Phase 2 Food List + calories

Daily caloric intake should be 500.

If your choices from the list total are less than 500 calories eat a larger portion of a vegetable.

Breakfast:

Any non-caloric fluids in any amount. (See fluid options below)

Protein Foods: 3.5 oz. 2 x daily (Lunch/Dinner)

All visible fat must be removed before cooking, and portions should be weighed raw. . 

Avoid eating the same protein foods for both lunch and dinner.

• Veal or ultra lean steak (free-range only).
  

• Fresh white fish (halibut, swordfish, bass, flounder, pike, talapia, john dory, snapper, crab meat, lobster, shrimp, scallops. NO salmon, eel, tuna, herring, dried, pickled or smoked fish.
  

• Chicken (chicken breast only, no skin)
  

Fresh Vegetables: 3.5 oz. 2 x daily (Lunch/Dinner)

Do not mix vegetables. One choice only per serving.

• Spinach, green salad, tomato, celery, fennel, onion, red radish, cucumber, asparagus, cabbage, chard, chicory.

Fruit: 2 per day, at least 6 hours apart

• Apple, strawberries (6 lg/10 sm), orange, ½ grapefruit.
  

Fluids: Minimum 2 liters (10 glasses) of water daily

• Tea/coffee without sugar (any quantity)
  

• Only 1 tablespoon fat-free half and half or milk daily.
  

Extras:

• Salt, pepper, vinegar, mustard powder, garlic, sweet basil, parsley, thyme, marjoram, and other spices are freely available as seasonings.
  

• Juice of 1 lemon daily
  

Fish:

• White Fish - avg 98 cal (Ayr, Catfish, 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, Shark, Skate, TilapiaTurbot, Whiting )
  

 CALORIES IN HCG APPROVED FOODS

• Cod (3.5 oz) - 83 cal
  

• Crab meat (3.5 oz) - 100 cal
  

• Flounder (3.5 oz) - 90 cal
  

• Haddock (3.5 oz) - 88 cal
  

• Halibut (3.5 oz) - 110 cal
  

• Lobster (3.5 oz) - 98 cal
  

• Red snapper (3.5 oz) - 110 cal
  

• Shrimp (3.5 oz) - 110 cal
  

• Tilapia (3.5 oz) - 94 cal
  

Beef:

• Very lean beef (avg 152 cal) Grass fed and organic preferable.
  

• Eye of round (3.5 oz) - 160 cal
  

• Top sirloin steak (3.5 oz) - 130 cal
  

• Top round steak (3.5 oz) - 166 cal
  

• Bottom round steak (3.5 oz) - 154 cal
  

Chicken:

• Chicken breast, no skin (3.5 oz) - 87 cal
  

 

Veal:

• Veal (avg 114 cal)
  

• Veal, sirloin (3.5 oz) - 110 cal
  

• Veal, loin chop (3.5 oz) - 117 cal
  

Vegetables:

• Vegetables (various quantities) (avg 18.8 cal)
  

• Asparagus (3.5 oz) - 20 cal
  

• Asparagus (2" tip) - 1 cal
  

• Asparagus (small spear) - 2 cal
  

• Asparagus (medium  spear) - 3 cal
  

• Asparagus (large  spear) - 4 cal
  

• Broccoli (3.5 oz) - 34 cal
  

• Broccoli (1 cup - 88g) - 30 cal
  

• Broccoli (5" spear - 31 g) - 11 cal
  

• Celery (3.5 oz) - 15 cal
  

• Celery (medium stalk) - 6 cal
  

• Cabbage (3.5 oz) - 24 cal
  

• Cabbage (1 cup shredded) - 17 cal
  

• Cauliflower (3.5 oz) - 22 cal
  

• Cauliflower (1 cup) - 28 cal
  

• Cauliflower (3 flowerets) - 12 cal)
  

• Cucumber (3.5 oz) - 12 cal
  

• Cucumber (small) - 19 cal
  

• Cucumber (medium) - 24 cal
  

• Cucumber (large) - 34 cal each
  

• Cucumber (English long) - 60 cal
  

• Lettuce, all varieties (3.5 oz) - 20 cal
  

• Lettuce, all varieties (1 cup) - 8 cal
  

• Lettuce, all varieties (small head) - 32 cal
  

• Red radishes (3.5 oz) - 12 cal
  

• Red radishes (one medium) - 1 cal
  

• Salad (3.5 oz) - 15 cal
  

• Spinach, raw (3.5 oz) - 20 cal
  

• Spinach, raw (1 cup) - 7 cal
  

• Spinach, frozen (3.5 oz) - 23 cal
  

• Spinach, frozen (1 cup) - 41 cal
  

• Spinach, cooked (3.5 oz) - 31 cal
  

• Spinach, cooked (1 cup) - 48 cal
  

• Tomato (3.5 oz) - 20 cal
  

• Tomato (cherry) - 3 cal
  

• Tomato (plumb) - 11 cal
  

• Tomato (small) - 16 cal
  

• Tomato (medium) - 22 cal
  

• Tomato (large) - 33 cal
  

Fruit:

• Apple (small) - 55 cal
  

• Apple (medium) - 72 cal
  

• Apple (large) - 110 cal
  

• Orange (navel) - 69 cal
  

• Orange (Florida) - 65 cal
  

• Orange (California) - 59 cal
  

• 12 large strawberries - 72 cal
  

• 20 medium strawberries - 80 cal
  

• Pink Grapefruit (California) - 92 cal
  

• Pink Grapefruit (Florida) - 74 cal