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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Brandy,
I think you can drink as much water any time you want to. It’s the eating shortly before going to bed that can cause the problem.
Harvel
Thanks Harvel. That was very confusing reading that though, especially when I wasn’t even looking for it.
anyway, Stevia is all I use also, although out of strawberry, peppermint, cinnamon and vanilla, the only ones I like in my coffee occasionally(I usually drink it black) is the cinnamon and vanilla. I also use the big bags of stevia for my sweet tea. I was more or less very confused when reading what was on the original protocol, as my sugar free gum is what’s always hard for me to give up, but I’m going to do it for these 3 weeks starting Monday
I have 34 lbs to go, and I’ve decided I’m only doing 2 more rounds of loading(including this weekend), and then after the July round of 3 weeks, I’m calling it quits, so am hoping I’m close to my goal weight. If I have 5 or so lbs left to go after that, I have confidence in myself that I will get that off. This dieting is already getting old. LOL
Sherrie,
Sweetners.
Stevia has been known for years in South America as the leaf of a shrub. It wasn’t available like it is now when Dr. Simeons developed the diet in the 1950′s. So far as I know, Stevia is the only non-sugar sweetner that hasn’t been brought to us by the “miracle” of modern chemistry. And, Stevia is the only sweetner my wife and I consume.
I meant Janet… with the zipper. LOL
It is a gorgeous dress. I was so depressed looking for my MOB (mother of the bride dress) dress because they looked like things my mom would wear, not me! and not me after this diet! I worked too hard!
From the most awesome little dress shop. My new favorite place.
Debbie
Sherrie, watch a little bit. After Buzz dances. Brook is the hostess that talks to them after they dance.
Awesome Janet! All of it. I said the quote, but it didn’t originate with me. A friend told me that and I always keep it in mind.
Honestly, I am 52 and never felt better in my life. Obviously, this is a good comfortable weight for me.
Now, I am up today. Watching the fat today… If not, steak day here I come.
And, I too have the flatest stomach I have ever had. This diet works! Really works. The more dedicated you are to the short time frame (i did 42 days) the better. It is 42 days of my life. I can do anything for 42 days! It was like a challenge. And I won!
Debbie
Debbie, I have never watched that show, and when I click on that link, all I see are all the contestants standing there. I’m lost! Try to find another link for me. Heck, I don’t even know who Brook is. LOL And, I’m dying to see the dress
Thanks! Sherrie, LOL. I actually do, thanks to a “lift” but I don’t want to be on display at my daughter’s wedding.
My husband says to put a zipper in!
Debbie
Sounds to me Debbie that you look good enough to leave the front where it is! Brook Burke, watch out, here comes Debbie! LOL
Today is a good day, and hopefully a beginning. It is the first day since starting phase 3 that I am the same weight as the day before! Yahoo! I am up .6 from my last drop day, and up 1lb from my last day on the vlcd. I can live with this. And, knowing that steak day is very effective, if I ever reach that 2lb mark again, steak day and I will be friends!
And the surprise in it all, even though my weight is up a little bit, the inches are still coming off! I LOVE THAT! My hips measured 1/4″ less than a week ago, waist 1/2″ less, thigh 1/4″ less. I’m telling you all these measurements so you will see it is REAL losses. That is a 1″ total loss (and that’s just all I told here” but up 1lb. This diet is seeemingly proving itself again and again with me. If it works for me, I know its working for all of you as well.
Everyone, keep working at your goal. It is sooo worth it. Someone once said, and I am a believer now “nothing tastes as good as thin feels”. Last night at dinner, I was eating steak, feeling really full, pushed my plate away, rubbed my “gut” like I use to, and guess what? It wasn’t there hanging over my pants as it was just 1 month ago! In fact, I don’t have a gut anymore. (For the first time in my life, I have a flat stomach! Wished I hadn’t waited till I was old to look this good!) I had the rest of my steak boxed up, hubby and I left the restaurant and well, todays result was positive.
Two of my friends are starting hcg in the next week. I’ll keep you all posted how they do if they keep me posted. Plus I’ll keep posting my own experiences.
Ok Tania, here is the deal…. DON’T DO IT! You did it, now you know what happens. Here is how I feel about cheating on this diet, hope it helps you evaluate your goals… If you want temporary weight loss, brief feelings of euphoria and maybe a slight, temporary change in the habits that got you on this diet in the first place, then by all means, cheat away. But, if you really want lasting change, a permanent sense of feeliing healthy and a physical appearance that shows good health, and sense of accomplishment in knowing that you are doing something really good for you, then DON’T CHEAT AGAIN! I’m not yelling, I’m emphasizing. I know how hard it is, I really do. I cheated on phase 2 but found that I was defeating myself! We have enough challenges in this world and outsiders, people and issues that want to defeat us. We are only in control of our own actions, so why would you want to defeat yourself???? You don’t! No one wants to do that, but that’s what we do when we cheat.
So, I hope that this will help encourge you to really think about why you are dieting with hcg, what do you really want to accomplish and is it worth it to you. In fact, I would pose this to anyone on hcg. This diet challenges your will and determination.
If you meet your goal then you have “won” so to speak. But if you only meet your goal and then go right back to what you did before, you wasted time.
Okay, my sermon for the day. Tania, keep checking in, I really only want to help and encourage you to stay on track. Don’t get discouraged if the scale isn’t friendly to you the next few days. Just reset your mind and keep going!
Debbie,
the dress is awesome! You rock!
Sherrie,
Thanks for your opinion, but that is your opinion. I know SEVERAL people who have gone over the 6 weeks and had no issues what so ever. Stabilized great and are doing wonderfully. They have done this protocol many times and not had any issues.
I’m at 102 days. I took 3 – 1 week breaks, and a 10 day break for vacation and several cheat meals due to my Embassy work functions I had to attend. I have lost 35 pounds so far. I know people will see 35 and think that isn’t a lot in 102 days but with all my breaks and such it comes out to around 50 days which I’m very happy with. I plan on going until I release all I want to or until July when my vacation is.
But thanks fy
No. Champagne metalic, This season premiere, show number one.
Debbie
I pulled that site up but still couldn’t find it.
Is it the black dress? The first picture was a little skimpy outfit, I knew that wasn’t it. LOL
Brandy, you can drink all the water anytime you want. With my drops, I do have to wait for 1/2 hour after the drops before I can eat or drink anything, but that’s the only time I can’t have anything
Harvel, Thanks for the info… I had been told that I couldnt eat or drink after 7 pm. I understood the eat part of that but was confused about the drinking. I thought I could drink all the water I wanted any time I wanted.
Hi Heather, I am doing the shots. I havent really had any hunger problems, other then I waited to longto eat dinner this evening… I am hoping that the lemon water will help settle my stomach tonight. I am looking forward to tomorrows weigh in =)
Thanks.
I was trying to post the link to my mother of the bride dress. After I ordered it, saw it on Brook Burke on Dancing with the Starts episode one. Checking it out, google the show and search for episode one of this year.
Had my final fitting. LOVE my dress. They are stitching up the “neckline” to an appropriate spot.
Debbie
Five hundred dollars? I think I spent less than $90 for everything. I got the HCG, alcohol swabs, needles, mixing syringe, and vial. Once you do the first shot yourself, it’s cake. I watched a youtube video on mixing and injecting. EASY PEASY.
Debbie
I have all kind of sites that have calorie counters and I keep them on my favorites.
I haven’t counted calories at all on p3, it says that’s not necessary, just to eat until you’re comfortable and stay away from the sugars and straches, then weigh yourself every morning. I have no written down one thing this time nor have I counted one calorie. I guess if I would have put any weight on then I would have started. I pretty knew pretty much in my head what I had for the day. I knew my b’kfast was always anywhere between 450 and 500 and I was losing still(as I know I’ve said, YEAH).
I’ve been taking potassium since right before I started loading on this diet. I’ve luckily not had any cramps, not even toe cramps, which is unusual, but nice for me
Have fun at the shower
Had the fitting for my mother of the bride dress
I love it! And, the salesman said how skinny I was. Wow, that was a change. LOL
So, the first episode of Dancing with the Stars, Brook Burke had my dress on! Couldn’t believe it! If you’d like to see, http://abc.go.com/shows/dancing-with-the-stars/episode-guide/season-premiere/404188
Now, I am having the front stitched up to an appropriate spot!!
Debbie
Hi All,
Sherrie, you’ll do great. I hear you know and laugh… See why I stuck to the plan. I really wanted to accomplish the weight loss and be done. Not sure we are ever really done.
Hope everyone is doing well.
My first week of p3 is going ok. I need to count calories and I am bad at that. Need something simple to look them up in. I was up .6 today. Still down 1 from last shot day. I’ll see how I do tomorrow. Part of my issue today was NO sleep. It was an awful night. I had a cramp in my foot and my calf for 3.5 hours! I was miserable. Finally took potassium, and felt better in a while.
Too tired to function today and tonight.
I’ll check in tomorrow. Sunday is my daughter’s wedding shower.
Debbie
Sweetners
Okay, I had just gone on pounds and inches as I was wanting to look up some stuff as far as veggies go on the original protocol.
When it says 1 T of milk allowed in 24 hours, it also says this
Saccharin or other sweeteners may be used.
Now, I was told it said only stevia or saccharin(sweet and low). So, now my question is if he says saccharin or other sweetners, why have we all been told otherwise? Also, it says no gum, but, back 50 years ago, there was no sugar free gum, and so therefore, if we can have the sweetners, I would think we could have sugar free gum if the calories were counted as there is no real sugar in it..What are all your thoughts on this?
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