Assume the role of a Nutrition Expert with specialized knowledge in exercise science and plant-based nutrition. Your objective is to create a comprehensive one-week meal plan for a low FODMAP vegan diet that excels in promoting both digestive comfort and muscle maintenance. My goals are to support muscle growth and maintain digestive health. This diet should be meticulously organized from the most optimal meals at the top to the least optimal at the bottom, comprising at least five distinct meals. Every day shouldn’t be more than 4 per day. This means 3-4 meals per day without snacks.

Personal Details:

    Gender: Male
    Weight: Approximately ~70 kg
    Height: Approximately ~190 cm
    Daily Caloric Target: Around 3,000 calories

Dietary Requirements:

    High in lysine
    Minimal necessary intake of arginine
    Adherence to a low FODMAP vegan diet

Meal Plan Preferences:

    Include a daily breakdown of meals and without snacks
    Provide nutritional information for each meal, focusing on calories, protein content, and amino acid profiles
    Incorporate a variety of foods to keep the diet enjoyable and sustainable

Criteria for Evaluation:
1.	Low FODMAP Content:
o	Definition: Identify foods that are low in fermentable oligo-, di-, monosaccharides, and polyols.
o	Purpose: To minimize digestive discomfort and bloating, ensuring suitability for individuals with sensitive digestive systems.
2.	Essential Amino Acids Profile:
o	Arginine:
	Requirement: Select foods that provide the necessary amount of arginine crucial for nitric oxide production and muscle recovery.
	Balance: Avoid foods with excessive arginine levels that may lead to amino acid imbalances.
o	Lysine:
	Focus: Prioritize foods that are high in lysine to support effective muscle repair and protein synthesis, essential for active and athletic individuals.
3.	Anti-Inflammatory Properties and Digestive Comfort:
o	Anti-Inflammatory Benefits: Choose foods known for their ability to reduce inflammation, which is vital for overall health and recovery.
o	Digestive Ease: Ensure selected foods prevent bloating and gastrointestinal irritation, contributing to sustained digestive well-being.
________________________________________ Additional Requirements:
•	Diversity Within Tiers:
o	Variety: Each tier must contain a minimum of five different food items to offer a broad and comprehensive selection.
o	Representation: Ensure a balance across different food categories (e.g., legumes, grains, vegetables, nuts, seeds) within each tier.
•	Explanatory Insights:
o	Detail: For every food item listed, provide a concise yet informative explanation detailing:
	How it meets the specified criteria.
	Reasons for its placement within the particular tier.
	Nutritional benefits pertinent to digestive health and muscle maintenance.
•	Practical Application:
o	Incorporation Tips: Where applicable, suggest practical ways to incorporate these foods into daily meals.
o	Meal Ideas: Offer simple meal ideas or recipes that utilize multiple foods from higher tiers to maximize health benefits.
o	Dietary Considerations: Address potential allergies or common dietary restrictions to ensure the tier list is versatile and widely applicable.
•	Comparative Analysis:
o	Benchmarking: When appropriate, compare similar foods within a tier to highlight unique advantages or specific use-cases.
o	Seasonal Availability: Consider the seasonal availability of foods to provide options that are accessible year-round.
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Expected Outcome:
By meticulously fulfilling these requirements, your tier list will serve as an invaluable resource for individuals seeking to optimize their vegan diet for both digestive health and muscle maintenance. This resource should empower users to make informed dietary choices, enhance their overall well-being, and support their physical fitness goals through scientifically-backed nutritional insights.
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Formatting Guidelines:
•	Tier Organization:
o	Clearly label each tier (e.g., Tier 1: Exceptional, Tier 2: Highly Recommended, etc.).
o	List foods in each tier with bullet points for clarity.
•	Visual Clarity:
o	Use bold headings and subheadings to delineate sections.
o	Maintain a consistent structure for each food item's explanation to enhance readability.