Planning what to eat can be a challenging task, especially when juggling work and time management. Following a gluten-free vegan diet might sound even more difficult, but it doesn鈥檛 have to be! We’ve planned a 7-day meal plan for your gluten-free vegan diet. The best way to get started? Level up your knowledge 鈥� and save our meal plan below!
7-Day Gluten-free Vegan Meal Plan
This meal plan follows a 1,600-kcal recommendation and provides balanced, gluten-free vegan meals to support your health and nutrition goals. If you want to read more about the gluten free and vegan way of eating, you can skip to this section.
And if you want to get a quick overview of the recipes you’ll eat 2 or more servings of this week (so you can meal prep efficiently), then jump to this table.
Meal Prep tips:
- Tofu Scramble: Cook in bulk and portion out servings for 3 days. Reheat quickly for a protein-rich breakfast.
- Oatmeal Chocolate Chip Banana Pancakes: Who said you can’t have pancakes on a gluten-free vegan diet? You can also make extra pancakes and freeze them. Simply toast or microwave when ready to eat.
- 5-Minute Mediterranean Bowl: Prep all the veggies and grains in advance, store separately, and assemble right before eating.
- Watermelon Sticks with Coconut Lime Dip: Slice watermelon and prep the dip ahead of time for a refreshing snack on the go.
- Sesame Tofu with Broccoli: Marinate and cook the tofu in advance, then stir-fry with pre-steamed broccoli for a quick dinner.
To meet today’s 1,600-kcal recommendation:
Breakfast: Pair your pancakes with a serving of the (approx. 300.40 kcal)
Dinner: Pair your sesame tofu with broccoli with 1 cup cooked rice (approx. 189 kcal)
Meal Prep tips:
- Strawberry & Banana Muffins: Bake a batch and freeze for the week. Thaw or microwave for a quick breakfast.
- Red Lentil & Potato Curry: Cook a large batch and divide into portions for easy reheating throughout the week.
- Vegan Chocolate Peanut Butter Energy Balls: Make these ahead and store in the fridge for a convenient snack whenever needed.
- Make-Ahead Vegan Lunch Bowls: Prepare several bowls at once, keeping sauces separate until ready to eat to avoid sogginess.
To meet the 1,600-kcal recommendation for the day:
Lunch: Pair your curry with 2 pieces of gluten-free pita bread (approx. 257 kcal). You can buy it from the store.
Meal Prep tips:
- Peanut Butter & Banana Baked Oatmeal Bars: Bake and portion out these bars in advance for a grab-and-go snack.
- Vegan Stuffed Pasta Shells: Prepare the filling and pasta shells ahead, assemble the night before, and bake when ready for dinner.
To meet the 1,600-kcal recommendation for today:
Breakfast: Similar to Day 1, your tofu scramble can be paired with a serving of聽.
Meal Prep tips:
- Roasted Skillet Potatoes: Pre-roast potatoes and store in the fridge. Reheat in a skillet for a crispy, warm breakfast.
To meet 1,600-kcal recommendation for today’s gluten free vegan meal plan:
Breakfast: Pair your breakfast with 2 slices of gluten-free bread (approx. 124 kcal)
Lunch: Similar to Day 2, pair your curry with 2 pieces of gluten-free pita bread (approx. 258 kcal)
Dinner: Similar to Day 1, pair your sesame tofu with broccoli with 1/2 cup cooked rice (approx. 95 kcal)
Meal Prep tips:
- Strawberry & Banana Muffins: Bake and freeze extras. Defrost or microwave for a quick, healthy breakfast.
- Strawberry Banana Smoothie: Pre-chop and freeze the fruits in single portions for quick blending in the morning.
To meet the 1,600-kcal recommendation for the day
Snacks: Fuel yourself up during mid-morning or mid-afternoon with a serving of聽 (approx. 318 kcal).
To meet the 1,600-kcal recommendation:
Breakfast: similar to Day 1, pair your pancakes with a serving of (approx. 300.40 kcal)
Dinner: similar to Day 1, pair your sesame tofu with 1 cup cooked rice (approx. 189 kcal)
To meet the 1,600-kcal recommendation for the final day of this meal plan, add in these extras:
Breakfast: 2 slices of gluten-free bread (approx. 124 kcal)
Lunch: 2 pieces of gluten-free pita bread (approx. 258 kcal)
Ingredient and Shopping Tips for the Gluten-free Vegan Diet Meal Plan
The 7-day meal plan we鈥檝e created for the gluten-free vegan diet is easy to follow 鈥� but some tips never harmed anyone! We鈥檙e all about saving time, money, and making your eating habits work for you. Here are a few things to consider when you鈥檙e shopping for your ingredients.
- Start meal planning your vegan meal plan and grocery list on Friday and Saturday. And do your shopping during the weekend.
- When buying your groceries, you can choose to buy one type of product for the wraps, and pasta.
- You can explore vegan meat alternatives too when planning your meals. This can help you save time, and add variety and flavor to your protein sources.
- Label your containers when preparing meals in advance and storing them in the fridge.
In this meal plan, there are similar recipes planned for other days to help you save time and budget your money.
As a quick overview, these are the repeating recipes that you will need to prepare two or three servings and store properly in a separately in containers.
| Recipes | Number of Servings to prepare | Day and Meal Planned |
| Oatmeal Chocolate Chip Banana Pancakes | 3 servings | Day 1, 3 and 6 Breakfast |
| The Best Tofu Scramble | 3 servings | Day 1, 3 and 6 Breakfast |
| Strawberry & Banana Breakfast Muffins | 2 servings | Day 2 and 5 Breakfast |
| Roasted Skillet Breakfast Potatoes with Peppers | 2 servings | Day 4 and 7 Breakfast |
| 5-Minute Mediterranean Bowl 鈥� Healthy Lunch | 3 servings | Day 1, 3 and 6 Lunch |
| Instant Pot Red Lentil & Potato Curry | 3 servings | Day 2, 4 and 7 Lunch |
| Make-Ahead Vegan Lunch Bowls | 3 servings | Day 5 Lunch, Day 2, and 7 Dinner |
| Watermelon Sticks with Coconut Lime Dip | 3 servings | Day 1, 4 and 7 Snacks |
| Low-FODMAP Peanut Butter and Banana Bake | 2 servings | Day 3 and 6 Snacks |
| Sesame Tofu With Broccoli | 3 servings | Day 1, 4 and 6 Dinner |
| Vegan Stuffed Pasta Shells with Spinach | 2 servings | Day 3, and 5 Dinner |
| Cooked rice | 3 servings | Day 1, 4 and 6 Dinner |
- Similar to the tips in the meal plan, when you prepare meals in advance, portion them into individual serving sizes before storing. Transfer the them to an airtight container or a large resealable freezer bag. You can label the containers to avoid confusion.
- For gluten-free bread, and pita bread, you can choose to bake this and store them in an airtight container in preparation for the other meals planned.
- For the leftover ingredients, and snacks like the vegan energy balls and roast chestnuts, you can use them for your next week’s meal planning.
Some food safety reminders
Our gluten-free vegan diet plan for beginners calls for some meals to be prepared in advance to save time. Here are some food safety tips to keep in mind when preparing meals in advance:
- Start with clean hands and surfaces.
- Use separate utensils, cutting boards, and cooking equipment for gluten-free and gluten-containing foods to avoid cross-contamination.
- Use fresh ingredients and check expiration dates.
- Keep raw and cooked foods separate.
- Cook foods thoroughly and cool them quickly.
- Store meals in airtight containers with labels and dates.
- Thaw safely in the refrigerator, under cold water, or in the microwave.
- Reheat to 165掳F (74掳C) before eating. Except for those that have different reheating requirements.
- Use or discard leftovers within a safe time frame.
- Trust your senses 鈥� if it smells off, looks odd, or has mold, discard it.
What is Gluten-free Vegan diet?
A gluten-free vegan diet combines two dietary approaches: excluding animal products and avoiding gluten, which is a protein found in wheat, barley, and rye. It is one of the more restrictive diets out there, but with a little bit of prep and planning, you can still eat delicious and healthy foods.
Who should follow a Gluten-free Vegan diet?
This type of diet is ideal for those managing gluten intolerance or celiac disease, while also adhering to vegan principles. It’s also a healthy way of eating as long as you’re mindful to get enough protein, as well as vitamins and minerals.
But, do vegans eat gluten? Some do, but those who are gluten-free must be mindful of hidden sources of gluten in processed foods. It can even sneak into things like soy sauce!
Foods to avoid and eat
| What to eat | What to avoid |
| Fruits and Vegetables (fresh and minimally processed) | Wheat, Barley, and Rye: Found in bread, pasta, and many baked goods |
| Gluten-Free Grains: Quinoa, rice, millet, and buckwheat | Processed Foods: Look out for hidden gluten in sauces, dressings, and even some meat substitutes |
| Plant-Based Proteins: Tofu, tempeh (ensure it’s gluten-free), and gluten-free meat substitutes | Animal Products: Meat, dairy, eggs, and other non-vegan items |
| Nuts and Seeds, Legume, Beans, Lentils, Chickpeas |
You can also read this gluten-free meal plan and this vegan meal plan for more meals, tips, information, and advice on each of these diets separately.
FAQs on Gluten-free Vegan Diet
Not necessarily. While a vegan diet excludes all animal products, it can still include gluten-containing foods like wheat, barley, and rye. You can go through this table to read what to avoid and what to eat on this diet.
No, it’s not necessary to follow a gluten-free vegan diet unless you have celiac disease, gluten intolerance, or sensitivity. If you don’t have these conditions, a regular vegan diet is fine.
