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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Judy,
Go to the USDA nutritional database for your calories.
3.5 ounces of chicken (skinless and boneless)has 110 calories. 3.5 ounces of beef is up around 170 calories. Website here:
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
For my wife and I, I started with the meat, added a fruit and made up the difference in calories with vegetables. I used the Melba toast or breadsticks only to make up the last little bit if I needed to.
We would quite often get up to 8 or 10 ounces of vegetables and maybe 4 to 5 ounces of fruit to get to 500 calories. The only hard and fast guideline for how much in Dr. Simeons’ book is 3.5 ounces of meat two times a day.
Harvel
Wow made it through the first day thought I was going to eat the couch….Or one of my small children……. But it was worth it I started out 168.6….gained to 170….now I am 166.6….as long as my two year dont start wearing steak sauce or chocolate I should be fine……….
KellyR,
Dr. Simeons lays it out in his book, “Pounds & Inches.” If you don’t have a copy, you can download it from:
http://www.hcgdietdirect.com/DrSimeonsProtocol.pdf
The manuscript is written in a way that makes it hard to find any specific information. I prepared an index that helps find stuff. If you would like, email me at hfalish@hotmail.com and I’ll send the index to you.
OK, to answer your question: Dr. Simeons said in his book (Pg 35 in my copy), “An apple day begins at lunch and continues until just before lunch of the following day. The patients are given six large apples and are told to eat one whenever they feel the desire though six apples is the maximum allowed.”
He goes on to say to only plain water is allowed during this time and then only what is needed to quench an uncomfortable thirst. No other foods or liquids are allowed.
Hope this helps, Harvel
Thanks Harvel. You have been extremely helpful.
I was just wondering, when people plateau and have to have an apple day. How many apples will they be consuming? And is there an specific protocol as to how much time between each apple. Thank you.
Holley,
Thank you for letting me off the hook. If you are in Ph2, the HCG-VLCD, do the apple day. The steak day is for Ph3. It may be that you have truly hit a plateau. In the past, how long did you stay at your present weight? If it is a plateau, it may take a few days for your body to adjust and to break through the barrier.
Harvel
KellyR,
Congratulations on your very good start on a journey that will put you in control of your weight, your health and your life!
I too have learned much from this blogsite. When you are first starting the HCG diet, some of it is counter-intuitive and lots of it doesn’t seem to make any sense. Trust the process–it will pull you through.
Harvel
Stacy,
Thanks for the tip on Chili’s. My wife and I have found that most restaurants are very cooperative when it comes to ordering special stuff, like no cheese or don’t use oil to cook the food.
For those of you in Ph3 and concerned that the salad dressing at a restaurant might have sugar in it (most of it does) go simple and basic with vinegar/oil or just lemon juice.
Harvel
Harvel-
No your good i really am on a pity party. You weren’t being mean. I appreciate all you have taught me. You are a great person. I am still the same, so I think i am going to do the steak day or apple day.
Does anyone have an opinion on which is best?
thanks again Harvel!!
Good morning,
I have been following this site since August. I have read everyone’s comment from the beginning. All of your contributions have been tremendous help specially those of you who have shared concerns, cheating moments and encouragement. I am specially grateful for Les although I have not read anything about him lately and of course Harvel. Thank you for so willingly and selflessly sharing your experiences and advice.
I started this program with the drops on September 5th. After gorge days I was 188.8. Today is my 8th day on the VLCD and I am down to 179.0. I am sooooo very excited and happy. Extremely thankful for this diet. Coming from a small Asian family, where the women are petite and weight so little, i have always felt like a giant both in height and in weight. Being that I have always been bigger than my sisters even when they were pregnant!! This summer I was at my lowest point emotionally. Extremely depressed for always being the fat joke target in the family. But, I am sooooo thrilled with the results. I KNOW this diet is hard, but, even if it is only 2 oz that you are loosing, YOU ARE STILL LOOSING. I am very grateful. Stay encouraged.
New restaurant tip for those of you looking for dining out options… I ate at Chili’s last night and still had a 1.2 lb weight loss this morning. Here’s what I ordered:
Looked on the “Guiltless Grill” portion of the menu and ordered the Tilapia – it’s topped with pico de gallo (fresh tomato, onion, cilantro). It comes with seasonal veggies (which was broccoli) and rice, but I instructed to give me a side salad (just lettuce and tomato – specify “no cheese”) instead of the two sides. And I asked them to use no oil in cooking… the fish is cooked on a cedar plank, so that was easy for them. It was fantastic!
Muriel,
Thanks for the tip about trader Joe’s. We shop at one of their stores here in the Phoenix area, I just hadn’t looked for bacon.
Holley,
I apologize if I was too quick to judge your situation. Yes, it would be difficult to do this diet with a young family to take care of–it’s difficult enough anyway. And, I do know how hard it is to get the mindset back. All I can offer is encouragement. Hang in there.
Harvel
Ok – getting ready for VLCD tomorrow- packing my food for work. But I am REALLY confused. It says :
3.5oz of protein – chicken breast 87 cal.
3.5 oz veggie – cucumber 12 calories
one melbe toast – 20 cal
one small apple – 55 cal
that adds up to 174 cal… times 2 =only 348 for the day.
How are you supposed to get to 500 without going over these guidlines?
Hey All,
Is there a typical stalling point on Hcg? I am on day 15 not counting the load days. I have lost 10 pds. I seem to have stalled the last 5 days has anyone else had this experence? I seem to remember reading about the fat cells in some way causing this.
Thanks everyone for your wonderful imput on this site, I follow all the posts!
Hey there! I am on day 6 and have lost 7 pounds. My husband has lost 10. We both have at least 30 to lose. Is getting the prepackaged fish from Target or Walmart okay??? And, can you do the 40 days without taking a break?
Thanks for all your comments.
And yes Harvel i am on a small pity party. this is so hard with a young family. I know I just need to be strong. I am trying my best to be strict today.
But you know once you cheat it is really hard to get back into HCG mindset.
Thanks again everyone!!
I just discovered Vitacost.com has the liquid stevia in many flavors substantially cheaper than my local health food store. I’ve shopped with them before and been pleased.
These stevia flavors are getting me through the tough times. At night, I’ll just add Chocolate/Raspberry to a little water and it tricks my mind into thinking we’ve had dessert (sort of)! The Vanilla Creme is great in chai teas and orange flavor teas. Now that I see all of the stevia flavors – this could get even better! My mind needs all the help it can get with this program.
Harvel
Trader Joes has delicous bacon without sugar or nitrates
Judy,
Judy,
Congratulations on your prevous weight loss! And I’m sure the HCG will help you with those last 40-50. Happy Belated Birthday! Sept 10 is my birthday too!
About the injections, I know the airlines allow diabetics to carry injection kits onboard. You might just look up your airline’s regulations online to see what their rules are. I’m using the cream, so don’t know too much about the drops and injections.
Good luck!14
Hi All;
Just want to thank all of you posters- it’s been great for a newbie like myself! Although I had already lost over 100 lbs on my own, I finally decided to do something about those last 40-50 and started HCG on Sept 10- my birthday.
I have a question I haven’t seen – can you switch back and forth between shots and drops? I have to fly every month and I’m worried I won’t be able to take the injections with me -or they’ll confiscate then at the security checkpoint. Anyone switched back and forth between drops and shots?
Hi guys,
I am on phase 2 and I have been on it for about 2and a half weeks and my husband and I are going out on a date next weekend and I was just wondering if I mess up and eat bad stuff how hard is it to get back on the diet the next day. And how much weight am I looking at to gain.
Dionne,
The “steak day” should get you back within the target weight for Ph3. Jackie is right: If the weight didn’t drop, carefully analyze what you are eating: Any carbohydrates or sugars? We just came back from shopping. Tried to find bacon that didn’t have any sugar for Pete’s Sakes. There was none. Also, how many calories are you eating? If you are much over 1500, consider cutting back until you find a level that keeps your weight within the range. And, the range is up or down 2 pounds, so when your weight drops to 2 pounds above the end of Ph2 weight, you don’t need another more steak day unless you go over the limit again.
Sandi,
During Ph3, you need a minimum of 1500 calories, at least to start with. During the HCG-VLCD your body was burning calories at the rate of about 2000 a day. You were only eating 500. If you continually eat much less than 1500, your body is likely to go into starvation mode and it will hold on to every calorie it can get. The scales will tell you how much up or down to adjust. I finally settled at about 2100 calores (230 pound male). My wife got along fine at about 1350 to 1400. I would say that eating too little is more of a problem than eating after 7.
BJ,
Welcome to the beginning of a journey that will allow you to control your weight. Yes, it is a commitment–a tremendous committment. But then, those of us who make that committment are taking charge of our own health. Trust the process. Dr. Simeons worked with thousands of patients over the course of 15 to 20 years. It works.
Harvel
Hi all. I am Krystals older sister. I am so nervous about my first low calorie day. This diet is such a committment and i always gain 10 of the 20 i am sure you all know that feeling. I am more nervous of ph3 than i will have to stay healthy!!!!!!!!!!!!!! what a concept LOL well i am going to do my best good luck to all of you.
First day of eat all you want except starch and sugar in Phase 3. Felt like I was eating all day and a lot. When I totaled my day at 8, I had only had 731 calories. Which is worse…eating under your calorie amount or eating after 7. I went ahead and ate some almonds and a grapefruit and got the caloies up to 983.
Dionne,
I’m pretty sure the injectable hcg is not homeopathic. It’s comes in a powder that you add saline to and then you can take it sublingually or by injection (and it has to be refridgerated). Regarding the shelf life of your homeopathic hcg, I would contact the place you purchased it and ask what the length of the shelf life is.
Regarding your Phase 3 question, maybe Harvel or someone else has an opinion, but I would suggest closely analyzing your food choices on Phase 3. Maybe you are unintentionally ingesting sugers or starches. I have been very surprised when reading labels that sugar is added to almost everything. The other thing to look at is the number of calories you are taking in each day and maybe make some adjustments.
It is my understanding that you have to do a steak day every time you go over the 2 lbs additional weight. Good luck!
I’m curious. For the people using the injections. . . where are you getting it from? Is this the homeopathic kind that is susceptible to immunity? Also, I purchased some HCG sublingual drops just before immunity set in from my first bottle so of course I did not get a chance to use it. My first bottle which I got from my doctor was supposed to be refrigerated. The bottle I purchased from DIYHCG says it does not need refrigeration. NOw I have no idea if either of these was homeopathic but I did experience immunity while finishing up my first bottle. I had to cut my 40 day course short because of the immunity and I’m wondering if my almost full bottle of HCG is going to be any good when I’m ready to go back on the diet. Does anyone out there know. It has not been refrigerated, just kept away from light as the directions state.
on to another topic. I’m having a hard time on phase 3. I was up 3 lbs the other day and did a steak day. I dropped about 1.5. I’m not sure if you’re supposed to do the steak until you get back to your weight at the end of phase 2 or if you just do it until you go under the 2 lb. limit. I went back to the phase 3 diet after I dropped the 1.5 lbs but the next day I was back up to 3 lbs over. So, was I supposed to do another steak day until I get back to my weight I was on the last day of HCG?
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