Water
~ Please drink 1/2 gallon of water each day. You can have more but please get in at least 1/2 gallon of water each day. You can also have any other zero calorie or near zero calorie beverage. Examples: Sprite Zero, Diet Mountain Dew, Crystal Lite, Advocare Spark, Unsweet Tea, Black Coffee, etc.
Journal
~ Please journal. If you bite it, you write it. Existing Shibboleth members please continue to journal online. If you are not a Shibboleth member this link has a downloadable one week journal page attached. Please use it to record all meal and beverage consumption. Feel free to also post it in the REDEEMED facebook group support for help and accountability.
Food Combinations
~ I will be taking a deep dive with each member into the subject of food combining in order to control insulin and in order to target and remove unwanted body fat. If you are an experienced Shibboleth member please stick with the red and yellow food combinations the first few days. If you do not have a grasp of Shibboleth style food combining then please stick with the simple meal ideas below during your first few days.
Portions
~ Please use a 6-8” plate when eating your meals. The links below provides an example of a portion container that many of our members use with the Shibboleth lifestyle.
Please consume up to three meals each day. The meals should be the correct food combination and the correct portion. If you are still hungry after consuming three meals then employ self-discipline until the next day. If you aren’t hungry and don’t require three meals then skip a meal.
You can do anything for a day or two. Hang in there the first few days while I spend each day teaching you more and more about our amazing and healthy lifestyle.
Timing
~ Please try to consume up to three meals at least six hours apart each day when possible.
Bless the name of the Lord
~ Commit the next 4 weeks to Him and watch what happens!
Breakfast Options:
Any red column combination
Any yellow column combination
Egg White Omelet with Spinach; optional approved cheese
An Approved Protein/Meal Replacement Shake
An Approved Protein/Meal Replacement Bar
Mighty Muffin
Cereal from the provided list; 1 serving with approved milk from the list
Two Scrambled Eggs with or without 1 serving of approved bread from the list
Approved Peanut Butter Sandwich; Approved Peanut Butter with up to 2 slices of approved bread. You may use sugar free jelly if desired.
Lunch Options:
Any red column combination
Any yellow column combination
Chick Fil A Grilled Chicken Nuggets with a side salad; light Italian dressing or Shibboleth approved dressing only.
Wendy’s Chili with or without a side salad; Place chili over salad if desired.
Approved deli meat with approved bread; Make approved sandwich with approved condiments
Approved Peanut Butter Sandwich; Approved Peanut Butter with up to 2 slices of approved bread. You may use sugar free jelly if desired.
Dinner Options:
Any red column combination
Any yellow column combination
Chick Fil A Grilled Chicken Nuggets with a side salad; light Italian dressing or Shibboleth approved dressing only.
Wendy’s Chili with or without a side salad; Place chili over salad if desired.
Approved deli meat with approved bread; Make approved sandwich with approved condiments
Grilled Chicken Salad; Grilled Chicken and category 2 veggies with approved dressing only
Snacks/Freebie:
Please avoid snacks and freebies until further instructions.
Exercise:
We always recommend that an individual attempt compiling and logging 10,000 steps each day. This is not a requirement but a strong suggestion.
