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Shopping List

Sample Meal Plan

Helpful Stuff

Before You Cheat...

Plateau Breakers

Safe Products List

Shopping List

• Lemons
• Apples
• Oranges
• Grapefruit (red)
• Strawberries
• Lettuce (iceberg & romaine)
• Asparagus
• Cucumbers
• Sweet onions
• Celery
• Green onions
• Bag of spinach
• Tomatoes (cherry, roma etc.)
• Melba Toast (wheat & garlic)
• Salsa (no sugar added)
• Real Sea Salt
• Tony Chachere’s seasoning or other spice blends
• Fresh chicken breast or tenders
• Jennie O turkey burgers
• 93% lean ground turkey, beef and chicken
• shrimp, lobster, crab
• tilapia ( or other white fish)
• lean steak
• lean roast

Sample Meal Plan

Breakfast- coffee, tea, water
Fruit

Lunch- 100 grams of protein
Melba Toast
Allowable vegetable
Tea/coffee/water

Snack- One allowable fruit
One melba toast

Dinner- 100 grams of protein ( not the same kind you had for lunch)
One allowable vegetable
Tea/coffee/ water

Helpful Stuff

A George Foreman Grill will cook meat in about 3 minutes without additional oils.

A Kitchen scale to weigh your meats.

Before You Cheat…

“Interruptions occurring before 20 effective doses have been given are most undesirable, because with less than that number of doses some weight is liable to be regained. After the 20th dose an unavoidable interruption is merely a loss of time.” --Dr. ATW Simeons

So, if you have been on the diet for more than 20 days, you are pretty “safe” to cheat. Please be aware that you many notice a stall in your weight loss for up to 3 days after. So, the question is…is it worth it?

If you have not completed at least 20 days of the diet, you risk a chance of gaining the weight back that you have worked so hard to lose. You will also notice a stall in weight loss for the next 3 days. I would not recommend cheating!

Plateau Breakers

If you hit a “plateau” in your weight loss, here are some suggestions to help you get over it…

• Increase water intake to 2-3 quarts per day.
• Try adding a glass or 2 of green tea to your day.
• Don’t eat 2 apples for the two fruits or cut down on the size of the apples.
• American beef is fatty. Cut it down or out. Seafood and chicken are much better choices.
• Check all condiments for any form of sugar.
• If mixing vegetables, stop.
• Try leaving out one or both bread sticks.
• Try adding 2 Tbsp of apple cider vinegar to your daily routine.
• Have an "Apple Day" - This is a method used in the phase 2 reduction phase to help break a plateau: For one full day, abstain from all foods with the exception of the following: 6 large apples of any variety, Water to maintain hydration.

Safe Products List

No products that contain fat based oils are allowed during the HCG Diet. Fat can be absorbed through the skin; this can have an affect with your weight loss.

Shampoo and Conditioner
All brands of shampoo and conditioner are fine as long as you rinse thoroughly after each use.

Soaps
Zest, Ivory and Dial, Jasons, baking soda

Deodorants
Thai Stick, crystal deodorant (wet crystal and apply), baking soda

Lotions and Dry Skin
Aloe Vera gel some people also have good luck with coconut oil, Pureness- Face Moisturizer, most baby oils are mineral oils and lotions that are a mineral oil based are approved.

Makeup
Bare Minerals, Mary Kay, Jane Iredale

Face Soaps and makeup removers
Neutrogena: Oil-free Moisture, Face Lotion Almay: Eye Make-up remover Available at Rite Aid, and Walgreens