500 Calorie Diet Menus

One of the building blocks behind the concept of the HCG Diet is the 500 calorie diet restriction. The basic idea is that the body requires more calories than 500 calories per day to sustain its activity level. The extra calories are made up from breaking down the body’s natural resources, carbohydrates, protein, and fats. This break down of these tissues results in weight loss. This diet alone is unsafe and is essentially a starvation diet where the body will lose it healthy tissues as well as the fats. Theoretically, the HCG allows the body to mobilize more fat than what would normally be released during dieting. This allows the body to use this fat as a fuel source and preserve some of the bodies needed carbohydrates and proteins. This way the body is not completely stripped of all of it natural reserves. The following menus are collections of menus that we have collected from various sources and patients who have shared their menus with us to share with the World. We hope that you serve you well. Please send us some other recipes if you have others and we will post them here. These Menus are simplified and not absolute. They are just basic estimates of the calories in certain food groups and meals and individual results will vary. This diet page is somewhat long so take your time and enjoy the read. This list will start with basic calorie estimates, then go to recipes such as appetizers, soups and salads, entrees, desserts and treats.

Calorie Intake List

Serving Size 3.5 oz

Vegetables and Fruits Calories Meats, Oil and Starch Calories
Asparagus (frozen) 19  Beef (ground-raw) 136
Asparagus (canned) 19 Beef (ground-cooked) 170
Asparagus (raw) 22 Beef (1 frozen patty- 3oz) 240
Celery 14 Chicken Breast (raw no skin) 89
Cabbage 24 Chicken Breast (baked/grilled no skin) 128
Chicory (raw) 23 Lobster (raw) 89
Chicory (green) 17 Lobster (cooked) 97
Cucumber (peeled) 12 Shrimp (raw) 105
Cucumber (w/skin) 15 Shrimp (cooked) 98
Fennel 31 Crab (raw) 83
Lettuce (Iceberg) 14 Crab (cooked) 96
Lettuce (Greenleaf) 1 7 Bass Fish (raw) 113
Onions (raw) 42 Bass Fish (cooked) 145
Onions (boiled) 44 Cod Fish (raw) 113
Parsley 3 Cod Fish (cooked) 145
Peppers (jalapeno) 40 Perch (raw) 90
Red Radishes 16 Perch (cooked) 116
Salsa 27 Tilapia Fish (raw) 95
Spinach (raw) 23 Tilapia Fish (cooked) 110
Spinach (canned) 23 Trout Fish (raw) 147
Spinach (frozen/leaf) 70 Trout (cooked) 168
Tomato 18 Whiting Fish (raw) 98
Tomato Paste 82 Whiting (cooked) 168
Apple (small) 55 Orange Roughly (cooked) 104
Apple (medium) 72 Melba Toast (1 piece) 12
Grapefruit (small-3.5 oz) 32 Melba Toast (3 pieces) 35
Grapefruit (Medium-4.5 oz) 41 Melba Toast (3 pieces) 39
Grapefruit (large-5.9 oz) 53
Strawberries (3.5 oz) 32
Strawberries (1 cup) 46

Recipes Calories per Serving

Spicy Celery Dippers 16
Lemony Cabbage Slaw w/ Curry 28
Sauteed Fennel and Chard 56
Melba Delight 75
Melba Toast Bruschetta 70

Soups and Salads:
Chicken Bouillon Base 30
French Onion Soup 60
Tangy Tomato Soup 75
Garlic Fish Soup 175
Savory Chicken Soup 86
Gazpacho Salad 42
Lemon-Tarragon Asparagus Salad 100
Cucumber Salad 15
Grapefruit Salad 125
Crunchy Sweet Apple Chicken Salad 160
Taco Salad 210

Chili 200
Ginger Beef Kabobs 133
Bunless Burgers 200
Beef with Tomato Sauce 173
Grilled Grouper w/ Tomato Sauce 189
Citrus Fish 115
Lemon-Tarragon Fish 125
Chicken Chili 175
Tomato Basil Chicken 145
Glazed Herb Chicken w/ Asparagus 200
Mint-Marinated Chicken Breast 202
Cabbage Chicken Stir Fry 160
Grilled Onions, Grapefruit and Chicken Stir Fry 220
Breaded Chicken Tenders 180
Boneless Hot Wings 140
Egg Rolls 180
Shrimp Ceviche 110
Mexican Lettuce Wraps 150

Desserts and Treats:
Lemon Berry Ice 76
Easy Fruit Pie 91
Apple Cobbler 56
Homemade Applesauce 60
Strawberries and Creme 40

Do not substitute items for anything off of the list you have been given. You may, however, substitute any item for something that is on the list.