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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MKG I completely understand what you mean. I feel so lonely since I have started this diet. I am a 24 year old mother of three kids under 4 and a wife to a husband that can eat anything and never go over 150 pounds. We like to take “mini” vacations on the weekends and love taking the kids to do stuff. That has all changed though since I started this. It is very difficult, especially when you are the only heavy one in the family. I just have to keep telling myself that I am doing this for not only me but for them too. I know if I don’t I am going to miss alot in their lives. I am way too young to be over 100 pounds over weight. I have found though that I am not craving fatty foods anymore, I just want more meat and I cant wait till I can eat eggs. It definately changed the way you look at food. And I am very thankful to everyone that posts on this forum, it is probably the only thing that keeps me going. If I am having a hard time, I just get on here and read. I have probably read all of this about 15 times now. lol
Today will be my last HCG day. I was supposed to go until saturday but I notice I have been absolutely RAVENOUS the last 2 days. HCG be d@mned! I know by reading the protocol that this is a sign of immunity setting in. So, I will make today my last day and do my 3 days of 500 calories with no HCG for Thursday, Friday and Saturday. Now, since I did closer to 40 days than 23, do I have to do 6 weeks of phase 3 or can I just do 3 weeks? I still have about 15 lbs to lose and I dont know if I can last through 6 weeks. I really want to do my 3 weeks and get back on the diet.
Does anyone know?
Hello, I have lost a total of 20lbs in 3 weeks, I am not about to go onto the maintanence part, and I’m scared since I feel that outline is fuzzy to me. No trans fats, no refined sugar, no starches or starchy veg’s. So what can I eat and not gain back my weight.
Can I eat: nuts, like weight watchers ice cream, whole wheat bread, what about cereal and diary prouducts. I don’t want to regain on this part, I want to restart another phase of this diet after maintainance is over. Please Help!
MKG I totally understand what you mean about missing social events. The very first day of my VLCD I went to a women’s brunch. I didn’t cheat but looking at all the yummy food and having to settle for celery, tomatoes, and strawberries was very hard.
Monday is Labor Day and of course I’ve been invited to a BBQ, which I will be skipping. I can’t take the torture.
I just started round 1 and I will more than likely do a second round, guess I’ll be missing more social “eating” events but it’s so worth it to me.
Good luck!
Thanks Amanda.
thanks mkg and I totally understand!!
I understand the fat part, but I have been letter perfect and I know if I continue or do a round 2 I would be taking liberties. I have missed so many social things in these 2.5 weeks that I’m getting depressed. I have never been Physically hungry just socially hungry. Now if cheating on this worked as well as a conventional diet I would do round 2.
Mkg,
Thanks for the good words. It makes it worth it. I am retired; my wife still works. I am really into this diet. That makes the time it takes a pleasure.
Remember that the best part of the HCG supported diet is that it removes that ugly resistant surface fat while protecting the two types of essential fat deposits in our bodies. “Conventional” diets don’t do that.
Having said that, my guess is that by now, you have learned what to eat and how much. A very real benefit of going through the HCG process is the retraining and learning to “eat to live,” not “living to eat.”
Good luck, and here’s to your continued success.
Harvel
Holly-
I put the Maple Farms Sugar Free Raspberry Vinagarette 5 calories for 2 TBSP ( I use one) and no sugar…Don’t get Fat Free, it has sugar
Harvel what wonderful support you are to all of us on this blog. How do you have the time and patience to answer the same questions over and over? You are a blessing!! I know after I’m through with the 23 days and 3 weeks of maintenance I will be going to a more conventional way of losing weight b/c I really miss my social interactions. Hopefully these 23 plus days will have change my metabolism enough so that I can lose weight(15lbs) on ww. I thank you again
mkg
Holley,
This diet can be wearing on a person. I am doing the meal planning and cooking for just my wife and me. Been at it now for about 9 weeks. I can’t imagine what it would be like to cook for a family and then seperately for yourself on this diet. Gotta’ hand it to you and all the other wives and mothers doing the same thing.
There is no real easy way to make sure of the calories, that I know of. Maybe someone else has a magic wand–I sure don’t. Weigh/measure the food and look up the calorie content. I work with a food scale that reads in tenths of an ounce. And I weigh everything. I have looked up the calorie content of the foods my wife and I are permitted for the HCG-VLCD. If you want, I can email that list to you. Maybe save you some time and help you gain the precision the diet requires. hfalish@hotmail.com
Harvel
I love to bake. I have treats for my kids and neighbors or whom ever comes over.
This is really hard to reprogram my whole way of thinking.It is good for me and eventually my family but tonite I am discouraged.
I don’t think I am getting all my calories. Has anyone had the same issue and if so what did your weight do and maybe an easy way to make sure you have it all?
Hello!
First time posting, but I have followed this site for awhile. It has been very helpful, great meal ideas!
I have lost 19 lbs in 21 days, including 8 inches as of today! Not too bad, right? I am hoping to lose another 20 in the next month. Really getting a little bored with dinner options.
Congrats to all on this blog who is hanging with it!
Oh-one question I have had. Regarding my TOM, I have been starving for 3 days now. I am hoping this passes back to not being hungry when its over. Anyone else had increased hunger and cravings at that time?
Thanks!
Hi All -
Well, the two (!!) cupcakes certainly changed the scales, but not as badly as I feared and I did jump right back on the diet. I must admit that I did not feel well this morning, as I am sure that the junk food gods got me, but thought it was a good sign that this diet is forcing healthy habits and perhaps my body is starting to want the healthy stuff??
I have a long, long way to go, about 60 or 70 pounds, so I will put the cupcakes behind me – as that is where they no doubt ended up anyway! – and more forward…
Holley:
I killed myself by typin the name of the cake lol. I use the Walden Farms zero everything ranch dressing. It’s not as good as regular ranch but it gets the job done. I also use the Bragg’s apple cider vinegar and Braggs amino along with spices from cabinet that taste pretty good as well.
Hope that helps!
Janell are you trying to kill me (haha)…that molton is my favorite.
this is a great site and thanks to all that have helped
Debbie that is great to know cuz I have been nervous about doing anything
Does anyone have a good something to put on salads?
Hi all,
I just started the diet last week, Thursday to be exact. I gained 3 pounds during the gorge (Thursday & Friday), love that chocolate chip molten cake at Chili’s! Saturday was the first day of my VLCD and man oh man was it tough, but worth it I lost the 3 pounds I gained plus 2 ounces. Monday morning I had lost an additonal 1 pound 8 oz, this morning only lost 4 oz but that doesn’t discourage me.
I still feel hungry sometimes but not nearly as bad as I felt on Saturday. I can’t wait for the hunger to taper off completely.
I have to say it again I love this site it’s very inspirational!
I used it all!
Shampoo, conditioner, styling creams, hairspray, makeup, face cleansing and moisturizing, all of it.
And I did great.
If I wanted to look like yuck for 6 weeks, I wouldn’t have dieted
Ohh ok. I think I will try that. When I got my drops the guy sent a letter that said not to put anything in your mouth 20 minutes before or 20 minutes after. Which has been making it hard when you sit and drink water all day then realize its time for drops and have to wait 20 minutes. I have been drinking anywhere for 3 to 4 liters of water a day and yes I use my shampoo and conditioner too. But I dont use any kind of lotions or hair product. Thanks for your help.
I guess I will just put my name out there!!
I gorged for 2 days and then started the first day I lost 3lbs second 3lbs third .5(crazy eating day I think i ate my fruits too late) fourth 1lb
But I also continue to use my shampoo and conditioner and lotion and sometimes do my hair (only if I have to though)
with the drops I put is directly under my tongue and I drink and eat whenever
carry your water everywhere you go you will be surprised!!
Do you also not put anything in your mouth 20 minutes before or after? I am afraid I wont have enough time to drink all my water.
Thanks for the reply HJ. I keep telling myself that this will get easier. I am actually really proud of myself for making it this far. I think I may try the 6 drops. Are you loosing the weight pretty stedily?
Krystal hang in there. You can do it. I am feeling your pain with cooking for my family and then for me. I am really being challenged. But you know I have tried to remember that is my choice to follow through and feel better or give up and feel like crap until the next craze comes along. “We can We do We will” when I forget and want to chew my arm off I try really hard to remember I can have my ice cream eventually but right now I have to sacrafice to make me healthier skinnier and hotter so I can be a better mom sister wife friend…you can do it
I do 6 drops 6 times a day but I have found that it is harder to remember to get them all in!!
Seems like it just getting harder as I go. Mainly with having to cook the rest of the families food then having to cook me something totally different. My weight loss has also slowed to only .4 a day. Kinda worrying me. Was just hoping for better loss. I have been on the drops for going on ten days now and already down one bottle. I thought they were suppose to 2 weeks? I am only taking 10 drops three times a day. I also read that people have better results if you take 5 drops 6 times a day. Has anyone tried breaking them up?
Mkg,
Steak Day is used when your morning weight on a given day during Ph3 goes above the 2 pound limit gain from the weight of the day of your last dose of HCG. You will eat nothing until your evening meal. Drink plenty of water during the day. For your evening meal eat a large steak along with an apple or a tomato. (Pg 49, Dr. Simeons’ Book “Pounds & Inches)
Starches–You are correct about the foods you listed. They are starches. Sweet potatoes are too. Starchy foods include all grains and grain products, all beans and peas, all potatoes. For a complete listing of foods and their starch contents, here’s as website:
http://www.kickas.org/ubbthreads/showthreaded.php?Number=146875
Harvel
I have a few questions. First of all what is steak day and when do you use it? Second I’m not 100% sure what starches are. I’m guessing corn, peas, white potatoes, pasta , and rice. What about sweet potatoes? Thank you . This blog has kept me going when I want to quit.
mk
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