Category 1, 4, 7

• Egg Whites(Freebies)
• Fish
• Chicken Breast
• Turkey Breast
• Pork Tenderloin
• London Broil
• Triple Zero Yogurt
• Low Fat Cottage Cheese
• Fat Free Cottage Cheese
• Kroger Carbmaster Milk
• Fat Free Fairlife Milk
• 96% or better Lean Ground Meat
• 97% Fat Free Hebrew National Franks
• Cabot Extra Light Cheese
• Reduced Fat Sargento Cheese
• Shrimp
• Crab (No imitation Crab)
• Lobster
• Oysters
• Clams
• Crawfish
• Scallops
• Mussels
• Any Shellfish
• Kroger Carbmaster Yogurt
• Fat Free Cream Cheese
• Elk
• Deer
• Approved Jerky
• Fat Free Cheese
• Boars Head Deli Meats
• Dietz and Watson Deli Meats
• Jennie-O Deli Meats

Category 2
Fibrous Carbs

• Broccoli
• Asparagus
• Squash
• Cucumbers
• Peppers
• Okra
• Jicama
• Green Leafy Vegetables
• Cabbage
• Brussels
• Brancrisp Bread
• Green Beans
• Cauliflower
• Shibboleth High Protein Brown Bread
• Proti Toast
• 50 calorie serving of any approved bread
• Mushrooms
• Miracle Rice
• Know Better Thins
• Celery
• Thomas Light Muffins
• Beets

Breadings Flours

• TVP
• Coconut Flour
• Carbquik
• Bob's Red Mill Almond Flour

Meal Replacements

• Mighty Muffin
• Healthwise Hot Chocolate
• Quest Cookie
• Power Crunch Bar
• Quest Bar
• Approved Shake
• 1/3 Hemp Bar
• AHS Mac and Cheese
• AHS Fetuccine
• AHS Cheesesteak Pasta
• Oh Yeah One Bar
• Healthwise Microwavebale Meal
• Real Good Pizzas
• Real Good Enchiladas
• Know Better Waffles
• Know Better Doughnuts
• Atkins Bar
• Know Better Cookies
• G Butter
• Pure Protein Bars
• Premier Protein Bars
• Premier Protein Shakes
• Shibboleth Meal Replacement Bars
• Shibboleth High Protein Bars
• Shibboleth High Protein Meal Replacement Shakes RTD
• AHS Pancakes
• HW High Protein Chicken Noodle Soup; Up to 2 pkgs
• HW High Protein Beef & Noodle Soup; Up to 2 pkgs
• Any HW High Protein Soup; Up to 2 pkgs
• Oh Yeah High Protein RTD’s
• HW Spaghetti & Meatballs Microwaveable Meal
• Any Health Wise Microwaveable Meal
• HW High Protein Oatmeal; Up to 2 pkgs
• AHS Cereal Cinnamon and Coco Berry; Up to 2 pkgs
• Bio-Coffee/CocoRinga
• Healthwise Hot Chocolate/CoCoRinga

HHF

• Hemp Hearts
• Hemp Flakes
• Hemp Protein Powder
• Very Sweet Hemp Flakes
• Hemp Energy Crumbles
• Hemp Little Man Squares

Category 6
Superfoods

• Avocado
• Pintos Beans
• Black Beans
• Red Beans
• Pumpkin Seeds
• Fava Beans (At Last Brand)
• Fat Free Beef Bullion/Broth
• G Butter
• Almonds
• Pistachios
• Refried beans
• Approved Peanut Butter; 2 tbsp
• Macadamia Nuts
• Walnuts
• Pecans
• Better than Peanut Butter Peanut Butter
• Nuts N More Peanut Butter
• Jiff Natural Peanut Butter
• PB2 Powder Peanut Butter

Snacks/Freebies

• Bio-Coffee
• Healthsmart Peanut Butter Patties; up to 1 package
• Healthsmart Pecan Clusters
• Healthwise Biscotti
• Halo-Top Ice Cream
• Arctic Zero Ice Cream
• Shibboleth Ice Cream Mix
• Healthwise Chips
• 13 Beanitos
• High Protein Jello
• High Protein Pudding
• Fiber Gourmet Thinnables
• Doubebites
• Kind Plus Bar
• Sugar Free Popsicles
• Quest Chips
• Evolve Plant Based Protein Bars
• CocoRinga Moringa Hot Chocolate

Category 3
Complex Carbs

• Tomatoes
• Carrots(Freebies)
• Onions
• Quinoa
• Lima Beans
• Green Peas
• Sweet Potato
• Peas
• Ezekiel Bread
• Corn
• Oatmeal
• Long Grain Brown Rice

Cooking Oils/Sprays

• 100% MCT Oil
• Coconut Oil
• Ghee Butter
• Hemp Oil
• Pam Cooking Spray
• Water
• Bullion
• Fat Free Broth
• Approved Seasonings
• Anything Zero Calorie

Category 5
Fruit

• Berries
• Berries
• Apples
• Oranges
• Grapefruit
• Grapes
• Plums

Restaurants

• Chick Fil A ~ 8-12 Grilled Chicken Nuggets with Side Salad
• Chick Fil A ~ 8 Fried Chicken Nuggets with Side Salad
• Mexican Restaurant ~ Bowl of Chicken Soup/No Rice
• Mexican Restaurant ~ 3 Soft Chicken Tacos/Use own tortilla
• McDonalds ~ Quarter Pounder on your own bread
• Wendy’s ~ Small Chili over Side Salad
• Burger King ~ Grilled Chicken with Side Salad
• Family Style Restaurant ~ Grilled Chicken with Salad
• Family Style Restaurant ~ Grilled Salmon with Vegetable Medley
• Waffle House ~ 2 Scrambled Eggs, 2 tbsp of gravy, Use 1 slice of own bread
• Waffle House ~ Grilled Chicken and side salad
• Red Lobster ~ Shrimp Scampi with Broccoli
• Steak House ~ 4-6 ounces of Steak with Asparagus
• Cracker Barrel ~ Spicy Grilled Cat Fish with Green beans
• Taco Bell ~ Refried beans on your own tortilla
• Captain D’s ~ Grilled or broiled fish with green beans
• Chinese Restaurant ~ 2 Chicken Teryaki Skewers, small Egg Drop Soup with a category 2 vegetable
• Chinese Restaurant ~ Moo Goo Gai Pan or Chicken and Broccoli; scrape as much sauce off the plate as possible.

Cereals
(1 up to 1.5 Cups)

• Kashi Go Lean Original
• Kay’s Natural Cereal
• HI Lo Nutritious Living
• AHS Cinnamon Crunch Cereal
• AHS Coco Berry Cereal

Approved
Cheese

• Lifetime Fat Free (Category 1 Lean Protein or Condiment)
• Kraft Fat Free (Category 1 Lean Protein or Condiment)
• Borden’s Fat Free Cheese (Category 1 Lean Protein or Condiment)
• Kroger Brand Fat Free Cheese (Category 1 Lean Protein or Condiment)
• Cabot Extra Light Cheese (Category 4 Protein + Fat)
• Sargento Reduced Fat Cheese

Category 2 Breads
(Less is Best)

• La Tortilla Factory 50 Calorie Tortilla
• Ole Wellness Extreme Fiber Tortilla
• Healthy Life Bread
• Natures Own Double Fiber Wheat Bread
• Bran Crisp Bread
• Healthy Life Hot Dog Buns.
• Thomas Light Muffins
• Udi's Millet Chia (Gluten Free)
• Rudi's Gluten Free Tortilla.
• Shibboleth High Protein Brown Bread.
• Udi's Millet Chia (Gluten Free)
• Rudi's Gluten Free Tortilla.
• Shibboleth High Protein Brown Bread
• Any approved bread but only 50 calorie portion

Approved Sweeteners
(To preference)

• Stevia
• Splenda
• Monk Fruit
• Xylitol

Approved Beverages
(As needed)

• Water
• Zero Calorie Beverages of any type
• Unsweet or Approved Tea
• Coffee but only with approved sweeteners
• Celsius
• Advocare Spark

Category 1
Milks

• >Fat Free Fair Life Milk
• >Kroger Carbmaster Milk
• Ripple Brand Milk
• Egg White International Liquid Egg Whites

INFIRMARY
Low Blood sugar
or Mental Weakness

• Bio-Coffee
• Advocare Rehydrate
• Peanut Butter and Company; 1 tbsp
• Approved Kind Bar Plus
• Evolve Plant Based Protein Bars

Approved Recipes

• Unstuffed Cabbage Rolls
• Seafood Slimming Soup
• Baja fish Tacos
• Buffalo Grilled Cheese
• Crockpot Buffalo Chicken
• Cream Cheese Chicken Chili
• Travis Spaghetti
• To die for Roast
• Zucchini Burrito Boats
• Chicken Broccoli Casserole (Trisha Yearwood)
• Chicken Pot Pie
• Crockpot Beef and Broccoli
• Crockpot Shredded Chicken
• Hamburger Steak
• Melt in Your Mouth Chicken
• Mexican Zucchini Beef Skillet
• AHS Macaroni and Cheese wtih 3 ounces of canned tuna
• AHS Fetuccine with 3 ounces of canned tuna
• Soda Chicken
• Crockpot Ranch Pork Chops
• Eldorado Casserole (DIP); with Healthwise Chips, 13 Beanitos, or endless celery/carrots
• pimiento-cheese

• Red Wine; 5-10 ounces
• White Wine; 5-10 ounces
• Pinot Noir; 5-10 ounces
• Pinot Grigio; 5-10 ounces
• Chardonnay; 5-10 ounces
• Merlot; 5-10 ounces
• Cabernet; 5-10 ounces
• Any Light Beer; up to two servings
• Coors Light; 2 servings
• Bud Light; 2 servings
• Corona Light; 2 servings
• Modelo Light, 2 servings
• Liquor; 2 ounces
• Vodka; 2 ounces
• Tequila; 2 ounces
• Rum; 2 ounces
• *SPECIAL INSTRUCTIONS ~ If you are having alcohol and still want to call the day a Perfect Day during the 21 challenge you must have only two approved meals during the day. No third meal and no other snacks. We will call this treat a snack. It is best to have this with only a category 1+2, 4+2, or 7+2. Also, if mixing liquor with mixer the mixer must be a low calorie sugar free mixer like Ocean Spray Diet or Sprite Zero, etc.

WOW Challenges

• You may choose any WOW challenge in the main website and complete it, as is. If you choose a WOW meal plan you must stick with it completely and exactly in order to have a Perfect Day. WOW challenges are one day challenges and must be accepted in the website and done exactly on the honor system or it should be marked as a holiday in your journal