full BELLY BURNING MEAL PLANNER for men

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2 Table of Contents Welcome 3 Quick Start Guide How it Works 5 The Belly Burning Foods 8 Meal Planner 9 Special Substitutions 10 Belly Burning Meal Plan Breakfasts 12 Lunches 13 Dinners 14 Snacks & Treats 15 Thank You 16 Notice: The information given here is designed to help you make informed decisions about your body and health. The suggestions for specific foods in this program is not intended to replace appropriate or necessary medical care. Before starting any diet or exercise program, always see your physician. If any recommendations given in this program contradict your physician s advice, be sure to consult him or her before proceeding.

Welcome From the desk of Jorge Cruise Dear Friend, I m glad you are here! You are taking a step forward in bettering your health and for that, you should be very proud!

As a man, one of the biggest struggles can be losing the weight in the places you want (for most it s in the stomach).

Whether that is the case or you have a bit more weight to lose, I want to help you get to your goal, as well as help you have more energy, feel better in your clothes, and be

3 I have created a meal plan for you that allows you to still eat Tiny and Full meals that will keep you full on fewer calories, but will also help target belly fat!

3 Welcome From the desk of Jorge Cruise Dear Friend, I m glad you are here! You are taking a step forward in bettering your health and for that, you should be very proud! I am so happy to be sharing with you your custom Belly Burning Plan designed to help you lose up to 1 lb. of belly fat per day! As a man, one of the biggest struggles can be losing the weight in the places you want (for most it s in the stomach). You may be looking to just lose those last few pounds so that your abs can really pop. Whether that is the case or you have a bit more weight to lose, I want to help you get to your goal, as well as help you have more energy, feel better in your clothes, and be as healthy as you can be. 3 I have created a meal plan for you that allows you to still eat Tiny and Full meals that will keep you full on fewer calories, but will also help target belly fat! I am going to begin by giving you a quick start guide to Tiny and Full in case you are not familiar with the program yet so that you can learn all about how to eat the Tiny and Full way. I ll also teach you how to customize the plan even further to fit you and your needs! Then, I ll share with you your Belly Burning Meal Plan! I am so thrilled that you are here and that I have the opportunity to share this message with you. My hope is that this short guide will encourage you to look and feel your best! Enjoy! Your Coach,

4 Q uick Start Guide

5 How Tiny and Full Works Cut Calories, Lose Weight It s as simple as that. When it comes to weight loss, it really doesn t matter how you slice away the excess calories reduce your intake and you ll drop the pounds. There are no promises of great health here because technically if you stay under your daily caloric allotment by just eat Twinkies and Snickers bars, you can lose weight, but you probably won t be in the best overall health. However, when you boil it down to strictly weight loss and moving the needle on the scale down, cutting calories is the key. Here s a quick reference chart to choose your calorie level based on your current weight. This is how you customize weight loss for you. You may need to adjust your calorie level as you lose weight. 5 Fill Up On Fewer Calories So weight loss comes down to cutting calories, but cutting calories generally means one thing HUNGER! That is where the magic of eating high volume, low calorie, belly burning foods comes into play. The term calorie density is used to describe how foods vary in the number of calories they pack into each bite. Calorie density refers to the number of calories (or the amount of energy) contained in a gram of food. Foods with a lower calorie density provide fewer calories per gram than foods with a higher calorie density. Basically, for the same amount of calories, you can eat a larger portion of a food that is low in calorie density

Here s a visual example to help illustrate this: 1 chocolate chip cookie (100 calories) or 1 1/4 cup blueberries (100 calories) 6 You can calculate the calorie density of any food.

6 than of a food that is high in calorie density, especially when you eat the right belly burning foods that are low in calorie density. This is the key to being Full (not stuffed, just satisfied and not left feeling hunger pangs). Here s a visual example to help illustrate this: 1 chocolate chip cookie (100 calories) or 1 1/4 cup blueberries (100 calories) 6 You can calculate the calorie density of any food. Simply turn to the nutrition label of any package of food in your kitchen (or look up non-packaged items on calorieking. com), and look for the serving size and the calories per serving. Let s consider a 5-ounce single serving of plain, nonfat Greek yogurt. The serving size in grams is 130, and the calorie per serving is 90. To calculate the calorie density, divide the calories per serving by the grams per serving. Here, 90 divided by 130 is.69, meaning that the calorie density of this yogurt is.69. Calories per serving Grams per serving = Calorie density per serving or =.69 Plant-Based Until Lunch When you start off your day by eating the most powerful, healing, and cleansing foods, you ll set the stage for success all day long. Eating 100% plant-based is one of the healthiest and most healing diets available all by relying on plant-based foods and reducing your intake of animal protein. Unfortunately, this lifestyle misses some

7 vital nutrients that come from eating a more balanced diet, particularly B12, and the majority of people find that eating strictly plant-based foods is too rigid, limits options too drastically, and ultimately is not sustainable long term. Still, I want you to eat plants. But that doesn t mean that you have to eat this way all day long for the rest of your life. You can actually get all the benefits of a 100% plant-based lifestyle on a part-time basis. The solution is to only be plant-based until lunch! By following these eating principles each and every morning, you ll start your day off ahead of the game by nourishing your body with excellent sources of plant-based foods that are also naturally low in calorie density and high in belly burning phytochemicals. You can eat satisfying and full plates, bowls, and cups of food that will lower your overall calories without you ever feeling hungry or deprived. Being plant-based in the morning is like giving yourself a daily detox. You ll cleanse your body each morning and then continue to eat a healthy balanced diet throughout the rest of the day by incorporating animal-based foods. You really can optimize your health and happiness and be Tiny and Full by front-loading your morning with fruits and veggies. Focus on Belly Burning Foods This last and final step is really that simple. I am going to give you a list of foods that will tell your body to start belly burning, and all you have to do is incorporate them into the first 3 steps! These foods are high in certain phytochemicals, phytochemicals are what make up antioxidants, and by eating these foods you can actually target belly burning. Now, all plant based foods contain phytochemicals, thats the phyto part, but I am only going to suggest ones that are have a high concentration of specific phytochemicals that have been scientifically linked to abdominal weight loss. See the next page for my top Belly Burning Foods 7 When all else fails, just follow this formula. 1. Keep calorie density low. 2. Eat 100% plant-based in the morning, and incorporate more belly burning plantbased foods throughout the day while also adding back animal-based foods. 3. Keep all meals to 300 calories. 4. Keep all snacks to 100 calories, unless you fall into a higher calorie level. 5. Stay within your personalized calorie allotment.

8 The Belly Burning Foods FRUITS VEGGIES DRINKS TREATS 8

Your Belly Burning Meal Planner I have provided you with a simple eating plan to guide you toward the types of food you should eat to help you burn up to 1 lb. of belly fat a day!

9 Your Belly Burning Meal Planner I have provided you with a simple eating plan to guide you toward the types of food you should eat to help you burn up to 1 lb. of belly fat a day! I ve given you some simple toss together meals for breakfast, lunch, dinner, and treats. Of course please check with your doctor before starting this, or any, plan to make sure this plan fits your dietary needs. In case you want or need to swap anything out, just be aware of your calories if you make any changes to the meal plan and adjust accordingly. Use these meals all week long. A big key to success is to automate your meals. I ve recommended this for years and it truly helps. Make batches of all these meals ahead of time and you are set for the week (because as you will notice, not every meal is unique each day - they repeat throughout the week)! No thinking...just success and weight loss! Remember this chart? 9 This is how we customize weight loss for you. I ve chosen the meal plan that is best suited to burn belly fat, but we still need to make sure you are eating the right amount of calories per day. Use this chart to find your daily calorie limit. You may need to adjust your calorie level as you lose weight. Now, the meal planner you will find in the next few pages is set for 1,200 calories. But don t worry, if you fall into a higher calorie goal, it s easy to adjust the plan for you. Simply increase snack sizes to start. That s an easy way to get more calories. From there, try doubling portions of veggies or increasing your protein portions. Use tools like calorieking.com to find the calories of the foods you are increasing.

Special Substitutions For those of you with certain dietary restrictions - whether you have made certain lifestyle choices or are restricted due to other various health reasons - here are my

10 Special Substitutions For those of you with certain dietary restrictions - whether you have made certain lifestyle choices or are restricted due to other various health reasons - here are my recommendations and top substitutions for those who are looking for gluten-free, dairy-free, or seafood-free options. Just remember to compare calorie values as some of these substitutions (even protein substitutions) can actually be higher in calories. Top Brands: Rudi s Gluten Free Bakery, Bob s Red Mill, Boar s Head, Applegate Farms, So Delicious, Tofutti, General Mills, Udi s. Tips: There are many foods that do not naturally contain gluten - like some meats and cheeses, however, often the way they are processed will change that. Make sure to check labels, especially if you are allergic to gluten. 10 Top Brands: So Delicious, Daiya Foods, Almond Breeze, Tofutti, Earth Balance, Oroweat Whole Wheat English Muffins, Go Veggie! Tips: Check labels for casein or sodium caseinate. Casein is a milk protein that is used in some soy cheese and other soy products. Also, be mindful that lactose free does not mean dairy free, so make sure to read labels carefully. Tips: It is easy to swap any protein for another protein without a change in Sugar Calories. If you do not like seafood or are allergic, swap it out for chicken, beef, or any other protein you prefer for that meal. Fish does offer a lot of health benefits, like Omega-3s. Consider taking 3 grams of fish oil supplements so you get those benefits.

11 Belly Burning Meal Plan

yogurt. Pour into a bowl and top with 1/4 cup blueberries, 1/4 cup raspberries, and 1 tsp pepitas seeds.

12 Breakfast Options Dig in! Berry Delicious Bowl Blend together 1 cup almond milk, 1/2 frozen medium banana, 1 cup frozen mixed berries and 1 tbsp coconut yogurt. Pour into a bowl and top with 1/4 cup blueberries, 1/4 cup raspberries, and 1 tsp pepitas seeds. TOTAL: 256 calories 12 Chocolaty Fruit Smoothie In a blender combine 1 cup unsweetened almond milk, 1 small frozen banana, 1/2 cup frozen strawberries, 1 scoop chocolate protein powder, 8 raw almonds, and 3 ice cubes. Blend until smooth. TOTAL: 278 calories

13 Lunch Options Let s eat! Very Berry Salad In a bowl layer 1 cup baby kale, 1 cup spinach, 1/2 cup sliced strawberries, 1/3 cup blueberries, 1 tbsp chopped pecans, 1 tbsp blue cheese and drizzle with 2 tbsp balsamic vinegar. TOTAL: 272 calories 13 Southwest Pasta Salad In a large bowl mix together 1/4 tsp paprika, garlic powder, onion powder, salt and pepper, cumin, chili powder, 1 tsp lime juice, 1/4 cup Greek yogurt, and 1 tbsp cilantro. To this bowl add 1/4 cup cooked pasta, 1/4 cup cooked quinoa, 1/4 cup black beans, 1/4 cup diced tomatoes, 2 tbsp sliced black olives, and 2 tbsp sliced green onions and toss to combine. TOTAL: 225 calories

In a non stick skillet brown 1/4 lb cubed chicken breast about 6-8 minutes or until cooked through. Remove chicken and place on a paper towel lined plate.

14 Dinner Options Buen appetit! Orange Chicken In a bowl mix together 1/4 cup blood orange juice, 1/2 tbsp cornstarch, 3/4 tbsp lowsodium soy sauce 1/4 tsp red pepper flakes and 1 tsp honey and 1/4 tsp blood orange zest, set aside. In a non stick skillet brown 1/4 lb cubed chicken breast about 6-8 minutes or until cooked through. Remove chicken and place on a paper towel lined plate. Stir juice mixture and pour into the chicken pan, cook on medium heat for 1-2 minutes and add 1/2 cup chopped red bell pepper, continue to cook until sauce is slightly thickened. Mix cooked chicken in and serve over 1/4 cup cooked rice. TOTAL: 265 calories 14 Cheesy Bacon Spaghetti Squash In a skillet cook 2 slices diced bacon until the edges start to brown, turn the heat to low and cook until the bacon is crispy. Once the bacon is done turn the heat up to medium and add 1/2 tsp red wine vinegar while stirring and turn the heat back down to low and stir in 1 tsp maple syrup. Add 3 cups of spinach, one handful at a time until all of the spinach is in the pan and slightly wilted, the add 2 cups of cooked spaghetti squash to the pan to combine, top with 1 tbsp goat cheese crumbles. TOTAL: 253 calories

calories 15 TREATS Frozen Yogurt Filled Raspberries Slightly freeze 1/4 cup fat free vanilla Greek yogurt, pipe yogurt into 45 raspberries and

15 Snack & Treat Options Enjoy! SNACKS 1/2 cup frozen grapes with 1/2 cup frozen blueberries TOTAL: 94 calories 1 cup sliced celery with 1 Tbsp. unsalted almond butter TOTAL: 115 calories 1 slice toasted Ezekiel bread with 1 tbsp apple butter TOTAL: 105 calories 1 hardboiled egg TOTAL: 80 calories 15 TREATS Frozen Yogurt Filled Raspberries Slightly freeze 1/4 cup fat free vanilla Greek yogurt, pipe yogurt into 45 raspberries and freeze until the yogurt stiffens up. TOTAL: 88 calories Beer 12 oz. of Amstel Light, Budweiser Select, or Heineken Special Light TOTAL: 99 calories

Thank You! I hope you are pleased with your Belly Burning Meal Plan designed to help men like you target belly fat and reveal the body you ve always wanted!

I also hope the quick start guide will motivate you to continue to change the way you eat and the way you look at food.

16 Thank You! I hope you are pleased with your Belly Burning Meal Plan designed to help men like you target belly fat and reveal the body you ve always wanted! Hopefully you found it is filled with meals, snacks, and treats that fit your lifestyle! I also hope the quick start guide will motivate you to continue to change the way you eat and the way you look at food. Remember to focus on high volume, low calorie foods that will fill you up for less calories! 16 Jorge Cruise is internationally recognized as a leading celebrity fitness trainer and is the #1 bestselling author of over 20 books in 16 languages, with more than six million books in print. To learn more, please visit: All rights reserved 2016 Jorge Cruise Media, Inc.

I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.

Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you