HG Strict Meal Plan

HG Meal plan 2 and Tips (HG, SF, GF, LC)I am doing the Strict diet for one month. One week down, 3 to go! I’m doing pretty well on it! I had one day last week where we had our Class party with sugar free ice cream and nuts, and more nuts, which isn’t strict but at least it was still HG! πŸ˜€

Anyways, just some tips for you if you’re trying to lose some weight too:

I have cut out all fruit except 3 strawberries a day or 1/8 slice of cantaloup, with cream.

I COUNT my nuts everyday and only have 12. OHHH! And speaking of, I just double-checked and cashews are liberal nuts, not strict! oops! Guess I’ve been eating liberal all week and not realizing it! bleh, oh well, onward we go! here’s some tips and quick recipes:

Here’s some tips:

~eat every 2 hours (as much as is possible) this keeps your metabolism up.

~plan ahead. Write down your meals and snacks, write out your grocery list while you’re at it πŸ™‚

~eat lots of snacks. Here’s a few options:

Cheese Crisps

Cheese Crisps

Cheese crisps: cheese slices, in oven at 350 for 12-15 mins. They get dark colored before they crisp up fyi πŸ™‚
Cream cheese smeared on celery or cucumbers.
12 nuts (careful to only have strict ones! lol)

~cut down on your strawberries and canteloup

~cut out sweeteners! ACK! I know I know! Not fun! But totally helps to keep you from having cravings!

~Use leftovers for breakfast and lunch, small servings, esp if you are eating in between also! πŸ™‚ I do alot of eggs and salads for lunch when I have no leftovers πŸ™‚

Here’s some meal and sides lists for options for ya:


(S&P: Salt and Pepper) (O&G powder: Onion powder and garlic powder)

Pork steak, BBQ’d with Salt, onion powder, garlic powder and rosemary.

Chicken and Gravy

Chicken and Gravy

Burgers, homemade: mixed with Salt and fresh cracked Pepper, onion powder, garlic powder. (See picture at top of post)

Steak with same spices as burgers, BBQ’d is best! πŸ˜€

Baked chicken with S&P, onion powder, garlic powder, Thyme. Use steamed, blended cauliflower in place of flour for gravy. (will need more salt)

Crispy Chicken Thighs

Crispy Chicken Thighs

BBQ’d fish: Put in pan with butter on bottom, S&P, G&O powder, Basil and Dill, slice some peppers on top, leave top of pan open so you get the yummy smoked flavor in there πŸ™‚ BBQ on high for 35mins or so depending on size of fish, on top rack of BBQ so bottom dosn’t burn but gets nice and brown.

Stew: Brown meat, put in slow cooker for a few hours with lots of S&P, O&G powder and couple Tbsp butter. Thicken gravy with steamed and blended cauliflower till thick paste, use a little juices from the stew in blender. Add more S&P to taste. YUM!

Taco Casserole Recipe (hypoglycemia Diet, GF, SF, low carb)

Taco Casserole

Baked Chicken thighs with homemade Ranch dressing powder. Bake 1 hour at 400 till skin is crispy.

Taco casserole, see recipe


Steamed broccoli with Cauliflower cheese sauce (steam and blend cauliflower with butter, 1Tbsp cream, S&P, O&G powder, pinch of cayenne till thick. Add equal amount grated cheese)

Buttery Mushrooms

Buttery Mushrooms

Asparagus with Cauliflower cheese sauce (see above)

Fried or buttery mushrooms (see recipe) good with steak, burgers

Steamed cauliflower, or riced cauliflower eaten with melted butter and salt. Can taste like popcorn almost! πŸ˜€

Cabbage steak: Slice thick, lay on pan, spritz with oil, S&P, bake 350 40 mins. (make sure you only have a small amount of this as 1 cup is the permitted amount on the strict diet)

Riced Cauliflower

Riced Cauliflower

Fried or grilled peppers.

Zucchini noodles, in boiling water 1 min, drain and toss with salt and parmesan cheese.

Steamed Kale, tossed with butter and fresh cracked pepper.

Check out my Meal Plan #1 for one week on the diet with all meals and snacks, recipes and everything you need to start out on this diet πŸ™‚

Also, take a look at some of my HG Breakfast options! Make sure to only do the Strict ones if you are trying to lose weight <3

Of course, you will have more options that you are using to stick to the diet! Share some of them with everyone! These are just some of my easy meals that I am doing for the diet. Hope it helps! <3

About Christine

I'm a bit of a health nut and not ashamed of it! God, family and Missions are huge passions and driving forces in my life. I have had fibromyalgia for most of my life and am in the process of a treatment that is gonna give me my life back! Join me in my journey to wellness, make some new friends and maybe encourage someone else along the way!
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4 Responses to HG Strict Meal Plan

  1. margie sanders says:

    thanks for sharing Christine!

  2. Kim says:

    Sorry Christine, i know I have alot of questions. I am so overwhelmed with all the changes! I am not going to worry about weight loss right now, so I will be starting on the liberal diet. Now, I notice that you have some bread recipes, like the sourdough. Is that allowed on the diet? If your hypoglycemic don’t you always and forever have to eat low carb, like no bread? I am confused about this as you can see. I am gathering information and recipes to start soon. I hope I am not being a pest. Thanks.

    • Christine says:

      no worries Kim! I’ve been there! <3 totally overwhelming at first. Just take it one thing at a time! You were starting the diet for a month before the guai, is that correct?

      Yes, some sugar free breads are allowed on the lib side of the diet πŸ™‚ ANd totally don't worry about weight loss at this point. One thing at a time!!

      It might help you to re-read the chapter in Dr St Amand's book about the diet! Some people get 'cured' of HG by doing the diet perfectly for 3 months, others find that after the 3 months when they try to add in some off-diet foods, we do much better just sticking with the diet. It's worth it though!!!!! That's why I still eat this way, years later! πŸ™‚

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