HCG Diet Plan Food List & Meal Plan Menu Guide

Trying to stick to a strict diet can be hard right? I know it is for me!

In this article I’m going to show you how you can create a super healthy meal plan that is tasty and easy to stick to!​
In order to be successful on the HCG weight loss protocol, not only is it important to follow the guidelines set forth by Dr. Simeon, but it is imperative that you follow and maintain a very low calorie diet, consuming no more than 500 calories a day. More importantly though is how those 500 calories are made up. While most of us eat more than 500 calories in just one sitting at our favorite restaurant, the HCG diet is very specific in just how to spread those calories out through your day.

While the list of HCG approved foods may seem short, it is compiled carefully so your body can easily lose weight and you can plan your meals easily. Some of the most successful dieters will tell contribute their success to meal planning and finding recipes that change things up, meaning they don’t get bored with their food choices. If you have not already done so, we highly recommend that you read The Original Dr. Simeons HCG Diet Protocol; Pounds and Inches.

HCG Diet Recepies

What’s on the HCG Food List?

Before we go through the list of food you are allowed to eat during the diet, it’s important to take your own dietary needs into account. If you are diabetic, or have food allergies, you and your doctor will need to come up with a complementary diet plan that is tailored to your specific needs. If there are foods on the list that you just don’t like to eat, you cannot replace it with a food you like, unless it is also on the list.

HCG Approved Food List

For protein, you can eat up to 200 grams per day, but only 100 grams per meal. Trim the fat, and do not cook anything on the bone.

White Fish Buffalo
Lobster 3 Egg Whites
Crab Scallops
Shrimp Chicken
Extra Lean Beef
HCG Approved Vegetables

Vegetables should be on your plate regardless, but you have a bit more variety when it comes to these. Vegetables should only take up one cup of two meals, making it two cups per day. Don’t eat all two cups in one sitting, break them up as the protocol says to.

Spinach Cucumbers Shallots
Fennel Green Salad Asparagus
Cauliflower Cabbage Tomatoes
Chard Mixed Greens Broccoli
HCG Fruits and Berries

To ensure you are eating the correct amount you may want to invest in a small kitchen scale, especially for your protein. If possible, your proteins should be organic, and look for grass-fed red meats. For all other approved foods, they should be organic as well, and most of your fruits and vegetables can be found at your local farmers market.

Apples Black Berries
Grapefruit Blue Berries
Oranges Raspberries
Lemons Strawberries
Other Approved Items

These miscellaneous items can be added to your HCG meal plan throughout the diet:

At no time should you ever use oil, butter, or dressing.
Avoid seasoning mixes as they often contain sugar and excessive salt.

Instructions for HCG can seem limiting, but they work to help your body lose weight quickly, and to not retain fluids. Sounds tough right? Trying to keep all these rules in your head certainly can be!

Apple Cider Vinegar Braggs Amino Acids
Grapefruit Blue Berries
Stevia Coffee
Salt, pepper, or any other natural spices

Apple Cider Vinegar Braggs Amino Acids Stevia Herbal Tea Mustard powder Coffee Salt, pepper, or any other natural spices

Sticking To The HCG Diet Meal Plan

How you consume these foods daily is why meal planning really helps. You’ll already know what you’re eating when, so you can look forward to your favorite meal, and you don’t need to worry about what you can eat later. Most users of the protocol find it best to have two small meals a day at lunch and dinner, and only drinking coffee or tea at breakfast.

HCG recipes

Still, other people find they have better success by spreading their meals out and eating breakfast and dinner, or dividing up their meals and by eating lunch and having a fruit serving at breakfast time. A lunchtime option is especially important to some dieters who may feel pressured to go out to lunch with their coworkers, or don’t want to talk about their lack of lunch with friends.

One of the most important things to keep in mind when following the HCG diet is that you should never combine two of any one category together in the same meal, that means you should not eat your apple and orange at lunch, while having cabbage and celery for dinner. My free Top 7 HCG Diet Recipes takes all of this into account so we highly recommend you check that to make sure you’re on the right track.

A Typical HCG Diet Menu:

While you are making your way through the HCG, you’ll find that changing up your daily meals and snacks alleviates the boredom you can sometimes feel when you eat the same thing each day. While a small, grilled chicken breast is easy to make and refrigerate for the week, it might not seem appetizing four days later.

A Typical Day On The HCG Diet

Coffee or tea with one serving of fruit.

100 grams of any one approved protein, 1 vegetable,
1 fruit, and 1 starch. Some dieters like to eat a heavier protein at lunch time, and a light one, such as fish, for dinner.

100 grams of any one approved protein, 1 vegetable,
1 fruit and 1 starch.

It is not uncommon, while on the protocol, to find that you do not feel hungry, and you should not feel alarmed. The most important thing to remember about the diet is that you should never exceed 500 calories. So, if you find you’re not as hungry one day, then it’s alright to skip a fruit, vegetable, or starch. However, do not skip your protein, because your body needs it in order to function properly. If you find yourself weak, or feeling hungry, then do not skimp in any way.
It is through this mechanism that your body will begin to breakdown the fat stored in your body, and you will see changes not only in your weight but in your overall shape.

What HCG Recipes Are Available?

If you search online for HCG recipes you’re sure to find hundreds of them. HCG diet recipes are unique in that there are only a few ingredients to work with, you can’t add too many vegetables to one plate, and no starches are allowed either. Although it’s restrictive, the lack of variety means dieters need to be creative, so you’re not likely to run out of HCG recipes anytime during. Here are a few HCG diet recipes that are most popular:

Main Dishes
Roasted Steak & Onions

100 grams of flank steak seasoned how you like, in a medium sized skillet. Brown your steak on both sides to seal in the juices before putting in a preheated oven set to broil. Add one small sliced onion and a splash of water to the skillet and sauté the onions to desired doneness.

HCG 500 calorie diet

100 grams diced cooked chicken cooked with a dash of pepper, salt, and smoked paprika, 1 small apple diced, sprinkle with 2 tablespoons of lemon juice, 1/8 teaspoon cinnamon, 1/8 teaspoon cardamom, and a sprinkling of stevia.

100 grams of whitefish, ¼ c. water, 1 tsp. apple cider vinegar, 1 clove crushed garlic, ¼ teaspoon ground cumin, ½ teaspoon chili powder, dash of salt, season with cracked black pepper to taste. Bake fish with juice from half a lemon; add the spices until evenly coated. Bake at 350 until fluids run clear. Once the fish has been removed from the baking dish use a fork to lightly break up the fish, spoon into iceberg lettuce leaves and enjoy!

Side Dishes

1 tomato per serving, 1 clove crushed garlic, 1 sprig rosemary chopped garlic salt. Slice tomatoes into thin slices, spread out on parchment paper lined cookie sheet, sprinkle with garlic salt and chopped rosemary. Place the garlic between the slices. Roast for 6 hours at 200 degrees.

1 medium cucumber sliced and quartered, 1 tablespoon vinegar, 1 teaspoon dill, black pepper and stevia to taste. Mix vinegar, stevia and dill, pour over cucumbers and stir. Pepper to taste.

1 bunch of asparagus. 3 tablespoons water, 1 clove minced garlic, 1 teaspoon salt, 1 tablespoon lemon juice, black pepper to taste. Preheat oven to 425 F, toss asparagus in water and lemon juice to coat, sprinkle with dry ingredients, arrange on a baking sheet in a single layer and bake for 12-15 minutes until desired tenderness is reached.

Beverage Treats

For some tasty treats to break up the monotony, these HCG recipes for drinks can keep you motivated.

Frozen Strawberry Slushy

• 1 cup crushed ice

• 5 fresh strawberries

• 1 tsp. vanilla extract

• Stevia to taste

hcg 500 calorie diet

Blend the ice, strawberries, and vanilla in the blender until a slush forms. Taste, and add stevia to desired sweetness. Pour into a cup and enjoy! Strawberries out of season? No worries! Instead use 4 frozen strawberries and 1 cup of water. Additional alternatives are to use flavored liquid stevia to give yourself some variety and avoid boredom and cravings. Try replacing your vanilla and stevia with Chocolate flavored stevia for a super tasty treat!

Blended Coffee

• 1 cup strong coffee

• 2 cups ice

• Stevia to taste

Blend and enjoy! Once again you can get creative with flavored liquid stevia and use any of these flavors of Stevia, vanilla, chocolate, hazelnut, cinnamon, or peppermint! Who needs a coffee shop now?

Grapefruit Spritzer

• 8 oz. sparking mineral water

• Crushed ice

• Juice of one grapefruit

• Orange stevia drops to taste.

Mix the grapefruit juice and orange stevia drops together, gently stir into sparkling mineral water and pour over crushed ice.


100g of low/no fat cottage cheese, 1 Tbsp cocoa powder, splash of vanilla extract, liquid stevia to taste. Puree the ingredients together, and then taste to see if you’d like more stevia added. Garnish with strawberry if you’d like, and you can again use flavored stevia for some variety.

1 apple thinly sliced, 1 tsp. ground cinnamon, 1tsp stevia, ¼ tsp. nutmeg, 1 tbsp. water, English toffee stevia. Combine all dry ingredients in a small mixing bowl and mix well. Place the liquids into a small plastic zip bag along with apple slices and seal. Shake well, lay flat in baking dish and bake at 350 for 25 – 30 minutes until desired doneness.