Hcg Diet Food List, Menu and Meal Plans.
Hcg Diet Foods For Phase 2:
- VEGETABLES: Spinach, mixed greens, beet greens, chard, cabbage…
- PROTEINS: Lean beef, chicken, select fish, shrimp, crab… (All meats trimmed of fat and weighed carefully)
- FRUIT: Apples, strawberries, oranges, grapefruit…
- GRAINS: Grissini, melba toast…
- DRINKS: Herbal Tea, coffee, water….
Below is an accurate list of Hcg allowed Foods and helpful tips for eating on the Hcg weight loss plan. The most important part of the Hcg Diet Plan, is learning what foods you can eat and what not to eat during Phase 2 (the weight loss phase) and Phase 3 (the transition phase.) We have included the original 500 calorie food list, the expanded foods list, and those from alternative protocols; such as those shared on the Dr. Oz and Rachel Ray Shows. In addition, we have included indispensable tips and guidelines to help you eat correctly on the protocol, for maximum weight loss and developing healthy eating habits.
Included on this page:
- Hcg Diet Food Lists (Approved Foods)
- Alternative Protocol Food Lists (800 Calorie, Dr. Oz, Etc.)
- Expanded Food List for Phase 2 & Phase 3
- Original 500 Calorie Food Menu & Eating Guidelines
- Meal Planning (Video: 20 meals in 45 minutes)
- Tips for Eating Like a Champ on Phase 2 and Phase 3!
Hcg Diet Food List
(Scroll down for the Expanded List of Allowed Foods)
What foods can you eat on the Hcg Diet Plan? A normal day's menu includes 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.
Foods allowed on the Simeons protocol include a variety of lean meats and proteins, vegetables, fruits and carefully selected grain options. Below is the official list of allowed foods. There is an expanded list of foods farther down on this page, with a long list of allowed foods (proteins, vegetables, fruits, grains) including their weights, portions and calories. We also recommend reading our Guide to the 500 Calorie Food Menu, including full background, eating guidelines and tips.
- Tbs milk
- chicken breast
- fresh white fish
- green salad (mixed)
- red radishes
- 1 grissini breadstick or 1 melba toast
- 1 apple
- 1 orange
- 1 handful of strawberries
- 1/2 grapefruit
Expanded List of Foods You Can Eat on the Hcg Diet
Phase 2 & Phase 3
(with weights, portions and calories)
This is the expanded foods list for the Hcg Diet Plan. These foods are all allowed on the original protocol. Learn more through our Guide to 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 food calorie counts on meats and vegetables do not include any sauces, salad dressing or butter. You are 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.
Original 500 Calorie Food List and Menu (VLCD)
This is the original HCG Diet food list as published in Dr. Simeons manuscript, Pounds and Inches.
This 500 calorie menu includes a list of foods that are known as “whole foods.” These are unprocessed foods, in their natural state and largely focus on healthy proteins from lean meats, balanced with carbohydrates from vegetables and carefully selected fruits.
Only 2 options are available for grains, however this is not to be confused with a ketosis food diet. The Hcg Diet is not a low carbohydrate diet since a significant amount of carbs are eaten through vegetables and fruit.
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.
The following list are the foods that are allowed 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.
500 CALORIE FOOD MENU
(Hcg Diet Food list is below this 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 above
Hcg Diet Foods and Meal Planning
Full Hcg Diet meal planning at it's best! 20 Hcg Diet meals with approved foods, prepared in 45 minutes. Make these and keep them in your fridge!
Original Protocol Food List Guidelines
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.
Fruits allowed on the HCG Diet: Fruit can vary greatly in calories depending on the type. 2 small apples is NOT an exceptable 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:
Alternative Hcg Diet Food Lists
The following food lists are based on alternative Hcg diet protocols. These include the 800 calorie food list, and the “New” Hcg Diet allowed foods as seen on Dr. Oz and Dr. Emma. Details and guidelines are included for each, so please read carefully to make an informed decision on which approach is right for you.
The 800 Calorie HCG Diet Food List
(Slightly more calories, slower loss rates.)
This is the 800 Calorie food list simply expands the portions of the already allowed foods on the 500 calorie menu. Note: In addition to slower losses, this approach may also result in less weight loss.
This option is typically prescribed by doctors, for patients who require slightly more calories than the original protocol dictates. Dieters that fall into this category are generally men, active individuals, or those who are close to goal and don't have much more to lose.
Do note that this is merely an example and your prescribing Doctor or Hcg weight loss provider may have a variation of this food list for his/her own version of the protocol. Again, portion sizes are still measured, but are larger than the portions from the original protocol. Food calorie allowances can also range: 800 calories 1600 for very active individuals such as male athletes.
The foods in bold are the ones that significantly differ from the original protocol's allowed foods.
List of Vegetable Foods Allowed: Vegetables on this list may be combined. Organic vegetables are recommended. No processed vegetables. Fresh (not frozen) whenever possible.
- Any kind of lettuce, spinach, beet greens, chard, cabbage
- (Etc., …same vegetables as original foods list.)
- 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
Dr. Oz and Dr. Emma “New” HCG Diet Food List for Phase 2
A very modern take on the Hcg weight loss plan: Higher calories (up to 1600 calories), modern processed foods and protein powders permitted. Slower loss rates.
This is a very modern, medical weight loss approach, that incorporates the use of Hcg hormone as prescription injections only. This protocol has been featured on the Dr. Oz show, and includes an expanded list of modern foods and supplements, allowed in both Phase 2 and Phase 3 of the Hcg Diet Plan.
This version of the protocol results in significantly slower loss rates, and reports increased stalling patterns. This approach is only recommended with a significant amount of coaching and support.
List of Allowed Foods for Dr. Oz's NEW Hcg Diet
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
Fowl 3.5 ounces /100 grams
Chicken Breast = 87 calories
Turkey = 100 calories (breast,) 189 calories (whole roasted), 200 calories (ground turkey)
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
FAQ and Tips for Hcg 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 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.
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
Ask Hcg Diet coaches about eating and the approved foods list: and get answers fast…. join the Hcg Diet Forums.
Can I eat eggs on the Hcg Diet Plan?
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.