The idea of gaining weight on a vegan diet may seem paradoxical to many. Veganism is often stereotypically associated with slender frames and light salads. However, the truth is, a healthy vegan diet can be just as conducive to weight gain as any other diet, provided it’s approached correctly.

The Importance of Nutrient-Dense Vegan Foods

Any weight gain journey should ideally focus on health, and this is no different for vegans. Nutrient-dense vegan foods are crucial in this process. Think foods that offer a high calorie count but also come packed with vital vitamins, minerals, and other beneficial compounds. Avocado, nuts, seeds, coconut, and olives can be integrated into meals to add both flavor and calories. Whole grains like quinoa, barley, and oats can serve as a wholesome calorie-rich base for many dishes.

Vegan Protein Sources: Building Blocks for Muscle

Muscle growth requires protein. For those skeptical about obtaining sufficient protein from a vegan diet, there are numerous vegan protein sources. Lentils, chickpeas, black beans, tempeh, seitan, and hemp seeds are protein-rich. They can be used in various recipes, from hearty stews to protein-packed salads. And don’t forget the trusty tofu – it’s versatile, absorbs flavors well, and offers a solid protein punch.

The best vegan foods for weight gain

To gain muscle mass and volume, you must include foods rich in protein and calories in your diet, and many vegan foods are rich in both.

Protein Powder

Today we can find a wide variety of vegan protein powders. Soy protein is one of the best known, but now there’s pea protein, brown rice protein, and blends of all of these sources. Since plant-based proteins contain different levels and types of amino acids, blends can be a good way to combine multiple sources of amino acids.

Nuts

Nuts are very good and healthy source of energy and nutrients. They are rich in protein, fat, calories and micronutrients. They are sold raw or roasted, but check the nutrition label to see if they contain added oils. It is better to buy them natural without added oils or salt.

Whole grains

Whole grains, such as brown rice, quinoa, or farro, are less processed than regular grains and are often higher in protein and nutrients.

Legumes

Beans, peas and lentils are essential to a complete plant diet. Entire cultures have survived for years on beans and rice, a combination that provides all the necessary amino acids. Beans, peas, and lentils can be stable, easy-to-prepare, and highly cost-effective sources of protein.

High Fat Foods

Since fat contains 9 calories per gram (compared to 4 calories per gram for protein and carbohydrates), foods high in fat are often high in calories as well. Always choose foods rich in healthy fats such as avocado, olive oil, coconut, nuts and seeds, ideal for snacking between meals and to increase the number of calories in your main dishes.

Dried Fruit

While fresh fruit is delicious and a must in a vegan diet, dried fruit packs the same calories in a smaller, easier-to-carry package. Add dried fruit to your porridge, salads or recipes to boost your calorie and nutrient intake in a truly delicious way.

Alternatives to Meat

Although tofu is one of the most versatile vegan foods in the kitchen, there are many other protein-rich meat alternatives on the market. For example, vegan burgers, seitan (made from wheat) and tempeh (made from fermented soybeans) are becoming more common in supermarkets and are often used in many vegan recipes.

Calculate your caloric needs. A calorie is a unit of energy present in food that, when consumed, is used as fuel for bodily activities or stored as fat.[2]When you want to lose weight, what you want is to achieve a caloric deficit , that is, you have to burn more calories through physical activity than you ingest through food. To gain weight, you’ll need to do the opposite: consume more calories than you burn in the course of a day. A vegetarian diet offers many high-calorie options that will help you increase your caloric intake without having to lower the level of exercise or activity that keeps you healthy.
½ kg (1 pound) of fat equals 3,500 calories. For every 3,500 calories you take in without burning them, you will gain 1 pound (½ kg) of weight.
Caloric needs depend on age, gender and height. Use a calorie calculator to find out how many calories you should consume each day.[3]
Since you’ll be trying to gain weight, eat a little more than you’re used to, but don’t overdo it! Eat approximately 500 extra calories per day to ultimately accumulate 3,500 calories at the end of the week. At this rate, you will gain ½ kg (1 pound) per week.

Day 1:

Breakfast:

Peanut butter banana smoothie: Blend 2 bananas, 3 tbsp peanut butter, 1 tbsp flaxseeds, 1 tbsp chia seeds, and almond milk.
Toasted whole grain bread with avocado slices.

Lunch:

Chickpea salad with quinoa, cucumber, cherry tomatoes, olive oil, lemon juice, and parsley.

Snack:

A handful of mixed nuts (almonds, walnuts, cashews) and dried fruits.

Dinner:

Lentil curry with coconut milk served with brown rice.

Dessert:

Vegan dark chocolate.

Day 2:

Breakfast:

Vegan protein pancakes topped with almond butter and maple syrup.

Lunch:

Vegan tofu stir-fry with broccoli, bell peppers, and cashews. Serve with quinoa.

Snack:

Hummus with whole grain crackers.

Dinner:

Vegan spaghetti made with whole grain pasta, olives, capers, and tomato sauce.

Dessert:

Vegan chia pudding made with almond milk.

Day 3:

Breakfast:

Vegan oatmeal made with almond milk, topped with mixed berries, hemp seeds, and a drizzle of coconut cream.

Lunch:

Vegan tempeh sandwich with lettuce, tomato, avocado, and vegan mayo.

Snack:

Vegan protein bar.

Dinner:

Stuffed bell peppers with a mix of black beans, corn, and quinoa.

Dessert:

Vegan coconut milk ice cream.

Day 4:

Breakfast:

Vegan smoothie bowl with blended frozen mixed berries, banana, almond milk, topped with granola and pumpkin seeds.

Lunch:

Vegan wrap with falafel, tabbouleh, and tahini sauce.

Snack:

Edamame sprinkled with sea salt.

Dinner:

Vegan chili made with kidney beans, black beans, and lentils.

Dessert:

Vegan chocolate chip cookies.

Day 5:

Breakfast:

Vegan scrambled tofu with sautéed mushrooms, spinach, and tomatoes.

Lunch:

Vegan sushi rolls with avocado, cucumber, carrot, and tofu.

Snack:

Vegan yogurt with a handful of almonds.

Dinner:

Vegan mushroom stroganoff with whole grain pasta.

Dessert:

Vegan fruit salad with a drizzle of agave nectar.

Day 6:

Breakfast:

Vegan waffles topped with fresh fruit and a drizzle of maple syrup.

Lunch:

Vegan lentil soup with whole grain bread.

Snack:

Vegan protein shake made with vegan protein powder, almond milk, and a banana.

Dinner:

Vegan pizza with vegan cheese, olives, bell peppers, mushrooms, and onions.

Dessert:

Vegan brownie.

Day 7:

Breakfast:

Vegan granola with almond milk, topped with sliced strawberries and kiwi.

Lunch:

Vegan “chicken” salad made with vegan chicken strips, lettuce, cucumber, cherry tomatoes, and vegan mayo.

Snack:

Vegan cheese with whole grain crackers.

Dinner:

Vegan Thai green curry with tofu, served with jasmine rice.

Dessert:

Vegan apple pie.

Crafting a Vegan Weight Gain Meal Plan

A well-structured vegan weight gain meal plan is a roadmap to your weight gain journey. Start your day with a smoothie blending almond milk, nut butter, chia seeds, flaxseeds, and ripe bananas. For lunch, maybe a chickpea and quinoa salad dressed in olive oil. Dinner could be a creamy coconut and lentil curry. Remember, the idea is to consume more calories than you burn to achieve a calorie surplus, essential for weight gain.

Supplements, Fitness, and Vegan Weight Gain

If you’re aiming to significantly increase muscle mass or are struggling to consume enough through food alone, there are weight gain supplements for vegans. These can be plant-based protein powders or vegan mass gainers. However, always consult with a healthcare professional before incorporating any supplements.

Balancing weight gain with fitness is vital. Combining vegan fitness and weight gain can lead to impressive results. Engaging in strength training, in particular, can stimulate muscle growth, complementing your dietary efforts.

Conclusion

Achieving weight gain on a vegan diet is not only possible but can also be incredibly healthful. The trick lies in selecting the right nutrient-dense foods, ensuring adequate protein, and making informed choices. With the right guidance, a vegan diet can serve as a robust foundation for a healthy weight gain journey.