Vegan Diet Muscle Gains: What, Why, And How?

Gaining weight on a vegan diet is absolutely possible. However, it may be challenging for some due to the lower caloric density of plant-based foods, their high fiber content, and the perception that plant-based protein sources are inadequate. To gain weight on a vegan diet, it's crucial to consume more calories than you burn, focus on protein-rich foods, and include healthy fats and carbohydrates. Here are some tips to help you gain weight on a vegan diet:

- Calculate your calorie needs: Determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to establish a caloric surplus for weight gain.

- Eat more calories than you burn: Ensure your daily calorie intake exceeds your energy expenditure to create a positive energy balance.

- Focus on protein: Include a variety of plant-based protein sources like tofu, tempeh, legumes, and vegan protein powders to support muscle growth.

- Include healthy fats: Incorporate nuts, seeds, avocados, and healthy oils like olive oil to increase your calorie intake.

- Choose energy-dense foods: Opt for calorically dense foods like nuts, seeds, avocados, quinoa, and soy products to boost your calorie intake.

- Increase your portion sizes: Gradually increase the amount of food you eat at each meal to consume more calories.

- Snack often: Snack between meals on calorie-dense foods like nut butter, energy bars, or nutrient-dense smoothies.

- Prioritize rest and recovery: Allow your body to rest and recover between workouts to support muscle growth.

- Consider supplements: Take supplements like vegan protein powders, B12, vitamin D, and iodine to ensure adequate nutrient intake.

- Create a meal plan: Design a vegan bulking meal plan that includes protein-rich, carbohydrate-rich, and healthy fat-rich foods to meet your calorie and nutrient needs.

Eat more calories than you burn

To gain weight, you need to eat more calories than you burn. This is called a caloric surplus. The number of calories you need to eat to maintain your weight is called your Total Daily Energy Expenditure (TDEE). To gain weight, you need to eat more than your TDEE.

To calculate your TDEE, you can use an online calculator, such as the one provided by Calorie King or Active.com. Once you know your TDEE, you can aim to eat 10-20% more calories than this to gain weight. For example, if your TDEE is 2800 calories, you could aim for 3080 calories per day.

It is important to note that not all calories are equal. Different foods have different caloric densities, meaning they provide different amounts of calories per 100 grams. For example, vegetables have a low caloric density of 25 calories per 100 grams, while avocados have a higher caloric density of 167 calories per 100 grams. To gain weight, focus on eating foods with higher caloric densities, such as nuts, seeds, avocados, grains, and soy products.

• Utilize a calorie-tracking app to monitor your calorie intake.
• Increase your portion sizes by 50%.
• Snack between meals on calorie-dense foods like nuts, seeds, and fruit with nut butter.
• Eat on bigger plates—research shows people tend to eat whatever they serve themselves.
• Choose energy-dense foods when on the go, such as energy bars with nuts and seeds.
• Reduce cardio workouts, as these burn a lot of calories.
• Try this approach for 4-6 weeks and then reassess your progress.
• Breakfast: Option 1: Oatmeal with maple syrup, banana, flax seeds, nuts, and soy milk. Option 2: Soy yogurt with banana, flax and chia seeds, mixed nuts, and rye bread with guacamole.
• Morning Snack 1: Handful of nuts and an apple. Morning Snack 2: Granola bites and a banana.
• Lunch: Option 1: Brown rice, black beans, avocado, and salsa. Option 2: Quinoa and chickpeas, avocado, sunflower seeds, walnuts, and olive oil dressing.
• Afternoon Snack: Peanut butter and jelly sandwich with wholemeal bread or a smoothie made with bananas, frozen berries, nut butter, soy milk, oatmeal, protein powder, and greens.
• Dinner: Option 1: Baked tofu or tempeh with lentil pasta and veggies. Option 2: Stir-fry with almond butter satay sauce, tofu or tempeh, edamame beans, and veggies, served with udon noodles.
• Evening Snack: Peanut butter and banana sandwich with dark chocolate.

This should stack up at around 3500-4000 calories, meaning you should easily end up with a positive calorie deficit. Once you know your calorie needs, play around with this kind of meal plan to find what’s right for you.

Eat more protein

Protein is essential for muscle growth and repair, so it's crucial to consume adequate amounts when trying to gain weight and build muscle on a vegan diet. Here are some tips to help you eat more protein and support your muscle-building journey:

Understand Your Protein Requirements

Calculate your protein needs based on your body weight and activity level. A common recommendation for athletes is to consume between 1.2-2.0 grams of protein per kilogram of body weight. For example, if you weigh 70 kg, aim for 84-140 grams of protein per day.

Include a Variety of Protein Sources

Incorporate various plant-based protein sources into your diet, such as tofu, tempeh, seitan, legumes (beans, lentils, chickpeas), soy products (edamame, soy milk), nuts and seeds, whole grains (quinoa, brown rice), and vegan protein powders.

Focus on Caloric Density

Choose protein sources that are calorically dense to help you meet your increased calorie needs. For example, soy products like tofu, tempeh, and edamame are excellent choices. Legumes are also nutrient-dense and provide a good amount of protein per serving.

Increase Your Overall Food Intake

Gradually increase your portion sizes and meal frequency to consume more calories overall. This will help you create a caloric surplus, which is necessary for weight gain.

Snack Smart

Include protein-rich snacks between meals to boost your overall protein intake. Try hummus with veggies, nut butter on whole-grain toast, or a smoothie with plant-based protein powder, nut butter, and fruit.

Supplement with Vegan Protein Powders

Consider using vegan protein powders to boost your protein intake, especially if you find it challenging to meet your protein goals through whole foods alone. Look for powders made from pea, hemp, or soy protein.

Plan Your Meals

Create a meal plan that ensures you're getting enough protein at each meal. Include protein-rich foods at every meal and snack to help you reach your daily protein goals.

Remember, building muscle and gaining weight takes time and consistency. Focus on progressive overload in your workouts, eat a balanced vegan diet with sufficient protein, and be patient as you work towards your goals.

Eat more carbs and fats

Carbohydrates and fats are two of the three macronutrients, along with protein, that are essential to a healthy diet. While protein is important for muscle building, carbs and fats are crucial for energy and overall health. Here's how you can incorporate more of them into your vegan diet to support your fitness goals.

Carbohydrates

Carbs often get a bad rap, but they are a vital source of energy for your body, especially during workouts. They also help with muscle recovery, so including enough of them in your diet is key to making gains. Here are some high-carb foods to include:

• Whole grains: Brown rice, quinoa, and other whole grains provide carbohydrates as well as essential vitamins and minerals.
• Fruits: Nature's candy! Fruits like bananas and dates give you a quick energy boost and supply essential micronutrients.
• Veggies: Carb-rich vegetables such as sweet potatoes, peas, and corn are great options.

Healthy Fats

Healthy fats are essential for overall health and can also help with muscle building. They provide long-lasting energy and support hormone production. Here are some healthy fat sources to include in your diet:

• Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are great sources of healthy fats and essential nutrients. Don't forget about nut butters like peanut butter and almond butter!
• Avocados: Creamy and versatile, avocados are loaded with healthy fats, fiber, and essential vitamins.
• Olive oil: Drizzle it on salads, use it for roasting veggies, or as a dip for bread. Olive oil is rich in monounsaturated fats.
• Tahini: Made from ground sesame seeds, tahini is a tasty paste that's full of healthy fats. Use it as a salad dressing or swirl it into your hummus.

Sample Meals and Snacks

• Whole-grain toast with peanut butter or almond butter
• Quinoa salad with roasted chickpeas and mixed veggies, drizzled with tahini dressing
• Hearty lentil soup with a side of whole-grain bread
• Crispy tofu stir-fry with brown rice or quinoa
• Roasted nuts like almonds, walnuts, or cashews
• Fresh fruit with coconut yogurt
• Energy bars made with nuts, seeds, and oats
• Smoothies with nut butters, fruits, and plant-based milk

Remember, it's important to have a balanced diet that includes all three macronutrients—carbohydrates, proteins, and fats. While focusing on carbs and fats, don't neglect your protein intake, especially if your goal is to build muscle. Include a variety of plant-based protein sources like tofu, tempeh, legumes, and vegan protein powders.

Eat more calorie-dense foods

Plants tend to be less calorie-dense than animal-based foods. This means that you may need to eat larger volumes of food to meet your calorie needs for weight gain. To make this easier, focus on eating more calorie-dense foods. Here are some examples of calorie-dense vegan foods:

• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, etc.
• Nut butters: Peanut butter, almond butter, etc.
• Avocados: Nature's butter!
• Oils: Olive oil, coconut oil, etc.
• Grains: Brown rice, quinoa, barley, etc.
• Soy products: Tofu, tempeh, edamame, etc.
• Dried fruit: Raisins, dates, etc.

You can also make your own "weight gainer" shakes at home by blending calorie-dense foods like nuts, seeds, avocados, plant-based milk, and plant-based protein powder.

Here's a sample recipe for a vegan weight gainer shake:

• 12 ounces of raw, homemade almond milk
• 2-3 tablespoons of raw, homemade almond butter
• 1 tablespoon of ground flax seed
• 1 tablespoon of coconut oil
• 1 tablespoon of flax seed oil
• 2 tablespoons of chia seeds
• 2 scoops of soy-free vegan protein powder
• 1 teaspoon of maca powder
• 1 teaspoon of vanilla extract
• 1 teaspoon of wheatgrass powder

If you're looking for a healthier alternative, try this smoothie recipe:

• 1/2 cup of silken tofu
• 3 pitted dates, soaked
• 1 tablespoon of cacao powder
• 1 tablespoon of cacao nibs
• 1 tablespoon of flax seeds
• 2 tablespoons of plant-based protein powder
• 1/8 cup of peanut butter
• 1 large, very ripe frozen banana
• 1 cup of unsweetened almond milk

Eat more often

Eating more often is a great way to increase your calorie intake and promote weight gain. Aim for three meals a day plus snacks in between. Here are some tips to help you eat more frequently:

• Increase your meal portion sizes: Start by increasing your portion sizes by 50%. For example, if you usually eat one sandwich for lunch, try having a sandwich and a half. Over time, gradually increase your portions until you're comfortably eating larger meals.
• Snack between meals: Choose calorie-dense snacks such as nuts, seeds, nut butter, or nutrient-dense smoothies made with nut butter and fruit.
• Use larger plates: It may seem counterintuitive, but using larger plates can trick your brain into thinking you're eating less food. This can help you finish larger portions without feeling overwhelmed.
• Choose energy-dense foods: Opt for foods that are calorie-dense and nutrient-rich, such as nuts, seeds, avocados, and healthy oils like olive oil. These foods will help you meet your calorie goals while providing essential nutrients.
• Supplement with shakes: Consider adding protein shakes or smoothies to your diet, especially after workouts. These can be an easy way to boost your calorie and protein intake.
• Utilize calorie-tracking apps: There are many calorie-tracking apps available that can help you monitor your calorie intake and ensure you're meeting your goals.

Remember, it's important to listen to your body and increase your food intake gradually. Start with small changes and gradually work your way up. Soon enough, you'll be comfortably eating more and reaping the benefits of a higher-calorie diet.

Frequently asked questions