Plant Based Foods Meal Plan and Grocery Shopping List (Gluten Free)

This plant based foods meal plan and grocery list is perfect for anyone on a gluten free and plant based diet, and we have vegan-friendly options, too!

Ask and you shall receive, right? Yep, we’re bringing back another plant based meal plan per YOUR request, and for all my peeps in our meal plan Facebook group! By the way, if you’re not in our FB group, you so need to be!  Just sayin…

Anyways, this plant based foods meal plan is just a tad different than our last one. Actually, it’s more informative and vegan friendly! You know me, I’m all about the nerdy nutrition talk when it come to food – real food!

So let’s talk about what extra nutrients you need on a vegetarian and vegan diet.

You see, for anyone on a plant based diet, it’s crucial that you take in enough iron, B vitamins, and non-heme protein. Those vitamins and minerals are commonly found in meat proteins, which is why vegetarians and vegans need to find ways to incorporate them into their diet.

What are some plant based foods high in iron?

While some people prefer to take a plant based iron supplement, you can also get a good dose of iron from these plant based foods:

• Nutritional yeast
• Turkish dried apricots
• Tempeh
• Brazil Nuts (good source of selenium too)
• Flaxseed and chia seed
• Legumes
• Palm hearts
• Gluten free oats
• Amaranth
• Spinach

If you want more examples or information on iron-rich plant based foods, check out this resource.

Another way to boost your iron intake on a plant based diet is by eating plant based foods that are rich in Vitamin C. This is because Vitamin C helps your body absorb iron.  In addition to citrus fruits, here are other plant-based sources of Vitamin C:

• Brussels sprouts
• Broccoli
• Green leafy vegetables
• Bell peppers (any color)

These foods paired with plant based protein rich in iron create what I call, SYNERGY nutrition. 

Speaking of protein.

How can I get more protein on a plant based diet?

Fortunately, there are a lot of options when it comes to protein-rich plant based foods. Good sources of plant based protein include:

• chickpeas
• legumes
• pistachios
• hemp seeds
• tempeh (cultured)
• edamame
• sprouted pea protein

Alright, hopefully all that info will leave you feeling more imPOWERed on a PLANT POWERED diet. Ha, see what I did there?

In all seriousness friend, please feel free to leave comment questions if you need more information or explaining about plant based foods. That’s what we are here for!

NOTE – If you’re looking to download all these recipes in one place, I got you covered! Here’s a printable PDF version. We also have the GROCERY LIST below with PDF link.  And a KIDS EAT your VEGGIES chart! Phew! 

Get ready to eat the rainbow!

Plant Based Foods Meal Plan

Here are some delicious ways to get in your veggies and plant based protein. These plant based meal plans are great for adults, but they’re also kid-friendly! Each recipe contains a good source of fiber, plant based iron, and other key nutrients. Gluten free and vegan friendly! 

PLANT BASED BREAKFAST IDEAS

 

1. Vegan Mushroom Bacon Breakfast Toast – Rich in B vitamins, protein from chickpeas, Vitamin C, and Vitamin D from the mushrooms!
2. Cookie Dough Oatmeal Breakfast Bars-(Vegan) Chickpeas and oats contain a good source of iron and B vitamins.
3. Gluten Free Breakfast Power Bowls (Vegan) – loaded with plant based protein, antioxidants, and healthy fats.

PLANT BASED LUNCHES

1. Moroccan Chickpea Salad (Vegan option) – dried fig and/or Turkish apricot are a great addition to this salad because they add in plant based iron, along with the chickpeas and pistachio!
2. Satay Style Spiralized Vegetables Stir Fry (paleo and vegan options) – rich in Vitamin C and healthy fats! 
3. Vegan Spring Roll Recipe with Ginger Curry Dipping Sauce –  The sauce alone is rich in plant based protein and Vitamin C! Be sure to add some spinach to those rolls for extra iron. 

MEATLESS DINNER IDEAS

1. Curried Chickpea Cauliflower Bake (vegan options) or any other vegetarian casserole from my 5 meals, 5 ingredients post!  All of these casseroles contain plant based protein! The curried chickpea cauliflower bake contains an extra kick of anti-inflammatory properties from the curry powder. A winner of a plant based dinner! 
2. Southwest Black Beans Polenta Casserole (vegan option) – Polenta is rich in B vitamins and super versatile for vegetarian and vegan meals. 
3. Homemade Vegan Veggie Burgers – Need I say more? All the nutrients you need on a vegan diet is in this burger. Grain free option too!
4. Roasted Cauliflower Steaks with Paprika Cashew Cream  (vegan, whole 30, paleo)- One of my favorite vegan and paleo plant based meals. Super simple ingredients that are rich in nutrients. The olives add a punch of flavor and minerals. 

SNACKS

1. No Bake Cinnamon Vanilla Protein Bites – These bites are great to make with sprouted pea or rice protein. The sprouted of the pea or grain help you ease digestion and maximize absorption.
2. Maple Sesame Quinoa Bars (Vegan)  – Sesame and quinoa contain a good source of  plant based iron and other minerals such as zinc and selenium!
3. Kiwi Super Green Smoothie (vegan and paleo) – cleansing and healing for the gut! Plus loaded in Vitamin C.

DESSERTS

1. Raspberry Chocolate Chip Edible Cookie Dough
2. Creamy Banana Vegan Soft Serve

BONUS FREEBIES

Need some organization and motivation to eat more plants? Here ya go! Printables. 🙂

PLANT BASED FOODS GROCERY LIST

(PDF version)

For the kiddos!

VEGGIE CHECKLIST

(PDF version)

 

Alright my friends! I hope you are feeling nourished already. If you have any questions about this meal plan or a vegan/vegetarian diet in general, please don’t hesitate to comment below or email.

And lastly, favorite vegetable??

I’d say mine is zucchini. It’s so versatile. 😉

Cheers,

LC