How To Gain Weight On A Plant Based Diet: Tips & Meal Plan

Contrary to popular belief, vegans and vegetarians have a variety of foods available to them. They can consume legumes, grains, fruits, vegetables, nuts, and seeds, among other things.

However, some vegans struggle to gain weight. A vegan diet may appear healthy and conducive to weight loss, but this is not always true.

Here are some tips for gaining weight on a vegan diet.

Why Can't Some Vegans Gain Weight?

There are various reasons why some vegans may struggle to gain weight. It could be due to their genetics, metabolism, or physical activity levels.

Some vegans may not consume enough calories to meet their body's energy needs, leading to weight loss or difficulty gaining weight.

How To Gain Weight On A Vegan Diet

Before embarking on a weight gain journey, it is crucial to consider the health risks associated with being underweight.

These include a weakened immune system, nutrient deficiencies, and an increased risk of osteoporosis.

Aiming for a healthy weight gain rather than gaining weight at any cost is essential.

Know Your Body Type

Knowing your body type is critical to creating a successful weight gain plan.

It is easier for some people to gain weight than others, and the approach to weight gain may differ based on your body type.

Get Enough Calories

Gaining weight on a vegan diet requires consuming more calories than your body burns.

You must know your current calorie intake, metabolism, and body type to achieve this.

Keep A Food Journal

Keeping a food journal is an excellent way to track your calorie intake and ensure you consume enough calories.

It is essential to be consistent with your food journaling to identify patterns and make necessary changes.

Increase Your Calorie Intake

To gain weight, you need to consume more calories than you burn. Incorporating calorie-rich foods into your diet is an effective way to increase your calorie intake.

Listening to your body and eating when you're hungry is also crucial.

Exercise Tips To Help You Gain Weight

While diet is crucial in gaining weight, exercise can also help.

Resistance training and weightlifting can help build muscle, leading to weight gain.

Skip Cardio Workouts

Cardio workouts burn calories and may make it harder to gain weight.

Instead, focus on strength training and resistance exercises.

Healthy Plant-Based Foods To Gain Weight

There are many healthy plant-based foods that you can incorporate into your diet to gain weight.

These include legumes, whole grains, nuts, seeds, avocados, tofu, tempeh, and plant-based protein powders.

Eat On Bigger Plates

Eating on a larger plate can make your meals appear more substantial, leading to increased calorie intake.

Vegan Margarine And Mayo

Vegan margarine and mayo are excellent sources of fats that are healthy and can help increase your calorie intake.

They can be used as spreads or in cooking and baking.

Choose Energy Dense Foods More Often

Energy-dense foods are those that provide a high amount of calories per serving. Consuming these foods can help you gain weight faster.

Some examples of energy-dense vegan foods include nuts, seeds, avocados, dried fruit, and coconut.

Weight Gain Recipes

There are many plant-based weight gain recipes available online. These include smoothies, snacks, and meals that are both delicious and high in calories.

Some examples of vegan weight gain recipes include sweet potato black bean burgers, lentils, vegetable shepherd's pie, and quinoa and chickpea salad.

Smoothies made with nut butter, plant-based milk, and frozen fruit are also a great way to increase your calorie intake.

Experimenting with different recipes can help you find the best for your taste preferences and gaining weight goals.

Remember to prioritize healthy ingredients and choose whole foods over processed options.

Diet Tips To Gain Weight

It is essential to have a balanced and varied diet to ensure that you're getting all the necessary nutrients.

Incorporating healthy fats, whole grains, and protein-rich foods into your diet can help you gain weight healthily.

Meal Plan For Gaining Weight On A Vegan Diet

Here is a sample meal plan for gaining weight on a vegan diet:

Breakfast

• Vegan protein smoothie with nut butter, banana, and plant-based milk
• Whole-grain toast with avocado and tomato

Snack

• A handful of nuts and dried fruit

Lunch

• Tofu stir-fry with brown rice and mixed vegetables
• Hummus and vegetable wrap with a side of fruit

Snack

• Peanut butter and banana sandwich

Dinner

• Lentil soup with whole-grain bread
• Vegan shepherd's pie with mixed vegetables

Snack

• Vegan yogurt with mixed berries and granola

Best High-Calorie Vegan Foods to Gain Weight

Here are some of the best high-calorie vegan foods to incorporate into your diet:

Nuts and Nut Butter

• Almonds
• Cashews
• Peanut butter
• Sunflower seeds

Whole Grains

• Brown rice
• Quinoa
• Oats

Healthy Fats

• Avocado
• Coconut
• Olive oil

Plant-Based Protein Sources

• Lentils
• Chickpeas
• Tofu
• Tempe

Unhealthy Foods To Avoid (Even If They Help To Gain Weight)

While consuming calorie-dense foods can help you gain weight, it is essential to choose healthy options.

Avoiding processed foods and foods high in saturated fats and sugar can help you gain weight healthily.

Brown Rice

Brown rice is an excellent source of complex carbohydrates, fiber, and protein. It is also a low-fat option and can be incorporated into various meals.

What Are Calorie-Dense Foods?

Calorie-dense foods pack a lot of calories into a small serving size. Some calorie-dense foods include nuts, seeds, nut butter, dried fruit, avocados, and coconut.

A healthier vegan mass gainer smoothie

Ingredients

• 1 banana
• 1 cup soy milk
• 1 tablespoon chia seeds
• 1 tablespoon nut butter
• 1 scoop of vegan protein powder

Blend all the ingredients until smooth and drink it as a post-workout meal or snack.

FAQs

Why can't some vegans gain weight? 

Some vegans may struggle to gain weight due to genetics, metabolism, or physical activity levels. They may not consume enough calories to meet their body's energy needs.

How can I increase my calorie intake as a vegan? 

Incorporate calorie-rich foods, such as nuts, seeds, avocados, dried fruit, and coconut, into your diet. Also, consider using vegan margarine and mayo for additional healthy fats.

What are some energy-dense vegan foods? 

Energy-dense vegan foods include nuts, seeds, avocados, dried fruit, and coconut.

What are the best high-calorie vegan foods to gain weight? 

Nuts and nut butter, whole grains, healthy fats (such as avocado and olive oil), and plant-based protein sources (like lentils and tofu) are great options.

Should I avoid cardio workouts if I want to gain weight? 

Yes, cardio workouts burn calories, 

making it harder to gain weight. Focus on strength training and resistance exercises instead.

What are some unhealthy foods to avoid while trying to gain weight on a vegan diet? 

Avoid processed foods and foods high in saturated fats and sugar. Choose healthy, whole-food options instead.

What is a calorie-dense food? 

Calorie-dense foods pack a lot of calories into a small serving size. Examples include nuts, seeds, nut butter, dried fruit, avocados, and coconut.

Can exercise help with weight gain? 

Yes, resistance training and weightlifting can help build muscle, leading to weight gain.

How can I incorporate brown rice into my vegan weight gain plan? 

Brown rice can be used in various meals, such as stir-fries, salads, and grain bowls, providing complex carbohydrates, fiber, and protein.

What is a healthier vegan mass gainer smoothie recipe? 

A healthier vegan mass gainer smoothie can include a banana, soy milk, chia seeds, nut butter, and vegan protein powder.

Interesting Facts

A vegan diet can provide all the essential nutrients for a healthy body, including protein, iron, calcium, and omega-3 fatty acids.

Plant-based diets have been associated with a lower risk of heart disease, certain types of cancer, and type 2 diabetes.

Vegan athletes can achieve optimal performance and muscle growth by consuming a well-planned diet rich in plant-based protein sources.

Quinoa, a popular vegan staple, is a complete protein containing all nine essential amino acids necessary for muscle growth and repair.

Some plant-based foods, such as spinach and beans, are rich in iron, a nutrient crucial for energy production and maintaining a healthy immune system.

Related Studies

Study on the benefits of plant-based diets

This study discusses the numerous health benefits of plant-based diets, including weight management, improved digestion, and reduced risk of chronic diseases.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

Study on weight gain strategies in plant-based diets

This study explores various approaches to help vegans gain weight healthily, focusing on balanced nutrition and adequate calorie intake.
Link: https://pubmed.ncbi.nlm.nih.gov/27886704/

Study on the impact of exercise on muscle mass in Vegans

This study examines the role of exercise, particularly resistance training, in promoting muscle mass and healthy weight gain in vegans.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893647/

Study on plant-based protein sources for weight gain

This study evaluates various plant-based protein sources, such as legumes and tofu, and their potential for promoting weight gain and muscle growth.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/

Study on the impact of meal frequency on weight gain

This study investigates the relationship between meal frequency and weight gain in vegans, emphasizing the importance of regular meals and snacks for increased calorie intake.
Link: https://pubmed.ncbi.nlm.nih.gov/28971789/

Conclusion

Adding more plant foods to your diet can help you achieve a healthy weight and gain muscle mass.

While weight lifting and exercise can help you build muscle, it is essential to prioritize nutrition and consume sufficient amounts of essential amino acids found in legumes, grains, nuts, and seed butters.

If your goal is to burn fat or lose weight, following a plant-based diet can also be a healthy way to achieve your goals.

By making a few tips to your meal plan and incorporating healthy whole foods, you can reach your desired body composition without focusing solely on calorie intake or the number on the scale.

Remember to prioritize overall health and wellness and seek professional guidance if needed.

Popular Articles: 
Taste The Deliciousness Of A Cauliflower Sandwich Thin Recipe
Brain Food: Oyster Mushrooms
5 Low Carb Juice For Weight Loss