Beginner Nutrition 
                                         Boot Camp                                                                                                                                                                        
              Dates:                                          
              Optional Start Date: January 16, 2014 at 6:00 pm est. 
               
              Mandatory Start Date:  January 20, 2014 at 12:00 am est.   
               
              Graduation Date:  February 24, 2014 at 6:00 pm est.  
               
              Rules: 
               
                       You must attend each class either in center or online.   
                       There is only 1 Holiday meal allowed each week.  This Holiday Meal must be taken Friday or 
                            Saturday.  The class will vote on which day the Holiday can be taken with the majority vote ruling.   
                       You must check in daily at facebook.com/groups/mysavage or call in the center daily at  
                            678-540-6287  in order to be counted present on Sector 8. 
                       The meal plan must be strictly maintained or you will be considered MIA and assumed dead.  Any 
                            modifications to the meal plan must be approved and signed off via email or facebook.  Answers will 
                            be short Yes or No.   
                       There is no exercising required for beginners. 
                       The beginner meal plan is less restrictive than the advanced boot camp. 
                       You must journal online, on facebook, or on paper.  In order to consider yourself a survivor of Sector 8 
                            you must complete a journal, have 1 holiday meal per week, attend class, and stick to the meal plan 
                            exclusively.   
              Breakfast: Choose one of the following 
                       Proti Hot Chocolate and Ghee (1 tsp)* 
                       Cottage Cheese Toast: 1 Slice of Shibboleth Bread*, Lightly Toasted 1/4 cup of Low Fat Cottage Cheese 1/2 
                            tsp. of Splenda or Stevia*, Cinnamon to taste. Spread cottage cheese over toast. Sprinkle with sugar and 
                            cinnamon. Place under broiler for a few minutes or until bubbly.  
                       Greek Plain Yogurt1 to 1.5 Cups of Greek plain yogurt with Advocare Spark* as flavoring 
                       P28 Cinnamon Toast1 slice of toast - Hit the slice of P28* with 5 Sprays of I Can’t Believe It’s Not Butter spray. 
                            Top with 1 teaspoon of cinnamon and 1 packet of Splenda or Stevia*. 
                       Shibboleth Flat* with fried egg and fat free cheese on top Fry a whole egg and place a slice of Kraft 
                            Fat Free Cheese on top of the egg. Warm Shibboleth flat and place egg and cheese on top.  
                       Shibboleth Approved Shake* 
                         LaBrada Cinnamon Roll* These are great heated in microwave. 
                       P28 Bagel* with 1 Tbsp. Fat Free Cream Cheese and Sugar Free Jelly* 
                       Vitalicious  Pizza*  
                       Quest Bar* 
                       Victory Bar* 
               
               
                   
                   
                  (Additional Breakfast Choices for eating out) 
                   
                    Waffle House (Option 1) 2 Egg Whites Scrambled with cheese and 1 Shibboleth Approved Tortilla 
                   Waffle House (Option 2) 1 Egg White and a Chicken Breast 
                   Kay’s Natural or Nutritious Living Cereal  1.5 Cups with .5 Cup of Skim Milk 
             
            Lunch: 
                    Power Crunch Bar*  
                    7 Biscotti* with 1 TBSP of Peanut Butter or Naturally More* 
                    Egg Salad on 1 slice of Shibboleth Approved Category 2 Bread *2 tbsp reduced fat sour cream, 2 large 
                        eggs, 6 large egg whites, 1 dash pepper, 3 tsp yellow mustard, 1 dash salt, 2 tbsp light mayonnaise, 1/2 cup 
                        chopped celery, 1 tbsp chopped onion     
                        NOTE: YOU MAY HAVE 2-4 TBSP OF THE EGG SALAD IN YOUR SHIBBOLETH APPROVED BREAD OR 
                        BRAN CRISP.  IT IS ALWAYS BEST TO REPLACE BREAD WITH BRAN CRISP WHEN HAVING ANOTHER 
                        CATEGORY I OR IV. 
             
                    Shibboleth Approved Shake* 
                    Small Wendy’s Chili over lettuce and Category 2 veggies only 
                    Grilled Chicken Breast on 1 slice of Shibboleth bread* or approved bread or 1 Approved Tortilla* (you 
                        can always use zero calorie condiments on an approved meal). This one is great for getting caught without a 
                        plan at a restaurant.   
                    Health Wise Spaghetti* or Turkey Chili* 
                      Macaroni and Cheese* 1 Package from Advanced Health Systems (You can add up to 2 slices of Kraft Fat 
                        Free Cheese) 
                    Waffle House 1 Egg and a Chicken Breast 
                    2 Ball Park Fat Free Turkey Dogs  
                        Place 2 Slices of Shibboleth Approved Bread in 1 Teaspoon of MCT Oil Each.  This will add quality calories and 
                        crisp the bread. Use relish or kraut as a condiment if you like.   
             
                    Macaroni Bake 
                        Use 1 Package of Shibboleth Mac N Cheese*.  Prepare.  Next, add 1 Chopped Fat Free Turkey Wiener to the 
                        Mac N Cheese after frying it in pam cooking spray.  Finally add 2 Slices of Kraft Fat Free Cheese to top of 
                        mixture and heat in Microwave for 20 seconds.   
             
                    Pintos and “Rice” 
                        1.5 Cups of Pintos and 1/4 Cup cooked Quinoa* Mixed together 
                        You can add a little Tabasco or even cayenne pepper to spice it up. 
                        Total of 2 cups consumed. 
                         
                    Hot Dog Pizza 
                        1 P28 Bagel* (Only use 1/2 of the Bagel for 1 Pizza) 
                        1/4 Cup of Pizza sauce 
                        1 Ball Park Fat Free Turkey Frank sliced into 1/2 inch pieces 
                        1/4 Cup of Kraft Fat Free Shredded Mozzarella Cheese 
             
                        Preheat oven to 350 degrees. 
                        Spread Bagel with 2 Tablespoons of pizza sauce.  Top bagel with frank slices and sprinkle with cheese.  Place 
                        on baking pan. Bake 10-15 minutes or until cheese is melted.  
                          
             
            Dinner: 
             
                    Grilled Category I Fish with Broccoli or Asparagus 
                    Egg White Omelet with Broccoli and Fat Free Cheese* 
                    Grilled Steak and Peppers - Use 4 Ounces of favorite steak and sauté peppers in MCT.  (You may use 
                        broccoli or asparagus in lieu of peppers) 
                    Mexican Turkey Salad (Category 1+2+5) 3/4 tsp ground cumin, 3/4 tsp chili powder, 1/8 tsp salt, 1/8 tsp ground 
                        red pepper, 16 oz turkey breast, cut into strips 5 oz curly endive, 5 oz romaine lettuce, 4 oz fresh orange 
                        segments, 2 oz chopped purple onion, 1/2 cup cilantro, 1/4 cup lime juice, 3 tbsp MCT* oil, 1/8 tsp salt, 1 small 
                        garlic clove, 1 tbsp fresh orange juice. Place cumin, chili powder, salt and ground red pepper in a bag and 
                        shake to mix. Add turkey to bag and continue shaking to coat turkey. Let marinate for 1-3 hours. Sauté turkey 
                        in lightly coated skillet until golden brown on the outside. Mix endive and romaine with orange segments, 
                        onions, and cilantro then add turkey. Mix lime juice, MCT, salt garlic and orange juice for dressing. Serves 5 
                         
                    MCT Egg, Chicken, or Tuna Salad ¼ cup of either chopped hard-boiled egg whites or diced chicken breast 
                        or tuna in water.  
                        Dressing:  1 Tablespoon MCT* mayonnaise, 1 squirt prepared mustard, 1 Tablespoon chopped celery or pickles, 
                        1/4 teaspoon dried onions (optional). Mix ingredients. Serve on bran crisp bread or a bead of lettuce. This is 1 
                        servingMCT Oil Mayonnaise: 3 Tablespoon of fat free cream cheese, softened 1/4 teaspoon prepared mustard     
                        1 1/2 Tablespoon Bragg’s Apple Cider Vinegar*, 1/4 tsp salt, 1/4 cup MCT Optional: Add 1/2 tsp of Splenda.  If 
                        thinner mayonnaise is desired, add 2 teaspoons water.  Using a mixer or hand blender, combine fat free cream 
                        cheese, mustard, vinegar, and salt. While blending, slowly pour in MCT until combined. Makes: 1 Cup  
                    Health Wise Spaghetti* 
                    Macaroni and Cheese*  1 Package from Advanced Health Systems (You can add up to 2 slices of Kraft Fat 
                        Free Cheese) 
                    Waffle House 1 Egg and a Chicken Breast 
                    Vitalicious Pizza*  
                   
                    Sauerkraut and Meat 
                        3 Cups of drained sauerkraut 
                        1 Pound of cooked chicken breast 
                        1 pounds of light life sausage 
                        4 tablespoons of MCT* Oil 
                        ¼ Cup of Beef Broth 
                        3 tablespoons of unsweetened tomato puree 
                        2 cups of chopped onion 
                        1 cup of soy vodka (Brand is called 3) 
                        ½ Cup of white wine 
                        Allspice 
                         
                        Preheat oven to 350 degrees. Wash and drain kraut. Heat MCT Oil in skillet.  Add chopped onions, sauté until 
                        golden.  Add beef stock, soy vodka, white wine, and tomato puree.  Mix well and let it simmer for 5 minutes.  
                        Put layer of kraut in heavy casserole dish.  Place some meat on top.  Repeat until all kraut and meat has been 
                        used.  Pour beef stock, soy vodka, etc. mixture on top of kraut and meat.  Cover and bake at 350 degrees for 
                        around 2 hours.  Eat on a 6-8” portion control plate. 
             
             
                    Stuffed Peppers 
                        6 of your favorite peppers (poblano, bell, jalapeño).  I like poblano. 
                        Salt and pepper 
                        1 pound of 99% Lean Ground Turkey Breast 
                        ½ cup onion 
                        1 can diced tomato (14.5 ounces) 
                        1 teaspoon of Worcestershire sauce 
                        ¼ cup Cooked Quinoa 
                        ¾ cup of Water 
                        2 cups of Kraft Fat Free Shredded Cheese 
         2 cans of condensed tomato soup (10.5 ounces) 
         1 can water as needed 
         2 tablespoons of parsley is optional 
          
         Preheat oven to 350 degrees F. 
         Bring a large pot of water to boil. Cut the tops off of the peppers and remove the seeds. Cook peppers in 
         boiling water for 5 minutes, turning at 3. Drain. 
         Put peppers in baking dish topside up. Sprinkle insides with salt and pepper. Set Aside. 
         In a large skillet, brown 1 lb lean ground turkey and chopped onions for 5 minutes or until turkey is completely 
         cooked.  Drain off excess fat, if any. Return turkey and onions to pan. Add salt & pepper to taste. Stir in diced 
         tomatoes, ¼ cup uncooked quinoa, 3/4 water and Worcestershire sauce. Simmer 15 minutes or until quinoa is 
         tender. Remove from heat. Cool until lukewarm and add 1 cup of fat free cheese. 
         Stuff each pepper with the turkey/cheese mixture. In a medium sized bowl mix the tomato soup with enough 
         water to make gravy consistency. Pour over the top of the peppers. Top with the remaining 1-cup of fat free 
         cheese. Sprinkle with Parsley flakes. Bake at 350 degrees 25-35 minutes, until heated through and fat free 
         cheese is melted and bubbly.  Delicious.  Depending on the size of the pepper you can have 1-2 as your portion 
         for lunch or dinner.  
      
         Boar’s Head Turkey Sandwich  
         4 Ounces of Cajun Flavored Boars Head Turkey with Lettuce with or without Health Wise Protein Chips* 
      
        Chicken and Vegetables  
        Seasoned Chicken Breast with Veg-all Vegetable Medley 
      
        Chips and Bean Dip 
        RW Garcia Chips* dipped in 1/4-1/2 Cup of Refried Beans 
      
        Mexican Restaurant  
        3 Soft Chicken Tacos but use your own shell, Chicken Soup with No Rice 
      
     Snacks+ 
      
     Proti Hot Chocolate* 
     Bran Crisp Bread* with Skinny Cheese*, Lifetime Cheese*, or Kraft Fat Free Cheese 
     6 Hoodia Curb Bites* 
     Celery with 1 Tbsp of Peanut butter 
     1 handful of nuts 
     Up to 3 packages of Healthsmart Chocolites* 
     1 Cup of Shibboleth Ice Cream* 
     1 Pint of Arctic Zero* 
     Up to 8 ounces of your favorite Wine 
     Up to 2 Light Beers 
     100 Calories of Approved Jerky 
     1 Glenny’s Brownie* 
     2 Packages of Proti Chips* or Healthwise Chips* 
     2 Advocare Spark* 
     1 Choklat Bar* 
      
     +Snacks may only be eaten if lunch is skipped.   
      
      
      
     **PLEASE NOTE ALL ITEMS MARKED WITH ‘*’ ARE AVAILABLE FOR 
     PURCHASE AT THE SHIBBOLETH GROCERY STORE**