Animal (A)
- Fish
- Chicken
- Turkey
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Steak
-
Pork
-
Venison
-
Elk
-
Bison
-
Steak
-
Ham
-
Lamb
-
Shrimp
-
Crab
-
Crawfish
-
Oysters
-
Scallops
-
Mussels
-
Clams
-
Squid
-
Octopus
- Eggs
- Egg Whites
-
Egg Whites International (Milk Replacement)
Animal (B)
- 96% Lean Ground Meat
-
93% Lean Ground Meat
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97% Lean Hebrew National Franks
-
Bacon
-
Sausage
Plants
- Broccoli
- Asparagus
-
Green Leafy Vegetables
-
Bell Peppers
-
Peppers
-
Cucumbers
-
Squash
-
Okra
-
Jicama
-
Cabbage
-
Brussels
-
Sprouts
-
Cauliflower
-
Mushrooms
-
Celery
-
Green Peas in Pod
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Hemp Hearts
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Hemp Flakes
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Very Sweet Hemp Flakes
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Hemp Crumbles
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Tomato
-
Carrots
-
Onion
-
Quinoa
Beans/Peas
- Pintos
-
Black Beans
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Red Beans
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Fava Beans
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Refried Beans
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Lima Beans
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Northern Beans
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Butter Beans
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Crowder Peas
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Black Eye Peas
-
Green Peas
Nuts/Seeds
- Almonds
-
Peanuts
-
Macadamia nuts
-
Walnuts
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Cashews
-
Pumpkin Seeds
-
Pistachios
Fruit
- Berries
- Apples
- Oranges
- Grapefruit
- Cherries
- Plums
- Grapes
Cooking Oils/Sprays
- Zero Drag 100% MCT Oil
- Parrillo Captri MCT Oil
- NOW Nutrition MCT Oil
- Coconut Oil
- Ghee Butter
- Hemp Oil
- Pam Cooking Spray
- Water
- Bullion
- Fat Free Broth
- Any seasoning or spice with low to no calories
- Anything with zero calories
Approved beverages
- Water
- Advocare Spark
- Black Coffee
- Unsweetened Tea
- Celsius
- Any zero or near zero calorie beverage
Bread
- Joseph’s High Fiber (50-100 Cal)
- Shibboleth High Protein Brown Bread (2-3 Slices)
- Brancrisp Bread (Freebie)
- Thin Slim Foods Bread (2 Slices)
- Julian Bakery Breads (2 Slices)
- La Tortilla Factory 50 Calorie Tortilla (1 Tortilla)
- Any Apporved bread but only 50 calories (1 Tortilla)
- Proti Parisien Toast
Milk
- Kroger Carbmaster Milk
- Fat Free Fairllife Milk
- Ripple Brand Milk
Cheese
- Lifetime Fat Free Cheese
- Sargento Reduced Fat Cheese
- Fat Free Cheese; Laura Lynn, Kraft, Any
- Cabot Extra Light Cheese
Dairy
- Low Fat Cottage Cheese
- Fat Free Cottage Cheese
- Greek Plain yogurt
- Oikos Triple Zero Yogurt
- Quark Yogurt
Breadings/Flours
- TVP
- Coconut flour
- Carbquick flour
- Almond flour
Cereal
- Kashi Go Lean Original
- Kay's Natural Cereals
- Hi Lo Nutritious Living Cereals
- AHS Ad vanced Health Systems Cereals
Sweeteners
- Stevia
- Splenda
- Monk Fruit
- Xylitol
Infirmary Low Blood
Sugar or Mental Weakness
- Bio-Coffee
- Advocare Rehydrate
- Peanut Butter and Company; 1 tbsp
- Approved Kind Bar Plus
- Evolve Plant Based Bar
- 1/2 up to 1 Grab the Gold Snack Bar
- Any approved cereal
- Apple
- Melon (1 Cup)
- 1/2 Banana
Pasta
- Explore Cuisine Pasta
- Thin Slim Foods Pasta
- Know Better Foods Pasta
- Miracle Noodles
Snacks
- Healthwise Chips
- Quest Chips
- Grab the Gold Snack Bar
- Double Bites Chips
- 13 Beanitos
- Power Crunch Bar
- Bio-Coffee
- Healthwise Hot Chocolate
- Healthwise High Protein Soup
- Popcorn; Up to 200 Calories
- 1/4 Cup Ole Mexican Cheese with Asparagus
- 1/4 Cup Hummus with Asparagus or Carrots
- Arctic Zero
- Halo Top
- Nuts/Seeds
- Approved Bar; 200 calories or less
- Approved Shake; 200 calories or less
- Chocorite Peanut butter Patties
- Chocorite Pecan Clusters
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
- chicken-caesar-salad-3/"> 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
Frozen MR
- Healthy Choice Simply Steamers - Grilled Chicken Pesto & Vegetables
- Healthy Choice Simply Steamers - Grilled Chicken & Broccoli Alfredo
- Healthy Choice Simply Steamers - Chicken & Vegetable Stir Fry
Wine, Beer, Liquor
- Red Wine; 5-10 ounces
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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
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*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.