top of page
Daniel Welstead d00a 00aArtboard 5_edite
  • Writer's pictureDaniel Welstead

Free 7 Day Vegan Gluten Free Meal Diet Plan. Including Recipes and Shopping List. 1500 Calories Day

Updated: May 9, 2023

Following a vegan, gluten-free diet can offer numerous health benefits, including weight loss. A well-planned diet helps to ensure the intake of nutrients like protein, fiber, and important vitamins and minerals while avoiding unhealthy fats, added sugars, and excess calories that can lead to weight gain. A diet plan also helps to reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.


WAIT! Looking to lose weight and build muscle without sacrificing taste? Look no further than our 7-day custom diet plans! With delicious and nutritious meals tailored to your specific needs, our meal plans provide the perfect solution for busy women looking to transform their bodies. Get started today for just $19!


A vegan, gluten-free diet plan emphasizes the consumption of plant-based whole foods, which are low in calories and high in fiber. Research shows that high-fiber diets can promote weight loss by reducing appetite, increasing feelings of fullness, and slowing down the digestion and absorption of fat and calories. A gluten-free diet can also help with weight loss by eliminating processed, high-fat foods that often contain gluten and are linked to obesity.


Incorporating a variety of fruits, vegetables, whole grains, and legumes into a vegan, gluten-free diet plan can help to boost metabolism, promote digestion, and maintain a healthy gut microbiome, which in turn can aid weight loss. Plant-based proteins, such as tofu, tempeh, and legumes, can also help to improve muscle mass, which can help to burn calories and aid weight loss.


A vegan, gluten-free diet plan is also rich in antioxidants, which helps to reduce inflammation in the body. Chronic inflammation can lead to insulin resistance, which can lead to weight gain and obesity.


In conclusion, following a well-planned vegan, gluten-free diet can offer numerous health benefits, including weight loss. By avoiding processed foods and emphasizing whole, nutrient-dense foods, individuals can achieve and maintain a healthy weight while reducing the risk of chronic diseases. A diet plan helps to ensure that individuals consume enough nutrients, avoid unhealthy fats, and stay within their calorie requirements, which is key to achieving a healthy weight.


DON'T FORGET! Looking for a delicious and effective way to lose weight and gain muscle? My 7-day custom diet plans are just what you need! Tailored to your unique needs and preferences, my meal plans include delicious recipes and a convenient shopping list. At just $19, start your journey towards a healthier you today!



1500 Calories Per Day


Day 1:


Breakfast: Blueberry Quinoa Breakfast Bowl makes 4

- Cook 1 cup quinoa and divide between 4 bowls

- Top with 1 punnet fresh blueberries, 2 sliced banana, 16 chopped almonds, and a drizzle of maple syrup


Lunch: Vegan Pasta Salad makes 1

- Cook 1 cup gluten-free penne pasta according to package instructions

- Mix with sliced cherry tomatoes, diced cucumber, diced red onion, sliced black olives, and a dressing made from 1tsp olive oil, 1tsp lemon juice, 1/2tsp dijon mustard, 1/2 tsp garlic, salt, pepper, and dried oregano


Dinner: Vegan Lentil Soup makes 4

- Heat 2 tbsp olive oil in a large pot over medium heat

- Add 1 diced onion, 2 diced carrots, 2 diced celery stalks, and 4 minced garlic cloves

- Cook until vegetables are softened, about 10 minutes

- Add 1 cup red lentils and 4 cups vegetable broth

- Bring to a boil, then reduce heat and simmer for 20-25 minutes

- Serve with sliced gluten-free bread or crackers


Snack: Apple Slices with 1 tbps Almond Butter


Grocery List:

- Quinoa

- Blueberries

- Banana

- Almonds

- Maple syrup

- Gluten-free pasta

- Cherry tomatoes

- Cucumber

- Red onion

- Black olives

- Olive oil

- Lemon

- Dijon mustard

- Garlic

- Salt

- Pepper

- Dried oregano

- Red lentils

- Vegetable broth

- Apples

- Almond butter


Day 2


Breakfast: Gluten-free Vegan Pancakes Makes 4

- In a bowl, mix 1 1/2 cups gluten-free flour, 2 tbsp sugar, 2 tsp baking powder, and 1/4 tsp salt

- In another bowl, mix 1 1/4 cups almond milk, 1 tbsp apple cider vinegar, and 2 tbsp melted coconut oil

- Pour the wet ingredients into the dry ingredients and mix until just combined

- Cook the pancakes in a non-stick skillet over medium heat until golden brown on both sides

- Serve with fresh fruit and maple syrup


Lunch: Vegan Grilled Cheese sandwich makes 1

- Spread vegan butter on 2 slices of gluten-free bread

- Layer sliced vegan cheese and freshly sliced tomato

- Grill in a pan until bread is browned and cheese is melted


Dinner: Vegan Cauliflower Fried Rice makes 2

- Pulse 1 medium head cauliflower florets in a food processor until rice-sized pieces form

- Heat 2 tbsp sesame oil in a pan and add in the "rice"

- Add 1 small diced onion, 1 small sliced carrots, and 1 stalk diced celery and cook until softened

- Add in 2 tbsp edamame beans, sliced spring onion, and 2 tbsp soy sauce

- Cook until heated through


Snack: 30g Popcorn with Nutritional Yeast


Grocery List:

- Gluten-free flour

- Sugar

- Baking powder

- Salt

- Almond milk

- Apple cider vinegar

- Coconut oil

- Fresh fruit

- Maple syrup

- Gluten-free bread

- Vegan cheese

- Tomato

- Cauliflower

- Sesame oil

- Onion

- Carrots

- Celery

- Edamame

- Scallions

- Soy sauce

- Popcorn kernels

- Nutritional yeast


Day 3


Breakfast: Chocolate Protein Smoothie Bowl makes 1

- Blend together 1 banana, 1/2 cup almond milk, 1 tbsp almond butter, 1 tbsp cocoa powder, 1 scoop vegan protein powder, and ice

- Pour into a bowl and top with gluten-free granola, fresh fruit, and unsweetened coconut flakes


Lunch: Vegan Black Bean Tacos makes 2

- Mash 1 can black beans with 1 minced garlic clove, 1 tsp ground cumin, 1/2 tsp smoked paprika, and 1/4 tsp salt

- Warm up gluten-free tortillas and fill with the black bean mixture, sliced avocado, diced tomato, and a squeeze of lime


Dinner: Vegan Spinach and Mushroom Risotto Makes 2

- Saute 300g sliced mushrooms and diced onion in a pot

- Add in 1 1/2 cups Arborio rice and cook until rice is translucent

- Add in 1/2 cup white wine and cook until liquid is absorbed

- Gradually add in hot vegetable broth, stirring occasionally, until the rice is cooked through and creamy

- Stir in chopped spinach and vegan parmesan cheese


Snack: Fresh veggies with Hummus


Grocery List:

- Banana

- Almond milk

- Almond butter

- Cocoa powder

- Vegan protein powder

- Gluten-free granola

- Fresh fruit

- Unsweetened coconut flakes

- Black beans

- Garlic

- Ground cumin

- Smoked paprika

- Gluten-free tortillas

- Avocado

- Tomato

- Lime

- Mushrooms

- Onion

- Arborio rice

- White wine

- Vegetable broth

- Spinach

- Vegan parmesan cheese

- Fresh veggies

- Hummus


Day 4


Breakfast: Vegan Green Smoothie makes 1

- Blend together 1 banana, 1/2 cup frozen mango, 1 handful spinach, 1/2 cup coconut water, 1/4 cup fresh mint, and ice


Lunch: Vegan Sweet Potato and Black Bean Wrap makes 2

- 1 Roast diced sweet potatoe in the oven until tender or 30 minutes at 190c

- Mash 1 can black beans with 1 minced garlic clove, 1 tsp ground cumin, 1/2 tsp smoked paprika, and 1/4 tsp salt

- Warm up gluten-free tortillas and fill with the black bean mixture, the roasted sweet potatoes, sliced avocado, diced tomato, and fresh cilantro


Dinner: Vegan Lentil Shepherds Pie makes 2

- Cook 1 cup lentils according to package instructions

- Saute 1 diced onion, 1 sliced carrots, and 2minced garlic in a pan

- Add in the cooked lentils, 1tbsp tomato paste, 1tbsp marmite, vegetable broth to cover, and salt and pepper. Simmer on low heat for 30 minutes stirring until lentils are cooked

- Pour the mixture into a baking dish and top with 2 mashed sweet potatoes

- Bake in the oven until hot and bubbly for 30 minutes 190c


Snack: Fresh berries and 50g Vegan Yogurt


Grocery List:

- Banana

- Frozen mango

- Spinach

- Coconut water

- Fresh mint

- Sweet potatoes

- Black beans

- Garlic

- Ground cumin

- Smoked paprika

- Gluten-free tortillas

- Avocado

- Tomato

- Cilantro

- Lentils

- Tomato paste

- Worcestershire sauce

- Vegetable broth

- Fresh berries

- Vegan yogurt


Day 5


Breakfast: Gluten-free Vegan Waffles makes 4

- In a bowl, mix 1 1/2 cups gluten-free flour, 2 tbsp sugar, 2 tsp baking powder, and 1/4 tsp salt

- In another bowl, mix 1 1/4 cups almond milk, 1 tbsp apple cider vinegar, and 2 tbsp melted coconut oil

- Pour the wet ingredients into the dry ingredients and mix until just combined

- Cook the waffles in a waffle maker

- Serve with fresh fruit and maple syrup


Lunch: Vegan Garden Salad with Chickpea Croutons makes 1

- Combine mixed greens, sliced cucumber, diced tomato, sliced radish, and shredded carrots in a bowl

- Top with chickpea "croutons" made by tossing chickpeas with olive oil, salt, and pepper and roasting them in the oven until crispy for 15 minutes.

- Dress with a vinaigrette made from 2 tbsp olive oil, 2tbsp lemon juice, 1 tsp dijon mustard, 1/2 tsp garlic, salt, and pepper


Dinner: Vegan Noodle Pad Thai makes 1

- Boil a nest of thick rice noodles for 5 minutes and drain

- Saute 1/2 sliced bell pepper, 1/2 sliced onion, and 1 minced garlic in a pan

- Mix noodles, sliced spring onions, chopped peanuts, and a sauce made from 1tbsp tamarind sauce, 1 tsp palm sugar, 1tbsp lime juice, and 1 tsp sriracha


Snack: Rice cakes with 1 tbsp Almond Butter and Banana Slices


Grocery List:

- Gluten-free flour

- Sugar

- Baking powder

- Salt

- Almond milk

- Apple cider vinegar

- Coconut oil

- Fresh fruit

- Palm sugar

- Mixed greens

- Cucumber

- Tomato

- Radish

- Carrots

- Chickpeas

- Olive oil

- Thick thai rice noodles

- Bell pepper

- Onion

- Garlic

- Spring onions

- Peanuts

- Tamarind sauce

- Maple syrup

- Lime juice

- Sriracha

- Rice cakes

- Almond butter


Day 6


Breakfast: Vegan Chia Pudding makes 1

- Whisk together 3 tbsp chia seeds, 1 cup almond milk, 1 tbsp maple syrup, and 1/4 tsp vanilla extract

- Let the mixture sit for a few hours or overnight in the fridge

- Top with fresh fruit and sliced almonds


Lunch: Vegan Broccoli Soup 4

- Saute 1 diced onion and 2 minced garlic in a pot

- Add in 2 heads of sliced broccoli and vegetable broth to cover onions and garlic and simmer until broccoli is tender approx 15 minutes.

- Blend the soup until smooth and add salt and pepper


Dinner: Vegan Stuffed Peppers makes 1

- Cut the top off 1 peppers and remove the seeds

- Roast the peppers in the oven until softened for 15 minutes at 200c

- Saute 3 sliced mushrooms, 1/4 diced onion, 1 minced garlic, and 1/4 cup cooked quinoa in a pan

- Stir in pasatta sauce and season with plenty salt and pepper

- Stuff the peppers with the quinoa mixture and bake until heated through


Snack: Vegan Rice Pudding


Grocery List:

- Chia seeds

- Almond milk

- Maple syrup

- Vanilla extract

- Fresh fruit

- Sliced almonds

- Onion

- Garlic

- Broccoli

- Vegetable broth

- Bell peppers

- Mushrooms

- Quinoa

- pasata sauce

- Salt

- Pepper

- Rice milk

- Rice syrup

- Cinnamon


Day 7


Breakfast: Vegan Oatmeal with Fresh Fruit makes 1

- Cook gluten-free oatmeal according to package instructions per person

- Top with fresh fruit, 6 sliced almonds, and a drizzle of maple syrup


Lunch: Vegan Mushroom and Kale Quesadilla makes 1

- Saute 5 sliced mushrooms and 2 handfuls chopped kale in a pan add a little salt and pepper

- Warm up gluten-free tortillas and fill with the mushroom and kale mixture and a sprinkle of vegan cheese

- Grill in a pan until tortillas are browned and cheese is melted


Dinner: Vegan Chickpea Curry makes 2

- Saute 1 diced onion and 2 minced garlic in a pot

- Add in 1 diced sweet potato and 1 sliced bell pepper and cook until softened

- Add in 1 can chickpeas and 1 can coconut milk

- Simmer until the sweet potatoes are tender

- Season with curry powder, cumin, and salt


Snack: 1 small Vegan Chocolate Chip Cookie


Grocery List:

- Gluten-free oatmeal

- Fresh fruit

- Sliced almonds

- Maple syrup

- Mushrooms

- Kale

- Gluten-free tortillas

- Vegan cheese

- Onion

- Garlic

- Sweet potato

- Bell pepper

- Chickpeas

- Coconut milk

- Curry powder

- Cumin

- Salt

- Gluten-free flour

- Baking soda

- Salt

- Vegan butter

- Vegan brown sugar

- Vegan white sugar

- Vanilla extract

- Vegan chocolate chips


I hope this meal plan and grocery list help out! Enjoy!


If you would like bespoke vegan meal plans starting from $20 email me today 7oakspt@gmail.com


Daniel Welstead Personal Trainer Sevenoaks

231 views0 comments

תגובות

דירוג של 0 מתוך 5 כוכבים
אין עדיין דירוגים

הוספת דירוג
bottom of page