Lisa Kiely

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Powering Your Week: A Gluten-Free, High-Protein, Plant-Based 7-Day Menu Plan

Lisa Kiely

Welcome to my “kitchen”, where I am dedicated to helping you nourish your body with delicious, gluten-free, high-protein, plant-based meals! Eating a plant-based diet doesn't mean sacrificing protein or flavor. In fact, with careful planning, you can enjoy a week of nutritious meals that are both satisfying and packed with protein. Plus, you will SAVE MONEY!

I’ve put together a 7-day menu plan featuring seasonal ingredients, complete with recipes and a shopping list! Please let me know which recipes you try, and how you like them as well as how you modified them to suit your taste.

Day 1: Quinoa Kickstart

  • Breakfast: Quinoa Breakfast Bowl with Almond Butter and Berries

  • Snack: Protein-Packed Trail Mix

  • Lunch: Chickpea and Spinach Salad with Lemon-Tahini Dressing

  • Snack: Carrot Sticks with Hummus

  • Dinner: Lentil and Vegetable Stir-Fry over Brown Rice

Day 2: Energizing Plant Power

  • Breakfast: Green Protein Smoothie with Spinach, Banana, and Plant-Based Protein Powder

  • Snack: Greek Yogurt with Mixed Berries

  • Lunch: Quinoa Stuffed Bell Peppers with Black Beans and Avocado

  • Snack: Edamame Pods

  • Dinner: Grilled Tofu with Roasted Vegetables and Quinoa

Day 3: Protein-Packed Favorites

  • Breakfast: Scrambled Tofu with Sautéed Kale and Gluten-Free Toast

  • Snack: Almond Butter on Rice Cakes

  • Lunch: Chickpea and Vegetable Curry with Cauliflower Rice

  • Snack: Sliced Apple with Peanut Butter

  • Dinner: Lentil Shepherd's Pie with Mashed Sweet Potatoes

Day 4: Nutrient-Rich Delights

  • Breakfast: Chia Seed Pudding with Coconut Milk and Fresh Fruit

  • Snack: Trail Mix with Nuts and Dried Fruit

  • Lunch: Spinach and Quinoa Salad with Roasted Chickpeas and Tahini Dressing

  • Snack: Celery Sticks with Hummus

  • Dinner: Black Bean and Sweet Potato Chili with Gluten-Free Cornbread

Day 5: Wholesome Plant-Based Fare

  • Breakfast: Protein-Packed Pancakes with Maple Syrup and Sliced Bananas

  • Snack: Greek Yogurt with Honey and Granola

  • Lunch: Lentil and Vegetable Soup with Gluten-Free Crackers

  • Snack: Rice Cake with Avocado and Tomato Slices

  • Dinner: Tofu and Vegetable Stir-Fry with Quinoa

Day 6: Vibrant and Satisfying

  • Breakfast: Smoothie Bowl with Acai, Mixed Berries, and Hemp Seeds

  • Snack: Trail Mix with Nuts and Seeds

  • Lunch: Chickpea Salad with Roasted Vegetables and Balsamic Vinaigrette

  • Snack: Sliced Cucumber with Hummus

  • Dinner: Lentil Bolognese over Gluten-Free Pasta

Day 7: Flavorful Finale

  • Breakfast: Breakfast Burrito with Tofu Scramble, Black Beans, and Salsa

  • Snack: Greek Yogurt with Chia Seeds and Sliced Peaches

  • Lunch: Quinoa Salad with Mixed Greens, Grilled Vegetables, and Lemon-Tahini Dressing

  • Snack: Mixed Nuts and Seeds

  • Dinner: Stuffed Portobello Mushrooms with Quinoa, Spinach, and Vegan Cheese

Fueling your body with nutritious, gluten-free, high-protein, plant-based meals is not only delicious but also beneficial for your health, pocketbook and the planet. I hope this 7-day menu plan inspires you to explore the diverse world of plant-based cooking and discover new favorite recipes along the way. Please customize your meals based on your preferences and dietary needs, and enjoy the journey to a healthier, more vibrant you!

Here are the recipes for all the above foods in my menu plan as well as a shopping list:

Day 1: Quinoa Kickstart

Breakfast: Quinoa Breakfast Bowl with Almond Butter and Berries Ingredients:

  • 1/2 cup cooked quinoa

  • 1 tablespoon almond butter

  • 1/4 cup mixed berries (strawberries, blueberries, raspberries)

  • 1 teaspoon honey (optional) Instructions:

  1. In a bowl, layer cooked quinoa, almond butter, mixed berries, and drizzle with honey if desired.

  2. Mix well before eating.

Lunch: Chickpea and Spinach Salad with Lemon-Tahini Dressing Ingredients:

  • 1 cup cooked chickpeas

  • 2 cups fresh spinach

  • 1/4 cup sliced cherry tomatoes

  • 1/4 cup diced cucumber

  • 2 tablespoons lemon-tahini dressing Instructions:

  1. In a bowl, combine chickpeas, spinach, cherry tomatoes, and cucumber.

  2. Drizzle with lemon-tahini dressing and toss to coat.

  3. Serve chilled.

Dinner: Lentil and Vegetable Stir-Fry over Brown Rice Ingredients:

  • 1 cup cooked brown rice

  • 1/2 cup cooked lentils

  • 1 cup mixed vegetables (bell peppers, broccoli, carrots)

  • 2 tablespoons soy sauce (or tamari for gluten-free)

  • 1 tablespoon olive oil

  • 1 teaspoon minced garlic

  • Salt and pepper to taste Instructions:

  1. In a skillet, heat olive oil over medium heat.

  2. Add minced garlic and sauté for 1 minute.

  3. Add mixed vegetables and cook until tender.

  4. Stir in cooked lentils and cooked brown rice.

  5. Pour soy sauce over the mixture and stir well to combine.

  6. Season with salt and pepper to taste.

  7. Serve hot.

Day 2: Energizing Plant Power

Breakfast: Green Protein Smoothie with Spinach, Banana, and Plant-Based Protein Powder Ingredients:

  • 1 cup spinach

  • 1 ripe banana

  • 1 scoop plant-based protein powder

  • 1/2 cup almond milk

  • Ice cubes (optional) Instructions:

  1. In a blender, combine spinach, banana, protein powder, almond milk, and ice cubes.

  2. Blend until smooth.

  3. Pour into a glass and enjoy.

Lunch: Quinoa Stuffed Bell Peppers with Black Beans and Avocado Ingredients:

  • 2 bell peppers, halved and seeds removed

  • 1 cup cooked quinoa

  • 1/2 cup cooked black beans

  • 1/2 avocado, diced

  • Salt and pepper to taste Instructions:

  1. Preheat the oven to 375°F (190°C).

  2. In a bowl, mix cooked quinoa, black beans, and diced avocado. Season with salt and pepper.

  3. Stuff each bell pepper half with the quinoa mixture.

  4. Place the stuffed bell peppers on a baking sheet and bake for 20-25 minutes until peppers are tender.

  5. Serve hot.

Dinner: Grilled Tofu with Roasted Vegetables and Quinoa Ingredients:

  • 1 block tofu, pressed and sliced

  • 2 cups mixed vegetables (zucchini, eggplant, bell peppers)

  • 2 tablespoons olive oil

  • Salt and pepper to taste

  • 1 cup cooked quinoa Instructions:

  1. Preheat the grill or grill pan over medium heat.

  2. Toss sliced tofu and mixed vegetables with olive oil, salt, and pepper.

  3. Grill tofu slices for 3-4 minutes on each side until grill marks appear.

  4. Grill mixed vegetables for 4-5 minutes until tender.

  5. Serve grilled tofu and vegetables over cooked quinoa.

Continue with recipes for the remaining days. Let me know if you'd like me to provide recipes for the other days as well.


Day 3: Nutrient-Rich Nourishment

Breakfast: Chia Seed Pudding with Mixed Berries and Almonds Ingredients:

  • 2 tablespoons chia seeds

  • 1/2 cup almond milk

  • 1/4 teaspoon vanilla extract

  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)

  • 1 tablespoon sliced almonds

  • Drizzle of honey (optional) Instructions:

  1. In a bowl, mix chia seeds, almond milk, and vanilla extract.

  2. Let it sit in the refrigerator for at least 2 hours or overnight until it thickens.

  3. Before serving, top with mixed berries, sliced almonds, and a drizzle of honey if desired.

Lunch: Lentil and Vegetable Soup Ingredients:

  • 1 cup cooked lentils

  • 2 cups vegetable broth

  • 1 cup mixed vegetables (carrots, celery, onions)

  • 1 clove garlic, minced

  • 1 teaspoon dried thyme

  • Salt and pepper to taste Instructions:

  1. In a pot, heat vegetable broth over medium heat.

  2. Add mixed vegetables, minced garlic, cooked lentils, dried thyme, salt, and pepper.

  3. Bring to a simmer and cook for 15-20 minutes until vegetables are tender.

  4. Serve hot.

Dinner: Tofu Stir-Fry with Quinoa Ingredients:

  • 1 block tofu, pressed and cubed

  • 2 cups mixed vegetables (bell peppers, broccoli, snap peas)

  • 2 tablespoons soy sauce (or tamari for gluten-free)

  • 1 tablespoon sesame oil

  • 1 tablespoon olive oil

  • 2 cloves garlic, minced

  • 1 teaspoon grated ginger

  • Cooked quinoa for serving Instructions:

  1. In a bowl, marinate cubed tofu in soy sauce for 10-15 minutes.

  2. Heat olive oil in a large skillet or wok over medium-high heat.

  3. Add minced garlic and grated ginger, and cook for 1 minute.

  4. Add marinated tofu to the skillet and stir-fry for 5-7 minutes until golden brown.

  5. Add mixed vegetables to the skillet and continue to stir-fry for an additional 3-4 minutes until vegetables are tender-crisp.

  6. Serve stir-fried tofu and vegetables over cooked quinoa.

Day 4: Protein Powerhouse

Breakfast: Protein Pancakes with Peanut Butter and Banana Ingredients:

  • 1 cup rolled oats

  • 1 ripe banana

  • 1 scoop plant-based protein powder

  • 1/2 cup almond milk

  • 1/2 teaspoon baking powder

  • 1/4 teaspoon cinnamon

  • 1 tablespoon peanut butter

  • Sliced banana for topping Instructions:

  1. In a blender, combine rolled oats, banana, protein powder, almond milk, baking powder, and cinnamon. Blend until smooth.

  2. Heat a non-stick skillet over medium heat and lightly grease with cooking spray or coconut oil.

  3. Pour the pancake batter onto the skillet to form pancakes of desired size.

  4. Cook until bubbles form on the surface, then flip and cook until golden brown on both sides.

  5. Serve the protein pancakes topped with peanut butter and sliced banana.

Lunch: Quinoa Salad with Chickpeas, Avocado, and Lemon-Tahini Dressing Ingredients:

  • 1 cup cooked quinoa

  • 1/2 cup cooked chickpeas

  • 1/2 avocado, diced

  • 1/4 cup diced cucumber

  • Lemon-tahini dressing

  • Salt and pepper to taste Instructions:

  1. In a bowl, combine cooked quinoa, chickpeas, avocado, and cucumber.

  2. Drizzle with lemon-tahini dressing and toss to coat.

  3. Season with salt and pepper to taste.

  4. Serve chilled.

Dinner: Lentil and Vegetable Curry with Brown Rice Ingredients:

  • 1 cup cooked brown rice

  • 1 cup cooked lentils

  • 1 cup mixed vegetables (carrots, bell peppers, peas)

  • 1 can coconut milk

  • 2 tablespoons curry powder

  • 1 tablespoon olive oil

  • 2 cloves garlic, minced

  • 1 teaspoon grated ginger

  • Salt and pepper to taste Instructions:

  1. In a pot, heat olive oil over medium heat.

  2. Add minced garlic and grated ginger, and cook for 1 minute.

  3. Add mixed vegetables and cook until slightly softened.

  4. Stir in cooked lentils, coconut milk, curry powder, salt, and pepper.

  5. Simmer for 10-15 minutes until flavors are well combined.

  6. Serve over cooked brown rice.

    Day 5: Energizing Eats

    Breakfast: Berry Protein Smoothie Ingredients:

    • 1 cup mixed berries (strawberries, blueberries, raspberries)

    • 1 ripe banana

    • 1 scoop plant-based protein powder

    • 1 cup almond milk

    • Ice cubes (optional) Instructions:

    1. In a blender, combine mixed berries, banana, protein powder, and almond milk.

    2. Blend until smooth.

    3. Add ice cubes if desired for a colder smoothie.

    4. Pour into a glass and enjoy.

    Lunch: Quinoa and Black Bean Salad Ingredients:

    • 1 cup cooked quinoa

    • 1/2 cup black beans, drained and rinsed

    • 1/4 cup diced red bell pepper

    • 1/4 cup diced yellow bell pepper

    • 1/4 cup diced red onion

    • 1/4 cup chopped cilantro

    • Juice of 1 lime

    • 1 tablespoon olive oil

    • Salt and pepper to taste Instructions:

    1. In a bowl, combine cooked quinoa, black beans, bell peppers, red onion, and cilantro.

    2. Drizzle with lime juice and olive oil.

    3. Season with salt and pepper to taste.

    4. Toss to combine.

    5. Serve chilled or at room temperature.

    Dinner: Stuffed Bell Peppers with Tofu and Vegetables Ingredients:

    • 2 large bell peppers, halved and seeds removed

    • 1 block tofu, crumbled

    • 1 cup mixed vegetables (zucchini, mushrooms, carrots), diced

    • 1/2 cup cooked quinoa

    • 1/4 cup tomato sauce

    • 1 teaspoon Italian seasoning

    • Salt and pepper to taste

    • Olive oil for drizzling Instructions:

    1. Preheat the oven to 375°F (190°C). Grease a baking dish.

    2. In a bowl, combine crumbled tofu, mixed vegetables, cooked quinoa, tomato sauce, Italian seasoning, salt, and pepper.

    3. Stuff the bell pepper halves with the tofu and vegetable mixture.

    4. Drizzle with olive oil.

    5. Place stuffed bell peppers in the greased baking dish.

    6. Cover with foil and bake for 25-30 minutes until peppers are tender.

    7. Serve hot.

Day 6: Balanced Bites

Breakfast: Chia Seed Pudding Ingredients:

  • 2 tablespoons chia seeds

  • 1/2 cup almond milk

  • 1/2 teaspoon vanilla extract

  • 1 teaspoon maple syrup (optional)

  • Fresh fruit for topping (such as berries, sliced banana) Instructions:

  1. In a bowl, mix chia seeds, almond milk, vanilla extract, and maple syrup (if using).

  2. Stir well to combine.

  3. Cover and refrigerate for at least 2 hours or overnight, until the mixture thickens and resembles pudding.

  4. Before serving, top with fresh fruit.

Lunch: Lentil and Vegetable Stir-Fry Ingredients:

  • 1 cup cooked lentils

  • 1 cup mixed vegetables (such as bell peppers, broccoli, carrots)

  • 2 cloves garlic, minced

  • 1 tablespoon soy sauce or tamari

  • 1 tablespoon sesame oil

  • Salt and pepper to taste

  • Cooked quinoa or brown rice for serving Instructions:

  1. Heat sesame oil in a large skillet or wok over medium-high heat.

  2. Add minced garlic and sauté for 1 minute.

  3. Add mixed vegetables to the skillet and stir-fry for 3-4 minutes until tender-crisp.

  4. Add cooked lentils and soy sauce to the skillet. Stir well to combine.

  5. Cook for an additional 2-3 minutes until everything is heated through.

  6. Season with salt and pepper to taste.

  7. Serve over cooked quinoa or brown rice.

Dinner: Roasted Vegetable Quinoa Bowl Ingredients:

  • 1 cup cooked quinoa

  • 1 cup mixed roasted vegetables (such as sweet potatoes, Brussels sprouts, cauliflower)

  • 1/4 cup hummus

  • 2 tablespoons lemon-tahini dressing

  • Fresh parsley for garnish Instructions:

  1. Arrange cooked quinoa and mixed roasted vegetables in a bowl.

  2. Top with dollops of hummus.

  3. Drizzle with lemon-tahini dressing.

  4. Garnish with fresh parsley.

  5. Serve warm.

Day 7: Flavorful Finale

Breakfast: Vegan Breakfast Burrito Ingredients:

  • 2 large gluten-free whole grain tortillas

  • 1 cup tofu scramble (tofu cooked with turmeric, nutritional yeast, and vegetables)

  • 1/2 avocado, sliced

  • Salsa or hot sauce for topping Instructions:

  1. Warm the tortillas in a skillet or microwave.

  2. Fill each tortilla with tofu scramble and sliced avocado.

  3. Top with salsa or hot sauce.

  4. Roll up the tortillas.

  5. Serve hot.

Lunch: Mediterranean Chickpea Salad Ingredients:

  • 1 can chickpeas, drained and rinsed

  • 1/2 cucumber, diced

  • 1/2 cup cherry tomatoes, halved

  • 1/4 cup diced red onion

  • 2 tablespoons chopped fresh parsley

  • Juice of 1 lemon

  • 1 tablespoon olive oil

  • Salt and pepper to taste Instructions:

  1. In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, and parsley.

  2. Drizzle with lemon juice and olive oil.

  3. Season with salt and pepper to taste.

  4. Toss to combine.

  5. Serve chilled or at room temperature.

Dinner: Lentil Shepherd's Pie Ingredients:

  • 2 cups cooked lentils

  • 1 cup mixed vegetables (such as peas, carrots, corn)

  • 1/2 cup vegetable broth

  • 2 tablespoons tomato paste

  • 1 tablespoon soy sauce or tamari

  • Mashed sweet potatoes for topping Instructions:

  1. Preheat the oven to 375°F (190°C).

  2. In a skillet, combine cooked lentils, mixed vegetables, vegetable broth, tomato paste, and soy sauce.

  3. Cook over medium heat until heated through and well combined.

  4. Transfer the lentil mixture to a baking dish.

  5. Top with mashed sweet potatoes.

  6. Bake for 25-30 minutes until the topping is golden brown.

  7. Serve hot.



Here's a comprehensive shopping list for all the ingredients needed for the 7-day gluten-free, high-protein, plant-based menu:

Proteins:

  • Tofu

  • Lentils

  • Chickpeas

  • Tempeh

  • Eggs

  • Greek yogurt

  • Cottage cheese

Grains:

  • Quinoa

  • Brown rice

  • GF Whole grain bread

  • GF Whole grain or corn tortillas

  • Rolled oats

  • Protein powder

  • GF Whole grain pancakes mix

Vegetables:

  • Spinach

  • Tomatoes

  • Bell peppers (assorted colors)

  • Avocado

  • Broccoli

  • Sweet potatoes

  • Asparagus

  • Red onion

  • Carrots

  • Celery

  • Garlic

  • Ginger

  • Cucumber

  • Cherry tomatoes

  • Corn kernels

  • Mixed greens

Fruits:

  • Mixed berries (strawberries, blueberries, raspberries)

  • Banana

  • Pineapple

  • Apple

  • Orange

  • Pear

  • Peach

  • Berries (for smoothies)

  • Lemon

  • Lime

Nuts, Seeds, and Legumes:

  • Almonds

  • Chia seeds

  • Walnuts

  • Hummus

  • Peanut butter (or nut butter of choice)

  • Edamame

  • Black beans

  • Trail mix (nuts and dried fruit)

Dairy and Alternatives:

  • Milk (dairy or plant-based)

  • Cheese (optional, for omelette)

  • Feta cheese

  • Coconut milk

Pantry Staples and Condiments:

  • Olive oil

  • Sesame oil

  • Cooking spray (or coconut oil)

  • GF Soy sauce (or tamari)

  • Curry powder

  • Cumin

  • Chili powder

  • Thyme

  • Oregano

  • Salt

  • Pepper

  • Honey (or maple syrup)

  • Granola

  • Salsa

  • Tahini

  • Red, green, or yellow curry paste

  • Baking powder

  • Vanilla extract

  • Sesame seeds

Miscellaneous:

  • GF Whole grain pancakes mix (if not making from scratch)

Make sure to check your pantry for any ingredients you already have before purchasing. Adjust quantities based on your preferences and the number of servings you plan to make. Enjoy cooking and eating your delicious and nutritious meals!