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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Jim,
No, we didn’t cheat, per se. However, we sure have been eating well! The first night of Ph3 was 8 LARGE Florida shrimp with a nice salad with almost every vegetable you could think of in it along with some cheese and hardboiled egg. We didn’t break the 2 pound barrier the next morning, but it was close. Hang in there. The pay-off is worth it. This is the only weight reduction plan I know of that has a better than even chance that what we lose is gonna’ stay lost.
Dionne,
We too were afraid of the increased calories in Ph3. Turned out not to be a problem. Watch the scales and take corrective action if you go beyond the 2 pound gain or loss. You’ll think you’ve died and gone to Heaven! We don’t even miss the sugar and starches. The enjoyment of being able to eat most anything else is just too great. My wife needed a steak day early on and I have had to adjust my calories upward three different times. Bounced off of 2,500 one day just to get back into the 4 pound range.
Dionne, again,
We like the “Sweet Leaf” Stevia, especially the flavored liquids. I have heard others comment about teh Truvia. Also, I think it has some sugar in it, probably in an attempt to tone down the taste.
Amy,
All I have to say about the cupcakes is, “Let the person who has never cheated on this diet throw the first stone.” I think you are safe. Just climb back on the horse and ride it out.
Harvel
Harvel,
Thank you so much for your information. I really appreciate it. It helped quite a bit. Did you and your wife ever cheat on phase three? I haven’t yet, but I teach school and when my students are eating chocolate cake you don’t know how hard that is. Oh Well I have made it this far, so what is another 2 1/2 weeks when I can add starch and sugar especially Bread (100% whole wheat)
Amy, Ooooh, I’d love to have a cupcake. Wait – scratch that – make it a pizza! (of course, for the past 2 weeks I’ve been partaking only through my olfactory senses… but it is quite a torture when my boyfriend brings home great food)
By the way. KEep posting the info about phase 3. I’m starting soon and I am SCARED, SCARED, SCARED.!!!
I know everyone says to stay away from artificial sweetener (Even though Simeon says you can use saccharin). I bought some of that Truvia or pruvia or whatever it is. . . made from the Stevia plant.
All I can say is. . . EEEEEWWWWWW!
ONe package is supposed to be like 2 teaspoons of sugar. Into my iced tea went 1 packet. ICK! I added another. Yuck! I added a 3rd (which by now would be 6 teaspoons of sugar). . . . Blaaagh!
It tasted like I was just continuously adding little packets of dust to my tea.
I may just have to suffer the consequences of the saccharin because if I cant have my 60 ounces of iced tea daily, I will never get all my fluids in.
LOL Amy!
We are not a judge or jury. It’s tough. Forgive yourself immediately and jump back on the bandwagon. It is well worth it in the long run. Try to think of things, week by week.
Good luck!
Debbie
Ok – true confessions here!!
Day 8 of injections, Day 6 of VLCD, with a skip yesterday – during which I was VERY hungry!! – so…
I just ate two, yes two!!, birthday cupcakes!! Shame on me!! I dread the scale tomorrow –
Please forgive me, as I am hoping that my confession eases some guilt and I do not start a downward trend, which often happens with me and diets.
Thanks for letting me get it out there,
Amy
Mkg,
Who’s counting? Every single one of us! Every day.
Harvel
Thanks Harvel….I needed that…tomorrow it will be 7 days…but who is counting?
i forgot to add my email adress for any suggestions or recipes: jhathay10@msn.com
thanks again to all of you
Amanda T.
Great for you Sister-Pie,
20 lbs – so amazing. It is amazing how many people I have joing the HCG livestyle and changing theirs. Glad it has been a blessing for you.
Enjoy Phase 3 – like me, it is amazing the joy of Cheese, Milk, and Creamer. It was worth the wait, but oh so nice to add those items back in.
I have 4 days left on Phase 3 – 3 week adding in items. I have barely increase excercise (kind of) walking when I can. I have maintained and still fluctuate between a lb or two from my last injection weight. Very Impressed, I must say. Not like the normal diets, when we get off and it all comes right back on as we watch in horror. This is still wonderful and still getting people stopping me asking me how I have done this. Amazing to tellthe story, as right now, I do not even feel like I am on a diet.
Amanda T,
I don’t know of any reason you can’t eat a steak once in a while on Ph3.
Mkg,
Hang in there. You don’t have long to go. Cream in your coffee and a glass of dry wine now and again are OK on Ph3. I drink my coffee in a pint cup. I add 4 or 5 drops of chocolate Stevia and a tablespoon of heavy whipping cream to my first cup in the morning..Yum! Won’t be able to do that when we go back on the HCG-VLCD.
HJ,
We need your email address if we are going to send you recipes or tell you where you can get them. Look above in this blog site. There are a number of very good recipes that folks have come up with.
Harvel
hey I am on day 3 and i need some variations for new stuff if anyone has any ideas or reciepes will you please send me some.
thank you
I’m very impressed with all the people that love this diet. I personally think it is the hardest and most boring diet I have ever been on. It is also the most successful one. I am very tired of cooking every day and totally miss the socializing I’m used to. My husband has been very supportive thank God or I wouldn’t have gotten this far. I’m in my last 8 days and praying that I stay the course. I have not cheated once but am very very tempted. I too like some of you just dread another piece of chicken or fish. I haven’t eaten beef in years and have even tried that 2x’s a week. All I really want is cream in my coffee and a glass of wine.
Thanks Harvel!
Okay so I will watch my weight and hopefully never go up over 2lbs of what I weighed this morning to induce the dreaded steak day….although a big one sure sounds good right now!!
Best of luck to all, I’ll be watching the boards while I am on PH3, for those on PH2, STICK WITH IT, IT WORKS!!!! I can’t wait to start PH1 again to drop another 15 to 20lbs, easiest diet ever
Amanda T,
Three days or 72 hours? I looked at Dr. Simeons’ book, pg 48, “Concluding a Course,” where he says, “When the three days of dieting after the last injection are over… .” That would make Wednesday the last 500 calorie day. Thursday would start the 1500 calorie three week stretch.
This is based on his findings that it takes about 72 hours for the HCG to clear the body.
Congratulations on your progress!
Harvel
Thanks for the response. It is nice to know that I can just start right back at it when I get back.
I have been on the HCG w/ VLCD now for 7 days with no hunger and feeling great. Until late last night. My stomach started growling and has been growling for the last 12 hours. I even took my HCG about 4 hours ago. Does this mean it is time for me to increase my dosage? It is almost time for lunch now but just worried that I am going to deal with that every night.
Sandi, Definately dont be discouraged by us that have lost alot. You also have to look at that I have 140 lbs to loose to even reach my healthy weight range. So I have alot more fat to loose. Just keep at it, you will start seeing more results.
Day3 vlcd down 4lbs no gain during load
Yeah..
hhcg no hunger.
You did great. Keep up the good work.. You must be so proud.
Okay, I am officially done with PH2, I took my 23rd HCG injection on Sunday morning. So now I’m confused if it’s 72 hours from last injection, or if it’s 3 days after the last day of HCG?
Sunday- HCG 500 cal
Monday No HCg 500 Cal
Tues NO HCg 500 cal
Wed No HCG ??? 500 cal or 1500?
Oh and I lost 20lbs, so I’m pretty darn proud of myself, looking forward to Sept 25th when I can gorge and start again to drop another 20. I have Vegas in March and I want to have lost 75lbs by then
Thanks to all for your inspiration, I couldn’t have been successful with you ( esp you Jenn S)
Jim,
My wife and I are in week #3 of Ph3. We have both gained and lost during this period. The key is to stay within 2 pounds above or below the ending weight, in your case, 259#.
Any fluctuation within that 4 pound range is OK and will happen. If you go above 261, even a little bit, do a steak day–that day. If you go below 257, again, even a little bit, increase the calories. My wife had to do a steak day and I have had to bump the calories up to as much as 2,300 in order to stay in the range. Ph3 is flexible and governed by the morning weight. My weight went from 268.3 to 230.9 during the HCG-VLCD. It has been fluctuating during Ph3 between 227.7 and 231.6. Keep on Keeping On!
Harvel
Hello,
Well I have started phase three, and I want to know if anyone else who has started phase three gained the first couple of days. I ended my shots hat 259, and Then after the three days, I went down to 257, now I am up to 258. I have not gone over 1500 calories, and have not had any starches. I started drinking Crystal Light because I was tired of drinking water and i don’t like tea or coffee. Any help I could get would be a appreciated. Thanks so much for your advice, this blog has really helped.
This morning I lost 1 lb. However, the two days before my weight remained stable. I was dismayed and re-read Simeon’s section on “The Plateau” thinking I’d do an apple day. However, I realized that he starts the discussion of the apple day by saying “..for purely psychological reasons”. Well, once I read that I wasn’t so interested in doing it anymore. It seemed to me that he was saying, if you keep doing what you’re doing, the loss will start again. ….and it did!
Thanks for the insight Harvel. I think upping my B12 would help. I’ve thought that I was slightly hypoglycemic before so that might be it as well. Did you wife start to feel more energy at some point on this diet?
Doing hhcg
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