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hCG Approved Foods List

hCG Exchange List

Dairy

A full portion should be between 0-1 gram and not over 100 calories.

Lunch: Full Portion             Breakfast/PM Snack: Half Portion

Dairy Product

Milk (skim)–8oz./4oz.

Buttermilk–8oz./4oz.

Evaporated “skim” milk–8oz./4oz.

Powdered “non-fat” milk–8oz./4oz.

Yogurt, non-fat (frozen)–4oz./2oz.

Yogurt, non-fat (regular)–6oz./3oz.

Cottage Cheese, non-fat–4oz./2oz.

Kraft Cheese slices, non-fat–2 slices/1 slice

Cheese, fat-free–2 1/2oz./1 1/4oz.

  • Healthy Choice
  • Poly-o (Mozzarella & Ricotta)
  • Kraft
  • Alpine Lace
  • Borden’s

Note: Frozen yogurt only brands Blue Bunny or Edy’s and Regular yogurt only brands Dannon or Yoplait.

 

Vegetable

Each portion equals 1 1/2 cup raw or 1 cup cooked, and provides approximately 50 calories.

  • Artichoke: whole, base and end of leave (1 medium)
  • Asparagus
  • Beans, green or yellow
  • Beets
  • Bok Choy
  • Breadfruit (1/2 c)
  • Broccoli
  • Brussels Sprouts
  • Carrots (1 medium)
  • Celery
  • Cauliflower
  • Celery Root
  • Cilantro
  • Chayote
  • Chicory
  • Chilies
  • Chinese Cabbage
  • Chives
  • Collard
  • Coriander (Cilantro)
  • Cucumber
  • Eggplant
  • Endive
  • Escarole
  • Garlic (1/4 c)
  • Green Onion tops
  • Greens : Beets, Chard, Dandelion, Spinach, Kale, Mustard (fresh)
  • Jerusalem Artichokes
  • Horseradish, prepared ( 1 tbsp.)
  • Jicama
  • Leeks
  • Lettuce and Romaine Lettuce
  • Lima Beans, baby (1/2 c.)
  • Mint
  • Mushrooms
  • Okra
  • Onions
  • Parsley
  • Pea Pods, Chinese
  • Peppers, (green & red)
  • Pimiento
  • Poke
  • Radishes
  • Rutabaga
  • Shallots
  • Sprouts, assorted
  • Squash: Spaghetti, Summer, Zucchini
  • Tomato (1 medium), canned in juice unsalted 8 oz., paste unsalted 3 tbsp., sauce unsalted 2/3 c.
  • V-8 Juice, unsalted (2/3 c.)
  • Watercress

Note:

  • Green peas and corn are considered a complex carbohydrate and are NOT on the vegetable exchange list. (see complex carbohydrate exchange sheet)
  • For more nutritional value, choose lettuce with dark green leaves.

 

Fruit

This includes fresh, dried, frozen or canned fruits without sugar or syrup. Each portion provides approximately 40 calories.

  • Apple–1 medium
  • Apple juice, cider–1/3 cup
  • Applesauce, unsweetened–1/2 cup
  • Apricots, fresh–2 medium
  • Apricots, dried–4 halves
  • Banana–1/2 large
  • Boysenberries, Blackberries–1/2 cup
  • Raspberries, Blueberries–1/2 cup
  • Cantaloupe–1/4(6′ in dia.)
  • Cherries–10 large
  • Cranberries, unsweetened–1 cup
  • Crenshaw Melon–2′ wedge
  • Dates–2
  • Date Sugar–1 Tablespoon
  • Figs, fresh–1 large
  • Figs, dried–1 small
  • Grapefruit–1/2 small
  • Grapefruit juice–1/2 cup
  • Grapes (12 grapes)–1/2 cup
  • Grape juice–1/4 cup
  • Guava–2/3 cup
  • Honeydew melon–1/8(7′ in dia.)
  • Kiwi–1 medium
  • Kumquats–2
  • Lemon juice–1/2 cup
  • Lime juice–1/2 cup
  • Loquats–3 small
  • Mandarin oranges–3/4 cup
  • Mango–1/2 small
  • Nectarine–1 small
  • Orange–1 small
  • Orange juice–1/2 cup
  • Papaya–3/4 cup
  • Passion fruit–1
  • Peach–1 medium
  • Pear–1 small
  • Permission, native–1 medium
  • Pineapple, fresh–1/2 cup
  • Pineapple, canned without sugar–1/2 cup
  • Pineapple juice–1/3 cup
  • Plantain–1/2 cup
  • Plums–2 medium
  • Pomegranate–1 small
  • Prunes, fresh–2 medium
  • Prunes, dried–2 prunes
  • Prune juice–1/4 cup
  • Raisins–2 Tablespoons
  • Tangerine–1 large
  • Watermelon–1 cup

 

Complex Carbohydrates

A full portion should be 0-1 fat gram and not over 100 calories (or for whole grain 125 calories).

  • Beans, dried, cooked–1/3 cup
  • Beans, lima, fresh–1/2 cup
  • Corn on the cob (small ear)–1 (5″ long)
  • Corn (Kernels)–1/2 cup
  • Corn, popped (no oil or salt added)–3 cups (Smart-pop or Orville Redenbacher)
  • Hominy–1/2 cup
  • Lentils, cooked–1/3 cup
  • Parsnips–2/3 cup(small)
  • Peas, black-eyed, split, cooked–1/2 cup
  • Peas, fresh–1/2 cup
  • Potato, white (mashed)–1/2 cup
  • Potato, white (baked or boiled)–1(3″ long)
  • Potato, sweet–1/4 cup or 2 1/2 in. long
  • Pumpkin, cooked–1 cup
  • Squash, winter–3/4 cup
  • Yams, baked–1/4 cup or 2 1/2 in. long

Breads and Crackers (whole grain: wheat, rye and sourdough)

  • English muffin (Thomas’)–1/2 muffin
  • Bagel (Lender’s)–1/2 bagel
  • Bread, whole wheat, rye, sourdough–1 slice
  • Bread, diet or lite (35-40 cal per slice)–2 slices(Nature’s Own or Wonder-Lite)
  • Breadsticks–4(7″ in long)
  • Bun, hamburger, whole wheat–1/2 bun
  • Bun, hot dog, whole wheat–1/2 bun
  • Chapati (whole wheat, sourdough, rye)–1(6″ in dia.)
  • Matzo cracker, plain–1(6″ in dia.)
  • Melba toast, whole wheat–6 slices
  • Pita, whole wheat–1/2 of 6″ pocket
  • Roll, whole wheat, sourdough, rye–1(2″ dia.)
  • Rye-Crisp, unseasoned–3 crackers
  • Tortilla, corn–1(6″ in dia.)

Whole Grains, Cereals and Pasta (no sugar coated cereals)

  • Barley, cooked–1/2 cup
  • Cornmeal, cooked–1/2 cup
  • Cracked wheat (bulgar), cooked–1/2 cup
  • Grapenuts–1/4 cup
  • Grits, cooked–1/2 cup
  • Kasha, (buckwheat groats), cooked–1/3 cup
  • Macaroni, whole wheat, cooked–1/2 cup
  • Millet, cooked–1/2 cup
  • Noodles, rice, cooked–1/2 cup
  • Noodles, whole wheat, cooked–1/2 cup
  • Oatmeal, cooked–1/2 cup
  • Pasta, enriched white, cooked–1/2 cup
  • Pasta, whole wheat, cooked–1/2 cup
  • Rice, brown, cooked–1/2 cup
  • Rice, wild, cooked–1/2 cup
  • Roman Meal, cooked–1/2 cup
  • Shredded Wheat–1 large biscuit (1/2 cup spoon size)

 

Meat

This list does not detail all acceptable meat, fish, and poultry; however, it does cover a selection of the most popular choices. The value gives for a portion size of 4.5 ounces after cooking.

Daily Meat Source           Fat (grams)

  • Catfish–4.9
  • Haddock–0.09
  • Red Snapper–0.23
  • Cod–0.9
  • Abalone–1.4
  • Sea Bass–2.5
  • Tuna, water packed–1.5
  • Pike–1.5
  • Sole–1.4
  • Squid–1.5
  • Halibut–2.5
  • Flounder–1.3
  • Grouper–1.0
  • Mahi-Mahi–1.7
  • Orangeroughy–1.7
  • Tilapia–1.7
  • Scallops–0.9
  • Chicken, white breast (no skin)–5.4
  • Clams–1.9
  • Lobster–1.5
  • Trout, Brook–5.6
  • Turkey, white breast (no skin)–4.5
  • Turkey, white breast (ground)–4.5
  • Oysters–3.2
  • Swordfish–6.5
  • Crab–2.1
  • Shrimp–2.0
  • Pork, tenderloin (labeled)–6.0

Protein Substitutes

  • 1/4 c. Soy beans cooked (115 calories)
  • 1/2 c. Tofu (80 calories)
  • 1/2 c. Beans (kidney, pinto, black bean) and 3/4 c. cooked rice

Secondary Options: (may have one to two weekly)

  • Beef, round (fat trimmed)–8.4
  • Chicken, dark (prefer white)–9.0
  • Salmon, pink–7.7
  • Lamb, Lean–8.5

NOT ON THE WEIGHT LOSS PROGRAM!

  • Beef, lean ground
  • Veal, rump and round
  • Beef, chuck
  • Pork, loin
  • Rump roast (good grade)
  • Sardines
  • T-bone steak
  • Turkey, dark