High Calorie Vegan Foods: Boost Your Plant-Based Diet
- Key Takeaways
- 14 High Calorie Vegan Foods for Healthy Weight Gain
- Advantages of High Calorie Vegan Foods
- Incorporating High Calorie Vegan Foods into a Vegetarian/Vegan Diet
Is gaining weight on a vegan diet challenging for you? You're not alone. Many vegans struggle to find high-calorie food options that can contribute to healthy weight gain. This article will introduce you to 14 high-calorie vegan foods and offer tips on how to incorporate them into your meals effectively.
Get ready for an energizing dietary transformation!
- Avocados, dried fruits, nuts and nut butters, seeds, and plant-based oils are high-calorie vegan foods that can help with healthy weight gain.
- Incorporating these foods into your diet provides essential nutrients like vitamins, minerals, protein, fiber, and healthy fats.
- High calorie vegan foods support muscle growth, increase energy levels, promote heart health and overall well-being.
14 High Calorie Vegan Foods for Healthy Weight Gain
Avocado, dried fruits such as dates and raisins, nuts and nut butters like almonds and cashews, seeds like chia seeds and pumpkin seeds, plant-based oils including olive oil and coconut oil - these are just some of the high-calorie vegan foods that can help you achieve healthy weight gain.
Avocado stands out as a high-calorie vegan food that aids in healthy weight gain. Providing over 300 calories in a single serving, this nutrient-dense fruit is packed with an array of essential vitamins and minerals.
Vitamins C, E, K, and B6 feature prominently alongside riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. In addition to being calorie-rich, avocados are a good source of fiber and nutrition with around 3 grams per serving.
This versatile fruit can be used to top off your veggie bowls or blended into numerous dishes for additional flavor and nutritional benefits.
2. Dried Fruits (Dates, Raisins, Dried Apricots)
Dried fruits, such as dates, raisins and dried apricots are high calorie vegan foods to add to your diet for healthy weight gain. These fruits undergo water removal which results in concentrated sugars, making them a calorie-dense and high calorie food snack option.
Dates stand out as a sweet treat that not only satisfies cravings but also fuels the body with energy. They boast an array of vitamins including potassium and magnesium.
Incorporating raisins and prunes into meals or snacks infuses natural sweetness and crucial nutrients like fiber and iron. Dried apricots round up our trio of dried fruit superstars with their ability to provide nutritional benefits while helping you meet your daily caloric needs.
Rich in essential vitamins A & E, they contribute vital antioxidants to a well-rounded vegan meal plan or snack regimen. Undeniably, these dried fruits offer multiple advantages while aiding in steady weight gain on a plant-based diet.
3. Nuts and Nut Butters (Almonds, Cashews, Walnuts, Brazil Nuts, Macadamia Nuts)
Nuts and nut butters deliver a powerful punch of calories, making them an optimal choice for high calorie vegan food. Almonds, cashews, walnuts, Brazil nuts, and macadamia nuts are rich in protein while also offering healthy fats.
Packed with essential fatty acids, vitamin E, and minerals such as magnesium and zinc; these nutrient-dense foods provide not just high amounts of energy but many health benefits too.
Nut butters like almond butter or cashew butter, as well as seed butters, can serve as convenient snacks on toast or added to smoothies for extra creaminess and calories. Enjoying the right portion size will give you the best balance between weight gain and nutritional value without causing unnecessary spikes in blood sugar levels.
4. Seeds (Chia Seeds, Sunflower Seeds, Pumpkin Seeds (Pepitas), Flaxseeds, Sesame Seeds)
Seeds like chia seeds, sunflower seeds, pumpkin seeds (pepitas), flaxseeds, and sesame seeds are packed with nutrients and can be a great addition to a high-calorie vegan diet. These seeds are high in fiber and contain healthy monounsaturated and polyunsaturated fats.
Chia seeds, flaxseeds, sesame seeds, and pumpkin seeds offer various health benefits when consumed as part of a balanced diet that includes plant-based foods. Sunflower seeds are rich in antioxidants and heart-healthy phytosterols.
Including these nutrient-dense whole foods seeds in your meals can help with weight management and provide essential nutrients for overall health.
5. Plant-Based Oils (Olive Oil, Avocado Oil, Flaxseed Oil, Coconut Oil)
Plant-based oils like olive oil, avocado oil, flaxseed oil, and coconut oil are excellent choices for those looking to add healthy calories to their vegan diet. These oils are rich in healthy fats that can help promote weight gain in a nutritious way.
Avocado oil is particularly versatile and can be used as a mayo substitute or added to salads for extra flavor. Olive oil and avocado oil have similar compositions of fatty acids, making them great options for cooking or drizzling over dishes.
Flaxseed oil provides omega-3 fatty acids, while coconut oil adds a unique taste to recipes. Including these plant-based oils in your diet not only helps with weight gain but also provides potential long-term health benefits.
6. Coconut (Fresh Milk and Butter)
Coconut, whether in its fresh form, as coconut milk, or as coconut butter, is a high-calorie vegan food that can aid in healthy weight gain. With approximately 550 calories per cup, coconut milk is rich in fat and provides a significant calorie boost.
This versatile ingredient adds flavor and texture to various dishes and recipes. Including coconut in a vegan diet allows for the intake of healthy fats, which are essential for overall health and weight gain.
Whether you use fresh coconut, creamy coconut milk, or luscious coconut butter in your cooking or baking endeavors, you'll be adding an extra dose of flavor and texture to your meals while increasing your calorie intake. So go ahead and enjoy the delicious taste of coconut while nourishing your body with the nutrients it needs.
Quinoa is a high-calorie vegan food that can support healthy weight gain. It serves as a plant-based source of protein, making it an excellent addition to your diet if you're looking to increase your calorie intake.
In addition to providing energy, quinoa is also high in fiber, which can aid in digestion and help with weight management. Moreover, quinoa contains antioxidants that help reduce inflammation in the body.
Furthermore, this versatile grain is a good source of iron, which plays a crucial role in maintaining healthy blood cells. Incorporating quinoa into your meals can provide you with essential nutrients while supporting your weight gain goals.
Olives are a high-calorie vegan food, offering up to 140 calories per 100 grams. They are also rich in monounsaturated fat, which is considered health-promoting and can provide essential nutrients.
Additionally, olives are a good source of vitamin E, an antioxidant that helps protect the body against cell damage. Including olives in your diet can add flavor and texture to salads, pasta dishes, sandwiches, or enjoyed on their own as a delicious snack.
Bananas are a high calorie and nutritious fruit that can be enjoyed on their own or added to smoothies, oatmeal, or as a topping for toast. Bananas are high in calories for several reasons. Firstly, they contain a good amount of natural sugars, which contribute to their calorie content. These sugars provide a quick source of energy while also satisfying your sweet tooth.
Furthermore, bananas are relatively dense and filling, meaning they can help keep you full and satisfied for longer periods of time. This makes them a great option for those looking to increase their caloric intake or maintain energy levels throughout the day.
Lastly, bananas are rich in essential nutrients such as potassium, vitamin C, and vitamin B6. These nutrients not only support overall health but also aid in muscle function and recovery. Including bananas in your diet can help you meet your calorie goals while providing a wide range of health benefits.
Tahini is a high-calorie vegan food, with approximately 89 calories per tablespoon. Not only is it calorie-dense, but tahini also offers important nutrients like calcium. Made from toasted ground sesame seeds, tahini can be a great substitute for nut butters if you have allergies.
It adds a rich and nutty flavor to dishes like dressings, hummus, and sauces. So go ahead and enjoy this tasty ingredient while adding some extra calories to your vegan diet!
11. Cacao Beans and Cacao Nibs
Cacao beans and cacao nibs are high-calorie vegan foods that offer a range of health benefits. Cacao nibs, in particular, are packed with nutrients. They contain 175 calories per serving and provide 3 grams of protein, 15 grams of fat (including healthy monounsaturated fats), 5 grams of fiber, and just 1 gram of sugar.
These little gems also happen to be a great source of iron, supplying about 6% of the recommended daily intake. Additionally, cacao nibs are rich in magnesium, offering around 16% of what you need each day.
On top of all that goodness, these superfoods boast an impressive array of antioxidants as well as vitamins and minerals.
13. Sweet Potatoes
Sweet potatoes are a great addition to a high-calorie vegan diet. They are packed with nutrients and provide around 90 calories per 100 grams. Baked sweet potatoes are particularly beneficial as they are rich in vitamin A, offering 120% of the Daily Value.
In addition to being calorie-dense, sweet potatoes also offer fiber, potassium, and other essential nutrients that support overall health. Incorporating sweet potatoes into meals or snacks can help increase calorie intake while providing numerous health benefits.
14. Rice (Brown Rice, White Rice, Basmati Rice, Jasmine Rice, etc.)
Rice, including brown rice, white rice, basmati rice, and jasmine rice, can be a valuable addition to a high-calorie vegan diet. Brown rice is considered the healthier option due to its higher fiber content and lower processing compared to white rice.
It also provides essential nutrients such as thiamin, niacin, iron, magnesium, zinc, manganese, and selenium. The glycemic index for brown rice is 55 and for white rice is 64. Additionally, brown jasmine rice contains the bran and germ which increases its nutritional value.
Incorporating different types of rice into your meals can help add variety while providing necessary carbohydrates for sustained energy levels.
Advantages of High Calorie Vegan Foods
High calorie vegan foods offer several advantages for those looking to gain weight in a healthy way. These foods not only provide the necessary calories but are also packed with essential nutrients.
- Incorporating high calorie vegan foods into your diet can support muscle growth, increase energy levels, and promote overall well-being.
- One advantage of high calorie vegan foods is that they are rich in healthy fats. Avocado, nuts, seeds, and plant-based oils like olive oil and coconut oil contain monounsaturated and polyunsaturated fats that are beneficial for heart health.
- These fats help regulate cholesterol levels and reduce inflammation in the body.
- Another advantage is that high calorie vegan foods are often nutrient-dense. Foods such as quinoa, lentils, legumes, and brown rice provide a good amount of protein along with complex carbohydrates and fiber.
- They also contain vitamins like B-complex vitamins (thiamine, riboflavin) and minerals like potassium and magnesium.
- Incorporating these nutrient-rich options into your meals can ensure you're getting a balanced diet while gaining weight.
So whether you're building muscle or simply trying to add some extra pounds to your frame, including high calorie vegan foods is a smart choice for achieving your goals in a healthy way.
Incorporating High Calorie Vegan Foods into a Vegetarian/Vegan Diet
To incorporate high calorie vegan foods into a vegetarian/vegan diet, you can try using fortified foods and beverages as well as implementing cooking and preparation tips to maximize the nutritional value of your meals.
Fortified foods and beverages
Fortified foods and beverages play a crucial role in meeting the nutritional needs of vegans. These fortified options, like soy and rice beverages, can be excellent sources of vitamin B-12 for those following a plant-based diet.
By incorporating these fortified products into their meals and snacks, vegans can ensure they are getting enough of this essential nutrient and avoid the risk of B-12 deficiency.
Cooking and Preparation Tips
- Use plant-based oils like olive oil, avocado oil, flaxseed oil, or coconut oil for cooking and baking.
- Incorporate high-calorie vegan foods into recipes like stir-fries, salads, soups, or sandwiches to add extra calories.
- Roast nuts and seeds before adding them to dishes for a richer flavor.
- Experiment with different spice blends and herbs to enhance the taste of your meals.
- Soak dried fruits before using them in recipes to make them soft and plump.
- Add nut butters like almond butter or peanut butter to smoothies, oatmeal, or toast for an extra calorie boost.
- Cook grains like rice, quinoa, or oats in vegetable broth instead of water for added flavor.
- Make homemade vegan dressings and sauces using ingredients like tahini, avocado, or cashews.
- Blend avocados into creamy sauces or spreads to increase the calorie content of your meals.
- Use plant-based milk alternatives like soy milk or coconut milk in your recipes instead of dairy milk.
Incorporating high calorie vegan foods into your diet can be a great way to support healthy weight gain. From avocados and nuts to quinoa and sweet potatoes, there are plenty of nutrient-dense options available.
Adding these foods to your meals and snacks can provide the extra calories needed for muscle growth or overall weight gain. So go ahead and enjoy these delicious plant-based choices as you work towards your health goals!
1. What are some high-calorie vegan foods?
Some examples of high-calorie vegan foods include nuts and nut butter, avocados, seeds (such as chia or flax), coconut products (such as coconut oil or milk), tofu, tempeh, and plant-based oils like olive or avocado oil.
2. Are all vegan foods low in calories?
No, not all vegan foods are low in calories. While many fruits and vegetables tend to be lower in calories, there are plenty of high-calorie options available for vegans that provide essential nutrients and energy.
3. Can I still maintain a healthy weight while consuming high-calorie vegan foods?
Yes, it is possible to maintain a healthy weight while consuming high-calorie vegan foods. The key is to balance your overall caloric intake with regular exercise and portion control.
4. Are there any health risks associated with consuming too many high-calorie vegan foods?
Consuming excessive amounts of any type of food can lead to weight gain and potentially contribute to health issues such as diabetes or heart disease. It's important to maintain a balanced diet that includes a variety of nutrient-dense foods rather than solely relying on high-calorie options.