Zero Drag

Category 1 Lean Protein (2-8 ounces)

  • Egg Whites
  • Chicken Breast
  • Turkey Breast
  • Pork Tenderloin
  • Boars Head London Broil
  • Low Fat Cottage Cheese
  • Fat Free Cottage Cheese
  • Chobani Greek Plain Yogurt (1/2 up to 1 cup)
  • 97% Lean Hebrew National Franks
  • 96% Lean Ground Meat

Category 2 Fibrous Carbs (1/2 up to 1 cup)

  • Broccoli
  • Asparagus
  • Squash
  • Okra
  • Green leafy vegetables
  • Celery
  • Cauliflower
  • Cucumbers
  • Bell Peppers
  • Hot peppers
  • Sweet Peppers

Category 4 (Protein + Fat) (2-6 Ounces)

  • Eggs
  • Steak; any cut
  • Pork
  • Pork Ribs
  • Spareribs
  • Brisket
  • 93% Lean up to 95% Lean Ground Meat
  • Chicken Wings (4-6 Ounces and no sweet sauces)

Category 6 Superfoods

  • Pintos Beans (1/2 up to 1 cup)
  • Black Beans (1/2 up to 1 cup)
  • Red Beans (1/2 up to 1 cup)
  • Nuts (1-2 handuls)
  • Seeds (1-2 handfuls)
  • Nuts N More PButter (1-2 tbsp)
  • Better N Peanut Butter (1-2 tbsp)

Category 7 (Shellfish)(2-8 Ounces)

  • Crab
  • Oysters
  • Scallops
  • Mussels
  • Clams
  • Shrimp
  • Lobster
  • Escargot
  • Squid
  • Octopus

HHF

  • Hemp Hearts (1-3 tbsp)
  • Hemp Flakes (1-3 tbsp)
  • Hemp Crumbles (Condiment)
  • Sweet Hemp Flakes (1-3 tbsp)
  • Hemp Protein Powder (1 Scoop with 1 Scoop of any other App Shake)

Cooking Fats/ Condiments

  • Pam Cooking Spray
  • Zero Drag 100% MCT Oil
  • 100% MCT Oil
  • Hemp Oil
  • Coconut Oil
  • Ghee Butter
  • Fat Free Beef Bullion/Broth
  • Fat Free Chicken Bullion/Broth
  • If cooking any food with any other oil or fat or eating in restaurant do not include any category 3 or category 5 on the plate while in weight loss mode.

Approved Breading

  • TVP
  • Almond Flour
  • Coconut Flour
  • Carbquik

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 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

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

SNACKS (Up to 1 per day and only for mental weakness)

  • Bio-Coffee: Up to two serving
  • Healthwise or Shibboleth High Protein Hot Chocolate; up to 2 packages
  • Healthsmart Peanut Butter Patties; up to 1 package
  • Healthwise High Protein Soups; ONLY 1 package
  • Shibboleth High Protein Soups; ONLY one package
  • Trio-plex cookie; only 1 cookie

INFIRMARY Low Blood sugar or Mental Weakness

  • Bio-Coffee
  • Advocare Rehydrate
  • Peanut Butter and Company; 1 tbsp
  • Approved Kind Bar Plus

MEAL REPLACEMENTS (Protein/Fiber)

  • Mighty Muffin
  • AHS Cereal; 2 packages with Approved Milk
  • Zero calorie condiments of any type
  • Shibboleth High Protein Hot Chocolate with or without 1 tsp Ghee
  • Healthwise High Protein Oatmeal; 2 packages with or without 1 tbsp of HHF
  • AHS Mac and Cheese with a 2 ounces of a category 1 lean protein
  • AHS Fettuccine with 2 ounces of category 1 lean protein
  • AHS Mac and Cheese with 1-2 tbsp of HHF
  • AHS Fettuccine with 1-2 tbsp of HHF
  • AHS Cheesesteak Pasta; 2 Packages
  • Healthwise Prepackaged microwave meals; Any
  • AHS Cinnamon Crisp Cereal; 2 packages with 1 tbsp of HHF or Sweet Hemp Flakes. Use 1/2 cup of approved category 1 milk.
  • Kay’s Natural Protein Cereals; 1.5 Cups. Add approved category 1 milk.
  • Shibboleth Frozen Yogurt; Mix according to instructions; 2 cups is meal. Taste like snow cream.
  • Hemp Bar; 1/3 of one Hemp Bar is MR.
  • AHS Pancakes; Up to 2 packages with approved zero calorie or sugar free syrup.
  • Know Better Waffle
  • Know Better Doughnut
  • Know Better Doughnut with 1 tsp of G-Butter
  • Quest Bar
  • Oh Yeah One Bar
  • Shibboleth Protein Bar
  • Shibboleth Approved Shake; 250 calories or less
  • Real Good Pizza (Small One
  • Real Good Enchiladas
  • G-Butter; 300 calorie serving is MR
  • Healthwise High Protein Soups; up to two packages as meal
  • Shibboleth High Protein Soups; up to two packages
  • Trio-plex cookies; up to 2 cookies
  • Quest Bars
  • Jimmy Dean Delights Breakfast Sandwich

Restaurants (Keep at 300-500 Calories)

  • 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.

Condiments
(5/2/Few Rule)

  • A1
  • Reduced Sugar Ketchup
  • Mustard
  • Light Italian Dressing
  • Zero Calorie Walden Farms Condiments
  • 25 calorie per serving seasoning packs
  • 25 calorie per serving condiments of any type
  • 15 calorie per serving creamers and sugar subs in coffee
  • Kraft Fat Free Mayo
  • Know Better Foods Croutons up to 50 calories with meal
  • Know Better Foods Cracker Thins
  • Salt
  • epper
  • Zero calorie condiments of any type
  • Know Foods Pancake Syrup
  • Walden Farms Calorie Free Pancake Syrup
  • Sugar Free Pancake Syrup
  • Any BBQ sauce with less than 25 calories in a serving.
  • Stubbs Original BBQ sauce
  • Stubbs Mop N Sauce
  • Tabasco Sauce
  • Berries; Palm Full only

Everyday Shibboleth Approved Quick Budget Friendly Meals