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All r ights resereserv d .  \n| Daily Container Count (1,200–1,499 calories) |  |  |  |  |  |  |  |\n| --- | --- | --- | --- | --- | --- | --- | --- |\n|  6  |  2  |  4  | A | B |  1  |  1  | 3  |\n|  |  |  |  1  |  1  |  |  |  |\n\n| MEALS | DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 |\n| --- | --- | --- | --- | --- | --- | --- | --- |\n| MEAL 1\u003Cbr>1  1  1 B \u003Cbr>1  | FIXATE Balsamic Mushroom Toast (substitute olive oil for ghee)\u003Cbr>• scrambled tofu | FIXATE Tofu “Omelets”\u003Cbr>• whole-grain bread (½ slice)\u003Cbr>• tempeh “bacon”(2 strips)\u003Cbr>• sautéed veggies • olive oil | FIXATE Balsamic Mushroom Toast (substitute olive oil for ghee)\u003Cbr>• scrambled tofu | FIXATE Tofu “Omelets”\u003Cbr>• whole-grain bread (½ slice)\u003Cbr>• tempeh “bacon”(2 strips)\u003Cbr>• sautéed veggies • olive oil | FIXATE Balsamic Mushroom Toast (substitute olive oil for ghee)\u003Cbr>• scrambled tofu | FIXATE Sweet Potato Toast\u003Cbr>• mashed chickpeas\u003Cbr>• asparagus\u003Cbr>• olive oil | FIXATE Sweet Potato Toast\u003Cbr>• mashed chickpeas\u003Cbr>• sautéed spinach\u003Cbr>• olive oil |\n|  | Shakeology • frozen fruit | Shakeology • frozen fruit | Shakeology • frozen fruit | Shakeology • frozen fruit | Shakeology • frozen fruit | Shakeology • frozen fruit | Shakeology • frozen fruit |\n| MEAL 2\u003Cbr>1  1  | • water | • water | • water | • water | • water | • water | • water |\n| MEAL 3\u003Cbr>1  1  1 A  | Sautéed mushrooms • peas | Bell pepper • black beans | Sautéed mushrooms • peas | Bell pepper • black beans | Seasoned crumbled tempeh | Seasoned crumbled tempeh | Edamame • mixed veggies |\n|  | • brown or wild rice | • quinoa | • brown or wild rice | • quinoa | • quinoa\u003Cbr>• pico de gallo (½  green)\u003Cbr>• large lettuce leaf | • quinoa\u003Cbr>• pico de gallo (½  green)\u003Cbr>• large lettuce leaf | • brown or wild rice |\n| MEAL 4\u003Cbr>1  1  | FIXATE Cauliflower Tacos | FIXATE Cauliflower Tacos | FIXATE Cauliflower Tacos | Spinach • olive oil • lemon juice | Spinach • olive oil • lemon juice | FIXATE Steamed Artichoke (½ serving)\u003Cbr>• olive oil (½  tsp.) | FIXATE Steamed Artichoke (½ serving)\u003Cbr>• olive oil (½  tsp.) |\n| MEAL 5\u003Cbr>1  1  | Guacamole • veggie sticks | FIXATE Cucumber Hummus Roll-Ups (2 servings) | Guacamole • veggie sticks | FIXATE Cucumber Hummus Roll-Ups (2 servings) | FIXATE Dill Cucumber Salad • nuts | FIXATE Dill Cucumber Salad • nuts | Hummus • veggie sticks |\n| MEAL 6\u003Cbr>1  1  1  1  | Lentils\u003Cbr>• cherry tomatoes (½  green)\u003Cbr>• cucumbers (½  green)\u003Cbr>• FIXATE Tahini Dressing\u003Cbr>• fruit | Zucchini noodles\u003Cbr>• crumbled tempeh\u003Cbr>• marinara sauce • olives | Lentils\u003Cbr>• cherry tomatoes (½  green)\u003Cbr>• cucumbers (½  green)\u003Cbr>• FIXATE Tahini Dressing\u003Cbr>• fruit | Tofu • FIXATE Tahini Dressing • broccoli • fruit | Zucchini noodles\u003Cbr>• crumbled tempeh\u003Cbr>• marinara sauce • olives | Bok choy • edamame\u003Cbr>• sesame seeds • fruit | Eggplant • tofu (or tempeh)\u003Cbr>• sesame seeds • fruit |\n| MEAL 7\u003Cbr>1  1  | Mixed veggies • olive oil | Celery sticks • nut butter | Mixed veggies • olive oil | Celery sticks • nut butter | Mixed veggies • olive oil | Shredded brussels sprouts • olive oil • balsamic vinegar | Shredded brussels sprouts • olive oil • balsamic vinegar |\n| NOTES | Meal 3: Sauté mushrooms using olive oil spray.\u003Cbr>Meal 6: Dressing is from FIXATE Lentil Falafel Bowl recipe in FIXATE Vol. 2 cookbook (page 95, third recipe note); omit honey.\u003Cbr>Meal 7: Veggies can be sautéed in oil or tossed with oil and roasted at 400° F until soft, turning once. | Meal 3: Cut pepper in half lengthwise, remove seeds, stuff each side with beans and quinoa, and bake 40 minutes at 375° F; OR combine all ingredients, and toss with fresh lime juice to make a salad. | Meal 3: Sauté mushrooms using olive oil spray.\u003Cbr>Meal 7: Veggies can be sautéed in oil or tossed with oil and roasted at 400° F until soft, turning once. | Meal 3: Cut pepper in half lengthwise, remove seeds, stuff each side with beans and quinoa, and bake 40 minutes at 375° F; OR combine all ingredients, and toss with fresh li","cbCaivl10DdLAKQm","https://ap.wps.com/l/cbCaivl10DdLAKQm","pdf",292079,18,"English","# Meal Schedule (Day 1–Day 7)\n## Meals 1–7\n# Notes and Preparation Rules\n# Vegan Grocery List Plan A\n## Vegetables\n## Fruits\n## Proteins\n## Carbohydrates","[{\"question\":\"这份计划的热量区间是多少？\",\"answer\":\"每天的目标热量为 1,200–1,499 calories。\"},{\"question\":\"Meal 3 和 Meal 6 的关键烹饪/替换说明有哪些？\",\"answer\":\"Meal 3 包含用橄榄油喷雾炒蘑菇等说明；Meal 6 的酱汁来自 FIXATE Vol. 2 的相关食谱并省略蜂蜜，同时提供豆腐压干切块、腌制并烘烤的做法。\"},{\"question\":\"文中提供了哪些类型的购物清单分组？\",\"answer\":\"购物清单按蔬菜、果类、蛋白质和碳水化合物分组列出。\"}]","UPF-Meal-Plan-Vegan | PDF",1790533387,45]