Following a vegan diet doesn’t mean sacrificing calories or compromising on taste. In fact, there are a wide variety of delicious and calorie-dense vegan foods that can help you maintain a healthy weight or even achieve weight gain. Whether you’re looking to increase your calorie intake for athletic performance, muscle building or simply to meet your body’s energy requirements, incorporating high-calorie vegan foods into your diet is essential. Not only are these foods packed with calories, but they also provide essential nutrients, plant-based proteins, and healthy fats necessary for overall well-being. Let’s explore some excellent sources of high-calorie vegan foods that can complement your plant-based lifestyle.
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12 high calorie vegan foods for weight gain
Here are some of the top high calorie vegan foods to support healthy weight gain.
1. Sweet potatoes
One of the key advantages of sweet potatoes is their high fiber content. Fiber aids in digestion promotes satiety, and helps regulate blood sugar levels. Additionally, sweet potatoes are rich in essential vitamins such as vitamin A, vitamin C, and several B vitamins. Maintaining a healthy immune system, supporting eye health, and maintaining proper brain function require consuming these vitamins.
Sweet potatoes also contain a range of important minerals, including potassium, manganese, and iron. Potassium helps regulate blood pressure, while manganese supports bone health and metabolism. An essential function of iron is to transport oxygen throughout the body.
Furthermore, sweet potatoes contain antioxidants that help protect against free radicals and reduce chronic diseases like heart disease and cancer.
To incorporate sweet potatoes into a high-calorie vegan diet, consider consuming a moderate serving size, which is typically one medium-sized sweet potato. There are numerous delicious ways to prepare sweet potatoes, such as baking, roasting, steaming, or even using them in soups and stews.
2. Nut and seed butters
Nut and seed butters are excellent high-calorie vegan foods that provide a delicious and nutritious way to boost your calorie intake. These butters are packed with healthy fats and protein, making them a great addition to any plant-based diet.
Almond butter, peanut butter, and sunflower seed butter are just a few examples of nut and seed butters that offer a substantial calorie punch. In just a single tablespoon, almond butter contains around 98 calories, peanut butter has about 94 calories, and sunflower seed butter packs around 93 calories. These butters are also rich in essential nutrients like vitamins, minerals, and antioxidants.
One of the greatest advantages of nut and seed butters is their versatility. They can be added to smoothies, spread on toast or crackers, or incorporated into vegan recipes like energy balls, cookies, and sauces. They can also be blended with other high-calorie vegan foods like oat milk or coconut oil to create nutritious and calorie-dense smoothies or dressings.
Incorporating nut and seed butters into your diet is a simple and delicious way to increase your calorie intake while enjoying the benefits of healthy fats and protein. So explore the wide variety of nut and seed butter options available to add a nutritious boost to your vegan meals and snacks.
3. Rice
Rice is not only filling but also highly nutritious. It provides a good amount of protein, essential vitamins, and minerals and is a great source of fiber. Brown rice, for example, contains about 215 calories per cooked cup, along with 5 grams of protein and 3.5 grams of fiber.
There are various types of rice to choose from, such as white, brown, basmati, and jasmine, with different calorie counts. For instance, white rice has around 206 calories per cooked cup, while basmati rice has about 190 calories per cooked cup.
To create a satisfying and calorie-dense meal, combine rice with a serving of protein, such as tofu, lentils, or tempeh. This will not only boost the protein content but also provide essential amino acids.
4. Dried fruit
Dried fruit not only provides a convenient way to boost calorie intake, but it also offers a plethora of essential nutrients and fiber. Some excellent options to consider include raisins, dates, prunes, dried cranberries, and dried coconut flakes.
Incorporating dried fruit into your meals is incredibly easy. You can simply add it to trail mix for a quick and calorie-dense snack. Sprinkling it onto salads provides a burst of sweetness while mixing it into yogurt adds a delightful texture. Additionally, adding dried fruit to oatmeal or cereal can elevate the taste and provide an extra-calorie punch.
One of the major advantages of dried fruit is its high fiber content. Fiber is essential for maintaining healthy digestion and promoting a feeling of fullness. By incorporating dried fruit into your diet, you can easily increase your fiber intake, which benefits overall gut health.
While dried fruit is a great way to boost calorie and fiber intake, it is crucial to consume it in moderation due to its high natural sugar content. Balancing your intake with a variety of other foods, including proteins and healthy fats, is key to achieving a well-rounded vegan weight gain diet.
5. Beans and Legumes
There are a wide variety of beans and legumes that are high in calories, including black beans, kidney beans, chickpeas, lentils, and navy beans. These legumes are packed with essential nutrients and are an excellent source of plant-based protein.
Lentils, for example, are a great source of plant-based protein and contain around 230 calories per cup serving. In addition to their high-calorie content, lentils are also packed with fiber, iron, and folate, making them a nutritious choice for vegans looking to boost their calorie and nutrient intake.
Another great option are beans, including black beans, kidney beans, and pinto beans. With roughly 220-260 calories per cup serving, beans are not only calorie-dense but also provide a good amount of protein and fiber. Various dishes, including soups, stews, salads, and dips, can be prepared using them.
Chickpeas, often used in hummus and curries, are yet another legume that offers high-calorie content and nutritional benefits. Chickpeas provide 270 calories per cup and provide essential nutrients like iron and folate, as well as plant-based protein and fiber.
Incorporating beans and legumes into your meals is easy and versatile. They can be added to salads for a hearty and filling lunch or dinner. They can be used in soups and stews to add flavor and texture and to increase calorie content. Homemade dips like hummus can be made with chickpeas for a healthy and high-calorie snack option.
6. Olive oil
Olive oil is a versatile and beneficial ingredient that can be easily incorporated into a vegan diet. One of its notable attributes is its high monounsaturated fat content, which is considered a healthier type of fat. These monounsaturated fats can promote heart health by increasing levels of “good” HDL cholesterol while reducing levels of “bad” LDL cholesterol.
In addition to its health-promoting properties, olive oil can also provide extra calories to support healthy weight gain. This makes it an excellent choice for vegans looking to increase their calorie intake.
Olive oil can be used in a variety of ways to add flavor and calories to meals. It can be drizzled over cooked vegetables, mixed into salad dressings, or added to marinades for an extra punch of flavor. Its versatility makes it easy to incorporate into a wide range of dishes.
7. Quinoa
Quinoa is a versatile and nutritious high-calorie vegan food that should be a staple in any plant-based diet. Although often referred to as a grain, quinoa is technically a pseudo-grain. Regardless of its classification, it is an excellent source of protein, fiber, and essential nutrients.
With approximately 8 grams of protein and 5 grams of fiber per cooked cup serving, quinoa provides a satisfying and nutrient-dense option for those looking to increase their calorie intake. Whether used as a side dish or added to soups, stews, and salads, quinoa can easily be incorporated into a variety of dishes.
Quinoa is also a great alternative to animal products for those seeking healthy weight gain. Its high protein content, complete with all essential amino acids, makes it an ideal source of plant-based protein. Additionally, quinoa contains a beneficial combination of carbohydrates and healthy fats, giving it a calorie punch.
Including quinoa in your diet ensures you get a wide variety of essential nutrients such as magnesium, iron, and zinc. These nutrients are important for overall health and can be challenging to obtain solely from a plant-based diet.
8. Avocado
A 1-cup serving of avocado contains approximately 240 calories, making it a calorie-dense choice for those seeking to increase their calorie intake for weight gain or to meet higher energy needs. Additionally, avocados are rich in fiber, potassium, vitamin K, vitamin E, vitamin C, and B vitamins, making them a nutritious addition to any plant-based diet.
With their versatile nature, avocados are an excellent addition to vegan recipes. They can be sliced and added to sandwiches, mashed and spread on toast, or blended into creamy salad dressings and sauces. The high smoke point and mild flavor of avocado oil make it a popular choice for cooking.
As a result of their nutritional benefits and culinary versatility, avocados have gained popularity over the years. They have become a staple ingredient for many vegans and health-conscious individuals, as they offer a satisfying taste and an abundance of nutrients.
9. Coconut Oil
One of the benefits of using coconut oil for weight gain is its dense calorie content. Just one tablespoon of coconut oil contains approximately 117 calories, making it an easy and convenient way to boost calorie intake. This is especially beneficial for vegans who may struggle to meet their calorie needs without consuming animal products.
Integrating coconut oil into a vegan diet is simple and can be done in various ways. For instance, it can be used as a substitute for other cooking fats or oils in recipes. Whether it’s frying, baking, or sautéing, coconut oil adds a rich flavor and can enhance the calorie content of dishes. Additionally, blending coconut oil into smoothies or adding it to sauces and dressings can provide an extra calorie punch.
Coconut oil is not only high in calories but also contains beneficial properties such as medium-chain triglycerides (MCTs). These MCTs are rapidly absorbed by the body, providing a quick energy source. Moreover, coconut oil offers a wide variety of uses beyond weight gain, including as a moisturizer, hair conditioner, or natural lip balm.
10. Smoothies
Vegan protein smoothies are an excellent addition to a high-calorie vegan diet, providing a concentrated dose of amino acids and essential nutrients. By incorporating protein powders like hemp, pea, or mixed plant protein into these smoothies, you can easily boost your protein intake while enjoying a delicious and fulfilling drink.
Here are three vegan protein smoothie recipes that are both high in calories and packed with beneficial ingredients:
Strawberry-Banana Protein Smoothie:
Ingredients:
- 1 cup almond milk,
- 1 scoop of mixed plant protein powder,
- 1 ripe banana,
- 1 cup frozen strawberries.
Calorie Count: Approximately 350 calories.
Nutrition Information: Provides 25 grams of protein, 50 grams of carbohydrates, and 10 grams of fat.
Chocolate Peanut Butter Protein Smoothie:
Ingredients:
- 1 cup oat milk,
- 1 scoop of pea protein powder,
- 2 tablespoons of peanut butter,
- 1 tablespoon of cacao powder,
- 1 tablespoon of maple syrup.
Calorie Count: Approximately 400 calories.
Nutrition Information: Provides 30 grams of protein, 40 grams of carbohydrates, and 15 grams of fat.
Green Power Protein Smoothie:
Ingredients:
- 1 cup almond milk,
- 1 scoop of hemp protein powder,
- 1 cup spinach,
- 1 ripe avocado,
- 1 tablespoon of coconut oil.
Calorie Count: Approximately 450 calories.
Nutrition Information: Provides 20 grams of protein, 30 grams of carbohydrates, and 30 grams of fat.
Vegan protein smoothies are not only a convenient way to increase your caloric intake but also a great source of essential nutrients. With a wide variety of recipes and protein powder options available, you can easily customize your smoothies to suit your taste preferences and specific dietary needs.
Pasta
If you’re following a vegan weight gain diet, incorporating high-calorie foods like pasta can help you meet your calorie intake goals. Here are some types of pasta that are suitable for a vegan weight gain diet:
Kamut Pasta: Made from Kamut wheat, this pasta is an excellent source of plant-based protein, fiber, and essential nutrients. With a nutty flavor and chewy texture, Kamut pasta provides around 210 calories per 2-ounce serving.
Spelt Pasta: Spelt is an ancient grain that is known for its high protein and fiber content. Spelt pasta offers a slightly sweet and nutty flavor with a light texture. It contains approximately 200 calories per 2-ounce serving.
Gluten-Free Pasta: If you have gluten sensitivities or follow a gluten-free diet, opt for gluten-free pasta varieties like rice, quinoa, or corn pasta. These alternatives can provide around 200-210 calories per 2-ounce serving.
Sprouted Wheat Pasta: Sprouted wheat pasta is made from sprouted wheat grains, which can increase the availability of nutrients. It offers a slightly sweet and nutty flavor and contains about 200 calories per 2-ounce serving.
Here’s a delicious recipe that incorporates these pastas:
Vegan Mediterranean Pasta Salad:
- Cook your choice of pasta according to package instructions.
- In a bowl, combine cooked pasta, diced cucumbers, cherry tomatoes, olives, chopped red onions, and fresh parsley.
- For the dressing, mix together olive oil, lemon juice, garlic, salt, and pepper.
- Drizzle the dressing over the pasta salad and toss well to combine.
- Optional: Add vegan feta cheese or chickpeas for extra protein.
- Serve chilled and enjoy!
Incorporating these high-calorie pasta varieties into your vegan weight-gain diet can provide essential nutrients and help you achieve your calorie goals.
Pumpkin seeds
Rich in heart-healthy fats, pumpkin seeds are an excellent source of monounsaturated and polyunsaturated fats, including omega-3 fatty acids. These fats help to support cardiovascular health and lower the risk of heart disease. Additionally, pumpkin seeds are packed with essential minerals like magnesium, which is important for bone health, energy production, and muscle function.
On average, a ½ cup serving of pumpkin seeds provides approximately 142 calories, making them an ideal choice for those seeking to increase their calorie intake. Whether you’re looking to maintain a healthy weight or aiming to gain weight plant-based, pumpkin seeds can provide the extra calories you need.
The versatility of pumpkin seeds allows various ways to incorporate them into your meals and snacks. As a quick and convenient snack, sprinkle them over salads or roasted vegetables for extra crunch, or add them to smoothies and homemade granola bars to boost your nutrition. A fine powder can also be made from pumpkin seeds, which can be substituted for gluten-free flour in baked goods.
The bottom line
High-calorie vegan foods are nutrient-dense, meaning they provide a significant amount of calories while also offering essential nutrients. These foods can be easily incorporated into one’s diet to increase calorie intake and support healthy weight gain.
Some excellent sources of high-calorie vegan foods include nuts and nut butters (like macadamia nut and salmond butter), seeds (such as sunflower seeds and ground sesame seeds), plant-based oils (like coconut oil and avocado oil), and whole grains (like brown rice and white rice).
Consuming these foods while ensuring essential nutrients can help support weight gain and increase calorie intake.