Vegan meal plan for elimination diet
Navigate an elimination diet on a vegan plan with our meal plan. Packed with elimination diet-friendly and plant-based recipes, this plan helps you identify potential food sensitivities while enjoying flavorful meals. Explore a variety of tasty options designed to align with the principles of an elimination diet on a vegan lifestyle.
Meal plan grocery list
Quinoa
Brown rice
Lentils
Chickpeas
Tofu
Tempeh
Almonds
Chia seeds
Flaxseeds
Spinach
Kale
Broccoli
Avocado
Blueberries
Strawberries
Tomatoes
Cucumber
Olive oil
Vegan protein powder
Unsweetened vegan yogurt
Water
Meal plan overview
Embark on a reset for your body with our vegan meal plan for an elimination diet. Featuring elimination diet-friendly and nutrient-dense recipes, this plan helps you identify potential food sensitivities while enjoying flavorful vegan meals. Explore a variety of tasty options designed to align with the principles of an elimination diet.
Foods to eat
- Plant-Based Proteins: Incorporate tofu, tempeh, and legumes for a protein-rich diet.
- Low-Carb Vegetables: Choose non-starchy vegetables like leafy greens, broccoli, and cauliflower.
- Whole Grains in Moderation: Opt for small portions of quinoa, brown rice, and oats for sustained energy.
- Healthy Fats: Include avocados, nuts, and olive oil for a source of healthy fats.
- Non-Sweetened Plant-Based Milk: Choose unsweetened and fortified plant-based milk options.
- Seeds: Sprinkle seeds like chia, flaxseed, and pumpkin seeds for added nutrients.
- Herbs and Spices: Enhance flavors with a variety of herbs and spices like basil, turmeric, and garlic.
- Low-Carb Fruits: Enjoy small portions of berries, avocados, and tomatoes for natural sweetness.
- Plant-Based Snacks: Snack on celery with nut butter, cucumber slices, or seaweed snacks.
- Hydration: Stay hydrated with water, herbal teas, and black coffee.
✅ Tip
Foods not to eat
- High-Carb Foods: Limit high-carb foods like bread, pasta, and sugary snacks to adhere to a low-carb diet.
- Sugar and Sweetened Foods: Avoid added sugars and sweetened snacks to control carbohydrate intake.
- Processed Low-Carb Products: Minimize consumption of processed low-carb alternatives and focus on whole foods.
- Starchy Vegetables: Reduce intake of starchy vegetables like potatoes and corn on a low-carb plan.
- High-Calorie Snacks: Be mindful of calorie-dense snacks that may hinder low-carb goals.
- Excessive Fruit Consumption: While fruits are nutritious, moderate their consumption due to natural sugars.
- Refined Grains: Limit refined grains to maintain a lower carbohydrate intake.
- Sweetened Beverages: Avoid sugary drinks, opting for water or unsweetened plant-based alternatives.
- Processed Vegan Meats: Consume vegan meat alternatives in moderation due to their processing.
- Unbalanced Meals: Ensure a well-balanced diet with a variety of nutrients to promote overall well-being.
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Main benefits
The Vegan meal plan for low carb high protein focuses on minimizing carbs while maximizing protein intake, using plant-based sources like legumes, seeds, and low-carb vegetables.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
Following an elimination diet can be made easier and tastier with these food alternatives:
- Replace brown rice with millet to add variety and a mild flavor.
- Instead of strawberries, use kiwi for a tangy and refreshing change.
- Swap chickpeas with mung beans for a different texture and taste.
- Use beet greens instead of kale for a unique flavor in your salads and smoothies.
- For a different texture, replace cucumber with jicama in your salads.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
Enjoy these simple, allergen-friendly vegan snacks suitable for an elimination diet:
- Rice cakes with avocado
- Baked sweet potato fries
- Homemade fruit sorbet
- Steamed broccoli with olive oil
- Quinoa salad with cucumbers and tomatoes
- Roasted pumpkin seeds
- Fresh fruit salad
What should I drink on this meal plan?
On a Vegan elimination diet, focus on simple, natural beverages. Pure water remains the best choice for hydration. Herbal teas, especially those without added flavors, are safe. Freshly squeezed vegetable juices offer nutrients without common allergens, and coconut water is a hydrating alternative. Stick to black coffee to avoid dairy and sweeteners.
How to get even more nutrients?
Meal plan suggestion
Vegan Meal Plan for Elimination Diet
This meal plan is designed to support individuals following a vegan lifestyle while undergoing an elimination diet. It includes a variety of nutrient-rich foods while avoiding common allergens and food triggers.
Day 1
- Breakfast: Quinoa porridge made with unsweetened almond milk, topped with sliced strawberries
- Lunch: Lentil and vegetable soup with spinach and tomatoes
- Dinner: Baked tofu with steamed broccoli and brown rice
- Snack: Handful of almonds
Calories: 1800 Fat: 65g Carbs: 215g Protein: 90g
Day 2
- Breakfast: Green smoothie with kale, spinach, cucumber, chia seeds, and a small portion of berries
- Lunch: Chickpea salad with mixed greens, cucumber, and a lemon-tahini dressing
- Dinner: Stir-fried tempeh with kale and quinoa
- Snack: Sliced cucumber with hummus
Calories: 1850 Fat: 70g Carbs: 210g Protein: 95g
Day 3
- Breakfast: Avocado toast on whole-grain bread
- Lunch: Spinach and chickpea salad with cherry tomatoes, avocado, and balsamic vinaigrette
- Dinner: Tofu and vegetable stir-fry with broccoli, bell peppers, and snap peas
- Snack: Vegan yogurt with chia seeds
Calories: 1800 Fat: 68g Carbs: 205g Protein: 90g
Day 4
- Breakfast: Berry smoothie bowl topped with flaxseeds
- Lunch: Quinoa and black bean salad with diced tomatoes, cilantro, and lime dressing
- Dinner: Roasted tempeh with mixed vegetables and brown rice
- Snack: Raw almonds
Calories: 1850 Fat: 70g Carbs: 210g Protein: 95g
Day 5
- Breakfast: Chia seed pudding made with unsweetened almond milk, topped with sliced bananas
- Lunch: Lentil and kale soup with a side of mixed greens salad
- Dinner: Stir-fried tofu with bok choy and quinoa
- Snack: Sliced strawberries
Calories: 1800 Fat: 68g Carbs: 200g Protein: 90g
Day 6
- Breakfast: Vegan protein smoothie with spinach, almond milk, chia seeds, and a small portion of berries
- Lunch: Mixed bean salad with cucumber, bell peppers, and a lemon-tahini dressing
- Dinner: Grilled tempeh with roasted cauliflower and brown rice
- Snack: Carrot sticks with hummus
Calories: 1850 Fat: 70g Carbs: 210g Protein: 95g
Day 7
- Breakfast: Overnight oats made with oats, chia seeds, almond milk, and topped with mixed berries
- Lunch: Quinoa tabbouleh with parsley, tomatoes, cucumber, and lemon dressing
- Dinner: Tofu and vegetable curry served with brown rice
- Snack: Vegan yogurt with sliced almonds
Calories: 1850 Fat: 70g Carbs: 210g Protein: 95g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024