Vegan 
             Eating Plan
                       By Lyzabeth Lopez
                        ACE, CPT, RHN, FIS, OGF3
                                                                                                                                                                                                      Table Of 
                                                                                                                                                                                                          Contents
                                        TM
          HOURGLASS WORKOUT                                                                                                                                                                           How It Works                                                                         4
          VEGAN EATING PLAN 
          The unauthorized reproduction or                                                                                                                                                            Your Eating Plan                                                                     7
          distribution of this copyrighted work is 
          illegal. Criminal copyright infringement, 
          including infringement without monetary                                                                                                                                                     Your Supplement Plan                                                                 11
          gain, is investigated by the FBI and is 
          punishable by up to five years in federal 
          prison and a fine of up to $250,000.                                                                                                                                                        Sample Eating Plans                                                                  12
          Medical Disclaimer
          This book is supplied for educational                                                                                                                                                       How To Fit This Plan Into Your Life                                                  15
          and information purposes only and, as 
          experienced in this subject matter as                                                                                                                                                       Cooking Tips                                                                         16
          the contributors are, no claim or opinion 
          in this program is intended to be, nor 
          should be construed to be, medical                                                                                                                                                          A Few Fun Recipes                                                                    19
          advice. Always consult with your doctor 
          before making any changes to your 
          diet and nutrition program. Readers are 
          advised to consult their own doctors 
          or other qualified health professionals 
          regarding the treatment of medical 
          conditions.
          If fitness advice or other professional                                                                                                                                                     A NOTE FROM LYZABETH  
          assistance is required, the services of a                                                                                                                                                   Being vegan is not just about following a diet, but living a conscious 
          competent professional should be sought.                                                                                                                                                    lifestyle.  If you are vegan due to ethical reasons, I applaud you.  If you 
          The contributors do not accept any                                                                                                                                                          are vegan mainly for health reasons, it is good to know that this style of 
          responsibility for any liabilities resulting                                                                                                                                                eating makes it a bit more challenging to add lean muscle and recover 
          from any decisions made by purchasers                                                                                                                                                       properly without making careful food choices and meticulous food 
          and/or readers of this book.                                                                                                                                                                combining.  Although it is a tougher route to take, it is definitely possible 
          ©2014 Hourglass Body Inc.™                                                                                                                                                                  with some coaching and education.  If you are struggling with reaching 
          All rights Reserved                                                                                                                                                                         your fitness goals as a vegan, one option is to consider a vegetarian 
                                                                                                                                                                                                      approach and slowly incorporate some fish or eggs if this is an option you 
                                   TM                                                                                                                                                                 are comfortable with.                                                             TM
         2 | Hourglass Workout  Vegan Diet                                                                                                                                                                                                                         Hourglass Workout  Vegan Diet | 3
        How it Works
                                                                                                                                               UNDERSTANDING THE PROGRAM just one sign of this. Please do not add any foods listed 
                                                                                                                                               There are three very important factors when it comes         on this plan for at least the first three weeks, if not longer.
                                                                                                                                               to reshaping the body:
                                                                                                                                                                                                             Fewer Cravings:  This plan is very low in sugar; 
                                                                                                                                               Diet                                                         because of this, you may find that after following the 
        GET STARTED                                                                                                                                                                                         plan, you may find that you have reduced, or no sugar 
              Print off your eating           Take your before             d. Save these                                                       Resistance training                                          cravings after the first two to three weeks. This is 
        1 plan, grocery list and       3 photos.                           photos to your                                                                                                                   because your blood sugar is more stable and you are 
             supplement plan and             a. Put on a bikini or         computer and if you                                                 Cardiovascular training                                      probably reducing the candida and bad bacteria in 
             place on the fridge             short shorts and a            like, print them and                                                                                                             your intestines.
             or in a duo-tang.               sports top.                   post them either in                                                                                                                 If you follow the diet correctly, other benefits may 
                                             b. Have someone               your duo-tang with                                                                                                               be noticed as well, including: increased energy, better 
               Choose your start             take a full-length            your diet or on your        JOIN THE NEWSLETTER                                                                                  attitude, and a better looking body. Give it a try. If 
        2 date, write in your                photo of you (make            fridge.                                                                                                                          anything feels wrong, please contact your physician.
              calendar what your             sure the picture                                            MAILING LIS            
                                                                                                     ADDITIONAL W T F
              three month end                includes your entire            Plan your workout                          OR 
                                                                                                                     ORK                                                                                    Resistance Training
              date should be,                body, head to feet).    4 dates in your                                     OUTS
                                                                                                         AND DIET TIPS.         
              mark that date on              c. Be sure to take             calendar.                         V                                                                                             Resistance training plays important roles in your body 
                                                                                                    L           isit 
                                                                                                     y               
              your eating plan               the photo against a                                       zabethL                                                                                              transformation as well, including:
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              and make a note                blank wall.                                                               . om 
              on or near your                 
              refrigerator. 
                                                                                                                                               Diet
                                                                                                                                               The eating plan (diet) contains many important 
                                                                                                                                               factors. It is very important that you are 100% 
                                                                                                                                               committed to following this plan right from the 
                                                                                                                                               beginning. There are many tips in the plan on how 
                                                                                                                                               to make this not only a part of your day, but your 
                                                                                                                                               lifestyle. Here are some of the roles the diet will play in 
                                                                                                                                               your transformation:
                                                                                                                                                Fat Loss:  Followed properly, this eating plan should 
                                                                                                                                               provide slow, steady fat loss.
                                                                                                                                                Less Bloating:  Bloating is generally caused by your 
                                                                                                                                               body having a reaction to something inhaled, injected 
                                                                                                                                               or eaten. If you are eating foods that are causing a 
                                                                                                                                               sensitivity or minor allergic reaction, bloating can be 
        4 | Lyzabeth’s Classic Diet                                                                                                                                                                                              Hourglass WorkoutTM Vegan Diet | | 5
                         T IP:  Take 5g of BCAA’s with                                                                                                                                                                                                                                                                                                                                                                                      Your Eating Plan
                         your morning water before and 
                         during your fasted cardio session to                                                                                                                                                                                                                                                                                                                                                                               HERE’S HOW IT WORKS.
                                                                                                                                                                                                                                                                                                                                                                                                                                            For each meal of the day, choose one menu option.  Ensure that you switch up your choices often!  
                         retain muscle mass.
                                                                                                                                                                                                                                                                                                                                                                                                                                            Additional Tips!
                                                                                                                                                                                                                                                                                                                                                                                                                                            •  Take 1-2 digestive enzymes before a large high protein                                                                                                                             •  If you notice new reactions to a food when you bring 
                                                                                                                                                                                                                                                                                                                                                                                                                                                 meal.  These enzymes can optimize digestion and                                                                                                                                       it back into your diet, you may want to leave it out 
                                                                                                                                                                                                                                                                                                                                                                                                                                                 decrease negative symptoms such as gas and bloating.                                                                                                                                  for a while before bringing it back and check with 
                                                                                                                                                                                                                                                                                                                                                                                                                                                 Other awesome digestive aids include Betaine (HCL                                                                                                                                     your ND for food sensitivity testing.
                                                                                                                                                                                                                                                                                                                                                                                                                                                 – hydrochloric acid), apple cider vinegar and Swedish 
                        • Incr            easing muscles in the right areas to                                                                                                                                                                                                                                                                                                                                                                   bitters.  See more on our “Digestion” section above..                                                                                                                            •  This plan is a lifestyle plan. After the initial three weeks, 
                             create sexy curves.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       continue to work this plan into your lifestyle, but 
                                                                                                                                                                                                                                                                                                                                                                                                                                            •  Buy an inexpensive food scale to help you measure                                                                                                                                       you may be able to be a bit less stringent and start 
                        • Incr            eased bone density, which will also help                                                                                                                                                                                                                                                                                                                                                               out food (This should be no more than $20).                                                                                                                                           to ‘eyeball’ the serving size rather than measuring 
                             with fighting off diseases and disorders.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 everything, and you may have reintroduced a few 
                                                                                                                                                                                                                                                                                                                                                                                                                                            •  Try to do all your grocery shopping and cooking                                                                                                                                         foods that are not included if you’ve tested found that 
                        • Incr            easing metabolism to help you burn                                                                                                                                                                                                                                                                                                                                                                     one-two times per week. Put all meals in glass                                                                                                                                        you are not sensitive to them. If you find that you stop 
                             more fat all day, even when you’re sleeping!                                                                                                                                                                                                                                                                                                                                                                        Tupperware for easy grab and go meals. This will                                                                                                                                      seeing results after becoming less stringent, then go 
                                                                                                                                                                                                                                                                                                                                                                                                                                                 keep you on track!                                                                                                                                                                    back to measuring everything and sticking closely to 
                        Cardiovascular Training                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        the plan again and try following more of the ‘low-carb’ 
                        Cardiovascular training is essential, not just for fat loss                                                                                                                                                                                                                                                                                                                                                         •  Try this eating plan and stick to it 100% for three                                                                                                                                     Paleo options again to super-charge the fat burn if and 
                        but for heart health and detoxification. It is helpful in:                                                                                                                                                                                                                                                                                                                                                               weeks (that means no gluten for three weeks and                                                                                                                                       when needed. 
                                                                                                                                                                                                                                                                                                                                                                                                                                                 very little sugar). After three weeks, you can start 
                        •  Increased muscular endurance                                                                                                                                                                                                                                                                                                                                                                                          to reintroduce foods one at a time. We are looking                                                                                                                               •  If you are experiencing bloating and continue to 
                             and cardiovascular health                                                                                                                                                                                                                                                                                                                                                                                           for hidden food sensitivities, but it only work if you                                                                                                                                experience this even after three weeks of this plan, 
                                                                                                                                                                                                                                                                                                                                                                                                                                                 follow it 100%.  When reintroducing foods, start                                                                                                                                      see your N.D. and request an IGG food sensitivities 
                        •  Creating a lean body!                                                                                                                                                                                                                                                                                                                                                                                                 with one food at a time.  Have that same food with                                                                                                                                    test. This test can cost anywhere from $200-$400, 
                                                                                                                                                                                                                                                                                                                                                                                                                                                 each of your major meals for the day.  If you start                                                                                                                                   but it should be seen as an investment towards your 
                        •  Reducing toxins – cardiovascular activity                                                                                                                                                                                                                                                                                                                                                                             to experience any bloating, gas, headaches or other                                                                                                                                   health and may uncover issues with your digestive 
                             moves the lymph, which assists the                                                                                                                                                                                                                                                                                                                                                                                  unusual symptoms, remove that food rom your diet,                                                                                                                                     system that you may not have been able to fix 
                             body in moving toxins out of the body.                                                                                                                                                                                                                                                                                                                                                                              as you may be sensitive to it.  Reintroduce a new                                                                                                                                     without this test. A more drawn out, less expensive 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                              food the following day.  If you feel fine when                                                                                                           way to try to pin-point these sensitivities would be 
                        Fasted cardio is a tool often used to achieve fat                                                                                                                                                                                                                                                                                                                                                                                                                   reintroducing a particular food, keep it                                                                                                   to follow a Rotation-Diet. Paul Chek of the Chek 
                        loss. This is done by completing 20-30 minutes of                                                                                                                                                                                                                                                                                                                                                                                                                                In your diet and move on to a new                                                                                             Institute offers a good diet to follow and can be 
                        cardiovascular activity on an empty stomach first                                                                                                                                                                                                                                                                                                                                                                                                                                        food the following day.                                                                                               found in his book: How to Eat, Move and be Healthy.
                        thing in the morning. To maintain hormonal balance 
                        and prevent a big spike in cortisol (stress hormone),                                                                                                                                                                                                                                                                                                                                                                                                                                          No Eating Two-Four Hours Before Bed! Nothing!
                        do not exceed 30 minutes.                                                                                                                                                                                                                                                                                                                                                                                                                                                                      Dinner should be your lightest meal!!! If you let your food digest before you go to sleep, your body will 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       thank you and you’ll feel great in the morning! (You are more than welcome to sip herbal teas right up to 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       bedtime if you choose). 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       NOTE: The above is for informational purposes only. It is not intended to be a 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       prescription or recommendation, nor should it substitute the advice and counsel 
                                                                                              TM                                                                                                                                                                                                                                                                                                                                                                                                                       of your personal physician. One should always consult a doctor before starting                                                                                                                                                         TM
                        6  | Hourglass Workout  Vegan Diet                                                                                                                                                                                                                                                                                                                                                                                                                                                             any diet plan                                                                                                                                                                  Hourglass Workout  Vegan Diet | 7