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Phase 1 & 3 Entrees:

Fried Egg with Broiled Tomatoes  
 
2 medium tomatoes, halved
2 tsp olive oil
Salt and pepper to taste
4 large eggs
2 scallions, sliced
1 tbsp grated parmesan
 
Directions:
Heat broiler. Place the tomatoes cut side up on broiler proof baking sheet. Drizzle with 1 tsp olive oil and sprinkle with salt and pepper to taste. Broil until tender, 2 to 3 minutes. Meanwhile, heat the remaining teaspoon of oil in a large non-stick skillet over MED heat. Crack the eggs into the pan and cook, covered, to the desired doneness, 2 to 4 minutes for slightly runny sunny-side up eggs. Transfer eggs to a plate and sprinkle with scallions, parmesan, and salt and pepper to taste. Serve with tomatoes.
 
 
Scrambled Eggs with Dill and Smoked Salmon  
 
8 eggs 3 tablespoons cream or skim milk 1 tablespoon chopped fresh dill 1/2 teaspoon salt
Sliver of coconut oil 4 green onions, white and 2" of green --thinly sliced 6 ounces thinly-sliced smoked salmon --cut into strips
 
Directions:
In a large bowl, beat eggs, cream, dill, and salt. Melt coconut oil in a large skillet over medium-low heat. Add green onions; cook 8 minutes, until softened. Pour in egg mixture; cook 3 to 4 minutes, stirring occasionally, until almost set. Mix in salmon, cook 1 minute more or until eggs reach desired doneness. Transfer to warmed plates.
 
 
Cheese and Spinach Crust less Quiche  
 
1 onion
1 package frozen spinach
6 eggs
1 tbsp olive oil
3 cups cheddar cheese
Salt and Pepper to taste
 
Directions:
Fry onion in pan with olive oil. Add spinach and cook until tender. In a large bowl, beat eggs and add cheese, salt and pepper. Once spinach and onions are ready, add to egg mixture and mix until even. Lightly grease a pie container with olive oil. Pour ingredients and bake for 30 minutes, or until the quiche is golden brown and firm.
 
 
Almost Pasta Primavera  
 
1 medium spaghetti squash
1 cup broccoli flowerets, fresh
1 cup zucchini, small, sliced
1 cup mushroom, fresh, sliced
1 clove garlic, small, crushed
1 tbsp skim milk
½ cup part skim ricotta cheese
1 tbsp Parmesan cheese
¼ tsp salt
½ tsp Italian seasoning
1/8 tsp coarsely ground pepper
 
Directions:
Cut squash in half lengthwise and discard seeds. Place squash, cut side down, in a Dutch oven; add 2 inches of water. Bring to a boil, cover and cook 20 minutes or until squash is tender. Drain and cool. Using a fork remove spaghetti-like strands. Measure out 3 cups and set aside. Remove remaining strands for other use. Steam vegetables 5 to 7 minutes or until crisp-tender; drain well. Combine squash strands and vegetables, tossing gently. Cover to keep warm and set aside. Sauté garlic in a small amount of olive oil in a small saucepan; remove from heat. Add milk, cheese, and seasonings to saucepan. Cook over low heat, stirring constantly; until mixture is hot (do not boil). Spoon cheese mixture over vegetable mixture, tossing gently.
 
 
Cabbage Lasagna  
 
1 small head of cabbage
1 tsp salt
1 ½ lb fresh tomatoes
6 ounces cheese – such as Gruyere, Monterey Jack, Provolone, Mozzarella – shredded
½ cup Asiago cheese
1 tbsp balsamic vinegar
2 cloves garlic, minced
Salt and Pepper to taste
½ tsp thyme
½ tsp basil
 
Directions:
Preheat the oven to 375 degrees. Bring a large pot of water to a boil. Cut the core out of the cabbage and peel off the individual leaves. If they do not come loose readily, put the cabbage head in the heating water for a minute or so, then remove to a bowl where it can drain; pull off the leaves. Salt the water and blanch about 6 or 8 cabbage leaves at a time for about 1 minute. Remove with tongs or a strainer and drain. Set aside. If using fresh tomatoes, cut them crosswise into slices and place in a bowl. Season the tomatoes with balsamic vinegar, garlic, salt, pepper thyme, and basil. To assemble the lasagna: Use at least a 2- to 3-quart casserole dish or 9-by-13-inch glass baking dish. Line the bottom of the dish with a layer of cabbage and distribute a few tomato slices (or about 1/3 to 1/2 cup of the sauce) on top of the cabbage. You will not be covering the cabbage completely. Sprinkle about 1/2 of the shredded cheese of choice; again, you will not be making a complete layer. Repeat the layering with the remaining cabbage, tomato and shredded cheese. The last layer should be cabbage. Sprinkle the top with the Asiago cheese. Bake, uncovered, for about 30 minutes or until bubbling hot. Remove from the oven and garnish with sprigs of thyme or parsley.
 
Steak, Mushroom, and Green Bean Salad  
 
½ lb large white mushrooms, halved
½ lb green beans, trimmed
1 red onion, cut into ½ inch thick rounds
3 tbsp olive oil
1 lb skirt steak, cut crosswise into 4 pieces
4 tbsp balsamic vinegar
1 bunch watercress (about 4 cups), or favorite greens
 
Directions:
Heat grill to medium-high. In a large bowl, toss the mushrooms, green beans, onion, 1 tbsp olive oil, ½ tsp salt and ¼ tsp pepper. Season steak with ½ tsp salt and ¼ tsp pepper. Grill vegetables (place the beans on the grill perpendicular to the grates to prevent them from falling through), turning occasionally and removing them as they become tender, 8 to 12 minutes. At the same time, grill the steak, brushing occasionally with 2 tbsp of vinegar, 3 to 5 minutes per side for medium-rare. Let rest for 5 minutes before slicing. Divide watercress, grilled vegetables, and steak among bowls. Drizzle with the remaining 2 tbsp of olive oil and 2 tbsp of vinegar, or drizzle with favorite Phase 1 or 3 recipe.
 
 
BBQ Lamb Chops  
 
Lamb chops
Extra Virgin Olive Oil
Red Wine vinegar
3-4 cloves fresh chopped garlic, or to liking
Rosemary sprigs – to liking
Salt and Pepper to taste
 
Directions:
It is best to marinate lamb chops the night before grilling. Place chops in a shallow baking pan, cover with ingredients listed above to marinade, cover with plastic wrap, and place in bottom of refrigerator for 24 hours. Heat the grill, place chops on well-heated grill, grill for 2-3 minutes on each side. Cook in the broiler on rainy days.
 
 
Slow-Grilled Leg of Lamb  
 
1 leg of lamb, bone in, about 5-6 pounds
3 garlic cloves
3 tbsp Dijon mustard
2 tbsp olive oil
Juice of 1 lemon (3 tbsp)
1 tbsp fresh rosemary leaves
1 tsp salt
Black Pepper
 
Directions:
Discard the meat’s touch membrane and excess fat and place the lamb in a large baking dish. Turn on a blender or food processor and drop the garlic onto the spinning blades. Turn of the machine, add the remaining ingredients, and blend to a paste. Spread the paste over the lamb. Cover and let marinate in the refrigerator 2 to 8 hours. Preheat the grill with all the burners on high. After 15 minutes, turn off the center burners and reduce the outer burners to medium. Grill the lamb, with the grill covered, for 1 ¼ to 1 ¾ hours. The lamb is done when it registers 140 degrees on an instant-read thermometer. Let rest at room for 15 minutes before carving. On a rainy day you can roast on a rack in a roasting pan in a 325 degree oven for 1 ½ to 2 hours. Let rest 15 minutes before carving.
 
Warm Spinach Salad with Grilled Sausage  
 
4 Italian sausages (about 1 lb)
8 plum tomatoes, cut in hald crosswise
1 onion, sliced into ½-inch thick rings
4 tbsp extra virgin olive oil
Salt and Pepper
3 bunches spinach, thick stems removed (8 cups)
1 tbsp balsamic vinegar
1 tbsp whole-grain mustard
 
Directions:
Heat grill to medium-high. With a fork, prick the sausages in several places. Grill, turning occasionally, until cooked through, 10 to 12 minutes. Meanwhile, brush the tomatoes and onion with 1 tbsp of olive oil and season with ½ tsp salt and ¼ tsp pepper. Grill until tender, 5 to 6 minutes per side for the onion and 2 to 3 minutes per side for the tomatoes. Transfer the vegetables to a large bowl as they are done, add the spinach, and toss. In a small bowl, whisk together the vinegar, mustard, and remaining 3 tbsp of oil, ½ tsp salt, and ¼ tsp pepper. Slice the sausages and serve with the vegetables and dressing.

 
Golden Baked Pork Cutlets  
 
1 pound pork tenderloin, trimmed of all fat
½ cup Melba toast, crushed
½ tsp paprika
½ tsp onion powder
½ tsp salt
4 tsp olive oil
1 large egg white, lightly beaten
 
Directions:
Preheat oven to 400 degrees. Coat a rimmed baking sheet with cooking spray. Slice the pork tenderloin into 4 long thin “fillets”. Mix Melba toast, paprika, onion powder and salt in a food processor. Process until well blended, move into a shallow dish and drizzle with oil and mash with a fork until oil is thoroughly incorporated. Lightly beat egg white with a fork in another shallow dish. Dip the pork into the egg, then press into the breading mixture until evenly coated on both sides. (Discard leftover mixture.) Place the pork on the prepared baking sheet. Bake until just barely pink in the center.
 
 
Oven Baked Chicken  
 
1 pound boneless, skinless chicken breasts
¼ cup Parmesan cheese
1 cup chicken broth
Salt and Pepper to taste
 
Directions:
Preheat oven to 400 degrees. Place chicken in a glass baking dish. Pour 1 cup of the chicken broth over chicken. Sprinkle with Parmesan cheese and salt and pepper. Bake for 35-45 minutes or until chicken is well cooked.
 

Pulled Pork Taco Salad  
 
2 cups store-bought salsa, plus more for serving
2 tbsp chili powder
2 tbsp dried oregano
2 tbsp unsweetened cocoa powder
Salt
1 (2 ½ pound) boneless pork shoulder, trimmed of excess fat
½ cup fresh cilantro
¾ cup sour cream
1 head of lettuce
Diced tomatoes and onions for serving
1 lime, cut into wedges
 
Directions:
In a 4 to 6 quart slow cooker, combine the salsa, chili powder, oregano, cocoa, and 1 tsp salt. Add the pork and turn to coat. Cook, uncovered, until the meat is tender and pulls apart easily, on high for 4 to 5 hours or on low for 7 to 8 hours. Once finished cooking, use 2 forks to the shred the pork and stir into the cooking liquid. Serve over a bed of lettuce with tomatoes, onions, sour cream, cilantro, salsa, and toppings of choice.
 
 
Grilled Chicken with Herbed Yogurt  
 
½ cup plain yogurt
2 tsp minced onion
1 tsp minced onion
1 tsp tarragon
½ tsp salt
1/8 tsp pepper
1 ¼ pound boneless chicken breasts
 
Directions:
Combine yogurt, onion, garlic, tarragon, salt and pepper in a shallow baking dish. Place chicken in yogurt mixture, coating both sides. Cover and refrigerate about 30 minutes. Grill chicken until cooked thoroughly and juices run clear. Serve immediately.
 
 
Sea Scallops  
 
1 pound bay or sea scallops, rinsed and rained
¼ cup lemon juice
2 cloves garlic, minced
Lemon pepper to taste
 
Directions:
Preheat oven to 350 degrees. Pat scallops dry with paper towels and place in a lightly greased 1 quart casserole dish. Bake scallops in preheated oven for 5 minutes. In a small bowl, combine lemon juice and garlic. Remove scallops from oven. Spoon lemon/garlic mixture over scallops and sprinkle generously with lemon pepper. Return scallops to oven and bake until firm, about 10 minutes. Serve warm.
 
 
Saucy Salmon  
 
1 tbsp olive oil
4 cloves garlic, minced
1 (14 ounce) can low-sodium diced tomatoes, juice included
1 (12 ounce) can low-sodium tomato sauce
1 (7 ounce) jar roasted red peppers, drained, rinsed and thinly sliced
2 dried whole red chile peppers
1 tsp ground cumin
½ tsp ground coriander
½ tsp salt
½ tsp ground black pepper
1 large bunch Swiss chard, coarsely chopped (about 8 cups)
4 (6 ounce) skinless salmon fillets
¼ cup chopped cilantro
 
Directions:
Preheat oven to 350 degrees. Heat oil in a large sauté pan over medium-low heat. Add garlic and cook until soft and golden, about 1 minute. Add diced tomatoes with juice, tomato sauce, red peppers, chili peppers, cumin, coriander and ¼ tsp each salt and pepper. Bring to a boil, then reduce heat to medium-low and simmer for 10 minutes until sauce thickens slightly. Remove from heat, and remove chile peppers. Place Swiss chard on the bottom of a 9x13 glass baking dish. Season fish fillets with remaining salt and pepper and place on top of chard. Cover with sauce and bake, covered, until fish is just cooked and chard is wilted, about 15 minutes. Remove cover and bake an additional 5 minutes. Sprinkle with cilantro and serve.
Substitution: Replace the salmon with boneless skinless chicken breasts and extend the cooking time by 15 more minutes or until chicken is cooked through.
 
 
Cod and Shrimp with Fresh Tomato  
 
2 tbsp olive oil
6 cloves garlic, minced
5 large tomatoes, chopped
1 tsp dried oregano
1 pound Alaskan cod
½ pound large shrimp, peeled and deveined
Salt to taste
1 tbsp dried oregano
 
Directions:
Heat the olive oil in a skillet over MED-HI heat; cook and stir the garlic in the oil until golden brown; add the tomatoes and mix well until juice; stir in 1 tsp oregano. Lie the cod and shrimp into the mixture; season with salt; cover and simmer 3 minutes. Flip the cod and season again with salt and 1 tbsp oregano; re-cover and cook another 3 minutes. Remove the cover and allow to cook until the juice evaporates slightly, 2 to 3 minutes.
 
 
Almond Crusted Tilapia

 
2 eggs
1 tsp lemon pepper
1 cup ground almonds
2 cups freshly grated parmesan cheese
8 (6 ounce) tilapia fillets
4 Melba Toast – crushed to a fine powder
6 tbsp coconut oil
Salt to taste
8 sprigs parsley
8 lemon wedges
 
Directions:
Beat the eggs with lemon pepper and garlic pepper until blended; set aside. Stir together ground almonds with 1 cup parmesan cheese in a shallow dish until combined; set aside. Dust the tilapia fillets with Melba Toast, shake off excess. Dip the tilapia in egg, then press into the almond mixture. Melt coconut oil in a large skillet over MED to MED-HI heat. Cook tilapia in coconut oil until golden brown on both sides, 2 to 3 minutes per side. Reduce heat to medium, and season fillets with salt if desired. Sprinkle the tilapia with the remaining Parmesan cheese, cover, and continue cooking until the parmesan cheese has melted, about 5 minutes. Transfer the tilapia to a serving dish, and garnish with parsley springs and lemon wedges to serve.
 
 
Halibut with Vegetables  
 
 2 pounds halibut fillets
Salt and Pepper to taste
¼ cup olive oil
½ cup chopped fresh parsley
1 yellow onion, thinly sliced
2 stalks celery, chopped
1 green bell pepper, chopped
1 (16 ounce) can diced tomatoes
4 cloves garlic, minced
 
Directions:
Preheat oven to 425 degrees. Wash halibut and pat dry. Cut into serving size pieces, and place in a 9x13 inch baking pan. Sprinkle with salt and pepper. Stir together the olive oil, parsley, onion, celery, bell pepper, tomatoes, and garlic; pour over the halibut. Bake until halibut is slightly opaque in the center, about 20 minutes. Remove from oven; let stand for 10 minutes before serving.
 

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