Food List

Newbie Grocery List
 
Spices:
-Mrs. Dash (There are MANY different varieties, low sodium is preferred, NO sugar)
-Braggs Liquid Aminos (Tastes like soy sauce, use as a salt substitute)
-Braggs Apple Cider Vinegar (If it isn’t Braggs just make sure there is zero sugar)
-Sweet Leaf Stevia Drops (Use as a sweetener, comes in many flavors)
-Sea Salt (Salt is allowed but use it wisely as it will make you retain water)
-Mustard (For a type of honey mustard dressing found in the cookbook link below)
-Creole or other fish seasonings (Get your favorite sugar free fish seasonings)
-Chicken/Beef Broth (Low sodium if you can, watch for sugars and fat)
-Garlic (whole, minced, or powder you’ll use them all)
-Stock up on your other favorite sugar free spices. The spices listed above are the ones I see recurring in most recipes.

Veggies:
-Cabbage
-Tomatoes
-Radishes
-Cucumbers
-Green Salad
-Spinach
-Onions
-Celery
-Chard
-Chicory
-Fennel
-Asparagus

Meats:
-Beef (buy the leanest you can find of ground/unground)
-Chicken (If you buy whole breasts be sure to cut fat and middle gristle part out)
-Fish (white fish only)
-Crab
-Lobster
-Shrimp

Fruits:
-Oranges
-Apples
-Grapefruit
-Strawberries
-Lemons (or lemon juice)

Bread:
-Melba Toast
-Grissino breadsticks

Other:
-Daily Vitamins (not sugar coated)
-Potassium
-B12 vitamins
-Sandwich Bags (to portion out your meats)**
-Food Scale (must be capable of weighing tenths of a pound)**
-Magnesium**
-Large water bottles (to measure how much you drank that day)**
-Steamer bags**
-Green and Oolong Teas (no sugar!)**
-Coffee**
-Little condiment bottles for dressings**

HCG Calorie Counter 

Fish (avg 98 calories)

  • Cod (3.5 oz) – 83 calories
  • Crab Meat (3.5 oz) – 100 calories
  • Flounder (3.5 oz) – 90 calories
  • Haddock (3.5 oz) – 88 calories
  • Halibut (3.5 oz) – 110 calories
  • Lobster (3.5 oz) – 98 calories
  • Red Snapper (3.5 oz) – 110 calories
  • Shrimp (3.5 oz) – 110 calories
  • Tilapia (3.5 oz) – 94 calories

Additional white fish are listed at the bottom of the page.

Very Lean Beef (avg 152 calories)

  • 93/7 Lean Ground Beef (3.5 oz) – 150 calories
  • Cube Steak (3.5 oz) – 160 calories
  • Sirloin Tip Side Steaks (3.5 oz) – 130 calories
  • Top Round Steak (3.5 oz) – 166 calories
  • Tri-Tip Steak (3.5 oz) – 154 calories

Chicken

  • Chicken Breast (3.5 oz) – 87 calories

Veal (avg 114 calories)

  • Veal, sirloin (3.5 oz) – 110 calories
  • Veal, loin chop (3.5 oz) – 117 calories

Vegetables (avg 18.8 cal)

  • Asparagus (3.5 oz) – 20 calories
  • Asparagus (2? tip) – 1 calories
  • Asparagus (small spear) – 2 calories
  • Asparagus (medium spear) – 3 calories
  • Asparagus (large spear) – 4 calories
  • Broccoli (3.5 oz) – 34 calories
  • Broccoli (1 cup – 88g) – 30 calories
  • Broccoli (5? spear – 31 g) – 11 calories
  • Celery (3.5 oz) – 15 cal
  • Celery (medium stalk) – 6 calories
  • Cabbage (3.5 oz) – 24 calories
  • Cabbage (1 cup shredded) – 17 calories
  • Cauliflower (3.5 oz) – 22 calories
  • Cauliflower (1 cup) – 28 calories
  • Cauliflower (3 flowerets) – 12 calories
  • Cucumber (3.5 oz) – 12 calories
  • Cucumber (small) – 19 calories
  • Cucumber (medium) – 24 calories
  • Cucumber (large) – 34 calories
  • Cucumber (English long) – 60 calories
  • Lettuce, all varieties (3.5 oz) – 20 calories
  • Lettuce, all varieties (1 cup) – 8 calories
  • Lettuce, all varieties (small head) – 32 calories
  • Red Radishes (3.5 oz) – 12 calories
  • Red Radishes (one medium) – 1 calories
  • Spinach, raw (3.5 oz) – 20 calories
  • Spinach, raw (1 cup) – 7 calories
  • Spinach, frozen (3.5 oz) – 23 calories
  • Spinach, frozen (1 cup) – 41 calories
  • Spinach, cooked (3.5 oz) – 31 calories
  • Spinach, cooked (1 cup) – 48 calories
  • Tomato (3.5 oz) – 20 calories
  • Tomato (cherry) – 3 calories
  • Tomato (plumb) – 11 calories
  • Tomato (small) – 16 calories
  • Tomato (medium) – 22 calories
  • Tomato (large) – 33 calories

Fruit

  • Apple (small) – 55 calories
  • Apple (medium) – 72 calories
  • Apple (large) – 110 calories
  • Orange (navel) – 69 calories
  • Orange (Florida) – 65 calories
  • Orange (California) – 59 calories
  • Strawberries, 12 large – 72 calories
  • Strawberries, 20 medium – 80 calories
  • Pink Grapefruit (California) – 92 calories
  • Pink Grapefruit (Florida) – 74 calories

Bread

  • Grissini Breadstick (3 g) – 12 calories
  • Melba Toast (3 gram) – 12 calories
  • Melba Toast (5 gram) – 20 calories

White Fish List

  • Ayr
  • Cat Fish
  • 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
  • Sea Bream
  • Shark
  • Skate
  • Tilapia Turbot
  • Whiting

FRUIT: one fruit per meal; do not mix
Apple: medium = 95
Grapefruit: ½ = 44
Orange: large = 86
Strawberries: 10 medium: = 40

STARCH:
Melba Toast: 1 = 20
Melba Snack: 2 = 24
Grissini Breadstick: 1 = 20

MEAT: 100 grams – 3 ½ ounces; all visible fat removed; weighed raw; cook with no oil or fat:
Chicken Breast: = 110
Ground Beef: 95% lean = 137
Steak: (round/sirloin tip) = 142
Crab: = 84
Halibut: 110
Cod = 110
Flounder: 91
Tilapia: 96
Lobster: = 90
Shrimp: = 106
Veal: = 112

VEGETABLES: measured raw; one vegetable per meal; do not mix; ADJUST the serving sizes to fit your 500 calories per day!
Asparagus: 10 medium spears = 30
Beet-Greens: 3 cups = 24
Cabbage: 1 cup = 22
Celery: 2 cups = 32
Chard: 3 cups = 21
Cucumber: 1 medium = 45
Fennel: 1 cup = 27
Lettuce: 3 cups green = 15
Onion: ½ cup = 32
Red Radishes: 1 cup sliced = 19
Spinach: 3 cups = 21
Tomatoes: 1 medium = 22 1 cup = 27

MILK: 1 Tablespoon whole milk = 9 calories