Rosemary Garlic Steak

100g steak

1 T rice vinegar

1 T rosemary

1 t garlic paste (3-5 cloves minced)

1/2 t crushed red pepper

1. In small dish, add rice vinegar. Add steak and coat.

2. In small bowl, combine rosemary, garlic, red pepper. Rub on both sides of steak.

3. Place steak in small dish, cover, and refrigerate 4 hours - overnight.

4. Grill to desired doneness.

Chile Chicken

Chile Chicken

100g chicken

1 T red chile paste

1 tsp apple cider vinegar

3 cloves minced garlic

1 t oregano

1/2 t cumin

1/2 t granulated sugar substitute

salt

crushed red pepper (optional)

1. In ziplock bag, add all ingredients except chicken. Mix.
2. Sprinkle chicken with salt and add the chicken to bag. Seal & shake to coat.
3. Place in refrigerator to marinate at least 1 hr.
4. Cook chicken on the stovetop on a grill pan, or under broiler until done.
5. Top with crushed red pepper (optional) and serve.

Serve with a grilled vegetable, or shred for a salad.

Asparagus Frittata

3 egg whites

1 whole egg

asparagus (measure to make sure you aren’t going over 500 calories for the day if you’re on the 500 calorie stage of the hCG diet)

1-2 cloves minced garlic

1 T dehydrated minced onion

1 T water

1 t parsley

salt/pepper (to taste)

tabasco (optional)

1. Preheat pan over MED heat.
2. Snap woody ends off asparagus and discard.
3. Snap each asparagus spear into 2-3 pieces. Add to pan with garlic & heat through until tender.
4. Preheat oven to 400.
5. In bowl, mix eggs & water. Add asparagus, minced onion, parsley, salt/pepper.
6. Pour egg mixture into non-stick baking dish (or dish lined with parchment paper).
7. Place in oven and cook 10-15 mins until done.
8. Top with tabasco (optional) and serve immediately

Lemon Oregano Fish with Asparagus

whitefish (100 g if on hCG, or more if not)

asparagus (use any amt., as long as you do not go over 500 calories for the day, if on hCG)

juice of one lemon

1 t oregano

salt/pepper

1. Preheat the oven to 400F.
   
2. Snap off woody ends of asparagus and discard.
   
3. Tear off a large sheet of non-stick aluminum foil.
   
4. In the center of this sheet, place asparagus spears and sprinkle with salt/pepper.
   
5. Place whitefish on top of asparagus.
   
6. In small bowl, combine lemon juice & oregano, and pour over fish.
   
7. Fold up edges and completely seal packet on all sides.
   
8. Bake 10-20 mins, until fish flakes.
   
9. Serve.

Eye Cream

Many Eye Creams contain oil, which isn't recommended on the hCG diet. Here are some creams to try that oil free if you would like to continue using eye cream while on the diet.

RoC Retinol Correxion Eye Cream

Neutrogena Healthy Skin Eye Cream
Skin Medica

Body Shop Products:

Nutriganics

Seaweed Day Creme

Dieter's Report: Pat

Pat, from our office, is now starting her second round of hCG. She did her loading days, and now she in her first week of hCG supplements and the 500 calorie diet days. This time around, she is making sure to eat cottage cheese and eggs which are allowed to once weekly. This adds some variety rather than eating meat at every meal. Pat has lost two pounds so far. She made sure this time to do an intense fat load. After 7 days, Pat says that she no longer feels hungry. She has lost a total of 14 pounds, including during her first round of hCG a few months ago.

Vegetarian Options

Vegetarians must change the traditional hCG diet to eliminate animal protein and add other proteins.

Instead of each portion on protein, you may eat:
-1 cup nonfat milk
-1 serving nonfat cottage cheese (100 grams)
-1 egg plus 2 egg whites

Allowed fruits, veggies, and starches remain the same as the traditional diet. Remember to count calories and do not go over 500!

For non-vegetarians, the above substitutions are not recommended because of the sugar in milk products.

My favorite drink

Tea :) Calorie free and yummy. I promise.

1 bag Bigelow Pomegranate Pizazz
1 bag Bigelow Orange and Spice
Hot water
1 packet Splenda (if desired)

The two flavors together have rich, wintery taste.

More recipes and tips from our patients...

Another favorite recipe of mine is a mock Mandarin Orange Spinach Salad.

Peel and section one orange then I like to cut the sections into little pieces. I soak them in the lemon dressing (one packet of stevea sweetener and the juice of half a lemon 2 splashes of organic balsamic vinegar ). Then add this to fresh spinach add the rest of the juice too. This is quick and easy. You can also add your 4 oz's of Chicken and it is very filling.

One trick I have learned for Dining out is to order a Ceaser Salad ask for grilled chicken and lettuce only no dressing. Ask for a to go box when your order comes split your order in half when you get it and have the rest at your next meal.

Chicken with Sauteed Onions

A new recipe from one of our patients:

Place chicken breast in a one gallon Zip Lock bag. Add pepper and other spices that you like plus 1 cup of water. Close up bag and place back in the refrigerator until ready to use. Spray pan with Pam Spray. Add Pepper and all the spices on the list that you like in the Hot skillet. Slice up one Med. Onion and add to skillet. Sauté untill just starting to turn golden brown. Add chicken and keep turning. The more you turn the chicken the juicer it will be. Turn down the heat and keep turning every minute or so. Add water 1/2 cup at a time. This will make a juice. Cover after you brown the chicken on both sides. Turn off the heat leave covered untill you are ready to eat. This only takes about 30 minutes total. Have a breadstick and your favorite beverage.

For desert I have an Apple sliced thin and sprinkled with a little Cinnamon. So far I have lost 20 Lbs. This has been my go-to meal during this journey. I have 1 more week until I start my maintenance.

Sometimes I will cook a couple of chicken breasts with the recipe above and use the second one for dinner where I will use just the Chicken with no onions then just slice it up in small pieces and put it on lettuce. I use the juice of half a lemon as dressing.

Thank you!

Spicy "Cajun" Shrimp & Grilled Asparagus

New Recipe from Diane

I use the precooked/cleaned medium frozen shrimp. You can get approximately 15 shrimp for 100 grams so it feels like you get to eat more than if you use larger ones or prawns. Just thaw them out and then weigh out your 100grams...I usually make a double batch, then I can use the other half to make a shrimp salad with fresh spinach leaves for the next day.I heat a non-stick pan, spray a little olive oil pam and add the shrimp. Then I use Mrs. Dash's Extra Spicy seasoning (0 calories) liberally...stir a few times and add more Mrs. Dash to taste. The shrimp is already pre-cooked so just cook long enough to warm them up and let the spices "soak" in. Mrs. Dash Garlic also tastes great if you don't like spicy!

I weigh out about 150grams of asparagus and heat our gas grill (or you can do instead on grill pan, or regular skillet if you like). Spray the asparagus with olive oil pam, and sprinkle all sides with sea salt. I prefer the larger grain sea salt over the smaller, I think it has better flavor. Then use a pepper mill and cover both sides with fresh cracked pepper. Grill both sides of the asparagus until done, maybe 3 minutes each side? Careful not to overcook...it can taste like charcoal! Even my son, who refuses to eat veggies loves it this way!

Foil Baked Fish

3 ½ oz fish
juice of ½ lemon
Salt, pepper and dill

Put fish in a piece of foil, large enough to wrap around fish. Drizzle with lemon juice and slice some of the rind and put it around the fish. Season with salt, pepper and dill. Seal the foil. Bake in oven at 350 till done.

Serve with fruit and salad.

Bake 2-4 pieces of fish at a time and put individual portions in baggies. This way the fish is ready to go.

Egg Salad

Here is another salad recipe from Denise:

Since we can have one egg plus two egg whites per week, I hard-boil three eggs. I discard the yokes from two of them (actually my dogs love them), and then I chop all the two egg whites plus the entire third egg in a coffee cup. Then I spoon the entire mixture onto a bed of shredded mixed baby greens. I cut up an apple into tiny pieces and put that in, too, as well as a breadstick broken into about 12 small pieces. I throw in a few grape tomatoes (even though mixing veggies isn't allowed) for good measure and mix the whole salad well. Delicious and filling!!!

New Chicken Salad

Our patient, Denise, has a great chicken salad recipe she shared with us. Tell us what you think! Here's what she says:

One of my favorite dinners is my chicken salad.

I take a plain chicken breast and microwave it for two minutes or until cooked thoroughly. Cool.

Cut into small pieces and put into a bed of shredded romaine lettuce and grape tomatoes (yes, I know mixing veggies isn't allowed), along with a breadstick cut into ten or so pieces, along with an orange, all sliced up into small pieces. Use the juice of the orange first to flavor the salad and add salt if desired. I do.

Thanks Denise!

Dieter's Tip: Denise

Denise has been thinking up some great recipes and tips...here's her first:

I broil a small piece of fish, steam a bag of Steamers Broccoli, sprinkle lemon juice and have a terrific lunch.

Please check back in the next day or two for more from Denise. :)

Daily Coffee Fix

For all of you who were addicted to those gourmet coffees, mochas, frappchinos, and other high-calorie, high priced drinks we all seem to love so much, here is a new recipe to try:

Flavored Coffee
8-12 oz hot water
1 heaping tsp instant coffee or Via packet (or Pero, Postum etc.)
1 flavored tea bag (mint, spice, raspberry, orange etc.)
1 packet calorie free natural sweetener (Stevia, Xylitol, Sweet n Low)
1 tbs milk (only 1 serving a day)

Place hot water in cup, steep tea bag for 3 minutes. Discard tea bag.
Stir in coffee. Add sweetener and milk. Savor the flavors and enjoy!

You might want to try liquid Stevia. It comes in many flavors: cinnamon, vanilla, lemon, cognac, peppermint, orange (plus more). It's great for adding to drinks. :)

Simple Calorie Free Salad Dressing

1-3 tbs of raw apple cider vinegar
Salt, Pepper
½ packet of natural sweetener (Stevia, Xylitol, Sweet n Low)
Mix ingredients in a small bowl

Drizzle over salad, spinach, vegetables, stir fry (no oil) etc.

Chicken Stir Fry

3 ½ oz chicken (skin removed, no visible fat)
3 ½ oz red, yellow or white onion
½ grapefruit peeled and cut into small pieces

Put salt, pepper, herbs and spices (if you would like to add any) in the bottom of a skillet. Add onions and 3 tbs of water or herb tea. Stir fry until onions are tender and transparent. Remove from pan and set aside.

Add chicken pieces, salt and pepper to pan and water if needed for steaming the chicken, simmer on medium heat till chicken is well cooked. (This works well with frozen chicken tenders, just put frozen meat in pan with smaller amount of water or tea and simmer till done).

Place onions, grapefruit and chicken with juice from pan in a bowl. Toss with salt, pepper, herbs and spices. Fresh basil is a wonderful choice. Enjoy! This works well with beef or fish too.

Lunch suggestion: 1 fruit, 1 vegetable, 1 meat, add 1 grain or eat later for a snack. Enjoy with a calorie free beverage.

Very Low Calorie Diet: Days 3-30

Days 3 through 30 are known as Very Low Calorie Diet Days, or VLCD days.

Breakfast: Any calorie free beverage
Lunch: 1 protein, 1 vegetable, 1 fruit, 1 grain
Dinner: 1 protein, 1 vegetable, 1 fruit, 1 grain

On days 3-30, take the oral hCG twice daily, 12 hours apart. Wait ten minutes until eating or drinking.

On these days, do not go over 500 calories per day! Strictly follow the list of allowed foods which is located here.

Our suggested meal plan is as follows. If you would like to break up meals to have "leftovers" for snacks, just remember not to go over 500 calories.

Be sure to measure and weigh all your food. :)