Following a vegan, gluten-free diet can be challenging, especially if you're trying to get enough protein to meet your nutritional needs. However, it's not impossible! Here's a sample meal plan that's high in protein, gluten-free, and vegan-friendly for clear, glowing skin.
Breakfast
Protein smoothie: Blend together 1 cup of unsweetened almond milk, 1 scoop of vegan protein powder, 1/2 cup of frozen berries, and 1 tablespoon of chia seeds.
Gluten-free vegan pancakes: Mix together 1 cup of gluten-free flour, 1 tablespoon of ground flaxseed, 1/2 teaspoon of baking powder, 1/2 teaspoon of baking soda, 1/2 teaspoon of cinnamon, 1 mashed banana, and 1 cup of almond milk. Cook on a non-stick skillet until golden brown on both sides.
Snack
Roasted chickpeas: Toss 1 can of chickpeas with 1 tablespoon of olive oil, 1 teaspoon of paprika, and 1/2 teaspoon of cumin. Roast in the oven at 400°F for 20-25 minutes, or until golden brown and crispy.
Lunch
Quinoa salad: Cook 1 cup of quinoa according to package instructions. Mix with 1/2 cup of cooked black beans, 1 diced red bell pepper, 1 diced cucumber, 1/4 cup of chopped cilantro, and 1/4 cup of diced red onion. Dress with a mixture of 2 tablespoons of olive oil, 1 tablespoon of apple cider vinegar, and 1 tablespoon of Dijon mustard.
Gluten-free crackers with hummus: Choose a brand of gluten-free crackers that uses healthy whole grains like quinoa, brown rice, or millet. Serve with your favourite flavour of hummus.
Snack
Protein bar: Look for a vegan protein bar that's gluten-free and made with wholesome ingredients like nuts, seeds, and dried fruit.
Dinner
Lentil soup: Sauté 1 diced onion and 2 minced garlic cloves in 1 tablespoon of olive oil until softened. Add 1 cup of dried lentils, 4 cups of vegetable broth, 1 diced carrot, 1 diced celery stalk, 1 teaspoon of cumin, and 1 teaspoon of smoked paprika. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until lentils are tender.
Roasted vegetables: Toss your favourite vegetables (such as sweet potatoes, broccoli, and bell peppers) with 1 tablespoon of olive oil and your favourite seasonings (such as garlic powder, salt, and black pepper). Roast in the oven at 400°F for 20-25 minutes, or until tender and caramelized.
Dessert
Chia pudding: Mix together 1/4 cup of chia seeds, 1 cup of unsweetened almond milk, 1 tablespoon of maple syrup, and 1/2 teaspoon of vanilla extract. Let sit in the fridge for at least 30 minutes, or until thickened. Top with your Favourite fresh fruit or nuts.
Remember, here at Glow Beauty Bar we offer our 12 week clear skin bootcamp program that provides 100's of recipes and walks you through a series of gut and skin health info to help balance your lifestyle! Our skin is an organ that absorbs the nutrients we put in our body, if we aren't digesting the right foods it's show on the most visible organ...our skin! These are samples meal plans, and you can customize it to fit your own preferences and needs. With a little creativity and planning, you can enjoy a high protein, gluten-free, vegan diet that's both delicious and nutritious!
xo,
GLOW Beauty Bar