Looking for the best high calorie veg foods for weight gain?
If you are hoping to gain weight on a plant based diet, you may be wondering just how you can do it. Some people struggle with gaining weight on plant based diet while others don’t seem to have much trouble at all.
Do you wish to stay healthy while at the same time meeting your desired weight on a vegan diet, then this post is for you. Let’s have a look at these great food options to consider, so you can hit your desired numbers!
High Calorie Veg Foods For Weight Gain
Getting healthy and meeting your target weight on a plant based diet is not as difficult as you think. Be sure to include these foods in your diet to gain weight safely and effectively.
1. Nuts
Filling and calorie-dense, nuts are an excellent addition to a plant-based diet. These are also easy to eat – you can consume them on their own or turn them into nut butters as a sandwich spread.
Most nuts are high in calories, while being very healthy and nutritious, too. For instance, a serving of walnuts – about an ounce – should give you 185 calories. It also has 4 grams of good quality protein, as well as fiber.
Among the other best types of nuts to help you gain weight are cashews, pecans, almonds, and macadamia nuts.
Moreover, you can easily turn these into nut butters with a good food processor. Simply spread nut butter to your sandwich or add it to your smoothies or use as a dip for your vegetable sticks.
2. Quinoa
A great substitute to rice, quinoa is a pseudo-grain that’s packed with fiber, protein and calories. One cup or a serving of quinoa has 222 calories and a whopping 8 grams of quality protein. It is also a complete protein. This means that it has all the 9 essential amino acids.
Among the other nutrients in quinoa are magnesium, copper, folate, manganese and phosphorus. You can consume quinoa as your main meal or as a side dish. You may also want to add it to your stew or salad for more calories.
3. Avocado
Avocados may not have much flavor but you can instantly transform these fruits from bland to flavorful. You can add salt or season it with lime for that delightful taste.
A single avocado provides as much as 322 calories and 30 grams of “good” fat. It also has other important nutrients including pantothenic acid, potassium, folate, and vitamin C.
This is a healthy addition to your morning smoothie, salad, or as a spread on your toast. If you wish, you can make guacamole with avocado, which is a fantastic add-on to your burrito or dip for quesadilla.
4. Olive Oil
When making salads or drizzling oil on vegetables, olive oil is a great option to consider. It is rich in monounsaturated fats, which help promote heart health.
This type of fat is great for boosting your HDL or “good” cholesterol, which then reduces your blood sugar level. If you suffer from Type 2 Diabetes, this is a great type of oil to use.
Moreover, you can count on the high antioxidant level that olive oil brings. These are beneficial compounds helpful for preventing oxidative stress and cell damage. Thus, it can minimize your risk of chronic ailments.
A tablespoon of olive oil has 119 calories and 13 grams of good fat. Drizzle a tablespoon over steamed vegetables, make salad dressing with it, or use it as a dip for your toast.
5. Tahini
If you are fond of Middle Eastern or Mediterranean cuisine, then Tahini is a fine choice to consider. It is a rich and creamy dip made from ground and toasted sesame seeds, which then turns into a paste.
It is rich in several nutrients such as healthy fats, fiber, and protein. Only a tablespoon of tahini gives you 88 calories – and of course, you can use more, especially when making your favorite homemade hummus!
You can add tahini to your wraps, salads, and sandwiches. If you wish, you can even make a dressing with it and serve over cooked vegetables.
6. Rice
When it comes to cheaper options for high calorie veg foods for weight gain, one of your best options is rice. Not only is it inexpensive but it is also packed with calories and carbohydrates for your weight gain goals.
A cup of brown rice (cooked) has up to 216 calories, as well as 5 grams of quality protein and 3 grams of fiber. It also has other vitamins and minerals – more nutrients than what you can get from white rice. Some of these nutrients include niacin, phosphorus, selenium, manganese, and magnesium.
Best of all, you can add other ingredients to rice to make it even more calorie-rich. Add some tofu, vegetables, and legumes, and this makes rice more nutritious and richer in flavor.
7. Dried Fruit
An easy add-on to your trail mix or a fun snack to have anywhere you may be, dried fruit is nutritious and full of flavor. It is loaded with antioxidants, minerals, vitamins, and calories.
Depending on the type of dried fruit, you can get between 200 calories to over 300. But do keep in mind that dried fruit is loaded with sugar. So, if you are trying to regulate your blood sugar levels, then you should make it a point to keep your intake to a minimum.
You can easily add dried fruit to your cereal, breakfast oats, or yogurt. If you like a quick way to incorporate it into your daily diet, simply toss a few pieces into your protein shake, and this makes your drink even more flavorful.
8. Legumes
Whether these are chickpeas, beans, or lentils, legumes offer an easy and quick way to gain weight safely on a vegan diet. You can also eat legumes on their own (cooked, of course) or mixed in with your salad, rice, or wraps.
Black beans offer the highest calorie content. About 227 calories are in every cup of cooked black beans. You can also make plant-based burgers using beans or mix some beans to your casseroles, soups, dips, and stews.
In addition to their high calorie content, legumes are also rich in folate, iron, manganese, protein, fiber, phosphorus, and B vitamins.
9. Calorie-Dense Smoothies
What can be easier to consume than a calorie-dense, healthy smoothie?
You can have smoothies for breakfast, lunch, dinner, or anything in between. Combine some calorie-rich ingredients such as avocados, seeds, and nut butter to your usual choice of fruit, then you have a nutritious and high-calorie smoothie for your weight gain goals.
Plus, they are also easy and quick to make. In about 5 minutes, you can have a delicious smoothie – it’s a perfect choice for busy folks who are always on the go and without much time for preparing a complex meal.
Conclusion
Gaining weight on a plant-based diet is actually easier than you think. As long as you combine the right ingredients, you can create a quick, simple, and nutritious meal with as many calories as you want.
We hope you were able to get some great ideas from our recommended high calorie veg foods for weight gain. Now, you can simply incorporate these foods in your daily diet and have a delicious meal to help you gain weight as safely – and as quickly – as possible.