Grocery Shopping List For The Week
Here is my grocery list :
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.
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.
Our Family Dietary Preferences
Before I dive into our familys typical plant-based meal plan, I thought I would share a little bit about our food preferences. Every family is different and every person in every family is usually a bit different when it comes to what they can have and what they like. My hope is you can draw from this general weekly example and create something that will work for your crew.
When it comes to food, my husband, Bobby, is as flexible and easy to please as they come. He will pretty much eat anything I make and never complains. I even got him eatingBrussels sprouts andmushrooms which he used to not like. So he keeps things easy. Thank goodness!
As for me, Im gluten-free, vegan and seem to do better with my migraines when I avoid refined sugars. Im also allergic to dairy, eggs, soy, peanuts and corn. Outside of my food sensitivities/allergies, Im very focused on making sure we get balanced meals throughout the week. I aim for a variety of fruits and vegetables depending on what is in season. I also tend to focus on whole grains like quinoa, brown or black rice and oats. I also try and incorporate healthy fats each day from nuts , seeds and avocado. For us, plant-based protein comes from peas, chickpeas, black beans, quinoa, black beluga lentils, nuts and seeds.
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There Are Some Easy Gluten
- Gluten-Free bread: Check out brands like Udis Gluten-Freeand Schar Gluten-Free, which have gluten-free vegan options.
- Tortillas: Flour tortillas are not gluten-free. But corn tortillas hit the sweet spot of being both plant-based and gluten-free.
- Soy sauce: Many soy sauces contain wheat. However, tamari and coconut aminos are both gluten-free.
- Flour: Tapioca, coconut, cassava, white rice, brown rice, oat, and bean flours are all gluten-free.
- Pasta: Gluten-free pasta is fairly common in most supermarkets these days. However, some brands use eggs or egg whites as a binder. Your best bet may be rice noodles, which are typically vegan in addition to being gluten-free. As always, check the label before you buy!
Weekly Meal Plan: Gluten
Snack Smoothie 2 bananas 1 T peanut butter 1 T chia seeds 1.5 cup spinach 1 cup almond milk 1/4 cup great northern beans
This gluten-free dairy-free anti-inflammatory meal plan will fill you up with KEY nutrients to feed the GOOD bacteria in the gut, nourish the body/brain, and keep you filled and fueled! Gluten-Free and Dairy-Free Foods to Fight Inflammation Wild caught fish, bone broth or collagen, and grass-fed meats/poultry. !
Following the gluten-free diet can be challenging, and when you add a vegetarian or vegan diet you may find it overwhelming to restrict so many foods. But remember that many of the most healthy and delicious foods are compliant on both food plans. Fruits, vegetables, legumes, and gluten-free grains are packed with nutrition.
This vegan gluten-free shopping list will help answer all your questions and pick the foods that can tick both the vegan and the gluten-free boxes. Here you will find your ultimate vegan gluten-free food list to start a vegan and gluten-free diet.
Rosie Martin details her experience both as a coeliac and a vegan, providing a meal plan and top tips on gluten-free vegan living. Readers can also enjoy these gluten free recipes on our website.. I was the gluten-free girl in the class, the one with the special diet.
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Dinner: Gluten Free Crock Pot Chili
This Gluten Free Chili from Joyful Healthy Eats is a super flavourful dish that can be prepared the night before and kept in the fridge. Just throw the ingredients in your crock pot in the morning and cook on the lowest possible setting. By the time you get home dinner should be ready and waiting!
Image from recipestonourish.com
Real Food Ingredients To Help Replace Dairy Eggs And Meat
- Canned coconut cream
- Coconut milk or almond milk
- Maple syrup
- Tempeh meat sub + rich in iron, fiber, protein
- Mushroom meat substitute
- Cauliflower dairy & grain sub
- Sunflower seeds, pumpkin seeds Rich in zinc and protein. Binder for foods like meatless patties or burgers, bars, snacks, etc.
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Dis Not Starches My Young Padawan
People say they make you fat, but wrong are they! Be responsible with your starch consumption, and your tummy will stay flat and happy! Starches keep you full: whether they are sweet potatoes or Kabocha squash, they are sure to satiate and silence your growling pains. Keeping Mr. Tumtum happy is important.
Where To Find Gluten
Remember that you can experiment in the kitchen and adapt any recipe to suit your needs, being vegan and glutenfree is no different. So get your aprons on and start cooking!
- Deliciously Ella
- The Vegan Society have a selection of gluten-free recipes on their site
- BBC Good Food
- And my Instagram, which is positive_plate_nutrition_
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What About The Cost
If you fill your trolley with free-from products, then these will raise the price of your weekly shopping bill. If you fill your trolley with real, whole foods such as fruit, vegetables, lentils, beans, nuts, seeds, wholegrains, then sometimes the cost is very reasonable and can even be lower than a standard shop. But dont deny yourself trying out the latest free-from products from time to time as a treat. Some items, such as certified glutenfree oats, alternative flours such as buckwheat or gram four, tofu and dairy-free yoghurt are a little more expensive, but are not a necessity and some of these can be bought in bulk or be made at home to keep the cost down.
Benefits Of A Vegan Diet
There are loads! If youve decided to take this step and switch to trying veganism, we hope youre as excited as we are! We dont look at the vegan diet as being restrictive, but rather look at what it can do for us.
A well-balanced vegan diet can and should provide you with almost all of the essentials a body needs.
Vegan diets can also help with weight-loss, probably as a result of changes to eating lots of unprocessed, whole foods .
Eating lots of fruits, vegetables and legumes also appears to be an excellent way to lower the chances of heart diseases . Which is great, obviously.
It also seems that by sticking with a vegan diet that is high in these healthy whole foods then various cancers also have lower risks. Two major studies supporting this can be found here and here. Thats also a winner in our eyes.
A motivating and insightful movie on vegan nutrition came out lately: its called Game Changers and available on Netflix. Check it out, even Arnie is on board!
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How To Keep Your Energy Up On A Vegan Diet
Start your day with a healthy breakfast.
There are numerous studies that prove that eating breakfast is important to ensuring that you are at peak performance, both physically and mentally. However, a bowl of sugary cereal or frozen waffles doused in maple syrup will not contribute to a successful day.
Eat that type of breakfast and you’re going to crash and burn and gain weight.
Anything with whole foods that digests slowly and prevent a sugar rush is optimum, and that’s why we love overnight oats.
Our Healthy Pineapple Coconut Mango Overnight Oats are not just delicious, they’re packed full of the nutrients that your body needs to begin the day.
They’re also great because you can prepare them the night before, so you’ll always have a meal that’s ready to go. Make a weeks worth at a time.
Bonus Snacks & Sweets
I recommend keeping cut vegetables and fresh fruit on hand for regular snacking. Dairy-free yogurts, granola, and baked chips are also convenient. But you can also mix things up by adding these into our weekday plant-based meal plan:
- Frozen Strawberry-Balsamic Souffle Easy and a little healthier than the norm, but still a decadent evening dessert!
- Chocolate Chip Cookie Dough Dip This dip is protein-rich and can be enjoyed as a snack or treat!
- Everyday Turmeric Smoothie For an afternoon recharge, try this quick and delicious creamy beverage.
- Flax & Walnut Zucchini Muffins Sunday bakers can whip up a batch of these for munching on with almondmilk, tea, or coffee.
- Papaya Boats Though originally created as a breakfast recipe, we also like it as a fun healthy evening treat to make and share.
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Do You Really Need To Go Gluten Free
Before we go jumping on the gluten free train, we have to ask ourselves why were ditching gluten in the first place. If youve just been diagnosed with celiac disease or non-celiac gluten intolerance, the reason why is clear. But what if youve been told that gluten is just bad for you? Is it legit? Lets talk.
Gluten is a protein found in wheat, barley and rye and all of the grains and products associated with those grains, like wheat-based pastas, soy sauce and spelt. Gluten is unique in that it contains a lot of proline and glutamine amino acid bonds that are hard for your digestive enzymes to fully break down. As such, these partially digested gluten fragments travel on through our gut to be flushed down the toilet. These fragments of gluten DO NOT cause any harm to a healthy gut nor does gluten cause inflammation in a healthy person.
But what about an unhealthy gut? What if you have autoimmunities such as Hashimotos or lupus, leaky gut or IBS? There is a lot of controversy in the literature but it is thought that gluten fragments might interact with the gut-based immune system or temporarily increase gut permeability.
How To Plan For A Healthy Plant
One of the beauties of a plant-based diet is that it is based on whole plant foodsbeans, lentils, vegetables, fruits, herbs, and spices. These are all naturally gluten-free! However, whole grains are also one of the main food groups on that list of whole plant foods I recommend you eat at every meal. While there are a few gluten-containing whole grains there are plenty of gluten-free whole grains on the list, including buckwheat, brown rice, wild rice, sorghum, amaranth, millet, and quinoa. If you base your eating style on whole plant foods, its quite simple to eat a gluten-free plant-based diet all you do is swap out gluten-containing grains for gluten-free grains.
However, there are a few gluten-containing food products that are essential to a plant-based diet that you might have to watch out for . These include soy sauce, which can add so much umami flavor to plant-based dishes, though all you have to do is use gluten-free soy sauce. Tempeh can be made with gluten-containing grains, but you can find gluten-free varieties quite easily. Pasta and breads are often based on gluten-containing varieties, which can be easily swapped out for gluten-free types . In addition, recipes may call for flour for thickening or structure, but you can swap out corn starch for thickening, and a gluten-free flour blend for most recipes. One trick is to look for the gluten-free label on food products to assure that the product is gluten-free, and does not have risk of cross contamination.
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Beth Raven Guides You Through The Steps To Take When Dealing With A Double Dietary Dilemma For Those Following A Gluten
Thankfully following a vegan diet is now widely accepted and catered for, but what happens when a second dietary requirement is added? Removing gluten from the diet in addition to being vegan, whether its for personal preference or for health reasons, can sometimes feel daunting or overwhelming. It neednt be either, in fact it can be very abundant and enjoyable. Ill show you how to simplify your dietary requirements while staying healthy
What I Prep In Advance For The Week
Here is a recap of what I try and make in advance over the weekend to make the week ahead easier:
2 smoothie freezer bags
Total time spent meal prepping : approximately one hour
One hour! If you can spend just one hour on Saturday or Sunday meal prepping, your week ahead will be SO much easier. And you dont have to prepare everything at once. Sometimes I break up the tasks throughout the weekend when I have pockets of time here and there . Im always throwing something in the Instant Pot it seems!
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