Sample Meal Plans

Here is a breakdown of the approximate calorie count 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.

Here is a sample of a day’s meal plan:

The actual food consumption consists of lunch and dinner (no breakfast) and the following items per HCG diet meal plan:
·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.  It is a good idea to drink pure water with a splash of fresh lemon juice. This does two things: the lemon will naturally energize you; and help flush out the toxins from the fat you are burning. The water flushes too and re-hydrates you after a good night’s sleep.  You can drink coffee and tea moderately as long as you don’t add sugar.

And now for the calorie count of allowable foods:

Seafood:
·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

Very Lean Meat:
·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

Poultry:
·Skinless 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:
·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

Stick closely to 500 calories max per day.