Sample Goal Menu (Female 130 Lbs) for Phase 3 of the HCG Program

Sample Goal Menu

(Female 130 Lbs) for Phase 3 of the HCG Program

 

BREAKFAST – 1 Protein, 1 Fruit Calories Protein Carbs Fat Sodium
1 Scoop Protein Powder 120 23 3 3 150
3 Large Egg Whites 51 10.5 0.6 0.3 164.5
4 tsp. Olive Oil 159 0 0 18 0
1 Small Banana 89 0.9 18.5 0 0.8
Totals 419 34.4 22.1 21.3 315
 

MORNING SNACK – 1 Protein

 

Calories

 

Protein

 

Carbs

 

Fat

 

Sodium

4 oz. Low Fat Cottage Cheese 80 15 4. 2 460
Totals 80 15 4. 2 460
 

LUNCH – 1 Protein, 1 Vegetable, 1 Fruit

 

Calories

 

Protein

 

Carbs

 

Fat

 

Sodium

3 oz. Chicken Breast 148 21 0 1 71.25
4 tsp. Olive Oil 159 0 0 18 0
6 oz. Broccoli 60 5 9 0 29
1 Small Orange 45 0.9 11.3 0.1 0
Totals 412 26.9 20.3 19.1 100.25
 

AFTERNOON SNACK – Fruit choice

 

Calories

 

Protein

 

Carbs

 

Fat

 

Sodium

1 Small Grapefruit or ½ Large Grapefruit 32 .06 8.1 0.1 0
Totals 32 .06 8.1 0.1 0
 

DINNER – 1 Protein, 1 Vegetable, Salad

 

Calories

 

Protein

 

Carbs

 

Fat

 

Sodium

4 oz. Swordfish 175 27.5 0 5 130
4 tsp. Olive Oil 159 0 0 18 0
6 oz. Asparagus 48 6 7 1 3
Totals 382 33.5 7 24 133
 

SALAD

 

Calories

 

Protein

 

Carbs

 

Fat

 

Sodium

3 oz. Lettuce 11 0.5 2.4 0 7.5
2 oz. Tomato 12 0.6 2.5 0 1.6
2 oz. Cucumber 8 0.3 2 0 3.3
2 oz. Celery 9 0 26 0 26
1 tsp. Apple Cider Vinegar 4 0 2.3 0 0
Totals 44 1.4 11.8 0 38.4
 

EVENING SNACK

 

Calories

 

Protein

 

Carbs

 

Fat

 

Sodium

2 oz. Mozzarella Cheese, Part Skim 17 14.6 2.2 11.2 147
Totals 17 14.6 2.2 11.2 147
 
GRAND TOTALS 1386 125.86 75.5 77.7 1193.7