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Vegan Gluten Free Meal Plan

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Day 3 Dinner: Green Protein Bowl


Lets enjoy some higher plant-based protein goodness tonight! This simple bowl features some of your prepped rice, the baked tofu and half of your prepped tahini lime dressing.

So, whats left to do? Well sautée some delicious green veggies for added fiber, color and micronutrients! Get a non-stick pan, heat it up and add the following foods with a splash of water:

  • Kale

Easy Guide To A Gluten

When I hear the word vegan, tofu is one of the first words that comes to mind. Some vegans have allergies or intolerances to soy and wheat, eliminating popular plant-based proteins tofu and seitan. By thinking ahead, eating a gluten-free and soy-free vegan meal plan can be easier than you think.

You Shouldn’t Gain Weight On A Healthy Vegan Diet

We believe in creating a healthy lifestyle that you can thrive on. Eating whole food plant-based vegan food for every meal is the best option. You’ll get to eat more than you usually do, the food you put in your body will be filled with antioxidants and vitamins, and you won’t have to worry about feeling sluggish and sick.

Read Also: Easy Gluten Free Crescent Rolls

Day 2 Dinner: Mediterranean Bowl

Tonights bowl is high in protein and crunchy veggies! Well use the prepared sweet potato cubes, chickpeas and sun-dried tomato hummus, putting them on a bed of greens and fresh tomatoes.

Since you have to use the oven to bake two sliced zucchini, you can reheat the sweet potato cubes and chickpeas if you dont want to eat them cold.

All thats left to do after 15-20 minutes of baking is to assemble your beautiful bowl enjoy one serving tonight and store the other in the fridge for tomorrows lunch.

Root Vegetable And Lentil Stew

Image result for vegan meal plans

This Root Vegetable Lentil Stew is a rustic and hearty vegan, gluten-free meal to perk you up on cold days. This gluten-free recipe combines root vegetables, lentils, and peas in a deliciously flavored, soul-warming tomato broth. It is so rich and in just 45 minutes.

This wild rice soup from Veggies Don’t Bite is so creamy, rich, and filling that you’d never guess it’s both a vegan and gluten-free recipe. Better yet, it’s filled with tons of veggies for a balanced meal.

Read Also: Is Michelob Ultra Seltzer Gluten Free

You May Need To Prepare Your Own Food More Often

Generally speaking, there are not as many gluten-free vegan options in grocery stores as there are gluten-free options. Theres quite a wide variety of gluten-free breads, pastas, and sauces. But when you read the ingredients list, you may find that they contain milk or eggs. You may find that your best bet is to prepare your own gluten-free vegan foods.

What Is A Gluten

A gluten-free, vegan diet combines gluten-free and vegan eating patterns.

As in the gluten-free diet, it excludes any foods that contain gluten, which is a type of protein found in wheat, rye, and barley .

That means on the diet youre not allowed to eat any foods made from wheat such as bread, pasta, and baked goods along with many types of beer, sauces, soups, tortillas, crackers, and cereals.

Similarly, as in a vegan diet, it eliminates all animal products, including meat, fish, and poultry. You should also avoid other foods derived from animals, such as eggs, honey, dairy products, and gelatin .

Instead, a gluten-free, vegan diet should focus on fruits, vegetables, plant-based proteins, and whole grains that are naturally gluten-free, such as:

  • quinoa
  • amaranth


A gluten-free, vegan diet eliminates all animal products and foods that contain gluten. Instead, it should include a variety of fruits, vegetables, plant-based proteins, and gluten-free whole grains.

There are strict guidelines for which foods you should eat and avoid while following a gluten-free, vegan diet.

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Quinoa & Veggie Bowl With Cilantro Tahini Dressing

Create your own bright and colorful grain bowl with this simple and easy recipe by Toni Okamoto from Plant Based on a Budget. Using deliciously quirky quinoa as a base, you can then arrange whatever veggies you wish on top. Select from beautiful bell peppers and brussels sprouts to creamy avocado and ravishing radishesnothing is off limits when designing this dish. The savory cilantro dressing is perhaps the star of the show because of its super fresh flavor and lemony lift. Youll love how fun and flexible this rainbow plate is to prepare. Its sure to become your favorite vehicle for veggies!

Vegan Cheesy Potatoes And Broccoli

VEGAN MEAL PREP | Easy & Healthy (Gluten-free)

Theres something about the combination of roasted potatoes and broccoli covered in a cheesy sauce. Both delicious to eat and gorgeous to look at, this recipe for vegan cheesy potatoes and broccoli is a show-stopper in every sense. Naturally gluten-free, this recipe makes a fantastic side dish or snack any time of year. You could also dress it up with extra ingredients such as tofu, chickpeas, or other colorful veggies too!

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Relieves Symptoms Of Celiac Disease

A gluten-free, vegan diet can be beneficial for people who have celiac disease or another gluten-related disorder, such as non-celiac gluten sensitivity.

This is because gluten consumption causes negative symptoms for people with these conditions, including digestive issues, unintentional weight loss, or nutritional deficiencies (

19 ).

However, though some studies have found that vegan diets could be beneficial for disease prevention, more research is needed to evaluate the effects of a gluten-free, vegan diet specifically.


Gluten-free, vegan diets may help reduce symptoms associated with celiac disease or non-celiac gluten sensitivity. They also have potential to help with weight loss and protect against certain chronic conditions, but more research is needed.

Three Things To Avoid If You Want To Feel Good And You Don’t Want To Gain Weight

If you’ve suddenly gone vegan and you’re not feeling well and gaining weight, it’s likely because of one of three things.

  • You’re not eating enough calories. This is usually a problem for those who are eating only WFPB. If this is you, don’t be afraid to eat more, more often. It’s difficult to gain weight eating lots of green vegetables, fruit and some grains and beans.
  • Avoid sugar. Definitely stay away from refined sugar. It will spike your blood sugar and then drop just as fast, leaving you feel tired and cranky. Limit non-refined sugars, such as maple syrup, coconut sugar and anything that claims to be a natural sweetener.
  • Avoid processed foods. Try and avoid packaged food as much as possible. The only boxes and cans we open are filled with beans or grains. We never buy frozen prepared meals, cookies, or anything that has a long list of ingredients on the package. Those are the foods that are high in calories and low in nutrients, even if they’re vegan.
  • The more sweets you eat, the more you’re going to crave. Check this out, andthisto learn more.

    We chose this Easy Chickpea Salad with Easy Lemon Dressing for lunch because it’s something that we eat often. Like the name says, it’s super easy to make. It’s also delicious and nutritious.

    There are chickpeas for protein, hearts of palm, tomatoes, basil and Kalamata olives. This salad is tangy, salty, fresh and yummy. The lemon dressing gives it some zip and vitamin C.

    Easy Chickpea Salad with Easy Lemon Dressing.

    Read Also: Gluten Free Vegan Pizza Dough

    Vegan Quiche With Vegetables

    Not only is the quiche from A Virtual Vegan 100% egg-free, but it’s made with a flaky, delicious crust that is 100% gluten-free too. With a rich, creamy, ‘cheesy’ filling, and plenty of veggie versatility, this vegan quiche is a family favorite for mid-week meals and special events!

    This Gluten-Free Korean Inspired Curry Rice from The Fresh Fig is full of bold and delicious flavor. Hearty and warming, this curry rice is perfect for chilly days and those that like a bit of spice.

    How To Be A Successful Gluten Free Vegan Bodybuilder

    7 Day Gluten Free Dairy Free Meal Plan #1  The Fit Cookie

    It takes a certain mindset to be a successful vegan in todays world, let alone being a successful vegan and gluten free bodybuilder.

    The first step on the path to success is to know that it will be challenging. Veganism already limits what you can eat , and now there is another layer on top of that.

    Accepting this and moving forward with what you can control is important. There are a few things you can do to help you be successful:

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    How To Start A Gluten

    Before beginning any diet, consult a nutritionist who can help you actualize your health goals. If youre looking to begin eating a gluten-free vegan diet, learn the foods youll need to eat in order to get the right vitamins and minerals.

    Your first order of business should be getting tested for a gluten sensitivity, if you havent already. When you know whether you have celiac disease, a gluten sensitivity , or a wheat allergy, you will have more information about what foods to eat.

    There are plenty of gluten-free vegan recipes to be found online. Try starting with this vegan and gluten-free pizza dough and this recipe for red lentil dhal.

    LIVEKINDLY is here to help you navigate the growing marketplace of sustainable products that promote a kinder planet. All of our selections are curated by the editorial team. If you buy something we link to on our site, LIVEKINDLY may earn a commission.


    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

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    Butternut Squash Mac And Cheese With Broccoli

    Thanks to the increased availability of tasty gluten-free pastas, its easy to adapt your favorite plant-based pasta recipes to be gluten-free. This mac and cheese is family-friendly and ready in 30 minutes. It gets a rich cheesy flavor from nutritional yeast, onion, and garlic. As for which pasta to use, the soft texture and mild flavor of rice, corn, or quinoa pasta work well in this recipe.

    Amazing Vegan Meals For Weight Loss

    PROFESSIONAL MEAL PREP SESSION | vegan and gluten free meal prep

    April 14, 2021 by Annie Markowitz

    Here is a DELICIOUS collection of 50+ AMAZING Vegan Meals for Weight Loss! All recipes are gluten-free & low-calorie – under 350 calories each! These recipes will help you lose weight in a delicious, healthy & satisfying way.The key to losing weight is to find a lifestyle that is sustainable. After losing 75 pounds and keeping it off for years , I truly believe I have cracked the code to sustainable, easy, weight loss.

    That means NOT eating boring foods that you HATE! It means finding easy meals that you actually enjoy eating, so that you never feel like you’re on a diet – even if you are counting your calories. Losing weight does NOT have to be boring and tasteless!

    Here’s a collection of 50 AMAZING Vegan Meals for Weight Loss that will help you lose weight in a healthy way and are totally delicious! They are all all 350 calories or less, and gluten-free, too!

    Recommended Reading: Gluten Free Crescent

    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:

    For more tasty ideas, enjoy my vegan, gluten-free Snackable Dairy Free E-Book and get your copy of Go Dairy Free 2nd Edition. The latter has more than 250 plant-based recipes!

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    Sweet Potato Shepherds Pie

    This piping hot and classically comforting recipe comes from Remy Park of the Veggiekins blog. I love that her beautifully baked pie is so versatileyou can choose whether you want sweet or white potatoes and either tofu or plant-based meat. Not only is this delicious dish vegan and gluten-free, but also refined sugar-free and oil-free. Though, youll never know it from the rich and complex flavor. Guaranteed to gratify due to its luscious layers and thick, rich texture, Remys Vegan Sweet Potato Shephards Pie will become your new favorite meal for any night of the week!

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    Seek External Gluten Free Vegan Resources

    Whether it be YouTube, a personal trainer, or looking up gluten free vegan recipes online, you must seek resources to help you. There are lots of gluten free vegans out there. Try going to Facebook and search for gluten free vegan. You will find a multitude of active groups filled with useful information.

    Here are some helpful books to get you started on your gluten free vegan journey:

    You Will Need To Find Other Sources Of Insoluble Fiber

    May 7

    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.

    Read Also: Jason Deli Gluten Free Menu

    Health Benefits Of Gluten

    Here are just some of the health benefits that you’ll get from eating a serving of our healthy overnight oats. Click on the names of the ingredients to read all about their nutritional benefits.

    Pineapple – An excellent source of vitamin C, manganese , copper and B vitamins, and antioxidants.

    Coconut – Great for the immune system, as coconut is antiviral, antifungal, antibacterial and anti-parasitic. It’s a great source of fiber, amino acids and antioxidants and vitamins.

    Mango – Not only delicious, it’s a good source of vitamin C and A, and it can help to lower cholesterol. It’s also great for the skin and eyes

    Chia seeds– Are a complete protein, which means that they have all of the essential amino acids that your body needs to stay strong and healthy. They’re also high in fiber and phosphorous and magnesium, which help to make your bones strong.

    Rolled Oats – Aside from having lots of vitamins, antioxidants and fiber, oats are a good source of protein. They also help to prevent cardiovascular disease, aid in digestion and keep blood sugar in check.

    Here are a few more overnight oat recipes for you to try:

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