How Can A Vegan Gain Weight?

How Can A Vegan Gain Weight

How Can A Vegan Gain Weight?

Hey there, fellow veggie lover! Ever felt like the only way to gain weight was by feasting on steaks and downing milkshakes? Well, I’m here to bust that myth!

Yes, the vegan journey can seem like a skinny road, but let’s navigate it together. Ready to bulk up, the plant-based way? Let’s go!

1. Nuts and Nut Butters: Nature’s Tiny Calorie Bombs

Who needs a protein bar when you’ve got nuts? Remember the last time you had a handful of almonds or walnuts? Not only did they taste delicious, but they’re also calorie-packed wonders. And hey, who can resist some creamy almond or peanut butter on toast? But here’s the catch: go for the natural ones without those sneaky sugars or oils. Think of them as little energy-filled pockets.

Why we love them? Because they’re small, snackable, and super versatile. From salads to smoothies, there’s a nut for that!

2. Avocado: Nature’s Butter

Ever met someone who doesn’t love avocados? Me neither. With their creamy texture and rich nutrients, they’re basically nature’s gift to vegans. A single avocado gives you a punch of fiber, good fats, and a ton of other micro goodies.

Pro tip: Ever tried avocado on toast with a sprinkle of salt and chili flakes? It’s a game-changer!

3. Quinoa: More than Just a Fancy Rice

Quinoa’s not just a hipster food trend. This little grain (okay, pseudo-grain to be exact) is a vegan powerhouse! It’s one of those rare plants that gives you all the essential amino acids. So next time someone asks where you get your protein, you know what to say.

Recipe idea: How about a quinoa salad with some cherry tomatoes, black beans, and a tangy lemon dressing? Trust me; you’ll thank me later!

4. Tahini: Middle Eastern Gold

Sesame seeds transformed into a delicious, creamy paste? That’s tahini for you! It’s not just for hummus. Drizzle it on salads, sandwiches, or even your morning toast.

Did you know? Apart from being calorie-dense, tahini’s also rich in some good stuff like vitamins and minerals.

5. Olive Oil: Liquid Gold

The Mediterranean diet swears by it, and so should you! A drizzle here, a splash there, and bam – you’ve added a flavorful punch of calories. Plus, those monounsaturated fats? Super healthy for your heart.

Let’s get creative: Mix it with some chopped garlic, lemon juice, and a pinch of salt – voila, you have a dressing ready!

6. Dried Fruit: Nature’s Candy

Who needs gummy bears when you’ve got raisins and apricots? Dried fruits aren’t just sweet treats; they’re bursting with nutrients and calories. But, balance it out! Pair them with some protein to keep those energy levels steady.

Snack hack: Mix them with nuts for a quick trail mix. It’s the ultimate on-the-go snack.

7. Legumes: The Mighty Beans

Beans, lentils, chickpeas – the vegan trifecta! Not only are they protein-packed, but they also come loaded with vitamins, minerals, and – you guessed it – calories.

Fun fact: Ever heard of aquafaba? It’s the water you get from a can of chickpeas, and it whips up like egg whites. Vegan meringue, anyone?

8. Sweet Potatoes: More Than Just Fries

Golden, delicious, and oh-so-versatile. Be it roasted, mashed, or grilled; sweet potatoes are a calorie-rich delight. And let’s not even get started on their vitamin content.

Cooking tip: Dice them, roast with some olive oil, sprinkle some rosemary – and enjoy!

9. Smoothies: Drink Your Calories

Why chew when you can drink your calories? Vegan smoothies can be a delicious mash-up of fruits, nut butters, seeds, and even avocados.

Blend it up: Throw in some spinach, vegan protein powder, banana, almond milk, and peanut butter. Delicious and nutritious!

10. Rice: The Old Reliable

Simple, satisfying, and so easy to bulk up on. Pair it with some veggies, tofu, or legumes, and you’ve got a hearty meal.

Storage tip: Got leftovers? Cool your cooked rice quickly and refrigerate. Use within a day or two for the best experience.

11. Coconut Oil: Tropical Treasure

Not just great for your skin and hair, but coconut oil is a calorie-rich wonder for your diet too. Its unique medium-chain triglycerides can even give your metabolism a little boost.

Usage idea: How about sautéing your veggies in it or adding a spoonful in your morning coffee?

Wrap-Up: Vegan Weight Gain Made Easy!

There you have it, folks! Veganism isn’t just about salads and green juices. With these calorie-packed foods, you can bulk up while staying true to the plant-based path. Remember, it’s all about balance, variety, and enjoying the journey. Happy eating! ❤️

Final Thoughts

Gaining weight on a vegan diet is all about embracing nutrient-dense foods and maintaining a balanced approach to eating. With commitment and knowledge, you can achieve your weight goals without compromising your vegan values. Here’s to health, happiness, and some extra healthy pounds!


Is it hard to gain weight on a vegan diet?

Not at all! With the right choices, you can bulk up just as effectively. Prioritize calorie-dense foods, eat more frequent meals, and ensure you’re getting enough protein.

What about vegan protein powders?

Absolutely! Vegan protein powders, like those made from pea, hemp, or rice, can be a great supplement, especially post-workout.

Can I overdo it with the olive and coconut oils?

Both are great sources of calories, but moderation is key. It’s essential to keep a balanced fat intake and not over-consume any single type.

How do I track my calories and nutrition as a vegan?

There are many apps and tools available to help track food intake. Apps like MyFitnessPal, Cronometer, or Yazio can be tailored to fit a vegan diet and ensure you’re hitting your nutritional targets.

Is it crucial to balance protein, carbs, and fats?

Absolutely. While gaining weight is often about a calorie surplus, the balance of macronutrients is vital for overall health and muscle growth.

I’ve heard soy is good for weight gain. Is that true?

Soy products, like tofu and tempeh, are not only protein-rich but can also be a good calorie source. Incorporate them into your meals for variety and nutrition.

Is whole wheat pasta a good choice for weight gain?

Yes, whole wheat pasta is more nutritious and offers a dense calorie source. Plus, the added fiber helps with digestion.

Can I include vegan desserts for weight gain?

Of course! But focus on healthier dessert options. Think desserts made with dates, nuts, avocados, or cocoa. Remember, it’s not just about calories, but the quality of those calories.

What beverages are good for vegan weight gain?

Nut milks (almond, cashew, etc.), smoothies, and juices can add to your calorie intake. However, avoid sugary drinks or overly processed options.

Any advice on vegan meal prepping for weight gain?

Plan your meals around calorie-dense staples like rice, pasta, quinoa, and legumes. Prepare in batches, and store in portioned containers. Always have snacks like nuts or dried fruits on hand.

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