Complete Guide to Gluten-Free Plant-Based Living

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Essential Protein Sources

Legumes

  • • Lentils (18g/cup)
  • • Chickpeas (15g/cup)
  • • Black beans (15g/cup)
  • Prep time: 30-45 mins

Soy Products

  • • Tofu (20g/cup)
  • • Tempeh (31g/cup)
  • • Edamame (17g/cup)
  • Prep time: 10-15 mins

Seeds & Nuts

  • • Hemp seeds (10g/3tbsp)
  • • Quinoa (8g/cup)
  • • Almonds (7g/¼cup)
  • Ready to eat

Weekly Meal Plan Template

Breakfast Options

  • • Quinoa porridge + fruits
  • • Smoothie bowl + seeds
  • • Chickpea pancakes
  • • Tofu scramble + GF toast

Dinner Options

  • • Buddha bowls
  • • Lentil curry + rice
  • • Bean + quinoa chili
  • • Stir-fry + rice noodles

Nutrition Facts

Key Nutrients

  • • Iron: Lentils, spinach
  • • B12: Fortified foods
  • • Calcium: Tofu, leafy greens
  • • Omega-3: Flax, chia seeds

Daily Goals

  • • Protein: 50-70g
  • • Fiber: 25-35g
  • • Iron: 18mg
  • • B12: 2.4mcg

Shopping Guide

Pantry Staples

  • • GF grains
  • • Dried legumes
  • • Nuts & seeds
  • • GF pasta

Fresh Produce

  • • Leafy greens
  • • Seasonal fruits
  • • Root vegetables
  • • Fresh herbs

Proteins

  • • Tofu/tempeh
  • • Hemp hearts
  • • GF meat alternatives
  • • Nutritional yeast