Sample Goal Menu (Male 180Lbs) for Phase 3 of the HCG Program

Sample Goal Menu (Male 180Lbs) 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 oz. turkey sausage 169 12 1 12 746
4 tsp. olive  oil 159 0 0 18 0
1 cup grapes 11 1.2 29 0.3 3.2
Totals 558 36.2 33 31.3 899
 

MORNING SNACK – 1 Protein

 

Calories

 

Protein

 

Carbs

 

Fat

 

Sodium

6 oz. white  tuna (canned in  water) 210 45 0 1 190
Totals 210 45 0 1 190
 

LUNCH – 1 Protein, 1 Vegetable, 1 Fruit

 

Calories

 

Protein

 

Carbs

 

Fat

 

Sodium

6 oz. lean meat (chuck  steak) 324 42 0 32 130
4 tsp. Olive Oil 159 0 0 18 0
6 oz. mushrooms 48 2 8 0 25
1 small pear 81 .5 21.5 0.2 1.5
Totals 612 44.5 29.5 40.2 156.5
 

AFTERNOON SNACK – Fruit choice

 

Calories

 

Protein

 

Carbs

 

Fat

 

Sodium

1  cup blueberries 83 1.1 21 0.5 1.5
Totals          
 

DINNER – 1 Protein, 1 Vegetable, Salad

 

Calories

 

Protein

 

Carbs

 

Fat

 

Sodium

6 oz. chicken no  skin 282 42 0 4 114
6 oz. carrots 71 2 16 0 80
1 tsp. olive oil 40 0 4.6 4 0
Totals 393 44 50.6 8.5 194
 

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. olive oil 40 0 4.6 4.5 0
1 tsp. Balsamic Vinegar 4 0 2.3 0 0
Totals 87 1.4 17.1 4.5 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 2113 188.8 123.4 97.2 1626.4