Not too sure what to prepare

on phase 2 of the HCG diet?

Use this meal planner as a
guide to preparing your meals
for week 1.
Keep in mind the meal plan is simply
examples of meals that can be
followed. This is not the actual diet
(Please see the booklet you received
with your package for diet rules,
allowed lists and guidelines).
Use this for inspiration and ideas!

©2018 Happy Shrinkers

Make the shake (as instructed on the
1 Big Tomato packaging)
2 Eggs 140g Chicken breast
2 Handfuls Spinach Click here to see Recommended Shakes Coconut oil Paprika
Cumin Coriander dried
Cut 2 thick slices of tomato add a tiny bit Garlic Ginger
of salt, pepper and a sprinkle of xylitol/ Chili Lemon zest
stevia Squeeze of orange juice Cauliflower
Pan fry till golden brown and soft Broccoli
Move over and fry two eggs Baby marrows ribband or veg noodles
Just before eggs are ready throw in two Heat, c/oil and all spices
handfuls of baby spinach and let it wilt in Add chicken, lemon zest and orange juice
the tomato juices. until chicken is about half way there then
Place spinach on plate squeeze a little add cauliflower and broccoli.
lemon and a bit of salt and pepper if you Just before the end toss in noodles.
like. Dish curry on top.
©2018 Happy Shrinkers
175ml plain yogurt Cinnamon 115g chicken breast Garlic powder
Paprika Cherry tomatoes 140g Chicken breast portioned and
Xylitol/ stevia to taste 50ml water
Baby spinach Two slivers of onion flattened
2ml vanilla Marinated in lemon, garlic, ginger, garlic,
Chicken breast flattened in cling wrap salt
The night before place in a Tupperware
with a rolling pin( bash it until it’s all one Asparagus
Mix well then place a rice cake in the
thickness) Mushrooms
centre and cover with the mixture
Pan fry chicken breast on the one side Baby marrows
completely
Place the lid on place in the fridge until golden
Pan fry chicken breast on a medium heat
In the morning slice up son apple and pan Then add tomatoes and baby spinach
both sides and remove from pan
fry with cinnamon and a pinch of xylitol around the chicken then flip and cook the
Then stir-fry veggies
or stevia other side
Place in bowl
Dish up and stir your “porridge” place Once the chicken is golden on both sides
Slice chicken and place on top
warm apples on top and enjoy Turn off the stove place a lid on the pan
and let it rest for 2 mins
©2018 Happy Shrinkers
Make the shake (as instructed on the Finely diced onion Mushrooms 2 Large black mushrooms
packaging) Baby marrow Fresh parsley 2 slices onion
Spring onion Tomato purée 140g extra lean home made beef patty
Click here to see Recommended Shakes 115g lean mince Garlic (added in garlic, Italian herbs and a finely
Paprika Thyme grated baby marrow)
Cauliflower noodles Italian herbs Handful of rocket
1/6 of a stock cube in 50 ml water Slice of tomato

Pan fry all the veggies and spices Place Italian herbs and dry garlic on
Add mince, once mince has changed mushrooms and place in the oven to grill
colour, Add tin tomatoes and stock. or bake.
Simmer for about 15 mins and add herbs. You can do the same with the patty or
In a mug heat noodles by pouring over you can pan fry it.
boiling water for a minute or two Pan fry sliced onion
Drain and place noodles on bowl top with Build your burger.
mince and fresh herbs.
©2018 Happy Shrinkers
1 Large black mushroom stork removed 140g Chicken breast slices thin strips
1 hand fill baby spinach Salt Purple and white cabbage
3 cherry tomatoes 2 eggs 90 g Tuna drained Broccoli
Garlic dried Italian herbs 2 tbsp chopped tomatoes Baby marrow
2 tbsp chopped celery Cauliflower noodles
Place mushroom on a baking tray 2 tbsp chopped chives/ spring onion 1/2 teaspoon bovril in 20ml water and
seasoned and bake for a few mins while 1 tbsp home made mayo 1/2 tsp xylitol
prepping the egg muffin. Rub a ramekin 1 cracker bread Squeeze of an orange
with some coconut oil. Place spinach and
halved cherry tomatoes inside. Crack and (Please note you are using your snack Stir fry chicken with the squeeze of
whisk an egg and pour over the veg. portion in this meal) Orange juice first
Pinch of salt. Take the mushroom out the Half way through add veggies
oven pour off any water. Crack an egg into And the bovril mix as it acts like soy sauce
the mushroom. Put both into the oven for Just before serving squeeze of orange
5 mins, once egg is cooked and muffin
has puffed up. Remove and serve hot.
©2018 Happy Shrinkers
Make the shake (as instructed on the
packaging) 100 g chicken breast sliced and rubbed Finely crush 3 or 4 provitas
with garlic powder Add Italian herbs and dry garlic and a
Click here to see Recommended Shakes 15g feta ( limited) pinch of salt
1/4 chopped tomato 140g chicken sliced
Salad leaves
Shredded purple cabbage Rub chicken with a tiny bit of coconut oil
Small orange segmented Push down into the crumbs and
Squeeze of orange juice completely coat the chicken.
Throw into a zip lock with any extra
In a dry non stick pan, fry the chicken crumbs and pop in the fridge until you are
breast slices. While those cook make the ready to fry. Then pan fry in a little
salad. Just as chicken is ready squeeze the coconut oil till golden brown.
orange juice over the chicken and it will
sizzle and almost disappear. Pop chicken (Please note you are using your snack
on salad and add feta if desired (limited) portion in this meal)
©2018 Happy Shrinkers
Make the shake (as instructed on the In a pot place :
1.5 eggs scrambled with chives packaging) 140g Chicken breast cubes evenly
50g smoked rainbow trout 1 black mushroom chopped
1 apple sliced Click here to see Recommended Shakes 1 baby onion slices
Plate up and enjoy 1 cuppa soup light beef and veg dry
150 ml water
3tbs nectarine purée

Stir and simmer until thick and chicken is

tender Taste and add more purée if
needed or more water if too thick.

(Please note you are using your snack

portion in this meal)

©2018 Happy Shrinkers

2 provitas
6 Large cubes of ice Tuna 100g 1/2 clove garlic /Fresh parsley
1 tsp coffee (dry) Coconut Oil Mayo 1 Tbsp 1/2tsp Italian herbs / Pinch of salt
175ml fat free vanilla yogurt Onion, 1 fillet of Hake
1tsp xylotol Tomato, Veg of your choice
Throw all in the blender and blitz until ice Celery,
is fully crushed Shredded Lettuce, Blend together the top five
Serve in a beer glass as it makes the Shredded Purple Cabbage Push Hake down on both sides to coat all
perfect amount. over then pan fry in a little coconut oil
Mix All Together skin side down first for 5 mins then the
This will replace a meal as it’s a full other side gently turning over for another
portion of protein and you. Two per week (Please note you are using your snack 5 mins Squeeze over some fresh lemon.
max. However you can replace the yogurt portion in this meal)
with your meal replacement shake and a (Please note you are using your snack
bit of water and have it daily in place of a portion in this meal)
meal too.
©2018 Happy Shrinkers