4 Calorie-Rich Vegan Foods to Gain Weight

April 15, 2020
Discover vegan foods you should include in your vegan diet if you want to gain weight. Don't miss out on them! Keep reading to learn more.

Are you vegan and trying to gain weight? Discover the best calorie-rich vegan foods that will let you build muscle mass and gain weight!

By following a vegan diet, it’s common to lose weight. However, you can maintain your ideal weight and even gain a few pounds if you pay special attention to what you eat. Let’s find out some calorie-rich vegan foods that you shouldn’t miss in your diet.

High-calorie foods

To gain weight, it’s essential to eat vegan foods that are high in calories. That way, you’ll have lots of energy and will be able to convert nutrients into muscle mass.

1. Calorie-rich vegan foods: Vegetable oils

Vegetable oils and grains.

Vegetable oils are the perfect option to add to your meals. In addition, they provide vitamin E and unsaturated fatty acids. Next, let’s see how many calories the main oils have:

  • Olive: 899 kcal per 1/2 cup
  • Canola: 884 kcal per 1/2 cup
  • Coconut: 899 kcal per 1/2 cup
  • Sunflower: 899 kcal per 1/2 cup

The good news is you can eat them in any of your four daily meals. How? For example, add a little vegetable oil to your avocado toast. In addition, add it to salad dressings, homemade bread, or even pasta with oil and vegetables. You can even add them to your fruit or vegetable smoothies!

2. Calorie-rich vegan foods: Nuts

Bowls of nuts.

Some of the best calorie-rich vegan foods are nuts. They are perfect to satisfy your hunger between meals and are a healthy snackIn addition, you can add them to your soups, salads, dishes or even your vegan yogurt!

Also read: Four Recipes with Nuts that You Have to Try

Walnuts

Walnuts have 611 kcal for every 2/3 cup. We recommend them since they’re a source of omega-3 fatty acids, folates, B vitamins, fiber, and protein.

Its proteins don’t have methionine, an essential amino acid. Therefore, we recommend combining them with cereals. For example, you can make cereal bread to get protein similar to the way an animal does. On the other hand, they do have iron, potassium, selenium, magnesium, phosphorous, and zinc.

Hazelnuts

Hazelnuts have 587 kcal per 2/3 cup. They are rich in oleic acid, vitamin E, folates, and vitamin B6. In addition, they have minerals like iron, magnesium, calcium and potassium. Also, they have good quality protein and the amino acid L-arginine.

Macadamia nuts

Macadamia nuts are very popular nowadays. They are very nutritious and rich in calcium, iron, phosphorus, and B vitamins. In addition, they have 602 kcal per 2/3 cup. Their high fat content makes them great to make vegan mayonnaisein addition to eating them as a snack or in salads.

Pistachios

They have 551 kcal per 2/3 cup. Also, they’re great in sweet dishes, such as ice cream, cakes and other desserts. However, you can also add them to savory foods, like pasta sauce.

Cashews

These nuts are rich in magnesium and B vitamins (B1 and B2) as well as proteins and trace elements. In addition, they have 570 kcal per 2/3 cup.

3. Calorie-rich vegan foods: Cereals

3 types of cereal grains.

Cereals are one of the pillars of a balanced diet. Along with vegetables and fruits, you should eat them every day. For example, some important ones are wheat, rice, corn, rye, oats, barley, and millet.

Cereal grains have about the same amount of calories as each other since they’re mainly composed of carbohydrates. In fact, the starch inside the seeds gives us energy.

On average, they have between 7 and 15% protein. To absorb them better, we recommend eating these cereals with legumes. This way, you can achieve protein similar to animal meat. Also, they provide B vitamins, potassium, iron, calcium and zinc, among other minerals.

Don’t miss out: Replacing Commercial Cereals with Whole Grain Cereals

4. Calorie-rich vegan foods: Legumes

Legumes in bags.

Legumes have great nutritional value, with about 350 kcal per 1/2 cup. When cooking, depending on the type of legume and how you cook them, the caloric value can change.

In fact, they are the main source of plant-based protein, contributing between 19 and 36% of good quality protein. Additionally, they are rich in carbohydrates, mainly starch, as well as fiber, polyunsaturated fatty acids, minerals (potassium, phosphorous, zinc, iron and magnesium) and B vitamins (B1, B3 and B6) and folates.

Conclusion

Don’t hesitate to add these calorie-rich vegan foods to your diet. Also, make sure to exercise regularly if you’re trying to gain weight. Remember, talk to a professional to help you organize your diet so you don’t lack any nutrients.

  • Fundación Española de Nutrición. Aceite de oliva. http://www.fen.org.es/MercadoAlimentosFEN/pdfs/aceiteoliva.pdf
  • Fundación Española de Nutrición. Aceite de colza. http://www.fen.org.es/mercadoFen/pdfs/aceitecolza.pdf
  • Fundación Española de Nutrición. Aceite de girasol. http://www.fen.org.es/mercadoFen/pdfs/aceitegirasol.pdf
  • Fundación Española de Nutrición. Legumbres. https://www.fen.org.es/storage/app/media/imgPublicaciones/informe-legumbres-nutricion-y-saludvw.pdf
  • Ivorra, M. J. A. (2016). Nutrición y Salud en la dieta vegana. Universitat Oberta de Catalunya