Eating plant-based food provides us with many other essential nutrients, including vitamin C, fiber, etc. The vegan diet will provide lots of nutrients, including protein and healthy fats, that can aid in healthy weight gain while providing other elements of your well-being.
However, there are protein-rich vegan options also, and they are free of the harmful fats or negative health consequences that come when products are derived from animals. Let us discuss in detail how to gain weight as a vegetarian woman and what is vegetarian diet to gain weight quickly!
What Is A Vegan Diet?
A vegan diet is an aspect of the vegan principle that aims to avoid consuming any food made from animals to stop contributing to their abuse and harm. When it comes to food, that means no fish, meat, eggs, dairy, or meat, but it still gives us a wide variety of fruits, vegetable grains, legumes, nuts, and various products. To create your own hourglass figure diet plan, you must first understand the nutritional value of each food.
How To Gain Weight On A Vegan Diet?
There is no such stuff as a perfect solution. Everyone is different, and it is important to know the current and anticipated consumption of calories, metabolic rate, and perfect body shape before deciding how to approach gaining weight as a vegetarian.
Tips On How To Gain Weight On A Vegan Diet
These tips will help us figure out the best methods by which we can maximize the amount of weight we gain by following the vegan diet.
Get Enough Calories
Although it may sound similar to a broken record, the most important factor in gaining pounds is to consume calories. One simple way to do this is to make sure that we consume the greater calories that we use. And you can use fitness and diet to accomplish this.
Understanding the calorically dense food groups is crucial! Consuming large amounts of vegetables and salads, though healthy, will not provide the energy we require to put on weight.
Of course, it is important to continue eating these healthy food items, but more calorific dense foods should supplement them.
Increase Your Food Intake
If you’re trying to lose weight, try to think about being bigger! It doesn’t mean eating three pizzas in a single night; however, it takes advantage of those healthy fats and proteins, such as avocados, beans, tofu, and many more.
Gena Henshaw, the author of “The Full Helping’, suggests an increase of 50 percent in food size as a good place to start. It will increase in the course of. For example, instead of eating a sandwich at lunch, consider eating a sandwich and half.
Snacking can be your best friend. Between meals, snack whenever you can on calories-rich food items. Snack bars rich in seeds, nuts, and oats are a good alternative, as are nutrient-rich smoothies containing nut butter and fruits
Nuts are a varied food group with high-calorie content. They’re also chock-full of vitamins and minerals.
Walnuts, for instance, contain more than 185 calories in a single 28-gram portion and contain essential omega-three fatty acids, which are beneficial for heart and brain health.
Brazil nuts are great sources of selenium, which is vital to develop a strong immune system and numerous other bodily processes. Try adding little crushed, mixed nuts into your oatmeal for a healthy, nutritious breakfast!
Avocados are known for their smooth texture and delicious mild flavor. They also have a dazzling nutritional profile that can aid in healthy weight gain by providing high amounts of heart-healthy fats and fiber. Just one avocado is averaging three hundred calories.
It also boasts 13.5 grams of fiber and nearly thirty grams of fat. Avocados also contain micronutrients, such as vitamin C, folate pantothenic acid, folate, and potassium.
Half an avocado can be added to your green smoothie. Spread one slice of sprouted bread with it, or cube it to use in salads or omelets.
Banana milkshakes are not just easy to prepare, it aids in achieving your weight loss goals. Banana shakes are among the healthiest and highest-calorie food items.
Add a few almonds, and you’ll get an ideal meal replacement. If you are a gym member, include a scoop of protein shakes. For guaranteed results, try our simple 7-day protein shake diet plan that helps in weight loss.
Quinoa is a nutritious pseudo-grain rich in fiber, protein, and other nutrients that your body requires. It’s also high in calories, with 220 calories, 8 grams of protein, and 5 grams of fiber in one cup of 185 grams of cooked Quinoa.
Quinoa is among the only plant-based, complete protein sources, which means that it has nine important amino acids. 4 Trustworthy Source.
Quinoa also provides a significant quantity of manganese, magnesium, copper, phosphorus, and folate. It is a delicious meal and can be incorporated into salads, soups, and stews to increase calories.
Rice is an affordable and versatile carbohydrate that can aid in gradual weight loss. One cup of 195 grams of cooked brown rice offers 216 calories along with the protein of 5g and 3.5 grams of fiber. Rice also offers a little added protein and fiber and a host of vital minerals and vitamins.
Iron, copper, potassium, phosphorous, and Niacin are abundant in this vegetable. It is possible to combine rice with protein to make a quick lunch at-the-go.
Rice may be securely stored, despite differing perspectives on how long it should be kept. The recommended storage time ranges between a few days and one week. Rice can be planned and kept refrigerated for up to a week.
They are one of the well-loved starchy vegetables, appreciated for their vibrant flavor, color, and remarkably high nutritional profile. They’re packed with calories, fiber, phytonutrients, vitamins, minerals, and polyphenols.
One cup of 200 grams of sweet potato, cooked is packed with 180 calories and 6.5 grams of fiber. A single serving of sweet potato can eliminate your daily requirements for vitamin A.
It can also offer plenty of vitamins C and manganese, potassium, and B6. Try this delicious orange root vegetable that is baked, roasted, cooked, or mashed.
Vegan smoothies can be fast and efficient to consume the most calories in one serving. If you use a healthful source of protein, such as vegan protein powder and soy yogurt, you’ll be able to increase the health benefits.
Nut butter, fresh or dried fruit, avocados, fruits coconut oil, almond milk, and seeds are all fantastic additions to making a nutritious and high-calorie smoothie. These are some vegan foods to gain weight!
Instead of using your smoothie as a meal replacement, drink it between or after meals to increase your calorie intake and aid weight gain.
Dried fruits are a fantastic option to increase calories and vitamins, minerals, and antioxidants.
The exact nutritional content may differ according to the type of fruit, which ranges between prunes — which contain 209 calories per 1/2 cup, 87 grams -and raisins, which have 247 calories per half-cup 83 grams 9, 10.
Research suggests that dried fruits are high in antioxidants and fiber and contain micronutrients three times as concentrated as fresh fruit 11 Trusted Source, 12 Trusted Source.
Since dried fruit is packed with naturally occurring sugars, it’s recommended to mix it with a protein source to reduce the effects it could have on blood sugar.
Mix your dried fruit and coconut yogurt to make an energy-rich breakfast, or combine it with nuts and seeds to make a delicious trail mix. It can also be found in protein shakes.
Incorporate More Egg Protein Into Your Diet.
If you can consume eggs and dairy, you should take advantage of the protein and calories they provide. Although eggs are rich in protein, having too many yolks may raise cholesterol.
When eaten in moderation, egg yolks are nutritious. However, consuming more than one egg per day is not recommended. Egg whites, on the contrary, are nutritious and high in protein in any amount.
You can remove the egg yolks or purchase liquid egg whites at the supermarket to prepare eggs that are high in calories, protein, and vitamins.
Vegan Meal Plan
|Day 1||Grain toast
Banana or smoothies
|¼ cup non-salted almonds||Salad and seeds||Nuts||Sweet potatoes|
|Day2||Smoothie||Nuts||Superfood Buddha bowl||Nonsalted almonds||Mixed greens with tomato basil pasta|
|Day3||Smoothie||Non-salted almonds||Superfood Buddha bowl||Coconut milk yogurt with no sugar||Vegan tacos lacking beef with mixed greens|
|Nuts||Superfood Buddha bowl||Coconut milk yogurt with no sugar||Vegan chickpea curry|
|Nuts||Superfood Buddha bowl||Coconut milk yogurt with no sugar,
10 unsalted almonds. One peach
|Black bean salad
|Day 6||Smoothie||Medium apple
1 ½ tbsp. Peanut butter
|Nuts||Quinoa avocado salad|
|Day 7||Grain toast
|Un-salted almonds||Chickpea & quinoa Buddha bowl|
Frequently Asked Questions
Can you gain weight as a vegan! If you’re in the mood for sweets, try eating dark chocolate bars. If you’re a person with oily dairy, you’ll benefit from sweet curds, paneer, etc. The recommended diet should be 1770 kilograms.
You can gain up to 3-5 kilograms if you stick to your diet for a month. Fast and junk meals should be avoided. Processed foods and a lot of sugar are not good for you. Beware of eating red meat with fatty fats. Leave Alcohol, and smoke. Gaining weight on vegetarian diet is definitely possible!