Vegans may struggle to get enough calories for weight growth. With a range of nutrient dense plant based diets vegan weight growth is possible. We look at ten high calorie vegan meals that might help you gain weight by supplying nutrition and energy.
1. Nuts And Nut Butters
Due to their high calorie content nuts and nut butter are great for vegan weight gain diets. Almonds, cashews , peanuts and butter are high in healthy fats, proteins and minerals. Nuts and nut butter are high in calories making them a great snack or dinner item.
Eating nuts and nut butter has health advantages beyond calorie consumption. They contain heart and brain healthy omega 3 and omega 6 fatty acids. They also contain fiber which improves digestion and stabilizes blood sugar essential for health.
2. Avocado
Avocado is another excellent high calorie vegan weight gain meal. This luscious fruit has beneficial monounsaturated fats which provide calories and health benefits. Avocado also adds potassium vitamin E and folate to salads, sandwiches and smoothies increasing calorie consumption.
Avocados are good with savory and sweet recipes. They add richness and flavor to toast spaghetti sauce and smoothies while helping you gain weight healthily.
3. Quinoa
Quinoa, a gluten free grain with high protein and nutritional value is ideal for vegans trying to gain weight. Unlike other grains Quinoa provides all nine necessary amino acids making it a complete protein supply for muscle development and repair.
Quinoa contains protein complex carbs, fiber vitamins and minerals including magnesium iron and zinc. These nutrients boost energy and wellness. Quinoa in salads, stir fries and grain bowls adds calories and minerals.
These high calorie vegan meals may help you gain weight while providing critical nutrients. To gain weight balance your calorie intake with regular exercise and heed your body hunger and fullness signals. Vegan diets may help you lose weight with proper planning and tasty plant based foods.
4. Coconut Products
Coconut products are high in healthful fats and calories making them useful in a vegan weight gain diet. Coconut oil coconut milk and shredded coconut may be used in curries, soups , baked products and desserts.
Coconut oil is abundant in calories and contains medium chain triglycerides MCTs which the body swiftly metabolizes for energy. Increasing coconut oil in cooking or baking boosts calories without increasing bulk. Grated coconut flesh makes coconut milk a creamy substitute for dairy milk and adds flavor and calories to recipes.
Recipes using shredded coconut include texture sweetness and healthful fats and calories. Shredded coconut tastes excellent over cereal smoothies and baked goods and helps you gain weight in a tasty manner.
5. Dried Fruits
Dried fruits are handy snacks for vegans looking to enhance their calorie intake. Dates raisins figs and apricots dehydrate increasing their calorie density.
Dried fruits are great for on the go snacking due to their mobility and shelf life. They may be eaten alone or in energy bars, trail mixes or oatmeal cookies. For sweetness and depth dried fruits may be rehydrated in tagines or pilafs.
Due to their natural sugar content dried fruits are calorie dense and should be eaten in moderation. Try unsweetened varieties to cut sugar. You may boost your calorie intake while enjoying the natural sweetness and nutritional advantages of dried fruits by eating a variety.
6. Plant Based Oils And Spreads
A vegan diet for weight gain must include plant based oils and spreads for their healthful fats and calories. Olive canola and flaxseed oils include monounsaturated and polyunsaturated fats which enhance heart health and give concentrated energy.
Plant based spreads like hummus tahini and vegan butter add flavor and calories to meals and snacks. Chickpea and tahini hummus is a creamy dip with raw veggies crackers sandwiches and wraps. Tahini, a sesame seed paste, adds richness and depth to salads, sauces and desserts.
Vegan butter alternatives from vegetable oils are dairy free for toast baking and cooking. Vitamin D and B12 essential for vegan health are commonly added to these spreads. Plant based oils and spreads increase calorie intake while improving nutrition and taste.
7. Vegan Protein Powders And Meal Replacement Shakes
Vegans looking to boost their protein and calorie intake may use protein powders and meal replacement smoothies. These powdered supplements are made from peas rice hemp or a combination of plant proteins.
Powders may be added to smoothies, drinks and baked products to add protein and calories quickly. Meal replacement shakes provide a balanced mix of protein fats, vitamins , carbs and minerals in a ready to drink form.
Choose vegan protein powders and meal replacement shakes without additives, sweeteners or excessive sugar. Select vitamins and minerals to suit your dietary requirements and encourage healthy weight growth.
8. Fortified Plant Based Milks
Fortified almond soy and oat milk may provide plenty of calories, vitamins and minerals for vegans. Dairy free alternatives are typically enriched with calcium vitamin D B12 and vitamin A to simulate cow milk.
Fortified plant based milks give nutrition and a creamy mild taste to sweet and savory meals. They may replace dairy in smoothies cereal coffee and baked goods making it easy to satisfy your nutritional requirements and enhance your calorie consumption.
Fortified plant based milk should be unsweetened to reduce sugar. Check the ingredients to ensure the product does not contain artificial additions or preservatives. Fortified plant based milk is nutritious and versatile supporting healthy weight growth.
9. Energy Dense Snacks And Treats
Energy dense snacks and sweets may help vegans gain weight by supplying calories and nutrients quickly. Foods like energy bars, granola bars, trail mixes and vegan sweets may boost calorie consumption between meals or after an exercise.
To enhance nutrition choose energy and granola bars prepared with nuts seeds, dried fruits and whole grains.
Choose goods with a mix of protein carbohydrates and healthy fats and avoid those with too many added sweets or chemicals.
Homemade or store bought vegan cookies muffins and cakes may be eaten occasionally to enhance calorie intake. Try recipes using nut flour coconut oil and natural sweeteners to make healthy tasty sweets that support your weight gain objectives and please your sweet appetite.
10. High Calorie Vegan Smoothie Ingredients
Smoothies are adaptable to your tastes and nutritional demands. High calorie vegan ingredients may make filling and nutritious smoothies for weight gain. Nut butter avocados coconut milk oats and protein powders are high calorie vegan smoothie components. These ingredients give smoothies rich creaminess and calories while supplying healthy fats, protein and carbs.
A high calorie vegan smoothie is made by blending ingredients with water plant based milk or juice until smooth. Try dates with maple syrup or agave nectar to add taste without sacrificing nutrients.
Try various combinations of fruits vegetables nuts seeds and other high calorie vegan foods to make delightful smoothies that boost weight gain and nutritional intake.
Conclusion
High calorie vegan meals might help you gain weight while staying plant based. There are many tasty and healthy ways to support your objectives from nuts and legumes to coconut products and fortified plant based milks. You may lose weight and get the nutrients you need by eating nutritious meals, keeping hydrated and responding to your body’s hunger and fullness signals. See a doctor or nutritionist to ensure you fulfill your dietary requirements and make healthy choices.
