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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Krystal,
The wife and I shop at Whole Foods Market. (In as much as we can, we have gone “organic.”) They have almost all of the liquid flavored Stevias as well as the unflavored liquid. They also have the Grissini bread sticks. The powdered Stevia works well in dry mixes like cinnamon. My mix is 22 teaspoons of cinnamon to one-half packet of Stevia.
Most any health food store should have the “Sweet Leaf” Stevia products. We like the “Sweet Leaf” brand.
Harvel
Harvel – Thanks for posting the salad dressing recipe. I copied it to try when I go back on Phase 3.
As I posted last week, I went on Phase 3 for a few days since I was traveling (bringing my oldest daughter back to school). Then I went on 2 binging days once I went back on hcg. Yesterday was my first vlcd and it was SO depressing. I loved the Phase 3 food. I found it very easy to follow and I felt totally satisfied. In my mind, cheese, eggs and generous portions of meat and vegetables make up for no bread or pasta. While on the Phase 3 days, I kept within the 2 pounds (actually I was a pound less than my last dose weight). The binging days (while fun) packed the pounds back on. I gained almost 4 pounds (YIKES!) After my first day of the vlcd I lost 1.4 pounds. I have about 6 pounds to go before I’m finished. I wish I could have finished the diet before our trip but it didn’t happen, and I knew it would be too hard to follow the vlcd while traveling. In retrospect, I think I would have done better if I had totally avoided bread and starch while binging. Oh well – live and learn.
Was also wondering where you all get your stevia from? I have found the single packs of stevia at the local grocery store but havent seen the drops anywhere. The grissini also, do you buy it online?
I started yesterday doing 6 drops 6 times a day instead of the 10 drops 3 times a day. I was very pleased with it. I was not hungry at all yesterday. My cravings were down. And I actually hit a pound lost today instead of the .4 I have been hitting the past few days. I also increased my water intake to almost 4 liters. So, I think I will stick with that and see if it continues to work.
Hi,
I found a 1 carb Buttermilk Ranch at Whole Foods. They make their own. That’s the one.
Also, Ken’s Buttermilk ranch is also 1 carb.
Debbie
Harvel- Thanks for the recipe, it’s really good, I will try it out. Thanks again for the tip about the ranch dressing too!
We will be finishing Ph3 tomorrow, Thursday. My wife came up with a spectacular salad dressing good on just about anything, even meats:
1 Tbsp Dijon Mustard
7 Tbsp Olive Oil
½ tsp Lemon Juice
2 Tbsp Apple Cider Vinegar (Bragg)
4 Tbsp water
1 tsp cracked Black Pepper
Dash (1/8 tsp) Sea Salt
½ Avocado
Blend all ingredients in blender until smooth.
Chill and serve. KEEP REFRIGERATED
About 85 Calories per tablespoon
Enjoy!
Harvel
Carol,
I think Debbie found a Ranch Dressing that was sugar-free.
Harvel
Debbie- That is great news, you mean I could use Ranch dressing on my salads during maintanence. That would be awesome. I was worried about the sugar content.
I meant Tammy’s cookbook…guess where my mind is LOL
I understand what you guys mean about not wanting to go anywhere…we have an annual event this weekend that we are going to go to, and I am planning on going taking my lunch with me in my lunch bag with a mini cooler….has anyone tried any of the receipes out of Tammy’s Hcg cookie…2 that I really like is a Strawberry Smoothie where you take serving of strawberries, 1 tablespoon of milk, ice and stevia and
blend it together…it is really good, I can’t keep my 12 year old son out of it….also for another receipe I cut up an apple in thin slices and put stevia and cinnamon on it, put it in the oven at 325degrees and bake, I have put it in for 10-15 or longer if you like…My family also likes that one.
Dionne,
Mia culpa. I forgot in all of this that you are to add fats and oils to the Ph3 part of the diet. That somewhat makes up for the “no sugar or starches” part of it. We like olive oil, butter, coconut oil (great for cooking), and bacon grease. You can really pile on the calories with just 1 tablespoon of any of those. Olive oil, for example has 120 calories per Tbsp. I have rediscovered the pleasure of 1/2 a ripe avocado with sugerless mayo. Milk is a no-no because of the lactose sugar that is naturally in it. We use heavy whipping cream in our coffee. If there is any lactose left in it, it has to be just a trace. And eggs, don’t forget eggs. My three egg morning omlette is ambrosia, especially after the HCG-VLCD!
Be careful. It doesn’t take long to get to 1500 calories for the day.
Harvel
Dionne,
Well, I guess you don’t really have to count calories. Eat what you think would be about 3 times the HCG-VLCD and watch your weight. It’ll tell you if you are getting too much or not enough. Of course, it’s better to actually know how much you are eating. Eat slowly and chew each mouthful well, like your mother told you to and stop when you feel full. Let me know how it goes.
Harvel
Krystal maybe you can use that tip and still go on your mini vacations just bring along your own food, a food that you like. I’m lucky I like shrimp so I never felt deprived…which is a first. It’s funny but I’ve never been a fruit eater and now apples are a fav of mine but I cut them in sections and they are more appealing..and plan to continue to use them daily as a treat
mkg
Krystal Ok tonight is the first time I came home from an event with a smile on my face. It was book club where everyone brings a appetizer type dish. I thought about it for days and decided to bring the garlic shrimp from the the book 101 Worry Free HCG recipes, some celery and cut up apple. Not only was the shrimp outstanding I never felt deprived or different. When people were filling their plates with meatballs,stuffed mushrooms etc…I just went to my baggie and did my own thing. I did get a kick out of the people who looed at my plate and went back looking for the shrimp and apples
Carol,
No starches (cereal, breads, potatoes, rice, etc.)
You can have nuts. But be careful! You can have sugar free ice cream, but not ww ice cream sandwiches because the cake. Eggs, cheese, milk. More veggies, more fruits. Mix them. I’ve had turkey bacon, which I love. Salad dressing, carbs 0-1g, which is ranch…
Seriously, after a round and a half, i could stay on maintenance forever. I feel good. Look good. And I don’t feel deprived.
So much so, that I’ve been baking desserts for my family, baking homemade breads.
All kinds of great meals and it doesn’t phase me. I am happy!
Debbie
Dionne,
Wait at least six weeks.
I did a 40 day round and was 15 pounds away. Second round is harder I think. I waited 6 weeks to the day, and I was always hungry thru round 2. In fact, instead of the 40 days I planned, they only allowed me to go 23 because of immunity. I did get the weight off, which then I wanted at least 5 more pounds off and couldn’t do.
If I had to do over, I would have waited a little longer. I felt awesome on round 1, not round 2. And, the closer you get to goal weight, the harder it was, per usual.
I was very realistic about my weight loss. I wanted to be on the low end for my height. At 51, maybe that was overzealous. But I did end it early because of fatigue, hunger, etc, Thankfully, HCGmedical had some great tips to get over bumps.
Good luck. You’ve done fantastic!
Debbie
Dionne,
I hear you. Phase 3 was scary.
But, you can eat what you have been eating, mix veggies, and know what the calories are, to get you to a minimum of 1500.
Add only one or two things a week, knowing their calories, see how you do with that.
Phase 3 is the most important.
Maintaining. And, getting us to a normal life again and maintaining.
I’ve struggled with counting but I am doing well and haven’t gained.
Debbie
Thanks Harvel,
I guess we wore Les out and you are taking his place. LoL!
DRATS! 6 weeks! I don’t know if I can do it. I’m one of those people. . ..Give me an inch and i’ll run a marathon! If i allow myself to loosen the reigns even the little bit that phase 3 allows i’m afraid I will just lose myself on the slippery slope to Olive Garden! I do better with the restrictive guidelines of phase 1. If i pondered whether or not I could have something. . . . the answer was pretty much “NO!” and that was that. You start giving me choices and options and leeway and I start exceeding limits and boundaries. Plus, I liked that i didnt have to count calories. Once I knew the basic calorie count of the foods we were allowed I pretty much knew that the choices I was restricted to would give me anywhere from a 375 to 430 calorie meal with a little room to add mroe veggies or the melba toast to make up. On phase 3 I’m going to have to look up the calories of everything I eat and add it up throughout the day. I hate doing that! It is so tedious!
Well, I guess I better stop belly aching and gear myself up to do it because the time has come.
As far as I can tell though, the “eat anything you want” part of phase 3 really just means cheese, milk, eggs,and any vegetables you want (excluding corn, peas, potatoes and the rest of the starchy aka. “good” ones.) I can’t think of anything else we are allowed. Are we supposed to drink Non or lowfat Milk or can we have the real stuff? I assume it would be too ur benefit to do low fat.
Well, I will do my 3 days of 500 with no HCG starting tomorrow. I guess it wont be any harder than the last 2 days in which I have been starving despite the HCG. My weight this morning was 175.4.
Hopefully the next time you hear from me I wont be 200 lbs!
Harvel, again. . . thanks. You have been a great help, inspiration and source of information to everyone on this site. I’m sure I will be reaching out soon for a pep talk or some direction as I enter phase 3.
Carol:
you lost 20 lbs in 22 days and but were “hoping for more of a weight loss”???? I lost 16 lbs in 37 days. You’ve had amazing success and I’d gladly trade results with you. Keep it up!
Hey guys I found another website that helps us all stay in control. We can’t put in 500 calories for a day because it tells “are you crazy eat more” j/k but it helps with lots of diffrent things.
livestrong.com
there is a daily plate part that you can input all your food a place you can track your weight a place to put in your excercise…and on and on
My friend that is on maint right now says it really helped her…
fyi
Harvel, I want to thank you for your advice. I had no ideal of what to do on maintainence and you have made it perfectly clear for me. Thank you so much for your time. I can’t wait to start my maintainence now thanks to you!
Dionne,
If you are close to 40 doses and you are very hungry, chances are very good that immunity to the HCG has developed. You will have to stay off the HCG for six (6) weeks. Do the first three as Ph3 and the last 3 as a more normal diet with the careful addition of sugar and starches. Weigh yourself every morning and adjust as necessry. At the end of the six weeks, go back into the diet with the two gorging days and HCG and you are off again.
Ph3 isn’t anything to be afraid of (although I was until I got into it and found out what actualy would happen). Basically, you can eat whatever you want EXCEPT SUGAR AND STARCHES. Keep your weight within plus or minus 2 pounds of the weight on the day of the last dose of HCG. Go for a minimum of 1500 calories. Ph3 is called “maintenance” because you are to maintain the new weight while the body adjusts to that weight. If you can tough it out, that last 15 pounds should be a snap.
Carol,
The above comments should answer some of your concern also. Wow! 20 pounds in 22 days? Way to go! You might gain, and, in fact, you are permitted to gain up to two pounds during maintenance. The key is to keep an eye on the weight and take immediate corrective action if you gain or lose even an ounce beyond the 2 pound upper or lower limit. This thing works, even though gaining weight might seem to be counter-intuitive!
All of you have served as inspirations to me and my wife as we all struggle through this thing in order to come out on the other side more slender, healthier and in control (for the very first time in our lives, maybe) of our weight. Don’t let the speed bumps throw you off.
Harvel
MKG- I totally understand where you are coming from on this diet, it does get lonely but you can make it thru. Keep on trucking! Carol
MKG- I totally understand where you are coming from, but you will make it thru. I feel way better since I started on the diet. I don’t know if it’s being without the sugar or what but I have more energy than before, course I’m 20lbs lighter as well. I was hoping for more of a weight loss this time but 20 is good for 22days. I am going back on it after maintainence I have just started the tip of the iceberg on my weight issue, I still need to lose at least 60lbs. Long way to go, so I don’t want to gain ANY on maintanence.
I know nobody understands how hard this diet is better than us and it is hard. I keep saying to myself that I can do anything for 23days and I did, now for the scarey part for me, keeping it off for 3 weeks.
So does anyone know about the maintainance part, what are the limits. Do I just go for it and weigh everyday and see if I gain or not. It just isn’t clear to me on what I can and cannot eat. Need help, going to maintanance tomorrow. YIKES! Scared.
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