IN TODAY’S WORLD EVERYONE HAS SOME KIND OF ALLERGIES. One very common allergy is allery from gluten. As people with gluten related disorder have to avoid many things and make sure they don’t intake gluten, they have hard time trying to find diets to lose weight.
Have you ever heard of gluten-free vegan meal plan? what does that mean for your diet? Is it just a diet that excludes meat? Or is it a way of life? In this post, we’ll explore the definition of veganism and what it means for your meal planning.
It’s a great way to lose weight and improve your overall health. In this blog post, I’ll share a gluten-free vegan meal plan that you can use to get started.
If you were looking for a gluten-free vegan meal plan? You’re in luck! This plan is perfect for anyone looking to eat a healthy, gluten-free and vegan diet. In this post, we’ll share with you our favorite gluten-free vegan recipes, as well as tips on how to make your own gluten-free vegan meals.
Table of Contents
What is Gluten-free?
To know about gluten-free we first have to know what gluten is. Gluten is a Structural protein that is naturally present in some cereal grains. In the medical literature, Gluten is a combination of Prolamin and glutelin proteins which are naturally present in grains and is proven of triggering celiac disease.
Now, gluten-free means those items which do not contain gluten or have a very tiny amount of gluten in them. Gluten-free products can be labeled gluten-free in the United States, the European Union, and Canada as long as gluten is less than 20 parts per million (ppm). Up to 20 gluten particles can be present in every million parts of the food. This is proven to be anot harmful to persons who have disorders related to gluten, however, some countries have set the limit to 3 ppm for a food to be labeled as gluten-free.
What is Vegan meal?
A vegan meal is a meal that is made without any animal products such as meat, dairy, or eggs. There are many different ways to make a vegan meal, and it can be a great way to enjoy new flavors and textures. If you’re looking for a vegan meal option, you’ll want to check out this blog post! We’ll share some delicious recipes that are both healthy and easy to make. So if you’re curious about what a vegan meal is, or want some new ideas for your next meal, keep reading!
How gluten-free vegan meal plan Helpful in Weight Loss?
There is not much research conducted on Gluten-free vegan diets particularly, but some studies prove the gluten-free vegan diet to be very helpful in lowering the Body mass Index ad overall weight loss. The studies show that such an impact on weight loss could be due to numerous reasons such as reduced lesser calorie intake, High insulin sensitivity, and better gut health
On the contrary, A study says that people suffering from celiac disease can gain weight by following a gluten-free diet.
Who must avoid this meal plan
Those who have any kind of disorder related to gluten or are suffering from celiac disease can benefit from this diet. However, People with no such conditions must avoid this diet because it might make them more prone to nutritional deficiencies. It may make it hard for your body to meet its nutritional requirement as Vitamin B12, D, and omega-3 fatty acids are the most vital nutrients that are mostly missing in vegan diets.
If you want to try a gluten-free vegan diet, consult a healthcare professional.
What Food we can take or not?
Once you decide whether you want to follow this diet or not the next important question that comes to mind is what things you can eat and what you must avoid at all costs. Well, don’t worry we have got you covered. First, we will talk about what foods can you eat, and then we will see the foods that must be avoided in the gluten-free vegan meal plan.
Must Include Food Items in Your Meal
The safest option to go for is fruits and vegetables. Naturally, fruits and veggies are gluten-free such as apples bananas, pineapple, melons, grapes, edamame, cauliflower, onions, kale, etc. Legumes like black beans, kidney beans, lentils, chickpeas, etc also come under gluten-free vegan options. You can intake plant-based proteins namely tofu, nutritional yeast, and tempeh. Other Gluten free vegan options include nuts, nut butter, healthy fats, gluten-free whole grains herbs and spices, and beverages like coffee, tea, kombucha, coconut water, and of course water.
Must avoid Food Items in Your Meal
While buying foods for a gluten-free vegan diet make sure to avoid every meat or dairy product like beef, chicken deer, lamb, turkey geese, ducks, cheese, butter, milk, yogurt, etc. Avoid all seafood and eggs in all forms. Avoid food items that are made of grains such as bread, tortillas, pasta, cakes, muffins, pizzas, burgers, cookies, croissants, etc. Sauces like salad dressings, hoisin sauce, pasta sauce, soy sauce, barbecue sauce, oyster sauce, etc. also have gluten in them, so they must be avoided. In beverages stay away from malt beverages, certain kinds of wines, Ale, etc.
Grocery shopping list
Beverages
- water (still, sparkling, or infused with fruit or herbs)
- tea
- coffee
- coconut water
- Kombucha
- Grape juice
- Apple Juice
Condiments
- mustard
- Vinegar
- tahini
- horseradish
- lemon juice
- pickle relish
- pico de gallo
Fruits and vegetables
- Berries
- Apples
- Bananas
- Oranges
- Pears
- Clementines
- Cherries
- Grapes
- Avocado
- Apricots
- Figs
- Dates
- Tomatoes
- Potatoes
- Artichokes
- Greens (kale, spinach, collards, arugula)
- Cabbage
- Brussels sprouts
- Beets
- Onions
- Zucchini
- Peppers
- Peas
- Edamame
Whole Grains
- Bulgur
- Quinoa
- Buckwheat
- Farro
- Barley
- Couscous
- Oats
- Rice
- Sorghum
- Teff
- Wild Rice
- Brown rice
Nuts, Seeds & Legumes
- Chickpeas
- Walnuts
- Almonds
- Hazelnuts
- Cashews
- pine nuts
- Peanut butter
- Sesame seeds
- Chia seeds
- Pumpkin seeds
- Flax seeds
Vegan Dairy products
- Almond milk, Oat milk, Coconut Milk
- Tofu
7-Day 1500-calorie gluten-free vegan meal plan for Weight Loss
DAY-1
Morning Detox Drink (15 calories)
- Lime Cucumber Mint Detox Water
Breakfast (266 calories)
- 1 serving of gluten-free(GF) banana oatmeal
Morning Snack (228calories)
- 1/4 cup pumpkin seeds
Lunch (346 calories)
- 1 1/2 cups roasted potato and cauliflower curry soup
- 1 small GF Oats pita, toasted
Evening Snack (171 calories)
- 3 tablespoons pumpkin seeds (pepitas)
Dinner (472 calories)
- 1 serving stuffed sweet potato drizzled with hummus dressing
DAY-2
Morning Detox Drink (18 calories)
- Strawberry, Mint, and Lemon Detox Drink
Breakfast (232 calories)
- 1 serving of Mashed sweet potato with peanut butter and banana.
- 1 serving of fruit on the side.
Morning Snack (101 calories)
- 1 medium pear
Lunch (347 calories)
- 1 serving of GF Vegan Mexican Chopped Salad with Avocado Dressing
Evening Snack (154 calories)
- 20 dry-roasted unsalted almonds
Dinner (543 calories)
- GF Mushroom Spinach Pasta
DAY-3
Morning Detox Drink (3 calories)
- Citrus Cucumber Detox Water
Breakfast (432 calories)
- Smoothie with frozen berries, peanut butter, spinach, banana, unsweetened almond milk
Morning Snack (105 calories)
- 1 medium banana
Lunch (325 calories)
- 4 cups serving Green Salad accompanied by Edamame & Beets
Evening Snack (202 calories)
- 1 serving of Potato and spinach tofu scramble.
Dinner (434 calories)
- 1 serving GF Rainbow Veggie Spring Roll Bowl
DAY-4
Morning Detox Drink (30 calories)
- Apple Cider Vinegar Detox Drink
Breakfast (267 calories)
- Sautéed spinach and sweet potato bowl with tofu scramble
- ½ cup blueberries
Morning Snack (135 calories)
- 1 apple
- ¼ cup Spicy roasted chickpeas
Lunch (288 calories)
- 1 serving of Cauliflower and leek soup
- 8 almonds
Evening Snack (204 calories)
- ½ cup non-dairy yoghurt
- 1 orange
Dinner (532 calories)
- GF Lentil soup with frozen mixed vegetables and side of brown rice
- 1 Apple
DAY-5
Morning Detox Drink (15 calories)
- Aloe Water With Lime
Breakfast (339 calories)
- 1 serving of Avocado & Kale Omelette
Morning Snack (225 calories)
- 1 large pear
- 12 dry-roasted unsalted almonds
Lunch (272 calories)
- Roast butternut squash and red lentil soup
Evening Snack (62 calories)
- 1 cup blackberries
Dinner (371 calories)
- 1 serving of Vegetable and chickpea tagine
- 2tbsp. cup roasted seed mix
DAY-6
Morning Detox Drink (20 calories)
- Lemon Ginger Detox Drink
Breakfast (323 calories)
- 1 medium orange
- 1 serving of peanut butter and chia seed pudding
Morning Snack (200 calories)
- 1 cup edamame pods, seasoned with salt
Lunch (360 calories)
- 4 cups black bean and veggie Salad
Evening Snack (101 calories)
- 1 medium pear
Dinner (500 calories)
- 2 cups black-bean Quinoa Buddha Bowl
DAY-7
Morning Detox Drink (14 calories)
- Strawberry Detox Water
Breakfast (356 calories)
- 1 serving Quinoa & Chia Oatmeal Mix
- 3 Tbsp. chopped walnuts
- ¼ cup raspberries
Morning Snack (100 calories)
- Hummus or salsa with carrots, bell pepper, celery
Lunch (390 calories)
- 1 serving Lemony Lentil Soup with Collards
- 1 medium apple
Evening Snack (96 calories)
- 3 squares of GF dark chocolate
- 40g raspberries
Dinner (427 calories)
- 1 serving Chickpea Coconut Curry
- ½ cup cooked brown rice
Exercises with a vegan gluten free meal plan for weight loss
Exercise can definitely speed up your weight loss process. Exercise is not only good for someone who wants to lose weight rather everyone should be physically active, exercise has a positive impact on both mind and body. It is advised for an average adult to be physically active for 30 minutes every day
The best exercise to do if you are trying to lose weight and are on a gluten-free vegan diet is cardio and strength training.
- Burpees
- Push-ups
- Jump Rope
- Pull-ups
- Crunches and alternate leg raises
- Wall sits
- Bicep curls with dumbbells
- Jump squats
- Jumping Lunges
- Handstand push-ups or holds against the wall
Remember, these are a few suggestions you are free to follow other exercises according to your will.
Vegan Gluten Free Food Recipe
Veggie Quinoa Bowl
Take boiled quinoas in a bowl and add your favorite veggies to it, mix salt and pepper. Add Cilantro dressing and your delicious gluten-free vegan veggie quinoa bowl is ready. To top it off you can use some fresh lime juice
Almond and Apricot crisps
This recipe requires only a handful of ingredients but the taste is out of this world. First, heat the oven to 350 degrees. Grease your pie dish with olive oil. Carefully put chopped apricots (500 grams). cover it with a layer of GF oats(1tbsp.), anise seeds(1tsp), and chopped almonds (½ cup). Drizzle it with some GF maple syrup and bake for 25 minutes. It’s ready, allow it to cool down a little, and then you can dig in.
Creamsicle smoothie
The 3 ingredients smoothie will change your smoothie game. Just add GF vegan milk of your choice(1 cup), dates(2-3), and frozen oranges (½ cup), and blend until smooth. Now it’s ready, pout it out in a glass and savor the delicious creamsicles smoothie.
Healthy overnight oats
Overnight oats are the best grab-on-go breakfast option. Prepare it and keep it overnight and you don’t have to worry about making breakfast in the Morning. All you need to do is Grab a jar and add coconut milk(1 cup), frozen mango and pineapple(½ cup), chia seeds (2tbsp), and rolled oats (½ cup), now close the jar and keep it in the refrigerator overnight.
Tofu Scramble
I have mentioned tofu scramble multiple times in the above meal plan. And you would be wondering to know how it’s made. Well here is a basic recipe for a tofu scramble that you can pair with other meals of yours. First, take a pan and add olive oil(1tbsp), heat it up over medium-low heat, and add chopped garlic (2-3 gloves) and onion(⅓ cup) sauté until translucent. Put in the crumbled extra firm tofu (1 block), season it with salt and pepper and a little bit of turmeric(¼ tbsp.) cook it for another 5 minutes or til the mixture has dried up. The basic tofu scramble is ready. To elevate it you can add veggies of your choice or GF sauces accordingly.
Conclusion
If you’re looking for a gluten-free vegan meal plan that will help you lose weight, this one is perfect for you. There are many foods that can be included in a gluten-free vegan diet, so you don’t have to worry about missing out on anything important. I think Gluten free vegan diets can be intimidating at first when you are completely new to the concept and honestly not being able to eat meat or dairy products is scary for most people but when you stick to something it will eventually get better. Plus, the recipes included in this plan are delicious and easy to follow, so you’ll never get bored with eating the same thing over and over again.
Frequently Asked Questions
1. Do potatoes have gluten?
Ans: No, potatoes are gluten-free. Gluten is a protein found in grains potatoes come in the category of starchy vegetables. So, you can enjoy potatoes in Gluten-free vegan meals, however, how potatoes are prepared might affect this. For example dishes like french fries and potato au gratin are not gluten-free.
2. Is rice gluten-free and vegan?
Ans: Yes, plain rice is gluten-free. It has the same tendency as potatoes, The dishes in which they are added can make it gluten-free or not gluten-free.
Does oatmeal have gluten?
The Oats or oatmeal are absolutely gluten-free but just to be on the safer side. Always check before buying and look for a Gluten free label on the packet.
3. Is cheese gluten?
Ans: Most of the cheeses are gluten-free like blue cheese, swiss chees, brie, cheddar, cottage, parmesan, ricotta, etc. but often they contain a food starch that is made from wheat. So, again check for the gluten-free labels before buying.
4. Is peanut butter gluten-free?
Ans: Peanuts are gluten-free and so are peanut butter but most companies add other ingredients to enhance the flavor of the peanut butter. Therefore, make sure you check for gluten-free labels before buying.
5. What are gluten-free snacks?
Ans: There are a plethora of snack options like Carrots or bell pepper with hummus, Banana with peanut butter, Tortilla chips with guacamole, Rice cakes with hummus or peanut butter, Carrots and hummus, Dairy-free yogurt with frozen or fresh fruit, Rice cakes with peanut butter and banana, Rice cakes with hummus and avocado, Peanut butter stuffed dates and chocolate chip to name a few.
6. Is coffee gluten-free?
Ans: Coffee has a very small amount of gluten or sometimes no gluten. It can be considered gluten-free in its purest form. The best decision is to just avoid coffee in the gluten-free vegan diet as much as possible.
