Phase 1 meal planning and grocery list

CATEGORY 1 LEAN PROTEIN (2-8 OUNCES)

  • Egg Whites
  • Fish
  • Chicken Breast
  • Turkey Breast
  • Pork Tenderloin
  • Boars Head London Broil
  • Dietz and Watson London Broil
  • Boars Head Roast Beef
  • Dietz and Watson Roast Beef
  • Boars Head Lean Ham
  • Dietz and Watson Lean Ham
  • Venison
  • Elk
  • Ostrich
  • 96% Lean Ground Meat
  • Hebrew National 97% Lean Franks
  • Ball Park Fat Free Turkey Franks
  • Kroger Carbmaster Milk
  • Fat Free Fairlife Milk
  • Fat Free Cream Cheese
  • Lifetime Fat Free Cheese
  • Approved Fat Free Cheese
  • Low Fat Cottage Cheese
  • Fat Free Cottage Cheese
  • Greek Plain Yogurt
  • Oikos Triple Zero Yogurt
  • Lightlife Vegetarian Products
  • Hemp Flakes
  • Borden Fat Free Cheese
  • Kraft Fat Free Cheese

CATEGORY 2 FIBROUS CARBS

  • Broccoli
  • Asparagus
  • Green Beans
  • Cabbage
  • Kale
  • Spinach
  • Romaine Lettuce
  • Any Leafy Green
  • Snow Peas in the Pod
  • Okra
  • Cucumbers
  • Cauliflower
  • Brussel Sprouts
  • Sprouts of any kind
  • Mushrooms
  • Dill Pickles
  • Pickled Okra
  • Celery
  • Bell Peppers
  • Sweet Peppers
  • Hot Peppers
  • Squash
  • Eggplant
  • Artichokes
  • Pickled Artichokes
  • Baby Corn
  • Bamboo Shoots
  • Pumpkin
  • Kraut
  • Kimchi

CATEGORY 2 BREADS (100 CALORIES OR LESS*)

  • Nature’s Own Double Fiber Wheat Bread
  • La Tortilla Factory Tortilla 50 cal
  • Joseph’s Flax and Oat Bran Pita 50 cal
  • Joseph’s High Fiber Breads and Flats
  • ThinSlim Foods Zero Carb Bread
  • Thomas Light Muffin 100 Calories
  • Ole Extreme Wellness Tortilla
  • Healthy Life 35 Calorie Bread
  • Healthy Life 45 Calorie Bread
  • UDI’s Millet Chia Bread
  • Julian Bakery Paleo Thin Coconut Bread
  • Flatout Light Original Flatbread
  • Scandinavian Bran CrispBread
  • Sara Lee Delightful 45 Calorie Bread

CATEGORY 3 COMPLEX CARBS (1/4 CUP)

  • Tomatoes
  • Carrots (Freebies)
  • Onions
  • Quinoa
  • Long Grain Brown Rice
  • Steel Cut Oats
  • Lima Beans
  • Green Peas
  • Crowder Peas
  • Black Eye Peas
  • Field Peas
  • Corn
  • 100% Whole Grain Pasta (100 Calories)*
  • 100% Whole Grain Bread (100 Calories)*
  • Ezekiel Bread (1 Slice)
  • Sweet Potato
  • Red Potato
  • White Potato
  • Grits
  • Whole Grain like Amaranth (1/4 cup)

CATEGORY 4 PROTEIN + FAT (2-6 OUNCES)

  • Whole Eggs
  • Dark Meat Chicken
  • Dark Meat Turkey
  • Turkey Legs
  • Rotisserie Chicken w/Skin
  • Drum Stick
  • Chicken Wings
  • 93% Lean Ground Meat
  • Steak
  • Pork Ribs
  • Baby Back Ribs
  • Cabot Extra Light Cheese
  • Full Fat Cottage Cheese
  • Almond Milk ; Unsweetened
  • Turkey Spam
  • Approved Turkey Bacon
  • Approved Turkey Kielbasa
  • Approved Chicken Sausage
  • Approved Jimmy Dean Turkey Sausage
  • Beef Liver
  • Chicken Liver
  • Approved Lightlife Products
  • Approved Gardein Products
  • Hebrew National Lean Beef Bologna
  • Oscar Meyer Light Bologna
  • Approved Bologna
  • Sargento Reduced Fat Cheese

CATEGORY 5 FRUIT

  • Berries
  • Strawberries
  • Blackberries
  • Raspberries
  • Blueberries
  • Apples
  • Oranges
  • Grapefruit
  • Melon
  • Cantaloupe
  • Grapes
  • Plums
  • Peaches
  • Pineapple
  • Bananas
  • Kiwi Fruit
  • Dragon Fruit
  • Raisins
  • Prunes
  • Cranberries

CATEGORY 6 SUPERFOODS

  • Pintos
  • Black Beans
  • Red Beans
  • Kidney Beans
  • Northern Beans
  • Approved Chili
  • Wendy’s Chili
  • Hemp Seeds
  • Hemp Hearts
  • Avocado
  • Refried Beans
  • Pumpkin Seeds
  • Peanuts
  • Almonds
  • Macadamias
  • Walnuts
  • Pecans
  • Sunflower Seeds
  • Pistachios
  • All nuts/Seeds
  • Approved Nut Butters (2 tbsp)
  • Jiff Natural Peanut Butter
  • Nuts N More Peanut Butter
  • Legendary Foods Peanut Butter
  • Better N Peanut Butter (4 tbsp)
  • AtLast! Crunchy Protein Beans

CATEGORY 7 SHELLFISH (2-8 OUNCES)

  • Shrimp
  • Scallops
  • Oysters
  • Mussels
  • Dungenese Crab
  • Snow Crab
  • Any Crab; Not imitation
  • Lobster
  • Clams
  • Snails
  • Crawfish
  • Any Shellfish

BREADINGS FLOURS

  • TVP
  • Coconut Flour
  • Carbquik

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
  • 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
  • Shibboleth High Protein Soups
  • Premier Protein Shakes
  • Shibboleth Protein Bars
  • Shibboleth High Protein Wafers
  • Shibboleth High Protein Meal Replacement Shakes RTD
  • AHS Pancakes
  • Healthwise Oatmeal.

HHF

  • Hemp Hearts
  • Hemp Flakes
  • Hemp Protein Powder

SNACKS

  • Up to 200 calories of popcorn
  • 1 tbsp of approved peanut butter
  • 1 tbsp of approved peanut butter/7 Healthwise Biscotti
  • ChocoRite Peanut Butter Patties; up to 6 pieces
  • ChocoRite Pecan Clusters; up to 6 pieces
  • Up to 200 caloris of Halo Top Ice Cream
  • Up to 200 calories of Arctic Zero Frozen Treat
  • Beanitos Bean Chips
  • Cheddies; Up to 200 calories
  • Carnivore Candy Bacon Jerky; up to 200 calories
  • Jerky; up to 200 calories
  • Healthwise Hot Chocolate; up to 2 servings
  • Bio-Coffee; Up to 2 servings
  • Evolve Plant Based Protein Bars
  • Kind Bar Plus
  • Double Bites
  • Healthwise Chips
  • Shibboleth Frozen Yogurt Mix
  • Quest Chips
  • Fiber Gourmet Thinnables; any flavor
  • AHS Cinnamon Crisp Cereal; 1 package without milk
  • AHS Cocoberry Cereal; 1 package without milk
  • Nuts/Seeds; up to 200 calories
  • Shibboleth High Protein Wafers; Like a sugar wafer
  • Healthwise High Protein Soups; Up to 2 packages
  • Power Crunch Bar
  • Choklat Bar by Power Crunch Brand
  • KNOW Better Cookie; 1/2 the cookie
  • G-Butter

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

CEREALS (1 UP TO 1.5 CUPS)

  • Kashi Go Lean Original Cereal
  • Kay’s Natural High Protein Cereal
  • Hi Lo Nutritious Living Cereal
  • AHS Cinnamon Crisp Cereal
  • AHS Cocoberry Cereal

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.

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)
  • Cabot Extra Light Cheese (Category 4 Protein + Fat)
  • Sargento Reduced Fat Cheese (category 4 Protein + Fat)

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

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

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

Wine, Beer, Liquor

  • 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.