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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Hi Everyone,
This is suppose to be a great FREE tele CALL. You do not need to sign up for the PAID class either….
Kathy does workshops all over the USA too!
It is at 7:00PM on Tuesday Evening October 27 2009.
You might get some good ideas from a PSYCHOLOGICAL POINT OF VIEW.
Enjoy,
Karen
http://www.inside-answers.com/classes/why-weight.html
Jackie,
I had read that no turkey was allowed in the literature, but was surprised when the HCG Company sent information stating that ground turkey was permitted. Got a little confused. Your advice was what I thought too, stick to the original protocol. Thanks for your thoughts,
Megan
Dear Joan: I am thinking it is the water but not sure…I have not been drinking enought so I will make an effort today. I may be taking too many drops and that could be my problem, too. Anyway, the black cloud is not lifting today so far. I don’t know why yours is slow it should be fast in the beginning. Are you at the weight that your body has been comfortable for awhile? That could be it too. If by tomorrow, I have not budged, I will be doing an apple day. I baked alot of apples yesterday so I am prepared. Keep your spirits up…it is worth it….
Hillary- wonder if it is a full moom. LOL! I was down a pound yesterday and up a pound today. Go figure! I did forget one fruit yesterday…would that have done it? Other than that,I have stuck to it very closely and my weight has come off very slowly and it is frustrating because my friend is loosing like crazy. I guess I just need to try to keep my spirits up and stay with it. Some weight loss is better that gaining like I had been before I started. As far as being hungry…how many drops are you taking? Some people add a couple more when they start to get hungry. Not sure what to do!
I am writing again because I am both frustrated and angry. I have gained a pound since yesterday without cheating. It is beyond words. I feel hungry all the time and now this. PLEASE someone….any advice???
Joan: Constipation is a problem. Right now I am drinking Smooth Move an herbal tea that was recommended here on the blog and in the books I bought. I am facing my final week on phase 2. I am somewhat discouraged as I have not at all cheated and have been hovering around the same damn two pounds. I was hoping to have a 20 lb loss by the end of the phase but I might not make it. Any suggestions aside from an apple day? Unfortunately I did not measure myself before I started or I might not have felt so glum. All the best..I still think this is the best diet around. One more thing…is it possible to be using too many drops?
Recipe: I took a chicken breast, soaked it in the tsp of milk we are allowed to have and crushed grissini bread sticks very fine. I breaded it and put it in a non stick pan. Delicious!!
Carrie: I would not sacrifice the weight loss for Walden Farms. With all that I read, I think you may be sabotaging yourself. Stick with what is protocol. I never used anything out of the way because you not only want to lose, you want to reset your metabolism. And, if you start adding different products and chemicals, you may be compromising the full effect of the reset.Just my opinion. Continued good luck to all.
Joan
They now have indoor walking tapes. Actually, it looks like the indoor walking tapes have been around a long time. Also I am taking a NIA class. You can look up Nianow on the internet to see; if that is a class you might be interested in. They have them all over the country.
Enjoy the day,
Karen
Jackie – did you stay on the diet for a straight 50 days? Congratulations on your loss.
. Would these lifestyles make a difference in weight loss? Wondering if I would start walking, or adding a little exercise would help. Any ideas!!!
Also, what is being used for a laxitive? Is it unusual only to go about once a week?
One last thing. A friend and I are on this together. She is one week ahead of me and has lost 8 more pounds than I have. She has a job in which she is moving all day, and up and down stairs a lot. I have a desk job so sit a lot and must admit I sit a little too much at home on the computer
Thanks
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Meg – According to Dr. Simeons Protocol, turkey is not allowed. If you feel like a turkey burger, I’d just use chicken, which is allowed. Dr. Simeons did alot of research in connection with his protocol and found that certain foods (while a similar in calories) did not have the same weight producing effect (chemical reaction maybe?) I don’t know, but when I was on the diet I stuck precisely to the allowable foods. I lost 30 pounds in about 50 days (but I did take a week off towards the end of the diet which set me back some). Maybe others feel differently, but I felt I should follow the Protocol exactly. Good luck!
Carrie – That’s a great idea to do the diet with someone. I did it with my daughter and it made it a lot easier because we supported each other. According to Dr. Simeons Protocol the diet is basically the same for everyone. The 500 calories stays the same but some people take more or less of the hcg (within a range). For example, my daughter was hungry on the initial dose the Dr. told her to take so he increased her dose. But I was fine on the lower dose. Good luck!
Hello All,
I have another question to put to the forum. In the literature I received from HCGDrirect I can have a turkey burger, but from the various websites I have noticed they say NO turkey. I was wondering if anyone has tried Turkey cutlets or ground turkey in Phase 2 the VLCD.
Thanks,
Megan
Health Tip of the Day
“Getting Fit. . . One Step at a Time”
A healthy substitute for soda pop is to combine some
fresh squeezed juice with sparkling natural mineral water.
Thanks Jackie, Day 4 and 14 lbs. My husband is impressed and wants to do this with me. He is a large man 6’3″ 367 lbs and delivers products which is semi physical should I increase his calories or start him out on 500 calories and see how he tolerates it?
Carrie,
Congratulations! Losing 12 pounds in 3 days is a great start. This diet is so great in so many ways. I found it very easy to follow and there is no other diet that allows you to lose so much weight, so quickly and to keep it off. Good luck and welcome!
Meg,
Also if your hungry you might want to take an extra dose of drops. Maybe even 1/2 the normal dosage to curb the hunger & keep the hcg working in your system.
Karen
Thanks Karen,
I took a nap and i feel soo much better. I was so cloudy earlier that I didn’t even reach for an apple sittig right in front of me. I’m going to hit there store and stock up on more supplies. Next time I get that feeling I’ll remember to eat my apple.
I wonder if I’ll still see weightloss tomorrow after my indescretion. Oh well, I’ve figured it out and I’m back on track.
Thanks,
Meg
Hi everyone. I am doing the shots and I did a 40 day and lost 28pounds, I am feeling great. I am on phase 3 and am finding it hard to eat more, I know that it is important to eat 1200 to 1500 hundred calories. I too at first started to feel disconnected and I read some where to take potassium 99mg. I took maybe 3 of these and it worked great and I never felt that way again.I have enjoy reading everyones insights.Good luck to all!!!
Hilary,
I have been around the same weight for over TWO WEEKS. I do not let it get to me because the inches are coming off. So check your INCHES & see what the differences are.
Meg,
In the beginning I believe it is WEIGHT OFF. Some it is water weight, too! Then once you get into the HCG Eating Plan it seems to switch to INCHES off & lots less weight off. Your weight will vacilate up & down a bit. At least that is how it has been for me. What is important is your feeling better & MOST of all LOOKING better in the eyes of the BEHOLDER(YOU).
Also to get more water down buy flavored STEVIA’S.
Enjoy the day,
Karen
Tip for Today
Health Tip of the Day
“Getting Fit. . . One Step at a Time”
Many people suffer from chronic constipation. To keep
your colon clean, eat a diet high in fiber, drink plenty
of fresh water, and ensure your diet contains plenty of
whole grains and fresh fruits and vegetables
This is the first time I have EVER posted anything on the internet. Started my load day last Saturday and in the 3 days of the VLCD I have lost 12 pound YEAH!!. I have ALOT of weight to lose (120lbs) but this seems to easy. Of course I haven’t been on it very long but I am finding several products from Walden Farms that seem to make this manageable.
I look forward to participating in this forum for support and great suggestions!!! Thanks for all your thoughts and ideas.
Meg: To tell the truth, I have been having trouble concentrating at work. It does subside. I figure I can handle anything for three weeks and do not want to compromise the momentum. Maybe more stevia instead of sugar? Dont know. Good luck…
I need some suggestions also. Today is my 7th day of taking the HCG drops and my 5th day of VLCD (down 8lbs but have only lost an inch around hips and an inch around waist). I became so shakey and spacy that I couldn’t concnetrate on anything. I ate a large boiled shrimp for some protien and drank the yerba mate tea, but the shakey spacy feeling didn’t leave. I ate a bit of low sugar peanut butter cookie I was making for a party tonight. I felt much much better almost instantly. I’ve never had problems with blood sugar, or blood pressure. If that situation arises again what should I do? What are the expierences of the forum?
Thanks,
Megan
Need suggestions…I am cycling around the same weight now for about 2 days. It happens to be the weight my body seems to be comfortable at so I know it is a plateau that i need to break. I have stuck to fish and chicken, switched veggies, need to drink more water I know but anything else…I also continue to be very hungry even with the drops. Any help? It is discouraging when you wake up and you have not lost when you spent the day hungry. I feel lighter but the scale is fooling with the same pounds. The green tea is a great suggestion. I am thinking of another apple day…
Another Tip
TODAY, I practice mindful eating.
Take a deep, relaxing breath as you pick up your food. Look at it for a few seconds. Smell it. Place it in your mouth and feel the texture. Now bite and chew slowly. That’s mindful eating — to savor the look, smell, texture, and taste of every bite. And it works! It had a huge impact on curbing chronic binge eating in a recent study.
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