Vegan Autoimmune Diet (PRINTABLE and PDF)

A vegan autoimmune diet is all about finding effective ways of treating down the inflammation issues within the human body. So, besides feasting on all the vegan food options, you have to eliminate all the food choices that cause certain inflammation or allergies within your body.

Once you do that, your body starts working towards revitalizing your gut and balancing your hormones in the right direction.

What is a Vegan autoimmune diet?

While practicing this diet, you have to look for vegan food options that reduce your body’s inflammation or allergies. Doing that, you also need to take care of your body’s daily nutritional requirements.

Being a vegan, you may have to go by ‘unconventional ways’ to fulfill all the requirements of an autoimmune diet. Moreover, there are two phases of a Vegan autoimmune diet:

Elimination Phase: During this phase, you have to reduce or eliminate the consumption of any food items that may cause leaky gut, inflammation, allergies, or hormonal disbalance. This means that you cannot consume food items like Potatoes, tomatoes, chillis, peppers, capsicum, spices, or condiments.

Besides, consuming any type of dairy, sugar, whole grains, alcohol, caffeine, or processed foods is completely prohibited. Still, being a vegetarian, you can cross the bridge while bringing certain amounts of soy, lentils, legumes, seeds, and nuts into your daily meals.

Reaction phase: Once the Vegan autoimmune diet is being followed for a month, you need to slowly bring certain foods into your diet to check your body’s reaction. Do remember to enter this phase only when the given inflammation or leaky gut issues are completely resolved.

General guidelines for Vegan Autoimmune diet

  • Include food rich in Omega 3 fatty acids and amino acids into your diet. You can take dietary supplements when and wherever required
  • You don’t necessarily need to stick to certain rules and guidelines. Include food options that are vegan and good for your gut health.
  • Focus on the rejuvenation of your gut and balancing of your hormones while fulfilling your daily nutritional requirements
  • Avoid all the grains, sugar, dairy, processed and packaged foods from this diet
  • Drink at least 2 liters of water to keep your body hydrated daily
  • Consult your doctor or physician at every step of this diet plan

 

Weekly sample planner for Vegan Autoimmune diet

 Day 1.

Vegan autoimmune diet - ginger melon salad

Vegan autoimmune diet – ginger melon salad

 Breakfast- 1 serving of strawberry mango breakfast shake

Snack- 1 serving of whey protein shake

Lunch- 2 servings of ginger melon salad

Snack- Almonds ( 1 oz)

Dinner- 1 serving of mixed veggie soup

 

Day 2.

Vegan autoimmune diet - cauliflower rice

Vegan autoimmune diet – cauliflower rice

Breakfast- 1 serving of ginger avocado smoothie with pecans ( 1 oz)

Snack- 1 serving of cauliflower rice with mixed vegetables

Lunch- 2 servings of no nightshade ratatouille

Snack- 1 cup of raspberries

Dinner- 1 serving of AIP Zucchini frittata 

 

Day 3.

Vegan autoimmune diet - rustic veggie soup

Vegan autoimmune diet – rustic veggie soup

 Breakfast- 2 servings of protein strawberry shake

Snack- 2 servings of rustic veggie soup

Lunch- 1 serving of grain-free tabouleh salad with 1 serving of ginger melon salad

Snack- Granola (1 oz)

Dinner- 1 serving of baby carrots with hummus

 

Day 4.

Vegan autoimmune diet - zucchini frittata

Vegan autoimmune diet – zucchini frittata

Breakfast- 1 serving of strawberry mango breakfast shake 

Snack- 1 cup of AIP zucchini frittata

Lunch- 1 serving of avocado cucumber salad with almonds

Snack- Almonds (1 oz)

Dinner- 2 servings of Protein vanilla shake

 

Day 5.

Vegan autoimmune diet - protein berry smoothie

Vegan autoimmune diet – protein berry smoothie

Breakfast- 1 serving of protein berry smoothie with pecans

Snack- Granola( 1 oz)

Lunch- 1 serving of lemon avocado salad with walnuts

Snack- 1 apple with almond butter

Dinner- 1 serving of no nightshade ratatouille

 

Day 6.

Vegan autoimmune diet - green avocado smoothie

Vegan autoimmune diet – green avocado smoothie

Breakfast- 1 serving of green avocado smoothie with walnuts

Snack- 1 serving of AIP zucchini frittata

Lunch-2 servings of carrots with hummus

Snack- Granola ( 1 oz)

Dinner- 1 serving of rustic veggie soup with almonds

 

Day 7.

Vegan autoimmune diet - carrots with hummus

Vegan autoimmune diet – carrots with hummus

Breakfast- 2 servings of protein avocado smoothie

Snack- Almonds ( 1 oz)

Lunch- 2 servings of carrots with hummus

Snack- Green smoothie with granola ( 1 oz)

Dinner- 1 serving of ginger melon salad recipe with mixed greens

Bottomline for Vegan autoimmune diet

This Vegan autoimmune diet can really prove fruitful for all your allergies, inflammation, leaky gut, and hormonal issues. Still, there is a lot of caution and care that you need to take while going ahead.

A dietary supplement can be brought into practice but you still need to consult with your doctor or physician in the same respect. Additionally, keep following this space for some more healthy recipes and diet plans.

Printable (PDF) Vegan autoimmune diet

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of strawberry mango breakfast shake1 serving of ginger avocado smoothie with pecans ( 1 oz)2 servings of protein strawberry shake1 serving of strawberry mango breakfast shake 1 serving of protein berry smoothie with pecans1 serving of green avocado smoothie with walnuts2 servings of protein avocado smoothie
Snack1 serving of whey protein shake1 serving of cauliflower rice with mixed vegetables2 servings of rustic veggie soup1 cup of AIP zucchini frittata Granola( 1 oz)1 serving of AIP zucchini frittataAlmonds ( 1 oz)
Lunch2 servings of ginger melon salad2 servings of no nightshade ratatouille1 serving of grain-free tabouleh salad with 1 serving of ginger melon salad1 serving of avocado cucumber salad with almonds1 serving of lemon avocado salad with walnuts2 servings of carrots with hummus2 servings of carrots with hummus
SnackAlmonds ( 1 oz)1 cup of raspberriesGranola (1 oz)Almonds (1 oz)1 apple with almond butterGranola ( 1 oz)Green smoothie with granola ( 1 oz)
Dinner1 serving of mixed veggie soup1 serving of AIP Zucchini frittata 1 serving of baby carrots with hummus2 servings of Protein vanilla shake1 serving of no nightshade ratatouille1 serving of rustic veggie soup with almonds1 serving of ginger melon salad recipe with mixed greens

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