Read HCG Food List Chart text version

COLOR LEGEND: HCG FOOD LIST

ALCOHOL aquavit, bourbon, brandy, gin, rum, tequila, vodka, whiskey, 86 proof beer, regular black Russian cocktail Bloody Mary coffee and cream liqueur coffee liqueur, 63 proof daiquiri gin and tonic cocktail Harvey Walbanger margarita martini pina colada sangria screwdriver sloe gin fizz whiskey sour cocktail white Russian wine cooler or spritzer wine: dry burgundy, cabernet, claret, red, sherry, white (Chenin Blanc, Gewurztraminer, medium, Pinot Grigio, Sauvignon, Semillon) wine: dessert (dry or sweet), Japanese rice, Marsala plum port, ric, (sake) white (vermouth) COFFEE, Hot Chocolate and Tea Items cappaccino, fat free milk cappaccino, low fat milk coffee, brewed or instant, regular or decaf coffee, latte single or double w/fat free milk

NO

CAUTION p r calories o500 vlcd t

YES

N O

T

O

D

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5 oz 102-131 5 oz 195-236 8oz 8oz 8oz 8oz 53 73 0-12 47

1.5 oz 12 oz 1.5 oz 8 oz 1.5 oz 1.5 oz 8 oz 6 oz 6 oz 1.5 oz 1.5 oz 1.5 oz 5 oz 6 oz 6 oz 6 oz 1.5 oz 5 oz

104 150 115 50 153 161 185 117 145 94 103 82 98 145 93 289 109 59-71

IS T

R IB

U TE

serving size

1st 3 weeks

2nd 3 weeks

LIFE

coffee mocha, with low fat milk espresso, regular or decaf tea: regular or decaf black, chamomille, herbal, mint hot cocoaa, sugar free, with water hot cocoa, sugar free, with lowfat milk hot cocoa, with water hot cocoa, with whole milk JUICE Aloe Vera juice apple juice carrot juice cherry juice cranberry juice grape juice grapefruit juice guava juice drink lemon juice lime juice mango nectar juice orange juice passion fruit juice pineapple juice pomegranite juice prune juice tomato juice vegetable juice V8 MILK and NONDAIRY almond original original unsweetened chocolate chocolate, unsweetened vanilla vanilla, unsweetened buttermilk, cultured, low fat evaporated milk, fat free half and half

8oz 8oz 8oz 8oz 8oz 8oz 8oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 8 oz 8 oz 8 oz 8 oz 8 oz 8 oz 1 oz 4 oz 1 oz

200 11 0-2 66 158 125 193 45 58 47 70 58 77 47 66 30 31 72 56 63 66 70 90 21 25

N O

T

D

O

© 2010 EcoTek Consultants . All Rights Reserved.

D

60 40 120 45 90 40 110 88 37

IS T

R IB

U TE

coffee, latte single or double w/low fat milk coffee, latte with Silk soy, regular or spicy coffee, mocha, with fat free milk

8oz 8oz 8oz

60 145-170 120

8 oz

0

club soda, carbonated water, soda water, sparkling water

8 oz

0

Fresca, sparkling drinks black cherry , peach, raspberry 8 oz 20 soda, regular 8 oz 100 cola, diet 8 oz 0-1 crystal light, any flavor 1 serving 5 snapple, diet all flavors 8 oz 0-10 ENTREES Eggs, Fish, Meat, Seafood, other miscellaneous EGGS egg 1 large 74-78 egg white, raw 1 large 17 FISH caviar, red or black 1 tbsp 40 Low fat, low calorie allowed during 500 cal phase bass, sea or striped 4 oz 81-109 burbot, 4 oz 81-109 crisco 4 oz 81-109 Atlantic cod 4 oz 81-109 Pacific cod 4 oz 81-109 cusk 4 oz 81-109 dolphin 4 oz 81-109 mahi mahi 4 oz 81-109 flounder 4 oz 81-109 grouper, 4 oz 81-109 haddock 4 oz 81-109

D

O

N O

© 2010 EcoTek Consultants . All Rights Reserved.

T

D

IS T

R IB

hot cocoa, sugar free with water hot cocoa, sugar free with low fat milk hot cocoa, with water hot cocoa, with whole milk milk, fat free milk, low fat 1% milk, reduced fat 2% milk, whole rice milk soy milk soy milk light OTHER DRINKS bottled water plain, 0 water (all flavors) perrier

8 oz 8 oz 8 oz 8 oz 1c 1c 1c 1c 1c 1c 1c

66 158 125 193 90 118 122 146 144 127 70

U TE

ling ling cod monkfish northern pike ocean perch orange roughy pike pollock rockfish rainbow smelt snapper sole tarpon tilapia walleye whiting wolffish Low fat NOT allowed on 500 cal diet phase carp brown trout catfish cisco croaker devilish drumfish lalibut mackerel mahi mahi mullet salmon scallops shark smelt snapper sturgeon swardfish trout tarpon tilefish tuna turbot whitefish wolffish More high fat and high calorie fish butterfish

4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz

D

O

N O

T

4 oz

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D

158-240

IS T

108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153 108-153

R IB

4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz

81-109 81-109 81-109 81-109 81-109 81-109 81-109 81-109 81-109 81-109 81-109 81-109 81-109 81-109 81-109 81-109 81-109

U TE

D

herring greenland halibut mackerel milkfish sablefish salmon shad, bluefin tuna raw MEAT alligator beef ..bottom round ..brisket lean ..chuck roast ..corned beef ..cotto salami ..eye round ..filet mignon ..flank steak ..ground beef 80% lean ..ground beef extra lean ..hot dog, beef 97% fat free ..jerky, beef ..rib pot roast ..rib steak ..roast lean ..roast beef lunch meat ..salami beef ..salami beef lean sliced ..short ribs lean, w/bone braised ..sirloin steak ..top sirloin ..stew meat ..t bone ..tenderloin ..top round steak bison ground bison roast boar, wild cooked chicken-buffalo wing chicken, breast without skin cooked

3 oz 3 oz 3 oz 3 oz 3 oz 1 oz 3 oz 3 oz 3 oz 3 oz 4 oz 1.7 oz 1 oz 3 oz 3 oz 3 oz 1 oz 1 oz 1 oz 3 oz 3 oz 3 oz 3 oz 3 oz 4 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz

197 139 174 179 215 58 138 179 158 230 130 45 116 131 81 169 30-35 73 45 65 236 166 201 168 163 177 202 123 136 261 128 67 149-174

O

chicken breast fat free sliced

chicken drunstick/thigh cooked 3 oz

© 2010 EcoTek Consultants . All Rights Reserved.

N O

T

D

IS T

R IB

U TE

4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz

158-240 158-240 158-240 158-240 158-240 158-240 158-240 158-240

hot dog, chicken chicken liver pate chicken lunch meat deli duck breast without skin duck whole roasted chopped emu fan filet or ground goose whole goat baked, broiled or roasted lamb center slice loin ribs, sirloin chop lamb, ground ostrich, ground, top loin, cooked pheasant, whole pork-..bacon, cooked ..canadian bacon, grilled ..chitlins, cooked ..chop, center lean with bone ..chop, sirloin, lean with bone ..ground, cooked ..hot dog, pork ..hot dog, beef, pork turkey fat free ..prosciutto, sliced ..pulled with sauce ..ribs, country style, lean ..roast, cneter loin ..salami, italian port ..sausage, cooked ..scrapple ..tenderloin quail, whole cooked veal-breast, braised ..cube steak ..ground, 8% fat, broiled ..leg, lean, cubed braised ..leg, top round steak, lean roasted, braised ..loin or loin chop, braised ..loin chop cutlet, braised ..shank roast, braised

1 1 oz 1 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz .2 oz 1 oz 1 oz 2.6 oz 2.5 oz 3 oz 2.7 oz 1.8 oz .5 oz 3 oz 3 oz 3 oz 1 oz .5 oz 2 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz

116 57 30 119

122 160-183 241 121-132 210 34 52 66

O

N O

T

D

© 2010 EcoTek Consultants . All Rights Reserved.

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50 50 147 199 169 120 44 119 139 199 226 220 146 160 128 185-192 242 151

IS T

149 142 253 204

R IB

U TE

238-287 131-139 259

..short rib, lean, roasted ..shoulder arm steaak or blade roast, braised ..sirloin roast or top round steak, lean, raw turkey ..breast, roasted ..dark meat, roasted ..giblets, raw gizzards ..ground, 11%fat, sausage ..heart, raw ..leg, with skin, roasted ..neck, without skin, raw ..hot dog, turkey ..jerky venison ..chop, cooked ..stewed ..jerky SEAFOOD crab: Alaskan king, blue, Dungeness, queen, steamed or baked crab cake crayfish, wild or farmed, steamed lobster, steamed scallops, raw shrimp, cooked OTHER MAIN ENTREES soup, pizza, misc entrees beef stew breakfast burrito, ham and cheese breakfast sandwich, bacon, egg, cheese biscuit chicken salad chili, without noodles, with beans and meat tuna salad pizza ..cheese ..pepperoni ..sausage ..vegetarian quiche

3 oz 3 oz 4 oz 3 oz 3 oz 1 1 3 oz 1 3 oz 1 1 1 oz 3 oz 3 oz 1 oz

143 168-171 121-127 161 159-188 315 139 146 34 177 243 102 71-81 177 145 116

N O

T

1c 4 oz 1 1/2 c 1c 1/2 c 1 slice 1 slice 1 slice 1 slice 1/8 pie

O

D

© 2010 EcoTek Consultants . All Rights Reserved.

D

3 oz 3 oz 4 oz 3 oz 70-74 83 100 101 170 210 441 250 203-287 260 304 413 337 260 336

3 oz 1 oz

IS T

83-117 160

R IB

U TE

soup broth, beef or chicken soup, homemade: soup w/broth, with allowed protein, 1 allowed vegetable and allowed seasonings soup, homemade: soup w/broth and/or cream, with allowed protein, most allowed vegetables(except starchy veggies) and allowed seasonings soup, homemade: soup w/potatoes, corn, noodles, rice or other foods not allowed on 500 cal diet soup, store bought: read the label: carbs need to be <13 and sugar <2g soup, store bought: read the label: if carbs are >13 and/or sugars are >2g make sure nonVLCD veggies are not included soup, store bought: read the label: if high carb and sugar content and non-VLCD veggies are included FRUIT apricot apple apple, crab applesauce, unsweetened applesauce, sweetened avocado banana banana chips berries: blackberries, gooseberries, loganberries, mulberries, raspberries blueberries breadfruit cantaloupe, honeydew cherries cherries, black, canned cherries, ground or red sour cherries, maraschino

1c

15-17

1c

read label

1c

read label

1c

read label

1c

T

1 1 1/2 c 1/3 c 1/3 c 1/4 c 1 7" 1 oz 1c 1/2 c 1/4 c 1c 1c 1/4 c 1/2 c 7

O

N O

D

© 2010 EcoTek Consultants . All Rights Reserved.

D

1c

read label

IS T

read label

17 72 42 33 64 58 105 150

53-66 41 57 54-64 31 44 37-44 70

R IB

U TE

1c

75-150

1/2 medium 41-60

grapes: concord, champagne, black, green, red, seedless kiwifruit kumquat lemon lime mango melons: cantaloupe, honeydew, muskmelon nectarine orange papaya peach pear, persimmon pineapple plantain chips plum pomegranate prunes rasins: golden purple rhubarb star fruit strawberries tangelo, tangerine, manderine orange watermelon VEGETABLES alfalfa sprouts artichoke artichoke hearts, cooked arugula asparagus, cooked

O

1 c 1/4 melon 54-64 1 medium 70 1 medium 70 1 small 59 1 medium 38 1/2 medium 50-59 1/2 c 37 .5 oz 74 1 medium 30 1/2 53 3 medium 50 2 tbsp 49-65 1c 26 1c 33 1/2 c 23 1 medium 45-50 1c 45 1/2 c 1 medium 1/2 c 4 oz 4 oz 5 60 58 28 25

D

N O

© 2010 EcoTek Consultants . All Rights Reserved.

T

D

IS T

1/2 c 1 medium 3 oz 1 1 1/2

50-61 46 60 15 20 67

R IB

date, chinese or deglet noor elderberries fig grapefruit, pink, red, white, other

1 1/4 c 1 medium

22-23 26 37

U TE

cherries, red sour freeze-dried clementine coconut, dried cranberries cranberries, dried cranberry sauce, canned currants, black, red, white

.5 oz 1 2 tsp 1c 2 tbsp 1/2 slice 1/2 c

60 40 55 44 45 86 31-35

bamboo shoots, cooked bamboo shoots, raw beet greens, raw beets, cooked broccoflower broccoli brussel sprouts burdock root, cooked cabbage carrots, raw or cooked cauliflower celery cherry tomatoes chicory root collard greens, cooked corn cowpeas, cooked cucumber eggplant endive green beans kale cooked lettuce mountain yam, cooked mung bean sprouts mushrooms, brown italian, cremini, enoki, pickled, porcini, portobello mushromms, shitake mustard greens okra, cooked onion, red, white, yellow onion, pearl, cooked palm hearts, canned parsnips, cooked peas, green peas, snow, raw

O

peas, snow, steamed or cooked peppers, banana, hot chili, hot green peppers, bell potatoes ..baked ..new ..french fried ..hash browns

N O

T

1/2 c 1 small 3 oz 1c 1/2 c

D

© 2010 EcoTek Consultants . All Rights Reserved.

D

4-5 1/2 c 1c 1c 1 small 1/2 c 1/2 c 1/2 c 1/2 c 1/2 c 15 41 15 52 29 60 20 63 59 13 35 1 18-Dec 1 medium 30 115 54 185 103

5 oz 1c 1c 1/2 c 1c 1c 1c 1/2 c 1/8 head 1/2 c 1c 1c 1c 1c 1c 1/2 c 1/2 c 1c 1c 1/2 head 1c 1c 1c 1/2 c 1/2 c

17 41 8 37 32 44 38 55 27 27 34 17 27 66 49 66 100 16 35 44 38 36 21 59 16

IS T

R IB

U TE

squash, scallop, straight neck squash, summer squash, spaghetti, crook neck, winter sweet potato , baked, mashed or canned swiss chard cooked tomato, red green orange tomato paste tomato puree turnip cubed yam, cooked zucchini BEANS AND LEGUMES adzuki beans, cooked baked beans bean sprouts black beans, cooked blackeyed peas, cooked butter beans (lima) cooked chickpeas (garbanzos) chili beans french beans edamame hummus kidney beans lentils mung beans, cooked navy beans, cooked pinto beans, cooked refried beans soybeans, raw soybean sprouts, steamed soybeans, cooked soybeans, dry roasted

1c 1 small 1c 1 medium 1 tbsp 1/2 c 1c 1/2 c 1 medium 1/2 c 1/3 c 1/2 c 1/2 c 1/2 c 1/2 c 1/2 c 1/2 c 1/2 c 1/2 c 1/8 c 1/2 c 1/4 c 1/2 c 1/2 c 1/2 c 1/2 c 1/2 c 1/2 c 1/2 c 1/4 c

36-42 95-106 35 18-35 13 43 36 39 35 147 113 13 114 92 105 134 100 114 90 56 110 161 106 127 122 119 24 38 148 202

D

O

N O

© 2010 EcoTek Consultants . All Rights Reserved.

T

D

IS T

R IB

1c 25-38 1 medium 31

U TE

..mashed, scalloped ..twice baked pumpkin radish rutabaga sauerkraut, canned seaweed kelp snap beans spinach, raw spinach, cooked squash, acorn, butternut

1/2 c 5 oz 1/2 c 1/2 c 1 small 1c 1/2 c 1c 1c 1c 1/2 c

105-119 204 42 15-Jul 69 30 18 27 11 41 41

almonds, dry roasted, natural brazil nut butter brazil nuts, dried

1 oz 1 tbsp 1 oz

169 95 186 83-94 163 67-69 18 45 90 178 203 168 94

D

..brie, camembert, cheddar, colby, feta, fontina, gruyere, jalepeno jack, mexican queso, chihuahua, monterey jack, mozzarella, muenster, parmesan, pepper jack, provolone, swiss ..cottage cheese, large/small curd ..cottage cheese, low fat 2% ..cream cheese ..cream cheese fat free ..goat, gouda, rocquefort

O

N O

peanuts, dry roasted, salted pecans or walnuts DAIRY PRODUCTS cheese ..american pasteurized ..blue, crumbled

T

1 " cube 1 tbsp 1 " cube 1/4 c 1/4 c 2 tbsp 2 tbsp 1 oz

© 2010 EcoTek Consultants . All Rights Reserved.

D

1 oz 1 oz 166 185-196 24-68 30 45-69 58 50 101 28 76-128

macadamia nuts, dry roasted mixed nuts peanut butter, creamy or crunchy

1 oz 1 oz 1 tbsp

IS T

chestnuts, chinese or european coconut , dried or fresh (unsweet) flax seeds hazelnut butter hazelnuts (filburts)

1 oz 1 tbsp 1 tbsp 1 tbsp 1 oz

R IB

cashew butter, orange or plain 1 tbsp cashews, dry roasted 1 oz

U TE

split peas, cooked NUTS, NUT BUTTERS, and SEEDS almond butter, chocolate or plain almond paste

1/2 c

116

1 tbsp 1 tbsp

90-101 65

half and half/cream substitute 1 tbsp topping, cool whip 2 tbsp yogurt, plain, low fat or fat free yogurt, flavored low fat yogurt, flavored fat free yogurt drink STARCHES Breads and Crackers bagel biscuit bread, regular bread crumbs bread stuffing corn bread corn bread stuffing cracker cracker, graham crispbread , wasa croissant, english muffin french toast hush puppy muffin pancake roll, cinnamon roll, dinner roll, hamburger or hot dog taco shell tortilla, corn tortilla, flour waffle CEREAL 4 oz 4 oz 4 oz 4 oz

20-32 10-25 69-80 90-141 49-127 102

D

O

1 oz 1/2 1 slice 1 oz 2 oz 1 oz 2 oz .75 oz 1 square 1 slice 1 medium 1/2 1/2 slice 1 oz 1 oz 1 oz 1 oz 1 oz 1/2 bun 1 1 1 1

73-81 58-105 65-90 109-112 100 89 102 73-93 30 30-60 232 65-78 74 93 53-107 43-85 112 75-84 60 50-62 57 100 70-95

cereals are starches without much fiber or protein. Look for high fiber and protein cereals if possible. cereal non-puffed 1/4 -1 c cereal puffed 1c

© 2010 EcoTek Consultants . All Rights Reserved.

N O

T

D

74-210 42-60

IS T

R IB

U TE

..parmesan, grated ..ricotta ..romano ..string cream, light or heavy cream, sour

2 tbsp 1/4 c 2 tbsp 1 oz 1 tbsp 1 tbsp

40 108 70 50 29-51 31

DESSERTS AND SWEET TREATS brownie brownie, fat free or low fat cake ..angel food ..cake with icing ..cake without icing ..cake, pound fat free ..cake, pound regular ..cheesecake ..cheesecake fat free candy

N O

amaranth, barley, buckwheat, buckwheat flour, bulgar, couscous, corn flour, corn grits, cornmeal, cornstarch, hominy, quinoa, riceran, rice flour, rye flour, semolina, sorghum flour, tapioca, triticale flour, wheat flour almond flour/meal coconut flour millet, cooked oat bran, cooked pasta rice, white or brown, short medium, long grain, wild or not, cooked vital wheat gluten wheat germ

serving size varies, see package 42-91

T

1/4 c .5 oz 2 tbsp 1 serving 1 serving 1 serving 1 oz 1 serving 1 serving 1 serving

D

O

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D

42-60 52 52 2" square 112 2" square 100-107 120 275-425 187-225 80 290 309 140

1/4 c 2 tbsp 1/4 c 1/3 c 1c

IS T

145 26 52 29 140-600

R IB

U TE

all bran bob's red mill hot cereals ezekial 4:9 almond, golden flax , original kashi, go lean, good friends, heart to heart oat bran oatmeal, old fashioned dry puffed millet shredded wheat cereal special K GRAINS and RICE

1c 153 1/4-1/3 c 110-180 1/2 c 1/2 -3/4 c 1/2 c 1/4 c 1c 1 serving 1c 180-200 85-110 116 74 60 85 118

see package

baked: Cheetos, Doritos Nacho Cheese, Lays, Ruffles, Tostidos Cheese puff: crunchy and original baked chex party mix corn ships corn nuts fruit roll ups gold fish crackers granola bar ..almond, banana nut, chocolate chip ..carob chip ..fat free blueberry, chocolate chip, raisin, raspberry, strawberry ..low fat , almond, apple cinnamon, chocolate chip, chocolate chunk, dutch apple, honey nut, oatmeal, oatmeal raisin, peanut crunch, smores, wild honey ..vanilla yogurt jerky ..beef ..teriyaki, turkey ..venison Popcorn ..air popped ..caramel ..caramel fat free ..original, kettle ..oil popped pork skins potato chips ..baked: plain or BBQ ..fat free: plain

1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 25 fish

110-130 158-162 123 140-150 122-132 52-53 65

1 1

N O

T

1 1 82-111 140 126 81 96 31 122 108 80 55 76-77 112-120 108 1 oz 1 oz 1 oz 1c 1 oz 1 oz 1c 1c .05 oz 1 oz 1 oz

D

O

© 2010 EcoTek Consultants . All Rights Reserved.

D

1 140

IS T

95-117 80

R IB

U TE

..pretty much all are NO for VLCD and 1st 3 weeks of maintenance. During 2nd 3 weeks you can use caution with sugar free gums, yogurts, ice serving size cream treats and jellos and varies, see package puddings. SNACKS, CHIPS, PRETZELS, POPCORN

1 oz

..soft: almond, cinnamon sugar, garlic, original, sesame, sour cream and onion 1 medium rice cake 1 34-83 sesame stick taro chips (regular or sweet potato) torilla chips ..baked ..regular trail mix--varies by brand and type ..kirkland ..trader joes/organic fruit and nut ..walmart brand wasabi peas/trader joes CONDIMENTS barbeque sauce (check label) barbeque sauce low sugar capers, drained fruit spreads horseradish horseradish cream, mustard sauce jam/jelly all flavors, regular 1 oz 1 oz 1 oz 1 oz 144 140-142 110-126 142

1/4 c 1 oz 1/4 c 1/3 c

N O

T

1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 5 large 5

O

jam/jelly all flavors, low sugar jam/jelly all flavors, sugar free ketchup mayonnaise mayonnaise light mustard mustard honey olives, black olives, green

D

© 2010 EcoTek Consultants . All Rights Reserved.

D

1 packet 1 tbsp 1 tbsp 1 tbsp 1 tbsp 6-25 5 2 38-40 7 29-30 50-56 25 10 15 100 46-50 10 21 25 50

IS T

140 130 149 80

R IB

U TE

..reduced fat or light: cheddar cheese, jalapeno, bbq, plain ..regular: BBQ, plain, sour cream Pretzel ..hard

1 oz 1 oz

140-150 140

2 tbsp 2 tbsp 1 tbsp 2 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp

0-120 60-160 4 15 11 5 70 31 25-45 55-85

1 tbsp

N O

vinegar: balsamic, brown rice, champagne, golden balsamic, rice seasoned, white wine wasabi worcestershire sauce worcestershire sauce low sodium FATS and OILS bacon grease butter, regular or light cooking spray

T

1 tbsp 1 tsp 1 tsp 1 serving

D

O

oil: cod, cod liver, salmon, flaxseed, ghee, lard, margarine, almond, avocado, canola, canola and soybean, cocoa butter, cocount, corn and canola, cottonseed, grapeseed, hazelnut, mustard, olive, palm, peanut, safflower, sesame, soybean, walnut, wheat germ 1 tsp

© 2010 EcoTek Consultants . All Rights Reserved.

D

1 tbsp 1 tbsp 1 tbsp 5-12 2 11 5 39 24-33 0 34-41

IS T

0-3

salsa, picante, jalepeno regular salso, black bean soy sauce steak sauce tartar sauce tartar sauce low calorie vinaigrettes, balsamic, italian, wine vinaigrettes, herb vinegar: apple cider, cider, distilled, garlic wine, italian herb, malt, red wine , rice, tarragon, white distilled

R IB

U TE

pickle, bread butter pickle, dill pickle, sweet pickle relish salad dressing --check labels ..0 carbs, 0 sugar, 0 fat ..3 or less carbs and <2 sugars and 12 or less fats ..>3 carbs, >3 sugars and /or > 12 fats

1/4 c 1 med 1 med 1 tbsp 2 tbsp

34 12 29 14-19 0-10

oil, cashew nut SWEETENERS agave nectar

1 tbsp 1 tsp

47 15 0 11 16 19-20 15 21

cane sugar, organic unrefined corn syrup, light or dark fructose, dry honey

1 serving 1 tsp 1 tsp 1 tsp

0 17-20 10

any seasoning with more than 4 grams of sugar per serving SAUCES AND GRAVY gravy ..au jus ..beef, chicken, mushroom, pork, sausage, turkey sauces alfredo bbq basil pesto, melissa's beamaise cheese chili

N O

saccharin: sweet n low, sweet twin, and necta sweet sorghum syrup sucralose: splenda stevia sugar twin white sugar HERBS AND SPICES all spices are allowed on all phases of the program as long as they contain no sugars or starches, and has no oils. This is not always reflected in the label.

T

varies 2 tbsp 1 tbsp 1 tspb 2 tbsp 2 tbsp 2 tbsp 2 tbsp 2 tbsp 1tbsp

O

D

© 2010 EcoTek Consultants . All Rights Reserved.

D

1 serving, usually 1/4 tsp 0-5 10 5 7-24 77 55 24 170 78 60 20

1 serving 1 tsp 1 serving 1 packet 1 packet 1 tsp

IS T

0 17 0 0 0 16

R IB

lakanto (all natural), fermented erythritol, luo han guo 1 tsp maple syrup, molasses, light / dark 1 tsp powdered sugar 1 tsp

U TE

aspartame: nutrasweet, equal 1 serving brown sugar, unpacked 1 tsp

D

O

N O

© 2010 EcoTek Consultants . All Rights Reserved.

T

D

IS T

R IB

creole curry enchilada hoi sin hollandaise marinara marinara, spaghetti mole verde mushroom oyster spaghetti stroganoff sweet and sour taco tamari terriyaki tomato white

1/4 c 1 tbsp 1/4 c 1 tbsp 1 tbsp 1 tbsp 1/4 c 1 tbsp 1 tbsp 1 tbsp 1/4 c 1tbsp 1tbsp 1tbsp 1tbsp 1tbsp 1/2 c 1tbsp

25 9 25 24 43 9 57 15 14 5 57 50 15 5-7 10 15 39 27

U TE

Information

HCG Food List Chart

19 pages

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