Food Library

Approved Serving:
n/a

Coach Notes:
You may use any 0 calorie sweetener as a freebie, but please limit your use of them to just enough to add a little sweetness. Even though they say 0 calories, 1 serving of these sweeteners is actually just under 5 calories so when you use 10-15 servings a day, you are adding a lot of calories to your day. Remember 0 and 5 calorie beverages and many of the meal replacements and snacks you may have in a day also contain these sweeteners. Be sure to check a conversion chart for how much to use to replace sugar since the amounts are sometimes less for artificial sweeteners.

Best Used For:
Freebies

Approved Serving:
Macros based on 125 g serving

Coach Notes:
Apples are a great additon to baked chicken or turkey. Fruits are an excellent way to add flavor to a dish. Fruit is more than acceptable in the Shibboleth program, but due to its high sugar content, it will not help boost your fat burning efficiency, but having fruit in your diet is important to your long term health due to all their benefits.

Best Used For:
Low Blood Sugar Snacks

Approved Serving:
Macros based on 1 cup serving

Best Used For:
SNACK

Approved Serving:
Macros based on 1 tbls serving

Coach Notes:
All peanut butters that don't have hydrogenated oil listed as an ingredient are approved.See our approved peanut butter listing to learn how peanut butter can be used as part of a meal.

Best Used For:
SNACK

Approved Serving:
Macros based on 1 tbsp (16g) serving

Best Used For:
Low Blood Sugar Snacks

Approved Serving:
Macros based on 28g serving.

Best Used For:
Breakfast, Lunch, Dinner

Approved Serving:
Macros based on 28g serving.

Coach Notes:
Limit 1 slice that is 100 calories or less! Good for an open faced sandwich, but make sure you combine it with a category 1 and 2 or 7 and 2

Best Used For:
Breakfast, Lunch, Dinner

Approved Serving:
2–8 oz cooked fish fillet. Choose portion based on your meal plan and hunger level.

Coach Notes:
Fish is an excellent lean protein source that supports fat loss while helping maintain muscle mass. Rich in essential nutrients and easy to digest. Choose grilled, baked, broiled, or air-fried preparations whenever possible. Avoid heavily breaded or deep-fried versions during the Fast Track phase.

Best Used For:
Lunch, Dinner, Meal Prep

Approved Serving:
Macros based on 2 tbsp serving

Best Used For:
Condiments

Approved Serving:
Macros based on 1/2 cup serving.

Coach Notes:
You may have up to 50 calories in total condiments per meal

Best Used For:
Condiments

Approved Serving:
Macros based on 4 oz cooked serving.

Best Used For:
Snack, Meal Add-on

Approved Serving:
2-8 oz cooked. Choose the portion size that matches your meal plan requirements.

Coach Notes:
Excellent high-protein option with minimal fat. Supports muscle maintenance while promoting fat loss. Can be used in burgers, tacos, casseroles, chili, soups, and meal prep recipes. Choose 96% lean or leaner whenever possible.

Best Used For:
Lunch, Dinner, Meal Prep

Approved Serving:
Macros based on 1 packet serving

Coach Notes:
Best used for those that do heavy work outs. Helps the body stay hydrated during physical activity Provides a full spectrum of crucial electrolytes for improved electrolyte balance Includes amino acids to help feed your muscles Fuels your body with carbohydrates for energy production and sustained muscle endurance Contains antioxidants to fight free radicals commonly produced during exercise Helps prevent cramping during and after exercise

Best Used For:
"Low Blood Sugar Snacks Vitamins & Supplements"

Approved Serving:
Macros based on 1 packet serving

Coach Notes:
2 packages of cheesesteak pasta is a -3 coach mode meal and meal replacement. 1 package with a category 1 or 7 lean protein is a perfect pairing -3 coach mode meal. Nothing can be added to this meal. You can have 1 package as a snack = 0 WLM

Best Used For:
"Meal Replacement (MR)

Approved Serving:
Macros based on 1 packet serving

Coach Notes:
1 package with a category 1or 7 lean protein meat or 1-3 tbls hemp flakes or hearts is a -3 WLM coach mode meal and perfect pairing. Nothing else can be added to this meal. You can have 1 package as a snack = 0 WLM You can have 1/2 package as a category 3 combined with a category 1 and 2. You can only have 2 packages as a meal replacement in maintenance.

Best Used For:
"Meal Replacement (MR) Perfect Pairing Item (PP)"

Approved Serving:
Macros based on 1 packet serving

Coach Notes:
1 package with a category 1 lean protein meat or 1-3 tbls hemp flakes or hearts is a -3 WLM coach mode meal and perfect pairing. Nothing else can be added to this meal. You can have 1 package as a snack = 0 WLM You can have 1/2 package as a category 3 combined with a category 1 and 2. You can only have 2 packages as a meal replacement in maintenance.

Best Used For:
"Meal Replacement (MR) Perfect Pairing Item (PP)"

Approved Serving:
Macros based on 1 pack serving

Coach Notes:
2 packages as a meal = -3 WLM 1 package with 1/2 cup of egg whites = -3 WLM 1 package with 1 egg or 2 pieces of sausage = -2 WLM 1 package alone as a snack = +1 WLM

Best Used For:
SNACK

Approved Serving:
n/a

Best Used For:
Lunch, Dinner, Meal Prep

Approved Serving:
n/a

Best Used For:
Fruit, Condiment

Approved Serving:
Macros based on 1 cup serving.

Coach Notes:
All fresh leafy greens are a category 2 and freebie. 1/2 - 1 cup is a category 2 serving. If you feel like you need something between meals, a freebie is the best go to so you could also have some of these as a freebie with 0 calorie dressing

Best Used For:
Lunch, Dinner, Side Dish

Approved Serving:
Macros based on 1 cup serving

Coach Notes:
All fresh leafy greens are a category 2 and freebie. 1/2 - 1 cup is a category 2 serving. If you feel like you need something between meals, a freebie is the best go to so you could also have some of these as a freebie with 0 calorie dressing.

Best Used For:
Lunch, Dinner, Side Dish

Approved Serving:
Macros based on 1 handful serving.

Coach Notes:
Any variety of nuts will work. One handful of shelled nuts is a 0 WLM snack and up to 2 handfuls of shelled nuts are a -1 WLM meal. Can use 1 tbsp of nuts as a condiment. For seeds, please see the individual listings for each type in the library. (pumpkin, sunflower, chia, etc) The possibilities are endless Superfoods are an excellent source of protein, healthy fats, and fiber, but they also have a higher amount of carbohydrates than category 2 vegetables. For this reason, they will not boost your metabolic rate, but will not slow it down either. They can help you lose weight as long as it is done in proper combination and other proteins are consumed in your diet as well.

Best Used For:
Snack or a Meal

Approved Serving:
Macros based on 1 oz serving.

Coach Notes:
Any variety of nuts will work. One handful of shelled nuts is a 0 WLM snack and up to 2 handfuls of shelled nuts are a -1 WLM meal. Can use 1 tbsp of nuts as a condiment. For seeds, please see the individual listings for each type in the library. (pumpkin, sunflower, chia, etc) The possibilities are endless Superfoods are an excellent source of protein, healthy fats, and fiber, but they also have a higher amount of carbohydrates than category 2 vegetables. For this reason, they will not boost your metabolic rate, but will not slow it down either. They can help you lose weight as long as it is done in proper combination and other proteins are consumed in your diet as well.

Best Used For:
SNACK

Approved Serving:
Macros based on serving 1/4 cup serving

Coach Notes:
To comply with Phase 4 please choose organic fruits,veggies, whole grains and nuts All other brands and kinds of almonds work for phase 1-3 as long as no sugar has been added.

Best Used For:
Snack or a Meal

Approved Serving:
Macros based on 2 tblsg serving

Best Used For:
Condiments

Approved Serving:
Macros based on 1/2 tbls serving

Best Used For:
Condiments

Approved Serving:
Macros based on 2 tblsg serving

Coach Notes:
Count this as part of your condiment calories

Best Used For:
Condiments

Approved Serving:
Macros based on 2 tbsp serving

Best Used For:
Condiments

Approved Serving:
Macros based on 100g serving.

Coach Notes:
To comply with Phase 4 please choose organic fruits and veggies When a green color, they are known as California green chile, long green pepper, and chile verde. When mature, they turn a bright red and are known as a chile Colorado California red chile. These are very mild chiles that grow to 8 inches in size. Often stuffed or added to salsas. They have a tough skin, but it peels off easily if you first char the chiles over a flame and then steam them in a paper bag for several minutes. Anaheims are available year-round, but they're best in the summer. Follow the bullet-proof shield components in order to have a perfect day. Category 2, Condiment, Gluten-Free, and a Freebie. Notice the color and point value indicate a food that is great for the weight loss phase. Trav

Best Used For:
Lunch, Dinner, Side Dish

Approved Serving:
Macros based on zero, cooked serving.

Best Used For:
Snack, Meal Add-on

Approved Serving:
Macros based on zero, cooked serving.

Best Used For:
Snack, Meal Add-on

Approved Serving:
Macros based on 2-8 oz serving

Best Used For:
Main Dish

Approved Serving:
Macros based on 125g serving.

Coach Notes:
Apples are a great additon to baked chicken or turkey. Fruits are an excellent way to add flavor to a dish. Fruit is more than acceptable in the Shibboleth program, but due to its high sugar content, it will not help boost your fat burning efficiency, but having fruit in your diet is important to your long term health due to all their benefits.

Best Used For:
Fruit, Condiment

Approved Serving:
Macros based on 134g serving.

Coach Notes:
To comply with Phase 4 please choose organic fruits and veggies "Elliptical on a stem" The serving size would be a 1/2 cup with another category II, a category III, or a category V. Add to any stir fry dish is an easy way to get use of this wonderful vegetable. Add it to Shibboleth french toast in the morning for a jump start on your day. These are the vegetables that are the best for you. They are high in fiber and low in calories. These vegetables combined with category I proteins create a perfect meal for boosting your metabolic rate immediately and for continued boosted effects. Continual consumption of category II vegetables is optimal for weight loss and maintained health.

Best Used For:
Lunch, Dinner, Side Dish

Approved Serving:
Macros based on 134g serving

Coach Notes:
To comply with Phase 4 please choose organic fruits and veggies "Elliptical on a stem" The serving size would be a 1/2 cup with another category II, a category III, or a category V. Add to any stir fry dish is an easy way to get use of this wonderful vegetable. Add it to Shibboleth french toast in the morning for a jump start on your day. These are the vegetables that are the best for you. They are high in fiber and low in calories. These vegetables combined with category I proteins create a perfect meal for boosting your metabolic rate immediately and for continued boosted effects. Continual consumption of category II vegetables is optimal for weight loss and maintained health.

Best Used For:
Lunch, Dinner, Side Dish

Approved Serving:
Macros based on 1 bar serving

Coach Notes:
WLM is 0 if having as a snack

Best Used For:
SNACK/ Meal replacement

Approved Serving:
Macros based on 1 bowl serving

Coach Notes:
These are approved but use sparingly and only on occasion. They are a little high in saturated fat but as long as you stick to the bullet proof shield you should be ok to have Atkins meals from time to time. Some are high in fiber so that is good, just a little high in fat. These won't hurt you, but may not help you.

Best Used For:
Meal Replacement (MR)

Approved Serving:
Macros based on 6 bites serving

Coach Notes:
as a meal = -3 WLM or as a snack = 0 WLM; You could add a category 2 veggie if you are having these as a meal if you'd like

Best Used For:
SNACK/ Meal replacement

Approved Serving:
Macros based on 1 bowl serving

Coach Notes:
These are approved but use sparingly and only on occasion. They are a little high in saturated fat but as long as you stick to the bullet proof shield you should be ok to have Atkins meals from time to time. Some are high in fiber so that is good, just a little high in fat. These won't hurt you, but may not help you.

Best Used For:
Meal Replacement (MR)

Approved Serving:
Macros based on 1 scoop serving

Coach Notes:
Nutrition is included for chocolate but all flavors are approved. Nutrition may vary slightly. as a snack = 0 WLM as a meal = -1 WLM

Best Used For:
SNACK/ Meal replacement

Approved Serving:
Macros based on 1 Pizza serving

Coach Notes:
These are approved but use sparingly and only on occasion. They are a little high in saturated fat but as long as you stick to the bullet proof shield you should be ok to have Atkins meals from time to time. Some are high in fiber so that is good, just a little high in fat. These won't hurt you, but may not help you.

Best Used For:
Meal Replacement (MR)

Approved Serving:
Macros based on serving 5.3 oz serving

Coach Notes:
Avocados are a very healthy food. Very high in Omega-3 fatty acids, which have been linked to reducing heart disease and other ailments. But, they are still high in fats. So this must be considered when portioning. Using this in proper combination and portion will not harm efficient fat burning or maintaining metabolism.

Best Used For:
Condiment

Approved Serving:
Macros based on 1/8 tsp serving

Best Used For:
Condiments

Approved Serving:
Macros based on 1 link .

Coach Notes:
BallPark White Meat Smoked Turkey Franks: You may have up to 2 franks. It is best to use only 1 serving of approved bread. For instance, you could use one 50 calorie torilla or a 50 calorie Joseph's pita. Fry your frank in a little MCT oil for added flavor and top with your favorite toppings.

Best Used For:
Lunch, Dinner, Meal Prep

Approved Serving:
Macros based on 1 tbls serving

Coach Notes:
Any brand of Balsamic Viengar will work in recipes, just follow the condiment rules of 2/5/few

Best Used For:
Condiments

Approved Serving:
Macros based on 1 tbls serving

Coach Notes:
You may use up to 50 calories in condiments per serving per meal. This does not meet the 5/2 condiment rule but since there aren't many fat free choices in mayo, we've added it to the library with a +1 WLM. Fat free, if you can find it, is preferred.

Best Used For:
Condiments

Coach Notes:
To comply with Phase 4 please choose organic fruits and veggies Banana's are one of the fruits with the highest amounts of sugar. It is best to save it for maintenance but if you want to have one, you may have 1/2 with a cat 1+2. Portion control is key to having them and not calling the fat bus.

Best Used For:
Fruit, Condiment

Approved Serving:
Macros based on 1 tbsp serving

Coach Notes:
Any BBQ with 5 or less grams of sugar and 2 or less grams of fat per serving is approved. You can have up to 50 calories in total condiments as your condiment portion with a meal.

Best Used For:
Condiments

Approved Serving:
Macros based on 1 tsp serving

Coach Notes:
Most all of the beef boullion cubes will work, just make sure there is no added fats or sugars. Keep calories 5-10 per servings

Best Used For:
Freebies

Approved Serving:
Macros based on 28g serving.

Coach Notes:
To comply with Phase 4 please choose organic fruits and veggies The serving size would be a 1/2 cup with another category II, a category III, or a category V. Bell peppers help liven up any dish, sauteed with onions and mushrooms is an easy way to get your category II's and combine with egg whites for breakfast, add to chicken or turkey for a sandwich or wrap, or use as a interesting side for baked or broiled fish. These are the vegetables that are the best for you. They are high in fiber and low in calories. These vegetables combined with category I proteins create a perfect meal for boosting your metabolic rate immediately and for continued boosted effects. Continual consumption of category II vegetables is optimal for weight loss and maintained health.

Best Used For:
Lunch, Dinner, Side Dish