Getting bigger on a vegan diet can be tough. But, with the right foods, you can gain weight and get the nutrients you need1. For example, a peanut butter and banana sandwich has 930 calories. It also has 35 grams of protein, 150 grams of carbs, 33 grams of fat, and 24 grams of fiber1.
This sandwich is a great mix of nutrients for building muscle1. If you want to get bigger for bodybuilding, recovery, or to stay healthy, this guide is for you. It will show you many high calorie vegan foods and meal ideas to help you achieve your goals.
Key Takeaways
- Discover nutrient-dense, high-calorie vegan foods to support weight gain and muscle growth
- Explore protein-packed nut butters, avocados, and calorie-rich plant-based grains
- Learn how to incorporate energy-boosting vegan snacks and nutrient-packed smoothies into your diet
- Understand the role of high-fat plant foods and weight gain supplements in a vegan bulking plan
- Discover strategies for meal planning and overcoming challenges of a high-calorie vegan lifestyle
Nutrient-Dense Vegan Protein Sources
Vegans looking to build muscle need good protein sources. Nut butters and avocados are great. They offer high-quality protein and lots of calories for your fitness goals.
Nut Butters and Avocados
Nut butters like peanut, almond, and cashew are full of plant-based protein and healthy fats. They also have a lot of calories for vegan muscle growth2. Just a few tablespoons add a lot of high-calorie vegan protein to your diet. Avocados are a superfood with creamy, healthy fats for vegans2.
Adding these nutrient-dense vegan protein sources to your meals and snacks helps meet your protein and calorie needs. This is for weight gain and muscle building32.
“Nut butters and avocados are two powerhouse plant-based foods that can significantly boost your calorie and protein intake as a vegan.”
| Nutrient-Dense Vegan Protein Sources | Nutritional Benefits |
|---|---|
| Nut Butters (Peanut, Almond, Cashew) | High in plant-based protein, healthy fats, and calories to support muscle growth. |
| Avocados | Excellent source of healthy fats, fiber, and a range of essential vitamins and minerals. |
A balanced vegan diet with nut butters and avocados gives you all the plant-based protein and healthy fats you need. This helps you reach your fitness goals23.
Related Article: Foods Rich in Creatine
Calorie-Rich Plant-Based Grains
Vegans looking to gain weight can find great help in calorie-dense grains. Nutrient-rich grains like quinoa, brown rice, and oats are full of complex carbohydrates. These carbs give you energy for a long time and help your muscles grow2. Quinoa, for example, has all 9 amino acids your body needs2.
These high-calorie vegan meals help you eat more calories. They also bring many health benefits from a plant-based diet.
Oats are a great choice for vegans because they are full of soluble fiber. This fiber can lower your cholesterol2. You can add oats to your breakfast, baked goods, or even savory dishes. This adds complex carbs and makes your meals more satisfying.
Plant-based weight gain means finding ways to eat more calories. These grains are a great starting point.
| Grain | Calories per Serving | Protein per Serving |
|---|---|---|
| Quinoa | 222 calories (1 cup cooked) | 8 grams |
| Brown Rice | 216 calories (1 cup cooked) | 5 grams |
| Oats | 307 calories (1 cup cooked) | 11 grams |
| Amaranth | 251 calories (1 cup cooked) | 9 grams |
| Sorghum | 246 calories (1 cup cooked) | 8 grams |
Eating these calorie-dense vegan foods helps you get more complex carbs for vegans. This supports your goal of gaining weight. A balanced vegan diet is important for healthy weight gain.
Energy-Boosting Vegan Snacks
As a vegan, eating high-calorie, nutrient-dense snacks can really help. They boost your energy and help your muscles grow4. These snacks are perfect for when you need a quick energy boost or to recover from a workout4.
- Trail mixes with nuts, seeds, and dried fruit are full of healthy fats, protein, and carbs. They keep you going all day4.
- Granola bars made with oats, nut butters, and plant-based proteins are easy to take with you. They’re great for building muscle4.
- Bean-based dips like hummus or black bean dip are packed with nutrients. They’re great with whole-grain crackers or veggie sticks4.
Adding these high-calorie vegan snacks to your diet can help you meet your energy and nutritional needs4. They support your fitness goals and keep you healthy4. By choosing these calorie-rich, plant-based snacks, you can energize your day4.
“Snacking on nutrient-dense vegan foods is a great way to boost your energy and support muscle growth without compromising your plant-based lifestyle.”
Nutrient-Packed Vegan Smoothies
Being vegan doesn’t mean you can’t be healthy and fit. High-calorie vegan smoothies are great for getting lots of nutrients and calories. They help you gain weight in a tasty way.
By mixing different nutrient-dense vegan shakes, you make smoothies that are full of good stuff. These calorie-rich fruit and veggie blends are very powerful.
Blending Fruits, Veggies, and Plant-Based Proteins
To make plant-based protein smoothies that are good for you, use lots of different ingredients. Start with greens like kale or spinach5. They have lots of vitamins and minerals but not many calories.
Add fruits like blueberries, strawberries, and cherries5 for sweetness and more nutrients.
To make your smoothies more filling, add things like nut butters, plant-based milk, and protein powder. Quinoa is a complete protein with all nine amino acids2. It’s great in smoothies. Flaxseeds and chia seeds also add healthy fats and fiber2.
| Nutrient-Dense Vegan Smoothie Ingredients | Nutritional Benefits |
|---|---|
| Kale | Packed with vitamins A, K, and C, along with antioxidants2 |
| Blueberries | Bursting with antioxidants, particularly vitamin C and anthocyanins2 |
| Spinach | Rich in vitamins A, C, and K, iron, calcium, and antioxidants2 |
| Nut Butters | Provide healthy fats and protein to support muscle growth2 |
| Plant-Based Milk | Low in calories and cholesterol-free, such as almond milk2 |
| Protein Powder | Boost the protein content of your smoothie2 |
Using different nutrient-packed vegan ingredients, you can make high-calorie vegan smoothies. They taste great and give you the nutrients and calories you need. Try new things and enjoy these nutrient-dense vegan shakes.
Plant-Based Weight Gain Supplements
For vegans wanting to get bigger, plant-based supplements can help. Vegan weight gain supplements like plant-based protein powders and vegan meal replacements are full of nutrients for muscle growth6. Adding these nutrient-rich vegan supplements to your diet can meet your calorie and nutrient needs for muscle growth7.
Plant-based weight gain supplements are great because they pack a lot of calories and protein. Vegan protein powders can be mixed into smoothies or shakes. This makes it easy to get more calories and nutrients7. High-calorie vegan meal replacements are also good for those who find it hard to eat enough whole foods7.
When picking plant-based weight gain supplements, look for ones with protein, healthy fats, and complex carbohydrates. These help with muscle growth, energy, and health. Good choices include pea protein, soy protein, and hemp protein powders, as well as nut butters, oats, and plant-based milk7.
Using vegan weight gain supplements with a balanced diet can help you grow muscle and get bigger. This mix of supplements and a good vegan diet is a smart way to reach your fitness goals67.
High-Fat Plant Foods for Vegans
For vegans wanting to gain weight and build muscle, high-fat vegan foods are key. Calorie-dense plant-based fats in avocados, coconut, and nuts are full of nutrient-rich healthy fats. These can help you reach your vegan weight gain goals.
Coconut, Avocados, and Nuts
Coconut is a top high-fat vegan food with lots of calorie-dense plant-based fats. It has MCTs that help you eat more and boost your metabolism7. Avocados are full of monounsaturated fats that make you feel full and help with healthy weight gain7. Nuts offer protein, fiber, and healthy fats to help you gain vegan weight7.
| Nutrient-Rich High-Fat Vegan Foods | Calorie Content per 100g | Key Benefits |
|---|---|---|
| Coconut (meat, oil) | 354 calories | High in medium-chain triglycerides (MCTs) to support metabolism and weight gain |
| Avocado | 160 calories | Rich in monounsaturated fats to promote feelings of fullness and healthy weight gain |
| Nuts (almonds, walnuts, cashews, etc.) | 500-650 calories | Provide a blend of protein, fiber, and healthy fats to fuel vegan weight gain |
Adding these high-fat vegan foods to your diet boosts your calorie-dense plant-based fat intake. This supports your vegan weight gain goals7. A balanced vegan diet with high-fat plant foods can help you meet your fitness and physique goals7.
Meal Planning for Calorie-Dense Vegan Diets
For vegans wanting to gain weight and build muscle, meal planning is crucial. You need to eat calorie-dense, nutrient-rich plant-based foods every day. Try making big batches of high-calorie vegan dishes like curries, stews, and casseroles.
Pair these with calorie-rich sides like roasted potatoes, quinoa, and avocado. Meal prepping these calorie-dense vegan meals helps you meet your calorie and nutrient needs for weight gain8.
When planning vegan meals for weight gain, choose nutrient-dense, high-calorie ingredients. Think nut butters, seeds, dried fruits, and healthy fats like avocado and coconut. Add these to smoothies, oatmeal, or bake into snacks8.
Creating a vegan bulking diet is simple. Make big batches of calorie-dense vegan recipes like lentil or bean stews, nut-based curries, and quinoa-vegetable fried “rice”. These nutrient-rich vegan meal prep options can last all week, helping you meet your calorie needs8.
| Calorie-Dense Vegan Meal Ideas | Calories per Serving |
|---|---|
| Lentil and Sweet Potato Curry | 375 calories |
| Roasted Vegetable and Quinoa Bowl | 450 calories |
| Peanut Butter and Banana Oatmeal | 500 calories |
| Vegan Burrito Bowl with Tofu and Avocado | 600 calories |
By adding these high-calorie vegan meal ideas to your diet, you can meet your calorie and nutrient needs. This supports vegan weight gain and muscle building8.
Challenges of a High Calorie Vegan Foods Diet
Switching to a high-calorie vegan diet for weight gain has its own hurdles. You might face low appetite, stomach issues, and missing out on nutrients9. To beat these, try adding calorie-rich foods, smoothies, and supplements. Also, adjust your meal times and amounts to meet your muscle-building needs.
Boosting your appetite is a big challenge. Eating foods like nut butters, avocados, and high-fat grains can make you feel full. Also, try vegan smoothies and supplements to hit your calorie targets.
Dealing with digestion problems from more calories and fiber is key. Slowly add more fiber, drink plenty of water, and use digestive helpers or probiotics9. Eating at regular times and controlling portions helps your body adjust to more calories.
