Vegan meal plan for gaining weight
Achieve weight gain on a vegan diet with our 14-day meal plan designed for gaining weight. Packed with calorie-dense and nutrient-rich recipes, this plan offers a variety of flavorful options to support your weight goals on a vegan lifestyle. Enjoy a satisfying and nourishing experience that contributes to healthy weight gain.
Meal plan grocery list
- Almonds
- Walnuts
- Chia seeds
- Flaxseeds
- Almond butter
- Peanut butter
- Avocado
- Coconut milk
- Quinoa
- Brown rice
- Lentils
- Chickpeas
- Tofu
- Tempeh
- Vegan protein powder
- Olive oil
- Whole-grain bread
- Oats
- Raisins
- Dates
- Vegan yogurt
- Fortified plant-based milk
- Sweet potatoes
- Bananas
- Vegan granola
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Meal plan overview
Achieve your weight gain goals with our 14-day vegan meal plan for gaining weight. Packed with calorie-dense and nutrient-rich recipes, this plan offers a variety of flavorful options to support your weight gain journey. Enjoy satisfying and nourishing meals that contribute to healthy weight gain while following a vegan lifestyle.
Foods to eat
- Calorie-Dense Foods: Incorporate nuts, seeds, and nut butters for extra calories.
- Healthy Fats: Avocado, coconut oil, and olive oil can contribute to increased calorie intake.
- Whole Grains: Choose brown rice, quinoa, and oats for nutrient-dense carbohydrates.
- Plant-Based Proteins: Include tofu, tempeh, and legumes for protein-rich meals.
- Dried Fruits: Snack on dried fruits like raisins, dates, and apricots for added calories.
- Plant-Based Milk: Opt for fortified plant-based milk to support overall nutrition.
- Smoothies: Blend fruits, vegetables, plant-based protein, and nut butter for a calorie-packed smoothie.
- Grilled Vegetables: Enhance meals with grilled vegetables for added flavor and nutrients.
- Nutrient-Dense Snacks: Enjoy snacks like hummus with veggies or guacamole with whole-grain crackers.
- Water: Stay hydrated with water between meals to support overall health.
✅ Tip
Incorporate calorie-dense foods like nuts, seeds, and nut butters into your meals and snacks to help increase your overall calorie intake.
Foods not to eat
- Empty Calorie Snacks: Minimize consumption of snacks with empty calories and little nutritional value.
- Sugary Beverages: Avoid sugary drinks, opting for water or unsweetened plant-based alternatives.
- Excessive Fiber: While fiber is essential, excessive amounts may contribute to feeling overly full.
- Low-Calorie, High-Volume Foods: Be mindful of foods that may fill you up without providing sufficient calories.
- Processed Low-Calorie Snacks: Limit intake of processed snacks labeled as low-calorie, as they may lack nutrients.
- Extreme Restriction: Avoid overly restrictive diets that may compromise overall nutrition.
- Unbalanced Meals: Strive for well-balanced meals to ensure a variety of nutrients.
- Skipping Meals: Consistently skipping meals may hinder weight gain efforts.
- Unhealthy Fats: Limit intake of unhealthy fats found in fried and processed foods.
- Excessive Salt: Control salt intake to support overall health and well-being.
Main benefits
The Vegan meal plan for gaining weight includes calorie-dense, nutritious vegan foods. It's designed for healthy weight gain through a balanced, plant-based diet.
Fat
Carbs
Protein
Fiber
Other
How to budget on this meal plan
Nuts and seeds, such as almonds and chia seeds, are calorie-dense and can be more affordable in bulk. Nut butters, like almond and peanut butter, can be made at home for cost savings. Avocado, while sometimes pricey, can be bought on sale. Quinoa and brown rice are nutritious and budget-friendly. Consider making your own vegan granola and protein shakes.
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Extra tips ✨
Any healthy snack ideas?
These calorie-dense vegan snacks can help in healthy weight gain:
- Avocado toast with olive oil
- Coconut milk smoothie with mango
- Cashew nut butter on dates
- Homemade vegan granola bars
- Stuffed dates with almond paste
- Fried plantains
- Vegan banana bread with walnuts
What should I drink on this meal plan?
In a vegan diet for gaining weight, beverages like smoothies with avocado and banana for caloric density, nut milk for a hearty drink, soy milk as a protein-rich choice, fruit juices for quick energy, and water to stay hydrated are beneficial.
How to get even more nutrients?
For vegans aiming to gain weight, the focus should be on increasing caloric intake through healthy, high-energy foods. Smoothies enriched with nut butters, seeds, and plant-based milks, along with meals that include avocados, quinoa, and sweet potatoes, offer a calorie boost while providing essential nutrients. It's important to consume these foods in greater quantities while ensuring they are balanced and nutritious.
Meal plan suggestions
Vegan Meal Plan for Weight Gain
Day 1
- Breakfast: Oats cooked with fortified plant-based milk, mixed with vegan protein powder, topped with banana slices, almond butter, and a sprinkle of chia seeds
- Mid-Morning Snack: Vegan yogurt with vegan granola and dried fruits (raisins, dates)
- Lunch: Quinoa and chickpea salad with avocado, olive oil dressing, and a side of whole-grain bread
- Afternoon Snack: A smoothie with coconut milk, banana, and a scoop of vegan protein powder
- Dinner: Stir-fried tofu and tempeh with sweet potatoes and brown rice, cooked in olive oil
Calories: 2400 Fat: 85g Carbs: 320g Protein: 90g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in Mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
