We have created some sample menus to help you succeed in Maintenance, also known as Phase 3 of the HCG Diet System.
As you know… in Phase 3, you have a lot more freedom, thanks to Phase 2.
HCG Maintenance is six weeks long, and during the 1st 3 weeks of the HCG Phase 3 are NO sugars and starches. During the 2nd 3 weeks of the HCG Phase 3, you are allowed to add sugars slowly and starches back into your daily intake of foods.
Here are some sample menus of Phase 3 for the first 6 days of the first 3 weeks. In my next post, I’ll post days 7 – 14 for the first 3 weeks.
HCG Maintenance Sample Menus (1st 3 Weeks)
Day #1
- Breakfast: 2 Eggs, Plain Greek Yogurt with Mixed Berries and Stevia.
- Snack: Mixed Nuts (All nuts are cautionary during this part of HCG Diet Phase 3, so only have a few… many 10 to start with)
- Lunch: Bun-less Burger. Cooked burger patty topped with tomato sauce (watch for sugar), mustard, gherkins, lettuce, tomato, etc. And a side salad with dressing. (All salad dressings in this part of HCG Phase 3 should have 3 or fewer carbs, 2 or fewer sugars, and 12 or fewer fats)
- Snack: Pear
- Dinner: Taco Night! Prepare tacos like normal, but use large leaves of lettuce instead of tortillas.
- Snack: Sliced Apple with Peanut Butter
Day #2
- Breakfast: Breakfast Scramble. Sauté your favourite veggies (onions, mushrooms, tomatoes, and bell peppers). Once the veggies are soft, add 2 eggs and stir until almost done. Add 2 tablespoons shredded cheese. Stir and serve.
- Snack: 2 Kiwi
- Lunch: Fresh salmon, grilled with creamed spinach.
- Snack: Mixed Fruit Salad made with kiwi, grapefruit, apples, pears, and mandarin oranges)
- Dinner: Yummy Kabobs. Skewer chuck roast steak or stew beef with onions, full mushrooms, and pearl onions. Grill until done.
- Snack: Low-sugar, Low-carb chocolate protein wafer/cookie.
Day #3
- Breakfast: Omelet made with 1 whole egg, 3 egg whites, Parmesan cheese, turkey bacon, sautéed onions, mushrooms, and bell peppers.
- Snack: Raspberries
- Lunch: Tuna Salad Wrap. Instead of a tortilla, use a large leaf of lettuce as the ‘wrap’.
- Snack: Celery Sticks dipped in plain hummus
- Dinner: Chicken and veggie soup.
- Snack: 2 Hard-boiled Eggs
Day #4
- Breakfast: Almond Flour Pancake
- Snack: 2 Clementines
- Lunch: Black & Bleu Salad. Mix dark green lettuce, grilled steak, blue cheese, and avocados. (All salad dressings in his part of HCG Phase 3 should have 3 or less carbs, 2 or less sugars, and 12 or less fats)
- Snack: Sugar-Free Jelly with your favourite fruit inside
- Dinner: Baked chicken breast, steamed green beans, side salad with dressing. (All salad dressings in this part of HCG Phase 3 should have 3 or less carbs, 2 or less sugars, and 12 or less fats)
- Snack: Unsweetened Applesauce with Cinnamon and Stevia
Day #5
- Breakfast: Low-sugar, Low-carb protein shake.
- Snack: Fat-free Greek Yogurt with berries and stevia
- Lunch: Peppercorn steak served with steamed broccoli. Grill steak and top with crushed black peppercorns and some shredded cheese. Place under broiler until cheese melts.
- Snack: Cottage Cheese mixed with Diced Tomatoes, Salt, and Pepper.
- Dinner: Roasted turkey, steamed broccoli, and smashed cauliflower. Smashing cauliflower is a great substitution for mashed potatoes while on HCG Phase 3. Steam cauliflower until tender; add 1 tablespoon of butter, 1 tablespoon of milk, salt and pepper, and mix with an electric beater until smooth.
- Snack: Sweet Roasted Walnuts
Day #6
- Breakfast: Turkey sausage, 2 eggs
- Snack: Carrots dipped in creamy dressing. (All salad dressings in this part of HCG Phase 3 should have 3 or less carbs, 2 or less sugars, and 12 or less fats)
- Lunch: Steamed white fish (Cod or Tilapia) with pan-fried zucchini
- Snack: Regular Flavored Pork Rinds
- Dinner: Noodle-less pasta. Make your favourite pasta recipe, like spaghetti and use Miracle Noodles instead of pasta.
- Snack: Low-sugar, Low-carb chocolate protein bar.