500 Calorie Diet Menus

One of the building blocks behind the concept of the HCG Diet is the 500 calorie diet
restriction. The basic idea is that the body requires more calories than 500 calories
per day to sustain its activity level. The extra calories are made up from breaking
down the bodies natural resources, carbohydrates, protein, and fats. This break down
of these tissues results in weight loss. This diet alone is unsafe and is essentially a
starvation diet where the body will lose it healthy tissues as well as the fats.
Theoretically, the HCG allows the body to mobilize more fat than what would
normally be released during dieting. This allows the body to use this fat as a fuel
source and perserve some of the bodies needed carbohydrates and proteins. This way
the body is not completely stripped of all of it natural reserves. The following menus
are collections of menus that we have collected from various sources and patients
who have shared there menus with us to share with the World. We hope that you
serve you well. Please send us some other receipes if you have others and we will post
them here. These Menus are simplified and not absolute. They are just basic
estimates of the calories in certain food groups and meals and individual results will
vary. This diet page is somewhat long so take your time and enjoy the read. This list
will start with basic calorie estimates, then go to recipes such as appetizers, soups
and salads, entrees, desserts and treats.

Calorie Intake List

Serving Size 3.5 oz

Vegetables and Fruits              Calories            Meats, Oil and Starch

Calories
Asparagus (frozen)                    19                     Beef (ground-raw)
136
Asparagus (canned)                  19                     Beef (ground-cooked)
170
Asparagus (raw)                        22                    Beef (1 frozen patty- 3oz)
240
Celery                                    14                     Chicken Breast (raw no skin)
89
Cabbage                                  24                    Chicken Breast (baked/grilled no skin)
128
Chicory (raw)                            23                     Lobster (raw)
89
Chicory (green)                         17                     Lobster (cooked)                                
97
Cucumber (peeled)                    12                     Shrimp (raw)
105
Cucumber (w/skin)                     15                     Shrimp (cooked)
98
Fennel                                      31                     Crab (raw)                                         
83
Lettuce (Iceberg)                       14                     Crab (cooked)                                   
96
Lettuce (Greenleaf) 1                 7                      Bass Fish (raw)
113
Onions (raw)                             42                     Bass Fish (cooked)                              
145
Onions (boiled)                         44                     Cod Fish (raw)                                    
113
Parsley                                     3                      Cod Fish (cooked)                               
145
Peppers (jalapeño)                    40                     Perch (raw)
90
Red Radishes                           16                     Perch (cooked)                                   
116
Salsa                                        27                     Tilapia Fish (raw)
95
Spinach (raw)                            23                     Tilapia Fish (cooked)
110
Spinach (canned)                      23                     Trout Fish (raw)
147
Spinach (frozen/leaf)                 70                     Trout (cooked)
168
Tomato                                    18                     Whiting Fish (raw)
98
Tomato Paste                           82                     Whiting (cooked)
168
Apple (small)                             55                     Orange Roughly (cooked)
104
Apple (medium)                         72                     Melba Toast (1 piece)
12
Grapefruit (small-3.5 oz)             32                     Melba Toast (3 pieces)
35
Grapefruit (Medium-4.5 oz)         41                     Melba Toast (3 pieces)
39
Grapefruit (large-5.9 oz)             53
Strawberries (3.5 oz)                  32
Strawberries (1 cup)                   46

 
Recipes                                           Calories per Serving

Appetizers:
Spicy Celery Dippers                                             16
Lemony Cabbage Slaw w/ Curry                              28
Sautéed Fennel and Chard                                     56
Melba Delight                                                       75
Melba Toast Bruschetta                                         70

Soups and Salads:

Chicken Bouillon Base                                           30
French Onion Soup                                               60
Tangy Tomato Soup                                               75
Garlic Fish Soup                                                   175
Savory Chicken Soup                                              86
Gazpacho Salad                                                     42
Lemon-Tarragon Asparagus Salad                            100
Cucumber Salad                                                    15
Grapefruit Salad                                                  125
Crunchy Sweet Apple Chicken Salad                       160
Taco Salad                                                          210

Entrees:
Chili                                                                   200
Ginger Beef Kabobs                                              133
Bunless Burgers                                                    200
Beef with Tomato Sauce                                       173
Grilled Grouper w/ Tomato Sauce                          189
Citrus Fish                                                           115
Lemon-Tarragon Fish                                             125
Chicken Chili                                                        175
Tomato Basil Chicken                                             145
Glazed Herb Chicken w/ Asparagus                          200
Mint-Marinated Chicken Breast                               202
Cabbage Chicken Stir Fry                                       160
Grilled Onions, Grapefruit and Chicken Stir Fry        220
Breaded Chicken Tenders                                      180
Boneless Hot Wings                                               140
Egg Rolls                                                              180
Shrimp Ceviche                                                     110
Mexican Lettuce Wraps                                          150

 
Desserts and Treats:
Lemon Berry Ice                                                    76
Easy Fruit Pie                                                         91
Apple Cobbler                                                        56
Homemade Applesauce                                            60
Strawberries and Crème                                          40

Do not substitute items for anything off of the list you have been given. You may,
however,
substitute any item for something that is on the list.

Appetizers

May be used for a snack or light meal

Spicy Celery Dippers

1 (14 ½ oz) can of Mexican-Style stewed tomatoes with jalapeno peppers and spices,
undrained
1 (10 oz) can diced tomatoes and green chilies, undrained
½ teaspoon black pepper
¼ teaspoon of garlic powder
1) Place all ingredients in a blender
2) Process for 15 seconds or to desired texture
3) Transfer mixture to a bowl
4) Serve immediately or cover and chill
5) Use celery sticks or cucumber sticks to dip
Makes 12 servings
1 vegetable
Nutrients per serving:
Calories 16
Total Fat 0
Carbohydrates 3.7 g
Sodium 203 mg

Lemony Cabbage Slaw w/ Curry

4 cups shredded green or white cabbage
1 cup white onion, thinly sliced
2 tablespoons apple cider vinegar
1 tablespoon lemon juice
1 teaspoon curry powder
½ teaspoon salt
½ teaspoon celery seeds
1 tablespoon Stevia
1) Mix cabbage and green onion in large bowl
2) Combine vinegar, lemon juice, Stevia, curry powder, salt and celery seeds in small
bowl.  Pour over cabbage mixture; mix well
3) Refrigerate, covered at least 4 hours or overnight, stirring occasionally
Makes 6 servings
1 vegetable
Nutrients per serving:
Calories 28
Total Fat 1 g
Carbohydrates 7 g
Sodium 189 mg

Sautéed Fennel and Chard

1 large fennel bulb
½ teaspoon coconut oil
¼ cup dry white wine
¼ cup water
1 teaspoon Stevia
1/8 teaspoon salt
1/8 teaspoon black pepper
2 cups chopped chard
1) Cut a slice off fennel bulb base. Trim stalk to within 1 inch of bulb. Discard stalks.
Cut
bulb vertically into thin slices and cut slices into thin strips
2) Heat oil in a large skillet coated with cooking spray over medium-high heat. Add
fennel and chard, and sauté 8 minutes or until lightly browned
3) Add wine and remaining ingredients
4) Bring to a boil; cover, reduce heat and simmer 4 minutes
5) Uncover and cook 3 minutes or until almost all liquid evaporates
Makes 4 servings
1 vegetable
Nutrients per serving:
Calories 56
Total Fat 1.3 g
Carbohydrates 11 g
Sodium 130 mg

Baked Vidalia Onion

1 Vidalia onion (or any sweet onion)
Sea Salt
Pepper

1) Preheat oven to 350

2) Remove the outer layers and roots from the onion
3) Wrap the onion in foil and bake for at least 1 hour
4) Remove from foil and season with salt and pepper
Makes 1 serving
1 vegetable
Roughly 70 Calories

Melba Delight
1-2 Melba Toast/ 4-5 Melba Snacks
1-2 Slices of chicken breast (deli style)
1 slice tomato
Add oregano and a pinch of salt

1 protein, 1 fruit/vegetable, 1 Melba

Roughly 75 Calories

Melba Toast Bruschetta

½ tomato - diced
Onion and cilantro to taste
2 tablespoons balsamic vinegar
Salt

1) Mix all ingredients in a small bowl.

2) Adjust spices and vinegar to taste
3) Put onto of Melba toast and enjoy!

1 fruit/vegetable, 1 Melba
Roughly 70 Calories

Soups and Salads

Chicken Bouillon Base

(Used in many recipes instead of chicken broth)
6 (3.5 oz) pieces of chicken breast
8 cups of water
¼ teaspoon garlic powder
¼ teaspoon onion salt
¼ teaspoon poultry seasoning
¼ teaspoon black pepper
1 ½ teaspoon sea salt

1) Combine ingredients in soup pot and cook until chicken is done

2) Remove chicken and refrigerate or freeze to use at a later time.
3) 2 cups in a medium size pot for soup or 4 tablespoons on a small pan to sauté
vegetables

Makes 5 servings
Roughly 30 Calories

French Onion Soup

2 cups Chicken Bouillon Base
1 whole sliced sweet onion

1) Simmer on low for 1 hour

Makes 1 serving
1 protein, 1 vegetable
Roughly 60 Calories

Tangy Tomato Soup

1 cup chicken bouillon base
1 large or 2 small tomatoes
1 clove minced garlic
½ teaspoon onion salt
½ packet Stevia
½ teaspoon basil
Ground pepper

1) Sautee garlic in 1 tablespoon of bouillon base and set aside

2) Puree tomatoes in a blender and then cook over medium heat to a boil. Stir
frequently
3) Turn heat to low. Add remaining bouillon base, garlic, onion salt and Stevia to
tomatoes
4) Cover and simmer for 10 minutes
5) Stir in basil and pour soup in bowl
6) Sprinkle with ground pepper and serve

Makes 1 serving
1 vegetable
Roughly 75 Calories

Garlic Fish Soup

3.5 oz of cod cut into 1 inch cubes
1 minced garlic clove
½ teaspoon oregano
½ teaspoon thyme
1 large or 2 small tomatoes
2 cups chicken bouillon base
Sea salt
Pepper

1) Sautee garlic in 2 tablespoon of bouillon base.

2) Add rest of bouillon and chopped tomatoes to the mixture
3) After coming to a boil, reduce heat to simmer
4) Add fresh herbs and salt and pepper to taste
5) Add fish cubes and cook for 7 minutes or until fish is cooked
6) Serve

Makes 1 serving
1 protein, 1 vegetable
Roughly 175 Calories

Savory Chicken Soup

3.5 oz chicken breast cubed
Chopped celery, cabbage or tomatoes
2 cups chicken bouillon base
¼ chopped onion
2 cloves garlic sliced and crushed
½ teaspoon poultry spice
Cayenne pepper to taste
Salt and pepper to taste

1) Bring chicken broth to a boil

2) Add onion, garlic and spices
3) Add chicken and vegetables
4) Simmer on low heat for 20 minutes or until chicken and cabbage are tender
5) Serve hot
6) Sprinkle with chives or parsley if desired

Makes 1 serving
1 protein, 1 vegetable
Roughly 186 Calories

Cajun Gumbo
3.5 oz of shrimp
2 cup chicken broth
1 chopped tomato
3 tablespoons organic tomato paste
1/8 cup chopped onion
2 cloves pressed/chopped garlic
1/8 cup Bragg’s apple cider vinegar
2 teaspoons organic Worcestershire sauce
Cayenne pepper or chopped fresh hot peppers to taste
Salt and pepper to taste

1) Sauté the onions and spices in a bit of chicken broth. When caramelized, add
shrimp.
2) Sauté only two or three minutes then add tomato paste, tomatoes and the rest of
the
chicken broth and vinegar
3) Let liquids reduce down until thickened to a sauce consistency
4) Pour over bowl full of leafy greens

Makes 1 serving
1 protein, 1 fruit/vegetable
Roughly 125 Calories

Marinated Asparagus Salad

2 lbs asparagus spears, trimmed and cut in half
2 tablespoons apple cider vinegar
1 teaspoon dry mustard
½ teaspoon dried tarragon
¼ teaspoon salt
1/8 teaspoon black pepper

1) Cook asparagus in boiling water 4 minutes or until crisp-tender. Drain; rinse with
cold
water
2) While asparagus cooks, combine vinegar and next 5 ingredients in a medium bowl.
Add asparagus and toss well
3) Cover and refrigerate 3 hours or until well chilled

Makes 6 servings
1 vegetable
Nutrients per serving:
Calories 79
Total fat 4.7 g
Carbohydrates 6.1 g
Sodium 122 mg

Gazpacho Salad
1 pint grape tomatoes, halved
1 cup coarsely chopped cucumber
½ cup coarsely chopped red onion
2 garlic cloves
¼ cup fat free zesty Italian dressing
¼ teaspoon salt
1/4 teaspoon freshly group black pepper

1) Combine all ingredients in a medium bowl, stirring well

2) Serve immediately or cover and chill

Makes 4 servings
1 vegetable
Nutrients per serving:
Calories 42
Total Fat 0.4 g
Carbohydrates 9.3 g
Sodium 311 mg

Lemon-Tarragon Asparagus Salad

1 ½ lb asparagus spears
1 cup sliced radishes
1 tablespoon thinly sliced white onion
2 teaspoons snipped fresh tarragon or ½ teaspoon dried tarragon crushed
1 teaspoon finely shredded lemon peel
¼ teaspoon salt
2 tablespoons apple cider vinegar

1) Snap off and discard woody bases from asparagus. Cut asparagus into 1 ½ inch
pieces
2) In covered large saucepan, cook asparagus in small amount of boiling, lightly salted
water for 2 minutes; drain. Rinse with cold water; drain again. Transfer asparagus to
salad bowl.
3) Add radishes, green onions, tarragon, lemon peel, and salt; toss gently to combine.
Cover and chill for 2 to 3 hours
4) Before serving, stir almonds and vinegar into asparagus mixture

Makes 6 to 8 servings
1 vegetable
Nutrients per serving:
Calories 100
Total Fat 6 g
Carbohydrates 6 g
Sodium 92 mg

 
Cucumber Salad
I large cucumber
4 tablespoons apple cider vinegar
¼ teaspoon garlic powder
1/8 teaspoon pepper
½ teaspoon onion salt
1 tablespoon dried parsley
1 packet Stevia

1) Combine vinegar with spices and Stevia

2) Toss cucumbers in mixture and refrigerate for at least 1 hour

Makes 2 servings
1 vegetable
Roughly 15 Calories

Grapefruit Salad
2 small grapefruits (one red, one white)
2 tablespoons coconut oil
¼ teaspoon dry mustard
1 ½ teaspoons tarragon
Pepper to taste
10 oz mixed baby greens
½ small red or white onion, thinly sliced (about ½ cup)

1) Peel grapefruits. Separate each segment. Break into small bite size sections using
bowl to catch juice
2) Place grapefruit sections, greens and onions in a separate bowl, mixing well until
blended.
3) Add olive oil, tarragon, mustard and pepper to reserved juice and whisk until
wellcombined
4) Pour over fruit and chill for 30 minutes.

Makes 4 servings
I fruit, 1 vegetable
Nutrients per serving:
Calories 125
Total Fat 1 g
Carbohydrates 10 g
Sodium 142 mg

Crunchy Sweet Apple Chicken Salad

3.5 oz chicken cooked and diced
1 apple diced
3 stalks celery diced
3 tablespoons lemon juice
1/8 teaspoon cinnamon
Dash of nutmeg
Dash of cardamom
Dash of salt
Stevia to taste
Wedge of lemon

1) Mix ingredients together, sprinkling it with Stevia and cinnamon

2) Chill for 20 minutes
3) Serve with a wedge of lemon and enjoy

Makes 1 serving
1 protein, 1 fruit and 1 vegetable
Roughly 190 Calories

Strawberry Chicken Salad

Large bed of lettuce
3.5 oz chicken
6-8 strawberries, sliced
Vinaigrette Dressing

1) Cook chicken breast and slice into bite size pieces

2) Place lettuce in bowl with sliced strawberries
3) Put chicken in and toss
4) Drizzle with dressing, salt, pepper and herbs as desired
5) Toss until lettuce is coated using as much dressing as you would like

1 fruit, 1 vegetable, 1 protein

Roughly 160 Calories

Tasty Chicken Apple Salad

2 cups raw spinach
½ chopped apple
3.5 oz chicken breast

1) Cook and chop chicken

2) Arrange spinach on a plate. Sprinkle with chopped apples and chicken
3) Choose dressing from recipes and put atop your salad

Make 1 serving
1 protein, 1 vegetable, 1 fruit
Roughly 170 Calories
 

Taco Salad
3.5 oz extra lean ground beef or buffalo
1 packet of taco seasoning
3 Romaine lettuce leafs
Onion and Tomato to liking
Salsa

1) Brown ground beef with taco seasoning and onions in a pan

2) Arrange lettuce at bottom of bowl
3) Add ground beef
4) Top with tomatoes and salsa

1 vegetable, 1 protein
Roughly 210 Calories

Sweet & Sour Vinaigrette Salad Dressing

2 tablespoons of apple cider vinegar
Salt Pepper
½ pack Stevia

1) Mix ingredients in a small bowl

2) Use on salad, spinach, vegetables or stir fry

Strawberry Vinaigrette
1 cup strawberries
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
Stevia to taste
Dash of salt
Dash of cayenne (optional)
Fresh ground black pepper to taste

1) Combine all ingredients in food processor. Puree until smooth.

2) Pour over fresh arugula or green salad.
3) Garnish with sliced strawberries and freshly ground black pepper.
4) Variations: use as a marinade or sauce for chicken.

Dijon Chicken Salad Dressing

Squeeze of lemon
1 tablespoon of vinegar
½ teaspoon garlic powder
¾ teaspoon dry mustard
Pepper
Stevia

1) Add all ingredients to a covered jar and shake

2) Use on anything
3) Refrigerate

Entrees

Remember: Limit Beef, or Buffalo to 2-3 serving per week

Limit Fish/Seafood to 3 times a week
Chicken maybe eaten at any time

Chili
3.5 oz lean ground beef (less than 7% fat)
1 cup chopped tomatoes
½ cup water
2 tablespoons minced onion
2 cloves garlic crushed and minced
Pinch of garlic powder
Pinch of onion powder
¼ teaspoon chili powder
Pinch of oregano
Cayenne pepper to taste (optional)
Salt and pepper to taste

1) Brown ground beef in a small frying pan

2) Stir in onions, garlic, tomatoes and water
3) Add spices and simmer slowly until liquid is reduced. The longer it cooks the more
flavorful.
4) Add a little water as needed to prevent burning.
5) Serve with chopped green onion or tomato garnish; salt and pepper to taste

Makes 1 serving
1 protein, 1 vegetable or fruit
Roughly 200 Calories per serving

Ginger Beef Kabobs

¾ lbs bones beef top sirloin steak (cut 1 inch cubes)
1 tablespoon water
¼ teaspoon ground ginger
¼ teaspoon ground all spice
1/8 teaspoon ground red pepper
1 clove garlic, minced
4 green onions, trimmed to 4 inch pieces

1) Place beef in large resealable food storage bag. Combine ginger, allspice, red
pepper and garlic in a small bowl
2) Pour over meat in bag and marinate in refrigerator 4 to 16 hours turning
occasionally
3) Prepare grill for direct cooking. Thread meat onto 4 soaked wooden skewers adding
green onion pieces to the end
4) Grill kabobs over medium coals for 11 to 14 minutes or until meat is tender, turning
once during grilling.

Makes 4 servings
1 protein, 1 vegetable
Nutrients per serving:
Calories 133
Total Fat 4g
Carbohydrates 2g
Sodium 69mg

Hamburgers
3.5 oz extra lean ground beef
Garlic Powder to taste
Romaine lettuce leafs
Tomato and onion to liking

1) Mix garlic powder into the ground beef

2) Cook your patties
3) Top with tomatoes and onion and wrap them in the lettuce

1 protein, 1 vegetable
Roughly 200 Calories

Beef with Tomato Sauce

4 (3.5 oz) beef eye round steaks, cut 1 inch thick
1/8 teaspoon ground black pepper
½ cup sliced green onion
1 teaspoon minced garlic
2/3 cup tomato paste
½ teaspoon instant beef bouillon granules
1) Trim fat from steaks. Sprinkle pepper over both sides of steak and rub in
2) Place steaks on rack of uncovered grill directly over medium coals. Grill for 10 to
12 minutes for medium rare (145 degrees) or 12 to 15 minutes for medium (160
degrees). Turn once
3) Meanwhile, for sauce: In small saucepan cook green onions and garlic cooking
spray until tender. Serve steaks topped with sauce

Makes 4 servings
1 protein, 1 fruit/vegetable
Nutrients per serving:
Calories 173
Total Fat 4 g
Carbohydrates 5 g
Sodium 172 mg

Grilled Grouper w/ Tomato Sauce

1 cup chopped tomatoes
3 tablespoons finely chopped red onion
2 tablespoons chopped fresh cilantro or parsley
1 tablespoon lime juice
4 (4 oz) grouper fillets
½ teaspoon salt
¼ teaspoon freshly ground black pepper

1) Prepare grill
2) Combine first 4 ingredients, tossing gently; set aside
3) Brush fish with olive oil’ sprinkle with salt and pepper. Place fish on grill rack
coated
with cooking spray. Cover and grill 4 to 5 minutes on each side or until fish flakes
easily when teased with a fork
4) Place fish on serving plates. Top each serving with tomato salsa

Makes 4 servings
1 protein, 1 vegetable
Nutrients per serving:
Calories 189
Total Fat 4.1 g
Carbohydrates 2.9 g
Sodium 388 mg

Citrus Fish
3.5 oz white fish
1 tablespoon minced onion
2 tablespoons lemon juice
Lemon and orange zest to taste
Lemon slices
Chopped parsley
Salt and pepper to taste
Stevia to taste
1) Mix lemon juice with zest and a little Stevia
2) Baste fish with mixture and top with salt, pepper and lemon slices
3) Wrap in aluminum foil and place on the barbeque or in oven at 350 degrees
4) Cook fish for 5-10 minutes or until fish is thoroughly cooked
5) Serve with lemon and top with parsley

Makes 1 serving
1 protein and 1 fruit
Roughly 115 Calories

Lemon Tarragon Fish

4 teaspoons lemon juice
½ teaspoon grated lemon peel
¼ teaspoon prepared mustard
¼ teaspoon dried tarragon
1/8 teaspoon salt
2 (3.5 oz) lean white fish rinsed and patted dry
¼ teaspoon paprika

1) Combine 2 teaspoons lemon juice, lemon peel, mustard, tarragon and salt in small
bowl. Blend well with fork; set aside
2) Coat 12 inch non stick skillet with cooking spray. Heat over medium until hot
3) Drizzle fillets with remaining 2 teaspoons lemon juice. Sprinkle one side of each
fillet
with paprika. Place in skillet, paprika side down; cook 3 minutes. Gently turn and
cook 3 minutes longer or until opaque in center and flakes easily when tested with
fork
4) Place fillets on serving plates, top with Tarragon mixture

Makes 2 servings
1 protein
Nutrients per serving:
Calories 125
Total Fat 3 g
Carbohydrates 1 g
Sodium 191 mg

 
Chicken Chili
1 cup shredded cabbage
2 cups chicken broth
3.5 oz chicken breast
1 teaspoon of cayenne pepper
1 teaspoon of black pepper
1 tablespoon of chili powder
1 tablespoon of cumin
Couple of pinches of dried chopped onions.

1) Cook chicken and cut into small chunks. Set aside

2) In a medium saucepan add 2 cups chicken broth
3) Add spices
4) Add cabbage
5) Add pre-cooked chicken
6) Stir constantly.
7) Let simmer for about 10 minutes or until cabbage is to your liking

1 protein, 1 vegetable
Roughly 175 Calories

Shish Kabobs
3.5 oz of either chicken or shrimp
Chunks of tomato and onion
Lemon Juice to taste
Seasoning Salt to taste

1) Prepare chicken/shrimp and vegetables in seasoning and place on skewer

2) Grill until done

1 protein, 1 vegetable
Roughly 160 Calories

Tomato Basil Chicken

3.5 oz cubed chicken
1 cup chopped tomato
¼ cup water or chicken broth
2 tablespoons lemon juice
2 tablespoons chopped onion
1-2 cloves garlic sliced
3 leaves basil rolled and sliced
1/8 teaspoon oregano fresh or dried
¼ teaspoon garlic powder
¼ teaspoon onion powder
Cayenne to taste
Salt and pepper to taste

1) Lightly brown the chicken in small saucepan with lemon juice

2) Add garlic, onion, spices and water
3) After chicken is cooked, add fresh tomatoes and basil
4) Continue cooking for 5-10 minutes
5) Salt and pepper to taste; garnish with fresh basil

Makes 1 serving
1 protein and 1 fruit or vegetable
Roughly 145 Calories

Glazed Herb Chicken

1 teaspoon hot pepper sauce
4 (3.5 oz) boneless, skinless chicken breast
1 pound fresh asparagus, trimmed
2 tablespoons jerk seasoning

1) Preheat grill to medium-high

2) Rub chicken with jerk seasoning
3) Grill breasts about 6 minutes per side or until cooked through and no longer pink
inside, brushing every few minutes with pepper sauce
4) Meanwhile, grill asparagus about six minutes, turning occasionally. Remove chicken
and asparagus from grill and arrange on platter to serve

Makes 4 servings
1 protein, 1 vegetable
Nutrients per serving:
Calories 200
Total Fat 2.5 g
Carbohydrates 11 g
Sodium 550 mg

Mint-Marinated Chicken Breasts

4 (3.5 oz) boneless, skinless chicken breasts
½ cup fresh mint leaves
1 tablespoon lemon juice
2 teaspoons minced garlic
1 teaspoon chili powder
¼ teaspoon ground black pepper
Grilled whole green onions (optional)
1) Place chicken breast in a resealable plastic bag and set in shallow dish
2) For marinade: In blender, combine mint, lemon juice, garlic chili powder and
pepper.
Cover and blend until smooth. Pour over chicken; seal bag. Marinate in refrigerator
for 4 to 24 hours, turning bag occasionally
3) To serve: drain chicken, discarding marinade. Place chicken on rack of uncovered
grill directly over medium heat. Grill for 12 to 15 minutes or until chicken is no longer
pink, turning once

Makes 4 servings
1 protein
Nutrients per serving:
Calories 202
Total Fat 6 g
Carbohydrates 2 g
Sodium 229 mg

Cabbage Chicken Stir Fry

3 leafs of cabbage
3.5 oz of chicken
Seasoning to taste

1) Boil your cabbage until done. Set aside

2) Cut chicken into cubes. Cook in pan with coconut oil and seasoning of choice
3) Mix in cabbage and cook until done

1 protein, 1 vegetable
Roughly 160 calories

Grilled Onion, Grapefruit and Chicken Stir Fry

3.5 oz chicken breast
3.5 oz white onion
½ grapefruit peeled and cut into small pieces

1) Place salt, pepper, herbs and spices of your choice in the bottom of a skillet
2) Add onions and 3 tablespoons of water
3) Stir fry until tender and transparent. Remove from pan and set aside
4) Add chicken pieces, salt and pepper to pan and water if needed for steaming
5) Simmer on medium heat until chicken is well cooked
6) Place onions, grapefruit and chicken with juice from pan in a bowl
7) Toss with salt, pepper, herbs and spices
May substitute chicken for beef or fish as well
1 protein, 1 vegetable, 1 fruit
Roughly 220 Calories

Breaded Chicken Tenders

3.5 oz raw chicken breast tenders
1 grissini breadstick or Melba toast crushed
1 ½ tablespoon very finely minced parsley
Couple of pinches of poultry seasoning, cayenne pepper, rosemary and oregano
1 large pinch of thyme
1 large pinch of garlic powder

1 large pinch of onion powder

1) Preheat oven to 350
2) Soak raw chicken in water
3) Meanwhile, mix crushed grissini breadstick/melba toast in a small bowl with all
other
seasonings and spices
4) Place wet chicken tenders on a small cookie sheet
5) Season with fresh ground pepper and sea salt
6) Pat spice mixture on moist tenders
7) Bake at 350 until done
8) Serve chicken with diced tomatoes. Season to liking

Makes 1 serving
1 protein, 1 Melba
Roughly 180 Calories

Boneless Hot Wings

400 grams/14 oz chicken breast tenders
½ cup apple cider vinegar
½ cup water
3 tablespoons cayenne pepper
¼ cup to ½ cup chili powder

1) Preheat oven to 350

2) Mix vinegar, water and cayenne pepper
3) Add chicken to marinade and let refrigerate at least 2 hours
4) Put chili powder on a plate and dip each tender in
5) Place on rack in baking pan
6) Bake for 15-20 min or until chicken is no longer pink
Makes 4 servings
1 protein
Roughly 140 Calories

Egg Rolls
2-3 Big Cabbage leaves
1 cup shredded cabbage
1/8 teaspoon garlic powder
1/8 teaspoon Chinese Five Spice
½ packet Stevia
2 Sesame flavored Melba Toast rounds
3.5 oz chicken or shrimp

1) Cook chicken or shrimp. Cut into small pieces and set aside
2) Steam big cabbage leaves for 5 minutes. Set aside
3) Steam shredded cabbage for 5 minutes
4) Add shredded cabbage to bowl along with chopped chicken or shrimp and spices
5) Mix and then wrap in big cabbage leaves
6) Garnish with melba toast rounds
Makes 1 serving
1 protein, 1 vegetable
Roughly 180

Shrimp Ceviche
1 lb shrimp
2 large lemons
1 tablespoon fresh garlic, minced
1 cubanel, finely chopped
1 cup finely chopped red onion
Tabasco to taste
2 cups chopped tomatoes
1 ½ cup chopped cucumbers
½ cup chopped fresh cilantro
½ cup chopped fresh parsley
Sea salt and fresh ground black pepper to taste

1) Cook shrimp if raw. Rinse under cold water

2) Combine lemon juice and shrimp in a plastic bag
3) Refrigerate for 30 minutes
4) Add Tabasco, garlic, onion and pepper. Mix until evenly covered
5) Refrigerate another 30 minutes for flavors to infuse
6) Toss in bowl and add remaining ingredients
7) Serve by itself or with melba toast
Serving Size 5
1 protein, 1 vegetable
Roughly 110 Calories

Mexican Chicken Lettuce Wraps

3.5 oz chicken breast
¼ cup organic chicken broth
¼ cup finely diced white onion
1 garlic clove chopped or pressed
Fresh herbs to taste (cilantro, oregano, parsley, etc)
Dried spiced to taste (cumin, chili powder, real salt, pepper)
2 large lettuce leafs

1) In a small pan, sauté onions, garlic and spices (not herbs) in the chicken broth
2) When onions start to caramelize, add chicken. Cook completely
3) Spoon out mixture into large leaves and garnish with fresh herbs
4) May add fresh salsa, if desired

Makes 1 serving
1 protein, 1 vegetable
Roughly 150 Calories

Desserts and Treats

May be used as 1 fruit serving per day

Lemon Berry Ice

4 cups strawberries, chopped
1 cup water
3 tablespoons Stevia
3 tablespoons lemon juice

1) Place chopped strawberries in a blender and process until smooth, stopping once to
scrape down the sides
2) Add remaining ingredients
3) Process until combined, stopping once to scrape down the sides
4) Pour mixtures into an 8-inch square pan
5) Cover and freeze at least 3 hours or until mixture is almost frozen, stirring 2 or 3
times during freezing process
6) Scoop into dessert dishes
Makes 8 servings
1 fruit
Nutrients per serving:
Calories 50
Total Fat 0.3 g
Carbohydrates 25.5 g
Sodium 3 mg

Easy Fruit Pie

1 tablespoon Stevia
½ teaspoon grated fresh orange rind
1 cup strawberries
1 cup peeled chopped green apples
4 tablespoons of milk
Additional grated fresh orange rind (optional)

1) Combine Stevia, orange rind and milk in a medium bowl, stirring until sugar is
evenly
distributed
2) Add strawberries and apples
3) Spoon mixture into dessert dishes
4) Sprinkle with additional grated orange rind if desired

Makes 4 servings
1 fruit, 1 milk
Nutrients per serving:
Calories 91
Total Fat 0.3 g
Carbohydrates 19.6 g
Sodium 6 mg

Apple Cobbler
1 Gala Apple - sliced
1/8 teaspoon cinnamon
1 ¼ packet Stevia
2 classic flavored Melba toast

1) Toss apples, 1 packet of Stevia and 1/8 teaspoon Cinnamon in a bag. Arrange on
microwave safe plate
2) Mix crumbled melba toast, ¼ pack Stevia and a pinch of cinnamon together
3) Pour mixture on top of Apples
4) Microwave for 45 seconds
 Makes 1 serving
1 fruit, 1 starch
Roughly 56 calories

Homemade Applesauce
5 gala apples
1 teaspoon lemon juice
½ cup water
1 packet Stevia
½ teaspoon cinnamon

1) Peel, core and chop apples

2) Cook apples and water in a crock pot on low for 2 hours
3) When cooled, puree apples in blender while adding Stevia and cinnamon
4) Divide into 5 equal portions (about ½ cup per serving)

Makes 5 servings
1 fruit
Roughly 60 Calories

Strawberries and Crème

7 to 10 small-medium strawberries
1 tablespoon of milk
1 packet Stevia

1) Slice strawberries and toss with pack of Stevia to taste

2) Measure milk in separate bowl and pour over strawberries

Makes 1 serving
1 fruit, 1 milk
Roughly 40 Calories

 
 ---------------------------

40 Day Diet with HCG Treatment

This is an overview of the HCG Diet and explains how to use the HCG and 500 calorie
diet together. To learn more about the types of food and meals and recipes, visit the
500 Calorie Diet page. Remember every page in the HCG Diet Virginia has important
information for you to read before and during your HCG Diet experience.

Day 1 and 2

• Take the HCG injection of 0.20 - 0.25 ml first thing in the morning.
• Eat as often as you like throughout the day. This will increase your body’s fat
storage to prepare you for the 500 calorie per day limit on day 3 – 42
• Drink 1 gallon of bottle spring water throughout the day.

Day 3 – 40

Weigh yourself in the morning when you wake up without clothing and after you have
emptied your bladder.
• Take the HCG injection of 0.25ml first thing in the morning.
• Drink 1 gallon of bottle spring water/tea/coffee throughout the day.
• You may only eat things on the 500 calorie diet list. Your caloric intake should not
exceed 500 calories per day, which consists of protein, vegetable and fruit.

Day 41 – 42

Continue to follow the 500 calorie diet on days 41 – 42 because the HCG will remain in
your system for 24 to 48 hours.

Diet Guide (quick tips)

Liquids:

• Bottled spring water (no tap water)

• Organic black coffee (no creamer)
• Organic green tea
• Organic Wu-long tea
• Organic chamomile tea

Breakfast:

• Drink plenty of tea and bottle spring water.

• Tea or coffee in any quantity without sugar. Only one tablespoonful of milk allowed
in 24 hours. Saccharin or Stevia may be used.
• You may have fruit for breakfast and have the second fruit any time through out the
day as long as it is 3 hours before bed.
• Recommend only 2 fruit servings per day.

Lunch:

• Eat 100 grams, approx. 3.5 oz. of protein (size of the palm of the hand), 100 grams
of veal, beef, chicken breast, fresh white fish, lobster, crab, or shrimp. The chicken
breast must be removed from the bird. Chicken breast does not mean the breast of
any other fowl, nor does it mean a wing or drumstick. All visible fat must be carefully
removed before cooking, and the meat must be weighed raw. It must be boiled or
grilled without additional fat. Salmon, eel, tuna, herring, dried or pickled fish are not
allowed.
• Use organic cooking spray or coconut oil (do not use butter or margarine)
• Vegetables can be eaten raw, steamed, grilled (with out oil). One type of vegetable
only to be chosen from the following: spinach, chard, chicory, beet-greens, green
salad, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus,
cabbage.
• One breadstick (grissino) or one Melba toast.
• An apple or a handful of strawberries or one-half grapefruit. It should be mentioned
that two small apples weighing as much as one large one will have a higher caloric
value and are therefore not allowed. There is no restriction on the size of one apple.

Dinner:

• The same four choices as lunch.

• The juice of one lemon daily is allowed for all purposes.
• Salt, pepper, vinegar, mustard powder, garlic, sweet basil, parsley, thyme,
majoram, etc., may be used for seasoning, but no oil, butter or dressing.
• The patient should drink about 2 liters of these fluids per day. Many patients are
afraid to drink so much because they fear that this may make them retain more
water. This is a wrong notion as the body is more inclined to store water when the
intake falls below its normal requirements.
• The fruit or the breadstick may be eaten between meals instead of with lunch or
dinner, but not more than than four items listed for lunch and dinner may be eaten at
one meal.
• Every item in the list is gone over carefully, continually stressing the point that no
variations other than those listed may be introduced. All things not listed are
forbidden, and nothing permissible has been left out. The 100 grams of meat must he
scrupulously weighed raw after all visible fat has been removed. To do this accurately
the patient must have a letter-scale, since kitchen scales are not sufficiently accurate
and the butcher should certainly not be relied upon. Those not uncommon patients
who feel that even so little food is too much for them, can omit anything they wish.
• There is no objection to breaking up the two meals. For instance having a breadstick
and an apple for breakfast or before going to bed, provided they are deducted from
the regular meals.
• The whole daily ration of two breadsticks or two fruits may not be eaten at the
same time, nor can any item saved from the previous day be added on the following
day. In the beginning it is advised to check every meal against the diet sheet before
starting to eat and not to rely on memory.
• No medicines or cosmetics other than lipstick, eyebrow pencil and powder may he
used without special permission. See FAQs for cosmetics that are approved.
It is also worth pointing out that any attempt to observe this diet without HCG will lead
to trouble in two to three days.

Here is an example of typical 5 day ~500 calorie/day diet

Please remember to drink plenty of fluids throughout the day. Ideally drink at 10
glasses of water, 12 if you can.

Day One
Total Calories 443
Breakfast Snack Lunch Snack Dinner

1/2 grapefruit 4 grissine breasdsticks 3.5 ox grilled chicken 1/2 apple 3.5 ox ground beef

8 oz green tea 8 oz wu long tea spinach salad topped w/Onions & tomatoes   shredded cabbage

45 calories 43 calories 163 calories 32 calories 160 calories

Day Two
Total Calories 445
Breakfast Snack Lunch Snack Dinner

1 cup strawberries 5 melba rounds 3.5 oz tilapia (fish) cucumber and tomatoes 3.5 oz chicken

8 oz green tea salsa 4 asparagus spears fat free Italian dressing 1 apple w/ Stevia and cinnamon

      8 oz wu long tea  

25 calories 60 calories 132 calories 45 calories 183 calories

Day Three
Total Calories 423
Breakfast Snack Lunch Snack Dinner

1/2 apple 8 oz. Wu Long Tea 3.5 oz Shrimp 1/2 grapefruit 3.5 oz chicken breast

8 oz green tea   5 Melba toast rounds   salad greens

    Salsa   Rat free Italian dressing

30 calories 0 calories 168 calories 45 calories 180 calories

Day Four
Total Calories 403
Breakfast Snack Lunch Snack Dinner

16 oz wu long tea 1/2 apple 3.5 oz chicken 4 Grissini breadsticks 3.5 Top Sirloin

    1/2 tomato   1 cups shredded lettuce

0 calories 30 calories 150 calories 43 calories 180 calories

Day Five
Total Calories 450
Breakfast Snack Lunch Snack Dinner

1/2 grapefruit 4 stalks of celery 3.5 oz shrimp 5 melba rounds 3.5 oz chicken breast

8 oz green tea salsa 1 cucumber 8 oz wu long tea 1 apple

  1/2 apple      

45 calories 65 calories 115 calories 50 calories 175 calories

Q & A about the HCG Diet Regimen:

• If you have something extra to eat? It is always best to stick to the HCG Diet
exactly, if you can. But if you must cheat it needs to be understood that the HCG is
interrupted for the next three days. In other words the patient will not lose weight
for the three days following the interruption. It is also very important to follow the
interruption with a diet of only 6 apples for the day with at least 12 glasses of water.
The injection and diet will be continued on the second day after the interruption

• Why can’t I eat foods with sugar and starches? Sugar stimulates insulin and insulin
turns it into fat. It's a big no-no during the diet. The HCG hormone will interrupted
when sugars and starches are ingested. Failure to stick to the diet will minimize the
weight loss results.
•Can water be substituted for other drinks? Make yourself an iced coffee with
Stevia. It's not quite like Starbucks, but you can try that. Also you may like to take
your handful of strawberries and make a smoothie to drink. Just add water, ice and
Stevia in your blender. This is not cheating!
• What are some fast snack ideas for between meals? Sliced tomato or cucumber with
salt and pepper between are great between meals. You can even broil the tomato in
the oven or toaster oven with some spices.
• Is it ok to substitute an egg for chicken during HCG? It is ok to eat one scrambled
egg or hard boiled egg. Make sure to cook the scrambled egg in a little water in a non-
stick pan.
•Can I eat salad during HCG? It is ok to eat salad as long as it is lettuce and
tomatoes. The salad should be topped with apple cider vinegar or salsa but no other
salad dressing is allowed

Skipping a meal with the HCG Diet

As long as their weight stays within two pounds of the weight reached on the day of
the last injection, patients should take no notice of any increase but the moment the
scale goes beyond two pounds, even if this is only a few ounces, they must on that
same day entirely skip breakfast and lunch but take plenty to drink. In the evening
they must eat a huge steak with only an apple or a raw tomato. Of course this rule
applies only to the morning weight. Ex-obese patients should never check their weight
during the day, as there may be wide fluctuations and these are merely alarming and
confusing.

It is of utmost importance that the meal is skipped on the same day as the scale
registers an increase of more than two pounds and that missing the meals is not
postponed until the following day. If a meal is skipped on the day in which a gain is
registered in the morning this brings about an immediate drop of often over a pound.
But if the skipping of the meal - and skipping means literally skipping, not just having
a light meal - is postponed the phenomenon does not occur and several days of strict
dieting may be necessary to correct the situation.

Most patients hardly ever need to skip a meal. If they have eaten a heavy lunch they
feel no desire to eat their dinner, and in this case no increase takes place. If they
keep their weight at the point reached at the end of the treatment, even a heavy
dinner does not bring about an increase of two pounds on the next morning and does
not therefore call for any special measures. Most patients are surprised how small
their appetite has become and yet how much they can eat without gaining weight.
They no longer suffer from an abnormal appetite and feel satisfied with much less
food than before. In fact, they are usually disappointed that they cannot manage
their first normal meal, which they have been planning for weeks.

Trouble after the HCG Diet

Two difficulties may be encountered in the immediate post-treatment period. When a

patient has consumed all their abnormal fat or, when after a full course, the injection
has temporarily lost its efficacy owing to the body having gradually evolved a counter
regulation, the patient at once begins to feel much more hungry and even weak.

In spite of repeated warnings, some over-enthusiastic patients do not report this.

However, in about two days the fact that they are being undernourished becomes
visible in their faces, and treatment is then stopped at once. In such cases - and only
in such cases - a very slight increase in the diet, such as an extra apple, 150 grams of
meat or two or three extra breadsticks during the three days of dieting after the last
injection.

When abnormal fat is no longer being put into circulation either because it has been
consumed or because immunity has set in, this is always felt by the patient as sudden,
intolerable and constant hunger. In this sense, the hCG method is completely self-
limiting. With HCG it is impossible to reduce a patient beyond their normal weight. As
soon as no more abnormal fat is being issued, the body starts consuming normal fat,
and this is always regained as soon as ordinary feeding is resumed. The patient then
finds that the 2-3 lbs. he has lost during the last days of treatment are immediately
regained. A meal is skipped and maybe a pound is lost. The next day this pound is
regained, in spite of a careful watch over the food intake.

All that is happening is that the essential fat lost at the end of the treatment, owing
to the patient's reluctance to report a much greater hunger, is being replaced. The
weight at which such a patient must stabilize therfore lies 2-3 lbs. higher than the
weight reached at the end of the treatment. Once this higher basic level is
established, further difficulties in controlling the weight at the new point of
stabilization do not occur.

the very low calorie diet

1. A total of 500 calories per day. (No more, but less is OK, but don't skip on the 200
grams of protein.)
2. A total of 200 grams (7 oz) of protein per day.
3. No Breakfast (you can change meals around though if you really need it).
4. Lunch and Dinner consist of the following;

 Each meal consists of ;

 100 grams (100 grams=3.5 oz) of veal, beef, chicken breast, fresh white fish,
lobster, crab, or shrimp. All visible fat must be carefully removed before cooking, and
the meat must be weighed raw. It must be boiled or grilled without additional fat.
Salmon, eel, tuna, herring, dried or pickled fish are not allowed. The juice of one
lemon daily is allowed for all purposes. Salt, pepper, vinegar, mustard powder,
garlic, sweet basil, parsley, thyme, majoram, etc., may be used for seasoning, but
no oil, butter or dressing. The 100 grams of meat must he scrupulously weighed raw
after all visible fat has been removed. To do this accurately the patient must have a
letter-scale, as kitchen scales are not sufficiently accurate and the butcher should
certainly not be relied upon. Those not uncommon patients who feel that even so
little food is too much for them, can omit anything they wish. Chicken breast does
not mean the breast of any other fowl, nor does it mean a wing or drumstick.
 (The calorie count of the meat varies, so you will subtract calories of the meat for
lunch and dinner, and the calories of 2 apples or 2 oranges, and 2 breadsticks from
the 500 calorie total and eat the remaining calories in the vegetables of your choice.)
 One type of vegetable only to be chosen from the following: spinach, chard, chicory,
beet-greens, green salad, tomatoes, celery, fennel, onions, red radishes, cucumbers,
asparagus, cabbage.
 One breadstick (grissini) (12 cal per 3 g) or one Melba toast (20 cal per 5 g). (Look
hard-Grissini breadsticks are available at some stores).
 An apple (80 cal) or an orange (60 cal) or a handful of strawberries (8 med. 45 cal)
or one-half grapefruit (37 cal).
 The fruit or the breadstick may be eaten between meals instead of with lunch or
dinner, but not more than than four items listed for lunch and dinner may be eaten
at one meal. The whole daily ration of two breadsticks or two fruits may not be eaten
at the same time, nor can any item saved from the previous day be added on the
following day. There is no objection to breaking up the two meals. For instance
having a breadstick and an apple for breakfast or an orange before going to bed,
provided they are deducted from the regular meals. It should also be mentioned that
two small apples weighing as much as one large one never the less have a higher
caloric value and are therefore not allowed though there is no restriction on the size
of one apple. Some people do not realize that a tangerine is not an orange
  Tea, coffee, plain water, or mineral water are the only drinks allowed, but they may
be taken in any quantity and at all times. In fact, the patient should drink about 2
liters of these fluids per day. Many patients are afraid to drink so much because they
fear that this may make them retain more water. This is a wrong notion as the body
is more inclined to store water when the intake falls below its normal requirements.
Without sugar and if possible without milk. Only one tablespoonful of milk allowed in
24 hours. Saccharin or Stevia may be used. Decaf is far better than regular.
 Products that have caffeine are diuretics, so they don't count as part of your daily
intake. See this:  http://www.fitness.com/fitness_exercise/v1005600824.php
 Also In 2004 the daily amount of water needed was studied and 2 liters ruled
inadequate.
http://www.diet-
blog.com/archives/2007/06/07/how_much_water_should_you_drink.php
 Also take a look at this calculator that calculates based on weight and environment
and other factors.
http://nutrition.about.com/library/blwatercalculator.htm
 In the beginning patients are advised to check every meal against their diet sheet
before starting to eat and not to rely on their memory.
 No medicines or cosmetics other than lipstick, eyebrow pencil and powder may be
used without special permission Every item in the list is gone over carefully,
continually stressing the point that no variations other than those listed may be
introduced. All things not listed are forbidden, and the patient is assured that nothing
permissible has been left out. (Your body is going to want to absorb sugar and fat
whereever it can, including sugar in seasonings and fat in lotions, soaps and
shampoos. For this reason, make sure your seasoning doesn't have any added sugar
and that there is no lanolin in your soap or shampoo).

Making up the Calories

The diet used in conjunction with HCG must not exceed 500 calories per day, and the way
these calories are made up is of utmost importance. For instance, if a patient drops the
apple and eats an extra breadstick instead, he/she will not be getting more calories but
he/she will not lose weight. There are a number of foods, particularly fruits and vegetables,
which have the same or even lower caloric values than those listed as permissible, and yet
we find that they interfere with the regular loss of weight under HCG, presumably owing to
the nature of their composition. Pimiento peppers, okra, artichokes and pears are examples
of this.

While this diet works satisfactorily in Italy, certain modifications have to be made in other
countries. For instance, American beef has almost double the caloric value of South Italian
beef, which is not marbled with fat. This marbling is impossible to remove. In America,
therefore, low-grade veal should be used for one meal and fish (excluding all those species
such as herring, mackerel, tuna, salmon, eel, etc., which have a high fat content, and all
dried, smoked or pickled fish), chicken breast, lobster, crawfish, prawns or shrimp,
crabmeat or kidneys for the other meal. Where the Italian breadsticks, the so-called grissini,
are not available, one Melba toast may be used instead, though they are psychologically
less satisfying. A Melba toast has about the same weight as the very porous grissini which is
much more to look at and to chew.

When local conditions or the feeding habits of the population make changes necessary it
must be borne in mind that the total daily intake must not exceed 500 calories if the best
possible results are to be obtained, that the daily ration should contain 200 grams of fat-
free protein and a very small amount of starch.

Just as the daily dose of HCG is the same in all cases, so the same diet proves to be
satisfactory for a small elderly lady of leisure or a hard working muscular giant. Under the
effect of HCG the obese body is always able to obtain all the calories it needs from the
abnormal fat deposits, regardless of whether it uses up 1500 or 4000 per day. It must be
made very clear to the patient that he is living to a far greater extent on the fat which he is
losing than on what he eats.

allowed spices and seasonings

 The juice of one lemon daily is allowed for all purposes.

 Salt
 Pepper
 Vinegar,
 Mustard powder,
 Garlic,
 Sweet basil
 Parsley
 Thyme,
 Majoram
 etc.,

No oil, butter or dressing.

calorie count and list for allowed food items

Observation:
If you ate red meat for only one meal, and had any other allowed meat for the other, so for
lunch and dinner had 3.5 oz of meat, 3.5 oz of vegetables (you can double the quantity of
radishes or cucumbers), either an apple, or and orange, or a grapefruit, or 10 large
strawberries, and a grissini or melba toast, then you would always be close to 500 calories
for the day (480 cal average, leaving room for the time you accidentally ended up picking
two meat items and a vegetable item that are above the averages - or cream a tomato or
cucumber for a salad dressing of sorts). You can even combine allowed vegetables to make
a mixed salad, and just weigh out a 3.5 oz portion. This would make life A LOT easier.
 
I used http://www.thecaloriecounter.com/ for my calculations, unless I could get it off a
package.
 
Fish (avg 98 cal)
  Cod (3.5 oz) - 83 cal
 Crab Meat (3.5 oz) - 100 cal
 Flounder (3.5 oz) - 90 cal
 Haddock (3.5 oz) - 88 cal
 Halibut (3.5 oz) - 110 cal
 Lobster (3.5 oz) - 98 cal
 Red Snapper (3.5 oz) - 110 cal
 Shrimp (3.5 oz) - 110 cal
 Tilapia (3.5 oz) - 94 cal
 (other white fish are listed at the bottom of the page)

Very Lean Beef (avg 152 cal)

 93/7 Lean Ground Beef (3.5 oz) - 150 cal

 Cube steak (3.5 oz) - 160 cal
 Sirloin Tip Side Steaks (3.5 oz) - 130 cal
 Top Round Steak (3.5 oz) - 166 cal
 Tri-tip Steak (3.5 oz) - 154 cal

Chicken

 Chicken Breast (3.5 oz) - 87 cal

Veal (avg 114 cal)

 Veal, sirloin (3.5 oz) - 110 cal

 Veal, loin chop (3.5 oz) - 117 cal

Vegetables (various quantities) (avg 18.8 cal)

 Asparagus (3.5 oz) - 20 cal

 Asparagus (2" tip) - 1 cal
 Asparagus (small spear) - 2 cal
 Asparagus (medium  spear) - 3 cal
 Asparagus (large  spear) - 4 cal
  
 Broccoli (3.5 oz) - 34 cal
 Broccoli (1 cup - 88g) - 30 cal
 Broccoli (5" spear - 31 g) - 11 cal
  
 Celery (3.5 oz) - 15 cal
 Celery (medium stalk) - 6 cal
  
 Cabbage (3.5 oz) - 24 cal
 Cabbage (1 cup shredded) - 17 cal
  
 Cauliflower (3.5 oz) - 22 cal
 Cauliflower (1 cup) - 28 cal
 Cauliflower (3 flowerets) - 12 cal)
  
 Cucumber (3.5 oz) - 12 cal
 Cucumber (small) - 19 cal
  Cucumber (medium) - 24 cal
 Cucumber (large) - 34 cal each
 Cucumber (English long) - 60 cal
  
 Lettuce, all varieties (3.5 oz) - 20 cal
 Lettuce, all varieties (1 cup) - 8 cal
 Lettuce, all varieties (small head) - 32 cal
  
 Red radishes (3.5 oz) - 12 cal
 Red radishes (one medium) - 1 cal
  
 Salad (3.5 oz) - 15 cal
  
 Spinach, raw (3.5 oz) - 20 cal
 Spinach, raw (1 cup) - 7 cal
 Spinach, frozen (3.5 oz) - 23 cal
 Spinach, frozen (1 cup) - 41 cal
 Spinach, cooked (3.5 oz) - 31 cal
 Spinach, cooked (1 cup) - 48 cal
  
 Tomato (3.5 oz) - 20 cal
 Tomato (cherry) - 3 cal
 Tomato (plumb) - 11 cal
 Tomato (small) - 16 cal
 Tomato (medium) - 22 cal
 Tomato (large) - 33 cal
Fruit
 Apple (small) - 55 cal
 Apple (medium) - 72 cal
 Apple (large) - 110 cal
 Orange (navel) - 69 cal
 Orange (Florida) - 65 cal
 Orange (California) - 59 cal
 12 large strawberries - 72 cal
 20 medium strawberries - 80 cal
 Pink Grapefruit (California) - 92 cal
 Pink Grapefruit (Florida) - 74 cal
 

Bread

 Grissini Breadstick (3 g) - 12 cal (my kind, you'll need to look on the package for
yours)
 Melba Toast (3 gram) - 12 cal
 Melba Toast (5 gram) - 20 cal

White Fish List

 White fish
 Ayr
 Cat fish
 Cod
 Coley
 Dover sole
 Flounder
 Flying fish
 Haddock
 Hake
 Halibut
 Hoki
 John dory
 Kalabasu
 Lemon sole
 Ling
 Monk fish
 Parrot fish
 Plaice
 Pollack
 Pomfret
 Red & grey mullet
 Red fish
 Red Snapper
 Rock Salmon/Dogfish
 Rohu
 Sea bass
 Sea bream
 Shark
 Skate
 Tilapia Turbot
 Whiting