21-Day Vegan Kickstart
21-Day Meal Plan

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Navigating the New Four Food Groups with a Food Allergy or Intolerance

Focus on the following grains and starches if you have a gluten intolerance:

  • Oats (find the GF ones, Bob’s Red Mill is a common brand)
  • Quinoa
  • Rice: brown, wild, etc.
  • Gluten-free pasta
  • Buckwheat
  • Millet
  • Corn
  • Potatoes
  • Sweet potatoes
  • Amaranth

Load up on other legumes if you have a soy intolerance:

  • Beans: black, kidney, lime, pinto, white, mung, adzuki, garbanzo
  • Lentils: red, green, black, yellow, brown, French
  • Peas: snow peas, snap peas, garden peas
  • Rice milk or almond milk, fortified with vitamin B12, calcium, and vitamin D, instead of soymilk

Eat a Variety of vegetables:

  • Dark leafy greens are a good source of calcium, with a more absorbable form than cow’s milk
  • Broccoli (made up of 33 percent protein!) and other cruciferous vegetables like kale, cabbage, and cauliflower have anti-cancer fighting properties
  • Eat the rainbow of veggies: red peppers, yellow squash, carrots, beets, spinach, tomatoes, sweet potatoes, onions, and others

Fill up on fruits:

  • Eat any and all fruits you like – the more variety in colors the better
  • Think yellow, orange, blue, green, and beyond

Note: It is important to supplement with vitamin B12 or a multivitamin.

Resources:
The Gluten-Free Vegan by Susan O’Brien
WholeGrainsCouncil.org/Whole-Grains-101/Gluten-Free-Whole-Grains
Vegiac.com/Forums/Index.php
GlutenFreeVegan.Wordpress.com
FatFreeVegan.com/Gluten-Free/Index.shtml

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PCRM Physicians Committee for Responsible Medicine
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Phone: 202-686-2210 | E-mail: pcrm@pcrm.org