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    Low Carb Diet | Low Calorie Diet

    For Phase 1 | Phase 2 | Phase 3

  1. 1


Phase 2: Baked Omelette with Herbs

Double-check your ingredients according to your specific hCG diet protocol for this one. This recipe is kind of tricky and involves baking with Melba Toast in place of bread. If you’re brave, give it a try!

This recipe is ideal for Phase 2 but can be modified as Phase 3 menu recipe.

5 slice(s) Melba Toast, whole-wheat

2 egg(s) 4 egg white(s) 2 tablespoons cottage cheese, low-fat 1/4 cup(s) milk, fat-free evaporated 1/2 tablespoon basil, fresh, minced 1/2 tablespoon rosemary, fresh, minced 1 teaspoon chives, fresh, minced 1/2tablespoon parsley, fresh, minced

Preheat the oven to 350 degrees.

Place the toast slices in a large casserole dish. Combine the remaining ingredients and pour the egg mixture on top of the toast. Add the cooked vegetables. Bake for about 25-40 minutes until the omelet is slightly puffed and set.

Strawberry Vinaigrette

  • 500g strawberries, hulled (frozen is fine, just thaw partially)
  • 1/4 cup apple cider vinegar
  • Juice of one lemon
  • 15 drops Liquid Stevia

 Blend all ingredients. Adjust amounts for your own taste, of course.

Phase 3: Fish Cakes With Oats


  • Non-stick cooking spray
  • 100g – White fish, poached, e.g hake
  • 1 – Salmon, tinned and flaked
  • 62.5ml – Fat free milk
  • ¼ cup – Onion, small, grated
  • 2ml – Herbs, dried, e.g. parsley or mixed herbs
  • 100ml – Oats, rolled, raw
  • 1 – Egg, white, whisked until stiff


  1. Flake the white fish and mix with salmon
  2. Place Cracker bread or Crisp Bread in a Ziploc bag. Use a rolling pin or flat bottom plate to crunch the bread until it resembles fine crumbs.
  3. Place half of the oats and all the crumbs into the mils and allow to soak for 5 minutes.
  4. Add onion, herbs, soaked oats mixture along with the remaining oats to the fish.
  5. Gently fold in egg white.
  6. Shape into small patties.
  7. Allow to rest for 10 to 15 minutes.
  8. Apply non-stick cooking spray to a non-stick frying pan.
  9. Fry until cooked, approximate 2 to 3 minutes per side.
  10. Serve with steamed vegetables or a large mixed salad.

Phase 2: Garlic Lime Chicken

2x tender Chicken Breast
Garlic cloves, peeled (I used 10)
1 Tbsp Onion, chopped
1 Tbsp Lime Juice
1 Tbsp Water
1/2 tsp dried Cilantro (or a Tbsp of fresh)
1/2 tsp salty seasoning, I used Adobo (optional)

Preheat oven to 350*. Place chicken in a foil-lined baking dish. Combine water, lime juice and seasonings and pour over chicken. Add garlic cloves and onion. Close foil and bake until chicken is done, about 25 minutes.

Salsa Scrambled Eggs

4 Egg Whites and 1 Yolk, beaten
2-3 Tbsp Salsa(Homemade)

Scramble eggs until almost done to your liking, and mix in salsa. Easy!

Phase 2: Chicken Wrap

100 g chicken breast (boneless)
 2-3 lettuce leaves (large)

Preheat oven to 350 degrees.
Using a baking dish, cook chicken until completely cooked through. Let cool.
Shred the chicken by hand or with knife.
Wrap in lettuce leaves finishing the wraps. You can add any vegetables to the wrap that is on your allowed list.


Phase 2: Steak And Spinach Salad

140 grams of lean steak
2 cups spinach
2 tbsp lemon juice
125 grams cherry tomatoes
2 tbsp feta cheese
Salt and pepper to taste

Fry your steak to your preference. Cut the steak into slices. In a separate bowl mix your spinach leaves & cherry tomatoes. Only add steak once it has cooled this will prevent your spinach leaves from wilting. Crumble your feta cheese on top of your salad. Drizzle lemon juice over your salad & season with salt & pepper.

Phase 2 & 3: Prawn & Zero Calorie Noodles

140 grams prawns
1 serving of zero calorie noodles
125 grams of cherry tomatoes (halved)
4tbsp lemon juice
4 leaves of basil (chopped)
1 lemon wedge
Salt & pepper to taste

Cook your noodles according to the instructions on the packet. Fry the prawns with the lemon juice, salt & pepper. Arrange your cooked noodles on a plate, add the prawns, tomatoes, basil & coriander. Garnish with a lemon wedge, you can squeeze it over your dish if you need more flavour. For all you spicy food lovers how about adding a few drops of Tabasco to give the dish a little kick.

Grapefruit Soda


Juice of 1/2 grapefruit
250ml sparkling mineral water
Sweetener to taste
Ice Cubes


Juice the grapefruit into a large glass. Add mineral water and sweetener. Serve over ice cubes.