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No parts of this book may be used or reproduced without written permission.  \nAny questions or feedback can be sent [to mail@nutriciously.com](to mail@nutriciously.com)  \nThis book is for informational purposes only. It is not intended to serve as a substitute for professional medical advice.  \nThe authors specifically disclaim any and all liability arising directly or indirectly from the use of any information contained in this book.  \nPlease consult a healthcare professional regarding your specific medical situation.  \nTable of Contents  \nIntroduction About and Philosophy  5 Why Eat This Way  7  \nWhat to Know First  10  \nThe Basics  \nTaking Inventory  15 Nutrition + Staple Foods  16 Building a Vegan Meal  19 Meal Planning + Prepping  20 Smart Food Swaps  22  \nTake Action  \nLet's get Started  25 Shopping List  27  \nMeal Plan Overview  28 Sunday Meal Prep  29 Day 1: Bibimbap Bowl  34  \nDay 2: Mediterranean Bowl  37  \nDay 3: Green Bowl 40  \nDay 4: Pesto Noodle Bowl 43  \nDay 5: Winter Buddha Bowl 46  \nDay 6: Asian Noodle Bowl 49  \nDay 7: Powerhouse Bowl  52 Take the Next Step  55  \nABOUT + PHILOSOPHY  \nAboutand Philosophy H  \nGoing plant-based can seem really daunting—at least that’show we felt almost a decade ago.  \nIt took us a fair amount of time and research to figure out the basics of plant-based eating, fueling our bodies optimally, and making everyday cooking a piece of cake (metaphorically speaking, of course) .  \nWith this guide, we want to help you bring more plants to your plate and offer a way to look at vegan meals not as a substitute for animal-based dishes but as a colorful, well-rounded plate of delicious goodness.  \nBecause healthy plant-strong eating can be really quite simple—it isn’t rocket science.  \nWith a few basics, which we will teach you on the following pages, you will be able to create an endless amount of flavorful vegan bowls adjustable to your taste preferences, staple foods, and seasonal produce at the store .  \nIf you’d like to know a few things about the people who c re-  \nated this guide as well as the website [nutricio us ly. com:](nutricio us ly. com:)  \nWe’re Alena and Lars, a young married couple from Germany who are health and nutrition nerds, advocates for animal rights, foodies, ecologists, and passionate entrepreneurs trying to create actionable, helpful, and beautiful resources for the world.  \nWe both came to this way of eating and living after ex perienc ing a range of different health issues, which we mostly reversed by diet and lifestyle changes… and which now drive us to help other people change their lives for the better.  \n5  \nABOUT + PHILOSOPHY  \nEvery step you take towards eating a whole foods plantbased diet will be an improvement for your health, other sentient beings, and our planet as a whole. You can inspire your friends and family to make better choices and avoid chronic disease, discover totally new foods, and just be a lot more content overall.  \nLet’s dive right into some reasons for following a plant-based diet and what you need to do to get started because by now you’re probably pretty curious!  \nWHY EAT THIS WAY  \n05. Help Out The Environment  \nPlant-based foods require a lot fewer resources compared to animal products. To produce 1 kg of beef, 15,414 liters of water are needed—not to mention the immense land use (livestock covers 45% of the earth’s total land), CO2 emissions (more than all the transportation sector combined), deforestation, and water pollution through animal manure.  \n06. Stop World Hunger  \n50% of grains worldwide are being eaten by animals in the industries… while 82% of children living next to livestock are starving. The meat that's produced in these areas is then being shipped to the 1st world in order for us to eat—while all the grain grown in the US alone to feed livestock could feed an","cbCaiczQwOp3tdZf","https://ap.wps.com/l/cbCaiczQwOp3tdZf","pdf",15418399,57,"English","# Introduction About and Philosophy\n## About + Philosophy\n## Why Eat This Way\n## What to Know First\n# The Basics\n## Taking Inventory\n## Nutrition + Staple Foods\n## Building a Vegan Meal\n## Meal Planning + Prepping\n## Smart Food Swaps\n# Take Action\n## Let's get Started\n## Shopping List\n## Meal Plan Overview\n## Sunday Meal Prep\n# Day 1: Bibimbap Bowl\n# Day 2: Mediterranean Bowl\n# Day 3: Green Bowl\n# Day 4: Pesto Noodle Bowl\n# Day 5: Winter Buddha Bowl\n# Day 6: Asian Noodle Bowl\n# Day 7: Powerhouse Bowl\n# Take the Next Step","[{\"question\":\"What is the goal of the week-long vegan bowls plan?\",\"answer\":\"The guide focuses on making plant-based eating simple and actionable, helping you build flavorful vegan bowls you can adjust to your tastes, staple foods, and seasonal produce.\"},{\"question\":\"Why does the book encourage people to eat this way?\",\"answer\":\"It highlights environment-related reasons such as lower resource needs and reduced impacts from animal agriculture, plus benefits for health, mood, digestion, and exercise energy.\"},{\"question\":\"How does the book help beginners get started?\",\"answer\":\"It recommends taking things one step at a time, stocking the kitchen with foods you actually want to eat, and planning meals with structured prep and smart food swaps.\"}]","WEEK OF VEGAN BOWLS - A 7-DAY MEAL PLAN | PDF",1790514729,144]