food-schedule.md

food-schedule.md

Prompt:

I want to have a healthier routine and diet. Consider that I live in Brazil. My diet is vegan. I want to prepare to make meals for the entire week, changing dishes each week. Generate a Markdown Table with a weekly food calendar for breakfast, lunch and dinner. Generate 5 calendar options.

Calendar Option 1:

Day	Breakfast	Lunch	Dinner
Monday	Smoothie with fruits and spinach	Chickpea and vegetable salad	Lentil soup with whole grain bread
Tuesday	Chia pudding with berries	Quinoa salad with mixed veggies and tofu	Vegan mushroom risotto
Wednesday	Vegan pancakes with maple syrup	Stuffed bell peppers with rice and beans	Vegetable curry with brown rice
Thursday	Oatmeal with sliced bananas and almonds	Lentil soup with whole grain bread	Vegan spaghetti bolognese
Friday	Whole-grain toast with avocado	Chickpea flour omelette with veggies	Eggplant and mushroom stir-fry
Saturday	Acai bowl with granola and fruits	Vegan sushi rolls with miso soup	Black bean soup with quinoa
Sunday	Tofu scramble with sautéed veggies	Brazilian black bean stew (Feijoada) with rice	Stuffed zucchini boats with quinoa

Calendar Option 2:

Day	Breakfast	Lunch	Dinner
Monday	Smoothie with mixed berries	Grilled vegetable and quinoa bowl	Vegan chili with cornbread
Tuesday	Overnight oats with almond butter	Chickpea salad with lemon-tahini dressing	Stuffed portobello mushrooms with couscous
Wednesday	Vegan pancakes with fresh fruit	Lentil and vegetable soup	Eggplant and chickpea curry
Thursday	Chia pudding with nuts and seeds	Vegan sushi rolls with miso soup	Vegan spaghetti squash Alfredo
Friday	Whole-grain toast with avocado	Quinoa and black bean stuffed bell peppers	Vegetable stir-fry with tofu
Saturday	Smoothie bowl with granola	Vegan lentil soup with whole grain bread	Stuffed acorn squash with wild rice
Sunday	Tofu scramble with spinach	Brazilian black bean stew (Feijoada) with rice	Chickpea and vegetable curry

Calendar Option 3:

Day	Breakfast	Lunch	Dinner
Monday	Acai bowl with granola and fruits	Chickpea salad with lemon-tahini dressing	Vegan lentil soup with whole grain bread
Tuesday	Chia pudding with berries	Quinoa and black bean stuffed bell peppers	Eggplant and mushroom curry
Wednesday	Vegan pancakes with maple syrup	Grilled vegetable and quinoa bowl	Stuffed portobello mushrooms with couscous
Thursday	Oatmeal with sliced bananas and nuts	Vegan sushi rolls with miso soup	Vegan spaghetti squash Alfredo
Friday	Whole-grain toast with avocado	Lentil and vegetable soup	Vegetable stir-fry with tofu
Saturday	Smoothie with spinach and fruit	Stuffed bell peppers with rice and beans	Vegan chili with cornbread
Sunday	Tofu scramble with sautéed veggies	Brazilian black bean stew (Feijoada) with rice	Stuffed acorn squash with wild rice

Calendar Option 4:

Day	Breakfast	Lunch	Dinner
Monday	Smoothie with banana and spinach	Chickpea and quinoa salad with tahini	Vegan lentil soup with whole grain bread
Tuesday	Chia pudding with mixed berries	Vegan sushi rolls with miso soup	Eggplant and chickpea curry
Wednesday	Vegan pancakes with fresh fruit	Stuffed bell peppers with rice and beans	Stuffed portobello mushrooms with couscous
Thursday	Oatmeal with sliced bananas and almonds	Quinoa and black bean stuffed bell peppers	Vegan spaghetti squash Alfredo
Friday	Whole-grain toast with avocado	Lentil and vegetable soup	Vegetable stir-fry with tofu
Saturday	Acai bowl with granola and fruits	Brazilian black bean stew (Feijoada)	Vegan chili with cornbread
Sunday	Tofu scramble with sautéed veggies	Vegan lentil curry with brown rice	Stuffed acorn squash with wild rice and veggies

Calendar Option 5:

Day	Breakfast	Lunch	Dinner
Monday	Smoothie with mixed berries	Chickpea and vegetable salad	Vegan lentil soup with whole grain bread
Tuesday	Chia pudding with nuts and seeds	Vegan sushi rolls with miso soup	Eggplant and chickpea curry
Wednesday	Vegan pancakes with maple syrup	Grilled vegetable and quinoa bowl	Stuffed portobello mushrooms with couscous
Thursday	Oatmeal with sliced bananas and nuts	Quinoa and black bean stuffed bell peppers	Vegan spaghetti squash Alfredo
Friday	Whole-grain toast with avocado	Lentil and vegetable soup	Vegetable stir-fry with tofu
Saturday	Smoothie bowl with granola	Brazilian black bean stew (Feijoada) with rice	Vegan chili with cornbread
Sunday	Tofu scramble with spinach	Stuffed bell peppers with rice and beans	Stuffed acorn squash with wild rice and veggies

Day	Meal	Ingredients	Calories (kcal)	Carbohydrates (g)	Protein (g)	Fat (g)	Fiber (g)	Vitamins & Minerals
Monday	Breakfast	Smoothie	250	40	10	5	10	Vitamin A: 50%, Vitamin C: 30%
		(fruits, spinach, water)
	Lunch	Chickpea Salad	350	55	15	8	12	Vitamin K: 40%, Iron: 20%
		(chickpeas, veggies, tahini)
	Dinner	Lentil Soup	400	60	20	5	15	Folate: 50%, Iron: 25%
		(lentils, veggies, whole grain bread)

Day	Meal	Ingredients	Calories (kcal)	Carbohydrates (g)	Protein (g)	Fat (g)	Fiber (g)	Vitamins & Minerals
Monday	Breakfast	Smoothie with fruits and spinach	250	50	8	5	10	Vitamin A: 60%, Vitamin C: 70%
		(banana, spinach, apple, carrot, coconut water)
	Lunch	Chickpea and Vegetable Salad with Tahini	380	45	12	18	10	Vitamin K: 50%, Iron: 15%
		(chickpeas, bell peppers, cucumber, tomatoes, tahini)
	Dinner	Lentil Soup with Whole Grain Bread	450	60	20	6	15	Folate: 70%, Iron: 20%
		(brown lentils, onion, carrots, celery, whole grain bread)
Tuesday	Breakfast	Chia Pudding with Mixed Berries	280	35	8	12	15	Vitamin C: 40%, Calcium: 25%
		(chia seeds, almond milk, mixed berries, maple syrup)
	Lunch	Quinoa and Black Bean Stuffed Bell Peppers	380	55	14	8	10	Vitamin A: 45%, Vitamin C: 60%
		(quinoa, black beans, bell peppers, tomatoes)
	Dinner	Vegan Mushroom Risotto	420	60	10	15	5	Vitamin D: 30%, Zinc: 20%
		(arborio rice, mushrooms, onion, vegetable broth)
Wednesday	Breakfast	Vegan Pancakes with Maple Syrup	320	45	6	15	2	Vitamin B12: 40%, Iron: 10%
		(flour, almond milk, maple syrup, baking powder)
	Lunch	Stuffed Bell Peppers with Rice and Beans	400	60	14	6	10	Vitamin K: 60%, Folate: 25%
		(bell peppers, rice, black beans, tomatoes)
	Dinner	Vegetable Curry with Brown Rice	380	50	12	15	8	Vitamin A: 50%, Iron: 15%
		(assorted vegetables, coconut milk, curry paste, brown rice)