Gluten-free meal plan for vegan weight loss

Written byListonic 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.

Gluten-free meal plan for vegan weight loss exemplary product

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

Snack on pumpkin seeds throughout the day for a vegetarian source of zinc, which is important for maintaining healthy hair.

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.

Join 20M+ smart shoppers worldwide

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

Spinach, banana, and almond milk are great for smoothies and can be bought in bulk. Chia seeds and quinoa are staples for a vegan diet and can be more economical in larger sizes. Utilize a variety of vegetables like cherry tomatoes, cucumber, and avocado in salads and bowls. Homemade lentil soup and kale chips can be cheaper and healthier alternatives to store-bought versions. Consider making your own gluten-free toast and using hummus as a nutritious spread.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

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.

For vegan weight loss on a gluten-free diet, emphasize high-fiber plant-based foods that are low in calories but filling. Foods such as beans, lentils, and tofu are excellent protein sources and are naturally gluten-free. Use nuts and seeds to add healthy fats to salads and snacks to boost satiety and flavor.

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)

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!