7 Healthy High Calorie Foods For Vegans

100% Vegan

Veganism is on the rise all over the world and today we’re talking about 7 healthy high calorie foods for vegans.

Before we dive in, while this post refers to weight gain foods for vegans, it is actually for anyone trying to gain healthy weight.

Vegans avoid using animal products as food. Their plant based diet consists of vegetables, fruits, seeds, grains and nuts.

Veganism could be based on health, religion, ethical or environmental reasons.  

And it’s important to note that there are different types of vegans who might avoid animal food only, and others who avoid animal products in all parts of their lives.

Now eating a plant based diet has many benefits. However limiting certain food groups can result in weight loss and reduced health due to a lack of nutrients. People avoiding certain foods such as animal products may need to manage their protein, iron, calcium intake.

In general, studies have found that vegans tend to weigh less. If you are vegan or know a vegan wanting to gain healthy weight, this post can be of help.

Can A Plant Based Diet Result In Weight Gain?

Healthy foods for vegans

Very simply, yes.

Though I remember I wasn’t sure at first especially when thinking about gaining healthy weight on a plant based diet.

When you think of fruit and vegetables, it can be easy to think of cucumber, melons, lettuce and oranges which have high water content. So how could someone gain weight eating that stuff?

But there are plant based foods that are calorie and nutrient rich that can help with healthy weight gain. And that’s whether you’re vegan, vegetarian or really love your meat.

Right, let’s take a look at our 7 healthy high calorie foods for vegans.

Calorie Dense Foods For Vegans

1. Potatoes

High calorie foods for vegans

Potatoes are seen as a diet no-no by many but a lot of this depends on how potatoes are cooked.

In fact a lot of people don’t know that potatoes are high in protein and nutrients including vitamins C, B6, potassium, magnesium etc. The vitamin C content alone is over 25% of the required daily intake.

They are also a great source of fibre. Actually much of the nutrient and fibre is found in potato skins so it’s not necessary to peel them always. However, if you are going to eat potato skins, then choose organic potatoes to avoid eating pesticides.

Importantly for our weight gain needs, potatoes are a good source of calories. For instance one large potato has about 280 calories.

Another bonus is they are an easily available and a cheap source of nutrients. Potatoes are also adaptable and can be enjoyed in many different ways so you won’t get bored of eating them.

2. Avocados

These are one of my favourite fruits because they are so creamy and tasty, packed with nutrients and calories. See this for more info on the amazing health benefits of avocados.

And, a medium sized avocado has approximately 250-280 calories. Enough said!

3. Nuts and nut butter

Healthy foods

Nuts and nut butters are another great vegan food rich in healthy fats, protein, antioxidants, fibre, minerals and vitamins.

They provide energy and also tend to be high in calories. For example 2 tablespoons of peanut butter has about 188 calories.

And there are different types of nuts with varying amounts of calories and nutrients including walnuts, cashews, peanuts, hazel nuts, pistachios etc.

You can eat nuts in a number of ways such as on their own, in salads, main dishes, desserts etc. Enjoy nut butters with different types of breads, fruits, vegetables, in smoothies, etc.

Honestly your imagination is the limit. And failing that, turn to Pinterest or Instagram for ideas!

One thing to note is to be careful when buying nut butters and only choose ones with natural ingredients and avoid sugars and additives.

Some benefits of nuts include improved heart health and reduced cholesterol levels in the body.

4. Dried fruit

Dried fruits

Now we previously mentioned how some fruits have high water content and wouldn’t generally be thought of as a weight gain food. But dried fruits are something else altogether.

They have most of the water removed from them using different drying methods.  

The benefits of dried fruit include that they are very nutritious and retain most of the nutrients of fresh fruit, give more energy and have a long shelf life. Dried fruit is also fibre and antioxidant rich, and easy to carry around.

While dried fruit is good for healthy weight gain, do be aware that it has pretty high levels of natural sugars, so don’t overeat. And avoid dried fruit that has added sugar on top of the already natural sugars of the fruit.

Some examples of dried fruits include raisins, dates, figs, apricots, prunes, currants etc.

5. Beans and lentils

These are some of the most nutrient and calorie dense plant foods out there and should be in your weight gain diet, if you don’t have difficulty digesting them.

Beans and lentils contain protein, fibre, zinc and iron, among other nutrients.  Depending on the type, their benefits include improved heart and gut health as well as balancing blood sugars.

Also they are a good protein substitute for meat. Whilst most beans are not complete proteins, they can be enjoyed together with grains such as rice, pasta, and tortillas etc. to create a complete protein.

A cup of white beans has about 255 calories. Other types include soy, navy, kidney, and red, green or brown lentils etc.

6. Tahini

If you’ve never heard of tahini, don’t worry you’re not alone. It is a paste made from crushed sesame seeds and originates from the Middle East.

Tahini has a nutty flavour and is usually eaten as a dip.  It’s also quite high in calories, packing 180 calories in just 2 tablespoons.

In addition, benefits include good fats, minerals and antioxidants among others. It‘s also been linked to reduced cholesterol and heart disease.

Enjoy it in wraps, sandwiches, as a dressing with lemon and/or yogurt in salads, or dip breads and raw vegetables in it as well.

7. Bread

Healthy high calorie foods for vegans

Yes, there are a number of options of vegan bread and if you struggle to find it in the shops, do jump online and have a look at some simple yet filling recipes.

Naturally, good quality wholegrain bread is one of the ultimate comfort foods and there are different types of vegan bread.

It is also a high calorie food and a slice could have from about 117 calories onwards. Add a healthy vegan spread on top and you’re sitting pretty.

In fact, use the toppings mentioned in this post including avocado, nut butters or even baked beans on vegan bread.

You could also enjoy bread as bruschetta, French toast, a sandwich, with soup and so on.  

Wholegrain bread has benefits including high fibre, nutrient rich including protein, antioxidants, B vitamins, supporting digestion and reducing risk of heart disease.

So guys, get started with these 7 healthy high calorie foods for vegans which will help with healthy weight gain.

Also don’t forget to combine these with a variety of other vegetables, fruits, seeds and grains for a balanced diet.

Catch you on the next post on gainhealthyweight.

Is Granola Good For Healthy Weight Gain?

The goodness of granola

Did you ever wonder while you’re enjoying a bowl of it- “Is granola good for healthy weight gain?”

Granola is a great food in the gaining healthy weight arsenal. I’ll even go so far as to call it a game changer. But what kind of granola you’re eating matters.

But first what is granola?

Granola is a breakfast food made with oats, seeds, nuts, dried fruit and a sweetener. It can also be enjoyed as a snack.

What I really love about granola is it is so versatile and there are so many ingredients you can add into it depending on how you feel.

It can be healthy depending on what’s in it, but you’ll find lots of brands with quite high amounts of things like added sugar.

I highly recommend making your own granola because firstly you will know and control the amount of fat and sweetness in it.

Granola ingredients

Second, you’ll make it with the stuff you like. So if you’re not so keen on almonds, substitute with cashews or walnuts etc. Or if you’re allergic or just don’t like nuts, you don’t put any in.

Granola is easy and fun to make (and eat)! It’s also easy to store and take with you outside the home for example to work or on trips.

So here are some reasons why you should include this as part of your healthy weight gain foods.

Why Granola Is Good For Healthy Weight Gain

Granola for healthy weight gain
  1. Home-made granola has a great amount of calories for healthy weight gain. Depending on what you put in it, you can have over 300 calories per serve. And that doesn’t even include the milk or yogurt!
  2. Granola contains good amounts of fibre which helps with easing bowel movements and bowel health in general.
  3. Having granola with milk (or yogurt) and fruit is a great way to start the day by getting energy from protein, good fats and carbohydrates all in one bowl.
  4. Granola containing nuts and seeds (depending on the type) can be a good source of vitamins and minerals including vitamins B, D, E, iron, zinc, copper among others.
  5. Ingredients in granola such as whole grain oats and nuts may support health heart and prevent some chronic diseases.  Oats for example is linked to lower cholesterol and blood pressure.
  6. It can improve gut health due to its composition of seeds, nuts and whole grain oats. Eating a varied range of plant based foods increases the microbial diversity in your gut which helps support the digestive and immune system.
  7. Healthy granola is made of natural ingredients that are high in anti-inflammatory properties.

Something To Note About Granola

Like with most things in life, enjoy granola in moderation. It’s not something to eat everyday as it is very high in calories.

Remember you need to mix things up food-wise and enjoy a variety of healthy foods to maintain diversity in the gut. (And also just because we’re human and like some variety in life.)

Finally while eating healthy weight gain foods is the goal, don’t forget that exercise is just as important in this journey. You don’t want to just put on fat, which could lead to health issues.

Easy Granola Recipe

Breakfast granola

Healthy granola recipe

admin
A healthy weight gain granola recipe with natural ingredients
Prep Time 5 minutes
Cook Time 30 minutes
Course Breakfast, Snack
Cuisine American
Calories 350 kcal

Ingredients
  

  • 3 cups rolled oats
  • 1 cup raw nuts and seeds. (I used cashews, pumpkin and sunflower seeds)
  • 1/2 cup raw honey or maple syrup
  • 1/3 cup dried fruit (E.g raisins, cranberries, apricots,mango etc)
  • 1/2 tsp spice powder (E.g cinnamon, cardamom or nutmeg)
  • 1/3 cup olive oil extra virgin
  • 1/3 cup dried coconut flakes

Instructions
 

  • Pre-heat oven to 170 degrees C. Line a large baking try with baking/parchment paper
  • Mix the oats, nuts, seeds and spice powder together.
  • To this mixture, add the olive oil, sweetener (honey/maple syrup) and combine together until its all well coated.
  • Spread the mixture out on the baking try in an even layer and bake in the oven for 30 minutes, stirring once at 15 minutes. Bake until golden brown.
    (Use 2 trays if the mixture is too thick as it won't brown evenly.)
  • At the midway point, take the granola out, add the coconut flakes and stir well before returning to the oven for a further 15 minutes.
  • Add dried fruit to the granola 10 minutes after removing from the oven. Wait until completely cool before storing in an airtight container.

Making your own granola is easy and will save you money. I mean have you seen how much granola costs at the supermarket or health food shops?

I’d encourage you to make your own granola because you’re more likely to eat it if you put the foods that you like in it.

Granola is a tasty weight gain food with great nutrition benefits. Make some today and see for yourself.