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Meal planning around multiple dietary restrictions can be challenging. This Gluten-Free Vegan Meal Plan is filled with delicious options to make it easier to shop and prepare healthy meals. If you are glutenfree and looking to make your diet more plantbased, this meal plan can be a great resource for you, too. If you are on a long-term vegan diet, it is important to consult with your personal healthcare team and/or a registered dietitian to ensure that you are getting all the essential nutrients you need.  \nChoose fresh vegetables and fruits that are in season.  \n Watch for coupons and local store specials.  \n Visit local farmers’ markets and produce stands.  \n Look into whether local farms offera “u-pick” option.  \nMake use of organizations like Imperfect Foods that offer lower prices for produce that may not look perfect.  \n Stock up on frozen vegetables when on sale. They provide a convenient alternative and are generally as nutritious as fresh.  \nIMPORTANT  \nEach time you shop, confirm that all ingredients you use are gluten-free (see our gluten-free label reading tips) and avoid cross-contact with food items that might contain gluten ( including avoiding bulk bins) .  \nTips for saving money on quality fruits and vegetables:  \nThis meal plan is intended to provide guidance and inspiration for planning gluten-free meals. The meal plan includes a variety of nutritious foods, but is for informational purposes only and does not constitute medical dietary advice. Consult with your personal healthcare team when considering this information.  \n[gluten.org](gluten.org)  \n© 2021 Gluten Intolerance Group All Rights Reserved  \nWeek 1  \nDouble check the stock of items you have at home before you head to the store. You may not need everything on these shopping lists. Before shopping, read through the recipes you plan to make. There may be some ingredients you’ll choose to skip or substitute.  \nIMPORTANT: Each time you shop, confirm that all ingredients you use are gluten-free (see our gluten-free label reading tips) and avoid cross-contact with food items that might contain gluten, including staying away from bulk bins.  \nUse this meal plan as a guide, and adjust quantities based on the size of your household. Make substitutions based on your family’s own unique tastes.  \nWhen you see “make extra”, look ahead a day or two in the Meal Plan to find out how you will use the leftovers. “Make extra and freeze” means you’ll use the item more than two or three days after making.  \nWEEK 1 BREAKFAST LUNCH DINNER  \nMonday  \nSmoothie with frozen berries, peanut butter, spinach, banana, unsweetened almond milk, ice cubes optional  \nMexican-inspired salad with spinach, bell pepper, cucumber, corn, avocado, black beans, tomato, and salsa to top  \nGF Falafel plate with Mediterranean Chickpea  \nSalad, serve with hummus (Make extra)  \n\n|  |  |  |  |\n| --- | --- | --- | --- |\n| Tuesday | GF oatmeal with peanut butter, banana, walnuts, sprinkle of maple syrup | Leftover Mediterranean Chickpea Salad in a glutenfree tortilla | Southwestern Sweet Potato Boats\u003Cbr>(Make extra sweet potatoes) |\n| Wednesday | Mashed sweet potato with banana, peanut butter, cinnamon, drizzle of maple syrup | Hummus and veggie wrap with avocado, cucumber, spinach, carrot, bell pepper on a glutenfree tortilla | GF pasta with mushrooms,\u003Cbr>spinach, and marinara sauce (Make extra) |\n| Thursday | Blueberry Smoothie with GF oats, spinach, cinnamon, maple syrup, unsweetened almond milk, ice cubes | Leftover GF pasta with oil, nutritional yeast, lemon, assorted mixed frozen vegetables | Burrito bowl with brown rice, black beans, corn, salsa, and avocado\u003Cbr>(Make enough filling for tomorrow's lunch) |\n| Friday | GF oatmeal with frozen blueberries, peanut butter, and chia seeds with a drizzle of m","cbCaijoQA2YdCWXY","https://ap.wps.com/l/cbCaijoQA2YdCWXY","pdf",11679792,"English","# Week 1\n## Daily meals (breakfast, lunch, dinner)\n## Week 1 shopping list\n## Money-saving and meal-planning tips\n## Gluten-free safety and cross-contact reminder","[{\"question\":\"What does “make extra” mean in the meal plan?\",\"answer\":\"It indicates planning ahead to use leftovers on a later day. “Make extra and freeze” means using the item more than two or three days after making it.\"},{\"question\":\"What gluten-free safety steps does the plan recommend during shopping?\",\"answer\":\"Confirm that all ingredients used are gluten-free and avoid cross-contact with foods that might contain gluten, including staying away from bulk bins. It also references gluten-free label reading tips.\"},{\"question\":\"How should quantities be adjusted when using the meal plan?\",\"answer\":\"Use the meal plan as a guide and adjust quantities based on household size. Make substitutions according to family tastes.\"}]","4-Week Vegan Gluten-Free Meal Plan | PDF",1790514730,25]