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V E G G I E L I S A

the 24 hour PERFECT M EA L P L A N

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Hi, I’m Lisa.

I’m a lifelong vegetarian, certified nutritionist and personal trainer.

Over the past few years, I’ve helped my clients lose weight, improve their nutrition, and reach their health and fitness goals.

Are you confused by all the different diets these days?

Well, you’re not alone.

There are so many opinions out there on what to eat, when to eat it, and how much you should eat.

And I’ve pretty much tried them all.

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Many are similar in theories. Some are not. But I’m excited to share with you what has worked best for me and my clients.

I have been a vegetarian for nearly 30 years. I also spent a year being a vegan and about 3 months being a raw vegan.

I learned the hard way that even though I don’t eat meat, I still need to get plenty of protein to sustain me and help me drop unwanted fat.

Protein is the missing key element for folks who want to lose weight. And by losing weight, I mean shed fat and build lean, beautiful muscle!

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What does an Ideal Day Look Like?

The 24 Hour Perfect Meal Plan

Here is what a perfect day of healthy living looks like. This is the same breakdown I give to all my clients. The meals are full of healthy fats, fuel burning carbs, and lean sources of protein. You won’t even feel the need to reach for sugary treats or salty chips. Don’t worry, I gotcha covered.

7amWake Up8oz warm water with quarter of a lemon squeezed.

Apple Cinnamon Oatmeal

Greek Yogurt Sundae

Berry Protein Crunch

Mashed Cauliflower

Get up and move! Exercise for 30-60 minutes, activity of your choice.

Protein Smoothie

Unwind with some meditation

Breakfast

Snack

Lunch

Dinner

Get Moving

Snack

Bed Time

7:30am

10am

1pm

5pm

6pm

7pm

10:30pm

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Morning Ritual

First thing when you wake up, have a warm cup of water (8oz) with a quartered lemon, squeezed, and placed into cup. This will not only start your digestive system for the day, but once ingested, lemon is one of the most alkalizing foods. This helps our bodies to reduce acidity and flush out toxins.

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Breakfast

5 Minute Apple Cinnamon Oatmeal 1/2 c rolled oats 1/4 apple diced (leave skin on) 1/2 tsp cinnamon 1 TBSP almond butter 1/2 scoop IdealRaw vanilla

1. Boil one cup of water in saucepan.2. Add oats and apples.3. Allow to cook until all the moisture is gone

and oats are done.4. Remove from heat and add honey, cinnamon

and almond butter.

This is the perfect breakfast because it’s filled with protein and fiber, which keep you full and get your metabolism up and running. Oats are probably my favorite way to start my day. They are so versatile you can make any flavors with them!

Protein 24g | | |Fat 17g Carbs 44g Calories 405

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Snack

Greek Yogurt Sundae 1/2 c plain, non fat Greek yogurt 1 scoop vanilla IdealRaw protein powder 10 berries of any kind

1. Mix greek yogurt and protein powder in a small bowl.

2. Top with berries.

Feeling the late morning munchies? Don’t worry that’s normal! The best snack is one filled with protein. This Greek yogurt sundae tastes like dessert, but still gives you the protein and vitamins your body needs. My favorite toppings are berries because they provide extra antioxidants our bodies need!

Protein 27g | | |Fat 5g Carbs 22g Calories 227

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Lunch

Berry Protein Crunch 1 cup milk of choice (unsweetened) 2 large strawberries, washed and quartered 1/2 frozen banana 1 1/2 scoops IdealRaw vanilla protein powder 1 TBSP coconut chips (I liked Dang brand) 1 TBSP sliced almonds 1 tsp granulated stevia

1. Blend and enjoy!

Lunch time calls for healthy fats, carbs, and of course protein! This tasty berry crunch smoothie is perfect to satisfy any cravings and keep you full until dinner. The sliced almonds provide a nice crunch as well as a source of healthy fats.

Protein 25g | | |Fat 14g Carbs 30g Calories 325

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Dinner

Mashed Cauliflower 2 cauliflower florets 1 TBSP ghee butter Salt and pepper Protein of choice (choose 1): • 3oz grilled chicken • 4oz ground turkey • 8oz water mixed with 1 scoop of IdealRaw protein

1. Boil 5 cups of water over medium, heat.2. Place florets in pan and boil until very tender (usually 10-12 mins)3. Drain cauliflower in colander.4. Mash with fork, toss in butter and salt and pepper to taste.5. Serve with protein of choice.

Dinner is my favorite time to get lots of veggies in! This mashed cauliflower tastes like mashed potatoes and is a family favorite at my house. Don’t forget to pair it with your choice of protein for the perfect dinner!

Protein 27g

Protein 31g

Protein 18g

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Fat 23g

Fat 18g

Fat 21g

Carbs 12g

Carbs 12g

Carbs 24g

Calories 365

Calories 325

Calories 325

With Turkey:

With Chicken:

With IdealRaw:

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Bedtime Unwind

Sleep is so important! Make sure you’re getting 7-8 quality hours each night. Sometimes it’s difficult at the end of a stressful day to be able to relax and fall asleep. Try a 5 minute meditation or bedtime yoga sequence. It will help you steady your breath, feel calm, and sleep like a champ.

Total Calories for the day: 1,604

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My Top 4 Healthy Eating Tips

1. Have a meal or small snack every 3 to 4 hours. The more stable we can keep our blood sugar, the more fat our bodies will burn. Reach for things with a low glycemic index. This fuels your metabolism and helps prevent binges and blood sugar crashes.

2. Combine protein (lean meat, fish, beans, nuts, eggs, or dairy) and fiber (vegetables) as often as you can. When eaten together, these foods take longer to digest than simpler carbohydrates, so you stay fuller, longer. Healthy fats, such as coconut oil, avocados, or raw nuts, can help increase your satiety and even help prevent sugar cravings.

3. Drink water. This is so important when staying on track to losing weight and becoming healthier. Taking sips throughout the day will help you stay hydrated but not overwhelm your stomach, or your bladder.

4. Eat less the closer you get to bedtime. There is nothing worse than going to bed with a full stomach. Allow 1-2 hours for your body to start the digestion process before you go to sleep. Once you are asleep, your digestive system slows down. You don’t want to end up storing your food as fat.

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What Not to Eat

Bottom line, there are just some things out there that are not good for our bodies. Here are some foods to consider dropping from your daily menu. A good rule of thumb that I like to use is if your grandmother wouldn’t recognize it as food, you probably shouldn’t eat it.

• Sugar• “Fat Free” foods• Processed foods• Prepackaged low calorie snacks• Diet Soda

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What to Eat

Now let’s focus on the positive. The exciting part is that there are so many great, whole foods out there for us to eat! We’ve already talked about a few, but here are some ideas of food that you can incorporate to add nutritional value to your meals.

1. 10-12 servings of vegetables a day. The more raw vegetables, the better. These contain the highest nutritional profile that is sometimes lost during cooking. However, if you are just starting out, simply add the vegetables you like. You can always add more options as you get comfortable eating them.

2. Eat a good source of protein at every meal (even when picking snacks, consider protein). Plant based protein sources are considered to be the highest form of protein, especially when talking about protein powders. Grass fed meats and wild caught fish are a few other excellent sources of protein.

3. Snack smart. Don’t eat empty calories. Simple carbohydrates, such as granola bars, crackers, or fat free yogurts, are full of hidden sugars and will leave you hungry in an hour or two. Pick a snack with some fiber and protein, such as an apple with natural peanut butter, and you will stay fuller, longer.

Life needs balance, but it pays to eat clean, healthy meals on the regular!

Never underestimate the power your diet can have on your health, weight, and happiness. I’m excited to hear how you feel after just one day of clean, flawless eating!

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Legal Disclaimer

The information provided in this book is for informational purposes

only and is not intended as a substitute for advice from your physician

or other health care professional or any information contained on or in

any product label or packaging. You should not use the information in

this book for diagnosis or treatment of any health problem or for

prescription of any medication or other treatment. Always consult with

a healthcare professional before starting any diet, exercise program or

dietary supplement.

IdealRaw TM is a trademark of IdealShape, LLC. The names of actual

companies and products mentioned hereinmay be the trademarks of

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