Gluten-free meal plan for vegan weight loss
Embark on a weight loss journey with the Gluten-Free Meal Plan for Vegan Weight Loss. This plan includes diverse, nourishing vegan meals that are naturally gluten-free, like vegetable-rich smoothies, hearty salads with beans and seeds, and stir-fries with tofu and rice noodles. Each meal is thoughtfully composed to promote weight loss while adhering to vegan and gluten-free standards, ensuring a healthful, satisfying diet.
Meal plan grocery list
Spinach
Banana
Almond milk
Chia seeds
Quinoa
Black beans
Cherry tomatoes
Cucumber
Avocado
Carrot and celery sticks
Hummus
Tofu
Mixed vegetables
Brown rice
Coconut milk
Berries
Lentil soup
Kale
Apple
Almond butter
Sweet potato
Corn
Guacamole
Oatmeal
Vegan sushi roll ingredients
Meal plan overview
Combining vegan and gluten-free dietary approaches, the Gluten-Free Meal Plan for Vegan Weight Loss is focused on plant-based, gluten-free foods that aid in weight reduction. It includes a range of nutrient-dense fruits, vegetables, legumes, and gluten-free whole grains, all designed to support weight loss goals.
This plan offers an innovative and flavorful way to lose weight, providing a variety of satisfying vegan and gluten-free meals that are as enjoyable as they are effective.
Foods to eat
- Whole Grains: Brown rice, quinoa, whole wheat bread, and oats for energy and fiber.
- Legumes: Beans, lentils, and chickpeas for plant-based protein and fiber.
- Vegetables: A variety of colorful vegetables like leafy greens, bell peppers, and carrots for essential vitamins and minerals.
- Fruits: Berries, apples, oranges, and bananas for natural sweetness and antioxidants.
- Dairy Alternatives: Soy milk, almond milk, and vegan cheese for calcium and protein.
- Nuts and Seeds: Almonds, chia seeds, and flaxseeds for healthy fats and omega-3s.
- Eggs: If ovo-vegetarian, for protein and various micronutrients.
- Herbs and Spices: To add flavor and nutrients without extra calories.
✅ Tip
Foods not to eat
- Meat and Fish: As these are excluded in a vegetarian diet.
- Processed Vegetarian Foods: Often high in sodium and artificial additives.
- Refined Carbohydrates: White bread and pasta, which are low in fiber and nutrients.
- Fried Foods: High in calories and unhealthy fats.
- High-Sugar Snacks: Candies and desserts with refined sugar.
- Excessive Dairy: Full-fat milk and cheese can be high in saturated fats.
- Alcohol: High in calories and can disrupt a healthy diet.
- Sweetened Beverages: Soda and sweetened teas or coffees.
Main benefits
The Plant-Based Meal Plan for Vegetarian offers a variety of whole foods like fruits, vegetables, grains, and dairy (if lacto-vegetarian) or eggs (if ovo-vegetarian). It ensures a balanced intake of essential nutrients while adhering to vegetarian dietary preferences.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A gluten-free meal plan for vegan weight loss can be enhanced with these alternative products:
- Instead of quinoa, try using cauliflower rice to reduce carbs while maintaining volume in your meals.
- Replace almond milk with oat milk to add creaminess with fewer calories.
- For a different protein source, use tempeh instead of tofu in stir-fries and salads.
- Opt for pumpkin seeds instead of flaxseeds for a snack that offers a different flavor and texture.
- For a lower-calorie alternative to sweet potato, try using turnips in your roasted vegetable dishes.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
Support your weight loss goals with these 7 gluten-free vegan snacks:
- Chia seed pudding with almond milk and berries
- Roasted chickpeas seasoned with paprika
- Green smoothie with kale, pineapple, and coconut water
- Rice cakes with mashed avocado and tomato slices
- Vegetable sticks with hummus
- Quinoa salad with mixed vegetables
- Fruit salad with a squeeze of lime juice
What should I drink on this meal plan?
Vegan weight loss on a gluten-free diet? Go for water, green tea to boost metabolism, black coffee for an energy kick, freshly squeezed vegetable juices for nutrients, and almond milk as a creamy, low-calorie base for smoothies.
How to get even more nutrients?
Meal plan suggestion
Gluten-Free Vegan Meal Plan for Weight Loss
Day 1
- Breakfast: Smoothie with spinach, banana, almond milk, and chia seeds (calories: 300, protein: 5g, carbs: 50g, fat: 5g)
- Lunch: Quinoa salad with black beans, cherry tomatoes, cucumber, and avocado (calories: 400, protein: 15g, carbs: 50g, fat: 15g)
- Snack: Carrot and celery sticks with hummus (calories: 150, protein: 5g, carbs: 20g, fat: 5g)
- Dinner: Stir-fried tofu with mixed vegetables over brown rice (calories: 450, protein: 18g, carbs: 65g, fat: 10g)
Day 2
- Breakfast: Chia seed pudding made with coconut milk and topped with berries (calories: 350, protein: 6g, carbs: 35g, fat: 20g)
- Lunch: Lentil soup with a side of steamed kale (calories: 350, protein: 18g, carbs: 40g, fat: 10g)
- Snack: A small apple with almond butter (calories: 200, protein: 4g, carbs: 30g, fat: 10g)
- Dinner: Baked sweet potato with black beans, corn, and a small side of guacamole (calories: 400, protein: 12g, carbs: 70g, fat: 10g)
Day 3
- Breakfast: Oatmeal with almond milk and sliced banana (calories: 300, protein: 6g, carbs: 55g, fat: 7g)
- Lunch: Vegan sushi rolls with cucumber, avocado, carrot, and a side of miso soup (calories: 400, protein: 10g, carbs: 60g, fat: 10g)
- Snack: A handful of mixed nuts (calories: 180, protein: 5g, carbs: 8g, fat: 16g)
- Dinner: Grilled vegetable skewers with a side of quinoa (calories: 400, protein: 12g, carbs: 60g, fat: 10g)
Day 4
- Breakfast: Gluten-free toast with avocado and a side of fortied orange juice (calories: 350, protein: 6g, carbs: 40g, fat: 18g)
- Lunch: Chickpea salad with cucumbers, tomatoes, and a lemon-tahini dressing (calories: 400, protein: 15g, carbs: 45g, fat: 20g)
- Snack: Rice cakes with peanut butter (calories: 250, protein: 8g, carbs: 30g, fat: 12g)
- Dinner: Cauliflower steak with a side of roasted Brussels sprouts (calories: 300, protein: 10g, carbs: 35g, fat: 15g)
Day 5
- Breakfast: Berry and spinach smoothie with almond milk and flaxseeds (calories: 280, protein: 5g, carbs: 45g, fat: 8g)
- Lunch: Stuffed bell peppers with quinoa, black beans, and vegetables (calories: 350, protein: 12g, carbs: 55g, fat: 8g)
- Snack: A small pear and a handful of almonds (calories: 200, protein: 4g, carbs: 25g, fat: 12g)
- Dinner: Vegan curry with mixed vegetables, served over brown rice (calories: 450, protein: 12g, carbs: 70g, fat: 12g)
Day 6
- Breakfast: Overnight oats with almond milk, peanut butter, and sliced strawberries (calories: 350, protein: 10g, carbs: 50g, fat: 12g)
- Lunch: Vegan wrap with hummus, grated carrots, and mixed greens (calories: 400, protein: 12g, carbs: 50g, fat: 18g)
- Snack: Edamame pods (calories: 150, protein: 12g, carbs: 10g, fat: 6g)
- Dinner: Vegan chili with kidney beans, lentils, and tomatoes (calories: 400, protein: 20g, carbs: 60g, fat: 10g)
Day 7
- Breakfast: Gluten-free vegan pancakes with a side of fresh fruit (calories: 350, protein: 5g, carbs: 60g, fat: 10g)
- Lunch: Roasted vegetable and quinoa bowl with a lemon vinaigrette (calories: 450, protein: 15g, carbs: 65g, fat: 15g)
- Snack: Baked kale chips (calories: 100, protein: 3g, carbs: 15g, fat: 4g)
- Dinner: Stuffed acorn squash with a mixture of wild rice, cranberries, and walnuts (calories: 400, protein: 8g, carbs: 70g, fat: 10g)
Want to learn more?
- Weight management using a meal replacement strategy: meta and pooling analysis from six studies
- Randomized Trial of a High Protein, Partial Meal Replacement Program with or without Alternate Day Fasting: Similar Effects on Weight Loss, Retention Status, Nutritional, Metabolic, and Behavioral Outcomes
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 29, 2024
- Updated on Nov 22, 2024