Vegetarian Meal Plan 09062020
A healthy plant-based weekly meal plan with vegan and gluten-free options. Print the grocery list to get started on meal prep for the week!
Happy Labor Day Weekend to you all!
Doing anything fun? Meal prepping?
Were experiencing a heat wave here in Nevada Land, so the weekend will be spent near water with a side of all-you-can-eat sushi. In essence, were trying to keep it as cool as possible.
If youre trying to keep that weekly routine of making your meals ahead of time, we.got.you!! Just because its a holiday weekend doesnt mean life doesnt happen. Weve gotta eat, right?
Did you have a chance to check out myDouble Chocolate Edible Cookie DoughI posted this week? If not, I think youll love it! Its a healthier dessert recipe made using BLACK BEANS of all things! Its truly my favorite no-bake dessert recipe to date.
On to the food! This week, we have Pesto Quesadillas with White Beans and Tomato, Roasted Sweet Potato Kale Salad with Avocado and Jammy Egg, Grilled Portobello Mushroom Burgers, Korean Tempeh Bowls, Creamy Vegetable Noodles, and Vegan Lasagna Soup.
Enjoy! xo
PESTO QUESADILLAS WITH WHITE BEANS AND TOMATO from She Likes Food
Prep Ahead Tip:If using homemade pesto, pesto can be prepared up to 3 days in advance.
Vegan/Gluten Free Substitutions: Use gluten free tortillas to make gluten free. Use non-dairy cheese to make vegan, or omit cheese.
Meat Lovers Version: Add shredded chicken or grilled steak.
Meat Lovers Version: Add bacon!
Dairy And Gluten Gone Bad
If I told my grandma 25 years ago: Grandma you need to do something about that arthritis and cut out dairy and gluten asap. Shed look at me as if Im crazy and then probably beat me with a stick forcing me to get out of her house. And shed be right.
Every day she had bread and cheese, then something we called porridge which was made out of milk, bread, sugar and butter. And then wed also have our traditional salad which was made out of cucumbers, tomatoes, onion, peppers and something similar to feta cheese that my grandma all grew and made herself. With a whole lot of bread that was fresh from the bakery.
My grandmas cheese was made out of goat milk that my mom HATED with a ton of passion. The milk, the yogurt, the cheese tasted nothing like the products you can find today. They werent creamy and too pleasant. I remember the yogurt was super sour and had a very distinct smell thats not for everyone.
You Will Need To Find Other Sources Of Insoluble Fiber
Fibernot so sexy, but its important!Fiber helps solidify our stools and have comfortable bowel movements . There are two types of fiber that our bodies need: soluble fiber and insoluble fiber . Soluble fiber is found in oats , citrus fruits, beans, peas, apples, and other foods. Insoluble fiber, meanwhile, is in many foods containing gluten: whole wheat flour and wheat bran. Given that a 2016 review of studies on the gluten-free diet found that it is nutritionally poor in fiber, youll need to find other sources of insoluble fiber. Fortunately, many vegetables are all good sources of this important nutrient: green peas, broccoli, turnip greens, Brussels sprouts, and potatoes, to name a few.
Recommended Reading: Are Dove Ice Cream Bars Gluten-free
Become A Smart Consumer
Of course, you won’t always be able to cook at home. There will be times when you need to eat on the run. To avoid going hungry in a situation where the food you can eat is scarce, always carry a gluten-free vegetarian/vegan snack, such as:
- Shelled nuts
- Gluten-free vegetarian/vegan snack bars, such as Larabars or Kind bars
- Gluten-free vegetarian trail mix or cereal
Keep in mind that the explosion of interest in both gluten-free and vegetarian lifestyles has led to a proliferation of pre-packaged and processed foods. But not all gluten-free products are compatible with a vegetarian diet and not all vegetarian products are compatible with a gluten-free diet.
There are multiple frozen dinners that are gluten-free and vegetarian. Check out options from:
- Amy’s Kitchen
Why Follow A Dairy
Well, let me explain.
You see, we all have consumed grains, dairy, legumes, and meat in our lifetime, yes? Yes! I eat them all. Gluten-free grains of course.
But heres the thing. As I sit here typing up this post, I can tell my brain and body need a little calming down. Its been on the crazy cycle for oh weeks now! YIKES! Yes, stress can really take a toll on ones health and deplete you of important key MINERALS.
You know what else it can do? It can cause that oxidative stress to rise and if we are under chronic stress , the physical and mental kind, then our immune system is going to have a hard time responding. It will try to react and recover but doesnt have the necessary nutrients in order to do so. Hey, its pretty tired of trying to fight, ya know? Hence the continuous inflammation of the body and brain. Sad, but true.
On the other hand, a little stress and a little inflammation can be good for the body. If you are healthy, managing stress, and moving the body daily, then your body will easily recover from that acute stress and build it up stronger.
Unfortunately, for many of us, we get stuck in the chronic stress cycle. Am I right? Raising hand! Which is why I thought it was about time we make another anti-inflammatory meal plan. Our first anti-inflammatory meal plan focused on grain-free and gluten-free recipes. This plan focuses on gluten-free and dairy-free.
Recommended Reading: Is Red Wine Gluten Free
Grocery Shopping List For The Week
Here is my grocery list :
baby spinach
3 Broccoli Bites with Sweet Potato Carrot Poppers and Green Beans
Not too bad right!? Everything else for the week comes from the pantry. Again, be sure to check outhow I keep a well stocked pantry and freezer. I buy my pantry and freezer staples in bulk at Costco when possible. Or direct from the supplier if I can get a discount that way. Of course, from time to time I do have to replenish my pantry items. So Ill always take inventory a day or so before the weekly meal prep begins to see if there is anything in the pantry or freezer Im out of and need to replenish. But like I said in the beginning, I like to build my weekly meal plan based on what I already have on hand so nothing goes to waste and I dont wind up with a gigantic grocery shop every week.
This post is sponsored by Little Spoon. All writing and opinions are my own.
Trifecta Vegetarian Meal Plan Explained
Ready to Eat Vegetarian Meals
Get chef-prepared dishes cooked and shipped directly to your home – ready to eat in only two minutes! Our team of nutrition experts will take care of the meal planning so you can focus on the rest, like crushing your fitness goals.
High Protein
Plant Based Nutrition
Our vegetarian recipes are designed to deliver high amounts of plant-based nutrients. Fuel your body with the energy and nutrition you need to thrive with plenty of organic produce, gluten-free whole grains, and meat alternatives in every meal.
Portion Perfect
Dine on single-serving vegetarian dishes portioned for perfect macro balance and calorie control – no matter what your health and fitness goals! Stay on track and see results faster without having to weigh and measure out everything you eat.
Ready to Eat Vegetarian Meals
Get chef-prepared dishes cooked and shipped directly to your home – ready to eat in only two minutes! Our team of nutrition experts will take care of the meal planning so you can focus on the rest, like crushing your fitness goals.
High Protein
Plant Based Nutrition
Our vegetarian recipes are designed to deliver high amounts of plant-based nutrients. Fuel your body with the energy and nutrition you need to thrive with plenty of organic produce, gluten-free whole grains, and meat alternatives in every meal.
Portion Perfect
Recommended Reading: Cheryls Gluten Free
Winter Vegan Meal Plan: Day 1
Tikka Masala and Coconut RiceI look forward to this dinner all day long when I know its on the menu! I would probably save any leftover Shredded Brussels Sprouts Salad to have alongside dinner as well. So many good flavors and colors happening in these meals! And since I firmly believe in the positive impact chocolate has on a day, I chose it for meal one on day one. Enjoy!
- Dinner:Easy Vegan Tikka Masala with Easy Coconut Rice
And Lastly What About The Gluten
A healthy gluten-free diet plan surely can help you to lose weight. Again: probably not because wheat is the problem, but more because youre restricting your diet and because of its replacements:
So, if you dont start eating processed gluten-free junk food, then you are automatically forced to eat mostly natural, one ingredient foods.
There is no harm in avoiding gluten since you can get all the necessary nutrients in other foods. Still, thats the trick: if you go gluten-free you need to make sure that you switch to a well balanced diet and not just cut out wheat . Thats why we created this meal plan.
Enjoy!
Recommended Reading: Jason’s Deli Gluten Free
No You Wont Starve On A Gluten
If youre eating a gluten-free diet, you may have noticed that many of the foods are already plant-based: fruits, nuts, seeds, vegetables, and legumes. So if you are looking to adopt a gluten-free vegan diet, there are many foods to choose from.
Lets start with the basics. Gluten is the name of the proteins that are found in several grains: wheat, rye, barley, and a rye/barley hybrid called triticale. Grains that contain wheat include whole wheat, bulgur, farro, farina, spelt, graham, durum, bromated flour , kamut , and wheat berries. Wheat, rye, and barley are found in pastas, breads, and cereals, while barley is found in malt, food coloring, and brewers yeast. On a gluten-free diet, you also cannot eat couscous, which is made from semolina .
Most of the population can consume gluten without any issues. However, 1 in 100 people in the world become ill from eating foods containing gluten. This autoimmune disease is called celiac disease, sometimes also referred to as being gluten intolerant.
If you have celiac disease, consuming gluten can damage the lining of your small intestine and affect nutrient absorption, according to the Celiac Disease Foundation. Symptoms of celiac disease or gluten intolerance include diarrhea, bloating, abdominal pain, and an itchy rash.
Whether youre adopting a gluten-free vegan diet for health reasons or by choice, you have a lot of delicious options for foods to eat.
Savory Pancakes With Sauted Mushrooms And Spinach
Light and fluffy with a pleasantly mild flavor, these savory pancakes are great when you feel like a change from your regular dinnertime fare. Note: Make sure to purchase certified gluten-free oat flour, as many oat products are milled on the same line as gluten-containing items and can put you at risk for cross-contamination.
Read Also: Is Red Wine Gluten Free
Its Lower In Saturated Fat
Eating foods with saturated fats can raise your cholesterol levels, which is associated with an increased risk of heart disease and stroke, according to the American Heart Association. Saturated fats are found in many meat and dairy products. When youre eating a plant-based diet, you wont consume any of those foods.
Following A Vegetarian And Gluten Free Diet
Following both a vegetarian and a gluten free diet means a more limited diet and you need to take steps to reduce your risk of nutritional deficiencies.
Did you know there are different types of vegetarian diets?
- lacto-ovo vegetarians avoid all meat but may eat dairy products and eggs
- lacto vegetarians eat dairy products but avoid all meat and eggs
- ovo-vegetarians avoid meat and dairy foods but include eggs
- vegans avoid all animal products
Undiagnosed coeliac disease damages the gut in the area where some nutrients are absorbed. This can increase the risk of iron and B vitamin deficiencies and osteoporosis because of reduced absorption of calcium.
Protein
If you are not eating meat and fish you need to make sure youre getting protein from other sources.
Non meat sources of protein which are also gluten free include:
- textured vegetable protein made from soya and tofu* made from soya milk
- pulses
- nuts, nut butters and seeds
- mycoprotein, a high protein meat alternative
Calcium
To have good bone health, you need a diet rich in calcium as this can help treat and prevent osteoporosis in people with coeliac disease. Foods rich in calcium include dairy products such as milk, cheese and yoghurt.
If you are following a vegan diet you can drink soya and rice milk fortified with calcium as an alternative to cows milk. Other non dairy sources of calcium include:
- tofu*
- dark green vegetables
- seeds
- dried fruit
Iron
- pulses
- dark green vegetables
- dried fruit
- nuts and seeds.
Vitamin B12
Read Also: Is Kraft Zesty Italian Dressing Gluten Free
You Get Your Protein From Legumes
It is essential to get enough protein when you are on a plant-based diet. Protein is a crucial component of our nutritional wellbeing it is an energy source and it builds muscle and bones. Legumes are a good source of gluten-free vegan protein. Edamame, lentils, and beans are also potential options.
Winter Vegan Meal Plan: Day 5
Even though it sounds a little silly to make a smoothie in the middle of winter, I actually love it! You can usually find me with a smoothie in one hand and a warm drink in the other, sipping back and forth between the two. This Mint Chocolate Smoothie would be so good with a Gingerbread Steamer, Chai Latte, or Blender Hot Cocoa, all of which Ive included in this Vegan Winter Meal Plan as drink options below! For the lunch menu Ive got filling, flavorful, and hearty Split Pea & Turmeric Red Lentil Veggie Soup, which will create leftovers youll be craving tomorrow . Finally, stuffed acorn squash is a dinner that feels special and nourishing! Its one of my favorites.
Recommended Reading: Gluten Free Pizza Crust Publix
Thai Mango Cabbage Wraps With Crispy Tofu And Peanut Sauce
Wow, this was seriously delicious! My husband is a die hard carnivore and this dish had him trying to spoon up every last drop, including what we had originally planning on saving for lunch the next day 🙂
I am going to try to use this peanut sauce in a few other dishes as well, its just that good!! We served the cabbage wraps with fresh grilled corn and felt like we were eating a meal beautiful and delicious enough to be featured on a magazine cover. Thank you so much for sharing! Beth
