Evolution hA2cg Diet

bathroom-scale Diet Plan & Grocery List

hA2cg diet grocery list & diet plan

Eat 2 servings each of fruits, vegetables & proteins per day. Plenty of fluids each day.

Proteins- Eat  6.5 oz raw or 6 oz cooked 2 different serving of protein each day. May be eaten raw, steamed, or grilled.

Chicken breast


White fish (cod, flounder, halibut, tilapia, sea bass)

Shellfish (lobster, shrimp, crab, scallops)

Lean cuts of beef (tenderloin, sirloin)



Fruits – Don’t eat the same fruit twice in a single day.

A medium apple

Half a grapefruit

6 Large strawberries

Apricots, blueberries, blackberries, cranberries, gooseberries, lemons, olives, passionfruit, plum & tomato

Vegetables – Eat 2 different servings of vegies each day. A serving is ½ – 1 cup raw. Vegies may be steamed or grilled (not fried or sautéed, no oil butter or dressing).

Greens (spinach, cabbage bok choy, chard, lettuce, collard greens, arugula, all forms of lettuce, beet greens)

Broccoli or cauliflower


Green beans


Red radishes



Tomatoes may be counted as either a fruit or vegetable.

½ cup fresh green or red salsa without added sugar may be counted as either a fruit or a vegetable


1 Melba toast

1 Grissini breadstick

Beverages & Extras- Avoid sugar, artificial sweeteners & creamers.

Water & mineral water


Tea (black, green, yerba mate, jasmine, etc)

Stevia or xylitol sweeteners are acceptable

Lemon juice from one  lemon per day

One Tablespoon per day of lowfat skim 1% milk in coffee or tea

Seasonings such as Real sea salt, pepper, vinegar, garlic, basil, cilantro, curry, ginger, thyme, mustard, cinnamon, nutmeg, majoram, green onion & hot peppers are acceptable & a great way to add variety to the meats & vegies.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s