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 3.
 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
packaging)
Click here to see Recommended Shakes
Hand full mixed greens
Asparagus spears (thin) Coconut oil Paprika
115g Ham 15g feta Cumin Coriander dried
Cherry tomatoes Purple cabbage Garlic Ginger
Chili Lemon zest
Slice or fold ham in half and wrap around Squeeze of orange juice Chicken breast
a bunch of asparagus make about two or Cauliflower Broccoli
three bunches. Heat non stick pan and fry Baby marrows ribband or veg noodles
for a minute to steam asparagus. Turn to
crisp ham slightly on all sides. And throw Heat, c/oil and all spices
in cherry tomatoes at the same time . Add chicken, lemon zest and orange juice
Arrange salad in bowl. As soon as until chicken is about half way there then
asparagus is ready place on top of salad add cauliflower and broccoli.
with tomatoes. With a good squeeze of Just before the end toss in noodles.
lemon. Dish curry on top.
Break over a tiny amount of feta if u like ©2018 Happy Shrinkers
 Make the shake (as instructed on the
2 provitas
packaging)
Two eggs scrambled 1/2 clove garlic / Fresh parsley
One cracker bread 1/2tsp Italian herbs / Pinch of salt
Click here to see Recommended Shakes
Thinly sliced tomato 1 fillet of Hake
Veg of your choice
Super quick and easy
Blend together the top five
(Please note you are using your snack Push Hake down on both sides to coat all
portion in this meal) over then pan fry in a little coconut oil
skin side down first for 5 mins then the
other side gently turning over for another
5 mins Squeeze over some fresh lemon.

(Please note you are using your snack

portion in this meal)
©2018 Happy Shrinkers

Make the shake (as instructed on the
packaging)
Click here to see Recommended Shakes
115g chicken breast
290ml fennel thinly sliced (Herb)
1 orange peeled, segmented
1 onion thinly sliced Half a tomato
Slice chicken breast in half horizontally to
get thin slices.
Pound chicken breast flat and place in a
medium bowl.
Place chicken in a large frying pan and
sear each side for about 4-5 minutes or
until chicken is fully cooked.
Meanwhile, toss sliced fennel, orange
segments, tomato and onion slices
together with Serve the chicken while
warm on top of salad.
140g white fish 1 tbsp onion mince
oregano garlic powder
smoked paprika 1 tomato chopped
170 ml vegetable broth
In a small bowl, stir together lemon juice,
oregano, and garlic powder. Add onion to
a medium saucepan and top with 1/4 cup
vegetable broth. Cook for 5 minutes until
onion is softened. Add herb lemon
mixture and cook another 2 minutes. Stir
in paprika, salt, pepper, tomatoes, and
remaining vegetable broth. Simmer for 15
to 20 minutes until reduced slightly.
Nestle fish chunks into the stew. Reduce
heat to low and cover. Cook 8-10 min
until fish is cooked. Remove from heat
and serve. ©2018 Happy Shrinkers
1 Large black mushroom stork removed 2 Large black mushrooms
Make the shake (as instructed on the
1 hand fill baby spinach Salt 2 slices onion
packaging)
3 cherry tomatoes 2 eggs 140g extra lean home made beef patty
Garlic dried Italian herbs Click here to see Recommended Shakes (added in garlic, Italian herbs and a finely
grated baby marrow)
Place mushroom on a baking tray Handful of rocket
seasoned and bake for a few mins while Slice of tomato
prepping the egg muffin. Rub a ramekin
with some coconut oil. Place in side Place Italian herbs and dry garlic on
spinach and halved cherry tomatoes. mushrooms and place in the oven to grill
Crack and whisk an egg and pour over the or bake at 180ºC
veg. Pinch of salt. Take the mushroom out You can do the same with the patty or
the oven pour off any water. Crack an egg you can pan fry it.
into the mushroom. Put both into the Pan fry sliced onion
oven for 5 mins, once egg is cooked and Build your burger.
muffin has puffed up. Remove and serve
hot. ©2018 Happy Shrinkers
Make the shake (as instructed on the
packaging) Tuna 100g 140g chicken breast
Coconut Oil Mayo 1 Tbsp Garlic
Click here to see Recommended Shakes Onion, Ginger
Tomato, Chili
Celery,
Shredded Lettuce, Take one chicken breast and slice about 4
Shredded Purple Cabbage thin slivers from the top then pop them
2 Crackers on to medium size sticks (they should be
about half a cm in thickness) then
Mix All Together marinade with grated garlic, ginger and
chili. Then straight on the braai for about
(Please note you are using your snack 2 mins a side
portion in this meal)

©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
 Mini Chicken Fillets
Mixed leaves 4 Mushrooms
6 Large cubes of ice
Baby spinach Baby Marrow
1 tsp coffee (dry)
Cucumber Cabbage
175ml fat free vanilla yogurt
Celery Coconut Oil Mayo
1tsp xylitol
115g Lean ham Garlic
Throw all in the blender and blitz until ice
Strawberries Salt
is fully crushed
Serve in a beer glass as it makes the
Dressing Mini chicken fillets pan fried with 4
perfect amount.
Lemon juice mushrooms, salt and garlic,
Balsamic vinegar Baby marrow rosti (grated baby marrow
This will replace a meal as it’s a full
Pinch of xylotol if you like it a bit sweet and garlic pressed down in the pan and
portion of protein and you. Two per week
max. However you can replace the yogurt fried,
with your meal replacement shake and a Cabbage slaw 1/2 tsp coconut oil mayo.
bit of water and have it daily in place of a
meal too.
©2018 Happy Shrinkers