HCG Approved Phase 3 Food List

This is the most in depth Phase 3 food list you’ll find on the web! Starting Phase 3 of the HCG Diet can be a scary thing. As you begin to increase your calories, you can also broaden your food selection. We’ve tried to compile a complete HCG Approved Phase 3 foods list, but before you jump into it, there are some things you need to know about Phase 3.

Remember that on Phase 3 of the HCG Diet, you are doing a low-carb diet, not necessarily a low-fat diet. When you go grocery shopping, try to avoid things listed as low fat because often times they contain more carbs. Also keep in mind that things like alcohol, bread, popcorn, pasta, cereal and oatmeal are not allowed on Phase 3. Those are high carbohydrate foods. On phase 3, you should not be getting more than 150 grams of carbohydrates per day. Keep track of your carbohydrate intake using tracking apps like Fooducate or MyFitnessPal.

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7 HCG Do’s and Dont’s You Need To Know

Your first week on Phase 3 of the HCG Diet, you should increase your calories up to about 700-900. Do this by increasing Phase 2 approved foods like your protein serving and your vegetable serving. Only add in one or two new foods this week. We recommend starting with new fruits and veggies. Your second week you should increase to 1000-1100. During your second week you can try adding in pork, turkey, ¬†greek yogurt or white cheeses. Monitor what you eat closely so if you gain weight you’ll know exactly what you changed and what you need to cut out. The third week you should be eating between 1200-1300 calories. You can broaden your meat selections by trying salmon or pepperoni. In your third week you can also try mayo and milk. Your fourth week on Phase 3 of the HCG Diet should include 1300-1500 calories of Phase 3 approved foods. At this point you should be able to try anything on the list without gaining weight.

All that being said, let’s hop into the Phase 3 Food List. Be sure to bookmark this blog and share it with your friends who are also doing the HCG Diet!

Phase 3 Food List


  • Chicken
  • Pork
  • Tuna
  • White Fish
  • Pepperoni
  • Salami
  • Pastrami
  • Salmon
  • Turkey
  • Lobster
  • Crab
  • Shrimp
  • Ham
  • Eggs


  • Glazed Meats such as Ham
  • Bacon With Brown Sugar
  • Processed Sausage
  • Processed Hot Dogs


  • Sprouts (bean, alfalfa, ect.)
  • Greens (lettuces, spinach, chard, ect.)
  • Hearty Greens (collards, mustard, kale, ect.)
  • Radicchio
  • Endive
  • Herbs
  • Bok Choy
  • Celery
  • Radishes
  • Sea Vegetables (Nori, ect.)
  • Cabbage
  • Mushrooms
  • Jicama
  • Avocado
  • Cucumbers
  • Asparagus
  • Broccoli
  • Cauliflower
  • Peppers
  • Green Bell Peppers
  • Red Bell Peppers
  • Jalepeno Peppers
  • Summer Squash
  • Scallions or green onions
  • Bamboo shoots
  • Leeks
  • Brussel Sprouts
  • Tomatoes
  • Eggplant
  • Artichoke Hearts
  • Fennel
  • Onions
  • Okra
  • Spaghetti Squash
  • Celery Root
  • Turnips
  • Water Chestnuts


  • Beets
  • Carrots
  • Corn
  • Parsnips
  • Peas
  • Plantains
  • Potatoes
  • Yams
  • Most Winter Squash (especially acorn and butternut)


  • Strawberries
  • Cranberries
  • Raspberries
  • Blackberries
  • Blueberries
  • Grapefruit
  • Apricots
  • Plums
  • Peaches
  • Pears
  • Guava
  • Cherries
  • Apples
  • Papaya


  • Bananas
  • Mango
  • Watermelon


  • Milk
  • Plain Greek Yogurt
  • Cheese
  • Butter
  • Sour Cream


  • Sweetened Yogurt
  • Low-fat yogurt (unless it is greek yogurt)


  • Mustard
  • Mayo
  • Most hot sauce (sugar free)
  • Verde
  • Pico
  • Some salsa (sugar free)
  • Most peanut butter (sugar free)


  • All salad dressings with added sugar
  • BBQ Sauce
  • Ketchup
  • Tomato Sauce with added sugar
  • Honey
  • Agave

This is a large Phase 3 Food List, but there are other things allowed on Phase 3. Keep in mind that you want to focus on low-carb and no sugar foods. If you are reading the ingredients of something that isn’t on this list and it has no added sugar, no flour, and if it less than 10 carbs per serving, generally it is safe for Phase 3.

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Showing 34 comments
  • Jeanie

    Where do I find the approved 500 calorie food list?

    • lowery

      An approved 500 calorie food list comes with your kit, it’s in your guidebook. You can also find a list on our homepage if you scroll down a little ways.

  • Tina

    From phase one what if you don’t eat meat?

    • lowery

      In Phase 1, the two days of loading, if you don’t eat meat you will want to focus your attention on nuts, cheeses, and other high fat vegetarian options.

    • Jordan Kinghorn

      If you don’t eat meat, feel free to eat more plant-based protein as long as you count the calories and stay under 500 per day!

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  • Emily

    Thank you for this comprehensive article. I have 2 questions: is a “lean” a 700-900 calorie day? Is there a similar comprehensive article about P4?

    Thank you.

    • lowery

      Phase 4 would essentially be adding sugars and starches back into your diet. There isn’t really a plan. You just start with whole grains and focus on adding healthy starches and sugar.

  • Bisan hijaz

    Dear all,
    I have bought your product through amazon… But i did not receive any kits …or diet plan…can u help me please…

    Awaiting your soonest reply

    Thank you

    Kind regards


    • lowery

      Hi Bisan,
      We just wanted to follow up with you and make sure you got your product. If not, please contact our customer service line. 877-485-1030

  • linda blakeman

    I have been on the hcg diet 10 days and have lost 15 lb. I am so thrilled with this. I have been on a 500 calorie and have nor been hungry at all

  • Anne

    Can ou let me know why watermelon is on the avoid list?

    • Jordan Kinghorn

      It contains too much sugar for Phase 2, but is a great option for Phase 3!

  • Barbara Laurie

    I have lost 25 lbs on my first round doing other drops though. But my point is hcg diet is really effective and it has changed so many lives, including mine. Keep it up everyone!

  • RachaelSable

    Nice helpful diet with Good food list ,thanks for sharing.

  • Ive


  • Tiffany

    How many grams of carbs and sugars should I stay under per day during P3.

    • Jordan Kinghorn

      We suggest avoiding them completely for 3 weeks during Phase 3.

  • diane

    When on phase 3 of diet, when can you start to use olive oil, and eat black beans, garbanzo beans, and nuts?

    • Jordan Kinghorn

      Hi Diane!

      Thank you for reaching out to us! You can start eating beans, nuts, and healthy oils as soon as you start Phase 3!

  • Norma

    Hi my question is how many phases are there and how long does each phase last???

    • Jordan Kinghorn

      Hi Norma! There are 3 phases. Phase 1 is the loading phase and lasts 2 days, Phase 2 is the weight loss phase and lasts 26 days, and Phase 3 is the Maintenance Phase and usually lasts 3 weeks or so. If you have more questions and would like us to walk you through the diet in detail, please give our diet coach a call at 1-877-485-1030.

  • Allison

    Since quinoa is a complete protein, is it okay to eat during phrase 2 or 3?

    • Jordan Kinghorn

      Hi Allison! It is a great option during Phase 3, but not Phase 2!

  • Susan Kinsman

    I am going to begin phase three in a couple of days and I am SO confused! For phase two, it was simple–100 grams of protein per meal, 100 grams of vegetable–easy. I have not been able to find ANY guidelines like this for phase 3! I have been told that phase 3 is the most important. PLEASE HELP!!!!!!!!!!

    • Jordan Kinghorn

      Hi Susan!

      Phase 3 is the maintenance phase, and you are allowed 1500 calories per day. During this period, sugars and carbohydrates are by far the most detrimental to your diet. No breads, potatoes, rice, pasta, or sweets during Phase 3. Eat healthy meals of meats, fruits, vegetables adding in good fats like olive oil, nuts, diary, eggs, and avocados.

  • Rayhana

    My question is that what is the side effect of hcg drops please. My Dr. Is on vacation so I can’t ask her. I am on vacation and I really want to start hug now. Thanks

    • Jordan Kinghorn

      Hi Rayhana,

      We have not had any noted side effects reported from our customers one the Hcg diet. As long as you are not allergic to any of the ingredients list on the bottle, you should be okay. During the beginning of the diet some people experience headaches. This is due to the body responding to the detox aspect of the diet. A headache or fatigue is common on days during the first week. If you experience this, take it easy these days and if needed take Acetaminophen or Ibuprofen. This is your body detoxing and it will pass quickly!

  • Tina

    I just completed my first 40 days and have lost 18lbs. How much time should elapse before I start another round — I am concerned because I want to lose more before Thanksgiving.

    • Jordan Kinghorn

      Hi Tina! Thank you so much for reaching out! After Phase 2, you should do Phase 3 for at least 3 weeks before starting another round! If you have already done Phase 3 for three weeks, feel free to jump right in again!

  • Vinnie Romano

    Im just winding down to my 40th day,I lost 30 pounds and feeling great thanks HCG.
    Lets go Mets!!!

  • Tawnee

    I have done the HCG diet many times and have fallen short of keeping it off. This time I want it to be the last time. Can I at any point add back in alcohol?

  • Alberto Andino

    Greetings, I did buy the kit through the HCG website, although I only received the HCG drops with the vitamins and the dropper. I did not received any instructions at all. I bought the diet book separately. My daughter ordered the same product, but it seemed that she have a different set of instructions and diet plan. Can you verify this for me?
    Thank you.

    • jared

      Alberto sorry for the confusion. You can download the book off our website. There is a difference between the complete kit and the refill. It sounds like you purchased the refill.

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