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Managing Cheating
Shopping List, Recipes & Tips
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Tips & Recipes

Managing Cheating

Here are a few tips on Managing Cheating:

• Do not be afraid of cheating. You always have complete control whether you give into temptation or not. Just because someone else has cheated does not mean you will cheat as well. Many, many people have followed this plan without cheating, and you can too. Prepare yourself for the fact that you will *want* to cheat, but *acting* on the thought is solely your decision.

• Expect to have cravings, be hungry, and moody and expect to want to cheat. These expectations will let you be prepared to control the cravings, hunger, moods and cheats. Prepare yourself for these feelings, but know that the decision to deviate is yours..........stay strong and remember that only you are accountable for everything you put into your mouth.

• If you go forward and cheat, you will have to take responsibility for that cheat. It may leave you feeling guilty and unsatisfied. Cheating (even what may be perceived as just a small slip-up) is a mistake you will pay for up to 3-5 days. This can be 3 -5 days of the scale going up, or staying the same, potentially you could even gain more than if you were not on HCG. This makes cheating on this plan a waste of time and money.... NOT WORTH IT!

• if you use food as an emotional crutch, you will find it difficult to cope without that crutch while on the 500 calories. You need to fill the empty spot with something healthy that you can enjoy both on and off the protocol. This will not only reduce cravings, but also help you maintain your healthy weight into the future. Some possibilities include crafting, painting, walking, gardening, reading, visiting with friends (encourage friends to be creative and find activities to enjoy together that do not revolve around food)

Shopping List, Recipes & Tips

OK Here's just a few of the things that worked for me while doing the HCG Diet:
Shopping List:
Tray of fresh Chicken Fillets or Mini Fillets
Tray of Fresh Turkey Breast Steaks
Tray of lean Sirloin Steak / Fillet Steak
Tray of Fresh Cod Fillets
Tray of Fresh Salmon Fillets
(All of the above are from Tesco or Lidl or Aldi)
Weigh into 100g Portions and put in Ziploc bags in fridge, mark with Date
Grissini Bread-sticks (Aldi have them for 79c and they are only 26cals each great with Mushroom soup
Konjac Shirataki Noodles (Carb Free, Zero calories) ideal to fill you up without adding calories
Handy for work:
Lidl & Aldi have Ready Cooked Sliced Lean Beef, Chicken (Cajun or Plain)
& Turkey Breast Slices (Cajun or plain) all in 100g or 150g portions
I roll these up in ice berg lettuce & Cherry tomatoes for work lunch. Or make a little fresh salad up in a lunch box, just dressed with lemon juice salt & pepper.
Head of Iceberg lettuce (use instead of tortilla for stir-fried meat & Veg with Cajun Spices)
Green Beans
Button Mushrooms/ any Mushrooms
Red/Green/Yellow Peppers
Fresh Garlic
Fresh Chilli Peppers
Fun-size Apples
Mandarin Oranges
Green Grapes
Dressings: (Not really recommended but I used them very sparingly and still lost weight)
Flora Light or One Cal Spray Oil
Lighter than light Helmans Mayonnaise (Purple Lid)
Light Soya Sauce
Tomato Purée
Schwartz Cajun or any Sugar Free Spice Mix
Mushroom Soup
Roughly Chop Punnet of Button Mushrooms
2 Onions
2 Sticks of celery
2 cloves of garlic
Boil in 1 pint of Veg stock until soft (20 mins)
Add Salt & Pepper
Use hand blender to liquefy
Serve with a Grissini Bread-stick
Stir Fry Beef & Vegetables – (For 2)
Flora light to fry. (Sparingly)
200g of lean beef or steak - Cut into thin strips
Head of Broccoli - Cut into small florets
1 Red Pepper
Sliced Mushrooms
I red/Green Chilli
1/2 Cloves of Garlic
1 Large onion
Salt/ Pepper
Light Soya Sauce
Put Beef, Onions, Broccoli, Mushrooms, Chopped Chilli, and Peppers & Garlic in Wok & Stir Fry until meat is cooked. Season with Salt & Pepper while cooking.
Add light soya Sauce and Serve with or without Shirataki Konjac Noodles
Garlic Mushroom Omelette
Flora light to fry.
Only one egg yoke per person but as many egg whites as you need to make a good sized omelette.
Chop Mushrooms
I clove Garlic
If you want to make it a chicken Omelette, take out all the egg yokes and add 100g of chicken breast per person.
Chicken Fajitas/Noodles
100g g of Chicken per person cut into thin strips.
Cajun Spice Mix
Onions Garlic Peppers Mushrooms Chillies
Stir Fry everything in One Cal Spray Oil
Season with Salt/ Pepper/ Schwartz Spice Mix
Serve with Crispy Ice berg lettuce to roll it up in instead of Flour Tortillas
Or just add Shirataki Noodles
Turkey Steaks (Tesco & Lidl)
I season these with spices and put them in tin foil in the oven with chopped, red, green & yellow peppers, onions & Mushrooms.
Serve with Steamed Broccoli & Cauliflower.
Prawn Cocktail
Buy Helmans Lighter than Light Mayonnaise, it has a pink lid; don’t mistake it just for the Light one. Dunne s has it.
Get the cartons of tomato juice from Lidl, only 55 c or even the tubes of tomato purée.
Mix Mayonnaise, Tomato Juice & Light Soya sauce to make the fish sauce
Use 100g of Prawns per person
Serve on bed of Iceberg lettuce with squirt of lemon juice
If you don’t like prawns, use 100g of Salmon or any white fish.
Curry Sauce
Buy Bags of Curry Spice Mix From health food store.
Heat a tablespoon of Spice Mix, whichever spice mix are you favourite, they do Tikka or Madras, in wok with a Lidl carton of Tomato.
Add a teaspoon of Stevia
You can use this with 100g Beef or Chicken or Turkey and any of the Veg used in the recipes above to make a lovely curry, serve with Shirataki Noodles, Konjac rice, or crunchy Salad
Baked Cod Fillets
Coat Cod fillet in Cajun Spice mix wrap in foil, Bake in the oven
Serve with roasted Peppers on bed of Konjac Noodles (Optional)
Sweet Chilli Prawn & Noodles (Serves two)
200g Cooked Prawns
1 Large Onion
1 Clove-less Garlic
Small piece of Ginger
1 Red /Green Pepper
¼ Pack Fresh Green Beans
1 Chilli Pepper (or 2 if you like it hot)
Shirataki Noodles
Dash Fish Sauce
Dash Soya Sauce
Salt/ Black Pepper
Canderel Stevia, Sprinkle
Chilli Powder(optional)
Finely Slice Onion & Peppers
Chop the Mushrooms
Slice the Green Beans on the diagonal
Finely chop up the chillies
Stir fry all of the above in good Teflon pan if possible so no need for oil
Grate in the Garlic& Ginger (optional)
Season with a little salt and black pepper
Stir-Fry until onions soften
Sprinkle in a little chilli powder, depending on how hot you like your food
Sprinkle on Large tablespoon of Canderel Spoonful (Stevia if possible)
Rinse and drain Shirataki Noodles
Add Prawns an Noodles to wok and stir-fry for a further couple of mins to heat through
Add a dash of fish sauce and light soya sauce & serve
Strawberry & Apple Smoothie, made in just water is a lovely way to have you fruit portions also helps if constipated.
Make sure to use your loading days to really pack in the calories, this is as important as the Low Cal days
  • Do all your shopping before you start – Preparation is key to your success
  • Create a meal plan for the week
  • Weigh out all your protein 100g portions for the week
  • Put in lunch-box in fridge labelled
  • Eat first; don’t try cooking for others if you haven’t eaten yet.
  • Always have a bottle of water in you hand, drink water all day long
  • Keep an apple at hand for a munchie moment
  • Take a before picture, you will be amazed how you shape will change, it’s not like other diets.
  • If you plateau, (lose no weight for a few days in a row), do a six apple day or a steak day or both.
  • Occasionally some people find a gentle laxative might be necessary to get things moving
  • Don’t give up, if you have a bad day, start fresh in the morning, this will change your life if you are willing to commit to it.
Hope this is of some help;
Best of Luck – Keep me posted – Mail/Ring me if you need any more help
Ciara :O)
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