Vegan Gluten-Free & Soy Free Diet Guide

One of the Milk and Honey Wellness Community members reached out to me for help. She wants to embrace a vegan diet, but wants to avoid soy and wheat. She needed help finding the right foods to eat and worried about protein. I told her that it's easy for a vegan diet to meet all the requirements of protein, vitamins and minerals even if you are following a gluten and soy-free diet. Here is why.

According to Dr. T. Colin Campbell, author of the China Study, there has been a historical overemphasis on protein. Dr Campbell recommends that 8-10% of total calories should be protein. Most of us believe it is between 25-50%, but as we now know, excess animal protein is a potent trigger for cancer growth and other disease. Eating a varied whole-food, plant-based diet will naturally provide approximately 10% of protein from total calories without any special effort.

Below are some good rules to follow and a mix and match list of high protein foods to enjoy on a vegan gluten-free soy-free diet.

Vegan Food Plate.jpg

Rule #1

Never believe anything on the front of a package!

"Natural" does not mean organic. Always read the nutritional facts and ingredients list. Some natural, gluten-free products can be contaminated by wheat. Check that label to make sure it is certified vegan gluten-free.

Rule #2

Get your cruciferous veggies!

Broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy are all brimming with nutrients to boost your body! With sulfur compounds these veggies are satisfying and remarkably healthy, so you won’t miss tofu or glutenous muffins. If you do, just make a lentil loaf and get yourself a gluten-free, vegan dessert cookbook! Goodbye blueberry muffin, hello lentil loaf! 

Rule #3

Dream of beans!

Dream of beans, the magical fruit! Beans lower cholesterol and triglycerides levels, unlike animal proteins which do the antithesis. Fiber and resistant starch are where it’s at, and beans have mass quantities of both.

Get yourself some dried beans; they’re super cheap! Find some canned beans that aren’t contaminated with lots of salt. Honestly, what better way to get your protein than from a beautiful, bounty of beans! Just leave out the soybeans. 

Rule #4

Don’t forget ancient grains!

Just because you don’t do gluten, doesn’t mean you can’t do grains! Quinoa, oats, rice, and other grains do not have the same structural protein as spelt, wheat, and rye, so you can eat them if you’re celiac. You can’t eat them if you’re a grain and gluten-free vegan, but give them a go if you can, or try garbanzo and coconut flour.

Rule #5

Don't dis starches

People say they make you fat, but I am ready to bust that myth! Be responsible with your starch consumption, and you’re tummy will stay flat and happy! Starches keep you full: whether they are sweet potatoes or Kabocha squash, they are sure to satiate and silence your growling pains. 

A vegan gluten-free and soy free diet is easy if you mix and match high-protein foods everyday from the list below. Try to include sources of protein in every meal and snack. Get your vitamins and minerals from leafy greens, veggies and fruits.

COACH NOTE: A really fantastic thing about a plant-based diet, you can eat all the natural foods you want without counting calories!! 

LIST OF HIGH PROTEIN VEGAN GLUTEN-FREE & SOY FREE FOODS

LEGUMES (one cup)

BAKED BEANS ….12.2 grams of protein

BLACK BEANS ….15.2 grams of protein

CHICKPEAS………11.9 grams of protein

KIDNEY BEANS….15.4 grams of protein

LENTILS…………..17.9 grams of protein

LIMA BEANS……..14.7 grams of protein

NAVY BEANS…….15.8 grams of protein

DRIED PEAS……….8.6 grams of protein

PINTO BEANS……14.0 grams of protein

SPLIT PEAS……….16.4 grams of protein

BLACK-EYED PEAS…11 grams of protein

WHOLE GRAINS(one cup cooked)

QUINOA………………..8 grams of protein

BROWN RICE……..5 grams of protein

AMARANTH…………9 grams of protein

BUCKWHEAT BERRIES…10 grams of protein

MILLET………………6 grams of protein

POLENTA………….5 grams of protein

POPCORN (one ounce)….3 grams of protein

SORGHUM…………10 grams of protein

WILD RICE…………..7 grams of protein (*Bob's Red Mill makes many gluten-free grains and available online)

SEEDS AND NUTS (1/4 CUP)

ALMONDS………………….8 grams protein

CASHEWS…………………5 grams protein

WALNUTS…………………5 grams protein

PISTACHIOS……………..6 grams protein

PINE NUTS……………….4.5 grams protein

SUNFLOWER SEEDS….6 grams protein

PUMPKIN SEEDS……….3 grams protein

HEMP SEEDS…………….10 grams protein

CHIA SEEDS……………….8 grams protein

VEGETABLES (1 CUP)

SPINACH………………….5 grams protein

BROCCOLI……………….4 grams protein

PEAS………………………..9 grams protein

POTATO (MED)……….4 grams of protein

CORN……………………..5 grams of protein

KALE………………………2.5 grams of protein

SWEET POTATO……4 grams of protein

BRUSSEL SPROUTS….4 grams of protein

SWISS CHARD……..3.4 grams of protein

ASPARAGUS………..4.6 grams of protein (Eat all and any veggies you want)

FRUITS

APPLES, BANANAS, ORANGES & STRAWBERRIES are packed with essential vitamins and approximately .5-1 gram of protein.

DRIED FRUITS

FIGS (10 dried)………….5.7 grams of protein

RAISINS……………………4.8 grams of protein

NOODLES

ASIAN NOODLES are delicious and mostly gluten-free. They are made from ingredients like acorns, mung beans and sweet potatoes. Rice noodles are made from rice flour. Soba noodles are made from buckwheat.

B-12 The only reliable sources of vitamin B12 on a plant-based diet are fortified foods and supplements.
*
always check with your doctor and have blood tests to check for B-12 deficiencies

B-12 SUPPLEMENT IRON SUPPLEMENT PROTEIN SHAKES

B-12 FORTIFIED FOODS

ALMOND MILK (one cup)………………………1.5 grams of protein

COCONUT MILK (one cup)……………………1 gram of protein

NUTRITIONAL YEAST…………………………Amounts vary depending on brand – fortified nutritional yeast is my go-to for B-12 everyday. Mix it in practically anything. I especially like it in
baking, sprinkled on popcorn & salads or stirred in oatmeal for a more savory version (my favorite is to add avocado + fresh sliced tomatoes).

B-12 SUPPLEMENT IRON SUPPLEMENT PROTEIN SHAKES

TIPS FOR A VEGAN GLUTEN-FREE & SOY-FREE DIET

1. Use vinegar on greens and nutritional yeast on popcorn to add flavor.

2. Hummus is a wonderful high-protein snack. Serve with carrots, cucumbers,  cherry tomatoes or spread on GF pita bread or crackers with cucumbers & sprouts.

3. Make lots of salads and top with high protein nuts or seeds.

4. Use frozen fruits for topping almond/coconut milk yogurt, oatmeal or for smoothies.

5. Make a vegan, gluten-free banana bread or muffins for quick and easy snacking.

6. Use organic maple syrup as a sweetener. Delicious on baked sweet potatoes.

7. When you crave ice cream – try some almond, cashew or coconut milk ice cream. Equally as delicious.

8. Call ahead to restaurants to make sure they have gluten-free, vegan meals. Sometimes you have to explain what that means exactly. Most restaurants will accommodate you especially with a heads up before you arrive.

9. If you live in an area where stores aren't carrying many gluten-free, vegan products and grains, shop online for products.

10. When someone asks what you want for Christmas or your birthday, tell them gift certificates to plant-based stores locally or Thrive Market online. 

I hope this vegan gluten-free soy-free guide helps all our new vegans on-board and anyone with food allergies. Please share this list with everybody you know, and encourage them to embrace a plant-based diet for the planet, for the animals and most importantly for their health.

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It is fun and full of wonderful, people wanting to live the healthiest, happiest versions of themselves, just like you!