Gluten-free meal plan for vegan weight loss

Listonic team
Updated on Nov 22, 2024
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
Dry goods
Quinoa
Brown rice
Oatmeal
Chia seeds
Cans & jars
Black beans
Lentil soup
Fresh grocery
Spinach
Banana
Cherry tomatoes
Cucumber
Avocado
Carrot and celery sticks
Berries
Kale
Apple
Sweet potato
Corn
Plant based
Almond milk
Tofu
Hummus
Coconut milk
Almond butter
Guacamole
Mixed vegetables
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
Low-Calorie Vegetables: Leafy greens, broccoli, cauliflower, and zucchini.
Plant-Based Proteins: Tofu, tempeh, and lentils (ensure they are gluten-free).
Fruits: Berries, apples, and citrus fruits for natural sweetness and fiber.
Whole Grains: Quinoa, brown rice, and gluten-free oats in moderation.
Healthy Fats: Avocado and nuts in limited quantities.
Low-Calorie Snacks: Air-popped popcorn, rice cakes, and carrot sticks.
Hydration: Plenty of water, herbal teas, and black coffee.
✅Tip
Foods not to eat
High-Calorie Foods: Even if vegan and gluten-free, such as vegan cheeses and gluten-free baked goods.
Processed Vegan Foods: Often high in calories and can contain gluten.
Refined Sugars: Candies, sweetened beverages, and desserts.
Fried Foods: High in calories and often not gluten-free.
High-Fat Plant Foods: Excessive use of oils and nuts can increase calorie intake.
Alcohol: Can contribute to weight gain and offers little nutritional value.
Read more about key products
Main benefits
The Gluten-Free Meal Plan for Vegan Weight Loss combines vegan and gluten-free diets, focusing on plant-based proteins, fruits, vegetables, and gluten-free grains. It's designed for effective weight loss while ensuring adequate nutrition and variety in a vegan diet.
Recommended nutrient breakdown
Protein: 20%
Fat: 25%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
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
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.
Meal plan suggestion
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
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