hcg Phase 2 3 4 Tenderised Steak in Paw Paw Marinade


  1. Slice the paw paw in half or in quarters if necessary, and remove the seeds and then mash it up using a fork or potato masher.
  2. Mix the remaining ingredients together with the paw paw or papaya in the bowl.
  3. Place the steak into the marinade, ensuring that the mixture soaks into the meat.
  4. Cover and refrigerate for no more than two hours as longer will cause the meat to tenderise too much and start to disintegrate.
  5. Remove from the marinade and braai over hot coals for 8 to 10 minutes, depending on the thickness of the steak

hCG Phase 3 and 4 Vietnamese prawn & papaya salad


1 cup bean sprouts

1 cup green papaya (peeled and flesh julienned)

1 small cucumber, sliced thinly

2-3 hot small chillies small, finely diced

1 teaspoon grated ginger

2 cloves of garlic finely minced

2 tablespoon low sodium fish sauce

4 tablespoons lime juice

2 tablespoons stevia liquid

¼ cup unsalted roasted macadamia nuts, chopped

1 long red chilli, deseeded and julienned into long thin strips

½ cup coriander leaves

3 Thai shallots or small red onion, peeled and finely sliced

½ cup mint leaves

½ cup basil leaves

½ cup mint leaves

15 large cooked king prawns, peeled and deveined


Place the garlic, chilli, ginger and sugar in a mortar and pestle of food processor, then add in the lime juice and fish sauce.

In a large bowl, add in the bean sprouts, long red chilli julienne, green papaya, cucumber, coriander leaves, Thai shallots, both mint leaves, Thai basil and the dressing to taste.

Serve on a platter with prawns and finish with toasted peanuts and fried shallots.


Now you can also always adapt this recipe for phase 2 by leaving out things that are not allowed in that phase and adding in things that are.


hCG Phase 2 3 4 Curried Cauliflower

I’m always looking for different ways to prepare my veg, and this is one dish I came accross, tried out, and thoroughly love.

Hope you like it too.


1 large head cauliflower, broken into small florets

1 can weighless cream of chicken soup

3/4 cup homemade hCG mayonnaise

1/4 cup skimmed milk

2 teaspoons curry powder

10 melba toast

1/4 cup melted coconut oil


Preheat oven to 175 degrees C.

Place cauliflower in a steamer over 1 inch of boiling water, and cover. Cook until tender but still firm. Drain, and place in a greased casserole dish.

In a large bowl, mix together soup, mayonnaise, milk, and curry powder. Pour over cauliflower. Crush the melba, and mix with coconut oil. Sprinkle over cauliflower.

Bake in preheated oven for 30 minutes.

If single, portion it out and freeze the rest.


hCG phase 2 3 4 Beef Scallions and Red Bell Pepper Sauté

I’m a lover of stir fried veg and meat, and this is one I constantly use and refer back to  – I often use other herbs or spices to come up with a different flavour.
Prep Time: 10 Minutes
Style: American
Cook Time: 10 Minutes


  • 250 gms fillet Steak or Ostrich Fillet or any cut of beef or ostrich you like
  • 1/4 cup chopped Scallions or Spring Onions
  • 1/2 cup chopped Sweet Red Peppers
  • 1/4 cup shredded Mozzarella Cheese


  1. Sauté beef that has been cut into strips in oil in a small skillet over medium-high heat for 1- 2 minutes.
  2. Add scallions and red bell pepper. Sauté until beef is browned and peppers are soft. Add salt and pepper to taste. Drain any excess fat.
  3. Place meat mixture on a plate. Immediately sprinkle with cheese and allow to melt.

hCG Phase 2 3 4 Cumin-roasted cauliflower with prawns

Now, this is one versatile and amazing recipe.  It is bursting with flavour, and best of all you can substitute the prawns with chicken or beef 🙂

I love it, and think you will too.


  • 11/2 large heads cauliflower, broken into small florets
  • 2 tsp cumin seeds
  • 1 tsp coriander seeds
  • 1/2 tsp dried chilli flakes
  • 2 Tbs coconut oil, melted
  •  himalayan salt and black pepper
  • 2 Tbs coconut oil
  • 2 garlic cloves, chopped
  • 1 red or green chilli, finely chopped
  • 400g whole prawns, heads removed
  • 1/2 cup hCG homemade mayonnaise
  • 1/2 cup fat free yoghurt
  •  juice of 1 lime
  • 2 tsp stevia
  • 5g fresh coriander, chopped
  • baby radishes, to garnish


Preheat the oven to 200ºC. Place the florets on a roasting tray, sprinkle with spices, drizzle with coconut oil and season to taste. Roast until crispy and golden brown, about 30 minutes, then remove from the oven and allow to cool slightly.

For the prawns: heat the coconut oil, garlic and chilli in a pan, toss in the prawns and sauté until pink and cooked through – season well.

For the dressing: Whisk together all the ingredients, then season.

To serve: Place the roasted cauliflower on a platter, top with the prawn mixture and serve warm, drizzled with dressing, and serve with baby radishes on the side.



hCG phase 2 3 4 Low-Carb Cauliflower Hash Browns

Delicious cauliflower pancakes that you can enjoy by themselves or with homemade mayonnaise or a hearty salad, or serve as a side dish, just like hash browns.


450 g cauliflowers

3 eggs

½ yellow onion, grated

1 teaspoon salt

2 pinches pepper

110 g coconut oil for frying


Remove the cauliflower leaves and shred an appropriate amount of cauliflower coarsely. Save the rest of the cauliflower for another time.

Mix the shredded cauliflower with the other ingredients in a bowl and let sit for 5–10 minutes.

Melt a generous amount of coconut oil on medium heat in a big sauce pan. The cooking process will go quicker if you plan to have room for 3–4 pancakes (about 3–4 inches) at a time. Use the oven on low heat to keep the first batches of pancakes warm while you make the others.

Place mounds of the grated cauliflower mix in the frying pan and flatten them carefully until they measure about 3–4 inches in diameter.

Fry for 4–5 minutes on each side, adjust the heat so that they don’t burn. Be patient, if you flip the pancakes too soon they may fall apart.

Serving suggestions: Enjoy them as they are with homemade mayonnaise or spicy butter and leafy greens. Or have as a side dish, a great option to hash browns.


hCG Sirloin Steak and Tomato Kabobs


  • 100gms of extra lean sirloin steak
  • 2 tbsp of oregano
  • Pinch of salt
  • 2 fresh cloves of garlic
  • 1 tbsp of vinaigrette dressing
  • 1 large tomato

Preparation Steps

  1. Cut the steak into 1-inch size cubes
  2. Using a garlic press, press the cloves of garlic or you can also finely chop the garlic.
  3. Place the cubed steak and the vinaigrette dressing in a bowl. Cover and let marinate for one hour or for a more intense flavor you can marinate it overnight.
  4. Cube the tomato into pieces
  5. Place the sirloin steak chunks and the tomato on the kabob skewers. Alternative steak with tomato.
  6. You can either grill the kabobs or you can bake them in the oven until fully done.
  7. Serve the kabobs immediately or refrigerate them and use them for future meals.

hCG Crock Pot Italian Beef

This one super delish recipe and great for the winter months and a great Sunday lunch treat too


  • 1.3kg Rump Roas
  • 1 sodium free can tomato sauce (no sugar added variety)
  • 2 1/2 cups water
  • 1/2 teaspoon himalayan salt
  • 1 teaspoon pepper
  • 1 teaspoon parsley flakes
  • 1 teaspoon garlic powder
  • 1 teaspoon basil◦1 teaspoon oregano
  • Dash Worcestershire sauce (Low sodium)
  • Dash soy sauce (Low Sodium)
  • 1 package Italian salad dressing mix (Low SodiumCooking


  • Put roast in crock pot.
  • Combine remaining ingredients in saucepan and cook over medium-high heat until mixture comes to a full boil.
  • Remove from heat and pour over roast in crock pot.
  • Cook all night on low or 6 to 8 hours on high. About 1 and 1/2 hours before serving, flake meat apart and continue cooking.
  • Serves 6 – 8. Approx. 1 gram per serving.

hCG Steak & Veggie Stirfry


  • 45 grams steak, sliced into
  • ¼” thick strips
  •    2 tablespoons coconut oil
  •    1 cup red onion, julienned
  • 1½ cups of broccoli, chopped
  •    1 cup red bell pepper, julienned
  •    1 tablespoon sesame seeds
  •    3 tablespoon green onion, chopped
  •    ¼ cup water chestnuts, sliced


  • 2 tablespoons coconut aminos {can be found in gluten-free aisle}
  •    2 tablespoons warm water
  •    2 garlic cloves, minced
  •    ½ teaspoon fresh ginger, grated


  • Cut steak into 4 large equal sections.
  • Next, cut against the grain to slice each section into 1/4″ strips.
  • Heat a large skillet or wok over medium high heat.
  • Add 2 tablespoons of coconut oil.
  • Place the steak in the skillet and let brown on all sides, about 2-3 minutes.
  • Remove the steak and set aside.
  • Next add, 1 cup of julienned red onion,
  • 1 1/2 cups of chopped fresh broccoli.
  • Next add, 1 cup of julienned red onion,
  • 1 1/2 cups of chopped fresh broccoli, and 1 cup of julienned red peppers. {if you want to change up the veggies here thats fine, just make sure you have 5 cups}
  • Saute for 5 minutes. In the meantime, in a small bowl combine 2 tablespoons of coconut aminos {use this instead of soy sauce, can be found in gluten free aisle}
  • 2 tablespoons of warm water,
  • 2 minced garlic cloves, and 1/2 teaspoon of grated ginger.
  • Whisk together. Add the meat and sauce into the pan with the vegetables, toss and heat through for 2 minutes.
  • Top stir fry with 1/4 cup of sliced water chestnuts,
  • 3 tablespoons of chopped green onions, and 1 tablespoon of sesame seeds. Serve!

hCG Blackened Fish


  • 4 red snapper fillets or 4 other firm fish
  • Pinch of himalyan pink salt
  • 1 Teaspoon garlic powder
  • 1 Teaspoon dried thyme•1 Teaspoon dried parsley flakes
  • 1 Teaspoon dried basil
  • 1 Teaspoon cayenne pepper (or depending on how hot you want it)
  • 1 Teaspoon fresh ground black pepper
  • 4 Tablespoons Coconut oil


  • Combine all spices/dry ingredients in a bowl and mix well.
  • Spread the spice mixture onto a flat plate.
  • Press the fish fillets firmly into the spices, coating both sides.
  • Heat the oil until almost smoking in a large heavy skillet. Cook the fish about 2 1/2 minutes on each side for fillets less than 3/4 inch thick.5.Increase time slightly for thicker fillets.