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?
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
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
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
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
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.