HCG Food List
Drink plenty of tea and bottled or filtered water. You may have 1 fruit, 3 egg whites and 2 oz. of meat to add even more protein to your system.
Lunch and dinner should be prepared with the same set of food choices: 1 protein, 1 vegetable, 1 fruit, and 1 small salad with lunch. Eat your salad with lunch or as a snack. Avoid eating salad with dinner, as this meal should be lighter than your meal at lunch. The salad does not count as your fiber veggie serving, nor do the allowed ‘toppers’ or water veggies.
PROTEIN: When very hungry, feeling weak or dizzy, eat an ounce or two of Protein.
Choose 1 of the following proteins for lunch and dinner. Proteins should be weighed raw (4 oz. is 1 serving) then cooked. No Turkey or Salmon
Red Meat– Filet mignon (the leanest), top sirloin, T-bone, organic grass fed beef, buffalo and veal
Chicken– Organic preferred or antibiotic free boneless breast of chicken (skinless), white meat only. Do not buy chicken that contains added rib meat, it may be loaded with sodium.
White Fish ONLY– Examples include: tilapia, cod, halibut, sea bass, sole, flounder, grouper, shrimp, lobster, scallops, oysters and crab. Any white fish is acceptable. No salmon….it is orange!
Grill or bake your proteins. Do not use any butter or margarine. Use organic cold pressed extra virgin olive oil or coconut oil lightly. Use just enough to coat your pan.
Choose 1 serving of green vegetables for lunch and dinner.
Portion: Eat 1 cup of cooked dark green fiber-rich vegetables (1.5 cups raw). These can be eaten steamed, grilled or raw. If it isn’t green, do not eat it. Some exceptions are listed below. All vegetables must be fresh or fresh frozen. Canned vegetables are not allowed.
|Lean Beef||100||3.5||175 – 200|
|Lean Veal||100||3.5||150 – 175|
|Lean Buffalo||100||3.5||110 – 125|
|Lean Venison||100||3.5||110 – 125|
|White Fish||100||4.0||116 – 212|
Eat one cup of raw green vegetables or 1/2 cup cooked vegetable. These can be eaten raw, steamed or grilled (without oil).
|1 Cup VEGETABLES CALORIC EXCHANGE|
|Asparagus, raw, 1 cup||40|
|Beet greens, raw, 1 cup||25|
|Bok Choy, raw, shredded, 1 cup||13|
|Broccoli, Cooked, 1 cup||31|
|Brussels sprouts, steamed, 1 cup||50|
|Cabbage – red, raw, shredded, 1 cup||40|
|Cabbage – green, raw, shredded, 1 cup||25|
|Celery, raw, diced, 1 cup||27|
|5 ce in Chicory, greens, raw, chopped, 1 cup||20|
|Collard greens, raw, chopped, 1 cup||25|
|Cucumbers, fresh, raw, sliced, 1 cup||17|
|Fennel, fresh, sliced, 1 cup||22|
|Green beans, raw, 1 cup||34|
|Kale, raw, chopped, 1 cup||32|
|Mustard greens, fresh, raw, chopped, 1 cup||14|
|Napa, raw, shredded, 1 cup||20|
|Onions, raw, chopped, 1 cup||80|
|Red radishes, raw, sliced, 1 cup||30|
|Romaine lettuce, shredded, 1 cup||25|
|Spinach, raw, chopped, 1 cup||12|
|Swiss chard, 1 cup, raw, chopped||20|
|Tomatoes, fresh, red, chopped, 1 cup||35|
Enjoy a salad with lunch, dinner or as a snack using the vegetable category listed above. You may eat a salad with your meal or in between your meals. Use any green leaf lettuce, tomato, fresh onion, red radishes, cucumber and celery with Bragg‐Organic Apple Cider Raw Unfiltered Vinegar or generic equivalent that contains NO FAT. Fresh Lemon juice may also be used as a salad dressing. No other salad dressings are allowed.
A salad may be eaten 2-3 times per day between meals
|FRUITS CALORIC EXCHANGE|
|Grapefruit red or white||1 small or ½ large||40|
|Orange (fresh)||1 small||50|
|Strawberries (fresh)||½ cup||26|
You can use just about any spice. Stay away from seasonings that have the dreaded MSG. Also stay away from seasonings that have fillers such as sugar or starch, etc.
Here are some of the seasonings recommended:
- Dash brand of seasonings
- Sea Salt, Black Pepper, Oregano, Thyme, Fresh Garlic, Cilantro, Parsley, Jalapeno peppers, Basil, Paprika, Oregano, Mint, Cumin
There are few condiments you may use, principally because, the majority contains fat or sugar. If you can find a good condiment that does not have fat or sugar, then go ahead and use it.
Condiments that work:
- Organic Dijon mustard
- Organic Apple Cider Vinegar
- Fresh Lemon Juice (goes great on salad)
- Tabasco Sauce
What are the dark green fiber-rich vegetables?
Dark green vegetable are listed below. You are required to eat 1 cup serving of cooked dark green fiber-rich veggies for lunch and for dinner. Veggies have been proven to increase digestion and assist with weight loss. They are also loaded with essential vitamins and minerals. Do NOT substitute a tomato or cucumber as your veggie serving. These are “water vegies” and are not dark green fiber rich vegetables.
Green fiber-rich vegetables -Two servings daily
DO NOT mix green fiber-rich veggies on this list. Portions: 1 cup cooked with lunch and dinner.
· Brussels sprouts
· Collard greens
|· Green beans
· Green bell peppers
· Green zucchini
|· NO Peas
· NO Lima beans
· NO Cauliflower
· NO Soy beans
· NO Mushrooms
Phase 2 ‘Water Veggies’ (for protein marinades or to mix in salad)
· Green onion
· Red onion
· White onion
|· Green leaf lettuce
· Red radish
· Daikon radish
· Red tomato