Hi all, today I’m writing about easy healthy weight gain tips for vegetarians.

Now there are different types of vegetarians but generally their diet involves not having meat, poultry and fish, and sometimes their products as well.

This lifestyle is on the up worldwide and has a number of health benefits including a decrease in heart disease, some cancers and chronic diseases.

In fact most of us could probably increase the amount of plant based foods in our diets which would improve our general health greatly.

However, there are some vegetarians who may be underweight and looking to gain more weight, have better immunity. Like many of us, busy lives may mean not always having a balanced diet or making the best food choices.

So this post really is for everyone because it has tips on the best plant based nutrients needed for a healthy weight gain diet.

Ok, let’s get started.

The Benefits with Plant Based Foods.

The great news for vegetarians looking to gain healthy weight is that many plant based foods are high in more than one source of essential nutrients. 

For example, many protein foods are also good sources of complex carbohydrates. And foods rich in good fats are again great sources of carbs.

Protein Rich Foods:

Firstly, everyone needs a balanced diet for their bodies to function well and protein is one of those necessary food groups.

Protein is found in the body and is also needed for building and repairing cells and muscles.

However many plant based protein sources are incomplete proteins, meaning they are missing at least one of the essential amino acids. Also, some plant foods aren’t as easily absorbed as animal protein by the body.

The way around this is for vegetarians to get their proteins from a variety of sources. And the best way is to get your daily protein from natural food sources.

All in all, some of the best vegetarian protein sources include:

Pulses: These are the richest source of plant based protein and include chickpeas, lentils, split peas and most types of beans such as kidney, black eyed, pinto, white etc.

Nuts, nut butters and seeds: E.g. almonds,peanuts, cashews, chia seeds, flaxseeds etc.

Whole grains: E.g. quinoa, oats, barley, millet. Also found in whole grain pastas, breads, porridges etc.

Dairy: Milk, yogurt, cheese etc.

Soy products: Tempeh, tofu, soy milk etc.

**Importantly, please stay away from genetically modified (GM) foods which in some countries are what most soy products are. Go for a non-GM option instead.

I know this can be harder to do in some countries that really plug GM foods to the point that they are mainstream in markets and supermarkets. But the dangers of GM food production are still not fully known.

So, what are some high protein vegetarian meal ideas? I thought you’d never ask!

A few ideas of high protein meals for vegetarians include:

Bean salads, quinoa salads, lentil soup, barley soup, split pea soup, mix of seeds and nuts, tofu burgers, quiche, rice and beans, nut butters with bread or fruit, oats porridge, omelettes etc.

Carbohydrates: 

Overall, carbohydrates have a bad rap but the truth is they are another essential nutrient in the human diet and provide energy for the body’s tissues and cells.

And they are crucial among the easy healthy weight gain tips for vegetarians

Complex carbohydrates especially support the body’s immune, nervous and digestive function among other functions.

Sources of carbs include the following:

Whole grains including brown rice, maize (corn), whole wheat breads and pastas, buckwheat, quinoa etc.

Vegetables and fruits Some fruit and veggies contain complex carbohydrates including potatoes, sweet potatoes, pumpkin, most types of beans, oranges, bananas, apples, pears, yams, okra etc.

Dairy: Milk, yogurt and cheese are sources of carbohydrates.

Remember how I mentioned many plant foods give more than one source of nutrients? Well read on.

Sources of carbs AS WELL AS protein include: most types of beans, lentils, split peas, chickpeas, quinoa, barley, millet, brown rice, some nuts (e.g. cashews, pistachios, almonds), milk, yogurt and cheese.

Fats and carbs are often lumped together and fats have even a worse rap than carbs. Again folks, these are necessary in the diet so please don’t avoid them.

Good sources of healthy fats AND carbohydrates are: avocados, nuts, flaxseeds and chia seeds.

Vegetables and Fruit:

These foods are the backbone for vegetarians and really, the world is your oyster when it comes to fruits and vegetables.

Importantly, their nutritional value especially when it comes to boosting health and immunity is incredible. They offer you vitamins, minerals, fibre, antioxidants and calories.

There are also lots of options to choose from and millions of recipes for delicious and healthy meals.

Some of the best vegetables for healthy weight gain include starchy ones such as potatoes, maize (corn), pumpkin, sweet potatoes, beans, parsnips, yams, chickpeas, lentils etc.

Certainly that is not to say forget about the non-starchy vegetables e.g. tomatoes, zucchini, cabbage etc. They too have their benefits and play an important part in the diet.

Meanwhile fruits that are great for healthy weight gain include avocados, mangos, bananas, coconut flesh, and pineapples. Enjoy them on their own, in salads/fruit salads, grilled, baked, in smoothies or in lassis.

Dried fruits including raisins, figs, dates, apricots, sultanas, prunes also pack a fibre and calorie punch, but do have them in moderation.

But I personally find them very sweet in general and can only manage very small amounts at a time. Enjoy them as a snack.                              

How to include these foods into your vegetarian diet.

There are plenty of easy ways to include these foods into your diet. Here are just a few examples:

• By drinking your calories-for example in smoothies and green juices.
• Add dairy, beans, whole grains and seeds into salads. E.g. Greek salad with feta cheese, Mexican mixed bean salad, quinoa salad etc. Or sprinkle some ground seeds into salads.
• Making soups and stews with beans, peas, lentils, rice, pasta, beetroot, spinach, chickpeas, pumpkin, barley, potatoes etc. Yum! Don’t forget to add a spoon of full fat yogurt into soups for additional flavour and calories.)
• Certainly cooking up a vegetable stir fry and including tofu and nuts like cashews or peanuts.
• Whole grain pasta dishes with cheese or pesto sauce and sprinkled with finely chopped walnuts or pine nuts.
• Sliced fruits and nuts added to breakfast foods like cereals, porridge, and yogurt.

Hey, don’t forget to try out different cuisines. It’s easy to get bored with making the same-old, same-old foods that we eat regularly, and trying new foods will increase the variety in your diet.

And, looking up and trying out different foods is a great chance to learn about other cultures’ foods and produce you may never have heard of before.

No doubt, there is a world of tasty vegetarian food out there: curries, dips, soups, flat breads, pastas and risottos and so on. (Wipes corners of mouth.)

Whether you are vegetarian or not, eating more plant based foods will have real benefits for your health.

And so I hope you’re inspired to try some of these easy healthy weight gain tips for vegetarians.

Till next time.