This plant-based diet meal plan is full of healthy, gluten-free and vegan recipes for you. Many of them use shelf stable pantry foods! Making these recipes will give you delicious replacements for dairy, eggs, gluten, and refined sugar.
Disclosure – We are grateful to be partnering with Bob’s Red Mill on this post. Thank you for supporting the brands that allow me to create plant based gluten-free meal plans and recipesÂ
Gluten-Free & Vegan Meal Plan
Alright my friends, I asked, you responded. The time for more plant-based recipes with shelf stable items is NOW! I’ll also be showing you a few ways you can substitute meat/dairy with REAL FOOD. I promise, you will not even know that dairy and meat are missing from this meal plan. So take notes, try it out, and report back. Mmm k? Let’s begin! Note – Printable PDF of recipes and grocery list is at the bottom of the post.
For all of us, but especially those on a vegan diet, good sources of protein and dairy are very important.
Dairy/Protein Substitutes
- Pea protein
- Hemp protein
- Nutritional Yeast
- Garbanzo flour (A great protein rich flour for baking and making sauces for casseroles)
Gluten-Free and Vegan Flours and Whole Grains
- Plant based grains for iron, B vitamins, and protein (rolled oats, buckwheat, quinoa, millet) – Organic raw buckwheat groats
- Classic oatmeal cups
- Cassava flour
- Gluten free 1:1 baking flour
- Arrowroot starch or tapioca to thicken non dairy creamy soups –
- Quinoa flour
Vegan Baking and Egg Replacement
- Flaxseed
- Psyllium powder
- Chia seed
- Egg replacer
Unrefined Sugars (Vegan)
- Coconut sugar (refined sugar substitute)
- Date sugar
- Hemp protein – Hemp Protein Powder dissolves easily and has a mild taste. It’s rich in protein, fiber, and is keto friendly.
- Nutritional Yeast – This cheesy tasting yeast has no leavening ability, so forget about making bread with it. Instead, it makes a delicious non-dairy replacement for cheese, especially in sauces. Many people who have trouble digesting fermented foods are able to use nutritional yeast without any issues. Also, it’s gluten-free and sugar-free!
- Chickpea Flour – This flour should be a staple of any gluten-free, vegan, or plant-based diet meal plan. It’s made by harvesting and grinding raw chickpeas that have dried on the vine.
- Flaxseed – This nutritional powerhouse is full of protein, healthy Omega 3 fats, and both soluble and insoluble fiber. It’s a low-carb alternative to flour, adding a nutritional boost to everything and anything you add it to!
- Chia Seeds -These tiny, protein packed black (also available in white) seeds have been around since Aztec times. Just like flax, chia seeds are also a good source of fiber and protein.
- Oat Bran – Gluten-Free Oat Bran is created from the fiber-rich outer layer of the oat grain. It makes a deliciously smooth and creamy breakfast cereal; add your favorite toppings and enjoy goodness in every grain!
- Egg Replacer – If you need a little help preparing an egg replacer, Bob’s Red Mill makes one that’s conveniently ready to use.
Dairy, Egg, and Meat Replacements
- Canned coconut cream (dairy & cream sub)
- Cashews (dairy sub)
- Coconut milk or almond milk
- Maple syrup (vegan syrup sweetener)
- Tempeh (gluten-free) – meat sub + rich in iron, fiber, protein
- Mushroom – meat substitute
- Cauliflower – dairy & grain sub
- Sunflower seeds, pumpkin seeds – Rich in zinc and protein. Binder for foods like meatless patties or burgers, bars, snacks, etc.
Vegan Plant-Based Diet Meal Plan
You can mix and match the plant based diet meal plan options below to suit your tastes. The Bob’s Red Mill products you’ll need to make them are in parentheses after the title. To grab the recipe for your favorites, just click on the link(s).
Breakfast Recipes
Overnight Chia Matcha Smoothie
Chia Matcha Smoothie is an energizing, make ahead drink with antioxidants, fiber, and probiotics. Make this smoothie recipe for breakfast to go, or anytime! Gluten-free and vegan friendly
Blueberry Overnight Oats
Gluten-free blueberry overnight oats combine superfoods like blueberries, oats, chia seeds, flaxseeds, cinnamon, and dairy-free milk for a healthy make-ahead breakfast!
Savory Chickpea Pancakes
These Savory Chickpea Pancakes are made with minimal ingredients for a flourless recipe that’s gluten-free, high fiber, and full of plant-based protein. Paired with savory fillings, they’re perfect for breakfast, brunch, dinner, and everything in between!
Cranberry Orange Smoothie
An anti-oxidant rich immunity smoothie recipe, with a triple boost of vitamin C from the addition of orange juice, strawberry, and cranberry!
Easy Oatmeal Crepes
This oatmeal crepes recipe is a delicious replacement for pancakes. They’re gluten-free, and with a vegan option, they’re perfect for Mother’s Day!
Lunch Recipes
Grain-Free Cassava Flour Naan
Use naan to make BBQ tempeh wraps. Tempeh is rich in fiber, plant-based protein, and B vitamin. We’re also using Bob’s Red Mill Cassava flour for the naan! It’s such an easy recipe that’s gluten-free and grain-free!Â
BBQ Tempeh Salad with Quinoa
Enjoy a hearty, plant-based meal with the sweet, savory, refreshing flavors and textures of this BBQ tempeh salad with quinoa and dairy-free Ranch dressing!
Creamy Artichoke Pea Soup
Pea soup made with spring peas, artichoke hearts, and avocado is full of fresh flavor and it has a gorgeous color! This soup can be served warm or as a cold soup recipe. Vegan option, and gluten-free.
Dinner Recipes
Curried Cauliflower Chickpea Bake
There are only 5 simple ingredients in this cauliflower casserole, but the flavor combination is out of this world delicious! It’s a hearty dinner that’s full of protein and fiber. Plus, it’s gluten free, and there’s a lower carb option, too.
Creamy Vegan Mushroom Soup
This is not your mama’s condensed soup. It’s rich in nutrients and oh-so-creamy! The vegan version uses coconut cream in place of dairy. We’re also using arrowroot starch to help thicken this plant based soup.Â
Creamy Mushroom Risotto Skillet
Mushroom lovers unite! This creamy risotto has tons of protein and fiber, so it will fill you up, but with good carbs and energy.
Sweet Potato Cauliflower Patties
If you’ve been on a low-carb plant-based diet (or a vegan diet for that matter) for a while, you know that cauliflower is the all-purpose veggie. These patties do NOT disappoint!Â
Vegan Veggie Burgers
Make the best vegan veggie burgers using simple, nutritious, gluten-free ingredients. Oven, air fryer, skillet, and grill options!
Snacks and Dessert Recipes
Chocolate Pistachio Protein Balls
These pistachio protein balls combine healthy fats, plant-based protein, and rich dark chocolate for a crunchy, lightly sweet treat—perfect as a no-bake snack or dessert.
Multiseed Homemade Healthy Crackers
Chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds all take the stage boosting protein, fiber, minerals, and more!Â
No-Bake Apricot Oat Protein Bars
Vegan sub – Plant based Protein (pea protein or hemp protein), flaxseed, chia seed. This is a great substitute for eggs and boosts protein, minerals, and fiber.Â
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