When using the hCG fat/weight loss diet, you need to keep your meals up to and not exceeding 500 calories, per day. Here are some great meal ideas and tips.
Also you must eat 500calories per day while on the diet or you will lose good fat.
It is only for 21 days, you can do it, use some of these recipes to keep up the momentum. Keep thinking about what you will achieve, never lose sight of your goal.
You will not feel hungry and you will lose weight or inches every day.
SUCCESS TIPS: Plan your meals a week in advance, buy groceries in advance, and cook some things ahead. Be organized and all will be well (as in no stress or cheating, which are just excuses to not be organized). Only use stevia or xylotil as a sweetener, not toxic aspartate. Buy real, fresh food and reap the ‘feelings of wellbeing’ benefits.
Chicken or Fish Broth (Cook large amount and freeze in ice cube trays and use for other recipes)
4-5 cups water
1 tsp of each: garlic powder, onion salt, celery salt, bay leaf, poultry seasoning, salt & pepper
Diced whole onion, two cups of any other vegetables.
Chicken or meat bones.
Combine all ingredients in large pot, bring to boil then simmer for twenty minutes. Discard vegetables and bones and keep the stock.
Cream of Chicken Soup
4 oz cooked chicken or small chicken breast
3 cloves garlic. 1-2 cups broth as above recipe.
1/2 cup celery. 1 tbsp dehydrated minced onion. 1/2 tbsp parsley
1/2 tsp basil. Ground white pepper & sea salt
Preheat saucepan med to high heat.
In food processor, combine all ingredients and pulse until reaches desired consistency. Pour into saucepan and bring to boil.
Reduce heat to simmer, cover, and heat 20-30 minutes.
Chicken vegetable Soup
6 cups of Chicken Broth (see recipe above)
Small cooked chopped chicken breast
3 stalks of chopped celery
1 whole red onion chopped
2 handfuls of chopped cabbage
2 medium sized chopped tomatoes (optional)
Combine all ingredients and bring to a boil. Turn heat to low and simmer for 30 minutes or until vegetables are tender adding cabbage for the last 5-10 minutes.
French Onion Soup
Saute 1 large onion thinly sliced with 3 garlic cloves minced, for 5-10 minutes
Stir in 1 tsp. powdered plain stevia, cook 5-10 minutes
Add 2 cups of beef broth and bring to a boil. Add salt & pepper to taste.
Add flavoured stevia or xylitol and ice to purified or filtered water or mineral water to make yummy sodas. You can have as many a day as you wish. Flavours available – chocolate, orange, mint, vanilla cream, berry, lemon, hazelnut, peppermint, cinnamon, toffee etc.
Vitamin Water Zero Go-Go. This type of Vitamin Water is sweetened with Stevia.
Iced Fruity Green Tea Boil 1 litre of water soak 3-5 green tea bags for 5 minutes, remove tea bags and let cool, add flavoured stevia – e.g. pomegranate, raspberry, apricot, orange, lemon, mango or mix and match. Pour into 2 litre jug and top up with water and ice cubes. Add juice of 1 lemon if desired. Store in fridge and drink throughout the day. It’s very refreshing.
Don’t overuse the stevia or it will be too sweet.
You can make up bottles and keep in the fridge then they are ready to take out with you.
Not enough protein in your diet will slow your ability to lose weight. Proteins are used every single day to keep the body going. Because they are used to develop, grow and maintain just about every part of our body – from our skin and hair to our digestive enzymes and immune system antibodies – they are constantly being broken down and must be replaced. If you can’t eat two servings of either meat, fish, chicken or egg per day, then take one tbsp. of whey powder as below.
So if you are rushed you can blend a cup of water, some of your milk, a few ice cubes, one of your fruit and 1 heaped tbsp. of good quality isolate whey powder (pure protein) instead of your meat, chicken, fish or egg, just for that meal. You can flavour with stevia also. You can buy isolate whey and stevia from health food shops or on-line.
Example smoothie – in blender
1 cup water, dash of milk, 2-3 drops lemon stevia, 1 heaped tbsp. isolate whey powder. A few ice cubes.
Add one of the following – 1 cup berries, a whole banana or a diced up whole orange, grapefruit, mango, large apple, pineapple, peace or nectarine or 1/2 cup of pitted cherries. Fresh, clean whole food with live enzymes.
Add flavoured stevia to purified or filtered water to make yummy ice blocks. You can have as many a day as you wish. Flavours available – chocolate, orange, mint, vanilla cream, berry, lemon, hazelnut, peppermint, cinnamon, toffee plus more.
Herbal teas (tea bags are easiest) can be brewed and frozen into iceblocks. So many flavours available. E.g.: strawberry & cranberry, lemon, honey, apple, or many combinations of fruits.
Steviadent Gum available on-line flavoured with stevia.
Taco Seasoning – 1 t chilli powder. 2 t onion powder. 1 t ground cumin. 1 t garlic powder 1 t paprika. 1 t ground oregano.
Tomato and/or Chilli Sauce
Unsweetened tomato sauce available in health foods section. Read the label must be zero sugar. You can also add chilli powder.
Cocktail Sauce for shrimp
2 tbsp sugar free tomato sauce. 2 tablespoons onion powder.
salt & pepper and stevia to taste. 1 teaspoon Paprika.
1 tablespoon apple cider vinegar to taste
Sweet and Sour Vinaigrette Salad Dressing
1-3 tbsp of apple cider vinegar, salt, pepper a drop of plain stevia for sweetness.
Mix ingredients then drizzle over salad, spinach, vegetables, or stir fry.
Chicken Gravy
1/2 c homemade broth and 1 grissini bread stick
Add 1/4 c broth to small saucepan and bring to boil.
While broth is heating, grind grissini until it is a powder.
Add the powdered grissini to the pan, whisking constantly until dissolved.
Still whisking, add remaining 1/4 c broth.
Reduce heat to MED and whisk for 3-4 minutes, until thickened.
Add some salt, pepper, thyme, sage, or poultry seasoning, etc for more flavor. Add any spices you like.
Smoky BBQ Sauce
2 tbsp sugar free tomato sauce. 2-3 tbsp water. 1/2 tbsp dehydrated minced onion. 1/2 tsp red wine vinegar or apple cider vinegar. 1/4 tbsp sugar free liquid smoke. 1/4 tsp paprika. 1/4 tsp chili powder. 1/8 tsp cinnamon. 1/8 tsp cloves. 1/4-1/2 tsp sugar substitute (if needed). Salt/pepper.
In small non-stick pan, combine all ingredients and bring to boil. Reduce heat and simmer 20 minutes. You can double or triple this recipe and keep in glass bottle in the fridge.
Spicy Mustard Dressing
1 cup organic apple cider vinegar. 3/4 bottle of amino liquid. 2 tsp of wasabi powder
2 tsp of dry mustard powder. Shake well and keep refrigerated.
Dressing (can use as marinade too for meat and vegetables and for all salads)
2/3 cups apple cider vinegar. 1/3 cup of lemon juice. 1 tbsp. of water
Add to taste: salt & pepper, dried shallots, garlic powder, onion salt, chives, dried cilantro, parsley, basil. Add stevia (plain or Valencia orange) start with 1 dropper full and add to taste.
Cucumber Apple Salad
1/2 or 1 chopped apple
1 sliced cucumber
1 tbsp. apple cider vinegar
1tbsp water. Garlic, salt and pepper
Stevia for sweetness(optional)
Chop apple and thinly slice cucumber. Combine vinegar and water. Season with garlic salt, pepper and stevia to taste, pour over salad.
Turkey Salad
1/2 cup of turkey breast
1/2 sliced peeled cucumber
1/2 chopped fresh grapefruit
1/4 cup sliced celery
sliced onion
1/2 lemon
Salt, pepper and cumin to taste.
Grill Turkey breast with seasoning until no longer pink and juices run clear. Remove from grill and cool. Cut turkey into bite-size pieces. Toss together all other ingredients and add turkey.
Radish Salad
Radishes sliced, lemon juice. 1 minced onion. Salt/pepper.
1 tbsp parsley. 1-2 tsp liquid aminos (like soy sauce from health food shop or online).
In bowl, combine all ingredients and refrigerate 30 mins to 1 hr before serving.
Strawberry Chicken Salad
1/2 cup lettuce
1/2 cup Chicken
1/2 cup Strawberries, sliced
Sweet N Sour Vinaigrette Dressing [see recipe in sauces]
Grill, bake or steam fry chicken. Slice into bite sized pieces. Put lettuce in bowl with sliced strawberries, put chicken in and toss. Drizzle with Sweet N Sour Vinaigrette, salt, pepper and herbs as desired. Toss till lettuce is coated.
Slaw – red and green
2 cups shredded cabbage (red and green), celery and carrot.
Dressing: 3 tbsp. apple cider vinegar. 3 tbsp. of lemon juice. 3 tbsp. of water
Add to taste: salt & pepper, dried shallots, garlic powder, onion salt, chives, dried cilantro, parsley, basil. Add stevia for sweetness (plain or Valencia orange) start with 1 drop and add to taste.
Add dressing to salad, toss and chill.
Chopped Crunchy Salad
Chop up cabbage, apple, cucumber, onion, celery, and cooked/cooled asparagus (optional)
Add Dressing, toss and chill.
Dressing: 3 tbsp. apple cider vinegar. 3 tbsp. lemon juice. 3 tbsp. water
Add to taste: salt & pepper, dried shallots, garlic powder, onion salt, chives, dried cilantro, parsley, basil. Add stevia (plain or Valencia orange) start with 1 drop and add to taste.
Citrus Tomato Salsa
1 large chopped tomato. 2 tbsp. fresh lemon or lime juice & 2 tbsp. water.
Dash of celery salt and chilli powder. 3 drops of plain stevia. 1 tsp. of fresh cilantro.
Combine dressing, toss in tomatoes, refrigerate.
Grilled Onions
1 whole red onion. Sea salt
Slice red onion and place on tin foil, on preheated grill. Sprinkle with sea salt. Grill 4-5 min. until tender and juicy.
You could rub well-smashed garlic on your steak and grill first to flavour the grill for the onion.
Lemon or Lime Zest Asparagus
1 cup asparagus
Fresh lemon or lime juice and grated rind
Sea salt and ground pepper
Rinse asparagus, peel and break off any tough bits and white bottoms. Cut into small strips, place in boiling water and simmer for 2 minutes. Drain.
While asparagus is still hot, toss them in bowl with lemon or lime juice, or both, add rind and salt and cracked pepper. Serve warm or room temp.
Steamed Cabbage
Slice red or green cabbage (or both) rinse and drain. Steam until tender but still crunchy.
Add sea salt and cracked pepper and juice of 1/2 lemon
Roasted Asparagus
1 cup asparagus – 1-2 cloves of minced garlic
1/2 tsp of parsley – 1/4 tsp of oregano – salt & pepper
Preheat oven to 400 deg. Trim and peel asparagus and lay on non-stick aluminum foil. Add seasonings. Wrap and seal ends of foil making a sealed pocket. Roast for 15-20 minutes.
Seafood
Fillet of Sole
4oz or 100 grams of sole. 1/4 teaspoon of lime or lemon juice. Dash of tarragon. 1/2 teaspoon of minced garlic, dash of chopped chives. Few drops water or lemon juice. Sea salt and cracked pepper to taste.
Line a pan with baking paper, place on hot element, and sprinkle with all ingredients then add rinsed fish. Turn fish after a few minutes. Heat with lid on till cooked inside .
Grilled Marinated Shrimp
1/4 cup chopped fresh onion. 1 lemon juiced. 1 tbsp. chopped Coriander.
3 cloves garlic, minced. Salt. 1 teaspoon ground black pepper or cumin.
6 large medium raw shrimp, peeled and deveined with tails attached
In a zip lock plastic bag, combine the shrimp with all other ingredients. Seal, and marinate in the refrigerator for 15 min to 1 hour. Preheat grill for medium-low heat. Cook shrimp for a few minutes per side until opaque.
Fillet of Sole
4oz or 100 grams of sole. 1/4 teaspoon of lime or lemon juice. Dash of tarragon. 1/2 teaspoon of minced garlic, dash of chopped chives. Few drops water or lemon juice. Sea salt and cracked pepper to taste.
Line a pan with baking paper, place on hot element, and sprinkle with all ingredients then add rinsed fish. Turn fish after a few minutes. Heat with lid on till cooked inside .
Grilled Marinated Shrimp
1/4 cup chopped fresh onion. 1 lemon juiced. 1 tbsp. chopped Coriander.
3 cloves garlic, minced. Salt. 1 teaspoon ground black pepper or cumin.
6 large medium raw shrimp, peeled and deveined with tails attached
In a zip lock plastic bag, combine the shrimp with all other ingredients. Seal, and marinate in the refrigerator for 15 min to 1 hour. Preheat grill for medium-low heat. Cook shrimp for a few minutes per side until opaque.
Marinated Steak Stir Fry
1/2 teaspoon ground cumin. 1/2 teaspoon onion powder. 1/4 teaspoon garlic powder or fresh minced garlic. 1/4 cup water. Salt & peper.
Small steak sliced into strips.
Onions cut into strips or rings
2 tablespoons fresh lime juice.
Place all ingredients into zip lock bag, knead and mix gently to coat. Refrigerate for 15 minutes.
Heat a large non-stick pan. Empty the contents of the bag into the pan and cook over medium heat, stirring occasionally, until the vegetables are crisp-tender and the steak is cooked through, about 6 minutes.
Spicy Minced Steak Patty
Add 1 T chili powder. 2 t onion powder. 1 t ground cumin. 1 t garlic powder
1 t paprika. 1 t ground oregano to 1/2 cup minced steak. Shape into one fat patty or 2-3 smaller ones.
Fry on baking paper in hot pan.
Taco Salad
2 cups chopped romaine lettuce
1/2 cup lean ground/minced beef
garlic salt or minced whole garlic. 1/4 tsp of chili seasoning. 1 Crunched up melba toast or crusket.
Saute ground beef and spices with a little water. Sprinkle on top of lettuce and top with crumble melba toast.
Chicken Fajitas
1/2 teaspoon ground cumin. 1/2 teaspoon onion powder
1/4 teaspoon garlic powder. 1/4 cup water. Salt
1/2 cup raw chicken or small chicken breast.
Onions cut into strips
2 tablespoons fresh lime juice plus grated rind.
Place all ingredients into zip lock bag, knead and mix gently to coat. Refrigerate for 15 minutes. Heat a large non-stick pan.
Empty the contents of the bag into a non-stick hot pan and cook over medium heat, stirring occasionally. Leave lid on and cook until the vegetables are crisp-tender and the chicken is cooked through, 5-6 minutes.
Deserts
Candied Apples (note this can be made ahead for 2 days of fruit allowance)
4 unpeeled whole apples.
4 drops plain stevia.
4 drops of vanilla stevia in 2 cups of water. 1 tsp. of cinnamon.
Place 4 apples in a baking dish. Pour the stevia flavoured water over top. Sprinkle cinnamon over apples. Bake at 350 degrees in pre-heated oven for an hour. Take out of oven and place on plate and pour vanilla sweetened water mixture over the apple you are going to eat.
Stewed apple with Cinnamon
Peel apple, stew with a little water. Mash, sprinkle over dried cinnamon and 2 drops stevia, mix and eat hot or cold.
Strawberry shortcake
Rub 3 drops of stevia (vanilla creme flavour) to plain melba toast or crusket.
Top with sliced strawberry.
Strawberry or any berry & orange smoothie
1 cup of frozen or fresh strawberries or any berries, or mixed berries.
1 whole orange sliced. 3/4 cup of crushed ice. 1 drop of stevia flavour of choice
(optional). 1 handful of frozen spinach leaves (you won’t be able to taste these)
Blend in blender or magic bullet until smooth
Plain, Savoury or mushroom Omelette
Prepare vegetables, raw or sauteed: Mushroom, onions, peppers, tomatoes.
Beat one egg with a little water, add salt and pepper.
Pour into hot non-stick pan and place lid on. Allow to cook for several minutes until cooked.
Fold onto plate and add any raw or cooked vegetables as above. Add salt and cracked pepper to taste.
A hard-boiled egg can be added to your lunch or dinner salad instead of meat, chicken or fish.
