Shibboleth New Member Fast Track

Category 1 Lean Protein (2-8 ounces)

  • Egg Whites
  • Fish
  • Chicken Breast
  • Turkey Breast
  • Pork Tenderloin
  • Boars Head Turkey
  • Boars Head Chicken Breast
  • Boars Head London Broil
  • Low Fat Cottage Cheese
  • Fat Free Cottage Cheese
  • Greek Plain Yogurt
  • Hebrew National 97% Lean Beef Frank (1 link)
  • 96% Lean Ground Meat

Cooking Oil/Fats Category(1 tbsp)

  • 100% MCT Oil
  • Coconut Oil
  • Ghee Butter
  • Hemp Oil
  • Pam or Zero Calorie Cooking Spray

Condiments (5/2/Few Rule)

  • Zero Calorie Condiments
  • 15 calorie or less spices and seasonings
  • Salt
  • Pepper
  • 15 calorie or less coffee creamers
  • Salsa
  • Slawsa

Category 1 Lean Protein (2-8 ounces)

  • Egg Whites
  • Fish
  • Chicken Breast
  • Turkey Breast
  • Pork Tenderloin
  • Boars Head Turkey
  • Boars Head Chicken Breast
  • Boars Head London Broil
  • Low Fat Cottage Cheese
  • Fat Free Cottage Cheese
  • Greek Plain Yogurt
  • Hebrew National 97% Lean Beef Frank (1 link)
  • 96% Lean Ground Meat

Category 2 Fibrous Carbs (1/2 up to 1 cup)

  • Broccoli
  • Asparagus
  • Squash
  • Okra
  • Green leafy vegetables
  • Spinach
  • Cabbage
  • Cucumbers
  • Bell Peppers
  • Hot peppers
  • Cauliflower
  • Kraut
  • Dill Pickles

Cooking Oil/Fats Category(1 tbsp)

  • 100% MCT Oil
  • Coconut Oil
  • Ghee Butter
  • Hemp Oil
  • Pam or Zero Calorie Cooking Spray

Condiments (5/2/Few Rule)

  • Zero Calorie Condiments
  • 15 calorie or less spices and seasonings
  • Salt
  • Pepper
  • 15 calorie or less coffee creamers
  • Salsa
  • Slawsa

Category 7(Shellfish) (2-8 Ounces)

  • Crab ( Not imitation )
  • Lobster
  • Shrimp
  • Scallops
  • Oysters
  • Mussels
  • Clams

Cooking Oil/Fats Category(1 tbsp)

  • 100% MCT Oil
  • Coconut Oil
  • Ghee Butter
  • Hemp Oil
  • Pam or Zero Calorie Cooking Spray

Condiments (5/2/Few Rule)

  • Zero Calorie Condiments
  • 15 calorie or less spices and seasonings
  • Salt
  • Pepper
  • 15 calorie or less coffee creamers
  • Salsa
  • Slawsa



Category 7 (Shellfish) (2-8 Ounces)

  • Crab ( Not imitation )
  • Lobster
  • Shrimp
  • Scallops
  • Oysters
  • Mussels
  • Clams

Category 2 Fibrous Carbs (1/2 up to 1 cup)

  • Broccoli
  • Asparagus
  • Squash
  • Okra
  • Green leafy vegetables
  • Spinach
  • Cabbage
  • Cucumbers
  • Bell Peppers
  • Hot peppers
  • Cauliflower
  • Kraut
  • Dill Pickles

Cooking Oil/Fats Category(1 tbsp)

  • 100% MCT Oil
  • Coconut Oil
  • Ghee Butter
  • Hemp Oil
  • Pam or Zero Calorie Cooking Spray

Condiments (5/2/Few Rule)

  • Zero Calorie Condiments
  • 15 calorie or less spices and seasonings
  • Salt
  • Pepper
  • 15 calorie or less coffee creamers
  • Salsa
  • Slawsa






Category 4 (Protein + Fat) (2-6 Ounces)

    • Whole Eggs
    • Steak
    • Pork Ribs
    • Beef Ribs
    • Turkey Spam
    • Pulled Pork
    • Beef Brisket
    • 93% lean up to 95.9% lean ground meat
    • Turkey Kielbasa (50% calories from fat or less)

Category 2 Fibrous Carbs (1/2 up to 1 cup)

  • Broccoli
  • Asparagus
  • Squash
  • Okra
  • Green leafy vegetables
  • Spinach
  • Cabbage
  • Cucumbers
  • Bell Peppers
  • Hot peppers
  • Cauliflower
  • Kraut
  • Dill Pickles

Condiments (5/2/Few Rule)

  • Zero Calorie Condiments
  • 15 calorie or less spices and seasonings
  • Salt
  • Pepper
  • 15 calorie or less coffee creamers
  • Salsa
  • Slawsa



Category 6 (Superfood)

  • Pintos 1 Cup up to 1.5 cups
  • Black beans 1 Cup up to 1.5 cups
  • Red beans 1 Cup up to 1.5 cups
  • Soybeans 1 Cup up to 1.5 cups
  • Peanut butter 2 Tbsp
  • Nuts 2 Handfuls
  • Seeds 2 Handfuls

Condiments (5/2/Few Rule)

  • Zero Calorie Condiments
  • 15 calorie or less spices and seasonings
  • Salt
  • Pepper
  • 15 calorie or less coffee creamers
  • Salsa
  • Slawsa

Category 6 (Superfood)

  • Pintos 1 Cup up to 1.5 cups
  • Black beans 1 Cup up to 1.5 cups
  • Red beans 1 Cup up to 1.5 cups
  • Soybeans 1 Cup up to 1.5 cups
  • peanut butter 2 Tbsp
  • Nuts 2 Handfuls
  • Seeds 2 Handfuls

Category 2 Fibrous Carbs
(1/2 up to 1 cup)

  • Broccoli
  • Asparagus
  • Squash
  • Okra
  • Green leafy vegetables
  • Spinach
  • Cabbage
  • Cucumbers
  • Bell Peppers
  • Hot peppers
  • Cauliflower
  • Kraut
  • Dill Pickles

Condiments (5/2/Few Rule)

  • Zero Calorie Condiments
  • 15 calorie or less spices and seasonings
  • Salt
  • Pepper
  • 15 calorie or less coffee creamers
  • Salsa
  • Slawsa

Category 1 Lean Protein (2-8 ounces)

  • Egg Whites
  • Fish
  • Chicken Breast
  • Turkey Breast
  • Pork Tenderloin
  • Boars Head Turkey
  • Boars Head Chicken Breast
  • Boars Head London Broil
  • Low Fat Cottage Cheese
  • Fat Free Cottage Cheese
  • Greek Plain Yogurt
  • Hebrew National 97% Lean Beef Frank (1 link)
  • 96% Lean Ground Meat

Category 2 Fibrous Carbs (1/2 up to 1 cup)

  • Broccoli
  • Asparagus
  • Squash
  • Okra
  • Green leafy vegetables
  • Spinach
  • Cabbage
  • Cucumbers
  • Bell Peppers
  • Hot peppers
  • Cauliflower
  • Kraut
  • Dill Pickles

Category 3 Complex Carbohydrate (1/4 cup up to 1/2 cup)

  • White Potato
  • Sweet Potato
  • Oatmeal (Steel Cut Oats)
  • Weight Control Oatmeal
  • Long Grain Brown Rice
  • Quinoa
  • Lima beans
  • Peas
  • Tomato
  • Onion
  • Carrots
  • Whole Wheat Pasta
  • Whole Grain Pasta

Condiments (5/2/Few Rule)

  • Zero Calorie Condiments
  • 15 calorie or less spices and seasonings
  • Salt
  • Pepper
  • 15 calorie or less coffee creamers
  • Salsa
  • Slawsa

Category 1 Lean Protein(2-8 ounces)

  • Egg Whites
  • Fish
  • Chicken Breast
  • Turkey Breast
  • Pork Tenderloin
  • Boars Head Turkey
  • Boars Head Chicken Breast
  • Boars Head London Broil
  • Low Fat Cottage Cheese
  • Fat Free Cottage Cheese
  • Greek Plain Yogurt
  • Hebrew National 97% Lean Beef Frank (1 link)
  • 96% Lean Ground Meat

Category 2 Fibrous Carbs (1/2 up to 1 cup)

  • Broccoli
  • Asparagus
  • Squash
  • Okra
  • Green leafy vegetables
  • Spinach
  • Cabbage
  • Cucumbers
  • Bell Peppers
  • Hot peppers
  • Cauliflower
  • Kraut
  • Dill Pickles

Category 5 (Fruit)

  • Berries up to 1 cup
  • Apples 1 Medium or small
  • Oranges 1 Medium or small
  • Grapefruit 1/2 large
  • Plums 3 Medium Plums
  • Grapes 1 cup
  • Bananas 1/2
  • Peaches 1 medium to small
  • Pineapple 1/4 cup
  • Kiwi 2 medium

Condiments (5/2/Few Rule)

  • Zero Calorie Condiments
  • 15 calorie or less spices and seasonings
  • Salt
  • Pepper
  • 15 calorie or less coffee creamers
  • Salsa
  • Slawsa

Category 2 Breads

  • La Tortilla Factory 50 Calorie Tortilla
  • Ole Wellness Extreme Fiber Tortilla
  • Healthy Life Bread
  • Bran Crisp Bread
  • Healthy Life Hot Dog Buns
  • Thomas Light Muffins

Category Approved Sweeteners

  • Stevia
  • Splenda
  • Monk Fruit
  • Xylitol

Category Approved Beverages

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

Category Cheese

  • Fat Free Feta Cheese
  • Kraft Fat Free Cheese
  • Borden Fat Free Cheese
  • Cabot Extra Light Cheese
  • Laura Lynn Fat Free Cheese
  • Kroger Brand Fat Free Cheese
  • Lifetime Fat Free Cheese

Category 1 Protein Milk

  • Fat Free Fair life Milk
  • Kroger Carbmaster Milk
  • Hemp Milk
  • Category 1 Breadings/Flours
  • Coconut Flour
  • Carbquik Flour
  • Bob Red Mills TVP
  • Almond Flour
  • Category 6 Cereals
  • Kashi Go Lean Original
  • Kay’s Natural Cereal
  • HI Lo Nutritious Living

Condiment Category

  • Old Bay Seasoning
  • Zero Calorie Butter Spray
  • Cheese category
  • Fat Free Cream Cheese

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.