Original HCG Diet Food List for phase 2 and phase 3 with calorie counts. What foods can you eat on the Hcg Diet? The diet includes a long list of whole, unprocessed foods, and a focus on healthy proteins and carbohydrates from lean meats and vegetables. Organic foods are highly recommended, and no processed or prepared foods are allowed. There are additional food tips and guidelines at the bottom of this page.
Hcg Diet Food Lists
Included on this page:
- The Original Hcg Diet Food List
- The EXPANDED Hcg Diet Food List
- The NEW (Modern Variation) Hcg Diet Food List
- The ROGUE Hcg Diet Food List
- Tips and Guidelines for Hcg Diet Foods and Eating
Original 500 Calorie (VLCD) Hcg Diet Food List
- Tea – 2 calories + diuretic effects (negative calorie food)
- Coffee – 1 calorie + .47 grams of soluble fiber* (negative calorie food)
- Tbs milk – 9 calories whole, 6 calories 1% milk fat, 5 calories skim milk, 2 calories Almond milk (unsweetened), 4 calories coconut milk (unsweetened)
- Saccharin – 4 calories per packet
- Stevia – >1 calorie
Protein – Meats allowed on the Hcg Diet: 100 grams of one of the following Hcg Diet foods are allowed at lunch and again at dinner. (These are 0 carbs unless otherwise noted.)
- veal – 114.5
- beef – 200 (90% Lean)
- chicken breast – 147
- fresh white fish – 80
- lobster – 89 calories
- crab – 83 calories
- shrimp – 65 calories
List of 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. Calories and serving size are included.
- spinach – 6 calories, serving size 1 cup
- chard – 6 calories, 1 cup
- chicory – 6 calories, 1 cup
- beet-greens – 8 calories, 1 cup
- green salad (mixed) – 11 calories, 1 cup
- tomatoes – 9 calories for 4 cherry, 18 calories 100g reg tomato.
- celery – 16 calories, 1 cup chopped
- fennel – 27 calories, 1 cup
- onions – 64 calories raw, 10 calories cooked, 1 cup
- red radishes – 9 calories raw, 1 cup sliced
- cucumbers – 14 calories, 1 cup
- asparagus – 14 calories grilled (1 cup, chopped), 22 calories 1/2 cup tips.
- cabbage – 22.3, 1g protein, 1 cup chopped,
- 1 breadstick (grissino) or one melba toast – calories 20 (check label)
List of Fruits Allowed on the HCG Diet:
- 1 apple – 90 calories (average apple, medium sized), 53 calories (small)
- 1 orange – 45 calories (small – “Cuties” fall into this arena). Large orange: 87 calories.
- 1 handful of strawberries – 53 calories (approx 1 cup sliced)
- 1/2 grapefruit – 26 calories
Note from the editor: Many people successfully combined vegetables from this food list on their Hcg Diet phase 2’s and do fine. If you wish to try this, please do, but proceed with caution to avoid stalling.
Additional Reading about foods and the Hcg Diet Plan:
- Summery of the Hcg Diet protocol.
- Hcg Diet High Fiber Food List
- Hcg Diet Vegetables Guide (coming soon!)
2. The Expanded HCG Diet Food List (Including Weights and Calories)
The overview: Per meal, allowed foods as described by Dr. Simeons. 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 and you can drink all the coffee and tea you want.
Editor’s note: Skipping breakfast is not advised. Modern day Hcg Diet experts believe that adding a protein for breakfast, in particular, offers great benefits while on the diet, and is useful in creating a longterm habit for healthy eating.
The Expanded Hcg Diet Food List for Phase 2 & 3
Learn more about the Expanded Hcg Diet Foods List here.
Very Lean Beef Foods Allowed on the HCG Diet (avg 152 calories) – 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 calories
- Tri-Tip Steak (3.5 oz) – 154 calories
Chicken Allowed on the HCG Diet – Phase 2 and 3
- Chicken Breast (3.5 oz) – 87 calories
Fish Foods Allowed on the HCG Diet (avg 98 calories) – Phase 2 and 3
- 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 – Allowed on the HCG Diet Phase 2 and 3
- 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 Turbot
Veal Foods Allowed on the HCG Diet (avg 114 calories)
- Veal, sirloin (3.5 oz) – 110 calories
- Veal, loin chop (3.5 oz) – 117 calories
Vegetable Foods Allowed on the HCG Diet (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 Foods Allowed on the HCG Diet
- 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 Foods Allowed on the HCG Diet
- Grissini Breadstick (3 g) – 12 calories
- Melba Toast (3 gram) – 12 calories
- Melba Toast (5 gram) – 20 calories
Keep in mind that the above HCG Diet food list calorie counts on meats and vegetables do not include any sauces, salad dressing or butter. You are in fact encouraged not to use sauces such as barbecue sauce, A-1 Steak Sauce, etc., on meats nor any salad dressings on salads or butter on vegetables. The only exception to this would be homemade HCG Diet sauce recipes that include only allowed foods and ingredients.
Modern Variation New HCG Diet Food List (expanded) for Phase 2. Higher calories, slower loss rates, modern foods.
This is a list of hCG Diet Foods, expanded for modern foods allowed in Phase 2.
How the list is “expanded” beyond the foods listed in the manuscript: Some foods are added because they are fiber foods and have 0 calories or do not impact the HCG diet in a negative way.
If you ever find a food item causing you issues or not agreeing with you, then do not eat it.
Filler Foods (Rogue add-ons should be cautionary to avoid stalling)
Organic Low Sodium Chicken Broth, Vegetable Broth and or Beef Broth.
Sugar Free Jello
Beef 3.5 ounces/100 grams
Lean Ground Beef 97/3 = 150 calories
Cube Steak = 160 calories
Sirloin Tip Steak = 130 calories
Top Round Steak = 166 calories
Veal = 110 calories
Veal Chop = 117 calories
Turkey = 100 calories (breast,) 189 calories (whole roasted), 200 calories (ground turkey)
Fowl 3.5 ounces /100 grams
Chicken Breast = 87 calories
Turkey, Dr. Simeons does not list Turkey or other fowl on the hCG diet.
Seafood 3.5 ounces/100 grams
Cod = 83 calories
Real Crab Meat = 100 calories
Flounder = 90 calories
Haddock = 88 calories
Halibut = 110 calories
Lobster = 98 calories
Red Snapper = 110 calories
Shrimp = 110 calories
Tilapia = 94 calories
Lemon Sole =116 calories
Monk Fish = 96 calories
Whiting = 87 calories
Vegetables 3.5 ounces/100 grams
Asparagus = 3 calories
Broccoli =34 calories
Celery = 15 calories
Cabbage = 24 calories
Cauliflower = 22 calories
Cucumber = 12 calories
Lettuce all varieties = 20 calories
Red Radishes = 12 calories
Spinach raw = 20 calories
Spinach frozen = 23 calories
Tomato = 20 calories
Fruit average 76.5 calories
Apple (s) = 55 calories
Apple (m) = 72 calories
Apple (l) = 110 calories
Navel Orange = 69 calories
Florida Orange = 65 calories
Strawberries 12 (l) = 72 calories
Strawberries 20(m) = 80 calories
Pink California Grapefruit = 92 calories
Pink Florida Grapefruit = 74 calories
Bread 1 piece = 1 serving
1 Grissini Bread stick = 12 calories
1 Melba Toast = 12 calories
Phase 2 Food Rules
- For the hCG diet 1 bread stick or Melba Toast = 1 Serving. You are only allowed 1 serving per meal
- All proteins must be weighed on a kitchen scale
- Imitation crab meat NOT ALLOWED very high in carbs and sugar
2. The “Rogue” HCG Diet Food List
(More calories, slower loss rates.)
This is the rogue Hcg Diet Food List, and has been featured by Dr. Sharon Emma on the Dr. Oz show. It is designed for slower losses with an I increased calorie intake for those who prefer a less rigid protocol than the original. Do note that your Doctor may have a variation of this food list for his/her own version of the protocol. Calorie allowances ranges from 800 calories to 1600 calories (typically for men or individuals who require a much higher food intake while still taking the Hcg hormone.) portion sizes are still measured but larger than the portions from the original protocol.
List of Vegetable Foods Allowed
- Vegetables on this list may be combined.
- Any kind of lettuce, spinach, beet greens, chard, cabbage
- (Etc., …same vegetables as original foods list.)
- Organic is recommended.
- No processed vegetable foods.
- Fresh (not frozen) whenever possible.
- White Fish (no salmon, etc)
- Chicken breast, with fat trimmed.
- Lean turkey (no dark meat.) – While this is not listed on the original protocol, many people use it during Phase 2 and 3 without issue.
- Extra lean beef (96% lean ground beef including pot roast)
- Oranges (some rogue protocols restrict these to cut sugar)
- Melba Toast
Drinks & Other
- Herbal Tea (sugar free)
- Bottled water
- Sugarless Gum
- Sodas and beverages with sweeteners (such as aspartame) are not permitted.
- Stevia in moderation.
- Braggs Liquid Amino (healthy soy sauce variation)
- Apple Cider Vinegar
- Any natural herb or spice including salt, pepper, and garlic
Editor’s Notes and Tips for Hcg Diet Foods
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 on the Hcg Diet food list. Chicken is second, and beef is last. Seafood can vary in this hierarchy, depending on the food in question. Different types of fish offer different health and nutrition benefits while on the diet, and after. 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
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