Vegan meal plan for elimination diet
Navigate an elimination diet on a vegan plan with our 14-day 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
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Meal plan overview
Embark on a reset for your body with our 14-day 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
- Whole Foods: Emphasize unprocessed foods like fruits, vegetables, and whole grains.
- Non-Starchy Vegetables: Include a variety of leafy greens, cruciferous vegetables, and squash.
- Lean Proteins: Choose lean sources such as tofu, tempeh, and legumes for protein.
- Healthy Fats: Incorporate avocados, nuts, and olive oil for essential fatty acids.
- Gluten-Free Grains: Opt for gluten-free grains like quinoa, rice, and gluten-free oats.
- Non-Dairy Alternatives: Select non-dairy milk, yogurt, and cheese made from soy, almond, or oat.
- Fruits in Moderation: Enjoy fruits like berries, apples, and pears in controlled portions.
- Herbs and Spices: Enhance flavors with herbs and spices like turmeric, ginger, and basil.
- Non-Sweetened Plant-Based Milk: Choose unsweetened and fortified plant-based milk options.
- Water: Stay hydrated with water throughout the day.
✅ Tip
Experiment with alternative protein sources like quinoa, lentils, and hemp seeds to ensure you're getting a variety of nutrients during your elimination phase.
Foods not to eat
- Processed Foods: Minimize intake of processed snacks, packaged meals, and convenience foods.
- Allergenic Foods: Identify and eliminate potential allergens based on the elimination diet guidelines.
- Added Sugars: Avoid foods and beverages with added sugars to support the elimination process.
- Gluten-Containing Grains: Eliminate gluten-containing grains such as wheat, barley, and rye.
- Dairy: Exclude dairy products and choose non-dairy alternatives.
- Caffeine and Alcohol: Limit or eliminate caffeine and alcohol intake during the elimination period.
- Processed Vegan Meats: Consume vegan meat alternatives in moderation due to processing.
- Nightshade Vegetables: Exclude nightshade vegetables like tomatoes, peppers, and eggplants.
- Highly Processed Ingredients: Avoid highly processed ingredients and focus on whole foods.
- Unhealthy Fats: Limit intake of fried and processed foods for overall health.
Main benefits
The Vegan meal plan for elimination diet helps identify food sensitivities. It involves gradually eliminating and then reintroducing potential allergens while maintaining a balanced vegan diet.
Fat
Carbs
Protein
Fiber
Other
How to budget on this meal plan
Focus on simple, whole foods like quinoa, brown rice, and lentils, which are affordable and versatile. Tofu and tempeh are great protein sources and can be more economical when bought in bulk. Berries, purchased frozen, can be a cost-effective option. Unsweetened vegan yogurt and protein powder can be included for additional nutrients. Opt for seasonal fruits and vegetables for better prices.
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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?
On a vegan elimination diet, the goal is to identify food intolerances or sensitivities. Start by cutting out common allergens such as soy, nuts, and gluten, focusing instead on a variety of hypoallergenic foods like rice, certain cooked vegetables, and seeds. Incorporate different sources of plant-based proteins such as peas or hemp seeds. Gradually reintroduce foods one at a time while monitoring your body's responses to find potential triggers.
Meal plan suggestions
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
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
