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
- Whole Egg
Category 2
Fibrous Carbs
- Broccoli
- Asparagus
- Squash
- Cucumbers
- Peppers
- Okra
- Jicima
- Green Leafy Vegetables
- Cabbage
- Brussels
- Brancrsip Bread
- Green Beans
- Cauliflower
- Shibboleth High Protein Brown Bread
- Proti Toast
- 50 calorie serving of any approved bread
- Ezekiel Bread; 1 slice
- Mushrooms
- Miracle Rice
- Know Better Croutons
- Know Better Thins
- Celery
- Thomas Light Muffins
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
- 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
- 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
- fava beans (At Last Brand)
- Fat Free Beef Bullion/Broth
- G Butter
- Almonds
- Pistacios
- Refried beans
- Approved Peanut Butter; 2 tbsp
- Hummus
- Avocado
Snacks
- Bio-Coffee
- Healthsmart Peanut Butter Patties
- 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 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 but only 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
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
- McDonalds ~ Quarter Pounder on your own bread
- Mexican Restaurant ~ 3 Soft Chicken Tacos/Use own tortilla
- 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
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
- 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.
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.