first 3 weeks was 15 of it, but would have done a lot better I know if I would have stuck with the protocol. I have lost 6 more since being on p3, which I’m elated about, although, my 160′s will go bye bye again this weekend.
No, never had imitation crab, infact, I didn’t even eat any of my shrimp or crab meat, as with crab I need my melted butter, and with shrimp, I make a mean shrimp sauce, but it has ketchup, horseradish and pepper and I knew the ketchup was a no no. I think this time, I’m going to be eating mostly chicken again and hamburger meat or some other lean beef. I will be elated if I can get 15 or close to it off this time and then I’ll have one more round starting the weekend of July 4th(load days) again.
Wow i guess it does mess with the stomach when you go off track. Thankfully i’m feeling ok. How much weight did you lose the first time? I think any weight loss is an amazing accomplishment because of the fact it’s so hard and not to mention when you go on VLCD’s such as this one. It’s just not easy to rid yourself of a habit. Excessive eating is an addiction just like drugs and alcohol so to go cold turkey and eat barely anything, that alone is very impressive and anyone who does this should be proud of themselves for even wanting to get on board so it’s understandable that sometimes people “cheat”. It’s hard not to because that’s what we’re used to. You seem to be doing just fine regardless of the little bumps in the road. Good for you Sherrie! And thanks for helping and supporting everyone. I’m going to do the plan again in July. This seems to be working for me, even with the mishaps.
Did you ever eat imitation crab? Are we allowed to? I bought somet the other day and haven’t eaten it yet because i wanted to make sure.
Hey Tania
Well, .4 is heck of a lot better than 1 lb. I just went and looked in my journal, I went up a little over a pound, but then didn’t lose anything for 3 days and then I went down just a little the 4th day. My problem was after I was up all night after eating b-day cake with diarrhea all night, you would think I would have learned, but I didn’t. I cheated a few times on p2 and that’s why my weight slowed down so much. I ended up going the whole 6 weeks, but never again. I know I can go 3 weeks without cheating, and although I think I could go 6 this time and be okay, I don’t want too. I like doing p2 then breaking it up with p3 for 3 weeks(which I have been losing still on p3). I always loved sweets and I haven’t even craved any for maybe 1 1/2 to 2 weeks now maybe. I do have to admit I’ve been bad on p3 about eating the same things(like tuna fish with a little mayo the last few days), so next time on p3, I’m going to eat a little differently and add some different proteins. I’m also going to make up my menus for a week at a time on the p2 this time, which I may just work on some tonight so I can get my stuff Sunday night. I’m just hoping my 2 load days this weekend don’t throw me in to the bathroom again.
OMG SHERRIE!!! I’m such a knob!!! (Aussie slang for idiot). I got my numbers totally confused!!! Technically i gained .4lbs which is still disappointing but way better than a full one pound!!! Phew! I feel like such a fool to not have read it properly. It’s not so bad, but i’ve learned my lesson!!!
Ok so Sherrie, how much weight did you gain when you went outside the protocol in your 3rd week? How far did you go??? Were you able to lose it again? Did the foods you eat make you sick? I’m so curious. Either way you’re still doing so well on this treatment. You’re very inspiring and you should be really proud of yourself! It is definitely an intense diet plan. To go from thousands of calories to just barely 500. It’s great to have even gotten through 3 weeks worth. I think sometimes to fall off track the first time around isn’t so bad because it’s very hard to do and you learn from your mistakes. Look at you now! You’re so close to your goal weight! Regardless, i still need that kick in the butt so go right ahead hahahahaha! I’ve seriously learned from my lesson! I have a theatre degree, so i’m defintely no mathemetician!
Hey Tania, I remember you, as I had said I had also lost 9.2 my first week(I’m getting ready to go in to load days again tomorrow). First of all bend over and let me kick you in the rear! Then I will bend over and let you kick me for cheating 3 weeks in to mine last time(I’m doing it 3 weeks this week and I’m not going to cheat)
Don’t do a steak day, those are for p3 and p4. I wouldn’t even do an apple day, as this weight will come back off. You may stall for 3 days, but just get right back on the horse and you will do fine!
It’s hard, any time you’re trying to lose weight it’s hard, but you will get your weight off, and the better you stay on it, the quicker you will lose and hit your goal.
Hi everyone!
So great to read about all of your successes in weight loss. It’s so inspiring and i hope to lose just as much weight in the very near future. With that being said… *deep breath* i had a cappuccino, 2 corn chips with 7 layer dip and now i’ve almost gained 1lb. Now i’m not crazy upset or dwelling on it because i put myself in this situation to begin with and i’ve accepted it. The thing is now, should i do a steak day or an apple day? Which is best? I’ve been on the VLCD for a week and “had” lost 9.2lbs. My brother and law came to visit and we went to the beach and i didn’t bring my food with me. I hadn’t eaten anything until 4pm when we got home. I almost let go and bought a burger when we stopped to get the boys food, but i didn’t and i’m glad i got through it. When we got home they wipped out the 7 layer dip and i just could bare it anymore with the smell of the burgers, the fries… so yeah. I’m disappointed in myself however, i’m so glad i didn’t do the burger thing and do major damage.
Anyway so yeah. I guess i cheated and that’s that. But i want to stay on this thing. I have 2 weeks left. What should i do? Get back on track, or do an apple or steak day?
Thanks everyone! (Feel free to go as hard on me as you want. I need to and WANT to hear it). I’m one of those types who can handle constructive criticism. So no hard feelings on my part
Donna you crack me up. Thanks for the laugh and tips.
Milisa, actually 2 load days, yesterday and today, tomorrow start the 500 calories. I’m on homeopathic also and was last time. I will load for the 2nd time again tomorrow and Sunday
I am on day 2 of loading…. I am sooooooooooooooo full. I have homeopathic drops and it says 3 days to load? So I guess thats what I’m gonna do
Heahter, please don’t do that. Once you go over 6 weeks on that diet, your body will get immune to it, hence, another reason for p3. Once you’re immune to the drops, you will lose weight, but you are losing muscle not fat. You don’t want to do that. I had almost 61 lbs to lose(originally 58, but changed my goal). My first 3 weeks I did good on the diet, but then I did a big no no and got the urge to cheat and I did, so my last 3 weeks of the 6 weeks was not good. I have been on p2 now for 2 1/2 weeks and have lost 6 more pounds. I will start load days again tomorrow and then stay on p2 for 3 weeks before I go back to p3 again. I know how you feel, but I also know what’s best for you. Please don’t stay on it until you get it off. I myself feel that if anyone goes past their 6 weeks, they’re going to be afraid to go off the drops and when they finally do, I think that the chances of failure are going to be higher(if this makes sense) Just my opinion
Welcome Angie. Everytime I see your name now I’ll be singing the song “Angie, Angie… When will those clouds all disappear?” Or maybe i’ll change it to “When will my big booty disappear?” I think the green tea is fine. Blech. I hate green tea. Sometimes I put a dash of pure vanilla extract, cinnamon and Stevia in it. Now I just drink Chai with Stevia and pop a Green Tea capsule.
Brandy,
The only “rule” I know of is not to eat within 3-1/2 hours of going to bed. But, then that is good advice whether or not you are on a diet.
Harvel
I am taking the homeopathic version and I don’t think you can develop an immunity when there are very little hormones. I just know as time goes on you need to less drops to accomplish the same weight loss.
Ladies, I love all the support and great tips you give. I am on day 4 of the 500calorie diet and I have to say its not too bad. I am down 5.2 pounds. The hardest part for me is the no soda or gum. I am Not a coffee drinker so I have been having green tea and water every morning. Can we have the flavored green tea that Lipton makes or is there something I can add to my water for something different?
Angie
i read about developing an immunity toward it without going off. is that unusual??
I personally am staying on hhcg until I drop all the weight I want/need to. I know several people who have stayed on for long rounds as well with no adverse side effects, other than dropping unwanted weight. It takes a lot of determination to stick to P2 for a long time though.
Have you read Pounds and Inches Sam? The protocol is VERY strict. No processed foods. The idea of the diet is to reset your metabolism by ridding your diet of all the crap food. It’s one protein and veg. per meal with no additives other than what’s listed on the protocol. It’s necessary due to the chemical interaction the certain foods create. If you want to do frozen diet meals then HCG diet is not going to work for you. Weight Watchers and Nutrisystem do allow them, but you won’t get the same results. Good luck!
what is the feedback on how long to stay on hcg at one time?
Hi Brandy. There is no schedule, you eat when you want to. I split up my meals throughout the day, that works best for me. I tend to snack on my veggies throughout the day rather than eating them at a meal. t keeps hunger at bay (again for me). I drink water through out the day as well. I tend to stop about 1 hour before bedtime so I’m not up all night going to the bathroom. Are you doing the homeopathic drops, rx drops or rx shots? I have found that the longer I am on the protocol (I am going until I drop all the weight I want) I tend to need less drops through out the day. I started at about 15 drops 3x a day. I’m down to 10 drops 3x a day. Listen to your body. If you are on the protocol for a while and tend to notice you are hungry, you should think about lowering your water. Make sure you get plenty of sleep and water in. I notice if I don’t get enough of either I will go up weight or stall.
Janet,
Thank you
Sherry
Hi there. No I’m not at my goal weight. I’m 127 now and wanted to be 122 by next Friday (which puts me at the high end of my weight range). Today is already Day 28. I’m stopping the drops on Tuesday.
Ok, close your eyes and picture this… me having a tantrum like a 2 year old screaming “I don’t wanna do an apple day!” I did an apple day last week and I did lose one lb. I stayed steady all week only to have gained 1.5 lbs. now. I still have incredible hunger, although today seems to be a little better. Yesterday I went off protocol a bit and had a little more protein and 30 extra calories, so I’m sure thats the reason for the weight gain (today anyway). It just seems like I keep struggling to get down past 125 and it’s just not happening. Wah wah wah. Nothing for a whole week now, just more weight. My new jeans from the Gap aren’t going to expand on their own so I need to get less junk in my trunk LOL.
Sherry, awesome! You are doing fantastic. Keep up the good work.
Donna,
I am at my goal weight. Will you be at goal when you hit phase 3? I wonder if it’s different when you are at goal? Or if you are still going to lose???? I have noticed that those that have a little more to lose seem to lose more, faster, in every phase. That makes sense because I know the body slows down once you get to your “statistically correct” or close to the statistically correct weight. I’m sure there is a good reason for 3 weeks on phase 3. And somewhere I think I read, in fact probably in Pounds and Inches, that you can expect wild swings during phase 3. I guess I’ll go back and re-read. That may just be the encouragement we both need.
Sorry you have gained. You must be retaining water. If I were you, I’d do an apple day, simply out of frustration. I did an apple day on my last day of drops. Not sure if you should or not. Maybe that’s why I’m not stable on the scale? No, that can’t be it, I do remember we are suppose to move around during this phase.
I’ll go read and get back to you.
You have done great so far, so keep up the good work. Remember, muffin top only looks super appealing on …… a muffin! LOL
I am new to the whole hcg diet. Today is day 2 of the 500 calorie diet, I was down 4.7lbs this morning. Yesterday wasn’t bad at all, but I did not get my full 500 calories in. I am also a little confused about the eating schedule, like what time should lunch and dinner be, when do I have to stop drinking water in the evening? All advice to make this a successful journey is appreciated.
Hello everyone! Today is day 12 on the HCG, I have lost 11 pounds so far and 3 inches off my waist! Monday I go for my 1st offical weigh in since I started the diet and I can hardly wait (hope my scale is right). I notice the constant hunger is gone and I find it hard to finish my meal without being full. My goal is to to lose 30 more pounds. I am just afraid from all the stories I have read and heard that I may have to do another round of the HCG to do so. I know that I cannot afford another 500 dollars so hopefully I can pull it off.
I have not cheated at all. I did make one small mistake, I was getting saltine crackers for my son to help ease his upset stomach (this happened a week ago), out of habit I took one cracker and stuck it in my mouth and started chewing. I realized what I did and spit it out!! That was the one and only time I messed up, LOL. Well good luck to everyone and I will check in again after my visit
Have a wonderful weekend!
Sherry
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