Add calories to meals through soy garnishes, as well. You can find soy cheese, soy milk, or soy sour cream at your grocery store.
Use these products to add calories to salads, baked potatoes, tacos, or granola without filling yourself up. Increase your carbohydrate intake. You may have heard that people trying to lose weight often cut carbohydrates out of their diet entirely. Research suggests, though, that low-carb diets are effective largely because they result in lower calorie consumption. To gain weight, include carbohydrates like rice, pasta, quinoa, and whole-wheat breads in your diet. Eat six mini-meals throughout the day.
If you get full quickly, you might have trouble getting enough calories through three square vegan meals. In that case, eat six smaller meals spread evenly throughout the day. You don't have to eat to the point of feeling stuffed, but small, frequent meals will result in higher calorie consumption throughout the day. Snack often. Even between your small meals, you can take in calories by eating small, nutrient-rich snacks designed to fuel the body. A spoonful of peanut butter, a protein bar, a cup of granola, or a handful of kale chips won't fill you up, but they'll help you gain weight.
Method 2. Begin with the vegan guidelines for weight gain. The vegan and vegetarian diets are quite similar, though the vegetarian diet allows a little more flexibility. As such, a vegetarian should follow all the advice given for vegans attempting to gain weight, alongside suggestions that incorporate dairy into the diet.
Try to consume 3, calories more than needed to maintain your weight every week. This will result in a weight gain of about 1 pound per week. Eat calorie and protein-rich foods like beans, nuts, peanut and almond butters, soy products, and so on to replace the role of meat in your diet. Eat multiple smaller meals to help you consume enough calories to gain weight, and snack often.
Increase the amount of egg protein in your diet. If your diet allows dairy and eggs, you should take advantage of the calories and protein available in these products. While eggs are quite rich in protein, eating too much yolk can cause your cholesterol to rise to dangerous levels. Egg whites, on the other hand, are healthy and protein-rich in any amount. For example, stuff an egg-white omelet with beans, cheese, chopped tomatoes, onions, and bell peppers, then top it with sour cream, salsa, and avocados.
Garnish meals with dairy products. Just as with a vegan diet, you can add calories to your meals by adding nuts, fruits, and other calorie-rich garnishes to your salads and other meals. However, if your diet allows dairy products, you can opt for regular sour cream and cheese instead of the soy substitutes used by vegans. Cheese, sour cream, butter, and other dairy products are high in saturated fats, so they should be consumed only in moderation. Too much of these foods can lead to heart problems down the line.
However, just one ounce of shredded cheese might add calories to a baked potato, omelet, or salad! Two tablespoons of sour cream will add 60 calories to your cup of vegetarian chili. Snack on dairy products. Cheese should be approached with some wariness. While cheese is linked with obesity and heart disease, it's also a key component of the incredibly healthy Mediterranean diet.
Avoid unhealthier cheese like cheddar and Swiss, and look for healthier cheeses like goat cheese, feta, and mozzarella are lower in calories, and can be eaten as a light snack for a calorie boost.
Cottage cheese is a popular snack that adds a good deal of protein to your diet without posing a potential health risk. Yogurts are also a popular snack option, but avoid yogurts that add a lot of sugar through flavoring. Instead, choose a plain or Greek yogurt and flavor it with fresh fruits. Consider including fish in your diet. Like chicken, fish is a lean meat that adds calories and protein to your meals. Human bodies can't produce the omega-3 fatty acids found in fish, but these acids help build muscle mass, increasing weight without adding flab.
The American Heart Association recommends eating fish at least twice a week, and emphasizes the following fish: Mackerel Lake trout Herring Sardines Albacore tuna Salmon. Support wikiHow and unlock all samples. Exercise Basics to Gain Weight as a Vegetarian.
Vegetarians can gain weight by choosing energy-dense foods such as nuts, beans, and cheese. Not Helpful 0 Helpful 3. It is not recommended to gain weight too quickly. Ask for a referral to see a registered dietitian to help you meet your weight gain goals safely. Not Helpful 0 Helpful 2. Foods that are energy dense will make you gain weight. The more calories they have, the more they will make you gain weight. Not Helpful 2 Helpful 3. Nuts are an excellent way to gain wait for vegetarians. They are nutrient- and calorie-dense, and they taste great!
Black beans, for example, pack calories and 15 grams each of protein and fiber in 1 cooked cup grams Legumes are also generally high in important vitamins and minerals, including folate, magnesium, iron, zinc and potassium Try adding beans to vegan meatballs or burgers, as well as salads, soups, casseroles, dips and spreads.
Legumes — which range from lentils to black beans — are high in calories, protein and fiber, as well as many important vitamins and minerals.
Sweet potatoes are a popular starchy vegetable favored for their vibrant color, delicious flavor and stellar nutrient profile. One cup grams of cooked sweet potato contains calories and 6.
A single serving can also knock out your entire daily needs for vitamin A — and give you ample vitamin C, manganese , potassium and vitamin B6 Sweet potatoes are high in calories, fiber, vitamins and minerals and can be prepared in many different ways.
Vegan smoothies are a quick and convenient way to get a concentrated dose of calories in a single serving. If you use a nutritious source of protein like vegan protein powder or soy yogurt, you can maximize the potential health benefits. Nut butter, dried or fresh fruits, avocados, almond milk, coconut oil and seeds are all excellent add-ins for a nutritious, calorie-dense smoothie.
Drink your smoothie between or after meals instead of as a meal replacement to maximize your calorie consumption and support weight gain. Vegan smoothies are an easy way to increase your calorie and nutrient intake. For best results, blend a few high-calorie ingredients with a good source of protein.
Rice is a cost-effective, versatile and calorie-dense carbohydrate that can promote gradual weight gain. It also provides a bit of extra protein and fiber, in addition to several important vitamins and minerals. One cup grams of cooked brown rice gives calories alongside 5 grams of protein and 3. Rice can also be cooked ahead of time and refrigerated for use for several days.
While opinions differ on how long you can safely store rice, recommendations range from a few days to a week. Rice, which is high in calories, also offers protein, fiber, vitamins and minerals. It can be combined with a good source of protein and enjoyed as part of a nutritious snack or meal. Coconut oil has garnered significant attention in the health world thanks to its beneficial effects on everything from cholesterol levels to brain function 17 , In fact, a 1-tablespoon ml serving of coconut oil packs calories and Coconut oil is easy to use and can be swapped for most other fats and oils.
It can also be mixed into smoothies or added to sauces and dressings. High in fat and calories, coconut oil is associated with numerous health benefits. Plenty of high-calorie, nutrient-dense vegan foods can make gaining weight easy and fast. Incorporating these foods into your meals and snacks can boost your calorie consumption and promote weight gain. Be sure to combine these foods with other nutritious ingredients — including fruits, veggies, proteins and whole grains — for a healthy, well-balanced diet.
Vegan diets have received an increasing amount of attention in recent years. This article looks at what vegans eat and why people choose to eat this…. This is a detailed article about what you can do to gain weight. These methods work fast, and will improve your health and appearance at the same time. It is very important to eat nutritious foods on a vegan diet. Here are 11 foods and food groups that healthy vegans eat and love.
Many people need to gain some weight or build muscle. Here are the 18 best foods to gain weight quickly, without harming your health. You have underlying hormonal imbalances. You aren't eating enough. You're drinking your calories. You have hidden food sensitivities. You don't have healthy gut flora. You are consuming too many vegan desserts. You are ignoring portion control. You are consuming too many calories. You're missing out on important vitamins and nutrients.
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