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\nStrawberries, Blueberries, Raspberries, Pineapple, Grapes, Kiwi, Orange, Plum, Melon, Watermelon, Apples (Green Or Fuji) Grapefruit  \nVegetable  \nBroccoli, Zucchini, Brussel Sprouts, Cauliflower, Asparagus, Mushrooms, Green Beans, Bell Peppers, Sweet Peas, Carrots, Leafy Greens, Butternut Squash, Eggplant, Bok Choy,  \nHealthy Carbs  \nSweet Potato, Cous Cous, Quinoa, Sprouted Bread, Oatmeal, Brown/ Wild/Black Rice, Brown Rice Cakes, Sprouted Multi-grain Bread, Multigrain Pasta, Chickpea/Lentil Pasta  \nLegumes  \nChickpea, Lentils, Peas, Kidney Beans, Black Beans, Soy Beans, Pinto Beans  \nProteins  \nTofu, Tempeh, Seitan  \nDairy & Healthy Fats  \nNon Dairy Greek Yogurt, (Plain Almond/Soy Dairy-Alternative Yogurt), Almond/Peanut/Cashew Butter, Avocado, Hummus, Unsweetened Almond or Coconut Milk  \nCondiments  \nAll Mustard Variations, Hot Sauce, Balsamic Vinegar, Avocado Oil, Soy Sauce, (Soy-Alternative Coconut Aminos), Olive Oil, Maple Syrup, Apple Cider Vinegar  \n2  \nECTOMORPH MA60DAY  \nVEGAN  \nMENU 1  \nBREAKFAST  \nBlack Bean Tofu Scramble  \n- 1/2 Block Firm Tofu  \n- 1/2 Cup Black Beans  \n- 1 Tbsp Nutritional Yeast  \n- Juice of 1 Lime  \n- 2 oz Cilantro  \nAM Snack  \n- 6oz Non Dairy Yogurt  \n- 1 Cup Mixed Berries  \nLUNCH  \nGarbanzo Bean Bowl  \n- 1 Cup Garbanzo Beans  \n- 2 Tbsp Organicville BBQ Sauce  \n- 1 Cup Red & Green Bell Peppers  \n- 1/2 Cup Broccoli Sprouts  \n- 1 Cup Wild Rice  \nPM Snack  \nHealthy Toast  \n- 2 Slices Ezekiel Bread  \n- 2 Tbsp Peanut or Almond Butter  \n- 1 Tsp Natural Jam  \n- 1/2 Banana  \nDINNER  \nSeitan Bowl  \n- Vegan Ranch recipe (1 serving)  \n- 6 oz Seitan  \n- 3 oz Whole Mushrooms  \n- 1 Poblano Pepper  \n- 1 Cup of Cauliflower  \nECTOMORPH MA60DAY  \nVEGAN  \nMENU 1  \nBREAKFAST  \nBlack Bean Tofu Scramble  \n- 1/2 Block Firm Tofu  \n- 1/2 Cup Black Beans  \n- 1 Tbsp Nutritional Yeast  \n- Juice of 1 Lime  \n- 2 oz Cilantro  \nAM Snack  \nHealthy Toast  \n- 2 Slices Ezekiel Bread  \n- 2 Tbsp Peanut or Almond Butter  \n- 1 Tsp Natural Jam  \n- 1/2 Banana  \nLUNCH  \nGarbanzo Bean Bowl  \n- 1 Cup Garbanzo Beans  \n- 2 Tbsp Organicville BBQ Sauce  \n- 1 Cup Red & Green Bell Peppers  \n- 1/2 Cup Broccoli Sprouts  \n- 1 Cup Wild Rice  \nPM Snack  \n- 6oz Non Dairy Yogurt  \n- 1 Cup Mixed Berries  \nDINNER  \nSeitan Bowl  \n- Vegan Ranch recipe (1 serving)  \n- 6 oz Seitan  \n- 3 oz Whole Mushrooms  \n- 1 Poblano Pepper  \n- 1 Cup of Cauliflower  \nMA60DAY  \n GROCERY LIST   \nMENU 1  \nPRODUCE  \nBanana Berries, mixed Broccoli Sprouts Cauliflower Cilantro Garlic  \nLime  \nMushrooms, whole Onion  \nParsley  \nPoblano Peppers Red and Green Peppers  \nCANNED/BOXED  \nBlack Beans Garbanzo Beans Cashews  \nGRAINS/PASTA  \nEzekiel Bread  \nWild Rice  \nREFRIGERATED  \nSalsa  \nSeitan  \nTofu, Extra firm Unsweetened Almond Milk Yogurt, non-dairy  \nBAKING GOODS  \nChia Seeds  \nHemp Seeds Olive Oil Spray Vital Wheat Gluten*  \nCONDIMENTS  \nApple Cider Vinegar Coconut Aminos* Natural Jam  \nNutritional Yeast Organicville BBQ Sauce Peanut or Almond Butter Sriracha  \nHERB/SPICES  \nBlack Pepper  \nChipotle Chili Powder* Cloves, ground* Cumin, ground  \n*Omit if using store-bought seitan Dill, dried  \nOregano, dried Paprika Sea Salt  \nSmoked Paprika* Turmeric  \nTIP:  \nDON’T FORGET TO PURCHASE YOUR PLANT BASED PROTEIN! GETTRUSUPPS.COM  \nMA60DAY  \n MEAL PREP   \nBLACK BEAN TOFU SCRAMBLE  \nIngredients  \n1 Pack Extra Firm Organic Tofu 1/2 Teaspoon Turmeric  \n1/2 Teaspoon Ground Cumin 1/2 Teaspoon Paprika  \n2tbs Nutritional Yeast 2tbs Water  \nPinch Sea Salt  \nBlack Pepper To Taste Olive Oil Spray Chopped Onion To Taste .  \n2 Cloves of Minced Garlic  \n1 Tablespoon Very Finely Chopped Parsley  \n1 Cup Black Beans Lime Juice  \n4 Oz Cilantro  \nDirections (Makes 2 Servings)  \n1. Make sure you drain your tofu first . Put it on some paper towels and wait about 30 mins .  \n2. In a bowl mix together all dry ingredients .  \n3. Pre heat pan on medium heat then spray some of the olive oil non stick spray. Once hot, add onion and ","cbCaiiQLdKMhsQ3U","https://ap.wps.com/l/cbCaiiQLdKMhsQ3U","pdf",355105,22,"English","# Foods Allowed\n## Menu 1\n## Menu 2\n## Grocery List\n# Meal Prep","[{\"question\":\"What foods are included in the “Foods Allowed” list for this MA60DAY vegan ectomorph plan?\",\"answer\":\"The plan lists fruits, vegetables, healthy carbs, legumes, proteins (tofu, tempeh, seitan), dairy \\u0026 healthy fats (non-dairy yogurt, nut butters, avocado, hummus), and condiments such as mustard variations, hot sauce, balsamic vinegar, soy sauce/coconut aminos, and olive oil.\"},{\"question\":\"What meals are specified in Menu 1?\",\"answer\":\"Menu 1 includes Black Bean Tofu Scramble for breakfast, an AM snack with non-dairy yogurt and mixed berries, Garbanzo Bean Bowl for lunch, Healthy Toast for a PM snack, and Seitan Bowl for dinner.\"},{\"question\":\"Which recipes are included in the meal prep section, and what do they cover?\",\"answer\":\"Meal prep includes Black Bean Tofu Scramble, making seitan at home, Vegan Ranch Sauce, and the Garbanzo Bean Bowl. Each recipe lists ingredients and step-by-step directions with serving amounts.\"}]","MA60Day Meal Plan - Vegan - Ectomorph | PDF",1790542629,55]