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It provides clear preparation rules, including meal timing spaced every three hours, bulk protein storage, and nutrition alignment with the program. Detailed “Foods Allowed” lists specify fruits, vegetables, healthy carbs, proteins, dairy and fats, and condiments. The document also includes a Week 1 grocery list and a daily food diary for both AM and PM schedules, with portion-based meal components and optional adjustments.",{"@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/vegan-vegetarian-prepping-your-meals-week-1-grocery-list-daily-food-diary/404680/",{"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/vegan-vegetarian-prepping-your-meals-week-1-grocery-list-daily-food-diary/404680.png","ImageObject",300,407,{"name":92,"@type":93},"anakgang17","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-06","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},"How should meals be scheduled throughout the day?","Question",{"text":112,"@type":113},"Meals should be spaced out every 3 hours, and the last meal should be ingested 1 hour before heading to bed.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What should you do if you lack time for daily cooking?",{"text":117,"@type":113},"Buy proteins in bulk, season them during meal prep, cook only for 2–3 days, and freeze the rest to defrost later.",{"name":119,"@type":110,"acceptedAnswer":120},"What does the Week 1 daily food diary include for the AM schedule?",{"text":121,"@type":113},"It includes a breakfast tortilla with specific portions and seasonings, a post-workout protein shake, an AM snack with hummus and vegetables, and a lunch focused on quinoa salad and black bean sauté, plus a green machine shake and dinner instructions.","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},404680,1790600252,{"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":139,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145,"preview_page_count":4},962090883568,"https://ap-avatar.wpscdn.com/davatar_a8503ba1806abce46bf441b54a3ca4cd","VEGAN / VEGETARIAN  \n© 2016-2017 Copyright Massy Arias  \nPrepping Your Meals  \n1. Preparation is the key to success . Organize yourself by choosing a specific day of the week to grocery shop and meal prep. Follow the recipes I have sent you as best as you can even if you’re not the best of cooks . In time you will master the art of cooking clean by learning how to use spices to give food flavor, and by establishing a routine. You might even create your own recipes by using different spices I haven’t given you in the program .  \n2. You do not have to be so fancy and detailed when cooking your meals. If you prefer to cook your foods a lot more simple, you can definitely do so . For example if you are comfortable just eating plain grilled chicken, with rice, and steamed broccoli, instead of the turkey patties, fiesta quinoa, and roasted veggies, then you can definitely do so .  \n3. Your meals should be spaced out every 3 hours and your last meal should be ingested 1 hour before heading to bed.  \n4. If you lack time, try buying your proteins in bulk this way you can season them and save in the freezer for later use . I tend to buy exactly what I need for the week, season everything the day of my meal prep, but only cook for 2-3 days at a time saving the rest in freezer to defrost when needing to cook again.  \n5. Nutrition is one of the most important factors to achieving your goals. Failure to follow the plan, will not give you the results I know you can achieve with this program . Try not to do your own thing and if you do not like an item provided in the meal plan, just replace with those allowed.  \n© 2016-2017 Copyright Massy Arias  \nPage 5  \nFoods Allowed  \nIf you do not like a particular food, swap with these options. But follow the portions and serving size.  \nFruits  \n-Strawberries  \n-Blueberries  \n-Raspberries  \n-Pineapple  \n-Grapes  \n-Kiwi  \n-Orange  \n-Plum  \n-Melon  \n-Watermelon  \n-Apples (Green or Fuji)  \n-Grapefruit  \nVegetables  \n-Broccoli  \n-Zucchini  \n-Brussel Sprouts  \n-Cauliflower  \n-Asparagus  \n-Mushrooms  \n-Green Beans  \n-Sweet Peas  \n-Leafy Greens  \n-Butternut Squash  \n-Eggplant  \n-Bok Choy  \nHealthy Carbs  \n-Sweet Potato  \n-Cous Cous  \n-Quinoa  \n-Sprouted Bread  \n-Oatmeal  \n-Brown / Wild / Black Rice  \n-Brown Rice Rice Cakes  \n-Sprouted Multi-Grain Bread  \n-Multi-Grain Pasta  \nProteins  \n-Tofu  \n-Seitan  \n-Tempeh  \n-Low sodium meat substitute  \n-Lentils  \n-Beans  \n-Plant-Based Protein  \n-Eggs  \nDairy & Healthy Fats  \n(Follow Portion Size)  \n-0% Fat Free Greek Yogurt  \n-Almond / Peanut / Cashew Butter  \n-Avocado  \n-Hummus  \n-Unsweetened Almond / Coconut Milk  \nCondiments  \nUse by the Portion Size  \n-All Kinds of Mustards  \n-Hot Sauce Vi  \n© 2016-2017 Copyright Massy Arias Page 10  \nWeek 1 Grocery List  \nRead Meal Plan before going to the grocery store as you will have choices to make. This will avoid over buying items.  \nVegetables  \n\n| Spinach | Asparagus | Green & Red Bell Peppers |\n| --- | --- | --- |\n| Onions | Carrots\u003Cbr>(Baby & Shredded) | Cilantro |\n| Cucumbers | Radicchio | Mushrooms |\n| Broccoli | Cherry Tomatoes | Brussels Sprouts |\n| Kale | Chick Peas |  |\n\nSeasonings / Condiments  \n\n| Black Pepper | Turmeric Powder | No Salt All Purpose Seasoning |\n| --- | --- | --- |\n| Minced Fresh Garlic | Parsley | Dill |\n| Ground Cumin | Nutritional Yeast | Cinnamon |\n| Paprika | Red Pepper Chilli Flakes | Powder Garlic |\n| Sea Salt | Nutritional Yeast |  |\n\nFruits / Healthy Fats  \n\n| Strawberries | Bananas | Lemons |\n| --- | --- | --- |\n| Limes |  |  |\n\nHealthy Carbohydrates  \n\n| Quinoa | Hummus |\n| --- | --- |\n| Medium Sprouted or Whole Grain Tortillas\u003Cbr>I prefer Ezekiel Brand |  |\n| Rice Cakes |  |\n\nSupplements  \nPlant based Supplements at  \n[www.gettrusupps.com](www.gettrusupps.com)  \nVegan Protein  \n\n| Extra Firm Tofu | Black Beans |\n| --- | --- |\n| Unsweetened Almond Milk |  |\n\n© 2016-2017 Copyright Massy Arias  \nPage 12  \nWeek 1 • Daily Food Diary  \nFor Those Who Follow AM Schedule  \nBreakfast  \nPre Work","cbCaimAmhsZf1Rb8","https://ap.wps.com/l/cbCaimAmhsZf1Rb8","pdf",27435139,28,"English","# Prepping Your Meals\n# Foods Allowed\n## Fruits\n## Vegetables\n## Healthy Carbs\n## Proteins\n## Dairy & Healthy Fats\n## Condiments\n# Week 1 Grocery List\n## Seasonings / Condiments\n## Fruits / Healthy Fats\n## Healthy Carbohydrates\n# Week 1 • Daily Food Diary\n## For Those Who Follow AM Schedule\n## For Those Who Follow PM Schedule","[{\"question\":\"How should meals be scheduled throughout the day?\",\"answer\":\"Meals should be spaced out every 3 hours, and the last meal should be ingested 1 hour before heading to bed.\"},{\"question\":\"What should you do if you lack time for daily cooking?\",\"answer\":\"Buy proteins in bulk, season them during meal prep, cook only for 2–3 days, and freeze the rest to defrost later.\"},{\"question\":\"What does the Week 1 daily food diary include for the AM schedule?\",\"answer\":\"It includes a breakfast tortilla with specific portions and seasonings, a post-workout protein shake, an AM snack with hummus and vegetables, and a lunch focused on quinoa salad and black bean sauté, plus a green machine shake and dinner instructions.\"}]","VEGAN / VEGETARIAN - Prepping Your Meals - Week 1 Grocery List & Daily Food Diary | PDF",1790549921,71]