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