Gaining weight can be a challenge, especially if you are following a plant-based diet. However, there are many plant-based foods that are high in calories and nutrients, which can help you gain weight in a healthy way.
Here are some of the best plant-based foods for weight gain:
- Nuts and seeds: Nuts and seeds are a great source of calories, protein, and healthy fats. Some good options include almonds, walnuts, cashews, peanuts, sunflower seeds, and chia seeds. You can eat nuts and seeds on their own, add them to smoothies or yogurt, or use them to make nut butters and spreads.
- Legumes: Legumes, such as beans, lentils, peas, and chickpeas, are a good source of protein, fiber, and complex carbohydrates. They are also relatively high in calories, making them a good choice for weight gain. You can add legumes to soups, salads, stews, and main dishes.
- Whole grains: Whole grains are a good source of complex carbohydrates, fiber, and vitamins and minerals. They are also relatively high in calories, making them a good choice for weight gain. Some good options include brown rice, quinoa, oats, and whole-wheat bread and pasta. You can eat whole grains on their own or use them to make dishes like pasta, oatmeal, and rice bowls.
- Fruits and vegetables: Fruits and vegetables are low in calories but high in nutrients. However, some fruits are higher in calories than others, such as bananas, avocados, and dried fruits. These fruits are a good choice for weight gain because they are also a good source of vitamins, minerals, and antioxidants. You can eat fruits and vegetables on their own or add them to smoothies, yogurt, or main dishes.
- Plant-based protein powders:Plant-based protein powders can be a good way to boost your protein intake and help you gain weight. Some good options include pea protein powder, soy protein powder, and rice protein powder. You can add plant-based protein powder to smoothies, shakes, and yogurt.
In addition to eating these foods, there are a few other things you can do to help you gain weight on a plant-based diet:
- Eat regular meals and snacks:Aim to eat three meals and two to three snacks per day. This will help you to consume more calories throughout the day.
- Choose high-calorie plant-based foods: When choosing plant-based foods, focus on those that are high in calories. This includes nuts, seeds, legumes, whole grains, and high-calorie fruits and vegetables.
- Drink high-calorie beverages:In addition to water, you can also drink high-calorie beverages, such as smoothies, plant-based milk, and fruit juice.
- Be patient: Gaining weight takes time. Don’t get discouraged if you don’t see results immediately. Just keep eating a healthy diet and exercising regularly, and you will eventually reach your goals.
Here are some examples of plant-based meals and snacks that can help you gain weight:
- Breakfast: Oatmeal with peanut butter and banana, smoothie made with protein powder, fruit, and yogurt, avocado toast with eggs
- Lunch: Lentil soup, chickpea salad sandwich on whole-wheat bread, tofu scramble with vegetables
- Dinner: Quinoa bowl with black beans, roasted vegetables, and avocado, veggie burger on a whole-wheat bun with sweet potato fries, pasta with tomato sauce, meatballs, and vegetables
- Snacks: Nuts, seeds, trail mix, protein shake, yogurt, fruit
If you are struggling to gain weight, it may be helpful to talk to a registered dietitian or other qualified healthcare professional. They can help you create a personalized meal plan that meets your individual needs and goals
