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DINNER 350 calories |\n| --- | --- | --- | --- | --- | --- |\n| Sunday | Small (12oz) skim milk latte with soy or almond milk (D)\u003Cbr>1 VANS gluten free waffle (S)\u003Cbr>1 tsp SMART BALANCE or non-dairy butter spread (O)\u003Cbr>2 Tbsp. sugar free syrup (free)\u003Cbr>1 ¼ cup strawberries (F) | 4 oz of SO DELICIOUS non-dairy yogurt 80-100 calories) (D)\u003Cbr>4 walnut halves (O) | 11/4 cup shelled edamame (2 .5P, 1.5 S)\u003Cbr>3/4 cup of chopped tomatoes (V)\u003Cbr>¼ cup chopped onion (V) 1/8 avocado (O)\u003Cbr>1 Tbsp fresh chopped cilantro (free) | 4oz of SO DELICIOUS nondairy yogurt (80-100 calories) (D) | Veggie Stir Fry w/ Tempeh* (VV, PPP,O,S, F) |\n| Monday | ½ FOOD FOR LIFE 7 sprouted grain English Muffin (S)\u003Cbr>½ Tbsp peanut/nut butter (O)\u003Cbr>1 cup almond milk (D)\u003Cbr>1 small banana (F) | 1 cup almond or soy milk (D)\u003Cbr>4 cashews (O) | 1 piece FOOD FOR LIFE 7 sprouted grain piece of whole-grain bread (S)\u003Cbr>6 slices vegan deli meat (i. e. Tofurkey slices (PPP)\u003Cbr>1 Tbsp. Balsamic vinaigrette (O)\u003Cbr>2 cups raw vegetables – sprouts, cucumbers, spinach, tomatoes, etc. (VV) | Small orange (F)\u003Cbr>¼ cup Wasabi peas (1/2P, ½ S) | Quinoa Bowl*  (S, P,V,O)\u003Cbr>1 cup romaine lettuce (V)\u003Cbr>3/4 cup MORNING STAR FARMS GRILLERS recipe crumbles (PP)\u003Cbr>1 cup melon (F) |\n| Tuesday | 1 pack of low-sugar oatmeal or ¼ cup dry oatmeal (S)\u003Cbr>1 cup of almond milk (30 calories) (D)\u003Cbr>1 small apple (F)\u003Cbr>6-7 almonds (O) | Vegan Smoothie* (F, P, D) | Tempeh Lettuce Wrap*  (1/2S, PP, O, V)\u003Cbr>½ cup beans (S, P)\u003Cbr>1 cup additional vegetables (V) | 22 pieces of “SNAPEA CRISPS” (S, P) | 1 BOCA burger (PP)\u003Cbr>½ cup chickpeas (S, P)\u003Cbr>Lettuce (for wrapping burger)\u003Cbr>1 cup grilled vegetables (VV)\u003Cbr>1 tsp oil (O)\u003Cbr>1 small peach (F) |\n| Wednesday | 1 piece FOOD FOR LIFE 7 sprouted grain piece of whole-grain toast (S)\u003Cbr>4oz of SO DELICIOUS non dairy yogurt (80-100 calories) (D) 1 cup melon(F)½ Tbsp. peanut/nut butter (O) | Small almond or soymilk latte (D)\u003Cbr>6-7 almonds (O) | 1BOCA burger (PP)\u003Cbr>1 tbsp nut butter (O)\u003Cbr>½ cup carrots & ½ cup celery (VV)\u003Cbr>¾ cup green peas (S, P) | 1/2 cup pineapple( F)\u003Cbr>1 cup almond or soy milk (D) | Vegetarian Stir-fry with Tofu* (S,VV, PPP,O)\u003Cbr>1 small pear (F) |\n| Thursday | ¾ cup low-sugar cereal (S)\u003Cbr>1 small banana (F)\u003Cbr>1 cup almond or light soymilk (D)\u003Cbr>1 Tbsp. chia, flax or sunflower seeds (O) | 4 oz of SO DELICIOUS non-dairy yogurt 80-100 calories) (D)\u003Cbr>10 peanuts (O) | Quinoa Bowl*  (S, P,V,O)\u003Cbr>1 cup romaine lettuce (V)\u003Cbr>1 BOCA burger (PP) | ½ VEGA ONE PROTEIN BAR (Whole Foods) (S, D) | Tempeh Lettuce Wrap*  (PP, O, V)\u003Cbr>½ cup chick peas (S, P)\u003Cbr>1 cup additional vegetables (V)\u003Cbr>1 small peach (F) |\n| Friday | ½ VEGA ONE PROTEIN BAR (whole foods)(S, D)\u003Cbr>¾ cup berries or cherries (F)\u003Cbr>16 pistachios (O) | 29 pieces of “SNAPEA CRISPS” (S, P) | 6 Soy based “Chicken nuggets”(S, PPP)\u003Cbr>2 cups raw vegetables/salad (VV)\u003Cbr>1 Tbsp. sunflower seeds (O)\u003Cbr>Fat free dressing (free food) | 1 small apple (F)\u003Cbr>2-3 slices vegan deli meat (i.e. Tofurkey ® slices (P)(\u003C50 calories & 5-7gm protein) | 1 BOCA BURGER (2P)\u003Cbr>½ cup mashed chick peas (S, P) 1/8 avocado (O) 3/4 cup of chopped tomatoes (V)\u003Cbr>¼ cup chopped onion (V)\u003Cbr>1 Tbsp fresh chopped cilantro (free)\u003Cbr>¾ cup blueberries (F) |\n| Saturday | Vegan Smoothie* (F, P, D)\u003Cbr>1 Tbsp flax seeds (O) | ½ VEGA ONE PROTEIN BAR (Whole Foods) (S, D) | 1 cup chick peas, black or pinto beans (SS, PP)\u003Cbr>3/4 cup of chopped tomatoes (V)\u003Cbr>¼ cup chopped onion (V)\u003Cbr>1 Tbsp fresh chopped cilantro (free)\u003Cbr>1/8 avocado or 1 tsp oil (O)\u003Cbr>This lunch does not have soy based products BUTis a little higher in starch and lower in protein but contains the recommended calorie amount) | 17 grapes (F)\u003Cbr>¼ cup shelled edamame (P) | 3/4 cup MORNING STAR FARMS GRILLERS recipe crumbles (PP) 2 small corn tortillas (S)\u003Cbr>½ cup pinto or black beans (S, P)\u003Cbr>1 cup of shredded lettuce (V)\u003Cbr>1 cup o","cbCaiahsI2biwEY9","https://ap.wps.com/l/cbCaiahsI2biwEY9","pdf",324174,"English","# Daily Meals\n## Sunday\n## Monday\n## Tuesday\n## Wednesday\n## Thursday\n## Friday\n## Saturday","[{\"question\":\"这个7天纯素计划的热量目标如何分配？\",\"answer\":\"每天按餐次列出目标热量：早餐约300卡、午餐约300卡，另有两次零食（分别约150卡和100卡），晚餐约350卡。\"},{\"question\":\"计划中常见的蛋白质来源有哪些？\",\"answer\":\"多次出现的大豆与豆制品（如天贝tempeh、豆腐tofu、鹰嘴豆chickpeas、毛豆edamame、豆类beans）以及坚果种子（如花生、杏仁、腰果、奇亚/亚麻/葵花籽）作为蛋白来源。\"},{\"question\":\"晚餐有哪些可选的纯素菜式？\",\"answer\":\"文档给出类似“Veggie Stir Fry w/ Tempeh”和“Vegetarian Stir-fry with Tofu”以及“Tempeh Lettuce Wrap”等晚餐/主餐构成，并配合米豆或蔬菜分量指引。\"}]","7 Day Vegan Meal Plan - Daily Calorie Breakdown | PDF",1790549756]