HCG Diet Phase 3 Approved Food List & Recipes
The HCG diet has become one of the most talked-about programs for dramatic weight loss, but with all the rules, phases, and food restrictions, it can feel overwhelming at first. If you’ve just finished the weight loss phase (also called the very restricted diet reference period) and you’re ready to move into Phase 3 of the HCG protocol, also known as the maintenance phase, congratulations—you’ve already made it through some of the toughest days.
Phase 3 is critical to your overall health, long-term stability, and success with the HCG diet. This phase is where your body learns to maintain your new weight without the daily influence of the HCG hormone (human chorionic gonadotropin). Eating the right foods, avoiding common pitfalls like added sugar, and following a clear foods list is the best way to protect the results you worked so hard to achieve.
In this guide, we’ll cover:
The basics of Phase 3 of the HCG diet
The approved food list with examples
Tips for meal planning and making healthy choices
Sample recipes that make Phase 3 delicious and satisfying
Clarifications about “steak day” and why it matters
Important notes on medical advice and legal disclaimers
Let’s dive in.
Understanding the HCG Diet Phases
Before jumping into the food list for Phase 3, let’s quickly review the HCG protocol. The diet is structured into phases:
Loading phase – This is the first round of eating, where you actually eat high-fat, calorie-dense foods for a number of days (usually 2). The goal is to stock up your fat stores before moving into the next step.
Weight loss phase – Here you follow a very restricted diet reference of about 500 calories a day while using the HCG hormone. Meals often include lean proteins like chicken breast, green beans, or fruit. This is the stage most people think of when they hear about the diet.
Maintenance phase (Phase 3) – After your last dose of HCG, you stop taking the hormone and transition to a diet of more variety—but still with strict rules. The main focus here is avoiding starches and sugars while stabilizing your weight.
Phase 3 usually lasts about 21 days (3 weeks), but the number of days can vary depending on your plan and your healthcare professional’s advice.
Why Phase 3 Is So Important
Many people think the weight loss phase is the most important, but Phase 3 may actually be the deciding factor in whether you keep the weight off. The body is adjusting to life without HCG hormone support and learning how to process enough calories for stability. If you rush back into poor eating habits or load up on starchy vegetables, refined carbs, and added sugar, the pounds can come back quickly.
During this time, the goal is to:
Lock in your new weight
Increase your caloric intake gradually
Focus on healthy fats, lean proteins, and non-starchy vegetables
Avoid spikes in blood sugar
Phase 3 is about training your metabolism for maintenance, not just temporary success.
Phase 3 Approved Food List
The Phase 3 food list focuses on natural, whole foods. The big rule? No starches and no sugars. That means bread, rice, pasta, potatoes, sweets, and processed carbs are all off the table for now. But you still have a wide variety of foods to choose from.
Proteins
Protein is your friend in Phase 3. It helps stabilize blood sugar and repair muscle.
Chicken breast
Turkey
Lean beef (steak, ground beef, roasts)
Pork tenderloin
Fish and seafood
Eggs (whole and whites)
Cottage cheese
Greek yogurt (unsweetened, plain)
Non-Starchy Vegetables
These are unlimited in Phase 3 and should make up the bulk of your meals.
Lettuce, spinach, kale
Green beans
Broccoli, cauliflower
Zucchini, cucumber
Bell peppers, onions, mushrooms
Beet greens (an underrated superfood)
Healthy Fats
Fats are essential during this stage to replace the calorie deficit from Phase 2 and support overall health.
Olive oil
Coconut oil
Avocado
Nuts (almonds, walnuts, pecans)
Seeds (chia, flax, pumpkin)
Dairy (In Moderation)
Cottage cheese
Greek yogurt
Small amounts of cheese (hard cheeses are best)
One tablespoon of milk in coffee or tea
Beverages
Water (lots of it!)
Coffee (without sweeteners, except stevia)
Green tea
Herbal teas
Foods to Avoid in Phase 3
Starchy vegetables like sweet potato, corn, peas, and regular root vegetables (beets, carrots, parsnips, potatoes)
Grains (bread, rice, pasta, oats)
Processed foods with added sugar
High-sugar fruits (bananas, grapes, mangoes)
Most condiments and salad dressings unless homemade
Understanding “Steak Day”
One unique feature of Phase 3 is the concept of a steak day. If your weight goes more than two pounds over your stabilization weight (the weight at the end of the last dose of HCG), you do a correction day:
Skip breakfast and lunch
Drink plenty of water, coffee, or green tea
Eat a large steak for dinner with an apple or raw tomato
This resets your body and helps correct any gains quickly.
Sample Phase 3 Recipes
Eating in Phase 3 doesn’t have to be boring. Here are a few recipes you can enjoy while staying within the diet plan.
1. Grilled Chicken Breast with Herb Green Beans
Ingredients:
1 chicken breast
1 cup fresh green beans
1 tbsp olive oil
Garlic, lemon juice, and herbs
Instructions:
Grill chicken until fully cooked.
Sauté green beans in olive oil with garlic.
Squeeze lemon juice before serving.
2. Cottage Cheese Veggie Bowl
Ingredients:
1 cup cottage cheese
½ cup cucumbers
½ cup tomatoes
Fresh herbs, salt, and pepper
Instructions:
Mix cottage cheese with chopped vegetables.
Add fresh dill or basil.
Enjoy as a protein-packed snack.
3. Steak with Beet Greens
Ingredients:
6 oz steak
1 bunch beet greens
1 tbsp coconut oil
Garlic and onion powder
Instructions:
Grill or pan-fry steak to desired doneness.
Sauté beet greens in coconut oil with garlic.
Serve together for a nutrient-rich meal.
4. Greek Yogurt Parfait (Phase 3 Friendly)
Ingredients:
1 cup plain Greek yogurt
A handful of berries (strawberries, blueberries)
Chia seeds and unsweetened coconut flakes
Instructions:
Layer yogurt with berries.
Top with chia seeds for crunch.
Avoid sweeteners with added sugar.
5. Egg & Veggie Scramble
Ingredients:
2 eggs + 1 egg white
1 cup chopped spinach
Mushrooms and onions
1 tsp olive oil
Instructions:
Sauté veggies in olive oil.
Add eggs and scramble together.
Serve with avocado on the side.
Tips for Success in Phase 3
Meal planning is key—prep proteins and veggies ahead of time.
Watch portion sizes of healthy fats; they are essential but calorie-dense.
Read labels for hidden sugars in condiments, sauces, and salad dressings.
Drink water and green tea to support metabolism.
Track your weight daily to catch fluctuations early.
Medical Advice & Legal Disclaimer
The HCG diet is highly restrictive and not suitable for everyone. The use of this site is not a substitute for medical information or professional guidance. The content of any links provided here is for educational purposes only. Always consult a healthcare professional before starting, continuing, or modifying any diet plan, especially if you have existing medical conditions.
This article does not provide medical advice, diagnosis, or treatment. It is the responsibility of the user to make informed choices and seek appropriate care.
Final Thoughts
Phase 3 of the HCG diet is where the real work begins. It’s not about further restriction but about creating balance, stability, and long-term success. By following the approved food list, incorporating healthy choices like lean protein, non-starchy vegetables, and healthy fats, and understanding when to use tools like steak day, you can maintain the results of your first round and beyond.
Remember: success on the HCG diet isn’t just about a dramatic weight loss story—it’s about building sustainable habits for lifelong wellness and protecting your overall health.