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HCG Meals
Tasty Diet Recipes & Meal Planner
Pictures are not the exact recipe a close representation
Breakfast Lunch Dinner Snacks (2) Prep for Tomorrow Grocery List
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday

Garlic Chicken

Ingredients:

  • 100g chicken400g chicken- 4 servings
  • diced onion
  • 3-5 cloves garlic- unpeeled & left whole
  • juice of half lemon
  • black pepper to taste
Instruction:
  1. Preheat oven to 350.
  2. Heat non-stick saucepan over MED.
  3. Add the onion. Stir constantly until tender. 5-10 mins.
  4. Transfer onions to glass baking dish.
  5. Place chicken atop onions
  6. Squeeze on lemon juice & sprinkle with pepper.
  7. Place garlic around and on the chicken.
  8. Cover tightly either with lid or aluminum foil.
  9. Cook for 30-45 mins or until chicken is no longer pink.

Note: You donft have to eat the onions as your veggie (itfs primarily for flavor). Just eat the chicken and a veggie of your choice.

Steak Fajitas
Steak Fajitas

Ingredients:

  • 1 teaspoon salt
  • 1 teaspoon ground cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 cup water
  • 3 . flat iron steak or top round steak.
  • 1 green bell pepper-cored, seeded and cut into thin strips.
  • 1 medium onion, thinly sliced
  • 2 tablespoons fresh lime juice
Instruction:
  1. In a zip plastic bag, combine the Chile powder with the salt, cumin,Onion powder, garlic powder, water. Add the steak, bell pepper and Onion, seal and knead gently to coat. Refrigerate for 15 minutes.
  2. Heat a large nonstick skillet. Empty the contents of the bag into the skillet and cook over medium heat, stirring occasionally, until the vegetables are crisp-tender and the steak is cooked through, about 6 minutes. Remove from heat. Serve immediately.
Shrimp Fried g Riceh
Friend Shrimp

Ingredients:

  • 100g shrimp
  • 200g cabbage
  • 4 tablespoons homemade broth
  • 4 teaspoon onion powder
  • 4 teaspoon garlic powder ( or use fresh minced, if available)
  • 1 teaspoon Bragg Liquid Aminos
  • black pepper ( to taste)
  • red pepper flakes ( optional)
Instruction:
  1. Preheat pan over med- high heat.
  2. Finely shred cabbage in food processor.
  3. Add cabbage, 2 T broth, and . t Bragg Liquid Aminos to pan.
  4. Stir fry for 2-3 minutes just until slightly tender.
  5. Remove cabbage and place on serving dish. Sprinkle with fresh black pepper.
  6. Turn heat down to med.
  7. Add shrimp, 2 T broth, onion powder, garlic, and 1 t Bragg Liquid Aminos.
  8. Stir fry shrimp until they curl up & turn pink.
  9. Sprinkle with red pepper flakes (optional).
  10. Serve immediately over cabbage.

Tip: You can alter the amount of broth and Bragg Liquid Aminos to your personal taste. You can also use
water instead of broth. Itfs used mainly to keep the food from completely sticking while stir .frying. You may
find you can do without the water/broth totally.
Donft expect the cabbage to taste like rice. But it has a great crunch and tenderness all at the same time,
and goes really great with the shrimp. Really filling and tasty. Enjoy!

Shrimp & Asparagus Stir Fry

shrimp-asparagus

Ingredients:

  • 100g shrimp (shelled and deveined)
  • 1-2 cloves minced garlic
  • asparagus (allowed amt)
  • 1 tablespoon fresh ginger
Instruction:
  1. Add shrimp, garlic, and ginger into pre-heated pan.
  2. Stir fry for 3-5 mins. ( If needed, add a small amount of water).
  3. While that cooks, snap ends off of asparagus. Cut asparagus into 2h pieces.
  4. Remove shrimp from pan and add asparagus. Drizzle with a bit of Bragg Liquid Aminos.
  5. Stir fry for 2-3 mins.
  6. Re-add shrimp to pan and heat for 1 minute to heat through.
  7. Serve.

Grilled Marinated Shrimp

grilled shrimp

Ingredients:

  • 1 cup chopped fresh cilantro
  • 1 lemon, juiced
  • 3 cloves garlic, minced
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper or cumin
  • 6 oz large medium cooked shrimp, peeled and deveined with tails attached
Instruction:
  1. In a zip plastic bag, combine shrimp with the salt, cumin or pepper, garlic, lemon,cilantro. Seal, and marinate in the refrigerator for 15 min to 1 hour.
  2. Preheat grill for medium-low heat. Cook shrimp for 5 minutes per side, or until opaque. Add a side of vegetables or salad as desir

Kung Pao Chicken

kung pao chicken

Ingredients:

  • 100g chicken – cut into chunks
  • chopped onion (allowed amount)
  • 1-2 t sambal oelek
  • red pepper flakes (optional)
  • Marinade
  • 1 part liquid aminos
  • 1 part rice vinegar
  • Seasoning – Mash together in small bowl:
  • 3 cloves minced garlic
  • 1-2 t fresh minced ginger root
  • Sauce –Stir together in small bowl:
  • 1/2 c broth
  • 1-2 t liquid aminos
  • 1 t rice vinegar

Instruction:

  1. In small dish, combine marinade & chicken.
  2. Refrigerate 30 mins – 1 hour.
  3. Preheat non-stick pan over MED-HI heat.
  4. Cook chicken 5-7 mins, browning on all sides.
  5. Add sambal oelek. Cook 1-3 additional mins.
  6. Remove chicken from pan and set aside.
  7. Add onion to pan and cook until tender.
  8. Stir seasoning mixture in with onions. Cook 1-3 mins.
  9. Add sauce mixture to pan. Cook 1-3 mins.
  10. Re-add chicken to pan. Stir. Cook 1-3 mins.
  11. Top with a few dashes of red pepper flakes (optional).
  12. Serve.

TIP: This dish is also delicious with shrimp.

Tomato Basil Chicken

tomato basil chicken

Ingredients:

  • 100g cubed chicken
  • 1 cup chopped tomato
  • 1 cup water or chicken broth
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped onion
  • 1-2 cloves garlic sliced
  • 3 leaves basil rolled and sliced
  • 1/8 teaspoon oregano fresh or dried
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon onion powder
  • Cayenne to taste
  • Salt and pepper to taste
Instruction:
  1. Lightly brown the chicken in small saucepan with lemon juice. Add garlic, onion, spices and water. After
  2. chicken is cooked add fresh tomatoes and basil.
  3. Continue cooking for 5-10 minutes. Salt and pepper to taste, garnish with fresh basil.

Lemon Shrimp & Spinach

tomato basil chicken

Ingredients:

  • 100g shrimp (peeled & deveined)
  • 200g spinach (or amount allowed)
  • 3T water
  • juice of 1 lemon (or 1/2 lemon if you like things less lemony)
  • 4-5 cloves minced garlic
  • salt
  • black pepper
Instruction:
  1. Preheat non-stick skillet over MED heat.
  2. Add 3T water, garlic, and shrimp.
  3. Cook 5 mins or until shrimp just turns pink. (Add water as necessary)
  4. Squeeze in juice of 1 lemon.
  5. Add spinach.
  6. Toss in salt & pepper.
  7. Cook uncovered until spinach wilts.
  8. Serve.

Spicy Taco Salad

spicy taco salad

Instruction:

  • 2 cups Romaine Lettuce
  • 3.5 ounces London broil or filet
  • 1.4 t. garlic salt
  • 1.4 t. chili seasoning
Ingredients:
  • Prepare the beef on the grill. Crumble beef and mix in garlic, salt, and chili seasoning. Top lettuce with ground beef mixture.
  • Serve with Vinaigrette Dressing on the side.

Boneless Hot Wings

boneless hot wings

Ingredients:

  • 100g chicken breast tenders
  • 1/4 c vinegar
  • 1/4 c water
  • 1-2 T cayenne pepper
  • 1-2 T chili powder (adjust as needed)
Instruction:
  • In small bowl, mix vinegar, water, and cayenne pepper.
  • Add chicken to marinade and refrigerate for 1-2 hrs.
  • Preheat oven to 350.
  • Add chili powder to a small dish and dip chicken in chili powder.
  • Place on rack in baking pan.
  • Bake 15-20 mins turning halfway through.
  • Serve immediately with some homemade buffalo sauce or Frankfs Original Red Hot Sauce.

Shrimp Stuffed Tomato

shrimp stuffed tomato

Ingredients:

  • 100g cooked shrimp
  • tomato(es) – allowed amount
  • juice of half lemon
  • 1 T parsley (and any additional seasonings you like)
  • salt/pepper to taste
  • tabasco (optional)

Instruction:

  • Place cooked shrimp in food processor. Pulse a few times to chop up shrimp. Or, simply chop with
  • sharp knife.
  • In small bowl, combine chopped shrimp, parsley, lemon juice, salt/pepper.
  • Cover and refrigerate 30 mins-1 hr.
  • When ready to serve, cut off top of tomato. Scoop out inside of tomato.
  • Chop & combine inside of tomato with shrimp mix. (You may discard seeds if you like.)
  • Fill tomato with shrimp mix.
  • Top with a couple dashes of tabasco (optional) and serve.

TIP: This is great using baked fish as well.

Spicy Crab Cucumber Salad

spicy crab cucumber salad

Ingredients:

  • 100g crab – shredded
  • cucumber – peeled, seeded, and julienned (allowed amount)
  • 1 T liquid aminos
  • 1/2 T rice vinegar
  • 1/2-1 T spicy mustard
  • 1/2-1 t wasabi powder
  • grissini – coarsely ground
Instruction:
  1. Combine liquid aminos, rice vinegar, spicy mustard, and wasabi powder. Stir.
  2. Add remaining ingredients, toss & serve.

NOTE: This includes your meat, veggie, and grissini portion for this meal.

Crunchy Sweet Apple Chicken Salad

chicken apple salad

Ingredients:

  • 100g chicken cooked and diced
  • 1 apple diced
  • 3 stalks celery diced
  • 3 tablespoons lemon juice
  • 1/8 teaspoon cinnamon
  • Dash of nutmeg
  • Dash of cardamom
  • Dash of salt
  • Stevia to taste
  • Wedge of lemon
Instruction:
  1. Mix ingredients together, sprinkle with stevia and cinnamon.
  2. Chill for 20 minutes. Serve with a wedge of lemon and enjoy.
  3. Makes 1 serving (1 protein, 1 vegetable, 1 fruit).

Snacks and Treats
Drinks

Strawberry Orange Smoothie

strawberry orange drink

Ingredients:

  • 3/4 c. crushed ice
  • 1 orange
  • 1 c. fresh or partially defrosted strawberries
  • 5 drops Clear stevia
  • 5 drops Valencia Orange stevia
  • 5 drops Vanilla Creme stevia
Instruction:
  1. Mix in blender until smooth. Pour into glass and serve.

Orange Julius

orange julius

Ingredients:

  • 3/4 c. crushed ice
  • 1 orange
  • 5 drops Valencia Orange flavored stevia
  • 5 drops Vanilla Creme flavored stevia
  • Mix in blender until smooth. Pour into glass and serve.
  • Tomato Juice
  • 1 tomato
  • juice of half lemon
  • 1 t. fresh cilantro, minced
  • Stevia to taste
  • 1 clove minced garlic
  • 1/4 t. cumin
  • 1/4 t. sugar free worcestershire
  • 1/8 t. celery seed
  • salt/pepper to taste
  • tobasco to taste
Instruction:
  1. Combine all ingredients in a blender and puree until reaches desired consistency. Serve chilled or over ice.

Strawberry Sorbet

strawberry sorbet

Ingredients:

  • 6 strawberries
  • Juice of 1 lemon
  • sugar substitute (as needed)
  • water (if needed)
Instruction:
  1. Freeze fresh strawberries about 1 hour.
  2. Blend fresh frozen strawberries, lemon juice & sugar substitute in blender until very well blended.
  3. You can serve immediately or place in freezer to allow it to firm up even further.

TIP: If you donft want to wait, you can always use your fresh strawberries without freezing
them and simply add ice & any water needed.

Warm Cinnamon Apple

warm-cinnamon-apples

Ingredients:

  • 1 apple cinnamon to taste stevia to taste
  • Cut one apple in half and sprinkle enough cinnamon on the apple to
  • completely cover the exposed tops (or to your taste). Place them on
  • a plate and put them in the microwave for 2-3 minutes (or until a little soft).
  • Then, enjoy! What a treat! Perfect for anyone who likes Apple Pie! Yum!
  • Apple Cobbler
  • 1 sliced apple
  • 1/8 tsp. cinnamon
  • 1 packet stevia
Instruction:
  1. Toss the above ingredients and arrange on a microwave safe plate.

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