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HCG Maintenance Sample Menus

To help you be successful on HCG phase 3 we've created HCG Maintenance Sample Menus!To help you be successful on phase 3 of the HCG diet we've created several weeks of sample menus! Hopefully these menus will can get the creative juices flowing & give you some ideas of what to cook!

As you know... on phase 3 you have a lot more freedom, which can be thrilling for some people, but it can also be scary for others because it leaves a huge questions of "What to eat on HCG Phase 3?".

HCG maintenance is six weeks long, and during the 1st 3 weeks of the HCG phase 3 are NO sugars and starches. During the 2nd 3 weeks of the HCG phase 3, you are allowed to slowly add sugars and starches back into your daily intake of foods. Since each part is different, we have sample menus for both!

Sample Menus for the 1st 3 Weeks of HCG Maintenance

HCG Maintenance Sample Menus (1st 3 Weeks): Day #1

  • Breakfast: 2 Eggs, Plain Greek Yogurt with Mixed Berries and Stevia.
  • Snack: Mixed Nuts (All nuts are cautionary during this part of HCG phase 3, so only have a few… many 10 to start with)
  • Lunch: Bun-Less Burger. Cooked burger patty topped with ketchup (watch for sugar), mustard, pickles, lettuce, tomato, etc. And a side salad with dressing. (All salad dressings in this part of HCG phase 3 should have 3 or less carbs, 2 or less sugars, and 12 or less fats)
  • Snack: Pear
  • Dinner: Taco Night! Prepare tacos like normal, but use large leaves of lettuce instead of tortillas.
  • Snack: Sliced Apple with Peanut Butter. (For lower calories: Use powdered peanut butter. View the brand we recommend… here.)

HCG Maintenance Sample Menus (1st 3 Weeks): Day #2 

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  • Breakfast: Breakfast Scramble. Sauté your favorite veggies (onions, mushrooms, tomatoes, and bell peppers). Once the veggies are soft, add 2 eggs and stir until eggs are almost done, and add 2 tablespoon shredded cheese. Stir and serve.
  • Snack: 2 Kiwi
  • Lunch: Fresh salmon, grilled with creamed spinach.
  • Snack: Mixed Fruit Salad made with kiwi, grapefruit, apples, pears, and mandarin oranges)
  • Dinner: Yummy Kabobs. Skewer chuck roast steak or stew beef with onions, full mushrooms, and pearl onions. Grill until done.
  • Snack: Low-sugar, Low-carb chocolate protein wafer / cookie. View the brand we recommend… here. 

HCG Maintenance Sample Menus (1st 3 Weeks): Day #3

  • Breakfast: Omelet made with 1 whole egg, 3 egg whites, parmesan cheese, turkey bacon, sautéed onions, mushrooms, and bell peppers.
  • Snack: Raspberries
  • Lunch: Tuna Salad Wrap. Use a large leaf of lettuce as the ‘wrap’ instead of a tortilla.
  • Snack: Celery Sticks dipped in plain hummus
  • Dinner: Chicken and veggie soup.
  • Snack: 2 Hard-boiled Eggs

HCG Maintenance Sample Menus (1st 3 Weeks): Day #4

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  • Breakfast: Almond Flour Pancake Recipe (Look for this HCG P3 Recipe in the Over 201 Worry-Free HCG Maintenance Recipes Cookbook)
  • Snack: 2 Clementines
  • Lunch: Black & Bleu Salad. Mix dark green lettuce, grill steak, blue cheese, and avocados. (All salad dressings in his part of HCG phase 3 should have 3 or less carbs, 2 or less sugars, and 12 or less fats)
  • Snack: Sugar-Free Jello with your favorite fruit inside
  • Dinner: Baked chicken breast, steamed green beans, side salad with dressing. (All salad dressings in this part of HCG phase 3 should have 3 or less carbs, 2 or less sugars, and 12 or less fats)
  • Snack: Unsweetened Applesauce with Cinnamon and Stevia 

HCG Maintenance Sample Menus (1st 3 Weeks): Day #5

  • Breakfast: Low-sugar, Low-carb protein shake. View the brands we recommend… here.
  • Snack: Fat-free Greek Yogurt with berries and stevia
  • Lunch: Peppercorn steak served with steamed broccoli. Grill steak and top with crushed black pepper corns and some shredded cheese. Place under broiler until cheese melts.
  • Snack: Cottage Cheese mixed with Diced Tomatoes, Salt, and Pepper.
  • Dinner: Roasted turkey, steamed broccoli, and smashed cauliflower. Smash cauliflower is a great substitution for mashed potatoes while on HCG phase 3. Steam cauliflower until tender, add 1 tablespoon of butter, add 1 tablespoon of milk, salt and pepper, and mix with electric beater until smooth.
  • Snack: Sweet Roasted Walnut Recipe (Look for this HCG P3 Recipe in the Over 201 Worry-Free HCG Maintenance Recipes Cookbook)

HCG Maintenance Sample Menus (1st 3 Weeks): Day #6

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  • Breakfast: Turkey sausage, 2 eggs
  • Snack: Carrots dipped in ranch dressing. (All salad dressings in this part of HCG phase 3 should have 3 or less carbs, 2 or less sugars, and 12 or less fats)
  • Lunch: Steamed white fish (Cod or Tilapia) with pan-fried zucchini
  • Snack: Regular Flavored Pork Rinds
  • Dinner: Noddle-less pasta. Make your favorite pasta recipe, like spaghetti and use Miracle Noodles instead of pasta. View the brand we recommend… here.
  • Snack: Low-sugar, Low-carb chocolate protein bar. View the brands we recommend… here.

HCG Maintenance Sample Menus (1st 3 Weeks): Day #7

  • Breakfast: Spinach Frittata- Scramble several eggs, add frozen spinach, salt, and pepper. Mix until well combined. Pour egg mixture into an oven-safe dish. Top with finely shredded cheese. Bake at 350 degrees until done.
  • Snack: Plum 
  • Lunch: Soup made with Beef Broth, Stew Beef, Broccoli, Onion, Celery, Carrots and Seasonings.
  • Snack: Raw almonds (All nuts are cautionary during this part of HCG phase 3, so only have a few… many 10 to start with)
  • Dinner: Stuffed Bell Peppers- Brown lean ground round, add sautéed veggies (like mushrooms, onion, garlic, and bell pepper. Mix with finely shredded cheese. Put the filling mixture in the peppers. Bake at 350 degrees until pepper are tender.
  • Snack: Sliced apple with peanut butter. (For lower calories: Use powdered peanut butter. View the brand we recommend… here.)

HCG Maintenance Sample Menus (1st 3 Weeks): Day #8

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  • Breakfast: Vegetable Omelet made with 2 Eggs, Shredded Cheese, Diced Tomatoes, Green Bell Pepper and Onions, and 2 pieces of Turkey Bacon
  • Snack: Apple or celery with 1 tablespoon of Peanut Butter
  • Lunch: Large Salad with Sirloin Steak and your choice of Salad Dressing, such as Blue Cheese or Italian. (Remember, dressings and condiments in the 1st 3 weeks of HCG Phase 3 need to have 3 or less carbs, 2 or less sugars, and 12 or less fats)
  • Snack: Mixed Fruit Salad (avoid really sweet fruits like bananas, melon, etc.)
  • Dinner: Roasted Turkey (avoid Honey Baked or anything sweet) served with Steamed Asparagus and Mashed Cauliflower (rather than Mashed Potatoes)
  • Snack: Fresh Strawberries dipped in Plain Greek Yogurt sweetened with Stevia

HCG Maintenance Sample Menus (1st 3 Weeks): Day #9

  • Breakfast: 2 Eggs, Blueberries in Sugar Free Yogurt (less than 10 grams of carbs)
  • Snack: Handful of Unsweetened Mixed Nuts (nuts are cautionary so start small)
  • Lunch: Stir-fry made with Shrimp, Broccoli, Bell Peppers, Onions, Carrots, Snow Peas, and Napa Cabbage with Soy Sauce
  • Snack: Sugar Free Yogurt (less than 10 grams of carbs) with a handful of blueberries
  • Dinner: "Spaghetti" Bolognese - Oven roast a Spaghetti Squash until tender. Cover with regular Bolognese/Spaghetti Meat Sauce and Parmesan Cheese.
  • Snack: Unsweetened Applesauce with Cinnamon and Stevia

HCG Maintenance Sample Menus (1st 3 Weeks): Day #10

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  • Breakfast: Cottage Cheese with Sliced Peaches (If canned, get all natural; NO added sugars) and 2 pieces of Turkey Sausage
  • Snack:  Unsweetened almonds (all nuts are cautionary on P3, so keep your portions small)
  • Lunch: Tuna Salad Cups- Prepare Tuna Salad as normal, then spoon onto lettuce leaves (suggest Boston Lettuce). Serve with a Side Salad dressed with Maintenance-safe dressing.
  • Snack: 2 Plums
  • Dinner: Cold Taco Pizza Recipe made with Flax Meal (find this HCG P3 Recipe in the Over 201 Worry-Free HCG Maintenance Recipes Cookbook)
  • Snack: Apple slices with 1 TBSP Peanut Butter (For lower calories: Use powdered peanut butter. View the brand we recommend… here.)

HCG Maintenance Sample Menus (1st 3 Weeks): Day #11

  • Breakfast: 2 Eggs Scrambled with Onions, Mushrooms, Pre-cooked Turkey Sausage, and Shredded Cheese
  • Snack: Unsweetened Greek Yogurt with sliced strawberries
  • Lunch: Burger Wraps- Burger Patty with toppings/condiments of choice wrapped in Lettuce. Served with a small Side Salad with dressing that is safe for the 1st 3 weeks of HCG Maintenance / HCG P3.
  • Snack: Mixed Nuts (nuts are cautionary so start small)
  • Dinner: Two Meat Lasagna Recipe using Miracle Noodles (find this HCG P3 Recipe in the Over 201 Worry-Free HCG Maintenance Recipes Cookbook)
  • Snack: Carrots and Celery Sticks with Ranch Dressing 

HCG Maintenance Sample Menus (1st 3 Weeks): Day #12

Try these carb free noodles while on phase 3 of the HCG diet for a tasty, pasta type treat!

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  • Breakfast: Asparagus Frittata- Mix together raw Eggs (scrambled) with Chopped Asparagus. Pour into oven-safe dish. Top with Shredded Cheese. Bake until done.
  • Snack: Fresh Berries over Unsweetened Greek Yogurt
  • Lunch: Grilled Salmon, Steamed Broccoli and Edamame
  • Snack: Cottage Cheese with Diced Tomatoes, seasoned with Salt and Pepper.
  • Dinner: Stuffed Peppers- Brown Ground Beef, add Sautéed Mushrooms, Onion and Peppers. Mix with Shredded Cheese. Put filling inside Bell Peppers. Cook in oven until tender.
  • Snack:  Apples with 1 TBSP Peanut Butter (For lower calories: Use powdered peanut butter. View the brand we recommend… here.)

HCG Maintenance Sample Menus (1st 3 Weeks): Day #13

  • Breakfast: Almond Flour Pancake Recipe (find this HCG P3 Recipe in the Over 201 Worry-Free HCG Maintenance Recipes Cookbook)
  • Snack:  Sugar Free Protein Shake
  • Lunch: Soup made with Beef Broth, Stew Beef, Broccoli, Onion, Celery, Carrots and Seasonings
  • Snack: Sugar-Free Jello in your favorite flavor
  • Dinner: Steak served with Steamed Carrots and Steamed Broccoli topped 1 tablespoon of Melted Cheese
  • Snack: Regular Flavored Pork Rinds

HCG Maintenance Sample Menus (1st 3 Weeks): Day #14

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  • Breakfast: Meat and Vegetable Scramble made with 2 Whole Eggs, Brown Breakfast Sausage, Shredded Cheese, and Sautéed Red Peppers and Onions.
  • Snack: Mixed Fruit Salad (avoid really sweet fruits like bananas, melon, etc.)
  • Lunch: Bunless BLT- Use the Lettuce to wrap together the Tomatoes and Bacon dress with 1 tablespoon Mayonnaise
  • Snack: 2 Hard-boiled Eggs
  • Dinner: Butternut Squash Casserole Recipe (Look for this HCG P3 Recipe in the Over 201 Worry-Free HCG Maintenance Recipes Cookbook)

Sample Menus for the 2nd 3 Weeks of HCG Maintenance

We've also planned out two weeks of example HCG phase 3 meals for the second 3 weeks, so you can see how to slowly incorporate sugars and starched into your food plan.  If you are in the 1st 3 weeks of HCG maintenance, please see above, do NOT follow the below sample menus. 

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #1

  • Breakfast: Whole-wheat English muffin topped with low-sugar jelly or preserves.
  • Snack: Apple
  • Lunch: Tossed salad with pre-cooked chicken breast, cucumbers, tomatoes, green onions, shredded cheese, and dressing
  • Snack: Raw yellow & orange bell pepper, dipped in hummus
  • Dinner: Mexican Fajitas- Made with lean flank steak, low carb tortillas, with sautéed bell peppers, onions, tomatoes. Serve with pico de gallo or guacamole.
  • Snack: Sugar-Free Jello with your favorite fruit inside

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #2

  • Breakfast: Steel cut oatmeal with blueberries, stevia, walnuts, and almond extract.
  • Lunch: Roasted Turkey wrap made with a low-carb tortilla, lettuce, tomatoes, and dressing
  • Snack: Plain Greek Yogurt with Mixed Berries and Stevia
  • Dinner: Chicken Fettuccini made with Miracle Noodles (Look for this HCG P3 Recipe in the Over 201 Worry-Free HCG Maintenance Recipes Cookbook)
  • Snack: Cottage Cheese mixed with Diced Tomatoes, Salt, and Pepper.

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #3 

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  • Breakfast: Low-sugar cereal (like Grapenuts or Kashi) with chilled almond milk
  • Snack: Pork Rinds dipped in melted cheese
  • Lunch: Taco Salad. Lettuce topped with cooked taco meat, sour cream, onions, tomatoes, and salsa.
  • Snack: Pumpkin Seeds
  • Dinner: Grilled chicken served with a roasted corn & and side salad. 
  • Snack: Low-sugar, Low-carb chocolate protein wafer / cookie. View the brand we recommend… here.

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #4

  • Breakfast: Breakfast scramble. Sauté your favorite veggies (onions, mushrooms, tomatoes, and bell peppers). Once the veggies are soft, add 2 eggs and stir until eggs are almost done, and add 2 tablespoon shredded cheese. Stir and serve.
  • Snack: Apple with Peanut Butter. (For lower calories: Use powdered peanut butter. View the brand we recommend… here.)
  • Lunch: Shredded chicken tossed with a mixture of hot sauce and ranch dressing served with HCG P3 Safe Jalapeno Peppers (Look for this HCG P3 Recipe in the Over 201 Worry-Free HCG Maintenance Recipes Cookbook)
  • Snack: Small piece of dark chocolate
  • Dinner:  Meatloaf made without breadcrumbs, steamed asparagus, served with a very small serving of mashed potatoes
  • Snack: Raw broccoli dipped in ranch

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #5

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  • Breakfast: High Protein Fruit Smoothie. Mix ice, greek yogurt, small amount of water, blueberries, strawberries, raspberries and ½ of a banana in a blender until smooth.
  • Snack: Strawberries dipped in stevia
  • Lunch: Tuna Salad Tacos- Prepare Tuna Salad like normal, spoon the mixture onto large lettuce leaves. Eat like a taco.
  • Snack: Honey roasted peanuts
  • Dinner: Chinese Stir-fry. Sautee pre-cooked shrimp mini corn, snow peas, bok choy, onions. Mix in low-sodium soy sauce. Served with a small serving of steamed brown rice.
  • Snack: Low-sugar, Low-carb protein bar. View the brands we recommend… here.

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #6

  • Breakfast: Protein shake. View the brands we recommend… here.
  • Snack: Sunflower seeds
  • Lunch: Sliced turkey lunch meat, cheese slices, and grapes
  • Snack: Cottage cheese with peaches
  • Dinner: BBQ’ed Chicken served with low-sugar barbeque sauce, small side salad with lots of veggies and dressing.
  • Snack: Raspberries sprinkled stevia

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #7

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  • Breakfast: Bagel Thin with Peanut Butter. (For lower calories: Use powdered peanut butter. View the brand we recommend… here.)
  • Snack: Carrots dipped in plain hummus
  • Lunch: Wrap made with a low-carb tortilla, roast beef deli meat, lettuce, diced tomato, and dressing
  • Snack: Beef Jerky
  • Dinner: Oven roasted chicken with a small sweet potato topped with olive oil, salt and pepper
  • Snack: Mixed Nuts

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #8 

  • Breakfast: Ricotta and Strawberry Filled Flourless Crepes (Look for this HCG P3 Recipe in the Over 201 Worry-Free HCG Maintenance Recipes Cookbook)
  • Snack: Handful of Mixed Nuts
  • Lunch: Strawberry Spinach Chicken Salad (Baby spinach, sliced chicken, sliced strawberries, and a few walnuts all topped with a lower-sugar vinaigrette dressing
  • Snack: Cottage Cheese with Berries
  • Dinner: Baked Chicken served with a small Loaded Baked Potato (Topped with Melted Cheese, Bacon, Chives, and Sour Cream)
  • Snack: Beef Jerky (be careful of sugar content)

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #9

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  • Breakfast: 2 Eggs and a Banana
  • Snack: Beef Jerky (be careful of sugar content)
  • Lunch: Tuna Salad, Served with Celery for dipping
  • Snack: Trailmix (Mixed Nuts, Dried Cranberries, and Dried Cherries)
  • Dinner: Un-sauced Chicken Wings served with Ranch or Bleu Cheese Dressing and HCG P3 Safe Jalapeno Peppers (Find this HCG P3 Recipe in the Over 201 Worry-Free HCG Maintenance Recipes Cookbook)
  • Snack: Kiwi Fruit

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #10

  • Breakfast: Protein Shake and an Orange
  • Snack: Sugar-Free Jello with sliced pears
  • Lunch: Lunch Wrap made with a Low-Carb Tortilla, Sandwich Meat, Lettuce, Tomato, your choice of Dressing
  • Snack: Cheese Slices with Grapes
  • Dinner: Barbequed Chicken served with Low-Sugar BBQ Sauce, Corn, and a small Side Salad with your choice of Dressing
  • Snack: Applesauce with Cinnamon and Stevia Sweetener

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #11

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  • Breakfast: Oatmeal or Kashi Cereal with Fresh Berries, Chopped Walnuts, and Sweetener
  • Snack: Deviled Eggs
  • Lunch: Sandwich on Whole-Wheat Bread with your choice of Deli Meat, Vegetables, and Low-Sugar Condiment (i.e. Mustard, Mayo, etc)
  • Snack: Cantaloupe Slices
  • Dinner: Burritos- Ground Beef, Low-Carb Tortillas, Lettuce, Tomatoes, Onions, and Pico De Gallo.
  • Snack: Pork Rinds dipped in melted Cheese Sauce

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #12

  • Breakfast: Muffin Sandwich- 1 toasted Whole-Wheat English Muffin with Deli Turkey Meat and Sliced Provolone Cheese. Warm in microwave until Cheese melts
  • Snack: Celery Sticks with Peanut Butter
  • Lunch: Chicken Fettuccini made with Miracle Noodles (Look for this HCG P3 Recipe in the Over 201 Worry-Free HCG Maintenance Recipes Cookbook)
  • Snack: Chilled Shrimp with Cocktail Sauce
  • Dinner: Meatloaf, steamed Green Beans, and a small serving of Mashed Potatoes
  • Snack: Low-Carb Protein Bar. View the brands we recommend… here.

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #13

Try these carb free noodles while on phase 3 of the HCG diet for a tasty, pasta type treat!

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  • Breakfast: Blueberry Nut Bread Made with made with a Flour Substitute (Find this HCG P3 Recipe in the Over 201 Worry-Free HCG Maintenance Recipes Cookbook)
  • Snack: Plain Greek Yogurt mixed with your choice of Jam or Jelly
  • Lunch: Homemade Beef Vegetable Soup
  • Snack: Side Salad with your choice dressing
  • Dinner: Stir-fry made with Shrimp, Broccoli, Bell Peppers, Onions, Carrots, Snow Peas, and Napa Cabbage sautéed in Soy Sauce, served with White or Brown Rice
  • Snack: Plain Greek Yogurt with Strawberries

HCG Maintenance Sample Menus (2nd 3 Weeks): Day #14

  • Breakfast:1 cup of a Whole-wheat Cereal (Such as Kashi, Grapenuts, or Unsweetened Shredded Wheat) with ½ Cup Milk
  • Snack: Sliced apples with Peanut Butter
  • Lunch: Zucchini Crust Pizza topped with Tomato Sauce, Shredded Cheese, and your choice of Pizza Toppings (Find this HCG P3 Recipe in the Over 201 Worry-Free HCG Maintenance Recipes Cookbook)
  • Snack: Cottage Cheese with Blueberries
  • Dinner: Burgers on Whole-Wheat Buns served with Baked Sweet Potato Fries
  • Snack: Greek Yogurt with No-Sugar-Added Canned Mandarin Oranges 

For even more HCG P3 meal ideas look at our extensive list of HCG phase 3 recipes, click here. Bon appetite'!

We hoped you liked our sample meal plans for phase 3 of the HCG diet... if you liked this you may also like the following articles:

Top 7 Mistakes for HCG Maintenance

The Best HCG Maintenance Snack Ideas

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