REDEEMED

Category 1
Lean Protein

  • Egg Whites
  • Fish
  • Chicken Breast
  • Turkey Breast
  • Pork Tenderloin
  • Boars Head London Broil
  • Dietz and Watson London Broil
  • Triple Zero Yogurt
  • Greek Plain Yogurt
  • Low Fat Cottage Cheese
  • Fat Free Cottage Cheese
  • 96% Lean or better Ground Meat
  • 97% Lean Hebrew National Franks
  • Fat Free Cheese; Kraft or other
  • Kroger Carbmaster Milk
  • Fat Free Fair life Milk
  • Fat Free Cream Cheese
  • Rotisserie Chicken (White Meat)
  • Canned Chicken Breast (Water)
  • Canned Tuna (Water)
  • Beverly UMP
  • Healthwise High Protein Hot Chocolate
  • Healthwise High Protein Soup
  • Ball Park White Meat Turkey Franks
  • Shibboleth High Protein Brown Bread

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

Category 4
Protein + Fat

  • Any category 1 with added cooking fats
  • Whole Eggs
  • Steak; any cut off the bone
  • Pork; any cut off the bone
  • Any ham; off the bone
  • Reduced Fat Sargento Cheese
  • Cabot Extra Light Cheese
  • 93% lean or better Ground Meat
  • Cottage Cheese
  • Rotisserie Chicken; with skin or dark meat
  • Canned Tuna; in oil
  • Canned Chicken; in oil
  • Turkey Spam
  • Approved Turkey Bacon

Category 6
Superfoods

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

Category 5
Fruit

  • Berries

Category 6
Superfoods

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

Category 7
Shellfish

  • Shrimp
  • Scallops
  • Crab
  • Mussels
  • Clams
  • Oysters
  • Lobster
  • Any Shellfish
  • Canned Shrimp
  • Canned Crab

Breadings Flours

  • TVP
  • Coconut Flour
  • Carbquik

Category 1
Milks

  • Fat Free Fair Life Milk
  • Kroger Carbmaster Milk

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 CrispBread
  • Healthy Life Hot Dog Buns.
  • Thomas Light Muffins
  • Udi's Millet Chia (Gluten Free)
  • Rudi's Gluten Free Tortilla.
  • Shibboleth High Protein Brown Bread.
  • Mission Street Tacos Carb Balance Whole Wheat Tortillas

HHF

  • Hemp Hearts
  • Hemp Flakes
  • Hemp Protein Powder

Snacks

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

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 High Protein Bars
  • AHS Pancakes
  • Healthwise Oatmeal
  • No Cow Bar

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
  • 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.

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)

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

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

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
  • 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.