Vegan Weight Gain: Strategies For Healthy Weight Management

Gaining weight on a vegan diet can be challenging, but it's not impossible. Here are some tips to help you gain weight healthily while following a vegan lifestyle:

- Increase your calorie intake: Calculate your daily calorie needs using a Basal Metabolic Rate (BMR) calculator and aim to consume 300-1000 extra calories per day.

- Choose calorie-dense foods: Opt for foods with a higher calorie density, such as nuts, nut butters, seeds, avocados, quinoa, tofu, tempeh, and plant-based oils.

- Eat larger portions: Gradually increase your portion sizes at each meal. For example, if you usually eat 1 cup of pasta, increase it to 1.5 or 2 cups.

- Eat frequent meals: Instead of three large meals, try eating six moderately-sized meals throughout the day to increase your overall calorie intake.

- Choose energy-dense snacks: Snack on calorie-dense foods like nuts, dried fruit, or smoothies made with nut butter and plant-based milk.

- Reduce cardio and focus on resistance training: Cut down on cardio exercises that burn a lot of calories and opt for resistance training or weightlifting to build muscle mass.

- Include tofu, tempeh, and mock meats: These vegan protein sources can help you increase your calorie and protein intake.

- Utilize supplements: Depending on your goals, consider using protein powders, weight gainers, or creatine supplements to support your weight gain journey.

- Treat yourself: Enjoy desserts like dark chocolate or a glass of red wine to add some extra calories and indulge in self-care.

Eat more nuts, nut butters and seeds

Nuts, nut butters, and seeds are a great way to gain weight on a vegan diet. They are calorie-dense, meaning they provide a high number of calories in a relatively small volume of food. This makes it easier to eat more calories than your body burns, which is necessary for weight gain.

Nuts are a great source of protein, healthy fats, and calories. For example, a single 1-ounce (28-gram) serving of walnuts contains 185 calories and over 4 grams of protein. Almonds, cashews, walnuts, and pecans are all excellent choices.

Nut butters are also high in calories and can be easily incorporated into your diet. Look for natural varieties without added sugar or oils. Peanut butter, almond butter, and cashew butter are good options, but there are many other types of nut butter to choose from as well.

Seeds are another great option, as they are high in calories and nutrients. Sunflower seeds, for example, are high in protein, vitamin E, vitamin B6, magnesium, phosphorus, and zinc. Pumpkin seeds are another good choice, as they are rich in protein, magnesium, iron, phosphorus, and zinc.

You can easily add nuts, nut butters, and seeds to your diet by sprinkling them on top of meals, adding them to smoothies, or simply snacking on them throughout the day. They are a convenient and tasty way to increase your calorie intake and promote healthy weight gain.

Eat more avocados

Avocados are a great food to incorporate into your diet if you're looking to gain weight on a vegan diet. They are calorie-dense, meaning you can eat less of them while still ingesting more calories without eating massive volumes of food.

Avocados are also a great source of vitamins, minerals, healthy fats, and fibre. A 3.5-ounce (100-gram) serving of avocado contains around 160 calories, as well as vitamin K, folate, vitamin C, potassium, and vitamin E. They are also a good source of niacin, riboflavin, copper, magnesium, manganese, and antioxidants.

Avocados are also high in heart-healthy monounsaturated fats, which make up about 77% of their calories. These fats are considered very healthy, as they have been linked to decreased inflammation and a lower risk of developing heart disease. Avocados also contain a small amount of saturated fat and polyunsaturated fat.

The healthy fats and fibre in avocados can help you feel fuller and more satisfied after eating, as they slow the release of food from your stomach. This can help you go longer between meals, potentially reducing your overall calorie intake. However, this effect can also be beneficial for weight gain, as it can help you feel more satisfied and less likely to snack or eat large dinners, which often lead to weight gain.

There are many ways to incorporate avocados into your diet. You can slice or dice them and add them to sandwiches, salads, tacos, or guacamole. You can also add them to smoothies or spread them on toast.

In addition to their weight gain benefits, avocados are "nutrient powerhouses" that add antioxidants to your diet. They are also tasty and versatile, making them a key part of maintaining consistency with healthy eating habits.

Eat more tofu, tempeh and mock meats

Eat more tofu, tempeh, and mock meats

Tofu, tempeh, and mock meats are excellent sources of protein and calories, making them great options for those looking to gain weight.

Tofu and tempeh are both processed soy products. Tofu is made from coagulated soy milk pressed into solid white blocks, while tempeh is made from fermented soybeans compacted into a firm, dense cake. These foods are commonly used as meat replacements and can be cooked in a variety of ways, making them versatile and easy to incorporate into your diet.

Tofu

Tofu is available in various textures, including firm, soft, and silken, making it suitable for different types of dishes. It has a mild, neutral flavour that tends to absorb the flavours of the foods it is cooked with.

In terms of nutrition, tofu is lower in protein and calories compared to tempeh. However, it still offers significant amounts of iron and potassium, and it is an excellent source of calcium.

Tempeh

Tempeh has a chewy texture and a nutty, earthy taste that some people prefer over the milder flavour of tofu. It is usually made with nuts, seeds, legumes, or whole grains, which makes it richer in calories, protein, and fibre.

In addition to its high protein and fibre content, tempeh also provides beneficial prebiotics that promote the growth of healthy bacteria in your digestive tract.

Mock meats

Mock meats are plant-based alternatives to meat that can be made from a variety of ingredients, including soy, wheat, and pea protein. They are designed to mimic the taste, texture, and appearance of meat, making them a popular choice for those following a vegan diet.

Mock meats can be found in the form of burgers, sausages, bacon, and more. They are typically high in protein and can be a good source of calories, making them a weight gain-friendly food.

Incorporating tofu, tempeh, and mock meats into your diet

• Crumble tofu or tempeh into a stir-fry or salad.
• Bake, steam, or sauté tempeh and add it to sandwiches, soups, or salads.
• Use mock meats as a direct replacement for meat in your favourite recipes.
• Experiment with different types of tofu and tempeh to find the textures and flavours you enjoy most.

Remember, when trying to gain weight, it is important to increase your overall calorie intake and ensure you are getting enough protein. Tofu, tempeh, and mock meats can be a delicious and nutritious way to do just that!

Eat more legumes

Legumes are an excellent food group to focus on when trying to gain weight on a vegan diet. They are calorie-dense and packed with nutrients, making them a great alternative to meat.

Legumes are the fruits or seeds of plants in the Fabaceae family. They include beans, chickpeas, lentils, peas, and pods. Pulses, such as kidney beans, lentils, and split peas, are the dried seeds of legume plants.

Legumes are a good source of protein and fibre. They also contain several essential vitamins and minerals, including folate, magnesium, iron, zinc, and potassium.

Black beans, for example, contain 227 calories, 15 grams of protein, and 15 grams of fibre per cooked cup (172 grams). Kidney beans contain slightly fewer calories at 218 per cooked cup (177 grams), but they are also a good source of folate, an essential nutrient for pregnant people.

Lentils are a great source of vegetarian protein and iron. They can help reduce blood sugar levels and are particularly beneficial for vegans and vegetarians, who may be at risk of iron deficiency.

Chickpeas, or garbanzo beans, are another excellent option. They are a good source of fibre and protein and can help reduce post-meal blood sugar and increase insulin sensitivity.

Peas are also a type of legume and are a particularly good source of vitamin K, which is necessary for proper blood clotting and bone health.

You can incorporate legumes into your diet in various ways. Add them to soups, stews, tacos, salads, dips, curries, or enjoy them as a snack.

Eat more dried fruit

Dried fruit is a great way to gain weight on a vegan diet. It is energy-dense, providing a lot of calories in a small package, and is very nutritious. Dried fruit has 3–5 times the micronutrients of fresh fruit.

Dried fruits are fruits that have had almost all their water content removed through various drying methods. This means they are very convenient and have a long shelf life.

Some examples of dried fruits that can help you gain weight include:

• Dates
• Prunes
• Apricots
• Figs
• Raisins
• Sultanas
• Currants

However, dried fruits are high in natural sugars, so it is best to combine them with a source of protein or healthy fat to minimize the potential effects on your blood sugar. Try mixing your choice of dried fruit with coconut yoghurt or oatmeal for a high-calorie breakfast, or with nuts and seeds for a tasty trail mix. You can also add dried fruit to protein shakes.

Frequently asked questions