HCG Diet Food List | Approved HCG Diet Foods (Updated 2020)
This is the OFFICIAL Simeons Hcg Diet food list, taken from the original manuscript’s protocol. This also includes an extremely thorough guide to the eating and food rules that have been fact-checked for accuracy. We have included answers to questions asked frequently by millions of Hcg Dieters in our Hcg Diet community. In other words…
This is the ultimate eating guide for Hcg Dieters.
The HCG Diet Phase 2 Food List: What to eat
What foods can you eat on the Hcg Diet Plan? A typical day’s menu: Lunch: 100 grams of protein, 1 vegetable serving, 1 fruit serving and 1 starch. Dinner includes the same options as lunch. Beverages include water, coffee or tea.
Dr. Simeons allowed a very specific list of lean proteins, vegetables, fruit and carefully selected grain options. Below is the official list of allowed foods EXACTLY as published in “Pounds and Inches.”
1. BEVERAGES/DRINKS ALLOWED:
- 1 Tbs milk daily
Guidelines: These beverages are permitted in any amount. Diet Sodas are not recommended, particularly those with aspartame. The allotted milk may be cow, almond, or coconut. Soy is not recommended since many people have a food sensitivity to soy.
2. SWEETENERS ALLOWED:
Guidelines: No other sweeteners are permitted on the original protocol.
3. PROTEINS ALLOWED:
- chicken breast
- fresh white fish
Guidelines: 100 grams of the above listed proteins only, at both lunch and dinner. The 100 gram portions should be carefully weighed prior to cooking, and with all visible fat must be trimmed. Dr. Simeons also states the proteins should be boiled or grilled, however modern diet experts agree all forms of preparation are acceptable (sauté, stewed, etc.) as long as additional fats are not used.
4. VEGETABLES ALLOWED:
- green salad (mixed)
- red radishes
Vegetable guidelines: The original protocol does not permit mixing vegetables, and only 1 serving is allowed at a time. Some people choose to mix vegetables, while remaining within the daily calorie allowance. Complete guide to eating vegetables on the Hcg Diet.
5. FRUITS ALLOWED:
- 1 apple
- 1 orange
- 1 handful of strawberries (approximately 4/5 strawberries)
- 1/2 grapefruit
Guidelines: No additional fruits are allowed. 1 Medium apple is the appropriate size. Read more here: Complete guide to eating fruit on the Hcg Diet.
6. BREADS/GRAINS ALLOWED:
- 1 Grissini breadstick or 1 melba toast
Guidelines: 1 of each are allowed at lunch and dinner. Be sure to read labels when purchasing, since some brands now add excessive ingredients with high calorie results.
Expanded, DETAILED List of HCG DIET Phase 2 & 3 Foods
This is the expanded list of foods you can eat on the original protocol with weight, portion and calories included. Learn more here: Complete Guide to the Expanded Hcg Approved Foods here.
Proteins Allowed (Expanded List) for Phase 2 and 3
- Lean Ground Beef (3.5 oz) – 150 calories, 93/97% Lean
- Cube Steak (3.5 oz) – 160 calories
- Sirloin Tip Side Steaks (3.5 oz) – 130 calories
- Top Round Steak (3.5 oz) – 166 calorie
- Tri-Tip Steak (3.5 oz) – 154 calories
- Chicken Breast (3.5 oz) – 87 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
White Fish List
- Cat Fish
- Dover Sole
- Flying Fish
- John Dory
- Lemon Sole
- Monk Fish
- Parrot Fish
- Red & Grey Mullet
- Red Fish
- Red Snapper
- Rock Salmon/Dogfish
- Sea Bass
- Sea Bream
- Tilapia Turbo
- Veal, sirloin (3.5 oz) – 110 calories
- Veal, loin chop (3.5 oz) – 117 calories
Vegetables (Expanded List)
- 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 calorie
- Tomato (large) – 33 calories
Fruit (Expanded List)
- 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 calorie
- Pink Grapefruit (Florida) – 74 calories
Breads/Grains (Expanded List)
- Grissini Breadstick (3 g) – 12 calories
- Melba Toast (3 gram) – 12 calories
- Melba Toast (5 gram) – 20 calories
Original 500 Calorie Diet Menu (VLCD) Guidelines
This is the original HCG Diet 500 Calorie Menu, as published in Dr. Simeons manuscript, Pounds and Inches.
The 500 calorie menu includes a list of foods that are known as “whole foods.” These are unprocessed, in their natural state and largely focus on healthy proteins from lean meats, balanced with carbohydrates from vegetables and carefully selected fruit.
Only 2 options are available for grains, however this is not to be confused with a low carbohydrate, ketosis diet. The Hcg Diet is not a low carb diet since a significant amount of carbs are eaten through vegetables and fruit. It is not necessary to have your body in a state of ketosis, although some choose to combine an Hcg-Keto approach during Phase 2.
Organic foods are highly recommended, and no processed or prepared foods are allowed. There are additional eating tips and guidelines at the bottom of this page.
The following list are the foods that are allowed Per meal, as described by Dr. Simeons: “The actual food consumption consists of lunch and dinner (no breakfast) and the following items per meal.”
ORIGINAL 500 CALORIE DIET MENU
- Coffee or tea
- 1 protein: 100 grams/ 3.5 ounces of meats from the food list below.
- 1 vegetable: 3.5 ounces or 1 cup per serving although more is allowed, never exceeding the daily calorie limit.
- 1 fruit (see list below.)
- 1 grissini or melba toast
- Same options as lunch
Original Protocol Food/Eating: “THE RULES”
Beverages: Unlimited amounts of water, coffee and tea are permitted on the Hcg Diet. Only 1 tablespoon of milk is permitted each day: Organic skim milks are recommended, while almond milk (unsweetened) is also an option. Coconut milk is not recommended since it contains a good amount of sugar, although some dieters use this and still experience healthy loss rates.
Sweeteners should be limited on the Hcg Diet. Particularly sweeteners such as aspartame are not permitted, while limited amounts of the following are allowed in moderation.
Proteins allowed on the Hcg Diet: 100 grams of one of the above Hcg Diet foods are allowed at lunch and again at dinner. Fish is highly recommended as a staple on the diet, considering the lower calorie count and health benefits. All meats are to be weighed on a kitchen scale (these are available on Amazon for under $15) for accuracy, with all visible fat trimmed completely. Imitation crab is NOT an allowed Hcg diet food, since they are high in sugar and carbohydrates.
Vegetables allowed on phase 2 of the HCG Diet: One type of each vegetable at lunch and one at dinner. Original protocol does not allow combining vegetables (read next tip.) Calories can vary depending on the type of vegetable (for example, cherry tomatoes are 9 calories per cup, while a regular tomato is 18 calories per 100g.) Most serving sizes for vegetables are approximately 1 cup, although Dr. Simeons does not specify an allowed portion size. Read the Hcg Diet Vegetable Guide to learn more.
Mixing vegetables: Many dieters successfully combine vegetables during their Hcg Diet phase 2 and do fine. If you wish to try this, please do, but proceed with caution to avoid stalling and remember to stay within the allotted calories.
Breads/Grains allowed: Please read grissini and breadstick labels carefully. Calories can vary by brand. Restaurant breadsticks should be avoided, since some can be as high as 400 calories. 1 bread stick or Melba Toast = 1 Serving regardless of what the brand’s label says. You are allowed 1 piece per meal. In other words, even if the box says 1 serving is 2 pieces, the protocol still allows only 1 piece per meal.
Fruit allowed on the HCG Diet: Fruit can vary greatly in calories depending on the type. 2 small apples is NOT an acceptable substitute for the daily allowed 1 apple. Please read the Hcg Diet Fruit Guide to learn more.
Additional Reading about foods and the Hcg Diet Plan:
FAQ and Tips for Hcg Diet Foods & Eating
How the list is “expanded” beyond the foods listed in the manuscript: Some foods are added because they are fiber foods and have near-0 calories or do not impact the HCG diet in a negative way.
Food sensitivities: If you ever find a food item causing you issues or not agreeing with you, then do not eat it. Food sensitivities are often trigger foods or culprits for weight gain amongst other issues.
A note about vegetable portions and calorie counts: Vegetables can vary depending on the type and brand (I know, it’s surprising!) I have done my best to include the most accurate calorie and nutrition counts in this foods list, but please do you research and check the specific vegetable and brand that you are using. Read the complete Hcg Diet Vegetable Guide.
Healthiest protein options: Fish is the healthiest and most recommended protein of the Hcg foods list. Chicken is second, and beef is last. Seafood can vary in this hierarchy, depending on the specific food in question. Different types of fish offer different health and nutrition benefits. They are also often, half the calories compared to beef options.
Grissini and bread sticks: Remember that not all grissini and breadsticks are created alike. Check your labels carefully and avoid these when eating out since they can be as high as 400+ calories.
Why do we not include carbohydrates on this list? The Hcg Diet is not a low carbohydrate weight loss plan. In fact, whole carbohydrates from vegetables are encouraged, which is why there is such a long vegetable food list.
*Coffee statistics for soluble fiber: Scientific America on Coffee Research
Ask Hcg Diet coaches about eating and the approved foods list: and get answers fast…. join the Hcg Diet Forums.
Are eggs allowed on the Hcg Diet list of allowed foods?
Yes, eggs are permitted. Dr. Simeons specifies that 1 whole egg, or 3 egg whites may be substituted for 1 protein serving at a meal. A great egg recipe that is POP (perfectly on protocol) would be scrambled eggs with spinach, onion flakes and the allowed 1 tablespoon of milk (optional.) Be sure to include a number of spices and himalayan salt for flavor. Franks hot sauce and tobacco are also permitted.
Can you chew gum on the Hcg Diet?
While gum is permitted, it is not recommended since the ingredients in gum can trigger food sensitivities and unnecessary hunger. For those who choose to chew gum while on Phase 2 or Phase 3, it is important to select only sugar free gum, and those without the allowed sweeteners (avoid aspartame!.) See the above food list for sweetener options.
Have a question about Eating and Foods on the Hcg Diet Plan? Feel free to ask in the Hcg Diet Forums; the largest Hcg diet community on the web with over 100,000 members and growing.
What’s the next step in getting started?
Now that you are familiar with the list of Hcg foods, it’s time to move on and learn about the different forms of HCG that are acceptable for the protocol: