21 DAYS, 21 FOODS, 21 POUNDS

Category 1, 4, 7

    CATEGORY 1-LEAN PROTEIN

  • 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
  • Kroger Carbmaster Yogurt
  • Fat Free Cream Cheese
  • CATEGORY 7- SHELLFISH

  • Shrimp
  • Crab (No imitation Crab)
  • Lobster
  • Oysters
  • Clams
  • Crawfish
  • Scallops
  • Mussels
  • Any Shellfish
  • CATEGORY 4- PROTEIN PLUS FAT

  • Cabot Extra Light Cheese
  • Reduced Fat Sargento Cheese
  • Whole Egg

Category 2
Fibrous Carbs

  • Broccoli
  • Asparagus
  • Squash
  • Cucumbers
  • Peppers
  • Okra
  • Jicima
  • Green Leafy Vegetables
  • Cabbage
  • Brussels
  • Green Beans
  • Cauliflower
  • Cat 2 Bread

  • Brancrsip Bread
  • Mushrooms
  • Miracle Rice
  • Celery
  • Shibboleth High Protein Brown Bread
  • 50 calorie serving of any approved bread
  • Ezekiel Bread; 1 slice
  • Thomas Light Muffins

Breadings Flours

  • TVP Cat 1+2 - Cat 1+2
  • Coconut Flour - Cat 2
  • Carbquik - Cat 2

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
  • Atkins Bar
  • Pure Protein Bars
  • Premier Protein Bars
  • Healthwise High Protein
  • Shibboleth High Protein Soups
  • Premier Protein Shakes
  • Shibboleth High Protein Bars
  • Shibboleth High Protein Meal Replacement Shakes RTD
  • AHS Pancakes
  • Healthwise Oatmeal

HHF

  • Hemp Hearts
  • Hemp Flakes
  • Hemp Protein Powder

Category 6
Superfoods

  • Avocado
  • Pintos Beans
  • Black Beans
  • Red Beans
  • Pumpkin Seeds
  • G Butter
  • Almonds
  • Pistacios
  • Refried beans
  • Approved Peanut Butter; 2 tbsp
  • Hummus
  • Avocado

Snacks

  • Bio-Coffee
  • Healthsmart Peanut Butter Patties
  • Healthsmart Pecan Clusters
  • Halo-Top Ice Cream
  • Arctic Zero Ice Cream
  • Shibboleth Ice Cream Mix
  • 13 Beanitos
  • High Protein Jello
  • High Protein Pudding
  • Doube bites
  • Kind Plus Bar
  • Sugar Free Popcicles
  • Quest Chips
  • Evolve Plant Based Protein Bars
  • CocoRinga Moringa Hot Chocolate

Category 3
Complex Carbs

  • Tomatoes
  • Carrots(Freebies)
  • Onions
  • Quinoa
  • Lima Beans
  • Green Peas
  • Udi's Millet Chia (Gluten Free)
  • Rudi's Gluten Free Tortilla.
  • Shibboleth High Protein Brown Bread
  • Any approved bread 50 calorie portion

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

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
  • 1/2 Portion Taco Salad without chips and sour cream
  • 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.

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

Cereals
(1 up to 1.5 Cups)

  • Kashi Go Lean Original
  • Kay’s Natural Cereal
  • HI Lo Nutritious Living

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)

Category 2 Breads
(Less is Best)

  • 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
  • Udi's Millet Chia (Gluten Free)
  • Rudi's Gluten Free Tortilla.
  • Shibboleth High Protein Brown Bread.

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

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.