7 Day Plant Based Gluten Free Low Fat Support Program

This program was created with five key nutrients in mind:

Healthy Fats
A low-fat vegan diet is associated with improved cardiovascular health and diabetes prevention. This meal plan provides healthy plant-based fats and naturally occurring plant sterols. Plant sterols can further help improve lipid profiles by blocking the absorption of some of the cholesterol in food.

Fiber
Adequate fiber intake has several health benefits including better digestive health, lower blood pressure, and weight management. This meal plan provides up to 60 grams of fiber daily from foods such as fruits, vegetables, oats, beans, lentils, and whole grains.

Protein
Getting enough daily protein is important in a vegan diet to maintain lean body mass. This meal plan provides protein from foods such as edamame, tofu, beans, lentils, quinoa, oats, and protein powder. These foods also contain a variety of vitamins and minerals.

Iron
Iron is an important mineral that helps produce red blood cells and transports oxygen throughout the body. Iron is a common nutrient deficiency in vegan diets. This program incorporates iron-rich foods like tofu, lentils, chickpeas, and chia seeds to provide over 20 milligrams of iron daily. These iron sources are paired with foods that have vitamin C to enhance iron absorption.

Zinc
Zinc is an essential mineral critical for immune function and also a potential nutrient deficiency in vegan diets. Even a mild to moderate zinc deficiency can impair immune function and increase the risk of respiratory infections. You can find zinc sources in this meal plan from whole grains, legumes, oats, nuts, and seeds.