HCG Diet Salad Dressing: MCT Oil and Vinegar (Let's Talk Vinegar)
- Dr. Zachary Laboube
- 6 days ago
- 3 min read
Elevate the Simple Things
By Adrienne, CMP
This is the 4th recipe in our Thirty Days of Meal Plans series. If you would like to subscrive to receive a meal per day, click the link here.
Let’s talk about one of the easiest ways to upgrade your diet: Your dressing.
Because salads don’t fail people…boring salads do.
I’ll be honest—this one should have come first. If we’re serious about sustainable weight loss, salads aren’t optional… they’re foundational. Vegetables give you volume, fiber, and nutrient-dense fuel without the calorie overload, and when you pair them with the right dressing, they go from something you should eat to something you actually want to eat. That’s where this simple MCT oil and vinegar dressing comes in.
Not only does it bring real flavor to your salad, but MCT oil supports fat-burning and helps keep you satisfied, making it easier to stay consistent. If you can learn to genuinely enjoy a good salad with a clean, healthy dressing, maintaining a healthy weight stops feeling like a battle—and starts becoming a habit.
Why MCT Oil Is a Game-Changer
MCT oil is one of the most versatile tools you have:
Use it for cooking (light sautéing, finishing oil)
Turn it into a clean, ketogenic salad dressing
It’s fast energy. It supports fat metabolism. And most importantly—it makes healthy food taste better.
And if it tastes better?You’ll actually eat it.
The Base Formula (Simple, Repeatable, Yours)
This isn’t a rigid recipe. This is a framework.
3 parts MCT oil
1 part vinegar
Salt & pepper
Optional: garlic, Dijon mustard, herbs, lemon
Shake it.
Taste it.
Adjust it.
Make it yours.
Let’s Talk Vinegar (This Is Where the Fun Is)
This is where things get interesting.
You can go as simple—or as elevated—as you want.
Options to Explore:
High-end balsamic → rich, slightly sweet, almost syrupy
Red wine vinegar → bold, classic
Apple cider vinegar → sharp, clean, metabolic edge
Rice vinegar → light, slightly sweet, super approachable
White wine vinegar → crisp and bright
And here’s the thing… Just because you’re “on a diet” doesn’t mean you stop living.
Go into that little Italian artisanal shop.Taste a few balsamics.Find one you love.
That experience?
That’s part of the lifestyle.
Make it Aesthetic Appealing (This Matters More Than You Think)
Use a glass jar (mason jar or something with a tight lid)
Make 1–2 weeks at a time
Shake before each use
Keep it in the fridge
When something looks good…you’re more likely to use it.
This isn’t just nutrition.It’s environment. It’s behavior. It’s habit design.
Why This Works
Most store-bought dressings are loaded with garbage you don't need, like sugar, cheap seed oils and manufactured preservatives.
They turn a healthy concept into something equaly as SAD (Standard American Diet), as a McDonalds's cheese burger.
This keeps things:
Clean
Controlled
Aligned with your goals
A Quick Word on Kids & Vegetables
This is actually one of the most important places to shape behavior early.
If ranch dressing helps your kids eat vegetables?
Use it.
Seriously.
Because the goal is to get them to like vegetables first.
You can clean things up later.
But Let’s Draw a Line…
Don’t let your kids dip pizza in ranch
Don’t put chocolate sauce on ice cream
And don't put ice cream on your pizza.
Ice cream on pizza is absurd. So is ranch. If your pizza need ranch dressing, call the other pizza place.
Why?
Because you’re just stacking calories on top of something that’s already good.
Same with sprinkles.
Kids can have sprinkles…on their birthday.
That’s it.
Sprinkles are an indulgence, not a staple.
You get the metaphor?
Final Thought
Healthy eating doesn’t have to feel restrictive.
It can be:
Creative
Aesthetic
Enjoyable
Even a little indulgent (in the right ways)
Build healthy habits. Healthy habits are what make the indulgence possible.
Enjoy the process but making the process something you actually look forward to.
Because when you enjoy the process…you stick with it.
And that’s where the real results come from....
Taste is an acquired sense.
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