<prompt> Etsa moralo o bonolo oa lijo bakeng sa vegan e batlang ho fumana mesifa.nan  <response>: Instruction in English: Create a simple meal plan for a vegan who wants to gain muscle. . Response in English: Here is a simple meal plan for a vegan who wants to gain muscle:Breakfast: - Tofu scramble with veggies spinach, tomatoes, mushrooms and whole grain toast- A cup of berries or a sliced banana on the side- A glass of plant-based milk or a protein shakeSnack: - A handful of raw nuts and seeds almonds, cashews, pumpkin seeds - Sliced veggies with hummus or nut butterLunch:- Quinoa and black bean salad with mixed veggies bell peppers, cucumber, red onion, avocado and a lemon-tahini dressing- A small fruit salad for dessertSnack:- A protein bar or a smoothie with plant-based protein powder, fruits, and spinach or kaleDinner:- Baked sweet potato with lentil and vegetable chili, topped with avocado and salsa- Steamed greens kale or broccoli on the sideNote: The portions will vary depending on the individuals caloric needs and fitness goals, so its always best to consult with a nutritionist or trainer for personalized recommendations. . Response in Sesotho: Mona ke moralo o bonolo oa lijo bakeng sa nama ea nama ea batlang ho ba le mesifa: Sejo sa hoseng: - Tofu e qhekella ka meroho spinach, tamati, mushroom le toast ea lijo-thollo - Komiki ea monokotšoai kapa banana e sehiloeng ka lehlakoreng - Khalase ea semela. -The milk or a protein shake Snack: - Letlapa la linate tse tala le lipeo lialmonde, cashews, peo ea mokopu - Meroho e khaotsoeng e nang le hummus kapa nut butter Lijo tsa motšehare: - salate ea quinoa le linaoa tse ntšo le meroho e tsoakiloeng bell pepper, cucumber, onion e khubelu, avocado le lemon-tahini - Salate e nyane ea litholoana bakeng sa dessert Snack: - A protein bar kapa smoothie e nang le protheine e entsoeng ka limela phofo, litholoana, le spinach kapa khale Dinner: - Litapole tse halikiloeng ka lensisi le meroho. chili, e tšetsoeng ka avocado le salsa - Meroho e halikiloeng kale kapa broccoli ka lehlakoreng Tlhokomeliso: Likarolo li tla fapana ho ea ka litlhoko tsa motho tsa caloric le lipakane tsa ho ikoetlisa, kahoo kamehla ho molemo ho buisana le setsebi sa phepo e nepahetseng kapa mokoetlisi bakeng sa litlhahiso tsa motho ka mong. 