HCG meal plans - help needed

jdprecious · 09-14-2011, 08:27 AM

Hi all - just started my first round of HCG. I don't have the Simeon's book or anything like that. I've just been extensively reading all of your wonderful threads for ideas and support on how to do this accurately. At any rate, I have been tracking my progress and it looks a little something like this:

Saturday, Load Day 1: 158.6
Sunday, Load Day 2: 161.2
Monday, Load Day 3: 163.0 (messed up my eating so just went ahead and loaded again)
Tuesday, VLC Day 1: 162.4
Wednesday, VLC Day 2: 160.2

So as you can see, I am off to a good start and I feel the drops/pellets are working. My problem is I have absolutley no clue what I can eat. I do drink a Body By Vi protein shake for breakfast (approx 200 cals) and another for lunch (another 200 cals) - this doesnt leave much room for food in my day.

Can you HCG ladies give me an idea of what your favorite go to "meals" or snacks are. I am scared to death of going over the 500 calories and ruining this round. I am turning 30 in 3 weeks and have a best friends wedding one week after my birthday. I really want to turn up the heat and hit some monster numbers by the first/second week of October.

Any help or direction would be so appreciated!! Thanks all

Sleepy · 09-14-2011, 09:31 AM

its not the point of going over 500 calories
its a balance of what you get to eat
you cannot have protein shakes
you need to read Pounds and Inches and follow the protocol
read it, follow it and it will work

errihu · 09-14-2011, 10:19 AM

Get Shelby's newbie instructions post from I'm going to do it! A few questions for veterans... and follow them to the letter. At least your first round through it, follow to the letter. If you do more than one, then you can consider variation.

emel · 09-14-2011, 10:28 AM

Breakfast: tea or coffee and water

Lunch:100 grams (that's 3 1/2 ounces) of veal, beef, chicken breast, fresh white fish, lobster, crab, or shrimp. All visible fat must be carefully removed before cooking, and the meat must be weighed raw. It must be boiled or grilled without additional fat. Salmon, eel, tuna, herring, dried or pickled fish are not allowed. The chicken breast must be removed raw from the bird.
One type of vegetable only to be chosen from the following: spinach, chard, chicory, beet-greens, green salad, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus, cabbage. Measure out a couple of cups of the raw veg for your serving, and then either cook it or eat it raw.
One breadstick (grissino) or one Melba toast.
An apple or an orange or a handful of strawberries or one-half grapefruit.

Dinner: choose from the same choices as lunch.

So you get for the day:
7 oz protein, weighed raw and cooked cleanly.
about 4 cups of veggies from the above list
2 fruit servings.
2 grissini bread sticks or melba toasts.

If you want to have breakfast, split your food choices up.
Example:
B: fruit and melba
L: chicken and veg
D: fish, veg, melba. Have some strawberries for dessert or for afternoon snack.

The juice of one lemon daily is allowed for all purposes. Salt, pepper, vinegar, mustard powder, garlic, sweet basil, parsley, thyme, majoram, etc., may be used for seasoning, but no oil, butter or dressing.
Tea, coffee, plain water, or mineral water are the only drinks allowed, but they may be taken in any quantity and at all times.

Once in awhile if you get sick of meat you can substitute 1/2 cup lowfat cottage cheese or one egg plus 3 eggwhites.

jdprecious · 09-14-2011, 10:39 AM

Sleepy, do you know if it is available for the Kindle? That would be just about the only way I can access it. My hubby will kick my butt if I bring home another book to add to my over flowing collection.

Thanks for the link, Errihu... I will check that out tonight when I get home from work.

Emel, that sounds easy enough -- sorta a reduced calorie atkins/stillmans of sorts. I'm used to eating lean protein and veggies so this should be super easy! And I finally get to have strawberries, cottage cheese and grapefruit?!? Awesomeness!

Any one else want to chime in on variations - I'm open

Thanks so much!

myrna · 09-14-2011, 01:31 PM

It's a free PDF online, you don't have to buy it, just google it.
If you'd click the link posted above, and then scroll down to Shelbyla's post, you'd see a very nice summary, but you should still read the Pounds and Inches protocol (online, for free, by Dr. Simeon) to get the full scope of the program.

jdprecious · 09-14-2011, 04:20 PM

Got it Myrna, Free is totally me!! Thanks gals!!

shelbyla · 09-15-2011, 05:15 AM

Thanks for linking that errihu!

I'm sure people are getting tired of me posting it!

Here's some more recipes and stuff that helped me...

Salad dressings:

Start with...
2T broth (beef, chicken or veggie)
2T apple cider or red wine vinegar
1/4t salt
1/4t pepper

For Italian add...
1t Italian seasoning
1/4t garlic powder
1/4t onion powder

For honey mustard add...
1T mustard (yellow or brown but check ingredients for sugar)
5 drops plain stevia or 1/2 packet Splenda or Sweet 'n Low

For a creamier dressing use...
2T Walden Farms Caesar, Ranch or Blue Cheese dressing in place of one T of broth and one T vinegar

For a different taste use...
2T orange juice, lemon juice or lime juice in place of the vinegar

Switch up spices. I like...
1t curry or
1t shallot pepper or
1t dill or
1t sage

"Skillet" meals (if you are NOT eating the grissini/melba, increase your evening veggie portion to 200g/7oz)

Broth 1/4-1/2c, depending on how saucy you like it
Chicken
Beef
Veggie

Protein 100g/3.5oz raw
chicken breast
lean ground beef
shrimp
crab meat
langostino tails

Veggie 100g/3.5oz raw
Belgian endive
Cabbage
Bok choy
Celery
Chinese cabbage

Spices
Onion powder
Garlic powder
Salt
Pepper

plus...
Italian - 1T Italian seasoning (works best with chicken or beef plus endive or cabbage)
Mexican - 1T chili powder, 1t cumin, couple of dashes tobasco or tapatio (works best with chicken or beef plus cabbage or endive)
Asian - 1T soy sauce or Braggs liquid aminos (works with all)
Lemon pepper - 1t lemon pepper, 1T fresh lemon juice (work best with chicken or seafood plus any veggie)

Add broth to skillet. Add veggie and spices and cook to just before desired doneness. Add raw protein and cook until done (the protein cooks so fast that it's best to add it at the end). Optional: sprinkle with Guar or Xanthan gum (available at most healthfood stores) in a salt shaker for a thicker sauce--a little goes a VERY long way so sprinkle with caution! **DO NOT OVERDO AS IT IS A STARCH AND COULD STALL YOU.

Panfried White Roughy

Sprinkle a filet of Swai (white roughy--available at Ralph's and TJ's), cod, or orange roughy with salt and pepper. Heat skillet until hot. Add fish. Cook on one side for 3 mins. Flip and cook until fish flakes easily--about 2 more minutes. Serve with salad or stirfried veggies.

09-14-2011, 08:27 AM	#1
jdprecious Very Gabby LCF Member!!! Join Date: Jul 2004 Location: jacksonville, fl Posts: 3,839 Gallery: jdprecious Stats: (220 preg high) 199 after baby/147 now/130 goal WOE: Moderate Low Carb and Meat/Egg Fasts Start Date: Over and over since Jan 2003	HCG meal plans - help needed Hi all - just started my first round of HCG. I don't have the Simeon's book or anything like that. I've just been extensively reading all of your wonderful threads for ideas and support on how to do this accurately. At any rate, I have been tracking my progress and it looks a little something like this: Saturday, Load Day 1: 158.6 Sunday, Load Day 2: 161.2 Monday, Load Day 3: 163.0 (messed up my eating so just went ahead and loaded again) Tuesday, VLC Day 1: 162.4 Wednesday, VLC Day 2: 160.2 So as you can see, I am off to a good start and I feel the drops/pellets are working. My problem is I have absolutley no clue what I can eat. I do drink a Body By Vi protein shake for breakfast (approx 200 cals) and another for lunch (another 200 cals) - this doesnt leave much room for food in my day. Can you HCG ladies give me an idea of what your favorite go to "meals" or snacks are. I am scared to death of going over the 500 calories and ruining this round. I am turning 30 in 3 weeks and have a best friends wedding one week after my birthday. I really want to turn up the heat and hit some monster numbers by the first/second week of October. Any help or direction would be so appreciated!! Thanks all __________________ Jessica Low Carbin' Forever!

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09-14-2011, 09:31 AM	#2
Sleepy Way too much time on my hands! Join Date: Feb 2004 Posts: 11,269 Gallery: Sleepy	its not the point of going over 500 calories its a balance of what you get to eat you cannot have protein shakes you need to read Pounds and Inches and follow the protocol read it, follow it and it will work

09-14-2011, 10:19 AM	#3
errihu Senior LCF Member Join Date: May 2011 Location: Canada Posts: 669 Gallery: errihu Stats: 290/242/165 WOE: Paleo/Atkins/HCG R2 Jan 4 Start Date: January 25, 2011	Get Shelby's newbie instructions post from I'm going to do it! A few questions for veterans... and follow them to the letter. At least your first round through it, follow to the letter. If you do more than one, then you can consider variation.

09-14-2011, 10:28 AM	#4
emel Way too much time on my hands! Join Date: Apr 2003 Location: VA Posts: 16,356 Gallery: emel	Breakfast: tea or coffee and water Lunch:100 grams (that's 3 1/2 ounces) of veal, beef, chicken breast, fresh white fish, lobster, crab, or shrimp. All visible fat must be carefully removed before cooking, and the meat must be weighed raw. It must be boiled or grilled without additional fat. Salmon, eel, tuna, herring, dried or pickled fish are not allowed. The chicken breast must be removed raw from the bird. One type of vegetable only to be chosen from the following: spinach, chard, chicory, beet-greens, green salad, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus, cabbage. Measure out a couple of cups of the raw veg for your serving, and then either cook it or eat it raw. One breadstick (grissino) or one Melba toast. An apple or an orange or a handful of strawberries or one-half grapefruit. Dinner: choose from the same choices as lunch. So you get for the day: 7 oz protein, weighed raw and cooked cleanly. about 4 cups of veggies from the above list 2 fruit servings. 2 grissini bread sticks or melba toasts. If you want to have breakfast, split your food choices up. Example: B: fruit and melba L: chicken and veg D: fish, veg, melba. Have some strawberries for dessert or for afternoon snack. The juice of one lemon daily is allowed for all purposes. Salt, pepper, vinegar, mustard powder, garlic, sweet basil, parsley, thyme, majoram, etc., may be used for seasoning, but no oil, butter or dressing. Tea, coffee, plain water, or mineral water are the only drinks allowed, but they may be taken in any quantity and at all times. Once in awhile if you get sick of meat you can substitute 1/2 cup lowfat cottage cheese or one egg plus 3 eggwhites.

09-14-2011, 10:39 AM	#5
jdprecious Very Gabby LCF Member!!! Join Date: Jul 2004 Location: jacksonville, fl Posts: 3,839 Gallery: jdprecious Stats: (220 preg high) 199 after baby/147 now/130 goal WOE: Moderate Low Carb and Meat/Egg Fasts Start Date: Over and over since Jan 2003	Sleepy, do you know if it is available for the Kindle? That would be just about the only way I can access it. My hubby will kick my butt if I bring home another book to add to my over flowing collection. Thanks for the link, Errihu... I will check that out tonight when I get home from work. Emel, that sounds easy enough -- sorta a reduced calorie atkins/stillmans of sorts. I'm used to eating lean protein and veggies so this should be super easy! And I finally get to have strawberries, cottage cheese and grapefruit?!? Awesomeness! Any one else want to chime in on variations - I'm open Thanks so much!

09-14-2011, 01:31 PM	#6
myrna Senior LCF Member Join Date: May 2011 Posts: 310 Gallery: myrna Stats: 5'6" - 199/178.6/150 WOE: hHCG pellets Start Date: R1: 6/9/11 \| R2: 7/30/12	It's a free PDF online, you don't have to buy it, just google it. If you'd click the link posted above, and then scroll down to Shelbyla's post, you'd see a very nice summary, but you should still read the Pounds and Inches protocol (online, for free, by Dr. Simeon) to get the full scope of the program.

09-14-2011, 04:20 PM	#7
jdprecious Very Gabby LCF Member!!! Join Date: Jul 2004 Location: jacksonville, fl Posts: 3,839 Gallery: jdprecious Stats: (220 preg high) 199 after baby/147 now/130 goal WOE: Moderate Low Carb and Meat/Egg Fasts Start Date: Over and over since Jan 2003	Got it Myrna, Free is totally me!! Thanks gals!!

09-15-2011, 05:15 AM	#8
shelbyla Very Gabby LCF Member!!! Join Date: Dec 2010 Location: Los Angeles, CA Posts: 4,673 Gallery: shelbyla Stats: 210/141/140 WOE: hhCG, rx hCG Start Date: rx hCG R5 start 08/11/12	Thanks for linking that errihu! I'm sure people are getting tired of me posting it! Here's some more recipes and stuff that helped me... Salad dressings: Start with... 2T broth (beef, chicken or veggie) 2T apple cider or red wine vinegar 1/4t salt 1/4t pepper For Italian add... 1t Italian seasoning 1/4t garlic powder 1/4t onion powder For honey mustard add... 1T mustard (yellow or brown but check ingredients for sugar) 5 drops plain stevia or 1/2 packet Splenda or Sweet 'n Low For a creamier dressing use... 2T Walden Farms Caesar, Ranch or Blue Cheese dressing in place of one T of broth and one T vinegar For a different taste use... 2T orange juice, lemon juice or lime juice in place of the vinegar Switch up spices. I like... 1t curry or 1t shallot pepper or 1t dill or 1t sage "Skillet" meals (if you are NOT eating the grissini/melba, increase your evening veggie portion to 200g/7oz) Broth 1/4-1/2c, depending on how saucy you like it Chicken Beef Veggie Protein 100g/3.5oz raw chicken breast lean ground beef shrimp crab meat langostino tails Veggie 100g/3.5oz raw Belgian endive Cabbage Bok choy Celery Chinese cabbage Spices Onion powder Garlic powder Salt Pepper plus... Italian - 1T Italian seasoning (works best with chicken or beef plus endive or cabbage) Mexican - 1T chili powder, 1t cumin, couple of dashes tobasco or tapatio (works best with chicken or beef plus cabbage or endive) Asian - 1T soy sauce or Braggs liquid aminos (works with all) Lemon pepper - 1t lemon pepper, 1T fresh lemon juice (work best with chicken or seafood plus any veggie) Add broth to skillet. Add veggie and spices and cook to just before desired doneness. Add raw protein and cook until done (the protein cooks so fast that it's best to add it at the end). Optional: sprinkle with Guar or Xanthan gum (available at most healthfood stores) in a salt shaker for a thicker sauce--a little goes a VERY long way so sprinkle with caution! **DO NOT OVERDO AS IT IS A STARCH AND COULD STALL YOU. Panfried White Roughy Sprinkle a filet of Swai (white roughy--available at Ralph's and TJ's), cod, or orange roughy with salt and pepper. Heat skillet until hot. Add fish. Cook on one side for 3 mins. Flip and cook until fish flakes easily--about 2 more minutes. Serve with salad or stirfried veggies.