11 Caloric-Rich Vegan Foods to Support Healthy Weight Gain
11 High-Calorie Vegan Foods for Healthy Weight Gain
Have you ever wondered how to pack on weight while following a vegan lifestyle? Adding in extra calories can be a challenge without animal products, but with the right food choices, you can boost your intake in a healthy, nutrient-dense way. Let’s explore 11 fantastic vegan foods that can help you gain weight without compromising on nutrition!
1. Nuts and Nut Butters
Nuts are a powerhouse of healthy fats, protein, and calories. For example, a small handful of walnuts can give you around 185 calories along with a good protein boost. Whether it’s almonds, cashews, or pecans, incorporating a variety of nuts or their natural butters into your snacks can make a big difference. Spread them on toast, toss them into your oatmeal, or simply enjoy by the handful.
Tip: Choose natural nut butters free from extra sugars or oils for the healthiest option.
2. Avocado
Creamy, delicious, and nutrient-rich, avocados help you increase your calorie intake effortlessly. One whole avocado comes packed with around 322 calories, lots of healthy fats, and essential fiber. They also offer a host of vitamins and minerals like vitamin C and potassium.
Try adding sliced avocado to your morning toast or blending it into a refreshing smoothie for a creamy texture.
3. Quinoa
Quinoa is more than just a grain substitute; it’s a nutritional dynamo loaded with protein, fiber, and calories. One cup of cooked quinoa provides about 222 calories along with complete plant-based protein that contains all nine essential amino acids your body craves.
Whether you serve it as a side dish or stir it into a hearty salad, quinoa is an excellent way to add both energy and nutrients to your meals.
4. Tahini
Tahini, a paste made from toasted sesame seeds, is a staple in many Mediterranean and Middle Eastern recipes. With around 89 calories per tablespoon along with protein and healthy fats, it’s a simple yet effective way to boost your daily calorie count.
Spread it onto sandwiches, mix it into dressings, or blend it into dips for an extra creamy treat.
5. Olive Oil
Olive oil isn’t just great for its flavor—it’s a calorie-dense liquid gold loaded with heart-healthy monounsaturated fats and antioxidants. A single tablespoon provides about 119 calories, making it a simple addition to your meals.
Drizzle it over steamed vegetables, mix it into your dressing, or use it for a flavorful marinade.
6. Dried Fruit
Dried fruits are an excellent source of concentrated calories, vitamins, and antioxidants. Options like prunes or raisins pack a powerful nutritional punch in every bite. They are also high in fiber, which is great for digestion.
Combine dried fruits with nuts or sprinkle them on your cereal to balance out the natural sugars.
7. Legumes
Beans, lentils, and chickpeas provide a hearty mix of protein, fiber, and other essential nutrients. For instance, a cup of black beans offers around 227 calories along with a robust amount of protein and fiber.
Toss them into salads, soups, or even blend into vegan burgers for a filling and calorie-dense option.
8. Sweet Potatoes
Sweet potatoes are not only vibrant and delicious—they’re also packed with calories, fiber, vitamins, and antioxidants. A cup of cooked sweet potato offers roughly 180 calories and is rich in vitamin A, vitamin C, and other minerals.
Enjoy them roasted, baked, or even mashed to add warmth and energy to your meals.
9. Vegan Smoothies
Smoothies offer a quick and creative way to pack in calories and nutrients. By blending ingredients like vegan protein powder, nut butters, avocados, and coconut oil with fruits and leafy greens, you create a power-packed beverage.
Have you tried adding a splash of almond or coconut milk? It’s a tasty trick to make your smoothie both creamy and calorie-rich.
10. Rice
Rice is a versatile, budget-friendly carb that works wonders when it comes to calorie-dense meals. One cup of cooked brown rice packs about 216 calories along with a modest dose of protein and fiber, plus useful vitamins and minerals.
Mix rice with stir-fried veggies or beans for a simple, balanced meal that you can prepare in larger batches.
11. Coconut Oil
Coconut oil has made quite a name for itself in the health world, thanks to its brain-boosting properties and ability to raise good cholesterol levels. With 116 calories per tablespoon, it’s an easy way to add energy to your diet.
Use coconut oil in your cooking to replace other fats or blend it into your smoothies for an extra boost.
The Bottom Line
Gaining weight on a vegan diet doesn’t have to be a struggle. By incorporating these high-calorie, nutrient-packed foods into your regular meals, you can easily increase your energy intake while enjoying a balanced diet. Remember to mix these options with plenty of fruits, vegetables, whole grains, and plant-based proteins to keep your meals enjoyable and wholesome.
Which of these high-calorie vegan foods will you try adding to your diet first? Explore, experiment, and enjoy the journey towards a healthier, fuller you!