VEGAN BUSY BABE REFERENCE GUIDE 

 
 
  

Overview 
• Low carbohydrate and sugar count for weeks 1 & 2 
• Week 3 & 4 carbohydrates go up slightly 
• No gluten or grains in weeks 1 & 2 to address carb sensitivity 
• Gluten containing foods reintroduced in weeks 3 & 4 if wanted 
• 1 refeed day every two weeks 
• Week 1 add morning fiber/colon cleanse 
• (Optional) add parasite killer supplement or kit 
• (Optional) add lemon enema (lemona), colonics and o ​ r ​continue with a fiber supplement to 
ensure you are moving things out which will assist in less headaches, fatigue etc. that may 
occur during cleansing. This will also be very helpful for moving things out if doing the parasite 
cleanse  
 

Goals 
• ​Reduce sugar cravings & rebalance blood sugar 
• ​Reduce candida and/or parasite issues 
• ​Improve energy & gut health 
• ​Lose fat 
• ​Reset your body as a more effective fat burning machine 
• ​Refeed days will ensure your metabolism gets a little shock to help it from lowering and gives 
you a ​‘​fun day​’ ​to look forward to 
 
 
How to Choose a Calorie Level
If you know how to use a BMR calculator properly, you can use that system, but there is an app 
that does a pretty good job of doing the work for you if you don’t. You can download the free 
version of MyFitnessPal in the app store and choose the goals tab. Fill it out (leaving out your 
activity level) and this should give you a decent gage of which calorie level to choose. Your 
doctor is also an excellent resource for this information.  
 
Intermittent Fasting 
 
• ​Week 1 & 2: eating window is 8 hours on days 1 through 3  
• ​Week 3 & 4: eating window is 8 hours on days 1 through 5 
 
On the off days from Intermittent Fasting (IF), you can eat with your regular timing, but try not 
to eat solids two hours before bed if possible for better digestion and potentially a better 
sleep.   
 
What is Intermittent Fasting:  
• ​Food is consumed in an eating window only for a designated number of hours. For this eating 
plan, we’ve chosen an 8-hour window. You will consume all your food within this 8 hour 
window and will be fasting for the other 16 hours in the day (some of those hours will be while 
you’re sleeping) 
• ​Here is an example of timing, first meal consumed at 10am and last meal consumed by 6pm. 
Or, first meal at 12pm and last meal by 8pm 
• ​This does not apply to water, lemon water, chlorophyll water, unsweetened herbal teas etc. 
which you can have during your fasting hours 
• ​More info on this below in FAQ’s.  
   
 
 
Supplements 
• ​Parasite Cleanse kit of choice (optional): since we​’​re going low sugar, it​’​s the perfect time to 
kill those pesky parasites causing havoc in your system. (take as directed on the label that you 
purchase).   
 
• ​Probiotic (non-dairy): 20-50 billion per capsule should be fine, but check with your doctor as 
to how much they think you may need. Personally, I take 20-50 billion/caps per day.  
 
• ​Aloe Vera Gel: 1 tbsp (easiest to add to a shake)  
 
• ​Glutamine (plant based): 1 tbsp (5grams), 3 times a day - (breakfast, lunch and dinner). 
Powder is preferred over capsules. If it’s a challenge to bring the powder to work, morning and 
night are fine, just do 1.5 tbsp instead. *Ensure the one that you purchase is a vegan version 
 
• ​BCAA​’​s (plant based): 5 grams pre-workout in water 
*look for ones without aspartame or sucralose. If sweetened, stevia or xylitol is preferred 
*you can take this drink during your fasting window on IF days  
 
• ​Digestive enzyme (plant based): take before meat meals or large meals 
*ensure it includes: pepsin, cellulose, HCL - ​more info on digestion below 
 
• ​Chlorella capsules: (take as directed on the label). Provides an array of vitamins, minerals and 
healthy fats. This is strictly optional - you can take a high-quality multivitamin instead 
 

Liquid Options 
• ​Water 
• ​Infused water 
• ​Herbal teas - warm or chilled 
• ​Sleepy Time Tea is a favourite amongst the TWL community to help with sleep 
• ​Green & white teas - Matcha is the best option with most antioxidants 
• ​Organic coffee (max 2) one as pre-workout, one if necessary ​– ​zero is best. 
• ​Natural Vitamin C or magnesium drinks (no sweeteners except stevia or xylitol), once a day 
of each as necessary  
• ​Check out my video on healthy ways to stay hydrated for some yummy options 
https://youtu.be/6HPFCFBm2kw 

 
 
FAQ 
 
Fermented Foods, what are they? 
• Fermented foods are probiotic packed veggies that have been fermented and assist with gut 
health and give you a flat belly! 
• ​Some of you may not love the flavour at first, but you will grow to either tolerate them or 
crave them - don​’​t give up, there are plenty of different varieties out there to enjoy 
• ​The most popular ones are sauerkraut (great for newbies) and Kimchi (great for those who like 
some spice) 
 
Should you Add a Parasite Cleanse? 
• ​Parasite cleanses can work well when eating a low sugar diet, so a sugar cleanse can be a 
good time to do this type of cleanse. 
• ​It can work well if you have a healthy colon and good bowel movements. It​’​s important that 
you have good bowel movements prior to starting. When cleansing, toxins need a way out. If 
you are backed up, this could lead to toxins, parasites and candida getting stuck in the colon. 
Personally, I add a colonic and some people add a lemon (also known as lemonas) or coffee 
enema to ensure things are moving along. You can do further research if you are interested in 
this.  
• ​How to do it? You can research a good kit from a health food store and add it as a 
supplement. A fiber supplement and adequate liquids can also help. 
• ​If eating clean is a new lifestyle change for you, I suggest a solid month of the following my 
eating plan along with a quality fiber intake or supplement and adequate water before any 
advanced cleansing happens in order to prevent a cleansing crisis 
 
Who is best suited to add a parasite cleanse?  
• People with pets 
• People with children 
• People who travel 
• People who drink tap water 
 
What about Water? 
• Your water goal is 2L/day plus workout water 
• 1L of pure water (filtered) 
• The other 1L can be your choice of BCAA’s, herbal teas, fruit infused water, Emergen-C or 
Mag-calm - make sure there are no artificial sweeteners or mystery ingredients 
 
What is Intermittent Fasting (IF)? 
• Intermittent fasting (IF) is a term for an eating pattern that cycles between periods of fasting 
and eating – it is not a diet, but merely a way to describe an eating pattern that includes an 
eating window.  
• Common intermittent fasting methods involve daily 16 hour fasts, or fasting for 24 hours, 
twice per week. 
 
How to do Intermittent Fasting 
• ​There are several different IF methods used, but all of them involve splitting the day or week 
into ​“​eating periods​” ​and ​“​fasting periods.​”
• ​During the fasting periods, you eat either very little or nothing at all.  
• ​The simplest, most sustainable and easiest method to stick to is the 16/8 method 
• ​The 16/8 Method involves restricting your daily eating period to 8 hours, for example from 
10am to 6pm then ​“​fasting​” ​for 16 hours in between. 
Why try IF? 
• ​When you fast, several things happen in your body on the cellular and molecular level, but 
one of the most notable is the body​’​s ability to change hormone levels to make stored body fat 
more accessible. 
• ​IF also increases Human Growth Hormone (think muscle gain and fat loss), improves insulin 
levels (think better energy and fat loss) and allows your cells to repair themselves (think 
anti-aging and long term health) 
Do not start IF or discontinue if: 
• ​If you notice abrupt changes in your menstrual cycle 
• ​If you have problems with fertility and/or are trying to conceive 
• ​You are underweight or have a history of eating disorders 
• ​Do not have enough energy to carry out daily tasks after 4 days 
• ​Have a history of diabetes or issues with regulating blood sugar and blood pressure 
What to expect when fasting? 
• ​Hunger (obviously) :) 
• ​You may also feel weak and that your brain isn​’​t performing as well as you​’​re used to 
• ​This may only be temporary, as it can take some time for your body to adapt to the new meal 
schedule. 
*Please consult with your doctor before trying intermittent fasting. 
 
 
What if I have an allergy or sensitivity to any of the foods, or I 
really dislike them?  
 
You are welcome to switch out food. Just look at the recipe or package and change it out for 
something with similar macros. This month is gluten free, so do not substitute with one of these 
foods.  
 
Digestion
If you are living with chronic bouts of gas, bloating, heartburn, constipation, low energy and so 
on, it is likely that your digestive system is not functioning optimally! This may be due to a 
number of reasons including deficiency of stomach acid or digestive enzymes, stress, poor 
nutrition etc. Here are a few tips to help: 

•​ ​Chew your food thoroughly, about 20-30 chews before swallowing 

•​ ​Include plenty of flat belly fermented foods (if you tolerate them) 
•​ ​Steam and cook down certain veggies such as cauliflower, cabbage, broccoli, kale, onions 
etc. 
•​ ​If consuming raw veggies, chew them very well, remember, at least 20-30 times! 
•​ ​Take digestive aids and/or Apple Cider Vinegar daily **if you have acid reflux issues, skip 
the ACV and opt for enzymes instead** 
  
Digestive Aids 
 
Broad Spectrum Plant Enzymes​:​ help the body to break down and use nutrients from fats, 
carbs, proteins, sugars and fibers. They are produced by the body but production decreases 
due to stress, caffeine, alcohol, illness, pregnancy and aging. Take 1-2 capsules before meals 
 
Vegan Betaine HCL (hydrochloric acid):​is the acid present in our stomach –it has several roles, 
but one main role is to assist in the digestion of fats and proteins. A deficiency in HCL should 
be addressed by supplementation –take when having a high fat meal (see more on HCL below) 

Apple Cider Vinegar:​ acts as a great digestive aid by stimulating production of HCL –2 tbsp 
diluted in a large cup of water taken before, or during meals is ideal.  

*Always rinse your mouth with water after taking acidic drinks like ACV or lemon water to 
protect your tooth enamel  

Swedish Bitters​: ​ these stimulate increased production of saliva and digestive enzymes in 
order to ensure optimal digestion. Bitters also help eliminate waste more efficiently and can be 
taken before, during or after a meal 
 
Meal Prep Tips 
 
The plan is set up so that you are eating the same meals for the day two days in a row. The 
following two days will be a new menu, and so on for the entire plan (with the exception of the 
weekends) where the prep is a bit different  
The reason for this layout is that in two days, you generally don’t get bored, but, you can prep 
two quick days at the same time without the risk of anything going bad.  
So, here are the tips: 
 
1) Shop for the week, on the Saturday or Sunday.  
2) Prep ​only​ day 1&2.  
3) At the end of day 2 or the morning of day 3, prep day 3&4, etc.  
4) Each ‘prep’ is generally about 30 minutes for the following two days of food and 
nothing is intensive. You can even prep for the two days while making breakfast for that 
day. Find what works best for you knowing that it will be fast.  
5) Note: prepping is the key to success. If you choose to not prep at all, you will likely fail 
before week 2.  
6) We’ve been very careful to include as many pre-made healthy items as possible and 
include only quick, short ingredient list recipes. I’ve done this style in other plans with 
great success. I think that you’ll enjoy it.  
 
How to stay on Track when Life gets in the Way ? 
​ ptimal​ ​results, however, we all know life can get the 
Sticking to the Sugar Cleanse will ensure o
best of even the most organized busy babe. Here are a few tips to modify the plan and still stay 
on track: 
● Reach your protein goals even when on the go! 
● Using apps like My Fitness Pal is a great way to track your macros 
● Ensure at least 30g-40g of protein is present in each meal -this translates to approx. 
3oz-4oz per serving 
● Tip​ - the size of your outstretched hand is a good size for your portion of protein 
● Sugar - Stick to less than 40g of sugar per day 
● Fat - Stick to 80-95g of fat per day 
 
 
Greens Shot 101 
● There are many ways to get your greens shot - below are a few suggestions: 
● E3 Live: taste decent on its own with water, or add to shakes 
● Chlorella or Spirulina: capsules are more palatable - this amazing superfood doesn't 
taste very super unfortunately 
● Wheatgrass ice cubes: added to shakes or taken on its own 
● Greens powder: added to shakes or taken on its own 
*Most of these can be found at your local health food store or on healthy grocery / supplement 
websites like Sprouts, Trader Joes, Well.ca, Whole Foods and local health food shops like this.  
 
 
What to Eat on Refeed Days​ - (starting in week 2) 
The refeed meal has a few purposes: 
1) to try to keep your metabolism from resetting to a lower calorie 
2) to assist with leptin a hormone that can help regulate the feeling of fullness and potentially 
assist with weight management 
3) to mentally let you know you have some 'food fun’ coming your way  
 
For your refeeds, it's best to refeed on carbohydrates, (especially if you're also training at the 
same time as the cleanse). I wouldn't recommend resorting to empty calorie carbohydrates i.e. 
cakes, cookies etc. Part of the goal of the cleanse is to rid you of your dependence on those 
things and to let adjust your palate to not need sugary foods.  
Here are some examples of refeed meals sticking to healthier carbohydrates  
1) sweet potato fries 
2) a baked potato with olive oil and chives  
3) gluten-free granola with fruit etc 
 
Note: Please skip refeeds on items like: chocolate bars, brownies etc for the purpose of this 
cleanse. Also do not refeed on processed sugar or gluten, please keep those out for the 
duration of the cleanse 
 
 
Breastfeeding? Please read tips below and before sure to review 
this plan with your doctor before starting!  
Special Notes from Lyzabeth:  
Here’s what to keep in mind:  
1) do not do the IF (intermittent fasting) 
2) skip the supplements (stick to your pregnancy supplements or health care provider 
recommended supplements  
3) no lemonas or colonics unless doctor recommended 
4) no apple cider vinegar (ACV) 
* Please run the entire diet past your physician for approval prior to starting  
 
Things to add:  
- 1 cup (cooked) gluten-free oatmeal each day (that's just what I did) but you can add a 
carbohydrate that you feel helps with your supply. 
- 2 cups coconut water each day 
- Mother’s milk tea every day - I also used the ‘milk aplenty tincture’  
- Pump or feed often (it's a supply and demand thing. If you decrease pumping, your milk 
supply may decrease and this can happen quickly).  
When I was overproducing, I pumped 7 times a day including 11am and 2am and 6am or 7am 
every day for the first 6 months... I was using the sugar cleanse and over-producing at the time. 
 
Keep your calories high enough for nursing or pregnancy needs. This should be an increase in 
calories, not a decrease. It’s not a time for weight loss focus, but this plan may help you stay 
healthy. I used it while breastfeeding from 3-5 months post and had fantastic results. My 
calories were roughly 2000+ /day (calorie needs are individual, but breastfeeding will require 
roughly an extra 300 calories a day. Please check with your doctor for what your needs will be.  
 
I wasn't doing the sugar cleanse for weight loss, but for clean healthy eating for my baby (and 
testing of course)... I also wanted to see if it could be done by a breastfeeding mama without a 
dip in supply - and we were good! 
 
- Note:​ at 10 months, I'm off of the sugar cleanse now as I ended at 5 months post. My supply 
has dropped due to working full time and not being able to pump 7 times a day anymore, or 
power pump and my liquid consumption is down a bit as well. When I was overproducing, I 
was drinking a large tea and a big cup of water or coconut water with each and every pump 
session (or a low sugar fresh green juice).  
I hope this extra info helps. I'd love to hear feedback on this, please send any feedback to 
[email protected]​. 
 
Good luck everyone, 
 
Xoxo 
 
Lyzabeth & Team