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Helpful “see recipe in Wellness resources” references support further 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Veggie Omelet\u003Cbr>-1/4 cup diced onion\u003Cbr>-1/4 cup diced bell pepper\u003Cbr>-3 egg whites\u003Cbr>-2 teaspoons canola oil\u003Cbr>2 pieces whole wheat toast | Calories: 360 Fat:\u003Cbr>11\u003Cbr>Protein: 20 Carbs:\u003Cbr>45 | Soufflé Pancakes\u003Cbr>*See recipe in Wellness resources\u003Cbr>2 tablespoons walnuts\u003Cbr>1/4 cup plain nonfat Greek yogurt 1/2 cup fresh berries | Calories: 400 Fat:\u003Cbr>13\u003Cbr>Protein: 19 Carbs:\u003Cbr>60 | Vegetable Miso Soup\u003Cbr>-2 cups low sodium vegetable stock\u003Cbr>-2 ounces firm tofu, chopped\u003Cbr>-1 cup green chard, chopped\u003Cbr>-1 tablespoon vegan miso paste\u003Cbr>-1/4 chopped green onion\u003Cbr>1/2 cup steamed brown rice\u003Cbr>2 boiled eggs | Calories: 390 Fat:\u003Cbr>15\u003Cbr>Protein: 21 Carbs:\u003Cbr>37 | Ogura Toast\u003Cbr>-2 tablespoons red bean paste\u003Cbr>-2 pieces whole wheat toast\u003Cbr>1/2 cup fresh berries\u003Cbr>1/2 cup plain nonfat Greek yogurt | Calories: 370 Fat:\u003Cbr>2\u003Cbr>Protein: 22 Carbs:\u003Cbr>67 |\n| --- | --- | --- | --- | --- | --- | --- | --- |\n| Edamame Soba Noodle Salad *See recipe in Wellness resources\u003Cbr>1 cup sautéed baby bok choy with 1 teaspoon canola oil | Calories: 490 Fat:\u003Cbr>20\u003Cbr>Protein: 19 Carbs:\u003Cbr>55 | Green Papaya Salad Calories:\u003Cbr>-1 1/2 cups shredded papaya 330\u003Cbr>-1 minced garlic clove Fat:\u003Cbr>-1/4 cup roasted peanuts 15\u003Cbr>-2 tablespoons lime juice Protein:\u003Cbr>-2 teaspoons tamarind juice 12\u003Cbr>-1 tablespoon vegan fish sauce Carbs:\u003Cbr>-1/2 cup halved cherry tomatoes 46 |  | Pad See Ew with Baby Broccoli *See recipe in Wellness resources\u003Cbr>3 ounces pan-seared tofu with 1 teaspoon canola oil | Calories: 390 Fat:\u003Cbr>15\u003Cbr>Protein: 17 Carbs:\u003Cbr>29 | Green Papaya Salad Calories:\u003Cbr>-1 1/2 cups shredded papaya 330\u003Cbr>-1 minced garlic clove Fat:\u003Cbr>-1/4 cup roasted peanuts 15\u003Cbr>-2 tablespoons lime juice Protein:\u003Cbr>-2 teaspoons tamarind juice 12\u003Cbr>-1 tablespoon vegan fish sauce Carbs:\u003Cbr>-1/2 cup halved cherry tomatoes 46 |  |\n| Kimchi Fried Rice\u003Cbr>-1 cup brown rice\u003Cbr>-1 egg\u003Cbr>-1/2 cup frozen peas\u003Cbr>-1/4 cup diced onion\u003Cbr>-1/4 cup chopped carrot\u003Cbr>-1 teaspoon sesame oil\u003Cbr>-1/4 cup kimchi | Calories: 430 Fat:\u003Cbr>12\u003Cbr>Protein: 16 Carbs:\u003Cbr>64 | Tofu Banh Mi Sandwich Calories:\u003Cbr>-6-inch piece baguette, halved 350\u003Cbr>-4 ounces grilled tofu slices Fat:\u003Cbr>-1/4 cup julienned carrot 8\u003Cbr>-1/2 cup thinly sliced cucumber Protein:\u003Cbr>-1/4 cup shaved pickled daikon 21\u003Cbr>-1/4 cup chopped cilantro Carbs:\u003Cbr>-1 teaspoon sri racha sauce 51 |  | Tempeh Stir-Fry Calories:\u003Cbr>-3 ounces tempeh, sliced 510\u003Cbr>-1 cup snow peas Fat:\u003Cbr>-1 cup eggplant, cubed 16\u003Cbr>-1 cup Napa cabbage, shredded Protein:\u003Cbr>-1 tablespoon coconut aminos 24\u003Cbr>-1 teaspoon sesame oil Carbs:\u003Cbr>1 cup steamed brown rice 74 |  | Veggie Beef & Broccoli\u003Cbr>*See recipe in Wellness resources 1 cup steamed brown rice | Calories: 530 Fat:\u003Cbr>14\u003Cbr>Protein: 29 Carbs:\u003Cbr>75 |\n| 1 cup shelled edamame | Calories: 200 Fat:\u003Cbr>6\u003Cbr>Protein: 16 Carbs:\u003Cbr>16 | Tofu Spring Rolls\u003Cbr>*See recipe in Wellness Resources 1 tablespoon peanut sauce | Calories: 360 Fat:\u003Cbr>13\u003Cbr>Protein: 16 Carbs:\u003Cbr>51 | 1 cup cubed mango 1/2 cup coconut meat | Calories: 170 Fat:\u003Cbr>8\u003Cbr>Protein: 2 Carbs:\u003Cbr>27 | 1 dragon fruit\u003Cbr>1/4 cup dry roasted peanuts | Calories: 220 Fat:\u003Cbr>14\u003Cbr>Protein: 8 Carbs:\u003Cbr>15 |\n\nA S I A N  \nCultural Menu Series  \n7 Day Sample Meal Plan  \nBreakfast  \nLunch  \nDinner  \nSnack  \nDay 5 Day 6 Day 7  \n\n| Vegetable Miso Soup\u003Cbr>-2 cups low sodium vegetable stock\u003Cbr>-2 ounces firm tofu, chopped\u003Cbr>-1 cup green chard, chopped\u003Cbr>-1 tablespoon vegan miso paste\u003Cbr>-1/4 chopped green onion | Calories: 390 Fat:\u003Cbr>15 | Soufflé Pancakes\u003Cbr>*See recipe in Wellness resources | Calories: 400 Fat:\u003Cbr>13 | Veggie Omelet\u003Cbr>-1/4 cup diced onion\u003Cbr>-1/4 cup diced bell pepper | Calories: 360 Fat:\u003Cbr>11 |\n| --- | --- | --- | --- | --- | --- |\n|  | Protein: 21 | 2 tablespoons walnuts\u003Cbr>1/4 cup plain nonfat Greek yogurt | Protein: 19 | -3 egg whites\u003Cbr>-2 teaspoons canola oil | Protein: 20 |\n| 1/2 cup steamed brown rice","cbCailmNLm1iHfAb","https://ap.wps.com/l/cbCailmNLm1iHfAb","pdf",767592,"English","# 7 Day Sample Meal Plan\n## Day 1\n## Day 2\n## Day 3\n## Day 4\n## Day 5\n## Day 6\n## Day 7","[{\"question\":\"What meals are included each day in the 7-day sample plan?\",\"answer\":\"The plan organizes content into breakfast, lunch, dinner, and a snack for each day.\"},{\"question\":\"What information is provided for each listed dish?\",\"answer\":\"Each dish includes ingredients (when shown) and 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