copyright notice · 2018-03-29 · halloween and thanksgiving time, but pumpkin itself (unlike...

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COPYRIGHT NOTICENo part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.

DISCLAIMER AND/OR LEGAL NOTICES

The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as medical advice. The information provided in this guide is based upon our experiences as well as our interpretations of the current research available.

The advice and tips given in this download are meant for healthy adults only. You should consult your physician to ensure tips given in this course are appropriate for your individual circumstances.

If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided below.

This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

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By Joel Marion, CISSN

Huge Evening Dinner Guide

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HUGE EVENING DINNER GUIDE

It’s tough trying to eat small portions every evening at dinner and then turning around and going to bed on an empty stomach.

And if you’re still hungry, chances of you caving in and eating the wrong foods late at night increase dramatically.

That’s why Portion Volumization Late Night Superfoods™ are so effective for quickly losing weight.

You don’t ‘feel’ like you’re on a diet because rather than focusing solely on the calorie content of food, you focus on the volume of food by choosing very low-energy dense foods.

Published studies indicate this is what makes people feel full and stop eating.20

In fact, research strongly suggests that how much you eat daily is regulated by the weight of the food consumed not a specific number of calories.20

Researchers from Penn State have noted that “energy density is a key determinant of energy intake in that cognitive, behavioral, and sensory cues related to the volume or weight of food consumed can interact with or override physiological cues associated with food intake.”21

Energy density is defined as the relationship of calories to the weight of food (i.e., calories per gram).

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Foods like oils, bacon, butter, nuts, cookies, crackers, junk food, fast food, etc., are generally considered “high-energy-dense” foods (i.e., 4 – 9 calories per gram by weight).

On the contrary, nearly all fresh vegetables, many fruits, root vegetables, and even certain ‘sprouted’ grains are considered “low-energy-dense” foods (i.e., 0.0 – 1.5 calories per gram, by weight), as they tend to have a high water content and be a very good source of fiber, two important factors in reducing energy density.

Researchers have found that when folks consume low-energy-dense foods, they feel satisfied earlier and those feelings of fullness persist for relatively longer periods of time—despite reductions in calorie intake.

In other words, diets rich in low-energy-dense foods allow you to eat more total food, leading to greater feelings of satiety, all while reducing calorie intake.22

By definition, that’s eating more (overall food) and less (calories).

Bingo! That’s Portion Volmization™.

A number of other studies have demonstrated that diets rich in low-energy-dense foods, like the ones you’ll learn about inside this guide, promote satiety (i.e., feelings of fullness and satisfaction), reduce hunger, and decrease overall calorie intake.21–25

What’s more, long-term studies have shown that low-energy-dense diets also promote rapid weight loss.

In fact, studies lasting longer than six months show that folks who eat more low-energy-dense foods experience THREE TIMES greater weight loss than people who simply opt to reduce calories.26

Nearly all fresh vegetables and many fruits are considered low-energy-dense foods,

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and we’ll provide several examples below. Even more, some dairy products fit into this category as well, and as you’ll see, they also provide the slow-digesting proteins that seem to be optimal before bed, making them a highly beneficial option for many folks.

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TOP 5 PORTION VOLUMIZATION™

LATE NIGHT SUPERFOODS Let’s look at the top five Portion Volumization™ foods for each food category.

BEST Portion Volumization™ Complex Carbohydrates

Complex carbohydrates often get a lot of bad press but there are so many different types that many people often forget about how healthy they can be.

Squash

Squash is rich in fiber and antioxidants and is a great food for weight loss because it has about half the calories and carbs as pasta or potatoes—and it’s loaded with healthy fiber, vitamins, minerals, and antioxidants.

And you can find several varieties to choose from depending on the time of the year. Here are a few to include with 14 Day Late Night Fat Loss.

Spaghetti Squash

If you are looking for a lower calorie, higher volume alternative to pasta, try spaghetti squash. This is an excellent squash variety that offers a similar texture and feel as regular spaghetti but contains half the calories.

Spaghetti squash has a very mild flavor, which is why it’s often topped with tomato sauce like pasta, or it can be simply enhanced with small amounts of healthy oils, grass

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fed butter and herbs.

Cut in half, bake, dig out the strands and dress with your favorite healthy low calorie topping.

Acorn Squash

This small, dark green, orange, acorn shaped squash has a moist yellow or orange interior that is loaded with healthy dietary fiber.

Cut in half for roasting and use as a side, in soups, or stir-fries. The skin is edible but difficult to peel.

Butternut Squash

One of the most popular winter squashes, this long, bell shaped squash has a sweet and nutty flesh inside with the highest doses of vitamins A and C.

It has a thin skin making it easier to peel than many other squash varieties.

This dense, filling, and creamy vegetable is great for roasting, soups, stir-fries, and even as a side dish with a small amount of grass fed butter and cinnamon… yummmmmm!

Kabocha Squash

Also considered a type of pumpkin, this Japanese winter squash is a rare find in western culture but is quickly gaining popularity because of its sweet-smooth taste.

The jade green exterior has light green stripes, and the meat is a pale orange. Drier and denser than most squashes, the kabocha can be baked or steamed, like acorn squash, or pureed to give soups a buttery richness.

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This squash can be used in side dishes, soups, and as a substitute for higher carb sweet potatoes and potato varieties.

Delicata Squash

Also known as a sweet potato squash because of its creamy flavor and texture, this squash looks like a giant cucumber with pale yellow skin and dark green pinstripes.

It has a rich, sweet creamy flesh which tastes similar to sweet potatoes and butternut squash. You can also eat the skin if desired so no peeling is necessary.

Roast it. Bake it. Use it as the base for soups. Stuff it with lean ground turkey or lean ground beef and top with red sauce.

Hubbard Squash

Hubbard squash typically weighs 8 to 20 pounds making it one of the largest winter squashes.

It has a delicious yellow filling that’s both satisfying and sweet. Its flesh is a bit high in sugar making it best for purees, mashed, or as a pie filling. This squash can last 6 months without going bad if it’s in a cool, dry place. It’s also sold cut up.

Calabaza Squash

Also called West Indian pumpkin, Calabaza squash is a variety that has been popular in the Caribbean for years.

It has a sweet, juicy golden orange filling very similar in taste and texture to that of butternut squash. Like all plants and vegetables, it has a defense mechanism. Its super-tough tan, green, or red orange rind can make it difficult to get to so it’s best to use a cleaver, or look for cut-up pieces… typically found in Latin markets.

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Make sure you look for pieces that have tightly grained flesh and no wet spots.

This squash is best for baking and will keep up to 6 weeks in a cool, dry place. You can also cut it up into pieces and keep in the refrigerator for up to one week.

Pumpkin

When most of us think of pumpkin here in the United States we typically think of Halloween and Thanksgiving time, but pumpkin itself (unlike traditional pumpkin pie) is actually very nutritious.

Roast or steamed, pureed pumpkin is a tasty, healthful addition to soups, sweet breads, pancakes, and even healthy varieties of pastas.

Smaller varieties tend to taste better so save the big ones for carving with your kids and grandkids.

The chart below breaks down a 1 cup serving (typically a clenched fist) so unlike other Portion Volumization™ carbs that are more calorie condensed, like rice, beans, and potatoes, you can literally eat a double portion of most squashes and still eat less calories than you normally would.

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PORTION VOLUMIZATION™ SQUASHES TO OVEREATType (raw) Serving

SizeCalories Fat

GramsCholesterol

(mg)Sodium

(mg)Carbs Grams

Fiber Grams

Protein Grams

Potassium (mg)

Acorn Squash 1 Cup 56 0.14 0 4 14.59 2.1 1.12 485.8Butternut Squash 1 Cup 63 0.1 0 6 16.4 2.8 1.4 492.8Calabaza Squash 1 Cup 56 0.47 0 2.6 13.38 4.8 1.83 431Delicata Squash 1 Cup 60 0 0 0 18 2 2 600Hubbard Squash 1 Cup 46 0.58 0 8 10.09 5 2.32 371Kobacha Squash 1 Cup 40 0.2 0 2 9 1.2 1.37 296Pumpkin Squash 1 Cup 30 0.1 0 1 7.5 0.6 1.2 394.4Spaghetti Squash 1 Cup 31 0.6 0 17 7 2 0.6 109.1Yellow Summer Squash

1 Cup 32 0.31 0 3 8 3 2 296

Potatoes & Sweet Potatoes

Sweet potatoes are rich in dietary fiber, loaded with beta-carotene and potassium so they are excellent for decreasing blood pressure levels and helping fuel intense exercise sessions.

One cup of baked sweet potatoes will provide 180 calories total along with 6 grams of dietary fiber and 4 grams of protein.

What about potatoes?

If you’re paranoid that eating potatoes will make you fatter, you’ll be pleasantly surprised to hear this true story.

After the USDA proposed eliminating the potato from federal feeding and nutrition programs, 45-year old Chris Voigt (Executive Director of the Washington State Potato Commission) decided to protest.

So he ate nothing but 20 potatoes per day for 60 days straight. What happened will

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probably shock you. Even though Chris was not attempting to lose weight, he did. Not only that, he had dramatic improvements in other areas of his health as well.

These numbers indicate that Chris dramatically reduced his risk for heart disease and diabetes eating NOTHING but potatoes.

His health improvements were in fact far greater than what we normally see from drugs and many intensive lifestyle programs—after eating ONLY high carb potatoes for 60 days.

While I would NEVER recommend an all potato diet for the long-term for anyone, it PROVES once and for all that in spite of all the bad press, high carb starches like potatoes, do NOT make you fat!

As long as you cook them in a healthy way and don’t pile butter, sour cream, cheese, creamy sauces, on top of them—or deep fry them—they can be one of the healthiest, weight loss friendly, Portion Volumization Late Night Superfoods™ that you can eat.

Potatoes also supply your body with 100% all-natural glucose. Every cell in your body, even your brain, utilizes glucose. In fact, glucose is one of the oldest evolutionary fuels on the planet. Our bodies have been using glucose as a primary fuel source since the caveman days. And get this. On average, only 1 out of every 120 calories from glucose gets stored as fat.

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So 95% of the time your body burns up glucose immediately after you consume it. Glucose from potatoes has also has been shown to suppress your hunger hormone ghrelin to help you crush late night cravings without fat storage.

If you don’t tolerate ‘nightshade’ vegatables there’s a simple solution. Just peel them and don’t’ eat the skin. That’s where you’ll find small amounts of anti-nutrients that can sometimes be problematic in a small portion of the population.

Although sweet potatoes and potatoes are great Portion Volumization Late Night Superfoods™ they are a bit more calorie condensed than starchy vegetables, like squash and carrots, so keep that in mind as you structure your huge evening dinners.

Roast them. Bake them. Fry them in small amounts of healthy oil. Add them to soups, scrambles, or just have them as a side dish.

Healthy Sprouted Breads

If you’re in a pinch for dinner sometimes piling Portion Volumizing™ protein and veggies on a sprouted grain sandwich is an easy quick fix.

Most sprouted bread contains far more fiber than the other options so despite the fact those are lower in calories, this bread is more filling that other insulin-spiking processed breads.

Unfortunately, Ezekiel sprouted grain bread is not gluten free, but if you can tolerate gluten then it’s a great bread to eat.

Ezekiel bread is made using sprouted whole grains, legumes, and sometimes seeds. It contains no sugar, no preservatives, and no artificial ingredients, unlike most other commercial breads.

Companies making sprouted grain products currently use two different approaches – dry and wet – once the grains are sprouted.

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The Dry Approach. Some companies sprout the grain then dry it. At this point, the sprouted grain can be stored until it’s cooked as a side dish, or it can be milled into sprouted grain flour, which is in turn is used to make a wide variety of products.

The Wet Approach. Other companies mash the wet, sprouted grains into a thick purée, which is used to make breads, tortillas, muffins and other products. These products are often described as “flourless” and are frequently sold frozen.

According to Food For Life, the makers of one of the most popular types of Ezekiel breads, one slice of Ezekiel 4:9 Sprouted Whole Grain Bread has:

✓ 80 calories ✓ 4 grams of protein ✓ 3 grams of fiber ✓ 8 percent vitamin B1 thiamine ✓ 8 percent phosphorus ✓ 6 percent magnesium ✓ 6 percent niacin

The reason that Ezekiel Bread is the healthier option over other breads has to do with its preparation. To make Ezekiel Bread, the grains have been sprouted. Many plant foods, especially un-sprouted grains (used in conventional breads) contain something called anti-nutrients, which bind to minerals and make them unusable by the body. The presence of anti-nutrients could mean you’re not actually absorbing most of the minerals and vitamins from the whole grains.

Sprouting lessens anti-nutrient content. Many traditional cultures also choose to ferment sprouted grains in order to further lower anti-nutrient content.

You’ll generally take in around 80-120

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calories per slice of sprouted bread depending on the particular variety.

The Healthiest Fat Burning Toast You Can Eat?

Sourdough is the sauerkraut of breads.

It’s made by exposing the dough to millions of lactobacilli, which produces an incredibly complex bread with tons of nutrients.

The fermentation process has broken down any gluten it contains

It also contains almost no phytic acid, thereby allowing your gut to absorb most of its nutrients.

Lastly, the fermentation process has changed the molecular structure of the bread, thereby lowering its glycemic index and improving your glucose metabolism in general.

Slow Cook Oatmeal or Steel Cut Oats

Slow-cook, unsweetened or gluten free-steel cut varieties of oatmeal are an amazing high water, high volume, low calorie food, especially when compared with other so-called ‘healthy’ cereals.

Avoid prepackaged oatmeal that may be high in both sodium and sugar.

Also cooked oatmeal is usually considered a breakfast food, it retains a great deal of water so it will nearly triple in size once cooked, making it an extremely filling Portion Volumization™ Superfood any time of the day.

Oats contain both soluble and insoluble fiber. Soluble fibers form a viscous gel that helps to lower cholesterol and stabilize blood glucose levels. The insoluble fiber

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prevents constipation.

Oats provide magnesium, phosphorus, zinc, manganese, selenium, and iron.Oats are naturally gluten-free, but check with manufacturers to ensure that their products are not made using the same equipment as other potentially contaminating grains.

Oats could help you control your weight by keeping you feeling fuller longer. Carbs are often feared and avoided by those wanting to drop a few pounds. Just make sure you watch the portion sizes.

Add cinnamon and berries to eat them as a side dish with eggs. Add protein powder and nut butter to make a balanced meal or blend them in a protein smoothie.

Carrots

Similar to potatoes, carrots seem to have a reputation for being too high in sugar, but if you look at the nutrition facts below you’ll see they have nearly the same amount of fiber as they do sugar—negating any negative effects on blood sugar.

And get this: When you take the fiber grams and subtract them from the total carb grams you’ll see that 2 cups of carrots only contain 17 grams of impact carbs. Impact carbs are those which can increase blood sugar quickly.

Carrots are also chock-full of nutrients your body craves that can provide many weight loss friendly benefits.

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✓ Helps prevent heart disease (decreases bad cholesterol) ✓ Helps lower blood pressure (rich in potassium) ✓ Boosts the immune system (high in vitamin C) ✓ Improves digestion (extra fiber) ✓ Helps lower cancer risk (beta-carotene) ✓ Reduces macular degeneration (vitamin A and beta-carotene) ✓ Reduces diabetes risk (balances blood sugar with carotenoids)

Amount Per ServingCalories from Fat 36Calories 87 % Daily Values* % Daily Values*Total Fat 3.99 g 6% Saturated Fat 0.754 g 4% Polyunsaturated Fat 1.252 g Monounsaturated Fat 1.762 g Cholesterol 0 g 0%Sodium 493 mg 21%Potassium 365 mg Total Carbohydrate 12.86 g 4% Dietary Fiber 0.754 g 19% Sugars 5.36 g Protein 1.19 g

Vitamin A 538%Vitamin C 9%Calcium 5%Iron 3%* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition FactsServing Size: 1 cup of sliced

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STARCHY CARB & FRUIT GUIDELINES HUGE EVENING

DINNER GUIDELINES1. Consume at least one serving of starchy carbohydrates for dinner. Feel free to

increase portion sizes of all squashes.2. Consume a serving of low glycemic fruit, berries, or 2-4 squares of 70% cocoa dark

chocolate for dessert each night.3. Including one or two servings of non-starchy vegetables with dinner will allow you

to meet your total calorie and macronutrient needs for each day. Salads can be counted as a serving of vegetables but make sure to use very small amounts of oils and dressings.

4. There is no need to measure, track calories, or count grams. Using recommended serving sizes in each food category will allow you to stay within the proper calorie range each day.

5. Exercisers can feel free to increase carb servings 25% if eaten in the post workout meal (can be fruits or starches).

Starch Serving Sizes Servings Sizes Group #1

Best foods to overeatServing Sizes Group #2:

2nd Best foods to overeat, but be mindful of portion sizes

Women: 1.5 cups (1.5 clenched fists)

Men: 2 cups (2 clenched fists)

Women: 1 cup (1 clenched fist)Men: 1.5 cups

(1.5 clenched fist)

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Acceptable Portion Volumizing™ Starches Group #1

Best foods to overeatGroup #2:

2nd best foods to overeat, but be mindful of portion sizes

Group #3: Avoid

• Sweet potatoes • Yams• Potato varieties • Gluten free slow cook

oats /oatmeal • Beets • Peas• Carrots• Black bean pasta • Starchy squashes:

Acorn, Butternut, Calabaza, Delicata

• Legumes: kidney beans, black beans, black-eyed peas, lima beans, red beans, chickpeas, pinto beans, butter beans, navy beans, lentils

• Wild rice, brown rice, black rice, white rice (steamed/boiled, not fried)

• Chickpea pasta• Other healthy pastas: brown

rice flour, whole wheat pasta (acceptable for those who tolerate gluten)

• Quinoa • Acceptable breads: Ezekiel,

Millet, Rice, Sprouted Grain Sourdough

• Acceptable wraps: Ezekiel or gluten free: rice flour, sprouted grain, cassava flour

• Corn (locally farmed only and limit intake)

• Sugar• High fructose

corn syrup• All white pastas• All white

bread (except sprouted grain sourdough)

• Cereal• Granola &

granola bars• All deep fried

foods (French fries, etc.)

• Potato chips• Excessive

alcohol (beer, wine, liquor)

• Juices

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VEGETABLE HUGE EVENING DINNER GUIDELINES

1. One serving of the approved vegetables listed below can be added to any lunch or dinner. Make sure to take into account additional calories from any butter or oil added to the vegetables.

2. Including at least one serving of vegetables with lunch and dinner will allow you to meet your total calorie and macronutrient needs for each day. Salads can be counted as a serving of vegetables but make sure to use very small amounts of oils and dressings.

3. There is no need to measure, track calories, or count grams for vegetables. Just be mindful of portion sizes for Group #2 and avoid vegetables from Group #3.

BEST PORTION VOLUMIZATION LATE NIGHT SUPERFOOD™ FRUITS & VEGETABLES

Here is a list of the highest water containing Portion Volumization Late Night Superfoods™ fruits and vegetables to overeat.

If you’re choosing foods that aren’t on the list below make sure you’re more mindful of portion sizes.

Fruits & Vegetables Serving SizesServings Sizes Group #1

Best foods to overeat

Women: 1.5 cups (1.5 clenched fists)

Men: 2 cups (2 clenched fists)

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PROTEIN GUIDELINES FOR HUGE EVENING DINNERS

(Red Meat, Pork, Poultry, Dairy, Wild Caught Fish, & Seafood)

1. Consume one serving of lean protein at every dinner. 2. Make sure you choose lean cuts from food Group #1 when Portion Volumizing™

Although fatty cuts of animal protein are still healthy sources of high quality protein and friendly fats selecting lean cuts will allow you to eat much larger portion sizes without adding unnecessary calories.

3. When selecting beef an easy rule to follow is to select cuts that say “round,” “chuck” or “loin” in its name, which means they’re lean or extra lean. Round and chuck steaks are often tougher cuts so using a combination of lemon juice, light soy sauce (or coconut aminos) and minced garlic will help tenderize your lean cuts of meat quickly. Do not add oil to your marinades, as this introduces unnecessary fats.

4. Try to choose animal protein sources that are grass-fed, pasture raised, organic, hormone and antibiotic free. When choosing fish make sure to choose wild-caught.

5. There is no need to measure, track calories, or count grams for proteins. Just be mindful of portion sizes for Group #2 and avoid proteins from Group #3.

Protein Requirements & Serving SizesServings Sizes Group #1



Women: 4-5oz (1.5 palm sized serving)

Men: 6-8oz(2 palm sized servings)

Women: 3oz (1 palm size serving)

Men: 5oz(1.5 palm sized serving)

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Acceptable Portion Volumizing™ Protein Sources For Huge Evening Dinners

Group #1 Best foods to overeat

Group #2: 2nd best foods to overeat, but be

mindful of portion sizes

Group #3: Avoid

RED MEAT

• Sirloin tip • Top sirloin• Top round• Eye of round steak• Bottom of round steak• Filet mignon• Beef brisket • Venison• Bison• Veal

POULTRY

• Chicken breast• Turkey breast• Cornish hen

PORK

• Pork tenderloin, top loin chop, top loin roast

RED MEAT

• Ribeye steak• Rib roast, Prime rib• New York strip• T-bone steak• Delmonico • Flank or Skirt steak• Lamb• Beef or Bison Jerkey

POULTRY

• Chicken thighs / legs• Turkey thighs / legs• Duck

PORK

• Pork: chops, bacon, ham, ribs, ground, picnic

• All sausages (pork, chicken, turkey, chorizo, etc.)

RED MEAT, POULTRY, &

PORK

• All processed meats

DAIRY

• Flavored or fruit added cottage cheese or Greek yogurt

FISH & SEAFOOD

• Farm raised fish

• Fried and/or breaded fish

• Unfermented Soy

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FISH & SEAFOOD

• Trout• Shrimp• Bass• Bluefish• Halibut• Catfish• Grouper• Haddock• Cod• Flounder• Mahi Mahi• Monkfish• Mullet• Orange Roughy• Perch• Pike• Pollock• Snapper• Conch • Swordfish • Clams• Lobster • Crab• Mussels• Tuna

FISH & SEAFOOD

• Salmon• Butterfish • Anchovies• Chilean Sea Bass• Carp• Herring• Mackerel• Pompano• Sablefish• Sardines (in olive oil is best)• Shad• Whitefish• Eel • Squid• Oysters• Smelt

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FAT INTAKE GUIDELINES FOR HUGE EVENING DINNERS

1. Be very mindful of portion sizes when consuming friendly fats and oils since they yield over twice the calories (9 calories per gram) of protein and carbs (4 calories per gram).

2. Consume one serving of friendly fats at dinner. Portion sizes below and here are some examples on how to properly add friendly fats to your Portion Volumizing Late Night Superfoods™ dinner: • Olive or avocado oil on a salad • Grass fed butter or ghee melted on your vegetables • Pan fry or sear proteins, veggies, and carbs in ghee, grass fed butter, tallow, duck fat, coconut or olive oil • Raw nuts on salad or in a dinner recipe • ½ avocado sliced on a salad • Coconut oil in a protein smoothie or milkshake for a lunch meal replacement

3. Always use and cook with cold-pressed oils.

Fat Requirements & Serving SizesServings Sizes Group #1



Women: ½ cup (1 cupped hand)Men: ½ - ¾ cup(1 cupped hand)

Women: 1 tablespoon (end of your thumb)Men: 2 tablespoons

(end of your thumb x 2)

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Acceptable Portion Volumizing™ Fat & Oil Sources For Huge Evening Dinner

Group #1 Best foods to overeat

Group #2: 2nd best foods to overeat, but be

mindful of portion sizes

Group #3: Avoid

• Olives• Avocado• Coconut meat or flakes• Raw cheese

NUTS & SEEDS

• •Pistachios • Almonds• Macadamia nuts• Cashews• Walnuts• Pecans• Brazil nuts (limit to 3 or 4

per day)• Sunflower seeds• Pumpkin seeds• Chia seeds• Hemp seeds• Flax seeds

FATS

• Grass fed butter• Ghee• Tallow• Lard• Duck fat

OILS

• Olive oil• Coconut oil• Avocado oil• Cold pressed grapeseed oil• Cold pressed macadamia nut oil• Cold pressed hemp oil

NUT BUTTERS

• Raw almond butter• Raw peanut butter• Raw cashew butter• Raw sunflower seed butter• Raw walnut butter• Coconut butter

• Vegetables Oils• Soybean oil• Canola oil• Corn oil• Cottonseed oil • Safflower oil• Sunflower oil• Over-the-

counter peanut butter

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Here’s a breakdown of how to structure your Late Night Volumizing Superfoods™ Dinner.

Macro & Calorie Breakdown

C/P/F500-700cals

40% carbs40% protein

20% fat

Healthy Dessert

Berries, Cherries, or Piece(s) of Fruit

OR4 Squares of 70% Cocoa

Dark Chocolate 200cals

N/A

Macronutrient Symbols

✓ P = Protein (red meat, pork, poultry, dairy, wild caught fish, seafood, and fermented soy)

✓ C = Carbs (starches, starchy vegetables, and fruits)

✓ F = Fat (friendly fat and oil sources)

✓ V = Vegetables (non-starchy cruciferous choices)

✓ B = Berries & Cherries (acceptable carbs for pre-bedtime fat burning snacks—choose organic whenever possible)

*Detailed lists of each macronutrient below

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PORTION VOLUMIZING™ DAILY MEAL PLAN OVERVIEWMEAL FOOD COMBINATION MACRO % TARGET

3-Minute Fat Burning Morning

Drink(s)

16oz of Water w/ ½ Fresh Squeezed Lemon

Optional Black Coffee, Tea, or Fat

Burning Morning Drink

Energizing Lunch C/P/F300-500cals


20% fat

Huge Evening Dinner C/P/F500-700cals


20% fat

Healthy Dessert

(B) Berries, Cherries, or Piece(s) of Fruit

OR2-4 squares of 70% cocoa

dark chocolate 200cals

N/A

Pre-Bedtime Fat Burning Snack

P/B/For

P/V/F200-300cals


35% fat

Important Daily Meal Plan Rules & Guidelines

1. The meal plan template below should be followed six days per week. Exercisers are allowed one cheat day per week and non-exercisers are allowed one cheat meal with dessert per week in place of dinner and a healthy dessert.

2. The above example food plan shows 3 meals using Intermittent Fasting. Lemon water, black coffee (organic Stevia allowed for sweetener), calorie free teas, and fat burning morning drinks are allowed during your fasted window. Avoid all creamers

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and artificial sweeteners.

3. If you’re a breakfast eater or you have to eat when you wake up, please use energizing breakfast snacks found at the beginning of this guide. Breakfast eaters should cut their lunch portion sizes in half to balance out daily calories.

4. Target calorie goal is 1300-1500 per day for women and 1700-1900 per day for men, unless a cheat meal or cheat day is used as recommended.

5. All portion sizes recommended can be increased 25% for men. Sedentary and non-exercisers should reduce energizing lunch portion sizes 25% (~100-150 calorie reduction).

6. One cup of non-starchy cruciferous veggies or a small side salad with veggies (V), olive oil, and apple cider vinegar can be added to lunch and dinner. Make sure to use small amounts of olive oil and take into account additional calories from all oils and fats.

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SAMPLE DAILY MEAL PLAN 1Macronutrient Symbols: P = Protein C = Carb (starch or fruit)F= Fat or Oi B = Berries or Cherries V = Veggies (non-starchy)

MEAL FOOD COMBINATION MACRO % TARGET

3 Minute Fat Burning Drink

16 oz of water with ½ of a freshly squeezed

lemon

Optional Black Coffee, Tea, or Fat Burning Morning Drink

Energizing Lunch C/P/F

90% Lean Ground Beef Fried in Healthy Oil with Mushrooms,

Onions, & Peppers Shredded Raw Cheese Stuffed In Ezekiel® Wrap or Gluten Free Wrap with ½ Apple

on the side

Huge Evening Dinner C/P/F

Bun-Less Turkey Burger (add Raw Cheese if desired) and Olive

Oil Baked Potato Chunks with Butternut Squash, Side of Veggies

Healthy Dessert


OR2 – 4 squares of 70% cocoa dark chocolate

Peach, Orange, or Grapefruit Slices

OR2 – 4 Squares of 70% Cocoa Dark

Chocolate


P/B/FOr

P/V/F

Greek Yogurt with Berries & Raw Nuts

*See Pre-Bedtime Fat Burning Snacks Guide

OR 2 Egg Omelet Cooked In Healthy Oil with Spinach and Raw Cheese

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SAMPLE DAILY MEAL PLAN 2MEAL FOOD COMBINATION MACRO % TARGET



lemon



Slow Cook Gluten Free Oats With Raspberries, 1 Scoop Chocolate

Protein Powder, and 1 Tbsp. Raw Nut Butter Mixed In


Lean Ground Beef With Onions and Wild Rice Stuffed In Bell

Peppers (bake 1 hr at 350), Side Salad with Veggies, Olive Oil and

Apple Cider Vinegar

Healthy Dessert



Sliced Melon or other fruitOR

2 – 4 Squares of 70% Cocoa Dark Chocolate


P/B/FOr

P/V/F

Cottage Cheese & Berries (add stevia if desired)

ORHerbed Cottage Cheese


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SAMPLE DAILY MEAL PLAN 3MEAL FOOD COMBINATION MACRO % TARGET



lemon



Sweet Potato and Butternut Squash Bone Broth Soup with

Shrimp and ScallopsSide Salad with Olive Oil & Vinegar

ORShaved Turkey Breast Sandwich on Sprouted Grain Sourdough Bread with Arugula, Tomato,

Onion, Raw Cheese, & Mustard – Side Salad with Olive Oil & Vinegar


Pesto Baked Salmon with Quinoa, Black Beans, Carrot, Cucumber, &

Celery Chopped SaladOR

Ground Turkey Breast fried in Healthy Oil with Stewed Tomatoes overtop Spaghetti Squash, Sweet

Potato with Grass Fed Butter on the side

Healthy Dessert



Sliced Melon or other fruitOR

2 – 4 Squares of 70% Cocoa Dark Chocolate


P/B/FOr

P/V/F

Protein Smoothie with Frozen Berries and Raw Nut Butter

ORGarlic Beef Jerky


33

REFERENCES:1. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur

J Clin Nutr. 1995;49(9):675-690.2. Rolls BJ, Bell EA. Intake of fat and carbohydrate: role of energy density. Eur J Clin

Nutr. 1999;53 Suppl 1:S166-S173.3. Ledikwe JH, Blanck HM, Kettel Khan L, et al. Dietary energy density is

associated with energy intake and weight status in US adults. Am J Clin Nutr. 2006;83(6):1362-1368.

4. Duncan KH, Bacon JA, Weinsier RL. The effects of high and low energy density diets on satiety, energy intake, and eating time of obese and nonobese subjects. Am J Clin Nutr. 1983;37(5):763-767.

5. Ello-Martin JA, Roe LS, Ledikwe JH, Beach AM, Rolls BJ. Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets. Am J Clin Nutr. 2007;85(6):1465-1477.

6. Tohill BC, Seymour J, Serdula M, Kettel-Khan L, Rolls BJ. What epidemiologic studies tell us about the relationship between fruit and vegetable consumption and body weight. Nutr Rev. 2004;62(10):365-374.

7. Yao M, Roberts SB. Dietary energy density and weight regulation. Nutr Rev. 2001;59(8 Pt 1):247-258.

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