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 (I averaged over 100 ounces a day) and you can drink all the coffee and tea you want as well as moderate levels of 0 calorie diet sodas.
And now for the calorie count of allowable foods.
Fish (avg 98 calories)
- Cod (3.5 oz) - 83 calories
- Crab Meat (3.5 oz) - 100 calories
- Flounder (3.5 oz) - 90 calories
- Haddock (3.5 oz) - 88 calories
- Halibut (3.5 oz) - 110 calories
- Lobster (3.5 oz) - 98 calories
- Red Snapper (3.5 oz) - 110 calories
- Shrimp (3.5 oz) - 110 calories
- Tilapia (3.5 oz) - 94 calories
Additional white fish are listed at the bottom of the page.
Very Lean Beef (avg 152 calories)
- 93/7 Lean Ground Beef (3.5 oz) - 150 calories
- Cube Steak (3.5 oz) - 160 calories
- Sirloin Tip Side Steaks (3.5 oz) - 130 ccalories
- Top Round Steak (3.5 oz) - 166 calories
- Tri-Tip Steak (3.5 oz) - 154 calories
Chicken
- Chicken Breast (3.5 oz) - 87 calories
Veal (avg 114 calories)
- Veal, sirloin (3.5 oz) - 110 calories
- Veal, loin chop (3.5 oz) - 117 calories
Vegetables (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
- 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
- Grissini Breadstick (3 g) - 12 calories
- Melba Toast (3 gram) - 12 calories
- Melba Toast (5 gram) - 20 calories
White Fish List
- 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
All this info is from David Wallace's web site
Thanks for the food chart. I just started the HGC diet, this is my 4th day. Do you have a list of the Personal hygiene products that are alloweed/disallowed? Thanks!! abrennabear@aol.com
ReplyDeleteThis food chart is amazing!! Helps tremendously!! Thanks
ReplyDeleteI was told you could have melba toast on this diet, is that true?
ReplyDeleteI must be doing a variation of this, because although the lunch and dinner foods are as described on this page, I'm allowed an apple or an orange for breakfast. On a couple of days a strawberry smoothie is allowed for breakfast (stevia plus frozen berries). I like following this diet two days a week. It's quite easy! I just stay VERY BUSY on those days so I won't think about food!
ReplyDeleteHuman Chorionic Gonadotrophin is a hormone found in pregnant women that when taken allows a person to survive on a low calorie diet (500 calories a day) and in which case they are able to lose on average about a pound or two a day, all while maintaining a healthy physique and not experiencing the usual hunger pains that accompany many diets.
ReplyDeleteBuy Hcg Diet & Hcg Diet Food
Can yiu have a glass of wine on this diet?
ReplyDelete