A sustainable eating plan

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Design a one-week eating plan. Situation: {{condition and taste}}; restrictions: {{restrictions}}; daily cooking time: {{time}}; goal: {{goal}}. Requirements: (1) no perfect meal plan — instead give swappable templates: one protein, one starch, two vegetables per meal, with substitution lists; (2) cook once, eat twice to reduce daily cooking; (3) three no-cook fallbacks that are purchasable and not terrible; (4) why plans like this usually fail — too bland, too much work — and how to pre-empt it; (5) a flexible rule allowing a set number of exceptions per week.

帮我设计一周饮食方案。情况：{{身体与口味偏好}}；忌口：{{忌口}}；每天做饭时间：{{时间}}；目标：{{目标}}。要求：1) 不要给「完美食谱」，给「可替换的模板」——每餐一个蛋白+一个主食+两个蔬菜，列出各类可替换选项；2) 一顿做两次吃（备餐逻辑），减少每天开火次数；3) 给三个「不想做饭时」的应急方案（能买到、不太差）；4) 指出这类计划最常失败的地方（太难吃、太麻烦），以及我怎么提前避免；5) 给一个宽松的弹性规则（允许每周几次破例）。