The HCG diet meal plan

The HCG diet meal plans are a few recipes to give you ideas about what to cook and what you can eat while on the HCG diet. Feel free to copy them and use them throughout your HCG dieting. 

Egg white omelet

Egg White Omelet With Roasted Cherry Tomato hcg diet meal plan

INGREDIENTS For This HCG Diet Meal Plan

2 cups chopped cherry tomatoes
1/4 cup fresh basil *chiffonade
Sea salt
3 egg whites
1/4 cup skim milk
Whisk until fluffy


2 cups of cherry tomatoes slice in half place on sheet pan spray of olive oil add salt and freshly ground pepper (basil and finely chopped garlic optional) let roast for 30 minutes until nicely caramelized. 


Spray pan with olive oil and add roasted cherry tomatoes, cook on med-low heat. Then add whipped egg whites, basil, salt and pepper and teaspoon of grated cheese. 

*Chiffonade is a cooking technique in which herbs or leafy green vegetables (such as spinach and basil) are cut into long, thin strips. This is accomplished by stacking leaves, rolling them tightly, and then cutting across the rolled leaves with a sharp knife, producing fine ribbons.

There are a total of 104 calories per omelet. 

Zia Laura's Soup

INGREDIENTS For This HCG Diet Meal Plan

1 medium onion, chopped
2 leeks, white part only, root end trimmed, halved lengthwise, and cut into 1/2 pieces
Kosher Salt and Freshly ground pepper
3 medium zucchini grated on the large holes of a box grater
3 carrots, peeled and grated on the large holes of a box grater
1 (13-ounces) can whole plum tomatoes, drained of their juices and coarsely chopped
6 cups low-sodium beef or vegetable broth
4 basil leaves, green or purple, plus 4 springs for garnish
1 tbsp. coarsely chopped flat-leaf parsley
Parmigiano-Reggiano, frated or shaved in curls


Heat medium pot over medium heat. Add the onion and leeks and saute for about 3 minutes until soft and golden, then season with salt and pepper. Add the zucchini and carrots and saute until softened (about 5 minutes more). Then add the tomatoes, broth, 4 basil leaves, and parsley and bring to a boil. Cover the pot, reduce the heat to low, and simmer for 25 minutes. Serve with the grated Parmigianino on the side or garnished with the curls. 
** Add a little purple basil for added drama! **

The whole pot of soup is 531 calories. 6 servings = 88 calories per serving (about a cup). 

Buffalo chicken with celery

Buffalo Chicken Appetizer with Celery and "Ranch" Dressing 

INGREDIENTS For This HCG Diet Meal Plan

1lb of lean skinless, boneless chicken breast cut into 2 oz. slices
3/4 cup fat-free chicken broth
1/2 cup hot sauce
1/2 tsp. paprika
1/4 tsp. cayennne


Heat a nonstick skillet with 1/4 cup of chicken broth over medium heat. Add the chicken breast slices and simmer until cooked. Add water if all broth evaporates before the chicken is cooked. Remove the chicken drain. To a fresh pan (or rinse the pan), add the hot sauce, remaining chicken broth, and spices. Return the drained chicken to the pan with the hot sauce mixture and simmer for 3 minutes. Turn fire off and let sit to absorb spices. 

The whole pound of chicken is 460 calories. For every 2 ounces of chicken there are 58 calories a serving. 


6 medium celery stalks cut into 12 small strips. (Each small strip will equal about 5 calories)

"Ranch Dressing" 

1/2 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1 tbsp. garlic powder 
1 tsp. oregano
1 tsp. dill weed
1 tsp. chives
1 tsp. dried parsley
1 tsp. pepper. 


Blend together mayonnaise and sour cream until they are uniform in color and texture. Combine the spices in a separate container and add to creamy base. Blend until spices are evenly distributed throughout. Serve in 1/4 cup container with chicken and celery. Note that a measured 1/4 cup is equal to 4 tablespoons. In this case, 4 tablespoons of dressing equals 50 calories. If possible, try to keep to 2 tablespoons, which equals 25 calories 

The cup of dressing is 245 calories. For every 1/4 of a cup or 4 tbsp. equals 62 calories. 

Tasty looking coconut shrimp

Coconut Shrimp, HCG Diet Meal Plan


1/4 cup unsweetened large coconut flakes
3/4 cup Panko (look for Ian's all natural whole wheat)
3 egg whites
1 to 2 tsp. coconut extract
8 ounces large shrimp peeled and deveined
Salt and pepper
1/4 cup flour


Preheat oven to 350 spread coconut over baking sheet lined with parchment paper, bake 7 min until golden. Place 3 tbsp. into food processor pulse until finely chopped in small bowl combine it with Panko. Raise oven to 450 place wire rack on baking sheet and set aside. Place flour in shallow dish in med bowl whip egg whites whisk until extremely foamy whisk in coconut extract. Dredge shrimp in flour then dip in egg white then in crumb mixture coat completely. Place shrimp on rack season generously with salt and pepper bake until golden about 8 minutes. Top with remaining tbsp. of coconut. You can make a dip for this as well using a low fat mayo and chili powder. 

Total calories: 588
18 calories per shrimp
8 servings (about 4 shrimp a serving) = 74 calories per serving. 

For more HCG meals click here. 

› HCG Diet Meal Plan
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