quickstart guide
Quick,
Slim
Paleo
QUICKSTART
GUIDE
HOW IT WORKS
Since the Paleo movement started, the theory of eating like our cave man ancestors
was supposed to bring the world back to health. However, the latest findings show
that foraging for berries and eating roots can still lead to health problems and
weight gain. Quick Slim Paleo shows you exactly what foods will be optimal for
health, energy and weight loss while helping you make delicious choices for each
meal of the day. Get ready to see Paleo in a new light.
This Quick-start Guide will give you the basic introduction to eating Paleo. My
plan, The 100, is a good stepping stone to this way of eating. But, we are going to
take it one step further.
Paleo is a great anti-inflammatory diet. However, many things that are considered
Paleo are also high in Sugar Calories. I am going to teach you how to eat Paleo,
but do it the right way.
If you’ve followed my plans before, you will notice some of the things I have allowed
you to eat don’t work for Paleo - dairy, alcohol, etc. I still have my regular meal
plans based off of eating 100 Sugar Calories or less, but I invite you to step into
Paleo with me and I will show you how.
The best part is that I will help make Paleo fun and delicious. You won’t just be
eating chicken and veggies, you’ll be eating pizzas, pastas, sandwiches, and
more! Featuring my Paleo Swaps you will LOVE the food you eat. Go from plain
to amazing!
My Paleo
Plain Paleo
Keep your eye out for more Paleo Swaps, meals, and
information coming soon!
Transmitting or copying of the Licensed Materials is prohibited © www.JorgeCruise.com 2014; Page 2
DAY 1 MEALS
BREAKFAST
Breakfast Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein
powder, 2 tsp. Jorge Cruise unflavored fiber, 8 oz. of unsweetened almond or
coconut milk (can be the blend of unsweetened coconut/almond milk), and ice.
You may also have coffee with almond milk.
(Freebie)
Probiotic +: Take 1 daily
SNACK
1 hardboiled egg or 1 Paleo Bar (www.JulianBakery.com/JorgeCruise)
(Freebie)
LUNCH
Bruschetta Chicken Paleo Wrap: In a bowl, mix together 1/2 sliced tomato, 1/4
chopped cucumber, 1/2 tsp. chopped fresh basil, 1/2 tsp. extra virgin olive oil, and
1/4 tsp. balsamic vinegar. Add 3 oz. chopped grilled chicken breast. Put everything
into a Paleo Wrap (www.JulianBakery.com/JorgeCruise) or see Wrap Recipe in
the resources section below.
(Freebie)
SNACK
2 slices organic turkey
(Freebie)
DINNER
Signature Steak with Mashed Potatoes: Heat 1 Tbsp. olive oil and sauté 1/4 cup
chopped onion. When onions are tender, add 1/2 cup chopped mushrooms. Plate
3 oz. grilled steak with mixture on top and serve with 1 cup “mashed potatoes”
(see recipe in resource section below).
(Freebie)
TREAT
1 Tbsp. cacao nibs (see Resources)
(16 Sugar Calories)
OPTIONAL NIGHTTIME SNACK
If you are hungry and need help conquering the night, 20g of protein can help curb hunger.
Protein Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein, 8 oz. of
unsweetened almond or coconut milk (can be the blend of unsweetened coconut/
almond milk), and ice. (Freebie)
Transmitting or copying of the Licensed Materials is prohibited © www.JorgeCruise.com 2014; Page 3
DAY 2 MEALS
BREAKFAST
Breakfast Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein
powder, 2 tsp. Jorge Cruise unflavored fiber, 8 oz. of unsweetened almond or
coconut milk (can be the blend of unsweetened coconut/almond milk), and ice.
You may also have coffee with almond milk.
(Freebie)
Probiotic +: Take 1 daily
SNACK
5 cucumber slices or 1 Paleo Bar (www.JulianBakery.com/JorgeCruise)
(Freebie)
LUNCH
Deviled Eggs: Boil 3 eggs. Peel each egg and split down the middle lengthwise.
Gently scoop out the yolks and mix them in a bowl with 2 Tbsp. Paleo mayonnaise
(see Resources), 1 Tbsp. Annie’s Naturals Organic yellow mustard, slivers of
onion, and celery. Fill the crevice of the egg whites with the mixture and top off
with paprika.
(Freebie)
SNACK
1/4 cup almonds
(Freebie)
DINNER
Paleo Pizza: See recipe in resources below.
(26 Sugar Calories)
TREAT
1 Tbsp. cacao nibs (see Resources)
(16 Sugar Calories)
OPTIONAL NIGHTTIME SNACK
If you are hungry and need help conquering the night, 20g of protein can help curb hunger.
Protein Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein, 8 oz. of
unsweetened almond or coconut milk (can be the blend of unsweetened coconut/
almond milk), and ice. (Freebie)
Transmitting or copying of the Licensed Materials is prohibited © www.JorgeCruise.com 2014; Page 4
DAY 3 MEALS
BREAKFAST
Breakfast Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein
powder, 2 tsp. Jorge Cruise unflavored fiber, 8 oz. of unsweetened almond or
coconut milk (can be the blend of unsweetened coconut/almond milk), and ice.
You may also have coffee with almond milk.
(Freebie)
Probiotic +: Take 1 daily
SNACK
1 hardboiled egg or 1 Paleo Bar (www.JulianBakery.com/JorgeCruise)
(Freebie)
LUNCH
Paleo Ham Sandwich: Layer 3-4 slices organic ham, 1 Tbsp. Paleo mayonnaise
(see Resources), 1/3 cup mixed greens, and 4 fresh basil leaves between two
slices of Paleo Bread (www.JulianBakery.com/JorgeCruise) or use the Paleo
Bread recipe in the Resources section.
(Freebie)
SNACK
2 slices organic turkey
(Freebie)
DINNER
Steak and Spinach Salad: Put 2 cups of spinach in a bowl with 1/4 cup chopped
onions, 4 chopped asparagus spears, 1/4 cup chopped bell peppers, 1/2 cup
chopped mushrooms, and 3 oz. chopped grilled steak. Drizzle with balsamic
vinegar.
(Freebie)
TREAT
1 Tbsp. cacao nibs (see Resources)
(16 Sugar Calories)
OPTIONAL NIGHTTIME SNACK
If you are hungry and need help conquering the night, 20g of protein can help curb hunger.
Protein Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein, 8 oz. of
unsweetened almond or coconut milk (can be the blend of unsweetened coconut/
almond milk), and ice. (Freebie)
Transmitting or copying of the Licensed Materials is prohibited © www.JorgeCruise.com 2014; Page 5
DAY 4 MEALS
BREAKFAST
Breakfast Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein
powder, 2 tsp. Jorge Cruise unflavored fiber, 8 oz. of unsweetened almond or
coconut milk (can be the blend of unsweetened coconut/almond milk), and ice. You
may also have coffee with almond milk.
Probiotic +: Take 1 daily
SNACK
5 cucumber slices or 1 Paleo Bar (www.JulianBakery.com/JorgeCruise)
(Freebie)
LUNCH
Bruschetta Chicken Paleo Wrap: In a bowl, mix together 1/2 sliced tomato, 1/4
chopped cucumber, 1/2 tsp. chopped fresh basil, 1/2 tsp. extra virgin olive oil, and
1/4 tsp. balsamic vinegar. Add 3 oz. chopped grilled chicken breast. Put everything
into a Paleo Wrap (www.JulianBakery.com/JorgeCruise) or see Wrap Recipe in
the resources section.
(Freebie)
SNACK
1/4 cup almonds
(Freebie)
DINNER
Signature Steak with Mashed Potatoes: Heat 1 Tbsp. olive oil and sauté 1/4 cup
chopped onion. When onions are tender, add 1/2 cup chopped mushrooms. Plate
3 oz. grilled steak with mixture on top and serve with 1 cup “mashed potatoes” (see
recipe in resources section).
(Freebie)
TREAT
1 Tbsp. cacao nibs (see Resources)
(16 Sugar Calories)
OPTIONAL NIGHTTIME SNACK
If you are hungry and need help conquering the night, 20g of protein can help curb hunger.
Protein Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein, 8 oz. of
unsweetened almond or coconut milk (can be the blend of unsweetened coconut/
almond milk), and ice. (Freebie)
Transmitting or copying of the Licensed Materials is prohibited © www.JorgeCruise.com 2014; Page 6
DAY 5 MEALS
BREAKFAST
Breakfast Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein
powder, 2 tsp. Jorge Cruise unflavored fiber, 8 oz. of unsweetened almond or
coconut milk (can be the blend of unsweetened coconut/almond milk), and ice.
You may also have coffee with almond milk.
Probiotic +: Take 1 daily
SNACK
1 hardboiled egg or 1 Paleo Bar (www.JulianBakery.com/JorgeCruise)
(Freebie)
LUNCH
Deviled Eggs: Boil 3 eggs. Peel each egg and split down the middle lengthwise.
Gently scoop out the yolks and mix them in a bowl with 2 Tbsp. Paleo mayonnaise
(see Resources), 1 Tbsp. Annie’s Naturals Organic yellow mustard, slivers of
onion, and celery. Fill the crevice of the egg whites with the mixture and top off
with paprika.
(Freebie)
SNACK
2 slices organic turkey
(Freebie)
DINNER
Paleo Pizza: See recipe in the resources section.
(26 Sugar Calories)
TREAT
1 Tbsp. cacao nibs (see Resources)
(16 Sugar Calories)
OPTIONAL NIGHTTIME SNACK
If you are hungry and need help conquering the night, 20g of protein can help curb hunger.
Protein Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein, 8 oz. of
unsweetened almond or coconut milk (can be the blend of unsweetened coconut/
almond milk), and ice. (Freebie)
Transmitting or copying of the Licensed Materials is prohibited © www.JorgeCruise.com 2014; Page 7
DAY 6 MEALS
BREAKFAST
Breakfast Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein powder,
2 tsp. Jorge Cruise unflavored fiber, 8 oz. of unsweetened almond or coconut milk
(can be the blend of unsweetened coconut/almond milk), and ice. You may also
have coffee with almond milk.
Probiotic +: Take 1 daily
SNACK
5 cucumber slices or 1 Paleo Bar (www.JulianBakery.com/JorgeCruise)
(Freebie)
LUNCH
Paleo Ham & Cheese Sandwich: Layer 3-4 slices organic ham, 1 Tbsp. Paleo
mayonnaise (see Resources), 1/3 cup mixed greens, and 4 fresh basil leaves
between two slices of Paleo Bread (www.JulianBakery.com/JorgeCruise) or use
the Almond Bread recipe in the resources section.
(Freebie)
SNACK
1/4 cup almonds
(Freebie)
DINNER
Steak and Spinach Salad: Put 2 cups of spinach in a bowl with 1/4 cup chopped
onions, 4 chopped asparagus spears, 1/4 cup chopped bell peppers, 1/2 cup
chopped mushrooms, and 3 oz. chopped grilled steak. Drizzle with balsamic
vinegar.
(Freebie)
TREAT
1 Tbsp. cacao nibs (see Resources)
(16 Sugar Calories)
OPTIONAL NIGHTTIME SNACK
If you are hungry and need help conquering the night, 20g of protein can help curb hunger.
Protein Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein, 8 oz. of
unsweetened almond or coconut milk (can be the blend of unsweetened coconut/
almond milk), and ice. (Freebie)
Transmitting or copying of the Licensed Materials is prohibited © www.JorgeCruise.com 2014; Page 8
DAY 7 MEALS
BREAKFAST
Breakfast Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein
powder, 2 tsp. Jorge Cruise unflavored fiber, 8 oz. of unsweetened almond or
coconut milk (can be the blend of unsweetened coconut/almond milk), and ice.
You may also have coffee with almond milk.
Probiotic +: Take 1 daily
SNACK
1 hardboiled egg or 1 Paleo Bar (www.JulianBakery.com/JorgeCruise)
(Freebie)
LUNCH
Bruschetta Chicken Paleo Wrap: In a bowl, mix together 1/2 sliced tomato, 1/4
chopped cucumber, 1/2 tsp. chopped fresh basil, 1/2 tsp. extra virgin olive oil, and
1/4 tsp. balsamic vinegar. Add 3 oz. chopped grilled chicken breast. Put everything
into a Paleo Wrap (www.JulianBakery.com/JorgeCruise) or see Wrap Recipe in
resource section.
(Freebie)
SNACK
2 slices organic turkey
(Freebie)
DINNER
Signature Steak with Mashed Potatoes: Heat 1 Tbsp. olive oil and sauté 1/4 cup
chopped onion. When onions are tender, add 1/2 cup chopped mushrooms. Plate
3 oz. grilled steak with mixture on top and serve with 1 cup “mashed potatoes”
(see recipe in resources section).
(Freebie)
TREAT
1 Tbsp. cacao nibs (see Resources)
(16 Sugar Calories)
OPTIONAL NIGHTTIME SNACK
If you are hungry and need help conquering the night, 20g of protein can help curb hunger.
Protein Shake: Blend 1 scoop of Jorge Cruise chocolate or vanilla protein, 8 oz. of
unsweetened almond or coconut milk (can be the blend of unsweetened coconut/
almond milk), and ice. (Freebie)
Transmitting or copying of the Licensed Materials is prohibited © www.JorgeCruise.com 2014; Page 9
RESOURCES
PRE-MADE PALEO BARS, WRAPS, BREADS
www.JilianBakery.com/JorgeCruise
OTHER PALEO FOODS
Paleo Approved Mayonnaise:
Store-bought: The Ojai Cook Organic Mayonnaise
Recipe: http://www.julianbakery.com/paleo-mayonnaise-recipe-for-paleobread/
Cacao Nibs:
Healthworks Certified Organic Raw Cacao Nibs
Navitas Naturals Organic Raw Cacao Nibs
WRAP RECIPE
Makes 4
Freebie
10 oz cauliflower, grated
4 large eggs
1/4 teaspoon Himalayan salt
1/4 teaspoon freshly cracked black pepper
1. Use a box grater or the grater disc of your food processor to grate the cauliflower.
2. Place the grated cauliflower in a microwave safe bowl and cover loosely;
microwave for about 4 minutes on high. Let the cauliflower cool for a few minutes
until it can be handled safely and then squeeze it to remove as much water as you
possibly can.
3. Throw the cauliflower into a bowl, along with the rest of the ingredients for the
wraps. Mix with a large wooden spoon until well combined.
4. Melt some cooking fat in a small skillet set over medium heat. Drop 1/2 cup of
the cauliflower mixture and spread it all the way to the edge with a spatula.
5. Cook for 2-3 minutes or until the top looks set and the underside took a nice
golden coloration. Flip the wrap and continue cooking for about a minute, until it’s
completely set, then transfer to a plate while you cook the remaining 3 wraps.
Transmitting or copying of the Licensed Materials is prohibited © www.JorgeCruise.com 2014; Page 10
RESOURCES
PALEO MASHED POTATOES RECIPE
Makes 1 cup
Freebie
1/2 head cauliflower
1/2 clove garlic
2 Tbsp. almond milk
salt & pepper, to taste
1. Preheat oven to 400 degrees F. Steam or boil cauliflower with garlic clove until
tender.
2. Cut cauliflower into pieces and place in a blender with almond milk. Season with
salt and pepper and whip until smooth.
3. Pour into a small baking dish and bake in oven until bubbly.
PALEO PIZZA RECIPE
Serves 4
26 Sugar Calories
FOR THE “CHEESE”
– 1/2 cup raw cashews
– 1/4 cup raw pine nuts (or you can use all cashews)
– 1 tsp. sea salt
– 1/2 tsp. dried oregano
– 1/2 tsp. dried basil
– 1/8 tsp. ground black pepper
– Dash garlic powder
– 1 1/2 cup unsweetened almond milk
– 2 Tbsp. lemon juice
– 1 Tbsp. apple cider vinegar
– 8 tsp. grass-fed gelatin
– 1/4 cup light olive oil (plus more for greasing ramekins)
FOR THE CRUST
– 2 large eggs, room temperature
– 2 Tbsp. olive oil
– 1 1/2 cups blanched almond flour
– 1/4 cup tapioca flour
– 1 tsp. sea salt
– 1/2 tsp. oregano
– 1/2 tsp. dried basil
– 1/4 tsp. garlic powder
Transmitting or copying of the Licensed Materials is prohibited © www.JorgeCruise.com 2014; Page 11
RESOURCES
TOPPINGS (FOR MARGHERITA PIZZA)
– 1 1/2 – 2 cups pizza or spaghetti sauce (or use sauce recipe in description
above)
– 1 large ripe tomato, sliced
– 15 leaves of fresh basil
– Dried oregano (optional)
TO MAKE THE CHEESE:
1. Place the nuts in a medium saucepan and cover with water. Place over mediumhigh heat and bring just to a boil. Reduce the heat to medium and allow to lightly
boil for about 15 minute or until the nuts are very soft. Drain the nuts and transfer
them to a food processor.
2. Add the salt, oregano, basil, black pepper, and garlic powder to the food
processor and blend well until the mixture begins to form a paste.
3. Place the almond milk, lemon juice, vinegar, gelatin and olive oil in a medium
saucepan. Place over medium-high heat and bring just to a boil. Reduce the heat
to medium and allow to lightly boil for about 5 minutes, stirring occasionally.
4. Transfer the liquid to the food processor and blend until very smooth. Lightly
grease the inside of two ramekins with extra light olive oil, and pour the liquid into
each. Note: To oil the ramekins you can use a basting brush or place a little oil on
a paper towel and wipe the inside of the cups to coat.
5. Place the ramekins in the fridge and allow to set for about 2 hours, or until firm.
If you plan on leaving the “cheese” in the fridge for more than a few hours, cover
the top with plastic wrap.
TO MAKE THE CRUST DOUGH:
1. Place the eggs and olive oil in a small mixing bowl and whisk until well combined.
Set aside.
2. Combine the remaining ingredients in a medium sized mixing bowl and stir with
a fork to break apart and clumps and to combine well. Add the egg mixture to the
flour mixture and stir until well combined. Set aside for about 5-10 minutes and
then split the dough in half and form two round balls.
TO ASSEMBLE THE PIZZAS:
1. Preheat the oven to 375F and make sure the oven rack is in the middle position.
Using a rolling pin on flat surface or cutting board, roll the two balls of dough
separately between two pieces of parchment paper. Form a circular or rectangular
shape, rolling the dough to about 1/4″ thick.
2. Place the two crusts onto a large baking sheet lined with parchment paper
or a baking mat. Bake for 15 minutes or until the crust is firm. While the crust is
cooking, remove the “cheese” from the fridge and cut it into thin slices. Set it aside
along with your basil leaves.
Transmitting or copying of the Licensed Materials is prohibited © www.JorgeCruise.com 2014; Page 12
RESOURCES
3. Remove the crust from the oven and turn the oven to broil. Spread the sauce
thinly across the pizza crust (too much sauce will make the crust soggy). Top with
the sliced cheese and then the basil leaves. Add a few dashes of oregano on top
(optional)
4. Return the pizza to the oven and allow to broil for just a couple minutes, or until
the cheese begins to melt. Remove from the oven, slice and serve.
PALEO BREAD RECIPE
Freebie
1 cup almond butter
3 eggs
1 Tbsp. vinegar
1/2 tsp. baking soda
1/4 tsp. sea salt
1. Preheat oven to 350 degrees F. Blend almond butter and eggs until smooth.
2. Add in remaining ingredients.
3. Pour into a sprayed 8 1/2″ by 4 1/2″ loaf pan and smooth the top.
4. Bake at 350 degrees for 30-40 minutes.
5. Let cool before slicing.
Transmitting or copying of the Licensed Materials is prohibited © www.JorgeCruise.com 2014; Page 13
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