[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-400849-105":59,"doc-detail-400849-en":131},{"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":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","vegetarian-meal-plan-prep-steps-and-tips","Vegetarian Meal Plan - Prep steps and tips","","Vegetarian Meal Plan provides a week-by-week structure for vegetarian eating, including a detailed daily schedule of breakfasts, lunches, dinners, and snacks from Thu Jul 28 through Wed Aug 3. It includes practical preparation guidance such as meal swapping, ingredient shopping, batch cooking, and make-ahead components for lunches. The plan also supplies recipe-level instructions for specific meals like Chocolate & chia seed overnight oats and Moroccan chickpea, sweet potato & carrot soup, with ingredient lists, serving yields, and storage or serving tips for efficient weekday meals.",{"@graph":69,"@context":123},[70,84,106],{"@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/vegetarian-meal-plan-prep-steps-and-tips/400849/",{"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/vegetarian-meal-plan-prep-steps-and-tips/400849.png","ImageObject",300,407,{"name":92,"@type":93},"Maya Linwood","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-30","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",15,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How can I swap meals in this vegetarian meal plan?","Question",{"text":113,"@type":114},"If a particular meal doesn’t suit preferences, open the Meal Plan and use the “Swap” button to select a different recipe. Your meal plan may change after swapping.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What are the recommended preparation steps for the week?",{"text":118,"@type":114},"Plan preparation includes shopping for ingredients, prepping three servings of Chocolate & chia seed overnight oats, washing and storing fruits and vegetables in airtight containers, and preparing lunch components the night before for quick assembly.",{"name":120,"@type":111,"acceptedAnswer":121},"How do you prepare Chocolate & chia seed overnight oats for breakfast?",{"text":122,"@type":114},"Combine milk, rolled oats, yogurt, chia seeds, and cocoa powder, mix in orange and orange zest, divide into three containers, seal, and refrigerate overnight. In the morning, serve with a fresh orange option if desired.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},400849,1790624538,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":39,"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":46,"preview_page_count":4},962084928432,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","Vegetarian Meal Plan  \n© 2022 Mayo Clinic Diet Page 1 of 28  \nMeal Plan  \n\n|  | Breakfast | Lunch | Dinner | Snack |\n| --- | --- | --- | --- | --- |\n| Thu, Jul 28 | Ricotta & tomato wrap | Moroccan chickpea, sweet potato & carrot soup | Spicy satay tempeh bliss bowl | Vegetables & fruits |\n| Fri, Jul 29 | Chocolate & chia seed overnight oats | Toasted black bean & vegetable tortilla with avocado salsa | Naked bean burgers | Vegetables & fruits |\n| Sat, Jul 30 | Breakfast nachos | Leftover Moroccan chickpea, sweet potato & carrot soup | Leftover Spicy satay tempeh bliss bowl | Vegetables & fruits |\n| Sun, Jul 31 | Leftover Chocolate & chia seed overnight oats | Warm rice bowl with vegetables | Leftover Naked bean burgers | Vegetables & fruits |\n| Mon, Aug 1 | Ricotta & tomato wrap | Leftover Moroccan chickpea, sweet potato & carrot soup | Roasted cauliflower steak with lentil, cucumber & radish salsa | Vegetables & fruits |\n| Tue, Aug 2 | Leftover Chocolate & chia seed overnight oats | Toasted black bean & vegetable tortilla with avocado salsa | Tunisian ratatouille with eggs | Vegetables & fruits |\n| Wed, Aug 3 | Breakfast nachos | Warm rice bowl with vegetables | Leftover Roasted cauliflower steak with lentil, cucumber & radish salsa | Vegetables & fruits |\n\n© 2022 Mayo Clinic Diet Page 2 of 28  \nPrep steps and tips for this week  \nHere’s your checklist to help you prepare for the week:  \n1. Swap meals to suit your preferences. If you don’t like a particular meal, go to your Meal Plan and click the “Swap” button to select a different recipe.  \n2. Shop for all the ingredients. Review the Grocery List at the end of this PDF or on the website. Adjust the list to cater for your family and needs. Check off items you already have.  \n3. Prepare three servings ofthe Chocolate & chia seed overnight oats*. In a bowl, combine milk, rolled oats, yogurt, chia seeds, cocoa powder, orange and orange zest. Divide into three containers or jars, seal and refrigerate overnight.  \n4. Prepare your fruits and vegetables. Wash, chop, shred and slice any fruits and vegetables you need for your meals and snacks this week and store them in separate airtight containers in the fridge. Alternatively, you can buy pre-packaged cut fruit and vegetables at most supermarkets.  \n5. Get a head start on lunch the night before. Make the salsa and black bean filling for the Toasted black bean & vegetable tortilla with avocado salsa*. Cook the rice and chop the vegetables for the Warm rice bowl with vegetables*. This allows you to simply assemble quick-and-easy lunches the next day.  \n6. Cook once, eat twice. When preparing your breakfasts and dinners, make a double batch of the recipes that appear twice. Store the second serving in an airtight container in the fridge for a quick reheat-and-eat meal later in the week.  \n7. Herb and seasoning mixes. If you're unable to find the premixed herb blends and seasoning in the supermarket, you can make your own using these recipes ( Moroccan spice blend and Dried mixed herbs) .  \n*Refers to recipes in the meal plan as specified. Your meal plan may differ if you have swapped meals.  \n© 2022 Mayo Clinic Diet Page 3 of 28  \nBreakfast meals  \nChocolate & chia seed overnight oats  \nChocolate & chia seed overnight oats, makes 3 servings  \n\n| 1% milk, 1½ cup(s) (12.4fl oz) |\n| --- |\n| Old fashioned (rolled) oats, 1½ cup(s) (4.2oz) |\n| Nonfat plain Greek yogurt, 1½ cup(s) (12oz) |\n| Chia seeds, 3 tbsp(s) (1.3oz) |\n| Cocoa powder, 1½ tsp(s) (0.1oz) |\n| Orange, 3 small, zest skin then peel and chop orange (10.2oz) |\n\nMethod  \nPrepare Chocolate & chia seed overnight oats and serve a portion for breakfast.  \nChocolate & chia seed overnight oats instructions  \nCombine milk, rolled oats, yogurt, chia seeds and cocoa powder in a bowl. Gently mix through orange and orange zest. Divide into 3 containers or jars, seal and refrigerate overnight.  \nTIP: You can add only half the orange to soak overnight, and keep remaining orange to add on top","cbCaiuck36QdqmwC","https://ap.wps.com/l/cbCaiuck36QdqmwC","pdf",776632,"English","# Meal Plan\n## Prep steps and tips for this week\n## Breakfast meals\n## Lunch meals","[{\"question\":\"How can I swap meals in this vegetarian meal plan?\",\"answer\":\"If a particular meal doesn’t suit preferences, open the Meal Plan and use the “Swap” button to select a different recipe. Your meal plan may change after swapping.\"},{\"question\":\"What are the recommended preparation steps for the week?\",\"answer\":\"Plan preparation includes shopping for ingredients, prepping three servings of Chocolate \\u0026 chia seed overnight oats, washing and storing fruits and vegetables in airtight containers, and preparing lunch components the night before for quick assembly.\"},{\"question\":\"How do you prepare Chocolate \\u0026 chia seed overnight oats for breakfast?\",\"answer\":\"Combine milk, rolled oats, yogurt, chia seeds, and cocoa powder, mix in orange and orange zest, divide into three containers, seal, and refrigerate overnight. In the morning, serve with a fresh orange option if desired.\"}]","Vegetarian Meal Plan - Prep steps and tips | PDF",1790514770]