Printable Vegan Autoimmune Diet
A vegan autoimmune diet is all about finding effective ways of treating 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 must look for vegan 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 must reduce or eliminate consuming food items that may cause leaky gut, inflammation, allergies, or hormonal misbalance.
This means you cannot consume items like Potatoes, tomatoes, chillis, peppers, capsicum, spices, or condiments.
Besides, consuming any 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 followed for a month, you must slowly bring certain foods into your diet to check your body’s reaction.
Remember to enter this phase only when the inflammation or leaky gut issues are completely resolved.
General guidelines for Vegan Autoimmune diet
- Include food-rich 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 rejuvenating your gut and balancing 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
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.
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.
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.
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.
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.
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.
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. Keep following this space for more healthy recipes and diet plans.
Printable (PDF) Vegan autoimmune diet
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of strawberry mango breakfast shake | 1 serving of ginger avocado smoothie with pecans ( 1 oz) | 2 servings of protein strawberry shake | 1 serving of strawberry mango breakfast shake | 1 serving of protein berry smoothie with pecans | 1 serving of green avocado smoothie with walnuts | 2 servings of protein avocado smoothie |
| Snack | 1 serving of whey protein shake | 1 serving of cauliflower rice with mixed vegetables | 2 servings of rustic veggie soup | 1 cup of AIP zucchini frittata | Granola( 1 oz) | 1 serving of AIP zucchini frittata | Almonds ( 1 oz) |
| Lunch | 2 servings of ginger melon salad | 2 servings of no nightshade ratatouille | 1 serving of grain-free tabouleh salad with 1 serving of ginger melon salad | 1 serving of avocado cucumber salad with almonds | 1 serving of lemon avocado salad with walnuts | 2 servings of carrots with hummus | 2 servings of carrots with hummus |
| Snack | Almonds ( 1 oz) | 1 cup of raspberries | Granola (1 oz) | Almonds (1 oz) | 1 apple with almond butter | Granola ( 1 oz) | Green smoothie with granola ( 1 oz) |
| Dinner | 1 serving of mixed veggie soup | 1 serving of AIP Zucchini frittata | 1 serving of baby carrots with hummus | 2 servings of Protein vanilla shake | 1 serving of no nightshade ratatouille | 1 serving of rustic veggie soup with almonds | 1 serving of ginger melon salad recipe with mixed greens |