Lisa Richards - Lose Weight & Gain Muscle - High Protein Vegetarian Breakfast Recipes

Table of Contents

Lose Weight, Gain Muscle, Boost Energy
High Protein Vegetarian Breakfast Recipes

Lisa Richards

Copyright 2012

Copyright, Legal Notice and Disclaimer:

This publication is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws, and all rights are reserved, including resale rights: you are not allowed to give or sell or circulate this book in any format to anyone else.

Please note that much of this publication is based on personal experience and anecdotal evidence. Although the author and publisher have made every reasonable attempt to achieve complete accuracy of the content in this book, they assume no responsibility for errors or omissions. Also, you should use this information as you see fit, and at your own risk. Your particular situation may not be exactly suited to the examples illustrated here; in fact, it's likely that they won't be the same, and you should adjust your use of the information and recommendations accordingly. Photos are examples only.
Any trademarks, service marks, product names or named features are assumed to be the property of their respective owners, and are used only for reference. There is no implied endorsement if we use one of these terms.
Finally, use your head. Nothing in this guide is intended to replace common sense, legal, medical or other professional advice, and is meant to inform and entertain the reader. So have fun reading it and enjoy!
Copyright 2012 Lisa Richards

All rights reserved worldwide

Published: 1st January 2012

First Edition

How this Book Was Born

So I had a challenge I had just turned 42 and I had been gaining weight for the last 4 years, ever since I was diagnosed with hypothyroidism (under active thyroid).

I think that diagnoses, along with having 3 kids, a husband, and being super busy working all the time was just too much to deal with. In fact it gave me a great excuse just to give up on my body, weight-wise anyway!

I mean come on, most mums with 3 kids at my age dont have fantastic bodies. right?

It was only the TV personalities and famous people that had figures to die for wasn't it?

The trouble with all of those reasons, aka excuses, was that I still felt extremely uncomfortable with my size. I wasn't super-huge, and I didn't have any health issues other than my thyroid, but because of my excess weight I was losing my confidence (confidence that had taken me years to develop)

I hated the clothes I felt I had to wear to hide my lumps, bumps, and rolls. You see, Im more of a tight jeans and tank top kind of girl, but I was way beyond feeling comfortable in that type of clothing!

So what was I going to do?

I had always fad-dieted. I had starved myself with soup diets, liquid only diets, etc, only to find I gained more weight once I went back to my normal, every day eating. And I was totally over doing that to myself ever again!

Call it wisdom, age, logic, or whatever you want, but it finally dawned on me that I needed something easy I could adapt to my everyday lifestyle . Something that would be my new normal. Something simple and easy.

The realization of that lead me to a new passion -- to search for the little things I could do to change my life and my body now, 8 months and 36 pounds later, Id like to share my journey in the hope that it helps other people out there that are struggling to have their body the way they want it.

And yes people . you CAN have your cake and eat it too!!

Ive taken the recipes and ideas that have helped me to lose 36 pounds and compiled them together in this first book of a series.

And it all starts with a great breakfast!

My lifestyle required everything to be simple, fast, and easy; Im a busy working mum and don't exactly like being stuck in the kitchen!

I also needed the recipes to be family friendly, which isnt always easy, especially as 2 of us are vegetarians and 3 of the family members are at the other extreme; they love their meat!

What I realized on my journey is that its easier to cook for the vegetarians and add meat to the menu, rather than the other way around.

So there you are, that's the journey that has led me to write this first book if you enjoy this book and would like to know more about the other books in this series, please email me at lisarichardsbooks@gmail.com or do a search at Amazon.com using my name also, please leave a review, as this will help others achieve their goals by spreading the word.

THANKS!!

Before we get started on the recipes, please let me share some tips and insights that Ive included in my life that have helped with my weight loss, and then we will move on to the easy recipes that changed the way we cook and eat!

Tips n Insights

Drink water at the first sign of hunger. I like to squeeze some lemon juice in mine, and try to get around 8 glasses a day although its not always possible. After you have a drink, think about what you will make for the next meal.

Breakfast really is the best start to the day. Choosing something higher in protein really makes a difference. When I pick meals out of my little book of recipes, Im never hungry!

Im a huge fan of protein; before I started this I had very little protein in my diet, now I get around 60 grams + a day. I have really noticed a difference in my muscle mass, energy level, and the lack of feeling hungry.

Understand .. there is NO need to feel hungry if you eat protein at every meal !!

Clear your cupboards of any unhealthy foods. If you cant completely clear them away, pop them out of sight. Its easier to say no to junk food if you don't see it then to have to say no every time you open the cupboard!

Relax. Remember to make simple, easy changes that become who you are. This isnt a lose-weight diet book, its all about easy vegetarian recipes that you can make in 20 minutes or less. The bonus will be that you will naturally loss weight if you need to.

Don't be scared to tweak the recipes to suit you and your familys taste buds, experiment when you have time. There are many free nutritional counters online that you can use to tweak the meals, and make sure that youre not over doing it with fat content.

When I was eating this way to lose weight, I stuck to around 60 - 130 grams of protein, 30 65 grams of fat, and 163 - 236 of Carbohydrates, which worked well for me. Now I still cook the same recipes, but I can afford to add in some extras. More toppings on my waffles, higher calorie drinks, and I no longer fight with my weight!

If you are just cooking meals from this series of cookbooks, then you shouldn't need to worry about any counting of anything; its all done for you and will even out over the weeks.

Make what you can ahead of time and freeze for a near instant, no brainer meal.

Exercise is good well let me rephrase that. Movement is good! Anything is better than nothing, but again the trick is to find something you enjoy doing, something that you will do daily as part of your lifestyle. This could be simply walking your dog every morning - it's a great way to start your day (and your dogs day). If you don't have a dog, offer to walk your neighbors pooch!

So start your day with some form of movement, even if its only 10 minutes to start with just put your thinking cap on and find something easy and fun that you enjoy doing.

Finally, visualization this has been huge for me!

Simply pick a time suitable for you to have 5 10 minutes to yourself (I find either last thing at night, or first thing in the morning is good) and just start picturing yourself as you want to be, with all the emotion you can muster!