High Calorie Vegan Diet For Fast Weight Gain
Ever struggled to gain weight as a vegan? You’re not alone. Many vegans find it challenging to consume enough calories and protein to gain weight.But don’t worry, it is absolutely possible to gain weight on a vegan diet. You just need to focus on eating more high-calorie, protein-packed plant-based foods. A few adjustments to your diet and you’ll be well on your way to achieving your weight gain goals.
In this article, you’ll discover some simple tips and tricks to pack on the pounds as a vegan. You’ll learn how to boost your calorie and protein intake with nutritious plant-based options. Whether you want to gain weight for health reasons, sports performance, or simply to feel more energetic, this high-calorie vegan diet plan will help you gain weight steadily and sustainably. So get ready to eat, because you’re about to gain weight and feel better than ever before. The vegan way.
Why Choose a High Calorie Vegan Diet for Weight Gain
A high calorie vegan diet is ideal for weight gain because plant-based foods provide healthy fats and carbs.
- Plant-based fats from nuts, seeds, avocados and coconut provide energy and help you gain weight. Just 2 tablespoons of peanut butter has 190 calories and 16 grams of fat.
- Starchy veggies and grains are full of carbs that turn into energy and fat stores. A single cup of cooked rice has 200 calories and 45 grams of carbs. Potato, corn and squash also pack calories.
- Dried fruits like dates, raisins and apricots are natural candy loaded with sugar that adds on pounds. Just 1/2 cup of dried apricots contains over 300 calories and 70 grams of carbs.
- Plant-based protein from beans, lentils and tofu provides amino acids to build muscle which in turn boosts your metabolism and appetite. A cup of cooked lentils has 230 calories, 18 grams of protein and 40 grams of carbs.
Following a high calorie vegan diet for weight gain is healthy and ethical. By consuming more nutritious plant-based calories, especially from fats and carbs, you can steadily gain 1-2 pounds per week. The extra weight will have you feeling energized and confident in no time. Why not give it a try?
Nuts and Nut Butters: Powerhouses for Healthy Fats and Protein
Nuts and nut butters should be a staple in any high-calorie vegan diet. They’re packed with healthy fats and plant-based protein to fuel your body.
- Almonds, walnuts, and cashews are great options. Just a 1/2 cup of almonds has over 400 calories and 20 grams of fat. Nut butters made from these nuts are even more calorie-dense. Peanut butter, for example, has nearly 200 calories and 16 grams of fat per 2 tablespoon serving.
- Add nut butters to smoothies, oatmeal, yogurt or spread on bread and bananas. Pour a few tablespoons of melted nut butter over your favorite vegan ice cream for a decadent treat.
- Trail mix with dried fruit and chocolate chips is an easy snack that provides fiber, antioxidants and extra calories. Homemade granola packed with coconut oil, nuts and seeds is another great option.
- For the best nutrition, choose unsalted raw or dry-roasted nuts and all-natural nut butters with no added sugar. Sodium and excess sugar will only add extra calories without nutrients.
Nuts and nut butters are nutritional powerhouses for any vegan looking to gain weight in a healthy way. Focus on these calorie- and fat-dense foods at each meal and snack, and your body will have all the fuel it needs. With regular exercise, the extra calories from these plant-based sources will translate into solid weight gain over time.
Dried Fruits: Natural Sugar and Calorie Boosters
Dried fruits are naturally sweet treats that also pack a lot of calories and nutrients. Adding some to your diet is an easy way to boost your calorie intake in a healthy way.
Raisins are dried grapes that are high in sugar and calories. Just 1/2 cup of raisins contains over 300 calories and 59 grams of carbs. Raisins are also rich in potassium, fiber, and iron. Add raisins to your oatmeal, granola, salads or just snack on them by the handful.
Dates are dried fruit from date palm trees. They are naturally very sweet with 66% of their weight coming from sugar. Ten pitted dates contain about 280 calories. Dates also provide many minerals like potassium, magnesium and copper. Stuff dates with nut butters, wrap them in bacon, or simply chop them up and add to yogurt.
Dried apricots are rich in beta-carotene which your body converts to vitamin A. Ten dried apricot halves have about 130 calories and 3 grams of fiber. Add apricots to stuffing, trail mix, or rice dishes for extra nutrition and natural sweetness. You can also rehydrate dried apricots by soaking in water or juice and blend into sauces and dressings.
Dried fruits give you an easy way to boost your calorie and carb intake in a natural and nutritious way. Keep a variety on hand for snacking or adding to meals, yogurt, oatmeal and more. Just remember that dried fruit is high in sugar and calories, so watch your portion sizes.
Starchy Vegetables: Complex Carbs for Weight Gain
Starchy Vegetables: Complex Carbs for Weight Gain
Starchy veggies should make up a large part of your high-calorie vegan diet. Potatoes, corn, peas, pumpkin, squash and beans are packed with complex carbohydrates that provide sustained energy and help you gain weight.
- Potatoes: Bake, mash or roast russet potatoes, sweet potatoes and yams. Top with plant-based butter, coconut milk, nut-based cheese and chives.
- Corn: Enjoy corn on the cob, creamed corn or cornbread. Corn is high in fiber, B vitamins and several minerals.
- Beans: Add beans like chickpeas, black beans and lentils to salads, stews and soups. They are a great source of protein and iron.
- Peas: Blend peas into pesto, hummus, pasta sauce and salad. Peas contain protein, folate and several antioxidants.
- Pumpkin and Squash: Roast cubes of butternut squash, acorn squash and pumpkin with olive oil, maple syrup and spices. They provide vitamin A, vitamin C and magnesium.
Eating several servings of these starchy veggies each day, in addition to other high-calorie plant-based foods like nuts, seeds, dried fruit and plant-based proteins, will provide the extra calories you need to gain weight on a vegan diet. Be sure to also stay hydrated and consider vegan weight gainer supplements if needed.
With the right balance of complex and simple carbs, protein, fat and calories, you can gain weight on a healthy vegan diet by making starchy vegetables the foundation of most meals. Packed with nutrients, these veggies will fuel your body and support your weight gain goals.
Grains and Legumes: Fiber, Protein and Iron-Rich Options
Grains and legumes should make up a large part of your high-calorie vegan diet. These plant-based foods are packed with fiber, protein, and iron to keep you full and energized.
Choose whole grains like brown rice, quinoa, and bulgur wheat over refined grains. They have more fiber and nutrients since the bran and germ are still intact. Aim for 3-5 servings a day of about 1/2 to 1 cup cooked whole grains with meals or as a snack.
Beans and Lentils
Beans and lentils like chickpeas, black beans, and red lentils are excellent sources of protein and iron for vegans. They are also high in fiber to keep you feeling satisfied for hours. Try adding 1/2 to 1 cup of cooked beans or lentils to salads, soups, and stews or enjoy them as a side dish. Hummus, bean dips and lentil curries also make great high-calorie snacks.
Peanut butter, almond butter and cashew butter are not only delicious but also energy-dense. Just 2 tablespoons contain 190-200 calories and 8 grams of protein. Spread nut butters on whole grain bread, bananas or celery for a quick snack or add a few tablespoons to smoothies for a nutrition boost.
Following a high-calorie vegan diet by including more of these plant-based grains, legumes and nut butters at each meal will provide your body with the extra fuel and nourishment it needs. Be sure to also include other calorie-dense foods like nuts, seeds, coconut milk, avocados and dried fruit. With the right balance, you’ll gain weight steadily and healthfully.
Plant-Based Oils: Add Calories With Every Meal
Plant-based oils are a easy way to add calories and healthy fats to your vegan diet. Include a variety with every meal to boost your calorie intake in a nutritious way.
Coconut oil is a saturated fat that’s great for weight gain. Use it for cooking and baking, add it to smoothies, or take it by the spoonful. Two tablespoons contain 240 calories and 24 grams of fat.
- Coconut oil has a mild coconut flavor that works in both sweet and savory recipes.
- It’s solid at room temperature, so you may need to melt it before adding to drinks or drizzling on food.
Olive oil is a heart-healthy monounsaturated fat. Add it to salads, pasta, and vegetable dishes or use it as a bread dip. Two tablespoons pack 240 calories and 28 grams of fat.
- Opt for extra-virgin olive oil which is less processed and more flavorful.
- Olive oil has a strong flavor, so you may need to experiment to find recipes you enjoy it in.
Flaxseed and Hemp Oils
Flaxseed and hemp oils provide essential omega-3 fatty acids. Add them to oatmeal, yogurt, or smoothies for a nutty, earthy flavor. Two tablespoons contain 240 calories and 24 grams of fat.
- These oils need to be refrigerated since they oxidize quickly. Only purchase what you can use within a month.
- Their strong flavors mean they work best in strongly-flavored recipes or when combined with other mix-ins.
Using a variety of plant-based oils is an easy way to boost your calorie and fat intake on a vegan diet. Experiment with different oils and recipes to find what you enjoy so you can make the most of their nutritional benefits. Consume them daily along with other calorically-dense foods for effective weight gain.
Vegan Protein Powders: Extra Protein Without the Meat
Plant-Based Protein Powders
As a vegan, getting enough protein in your diet is essential. While beans, nuts, and seeds are all great sources, protein powders provide an easy way to add extra protein to your day. The two most popular vegan protein powder options are:
- Pea protein powder: Made from yellow peas, pea protein powder contains all nine essential amino acids your body needs. Look for a powder with at least 20 grams of protein per scoop. Pea protein has an earthy, nutty flavor and works well in smoothies.
- Rice protein powder: For those sensitive to peas, rice protein powder is a good alternative. Made from brown rice, it’s naturally gluten-free and hypoallergenic. However, rice protein lacks certain amino acids, so you may need to combine sources to get a complete protein. Rice protein has a mild flavor and can be added to oatmeal, yogurt or juice.
No matter which you choose, aim for 2-3 scoops per day which provides 40 to 60 grams of extra protein to support muscle health and weight gain. Be sure to start with 1/2 to 1 scoop at first to allow your body to adjust, and always follow the directions on the product packaging.
While powder supplements are convenient, don’t forget that whole foods should make up the majority of your protein intake. A balanced diet with a variety of plant-based protein sources, healthy fats and complex carbs is the key to gaining weight in a sustainable way. So grab some hummus and crackers, a handful of nuts or a bean and avocado burrito and get snacking!
Meal Ideas and Snacks for Packing on the Pounds
To gain weight on a vegan diet, focus on calorie-dense meals and snacks. Some ideas:
Nut butters like peanut, almond and cashew butter pack 190-210 calories per 2 tbsp serving. Spread some on bread, bananas or celery for an easy snack.
Raisins, dates, apricots and other dried fruit are little sugar bombs, with 130 calories in just 1/4 cup. Add to oatmeal, granola or just eat by the handful.
Creamy avocados contain 240 calories and 20 grams of fat per average fruit. Mash one up on toast, make guacamole for dipping chips or add to a smoothie for a rich and satisfying drink.
Plant-Based Protein Powders
Vegan protein powders made from pea protein, rice protein or hemp protein offer 100-150 calories per scoop. Blend a scoop or two into a smoothie for an muscle-building snack.
Don’t skimp on healthy oils like olive, coconut or avocado oil. Each tbsp contains 120 calories and 14 grams of fat. Use liberally in salad dressings, stir fries, baked goods and smoothies.
Full-Fat Dairy Alternatives
Choose full-fat vegan milks, yogurts and cheeses which tend to be more calorie-dense than the low-fat versions. A cup of full-fat coconut milk contains 445 calories!
Eating several of these high-calorie vegan foods each day, in addition to your regular meals, will help you gain weight steadily over time in a healthy way. Be consistent and patient, and soon you’ll be packing on the pounds!
So there you have it, a vegan diet plan to gain weight fast filled with delicious plant-based foods. Don’t worry about counting calories or measuring portions, just eat until you’re full at each meal. Focus on eating a variety of foods, especially starchy and nutritious options like rice, beans, nuts, and avocados. Drink your calories too by adding protein shakes, nut milks, and fresh fruit smoothies. Gaining weight as a vegan is absolutely possible if you commit to eating more high-calorie, wholesome foods. Follow this guide and you’ll be on your way to achieving your weight gain goals in no time. Now get out there and start eating! You’ve got this.