Prepare Great HCG Meals
HCG Diet Cooking Tips:
Apple Sauce can be used in place of fat when converting a non HCG diet recipes that call for oils or butter. You will have to count it as your fruit. It will be important to use no sugar added or sugar free apple sauce.
Anytime you use a juice, orange, apple, lemon, etc, count that as part of your fruit intake
Hawaiian Salt is excellent. And it comes in a variety of colors, flavors.
I tried this & it is scrumptious!
Greek Style Baked Orzo
Serves 8
1 lb medium shrimp, peeled & deveined
2 bags 0 carb Miracle Noodle Orzo (I don’t have the Orzo noodles – whatever they are so, I just used the regular Miracle Noodles)
3/4 cup crumbled feta cheese
1/3 cup white wine (I used diet Green Tea)
14 oz can petite diced tomatoes, drained (Never heard of petite diced tomatoes so I just used the diced tomatoes I had)
1 stalk celery, finely chopped
1 small onion, finely chopped
4 cloves garlic, minced
2 tablespoons chopped parsley (didn’t have chopped parsley so I used my Spinach & herb seasoning)
1 tablespoon olive oil
1/2 teaspoon each dried oregano & dried basil
1/2 teaspoon each salt & pepper
1/8 teaspoon crushed red pepper
Preheat oven to 425 F. Coat 9×13" baking dish with cooking
spray. Rinse orzo well under running water. Drain in a colander,
dab with paper towels to dry and transfer to the baking dish.
Heat oil in a large nonstick skillet over medium heat. Add onion,
celery & garlic, stir and cook until softened; about 3 minutes.
Add wine and cook 2 minutes.
Stir in tomatoes, half of parsley, oregano, basil, salt, pepper &
red pepper and cook 5 minutes. Roughly chop shrimp, add to skillet
and cook 2 minutes. (It never calls to add the rest of the seasonings – so, I only put in half)
Pour shrimp mixture over orzo and toss to mix evenly. Sprinkle
with feta and parsley. Bake uncovered 20 minutes or until feta
is bubbly. Let sit 5 minutes, then serve.
Calories: 131
Carbs: 4 grams (Do without your bread/crackers this day & should be fine!)
Protein: 14 grams
Fat: 6 grams (Could cut out the olive oil & use water instead)
Great! Use on maintenance if afraid of the carbs & fat on the diet.
Crockpot Chicken or Beef
You can cook several pounds of chicken/beef ahead and freeze for convenience.
2 pounds chicken/beef
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. paprika
1 tsp. salt
1 tsp. pepper
Water
Place all ingredients in a crockpot and add enough water to cover. Cook for 8-9 hours on low until chicken/beef is very tender. Remove meat from crockpot and shred. Divide into 8 individual servings and place in small containers. Add 1-2 Tbsp. broth to each serving to keep moist. Seal and freeze. Hint: chill beef broth and skim off fat before using. Save remainder of broth for use in other recipes.
8 servings
Pressure Cooked Chicken or Beef
2 pounds chicken or beef
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. paprika
1 tsp. salt
1 tsp. pepper
1/2-3/4 C. water
Directions: You can cook several pounds of beef/chicken ahead in a pressure cooker. Remove visible fat from beef or use chicken breasts. Add all the ingredients and pressure chicken for 30 minutes and beef 50-60 minutes. Remove the meat and shred upon completion. Divide into 8 individual servings and place in small containers. Add 1-2 Tbsp. of the broth to each serving to keep it moist. Freeze extras. Hint: Chill beef broth and skim off fat before using. Save the additional broth for other recipes.
8 servings
Chili
2# lean ground beef or chicken
2 cans diced tomatoes
1 C. water
1 tsp. onion powder
1 tsp. garlic powder
1/2 tsp. cumin
2 tsp. chili powder
Salt and pepper to taste
Cook ground meat until done. Remove from frying pan into a colander and rinse under hot water to remove all fat. Return to pan and add the remaining ingredients. Simmer for 20-30 minutes. Divide into 8 portions and package. Serve with Melba toast and additional fresh tomato wedges to complete your vegetable. Freeze unused packages for quick meals later.
8 servings
French Onion Soup
1 /2 C. beef broth
1/2 C. water
1/2 tsp. Worcestershire sauce
1 Tbsp. lemon juice
1/2 -1 onion, cut in thin strips
1 clove garlic, minced
Salt and pepper to taste
Brown onions and garlic in a little water and lemon juice. Add remaining ingredients and simmer for 20 minutes. You can also add your beef to the soup to make it more hearty.
1 serving
Chicken Soup
100 g. chicken, diced
1 can chicken broth
1/2 C. water
3 stalks celery with tops, sliced
1/2 tsp. onion powder
1 tsp. Braggs Liquid Aminos
Add all ingredients into a medium saucepan and simmer until chicken is cooked, about 15-20 minutes. Remove from heat and serve.
1 serving .
Cabbage and Chicken Soup
12 oz. chicken, cooked and shredded
1 can chicken broth
1 Tbsp. celery heart leaves, chopped
1 med. head cabbage, rough chop
2 tsp. lemon juice
2-3 tsp. Braggs Liquid Aminos
1 tsp. garlic powder
1 tsp. onion powder
1 Tbsp. fresh cilantro, chopped
Add all the ingredients together, reserving cilantro, in a medium stock pan. Cook until the cabbage is wilted. Sprinkle with cilantro. Season to taste, and serve. Note: If using raw chicken, dice and cook it in the chicken broth with everything except the cabbage and cilantro. Once the chicken is cooked add the cabbage and cook until it wilts. Sprinkle with cilantro and serve. 3 servings
Chicken Tomato Soup
4 oz. chicken breast, cooked and shredded
1 15 oz. can diced tomatoes
1 C. chicken broth
1/2 C. water
1/2 tsp. onion powder
1/2 tsp. garlic powder
1-2 tsp. fresh celery tops, chopped
Add all ingredients to a medium saucepan, bring to a boil, reduce heat and simmer 20 minutes. Suggestion: for a Mexican flavor add a dash each of cumin and chili powder and garnish with 1 Tbsp. fresh cilantro, chopped.
1 serving
Cabbage and Apples
2 C. cabbage, roughly chopped
1 large red delicious apple, chopped
1/2 C. apple cider vinegar
1/4 c. water
2 Tbsp. Braggs Liquid Aminos
1 tsp. garlic powder
1 tsp. onion powder
Salt and pepper to taste
Saute all ingredients in a skillet until cabbage and apples are tender. Serve hot.
1 Serving of fruit and vegetable
Baked Apples
4 large apples, cored
2 packets of Stevia
2 Tbsp. water
Pinch of cinnamon
Preheat oven to 375 degrees. Core the apples, being careful not to cut clear to the bottom, and pare a strip from the top of each. Place in an 8x8 inch baking dish. Dissolve the Stevia in the 2 Tbsp. of water. Divide into four portions and put 1/2 Tbsp. of sugar/water mixture into each apple. Sprinkle each with a pinch of cinnamon. Pour 1 C. of water around the apples and bake uncovered for 45-60 min. You may add additional drops of Vanilla Crème Stevia to the finished product. Serves 4
Applesauce
1 large red delicious apple, chopped
1/4 C. water
Dash of cinnamon
1 packet of Stevia
Place apples, water and cinnamon in a small saucepan. Cook until apples come to a boil. Add the Stevia and turn heat to a simmer. Cook covered until most of the water is gone, stirring every few minutes. Remove from heat, puree, adding additional water as necessary.
1 serving
Apple Compote
Using the same ingredients as above, follow the directions and cook until the apples are tender. Serve warm, pouring the thickened liquid over the top. 1 serving
Strawberry Vinaigrette Dressing
2-3 strawberries, hulled and quartered
1 Tbsp. apple cider vinegar
1 Tbsp. lemon juice
Stevia to taste
1/4 tsp. garlic powder
Dash of salt
Combine all ingredients in a food processor or blender until smooth. Use on salads and garnish with additional strawberries to complete your fruit serving.
Suggestion: on a bed of fresh spinach, add your allotted beef or chicken and top with sliced strawberries. Serve with the dressing.
Strawberry Lemonade
2-3 strawberries, mashed
Juice of 1/2 lemon
8 oz. water
Stevia to taste
Mix together and enjoy! 1 serving
Mock Raspberry Hot Chocolate
8 oz. hot water
two Chocolate Raspberry Stevia
Vanilla Crème Stevia
1 serving
Make Your Own Soda
8 oz. sparkling mineral water
Flavored Stevia (root beer, grape, orange, vanilla, etc.)
3 Tbsp. lemon, orange, or lime juice (optional)
To the 8 oz. of mineral water, add flavored Stevia of your choice. Serve chilled. Get creative!
1 serving
Strawberry Smoothie
7-10 frozen strawberries
Vanilla Crème Stevia
1 Tbsp. milk (opt.)
Ice cubes
Mix ingredients together in blender. Serve 1 serving
Sparkling Apple Tea
1 apple, juiced
1/2 C. tea of your choice
1/4 C. sparkling mineral water
1 tsp. Vanilla Creme Stevia
Dash of cinnamon and nutmeg
Juice the apple. Add the remaining ingredients. Serve. 1 serving
Orange Julius
1 orange, juiced
Valencia Orange flavored Stevia
Vanilla Crème Stevia
3/4 C. crushed ice
Mix ingredients together in blender until smooth. Serve.
1 serving
Strawberry Crush
4 large strawberries
Crushed ice
Water
Blend strawberries, Stevia, crushed ice and water. You can add a squeeze of real lemon juice for a tart strawberry taste.
Shrimp Scampi
100 Grams of Shrimp (peel shell off, weight out 100 grams before cooking)
1/4 Tsp minced Garlic
3 Tbsp Fresh Squeezed Lemon Juice
Dash of onion powder, garlic, salt and pepper to taste
1/4 Cup Vegetable Broth or Water (broth gives it more flavor)
In saucepan saute minced garlic in the lemon juice and vegetable broth. Add dry ingredients. Add shrimp and cook till pink or 5-7 minutes.
Grilled Asparagus
Asparagus Spears
Salt & Pepper
Sweet Basil
Cut ends of Asparagus, season. On George Foreman grill, grill Asparagus till desired doneness.
Grilled Chicken Salad
1/4 tsp Garlic
Dash of Sweet Basil
Dash of Thyme
Dash of Onion Powder
Dash of Salt & Pepper to taste
Spinach
Season both sides of Chicken Breast with seasoning above. On Gorge Foreman grill chicken for 3-4 minutes (depending on thickness of chicken but do cook till done) While that is cooking prep Spinach. Rinse and dry, place in bowl.
Once Chicken is done but into cubes on a plate. Scrape juice and cubes into bowel of spinach. The natural juice from the chicken should be enough to not need any dressing.
Chicken Wrap
Dash of salt, pepper and garlic powder
1/2 cup onion
1/2 cup diced tomato
2 tablespoons chopped cilantro
1 head lettuce
Season chicken breast with salt, pepper and garlic powder on Gorge Foreman grill. Once done (3 to 4 minutes) cut into strips or shred. Saute onions in a separate pan using small dab of organic coconut oil.
Clean lettuce and pat dry.
Place chicken breast on lettuce, add onions and tomatoes and wrap.
You can add additional shredded lettuce
Brazilian Shrimp
Olive Oil non stick spray
1/2 cup fresh lime juice
1 small onion minced
2 tsp minced cilantro
1 clove garlic minced
1/2 tsp salt
1/4 tsp pepper
1 1/4 lbs shrimp, peeled and deviened
Preheat broiler.
Line a baking pan with aluminum foil.
Spritz pan with Olive Oil spray.
In bowl combine lime juice, onion, cilantro, garlic, salt and pepper.
Set aside
Place shrimp on baking sheet and spritz with olive oil spray.
Broil shrimp about 4″ away from heat each side 1 1/2 minutes
When done combine in bowl toss and serve
**This makes 4 servings so before cooking your shrimp, measure out 100 grams for your serving to get a visual on how many. Your final serving maybe 95-105 grams of protein but it won’t ruin the hCG diet
Lettuce leaves
1 tablespoon finely minced onion
1 clove crushed and minced garlic
Dash of garlic powder
Dash of onion powder
Dash of dried oregano
Fresh chopped cilantro to taste
Cayenne pepper to taste
Salt and black pepper to taste
Brown ground beef.
Add onion, garlic, and spices and a little water and simmer gently for 5-10 minutes.
Add salt to taste.
Serve taco style in butter lettuce or romaine leaf mock tortillas or with a side of tomatoes or salsa.
4 tbsp lemon juice
1/4 tsp lemon or orange zest
1/2 tsp fresh ginger
1 tsp chopped onion
Stevia to taste
Salt and pepper to taste
Cayenne pepper to taste
In a small sauce pan, sauté chicken in a little lemon juice and water until slightly browned.
Add spices, ginger, salt, lemon and stevia. Deglaze the pan periodically by adding a littlewater.
Serve hot and garnish with lemon or orange slices.
100 grams Ground beef (lean) for each serving
1 Ketchup recipe
1 Tbsp chopped onion
1 clove minced garlic
Cayenne to taste
1/4 teaspoon paprika
Crush Melba toast into fine powder. Mix with the ground beef, chopped onion and spices.
Place in a baking dish, loaf pan or muffin tin for single servings.
Baste with ketchup recipe mixture and bake at 350 for 15-20 minutes.
Cook longer for multiple servings using a loaf pan.
2 Tbsp caper juice
2 Tbsp lemon juice
1 clove of garlic crushed and minced
Pinch of paprika
1 bay leaf
Salt and black pepper to taste
Mix Melba toast crumbs with paprika, salt and pepper.
Dip veal cutlet in lemon juice and coat with herbed Melba toast crumbs. Fry veal cutlet in a little lemon juice on high heat untilcooked thoroughly.
Set aside cooked veal cutlet.
Deglaze the pan with vegetable broth, lemon and caper juice and add chopped garlic and bay leaf.
Cook for 1-2 minutes.
Remove bay leaf.
Top the veal cutlet with remaining lemon sauce and garnish with lemon slices.
Spinach
Dash of Salt to taste
Dash of Peper to taste
Dash of Sweet Basil to taste
Dash of Thyme to taste
Stir fry organic spinach with a dab of coconut oil OR spray pan with olive oil.
Heat up Organic Chicken Broth
Once spinach is cooked chop up and add to chicken broth, season broth to taste.
Cut chicken into cubes add to broth along with your mini pearls.
These are Sauces and Dressing recipes from 3 different recipe books on hCG - I shared the actual sauces and dressings at our support group meeting (Mondays @ noon @ SBSU -395 E St George Blvd. - come join us!)
Citrus Dressing
By Leanne Mennemeier & Linda Prinster (101 Worry – Free HCG Diet Recipes)
Ingredients:
¼ c. apple cider vinegar
1 c. water
1T. fresh lemon juice
15 drops clear Stevia
10 drops Apricot Nectar flavored Stevia
1 packet Stevia
¼ t. Chinese Style Five Spice (optional)
¼ t. garlic salt (Optional)
Directions:
Combine ingredients, pour into jar and refrigerate.
Lemon Dressing
By Leanne Mennemeier & Linda Prinster (101 Worry – Free HCG Diet Recipes)
Ingredients:
¼ c. apple cider vinegar
1 c. water 1 T. fresh lemon juice
25 drops clear Stevia
1 packet of Stevia
Directions:
Combine ingredients, pour into jar and refrigerate.
Marinara
By Christine & Jayme Hunt (100 Recipes to keep you on Phase II of HCG)
Ingredients:
1 T tomato paste
1/8 t onion powder
1/8 t garlic powder
1/8 t Italian seasoning
1/8 t fennel seed
1 drop stevia
Directions:
Add all ingredients and mix thoroughly. Store in frig.
Vinaigrette Dressing
By Leanne Mennemeier & Linda Prinster (101 Worry – Free HCG Diet Recipes)
Ingredients:
¼ c. apple cider vinegar
½ c. water
2 shakes celery salt
2 shakes onion salt
Ground pepper to taste
20 drops clear Stevia
3 packets Stevia
Directions:
Combine ingredients, pour into jar and refrigerate.
BBQ Sauce
By Christine & Jayme Hunt (100 Recipes to keep you on Phase II of HCG)
Ingredients:
¼ t celery seed
¼ t onion powder
¼ t garlic powder
¼ c tomato paste
1t Apple cider vinegar
3 drops stevia
1 ¼ t worchestershire
2 drops liquid smoke
Salt & pepper to taste
Directions:
Add all ingredients and mix thoroughly.
Teriyaki Sauce
By Christine & Jayme Hunt (100 Recipes to keep you on Phase II of HCG)
Ingredients:
½ c. soy sauce
15 drops Stevia
½ t salt
1 clove garlic or ½ t ginger
Directions:
Add all ingredients and mix thoroughly. Store in frig.
Soy Lemon Dressing
By Melissa Bitter (The HCG Diet Cookbook)
Ingredients:
3 T Soy Sauce
2 T Lemon juice, fresh
1 tsp Agave
Directions:
Combine the soy sauce, lemon juice and agave in a saucepan and bring to a boil. Remove from heat and let cool.
Crab Salad Dressing
By Melissa Bitter (The HCG Diet Cookbook)
Ingredients:
1 T Brown Rice Vinegar
1 T fresh lemon juice
1 T fresh lime juice
¼ tsp Kosher salt
Pepper to taste
Directions:
Mix vinegar, lime & lemon juice, kosher salt and pepper together, set aside.
Good drizzled over fish, chicken or cooked greens.
Coleslaw Dressing
By Melissa Bitter (The HCG Diet Cookbook)
Ingredients:
5 T Apple Cider Vinegar
1 t mustard, dry
½ t celery seeds
Kosher salt
2 T Agave
Directions:
Put the vinegar, mustard, agave and celery seeds into a medium bowl and whisk to combine. Season with salt to taste.
*When you make this in your post HCG days, whisk ½ c olive oil in.
Tomato Sauce
By Melissa Bitter (The HCG Diet Cookbook)
More than just a sauce, this is a very mild marinara that will compliment just about any dish, from beet greens to pan seared white fish.
Ingredients:
8 tomatoes, vine ripened
1 small onion, diced
2 garlic cloves, diced
1 rib celery, diced
½ t Kosher salt
½ t pepper
1 bay leaf, whole
Directions:
In a pot over medium-high heat, sauté onions and garlic in a few tablespoons of water until the onions are translucent, about 10 minutes. Then add the diced celery and cook together another 10 minutes. Add water when necessary to keep the food from sticking or burning.
While the onions, garlic, and celery are cooking, dice three of the tomatoes and set aside. Cut the remaining 5 tomatoes in quarters then blend in a blender until smooth. Add the tomatoes, salt, pepper and bay leaf, then simmer uncovered until the sauce thickens, about 1 hour. Add more salt and pepper to taste.
Marinara
By Melissa Bitter (The HCG Diet Cookbook)
With it’s classic Italian flavor, this works great with chicken and fish dishes, and brings flavor to steamed greens.
Ingredients:
1 med. Onion, chopped
2 cloves garlic, minced
1 can crushed tomatoes (28 oz)
1 tsp oregano, dried
1 tsp basil, dried
1 tsp marjoram, dried
2 small bay leaves, whole
Kosher salt
pepper
Directions:
Over medium heat sauté onion and garlic in a few tablespoons of water until the onions begin to turn translucent. Add the tomatoes and stir. Add in the herbs, salt and pepper and then lower the heat and simmer uncovered for 45 minutes, stirring occasionally.
Pico de Gallo Salsa
By Melissa Bitter (The HCG Diet Cookbook)
Full of flavor, light and fresh. It perfectly compliments many dishes and adds flavor when tossed into a salad.
Ingredients:
2 vine-ripe tomatoes, chopped
½ med. White onion, diced
½ c cilantro, chopped
1 lime, juiced
1 – 3 dashes Cayenne pepper
3 pinches Kosher salt
Directions:
Combine all the ingredients and toss.
Apple Salsa
By Melissa Bitter (The HCG Diet Cookbook)
Try this salsa with baked Tilapia. When you’ve started the next phase of the diet, try it with mango instead of apples.
Ingredients:
1 apple, diced
1 green onion, sliced thinly
½ lime, juiced
1 large sprig Mint, minced
1 small pinch Kosher salt
1 dash pepper
Directions:
Toss it all together. Use it as a garnish.
Salad Dressing
By Christine & Jayme Hunt (100 Recipes to keep you on Phase II of HCG)
Ingredients:
Garlic, Crushed
Sea Salt
Lemon, juiced
Red wine vinegar
Dijon mustard
Directions:
Mash garlic and sea salt into paste. Combine equal parts of lemon juice and red wine vinegar, add garlic paste and a generous dollop of Dijon mustard.
Baked Garlic Chicken
by Leanne Mennemeier & Linda Prinster (101 Worry - Free HCG Diet Recipes)
Ingredients:
4 100 gram pieces of chicken breast
3 t. crushed garlic cloves
2T. water
1/2 t. oregano
1/2 t. basil
Dash of salt
Dash of pepper
Directions:
Put the garlic and water into the microwave for 20 seconds. Add salt, pepper and herbs to form a paste, adding more water if needed. Rub all over the chicken pieces. Lay the chicken pieces in a baking pan and bake at 425 degrees for 30 minutes.
Servings: 4 protein
Crunchy sweet apple chicken salad
Ingredients:
100 grams chicken cooked and diced
1 apple diced
3 stalks celery diced
3 TBLSP lemon juice
1/8 tsp cinnamon
Dash of cardamom
Dash of nutmeg
Dash of salt
Stevia to taste
Wedge of lemon
Directions:
Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon and enjoy.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
Phase 3 modifications: Add chopped walnuts or raw almonds. Mix in low sugar Greek yogurt or 1 tablespoon of mayonnaise for a creamier texture.
Tomato Basil Chicken
Ingredients:
100 grams cubed chicken (3.5 oz)
1 cup chopped tomatoe
1/4 cup water or chicken broth
2 tablespoons lemon juice
2 tablespoons chopped onion
1-2 cloves garlic, sliced
3 leaves basil, rolled and sliced
1/8 teaspoon oregano, fresh or dried
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
Cayenne to taste
Salt and pepper to taste
Directions:
Lightly brown the chicken in a small saucepan with lemon juice. Add garlic, onion, spices and water. After chicken is cooked, add fresh tomatoes and basil. Continue cooking for 5 - 10 minutes. Salt and pepper to taste, garnish with fresh basil.
Makes 1 serving (1 protein, 1 fruit or vegetable)
Citrus Fish
Ingredients:
100 grams white fish (3.5 oz)
1 tablespoon minced onion
2 tablespoons lemon juice
Lemon and orange zest to taste
Lemon and orange slices
Chopped parsley
Salt and pepper to taste
Stevia to taste
Directions:
Mix lemon juice with zest and a little stevia. Baste fish with mixture and top with salt, pepper and lemon and orange slices. Wrap in aluminum foil and place on the barbeque or in oven at 350 degrees. Cook fish for 5 - 10 minutes or until fish is thoroughly cooked. Serve with lemon and top with parsley.
Makes 1 serving (1 protein, 1 fruit)
Chili
Ingredients:
100 grams lean grnd beed (less than 7% fat)
1 cup chopped tomatoes
1/2 cup water
2 Tbls minced onion
2 cloves garlic crushed and minced
Pinch of garlic pwd
pinch of onion pwd
pinch of oregano
Cayenne pepper to taste (optional)
Salt and pepper to taste
Directions:
Brown grnd beef in small frying pan, add onions and garlic. Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced. The longer it cooks, the more tender and flavorful. Add a little water as needed to prevent burning. Serve with chopped green onion or tomatoe garnish and salt and pepper to taste.
Makes 1 serving ( 1 protein, 1 vegetable or fruit)
Phase 3 modification: Top with cheddar cheese and a dollop of sour cream.
Strawberry vinaigrette (enjoy with Arugula salad)
Ingredients:
Strawberries
1 TBLSP aple cider vinegar
1 TBLSP lemon juice
Stevia to taste
Dash of salt
Dash of cayenne (optional)
Fresh ground black pepper to taste
Directions:
Combine all ingredients in food processor. Puree until smooth. Pour over fresh arugula or green salad. Garnish with sliced strawberries and freshly ground black pepper. Variations: use as a marinade or sauce for chicken.
Makes 1 serving (1 fruit)
Got Questions or just want to share meal ideas?
call435 688-9780
write: Flanagans LLC * PO box 910652
St George, Utah 84791
