[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-402105-105":59,"doc-detail-402105-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","60day-vegetarian-meal-plan-january-2023-60-day-nutrition-lifestyle-program","60day Vegetarian Meal Plan - January 2023 - 60-day nutrition lifestyle program","","VEGETARIAN MEAL PLAN outlines a 60-day nutrition lifestyle built to provide structure while allowing flexibility for individual metabolisms. It explains how the plan works with three primary meals and optional snack and dessert timing, plus guidance for adjusting calories using calorie add-ons. Separate daily targets are provided for women and men, including recommended calorie levels and macronutrient breakdowns. The program also includes meal prep repetition for weeks 5 to 8, cooking guidance for different household sizes, and daily protein shake recommendations.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/60day-vegetarian-meal-plan-january-2023-60-day-nutrition-lifestyle-program/402105/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/60day-vegetarian-meal-plan-january-2023-60-day-nutrition-lifestyle-program/402105.png","ImageObject",300,407,{"name":92,"@type":93},"นรินทร์","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-06","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",15,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How does the meal plan structure the day’s eating schedule?","Question",{"text":113,"@type":114},"The plan sets up three primary meals daily, with flexibility to choose snacks (and desserts). If you prefer more frequent eating, include smaller snacks more often; if you prefer larger meals, stick to the meal plan with 1 to 2 snacks daily.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What calorie and macronutrient targets are recommended for women and men?",{"text":118,"@type":114},"Women are recommended about 1,800 calories per day with 30% protein (135g), 35% carbs (170g), and 35% fat (70g). Men are recommended about 2,500 calories per day with 30% protein (185g), 35% carbs (220g), and 35% fat (95g).",{"name":120,"@type":111,"acceptedAnswer":121},"What guidance is given for cooking for different household sizes?",{"text":122,"@type":114},"For one person, halve the recipes since many include four servings. For two people, follow the recipes as written and add an extra 100 to 200 calories per meal and snack for males. For four people, double each recipe; four-serving recipes then provide eight servings.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},402105,1790601461,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":140,"language":141,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":67,"update_tm":145,"read_time":146,"preview_page_count":4},2336475104957,"https://ap-avatar.wpscdn.com/avatar/22000c4c6bd8a5076e1?x-image-process=image/resize,m_fixed,w_180,h_180&k=1787554080175789136","VEGETARIAN  \nMEAL PLAN  \nTable of Contents   \n3 5  \n7 8  \n9  \n10  \n11  \n12  \n13  \n21  \n29  \n38  \nHow to Use the Meal Plan Tips to 60day the Right Way Your Healthy Plate  \nHow to Build a Super Smoothie How to Build a Sheet Pan Meal Recommended Snacks The Key to Meal Prep  \nCalorie Add-Ons  \nWeek 1  \nWeek 2  \nWeek 3  \nWeek 4  \nWe know metabolisms are all different, so we’ve built this meal plan with that in mind, hoping to provide enough structure to make your nutrition easier but enough flexibility to work for each individual.  \nHere’s how it works. We’ve set up three primary meals daily, but you can choose all of your snacks (and desserts) . If you like to eat more often throughout the day, include smaller, less filling snacks more often. If you feel content with bigger meals, stick to the meal plan and only have 1 to 2 snacks daily. Do what works best for you and what’s easiest for you toadhere to your program.  \nRemember — if it’s too complicated or restrictive, you won’t be able to keep it up. The goal is to find a lifestyle that feels second nature to you.  \nLast thing. If there is a recipe in the meal plan you don’t like, you are welcome to swap it out with another. Any recipe under the “Entrées” section of the site is approved. If you find a recipe online you want to use but aren’t sure if it’s approved, reach out [to](to 60day@lt.life)[ ](to 60day@lt.life)[60day@lt.life](to 60day@lt.life).  \nYou can find all 60day recipes at [lifetime60day.com/recipes](lifetime60day.com/recipes).  \nThe Base  \nEach day is programmed to have about 70 percent of your total daily calories needed (from breakfast, lunch and dinner) . We’ve got recommendations below on your total calorie needs, but this is where that flexibility comes in if you already know your metabolism and your body — if you need more calories than what we recommend, choose your snacks accordingly (or double up on your servings) . We also include a page on calorie add-ons — quick ingredients you can add to any meal to bump it up when needed (page 13) .  \nWomen  \nWe recommend shooting for about 1,800 calories per day, with the following macronutrient breakdown:  \n• Protein: 30% or 135g  \n• Carbs: 35% or 170g  \n• Fat: 35% or 70g  \nMen  \nWe recommend shooting for about 2,500 calories per day, with the following macronutrient breakdown:  \n• Protein: 30% or 185g  \n• Carbs: 35% or 220g  \n• Fat: 35% or 95g  \n3  \nHow to Use the Meal Plan   \nCooking for One  \nIf you are cooking for one, halve each of the recipes in the meal plan. Most include four servings — halving the recipes (and ingredients) will give you two servings.  \nCooking for Two  \nFollow the meal plan and recipes as written. Males should include an extra 100 to 200 calories per meal and snack.  \nCooking for Four  \nIf you are cooking for four, double each of the recipes in the meal plan. Most include four servings — doubling the recipes (and ingredients) will give you eight servings.  \nSnack Shakes  \nBecause protein is so critical to seeing success, we highly recommend incorporating an afternoon protein “snack” shake daily, using our Life Time Vegan Protein Powder or Life Time Vegan All-in-One Shake Mix. This will make it easy and convenient for you to hit those protein goals and provide ensure you are getting in all of your daily essential amino acids.  \nWhat to do Weeks 5 to 8  \nTo keep it as simple as possible for you, and provide a solid base of meal prep experience, you’ll be repeating the meal plans for weeks 1 to 4 in the back half of the program as well. Feel free to incorporate new recipes as needed, or if simplicity is your game, just follow the meal plan as is.  \n4  \nTips to 60day the Right Way   \nThe 60day meal plan is a lifestyle program that includes eating the right foods, in the right quantities to achieve your healthy way of life. Follow these guidelines to ensure your best results.  \n􀀹 Wash Your Produce  \nHelps remove pesticides and bacteria.  \n􀀹 Consume at Least 6 to 8 Servings of Vegetables Daily  \nOn","cbCain8JixA2pzpg","https://ap.wps.com/l/cbCain8JixA2pzpg","pdf",1217210,48,"English","# How to Use the Meal Plan\n## Tips to 60day the Right Way\n## The Base\n## Week 1-4\n## What to do Weeks 5 to 8\n## Cooking for One\n## Cooking for Two\n## Cooking for Four\n## Snack Shakes\n## Organic vs. Conventional\n## Your Healthy Plate","[{\"question\":\"How does the meal plan structure the day’s eating schedule?\",\"answer\":\"The plan sets up three primary meals daily, with flexibility to choose snacks (and desserts). If you prefer more frequent eating, include smaller snacks more often; if you prefer larger meals, stick to the meal plan with 1 to 2 snacks daily.\"},{\"question\":\"What calorie and macronutrient targets are recommended for women and men?\",\"answer\":\"Women are recommended about 1,800 calories per day with 30% protein (135g), 35% carbs (170g), and 35% fat (70g). Men are recommended about 2,500 calories per day with 30% protein (185g), 35% carbs (220g), and 35% fat (95g).\"},{\"question\":\"What guidance is given for cooking for different household sizes?\",\"answer\":\"For one person, halve the recipes since many include four servings. For two people, follow the recipes as written and add an extra 100 to 200 calories per meal and snack for males. For four people, double each recipe; four-serving recipes then provide eight servings.\"}]","60day Vegetarian Meal Plan - January 2023 - 60-day nutrition lifestyle program | PDF",1790527240,121]