[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-402030-105":59,"doc-detail-402030-en":130},{"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":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","8-week-bikini-body-challenge-vegan-vegetarian-meal-plan-monday-wednesday-friday-meals","8-Week Bikini Body Challenge Vegan - Vegetarian Meal Plan - Monday / Wednesday / Friday Meals","","8-week bikini body challenge vegan/vegetarian meal plan providing structured Monday, Wednesday, and Friday menus. Each day’s entries list meal ingredients with portion sizes and calorie estimates per serving, plus step-by-step preparation instructions. Recipes include Dreamy Oats, a Peanut Butter Energy Bar, Tomato Rice & Black Beans, Banana Muffins, and Chunky Vegetable Barley Soup, with vegan substitutions and serving yield notes. Includes chilling and baking guidance and storage instructions for select items.",{"@graph":69,"@context":122},[70,84,105],{"@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/8-week-bikini-body-challenge-vegan-vegetarian-meal-plan-monday-wednesday-friday-meals/402030/",{"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/8-week-bikini-body-challenge-vegan-vegetarian-meal-plan-monday-wednesday-friday-meals/402030.png","ImageObject",300,407,{"name":92,"@type":93},"Damian","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-30","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":52},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"What meals are included in the Monday/Wednesday/Friday plan?","Question",{"text":112,"@type":113},"The plan includes Dreamy Oats for breakfast, a Peanut Butter Energy Bar for snack, Tomato Rice & Black Beans for lunch, and other snack and dinner recipes such as Banana Muffins and Chunky Vegetable Barley Soup.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"Are the recipes vegan-friendly?",{"text":117,"@type":113},"Yes. The plan provides vegan options, such as choosing dairy-free yogurt for Dreamy Oats and allowing egg omission for the Banana Muffins where specified.",{"name":119,"@type":110,"acceptedAnswer":120},"How are the Peanut Butter Energy Bars prepared?",{"text":121,"@type":113},"Mix peanut butter with honey or maple syrup on low heat without cooking, then combine with oatmeal and seeds, press into a tin, chill until firm, and slice into 9 bars.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},402030,1790625256,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":52,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":34,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":144,"preview_page_count":4},137451208677,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","[Website: www.joannasoh.com](Website: www.joannasoh.com)  \n[YouTube:](YouTube: www.youtube.com/user/joannasohofficial)[ www.youtube.com/user/joannasohofficial](YouTube: www.youtube.com/user/joannasohofficial)[ ](YouTube: www.youtube.com/user/joannasohofficial)[Facebook:](Facebook:) www.facebook.com/joannasohofficial  \nInstagram: @jsoh7  \nTwitter: @Joanna_Soh  \n8-WEEK BIKINI BODY CHALLENGE VEGAN / VEGETARIAN MEAL PLAN  \nMONDAY / WEDNESDAY / FRIDAY MEALS  \n\n|  | MEALS & INGREDIENTS | STEPS | PER SERVING |\n| --- | --- | --- | --- |\n| Breakfast\u003Cbr>(Please watch\u003Cbr>“Make-­‐Ahead Healthy Breakfasts” video for the complete guide) | DREAMY OATS\u003Cbr>1) ½ cup (125g) of Greek Yoghurt – 100Cals\u003Cbr>*Vegan: Choose a dairy-­‐free yoghurt\u003Cbr>2) 1/3 cup (30g) of Oats – 111Cals\u003Cbr>3) 2 tbsp (30ml) of any Milk of your choice – 13Cals\u003Cbr>4) 1 cup (150g) of Frozen Mixed Berries – 43.5Cals\u003Cbr>**Or any fresh / frozen fruits of your choice\u003Cbr>5) ½ tbsp (6g) of Mixed Seeds – 33Cals\u003Cbr>**Option: Other seeds or dried fruits of your choice | 1) In a bowl, mix greek yoghurt, oats, milk and mixed seeds together.\u003Cbr>2) Assemble the ‘Dreamy Oats’, either in a large glass or jar, by alternating between the oat mixture and frozen berries.\u003Cbr>3) Place it in the fridge overnight and serve it for breakfast the next morning. | 300.5Cals |\n| Snack\u003Cbr>(Please watch “Full Vegan Meal Plan”\u003Cbr>video for the complete guide.) | PEANUT BUTTER ENERGY BAR (SERVES 9)\u003Cbr>1) 113.5g of Peanut Butter – 697cals\u003Cbr>2) 150g of Honey (495cals) or Maple Syrup – 390cals\u003Cbr>3) 80g of Dry Uncooked Oatmeal – 302cals\u003Cbr>4) 15g of Mix seeds – 88cals\u003Cbr>**Option: Other dried fruits or nuts | 1) Mix the peanut butter and honey / maple syrup in a pan under low heat until it’s all nicely mixed. Don’t cook!\u003Cbr>2) Remove from the heat, add the oatmeal and mixed seeds and mix it up evenly.\u003Cbr>3) Transfer the mixture into a small square tin and press it down.\u003Cbr>4) Allow it to chill in the fridge for an hour or until it’s firmed and slice it into 9 bars. | 175.5Cals\u003Cbr>(using Honey)\u003Cbr>164Cals (using Maple Syrup) |\n| Lunch\u003Cbr>(Please watch“Low Calorie Gluten-­‐Free | TOMATO RICE & BLACK BEANS (Serves 2)\u003Cbr>1) ½ cup (100g) of uncooked White or Brown Rice / a combination of both – 355Cals | 1) Cook rice according to instructions.\u003Cbr>2) In a pan, heat olive oil over medium-­‐high heat.\u003Cbr>3) Add garlic and bell pepper. Stir-­‐fry for 3-­‐4 minutes | 292Cals |\n\n[www.joannasoh.com](www.joannasoh.com) © 2014  \n[Website: www.joannasoh.com](Website: www.joannasoh.com)  \n[YouTube:](YouTube: www.youtube.com/user/joannasohofficial)[ www.youtube.com/user/joannasohofficial](YouTube: www.youtube.com/user/joannasohofficial)[ ](YouTube: www.youtube.com/user/joannasohofficial)[Facebook:](Facebook:) www.facebook.com/joannasohofficial  \nInstagram: @jsoh7  \nTwitter: @Joanna_Soh  \n\n| Vegetarian Dinner” video for the complete guide.) | **Weigh approx. 240g once cooked\u003Cbr>2) ½ can (200g) Chopped Tomatoes, juice reserved – 50Cals\u003Cbr>3) 1 tsp Olive Oil – 40Cals\u003Cbr>4) 2 cloves Garlic, minced – 8Cals\u003Cbr>5) 1 large (170g) Bell Pepper, chopped – 45Cals\u003Cbr>6) ½ can (130g) Black Beans, rinsed and drained – 74Cals\u003Cbr>7) 1 tsp Ground Cumin – 8Cals\u003Cbr>8) ½ tsp Chilli Powder – 4Cals\u003Cbr>9) A little but of Salt for seasoning | until fragrant and bell pepper starts to soften.\u003Cbr>4) Then mix in the black beans, chilli powder, cumin, salt and cook for another 1 minute to combine all the ingredients together.\u003Cbr>5) Next, add half a can of chopped tomatoes and bring to aboil under low heat. Cook for another 5-­‐7 minutes, until the beans have absorbed much of the liquid.\u003Cbr>6) Finally mix in the rice and combine all the ingredients, stirring for 1-­‐2 minutes until the rice is warm and serve immediately. |  |\n| --- | --- | --- | --- |\n| Snack\u003Cbr>(Please watch\u003Cbr>“Make-­‐Ahead Healthy Breakfasts” video for the complete guide.) | BANANA MUFFIN (SERVES 12)\u003Cbr>1) 2/3 cup (60g) of Oats (222Cals)\u003Cbr>2) 2 medium very ripe Bananas, mashed (178Cals","cbCainIgAGgdP7qz","https://ap.wps.com/l/cbCainIgAGgdP7qz","pdf",143237,"English","# Monday / Wednesday / Friday Meals\n## Breakfast\n## Snack\n## Lunch\n## Dinner","[{\"question\":\"What meals are included in the Monday/Wednesday/Friday plan?\",\"answer\":\"The plan includes Dreamy Oats for breakfast, a Peanut Butter Energy Bar for snack, Tomato Rice \\u0026 Black Beans for lunch, and other snack and dinner recipes such as Banana Muffins and Chunky Vegetable Barley Soup.\"},{\"question\":\"Are the recipes vegan-friendly?\",\"answer\":\"Yes. The plan provides vegan options, such as choosing dairy-free yogurt for Dreamy Oats and allowing egg omission for the Banana Muffins where specified.\"},{\"question\":\"How are the Peanut Butter Energy Bars prepared?\",\"answer\":\"Mix peanut butter with honey or maple syrup on low heat without cooking, then combine with oatmeal and seeds, press into a tin, chill until firm, and slice into 9 bars.\"}]","8-Week Bikini Body Challenge Vegan - Vegetarian Meal Plan - Monday / Wednesday / Friday Meals | PDF",1790526261,18]