The Complete HCG Diet Food List NZ
One of the most common questions we get from Kiwis starting the HC-SLIM program is: “What exactly can I eat — and where do I buy it?”
The good news: almost everything you need is available at your local Countdown, New World, or Pak’nSave. No specialty health stores, no expensive imports. Just everyday supermarket food, used in a very specific way.
This guide breaks down every approved food category, with NZ brand suggestions and practical shopping tips to make your 26-day or 40-day program as easy as possible
How the HCG Diet Food Plan Works
The HC-SLIM program combines your daily drops with a structured low-calorie eating plan. During the active phase (Phase 2), you’ll eat approximately 500–800 calories per day, structured around:
- 2 meals per day (lunch and dinner)
- Each meal = 100g lean protein + 1 vegetable + 1 fruit
- 2 snack fruits per day
- 2 starch snacks per day (like Corn Thins)
- 2–3 litres of water daily
The drops work by signalling your body to release stored fat for energy — which is why the low calorie count doesn’t leave you feeling depleted or hungry (most customers report very manageable hunger levels after Day 3).
HCG Diet Approved Proteins — NZ Supermarket Guide
Protein is the foundation of every meal. You need exactly 100g (raw weight) per serve. All visible fat must be removed before cooking.
Chicken
The most popular choice on the program. Look for:
- Chicken breast fillets — available at every supermarket. Buy in bulk and freeze portions. Countdown and Pak’nSave often have the best per-kg price.
- Avoid chicken thighs, drumsticks, or skin-on cuts — too high in fat.
Beef
- Lean beef mince (5% fat or less) — check the label. Countdown’s “trim” range works well.
- Beef sirloin or eye fillet — premium but excellent. Trim all visible fat.
- Avoid any marbled cuts or pre-marinated beef.
Fish & Seafood
All white fish is approved. Great NZ options:
- Tarakihi — mild, affordable, widely available
- Snapper — excellent if on special
- Gurnard — very lean and budget-friendly
- Hoki fillets — found at every Countdown and New World, great value
- Prawns — 100g of raw prawns make a satisfying meal
Avoid salmon, tuna (in oil), or any oily fish during Phase 2.
Other Approved Proteins
- Eggs — 1 whole egg + 3 egg whites counts as one protein serving
- Cottage cheese — 100g of low-fat cottage cheese (Meadow Fresh is widely available)
- Canned tuna in water (not oil) — Greenseas in springwater works well
HCG Diet Approved Vegetables
You get one vegetable per meal. Do not mix vegetables in a single meal — pick one per serve.
| Approved Vegetable | Where to Buy | Notes |
|---|---|---|
| Spinach | All supermarkets | Baby spinach bags are easiest |
| Lettuce (any variety) | All supermarkets | Great as a base or wrap |
| Cucumber | All supermarkets | Excellent raw with protein |
| Celery | All supermarkets | Good volume for low calories |
| Tomatoes | All supermarkets | 1 medium tomato per serve |
| Asparagus | Countdown, New World | Seasonal — best Sep–Jan |
| Cabbage | All supermarkets | Very filling and affordable |
| Onion | All supermarkets | Small amounts for flavour |
| Radishes | Most supermarkets | Underrated — great texture |
| Fennel | New World, Countdown | Strong flavour, pairs well with fish |
| Beet greens | Farmers markets, some New World | If available |
| Chard (silverbeet) | All supermarkets | A NZ staple, works great |
Not approved: potatoes, kumara, corn, peas, beans, avocado, broccoli, carrots (during Phase 2).
HCG Diet Approved Fruits
Two fruits are included per day — one at lunch and one at dinner, or as snacks.
| Approved Fruit | Serving Size | Tips |
|---|---|---|
| Apple | 1 medium | Keep the skin on |
| Orange | 1 medium | Great for breakfast or snacks |
| Strawberries | 1 cup (approx 150g) | In season Sep–Feb in NZ |
| Grapefruit | Half a grapefruit | Good morning option |
That’s it — only these four fruits are approved during Phase 2. Bananas, grapes, mango, and other fruits are not permitted during the active phase.
NZ tip: Pak’nSave generally has the cheapest fruit. Buy apples and oranges in bags rather than loose for better value.
HCG Diet Approved Starch Snacks
You get 2 starch snacks per day. These are:
- Corn Thins (the most popular choice) — available in every Countdown, New World, and Pak’nSave in the cracker/rice cake aisle. The original flavour is best. 2 Corn Thins = 1 serving.
- Melba toast — also available at most supermarkets (Vitawheat brand works)
- Grissini breadsticks — harder to find in NZ. Some New World stores carry them.
Most HC-SLIM customers end up using Corn Thins exclusively — they’re convenient, available everywhere, and satisfying.
Condiments and Flavourings
This is where Kiwis get creative. Approved condiments include:
- Apple cider vinegar — great as a dressing base
- Lemon juice — fresh or bottled (Vita Squeeze works)
- Masterfoods herb and spice range — most dried herbs and spices are approved (check for no added sugar or oil)
- Bragg Liquid Aminos or low-sodium soy sauce — small amounts for Asian-style meals
- Salt and pepper — freely
- Mustard (plain, not honey mustard) — Masterfoods Dijon works
- Garlic — fresh or minced
- Tabasco / hot sauce — check label for zero calories
Not approved: any oil (including olive oil and coconut oil), butter, regular dressings, tomato sauce, soy sauce with sugar, or any sauce with fat or sugar.
What to Avoid
These are the most common mistakes NZ customers make when shopping:
❌ Flavoured sparkling water — check for hidden sugars (Mineral water is fine)
❌ Flavoured yoghurt or regular cottage cheese — must be plain and low fat
❌ Pre-marinated meats — almost always contain oil or sugar
❌ “Lite” salad dressings — still contain fat
❌ Protein bars — not approved during Phase 2
❌ Coconut water — too high in sugar
Your Weekly HCG Diet Shopping List (NZ)
Here’s a simple weekly shop to get you started:
Proteins:
- 700g chicken breast fillets
- 400g white fish fillets (hoki or tarakihi)
- 1 can Greenseas tuna in springwater
- 1 tub low-fat cottage cheese (Meadow Fresh)
Vegetables:
- 1 bag baby spinach
- 1 lettuce
- 1 bag cucumbers
- 4 tomatoes
- 1 bunch celery
Fruits:
- 7 apples
- 7 oranges
- 1 punnet strawberries (when in season)
Snacks & Staples:
- 1 packet Corn Thins (original)
- Apple cider vinegar
- Lemon juice
- Masterfoods herbs and spices
- 2–3L still or sparkling mineral water per day
Total estimated weekly cost: $60–80 at Pak’nSave, $75–95 at Countdown or New World.
Phase 3: What Changes After the Active Phase?
Once you complete Phase 2 (the active phase with HC-SLIM drops), you move into Phase 3 — the stabilisation phase. This is when you:
- Gradually reintroduce healthy fats (avocado, olive oil, nuts)
- Eliminate starch and sugar for 3 weeks to lock in your new weight
- Continue weighing daily to catch any upward drift early
Most customers find Phase 3 very manageable — your appetite has reset and portion awareness is much higher after the active phase.
Frequently Asked Questions
Can I use zero-calorie noodles on the HCG diet? Yes! Konjac/shirataki noodles (also called miracle noodles) are a fantastic approved food not in the original protocol but widely used by HC-SLIM customers. They’re available at Countdown and Asian supermarkets. They add volume to meals with virtually no calories.
Can I eat out during the HCG diet? Yes, with care. Japanese restaurants are easiest — sashimi with miso soup works well. Avoid anything fried, sauced, or marinated. Grilled fish or chicken at a café with a side salad is manageable.
Is tea and coffee allowed? Yes — plain black coffee and plain tea (green, black, herbal) are all approved. No milk, no sugar. Stevia is the only approved sweetener.
What if I can’t find a specific food? Contact our NZ support team at info@rosecook.co.nz or call +64 9 889 2365 — we help customers with food substitutions every day.
Ready to Start?
The HC-SLIM program comes with a complete diet guide, meal plans, and recipes — emailed instantly when you order. Every kit includes full NZ support from our team.
Choose your program:
- 26 Day Essential Kit — lose 5–8kg
- 40 Day Essential Kit — lose 8–12kg
- 26 Day Ultimate Kit — includes shakes and appetite control
- 40 Day Ultimate Kit — the complete transformation package
