“Uncover the best high calorie foods for weight gain vegetarian diet. Explore nutrient-packed options that promote healthy weight gain. From plant-based proteins to energy-dense snacks, our guide covers it all. Unlock your journey to a nourishing, vegetarian weight gain with these expert-recommended choices.”
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| High Calorie Foods For Weight Gain Vegetarian |
Table of Content
Introduction
- Importance
of Calorie Surplus for Weight Gain
- Role
of Diet for Vegetarian Muscle Building
High Calorie Foods for Weight Gain Vegetarian
Nuts and Nut Butter
- Almonds,
Cashews, Walnuts
- Peanut
Butter, Almond Butter
Seeds
- Chia,
Flax, Pumpkin
- Sunflower,
Sesame
Avocados
- Nutrient
Dense
- High
in Healthy Fats
Dried Fruits
- Raisins,
Dates, Prunes
- Apricots,
Figs
Whole Grains
- Brown
Rice, Oats, Quinoa
- Granola,
Whole Wheat Bread
Tofu and Soy Products
- Tofu,
Tempeh, Edamame
- Soy
Milk, Soy Curls
Beans and Legumes
- Chickpeas,
Lentils, Black Beans
- Tofu,
Tempeh
- Edamame,
Lentils, Chickpeas
High-Calorie Vegetarian Meals and Snacks
Tips for Healthy Weight Gain as a Vegetarian
FAQs and Answers
Conclusion
References
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| High Calorie Foods For Weight Gain Vegetarian |
Introduction
Importance of Calorie Surplus for Weight Gain
To gain weight, vegetarians need to be in a calorie surplus,
consuming slightly more calories than burned each day. Focusing on
incorporating calorie-dense plant-based foods makes it easier to increase daily
intake.
Role of Diet for Vegetarian Muscle Building
While strength training is key, getting enough protein,
carbs, and fat from vegetarian sources helps build lean muscle mass. Packing in
more calories also provides energy for intense workouts.
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| High Calorie Foods For Weight Gain Vegetarian |
High Calorie Foods for Weight Gain Vegetarian
Nuts and Nut Butter
Almonds, Cashews, Walnuts
Nuts provide protein, healthy fats, and calories in a small
volume. Aim for 1-2 ounces per serving.
Peanut Butter, Almond Butter
Nut butters are very calorically dense. Have 2 tablespoons
with fruit or oats.
Seeds
Chia, Flax, Pumpkin
Sprinkle seeds onto cereals, salads, and yogurt. Chia can be
soaked into puddings.
Sunflower, Sesame
Add seeds to trail mixes, stir-fries, and vegetarian burgers
for extra calories.
Avocados
Nutrient Dense
Avocados offer mostly unsaturated fats along with fiber,
vitamin K, folate and vitamin C.
High-in Healthy Fats
The high-fat content of avocados makes them perfect for
weight gain.
Dried Fruits
Raisins, Dates, Prunes
Keep dried fruits handy for high energy snacks and add them
to oatmeal.
Apricots, Figs
Dried fruits pack a calorie punch due to their high sugar
content. Enjoy in moderation.
Whole Grains
Brown Rice, Oats, Quinoa
Swap refined grains for whole grains like rice, oats and
quinoa to gain weight.
Granola, Whole Wheat Bread
Add extra calories with calorie-dense whole grains.
Tofu and Soy Products
Tofu, Tempeh, Edamame
Soy foods provide complete protein to support muscle growth.
Soy Milk, Soy Curls
Fortified soy milk contains protein, vitamins and minerals
necessary for weight gain.
Beans and Legumes
Chickpeas, Lentils, Black Beans
Beans offer a vegetarian source of protein, fiber, iron,
magnesium and zinc.
Tofu, Tempeh
Dense, nutritious soy foods help meet higher protein needs
to build muscle.
Edamame, Lentils, Chickpeas
Legumes provide protein as well as complex carbs, fiber and
iron.
High-Calorie Vegetarian Meals
Think hearty vegetarian chilis, gratins, burgers, pasta
bakes, stuffed potatoes, etc.
Snacks
Trail mix, dried fruit, smoothies, granola bars, roasted
chickpeas, fresh figs.
Tips for Healthy Weight Gain as a Vegetarian
- Don't
rely solely on carbs - incorporate healthy fats and plant proteins.
- Time
meals and snacks every 3 hours to increase total calories.
- Swap
low-fat dairy for full-fat versions.
- Drink
smoothies and juices to supplement meals.
- Track
your intake to ensure a calorie surplus.
FAQs and Answers about High-Calorie Foods For Weight Gain Vegetarians:
What are some healthy
high-calorie foods vegetarians can eat to gain weight?
Nuts, seeds, avocados, tofu, peanut butter, dried fruits, beans, lentils, whole grains like rice and quinoa, and full-fat dairy.
Is peanut butter good for
vegetarians wanting to gain weight?
Yes, it's calorically dense and easy to add to a number of dishes. Go with a few tablespoons per serving.
Are nuts and seeds high in
calories and good sources of nutrition?
Yes, nuts and seeds provide healthy fats, protein, carbs, vitamins, and minerals needed for overall nutrition and weight gain.
What are some high-calorie
vegetarian snack ideas?
Mixed nuts, nut butter toast, granola bars, protein muffins with add-ins like fruit, dark chocolate, and dried fruit.
How can vegetarians add extra
calories at breakfast for weight gain?
Choose calorie-boosting oatmeal toppings like nuts, seeds, nut butter, and dried fruits. Or make a tofu scramble.
What are high-calorie dressings
vegetarians can use on salads?
Opt for oil and nut or seed-based dressings like tahini, ranch, Caesar, and avocado dressings. Avoid low-calorie dressings.
Are protein shakes and
smoothies effective for vegetarian weight gain?
Yes, liquid nutrition provides extra calories. Blend in nut butter, flax, chia seeds, coconut, avocado, protein powder, and frozen fruit.
Which vegetarian pasta dishes
help increase calories for weight gain?
Pasta with pesto cream sauce, mac n cheese, lasagna with nuts and seeds, bean pasta with avocado pesto.
What are some high-calorie
foods to meal prep for lunches?
Bean and veggie burritos, Buddha bowls with hummus, avocado, quinoa, beans, sweet potato black bean chili.
Can vegetarians gain weight by
eating more fruits?
Certain higher calorie fruits like bananas, mangos, grapes, and dried fruits can contribute. But vegetables and proteins are key.
What types of bread can
vegetarians choose for healthy weight gain?
Seeded whole grain, sourdough, nut bread, and sprouted grain bread or bagels make excellent calorie-dense options.
Can vegetarians gain too much
fat when increasing calorie intake?
It’s possible, so strength train and focus on more healthy fats and high-quality carbs. Increase calories slowly if needed.
Is olive oil a healthy option
for adding calories to vegetarian meals?
Yes, adding olive oil provides over 100 calories per tablespoon and healthy unsaturated fats.
What desserts help vegetarians
gain weight in a healthy way?
Choose sweets like vegan protein brownies, coconut milk ice cream with mix-ins, and avocado chocolate pudding.
How can vegetarians stay full
between meals?
Snack on nuts, smoothies, apples
with nut butter, protein bars, and cottage cheese. Stay hydrated and spread
meals evenly.
Which vegetarian dishes can
boost calories at dinner?
Lasagna, burrito bowls, chimichangas, lentil
shepherd’s pie, stuffed peppers, pasta bakes, Buddha bowls and more.
Can vegetarians gain too much
weight?
Yes, it’s possible. Make sure to
get blood work occasionally, strength train, and increase calories slowly if
needed.
Are vegetarian meat substitutes
good sources of protein and calories?
Yes, veggie meats like tofu,
tempeh, seitan and meatless crumbles can help vegetarians gain weight.
Is cheese a healthy option for
gaining weight as a vegetarian?
Full-fat cheese provides protein, calcium, and vitamins for vegetarians. But have limits.
Are starchy vegetables and
legumes helpful for weight gain?
Yes, potatoes, sweet potatoes,
peas, beans and lentils provide plenty of plant-based protein, carbs and
nutrients.
Which cooking oils are best for
adding calories while cooking?
Coconut oil, avocado oil, olive oil, and nut oils like almond oil. Avoid low-fat oils.
Can vegetarians gain weight
while staying low-carb?
It's challenging as the majority
of vegetarian protein sources contain carbs. Some can use higher fat and
protein.
Will protein supplements aid in
vegetarian weight gain?
Yes, a plant-based protein powder
can ensure sufficient protein intake to help build muscle.
Are nuts and nut butter the
healthiest high-calorie food choices?
They provide the most nutrients
per calorie. But enjoy all the vegetarian foods mentioned for variety.
What is the easiest way for
vegetarians to gain one pound per week?
Consume an extra 500 calories per
day through nutritious whole foods along with consistent strength training.
Conclusion
Strategically incorporating more nuts, seeds, avocados,
whole grains, dried fruits, plant-based proteins and other vegetarian
calorie-dense foods makes it easier for vegetarians to meet higher calorie
needs for healthy weight gain and muscle building.
References
Melina, V., Craig, W., & Levin, S. (2016). Position of
the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the
Academy of Nutrition and Dietetics, 116(12), 1970–1980.
Wirnitzer, K., & Boldt, P. (2020). Vegetarian Diet-A
Review with Implications to Muscle Health. Nutrients, 12(9), 2609.
McAllister, M. J., Puppa, M. J., Nwachukwu, B. U., Burd, N.
A., Kuhns, M., & Mikesell, C. E. (2019). Protein requirements & recommendations
for individuals with vegetarian diets. Nutrition Research, 71, 32–45.
Read more: Best Fruit Juice For Muscle Gain