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Jorge Cruise For followers of the 3 Hour Diet or 8 Min in the Morning

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Old 07-13-2005, 08:42 AM   #1
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Exclamation Food List for reference

Hey ladies, since starting this plan 2 months ago, I have gathered foods from what I have read, been told from others who have had great success on the plan and what I have found. Alot of this can be found in The 3 Hour Diet Book @2003 Jorge Cruise, Inc. If you don't have the book yet, I highly reccomend it. Its a great resource! Feel free to add to this list if you find other awsome stuff to share!

Don't forget as those lbs come rolling off that you adjust your snack calories to fit your weight!

Here is the rule:

If your current weight is…

Up to 200 lbs = change nothing (eat the 100 calorie snack)

200-249 lbs = double your snack size to 200 calories

250-299 lbs = triple your snack size to 300 calories

300+ lbs = quadruple your snack size to 400 calories or another meal

As your weight drops, move to the next calorie selection to continue losing 2 pounds a week.


Eat w/in one hour of rising and then eat every three hours after that. Your meals should be around 400 calories and your snacks 100 calories. Drink at least eight 8 ounce glasses of water a day which will help to curb your hunger and flush out your system. Also, stop eating three hours before you go to bed.



Vegetables that are high in starch are not on this list; they are considered carbs. All servings are 2 cups raw or 1 cup cooked.

Artichoke, medium
Artichoke hearts, boiled cooked
Bell peppers,
Brussels sprouts
Chard, Swiss
Collard greens
Fennel bulb
Green beans
Karela (Bitter Melon)
Mung bean sprouts
Onions (1 cup raw, 2/3 c. cooked)
Pea pods
Pickles (4 large)
Pimento, sweet (1 cup)
Seaweed, raw
Snow peas
String beans
Tomatillo, raw (2 medium)
Tomato (2 medium)
Tomato paste (4 tablespoons)
Tomato puree (1 cup)
Tomato sauce (1 cup)
Tomatoes, canned (1 cup)
Vegetable juice, low sodium (1 cup)
Vegetable soup, fat-free, low sodium (1 cup)


Try only to eat fruit for breakfast due to the high simple sugar.

Apples, green or red (1 medium)
Apple juice (1/2 cup)
Applesauce, unsweetened (1/2 cup)
Apricots (4 )
Bananas (1/2 medium)
Blackberries (3/4 cup)
Blueberries (3/4 cup)
Boysenberries (3/4 cup)
Cantaloupe (1/3 melon, or 1 cup cubed)
Cherries (12 large)
Craisins (2 tablespoons)
Cranberries, unsweetened (1 cup)
Cranberry juice (1/2 cup)
Dates (3)
Figs, dried (1)
Figs, fresh (2)
Fruit cocktail (1/2 cup)
Grapefruit (1/2)
Grapefruit juice (1/2 cup)
Grapes, green or red (12)
Guava (1½ small)
Honeydew (1/8 melon, or 1 cup cubed)
Kiwifruit (1 large)
Mandarin orange (3/4 cup)
Mango (1/2 medium)
Nectarine (1 medium)
Orange (1 medium)
Orange Juice (1/2 cup)
Papaya (1/2 medium or 1 cup)
Peach (1 medium)
Pear, green (1 small)
Persimmon (2)
Pineapple, canned, packed in juice (1/3 cup)
Pineapple juice (1/2 cup)
Plum (2 medium)
Pomegranate, (Chinese Apple) (1/2 medium)
Pricklypear (1 medium)
Prunes (2)
Prune juice (1/3 cup)
Raisins (2 tablespoons)
Rhubarb, sweetened (1/2 cup)
Raspberries (1cup)
Strawberries (1 cup)
Tangerine (2 small)
Watermelon (1 cup cubed)


Preferred Fats
Almond butter (1 tablespoon) PLUS count as one protein
Almonds, raw (6)
Avocado (1/8 medium)
Canola oil (1 teaspoon)
Cashews (6)
Corn oil (1 teaspoon)
Flax oil (1 teaspoon or 4 capsules)
Oil-based salad dressing (1 tbs)
Olive oil (1 teaspoon)
Olives (10 small or 5 large)
Peanut butter (2 teaspoons) PLUS 1 Protein choice
Peanut oil (1 teaspoon)
Peanuts (10)
Pecans (4 halves)
Pesto sauce (1 tablespoon)
Pine nuts (1 tablespoon)
Pistachio nuts (1 tablespoon)
Pumpkin seeds (1 tablespoon)
Sesame seeds (1 tablespoon)
Soy mayonnaise (1 tablespoon)
Soy nuts (1 tablespoon)
Soy oil (1 teaspoon)
Sunflower seeds (1 tablespoon)
Tahini paste (2 teaspoons)
Walnuts (4 pieces)
Fats to Minimize
Alfredo sauce, (1 tablespoon)
Bacon (1 slice)
Butter, reduced-calorie (1 tablespoon)
Butter, stick (1 teaspoon)
Butter, whipped (2 teaspoons)
Coconut (2 tablespoons)
Cream cheese (1 tablespoon)
Cream cheese, reduced-calorie (2 tablespoons)
Gravy (1/2 cup)
Half-and-half (2 tablespoons)
Mayonnaise (1 teaspoon)
Mayonnaise, reduced-calorie (1 tablespoon)
Shortening (1 teaspoon)
Sour cream, reduced-calorie (3 tablespoons)
Tartar sauce (1 tablespoon)


Bagel (1/2 of a 2-ounce bagel)
Bialy (1/2)
Biscuit, 2½ inch diameter (1) PLUS count as your fat
Bread (1 ounce or 1 slice)
Bread, cocktail rye (3 slices)
Bread, low calorie (2 slices)
Cornbread, 2 inch x 1 inch (2 oz) PLUS count as fat
English muffin (1/2)
Hamburger roll (1/2)
Nan (bread from India)
Pita, 6-inch (1/2)
Roll, dinner (1 small)
Taco shell, 6 inch (2) PLUS YOUR FAT CHOICE
Tortilla, corn, 6-inch (1)
Tortilla, flour, 7-inch (1)
Waffle, fat-free (1)

Barley, cooked (1/2 cup)
Basmati rice (1/3 cup, cooked)
Brown rice, cooked (1/3 cup)
Buckwheat (Kasha), cooked (1/2 cup)
Bulgur, cooked (1/2 cup)
Cereal, cold, sweetened (1/2 cup)
Cereal, cold, unsweetened (3/4 cup)
Cereal, hot (1/2 cup, cooked)
Couscous, cooked (1/2 cup)
Granola, low-fat (1/2 cup)
Hominy grits, cooked (1/2 cup)
Jasmine rice, cooked (1/3 cup)
Uncle Sam cereal (1/2 cup)
Wheat germ (3 tablespoons)
Wild rice, cooked (1/3 cup)
White rice, cooked (1/3 cup)

Breadcrumbs, dried (3 tablespoons)
Cornmeal, dry (2½ tablespoons)
Cornstarch (2 tablespoons)
Matzo meal (1/3 cup)
Tapioca, dry (2 tablespoons)
Whole wheat flour, all purpose (2 1/2 tablespoons)

spaghetti, linguine, noodles, penne COOKED (1/2 cup)
Starchy Vegetables
Corn (1/2 cup)
Corn on the cob (6-inch ear)
French fries (10) PLUS your fat choice
Green peas (1/2 cup)
Potato, baked (1 small)
Potato, instant (1/3 cup)
Potato, mashed (1/2 cup)
Pumpkin (1/2 cup)
Sweet potato (1/3 cup)
Winter squash, acorn or butternut (3/4 cup)
Yucca root (cassava), boiled (1/2 cup)

Breadsticks, 4 inch long (2)
Chips, baked, tortilla or potato (3/4 ounce or 15-20 chips)
Graham crackers, 2½ inch squares (3)
Matzo (3/4 ounce)
Melba toast (4 slices)
Oyster crackers (24)
Popcorn (3 cups) airpopped, check out the 100 calorie snack pack popcorns too!

Rice cakes, plain (2 cakes)
Saltine crackers (6)
Soda crackers (4)
Whole wheat crackers (2-5)


Choose any three of the items below. It can be
3, 1 ounce servings of a meat or fish, or you can mix and match with eggs and cheese etc.


NOTE: Meat proteins are
based on cooked portions; raw meat will shrink when cooking. a 4 OZ raw meat protion will shrink to 3 oz'scooked

Black, cooked (1/2 cup)
Blackeye peas, (1/2 cup)
Cannellini beans, (1/2 cup)
Chickpeas, (1/2 cup)
Hummus (1/4 cup) PLUS count as your fat
Kidney, cooked (1/2 cup)
Lentl, cooked (1/2 cup)
Lima , cooked (1/2 cup)
Navy, cooked (1/2 cup)
Pinto, cooked (1/2 cup)
Refried, fat-added (1/3 cup) PLUS count as your fat
Refried, fat-free (1/3 cup)
Split peas, cooked (1/2 cup)
White, cooked (1/2 cup)

Cheese (55 calories or less per ounce) You gotta watch this!
American (1 ounce)
Cheddar (1 ounce)
Colby (1 ounce)
Cottage, low-fat or fat-free (1/4 cup)
Feta (1 ounce)
Fontana (1 ounce)
Goat, part-skim (1 ounce or ¼ cup)
Gouda (1 ounce)
Havarti (1 ounce)
Jarslberg (1 ounce)
Monterey Jack (1 ounce)
Mozzarella, part-skim (1 ounce)
Muenster (1 ounce)
Parmesan, grated (1 tablespoon)
Provolone (1 ounce)
Ricotta, low-fat or fat-free (1/4 cup)
Soy, all varieties (1 ounce)
Swiss (1 ounce)

Buttermilk, low-fat or fat-free (1/4 cup)
Lactose-free milk, low-fat or fat-free (6 ounces)
Milk, 1% or fat-free (6 ounces)
Nonfat dry milk (1/4 cup)
Rice milk, fortified, 1% or fat-free (6 ounces)
Soy milk, fortified, 1% or fat-free (6 ounces)
Yogurt, frozen, low-fat or nonfat (1/2 cup)
Yogurt, low-fat or nonfat, flavored sweetened with sugar subs(6 ounces)
Yogurt, low-fat or nonfat, plain (6 ounces)
Egg, whole (1)
Egg substitute (1/4 cup)
Egg whites (3)
Chicken or turkey, white meat without skin (1 ounce)
Duck, white meat without skin (1 ounce)
Goose, white meat without skin (1 ounce)
Hot dog, turkey or chicken, low fat or fat-free (1)
Fish, canned
Salmon, packed in water (1/4 cup)
Sardines, packed in water (2 medium)
White tuna, packed in water (1/4 cup)
Bluefish (1 ounce)
Cod (1 ounce)
Flounder (1 ounce)
Fried Fish (1 ounce) PLUS count this as a fat due to the oil it was fried in
Grouper (1 ounce)
Haddock (1 ounce)
Halibut (1 ounce)
Mackerel (1 ounce)
Mahi Mahi (1 ounce)
Roughy (1 ounce)
Salmon (1 ounce)
Snapper (1 ounce)
Sole (1 ounce)
Trout (1 ounce)
Tuna (1 ounce)
Clams (2 ounces)
Crab (2 ounces)
Crawfish (2 ounces)
Lobster (2 ounces)
Mussels (2 ounces)
Oysters (6 medium)
Scallops (2 ounces)
Shrimp (2 ounces)

Red Meats
Bacon – lean (1 slice)
Goat (1 ounce)
Ground beef, pork, veal or combination (1 ounce)
Ham, smoked or fresh (1 ounce)
Hot dog, low fat or fat-free (1) Check out the weight of the hotdog too! Some dont' have enough calories so you can have 1 1/2 or even 2
Lamb shank or shoulder (1 ounce)
Pork, chops, cutlets, shoulder or tenderloin (1 ounce)
Pot roast (1 ounce)
Rib roast (1 ounce)
Round steak (1 ounce)
Sirloin steak (1 ounce)
Skirt steak (1 ounce)
Tenderloin (1 ounce)
Veal chop or roast (1 ounce)

Other foods and sauces and condiments

Barbecue sauce (2 tablespoons)
Chili sauce (2 tablespoons )
Chocolate syrup, light (2 tablespoons )
Fruit spread, 100% (1 tablespoon )
Honey (1 tablespoon )
Ketchup (2 tablespoons )
Pancake syrup, low cal (2 tablespoons )
Sugar, brown, light or dark (1 tablespoon )
Sugar, (1 teaspoon)
Sugar, white, powdered (1 tablespoon )
Syrup, maple (1 tablespoon )

Last edited by LaurieM35; 07-13-2005 at 12:48 PM.
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Old 07-13-2005, 08:59 AM   #2
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YEAH!! Im so glad you posted this....Its great to be able to copy and print this and keep it in your purse when out and about!!
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Old 07-18-2005, 08:13 AM   #3
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Would you please post the meal calories on this post? That is, how many carb calories, how many protein calories, how many fat calories at each meal.

Thank you,

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Old 07-18-2005, 09:31 AM   #4
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Will do!
50 calories for veggie/fruit
45 calories for fat
225 calories for protein
80 calories for carbs
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Old 07-26-2005, 01:10 PM   #5
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Thank you this really helps me understand alot more.

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Old 08-13-2005, 07:27 AM   #6
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If it's not too much trouble, could someone please post a sample 3 day menu. I had just heard about this diet and found this board. I don't know a thing about the diet, but so far what I have read on this board has been interesting. Must I buy the book, or can I find all the info. I need online somewhere? Thanks ahead of time.
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Old 08-13-2005, 07:37 AM   #7
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I highly suggest you buy the book, its a great reference guide and it will give you lots of information to help you be suggestful!
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Old 08-13-2005, 09:47 AM   #8
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Originally Posted by LaurieM35
I highly suggest you buy the book, its a great reference guide and it will give you lots of information to help you be suggestful!

Good morning. I noticed you have lost 20 pounds already. Congratulations on the loss! Anyway, I was wondering, have you lost all of that on Jorge Cruise's 3 Hour Diet? And how long did it take you to lose it?

I am still waiting for my book to arrive here. It should be here anytime now I am sure. I live in the country so everything has to be ordered online and delivered.

Anyway, thanks for your time. And thanks for all of the information you have posts on this plan. I can't wait to read the book and get moving!
~* Tracy *~

~*~ Quit Smoking:... 5/16/05 ~*~
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Old 08-13-2005, 10:14 AM   #9
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Yes I lost all that on the JC plan, I lost that in 3 months, I have to be honest I stray alot from the plan so there for that has hender my weightloss too, we have some members who have been on it the same time I have and have lost over 30. I went on vacation and just have had trouble finding my way back since coming back and that is all my own fault.
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Old 08-13-2005, 10:37 AM   #10
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Wow... that is still a good loss. Sometimes it is very hard to stick with a diet! Like for me, I am currently on the SBD but sometimes I have to eat something not on the plan (carbs, sugar, chocolate.. something like that) because I start feeling really sick.

My biggest problem though is because I do NOT eat. For over 15 years I have always ate dinner, and a snack after that while watching tv. During the day I am never hungry. I used to go to WW meetings (about 3 plus years ago) and they told me my body was in starvation mode. Which makes a lot of since! But I was never able (I did the plan at least 4 times!) to lose even 1 pound on WW! I never did understand it. Last time I did the SBD about a year ago I lost over 30 pounds and did good. But once I stopped I gained it all back. And I have been trying it again for a few weeks now and all I have been doing is gaining weight, I have not lost anything this time at all. I have a really bad metabolism according to my doctor. I have also read that doing the same diet over and over does not work as easy as the first time. So I am checking JC's 3 Hr. Diet out as well the Curves book and some others.

I have a long road ahead of me. But this site will help me get to the end I am sure. Thanks for replying to my message. I hope you continue to succeed!
~* Tracy *~

~*~ Quit Smoking:... 5/16/05 ~*~
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Old 08-15-2005, 11:59 AM   #11
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well i'm so happy to hear everyone success stories. i'm just starting this diet. today is the first day. i belive this site and along with all you nice people out there will help me out some and i hope to help others out some too.
*~Shanna M~*

my mini goal to be this weight by thanksgiving or sooner

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Old 08-28-2005, 09:01 AM   #12
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Default Yeah!!!

I am so glad that I found you guys. I have been doing JC's diet for about 1 month and I have lost 7 lbs. I have done every diet known to man and guess what....I gained all kinds of weight. This is such a good diet because of the variety of foods you can eat. I am so pleased at the fact that you can have CARBS and still lose weight. I have been a member of 3FC and I didn't realize that this group was here. I am glad to be here.
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Old 10-03-2005, 12:10 PM   #13
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I think this is one of the best diet forms on the net. Thanks to the wonderful gals like LaurieM35 who are willing to share information.
......LaurieM35 you have been a tremedous help with your food list and info. I was finally able to lose 2 lbs ( in one week) I have tried dozens of diets over 10 years that did not work.Thanks you so much for sharing..
I know I sould buy the book but I just can't right now.
I saw some talk of a free food list. Is that food you can eat any time like negative calorie foods ? If so please could you share the list. Sometimes I just have to snack on something. Thank you so much. Horselady1948
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Old 10-04-2005, 12:40 PM   #14
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Hi Laurie M.
Thanks for the nice list of things we can have. I just ordered the book should get it the next few days, but with this list I can start right away. Looking forward to finally have a plan that works for me.
Thanks again
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Old 01-01-2006, 08:47 AM   #15
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Glad to hear this food list was of help to you guys!
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