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.