How to Gain Weight on a Vegan Diet


When it comes to gaining weight, the most effective food is animal diet. But if you need a vegetarian or vegan approach to your goal weight, it is not impossible too. There are various foods that can help you put on those extra pounds you require for your dream figure.

Here are some nutritious foods that can help you with your intention:

  1. Sweet potatoes: They have high amounts of calories, fibre, vitamins, minerals, and antioxidants. They can be used in salads, or as snacks after being roasted, grilled, baked or mashed. They contain 180 calories and 6.5 grams of fibre in 200 grams.

  1. Rice: They are a good source of calories, fibre, manganese, selenium, magnesium, phosphorus, and niacin. They can be eaten after being steamed with any curry or a pudding. They contain 216 calories and 3.5 grams fibre in 195 grams of brown rice.

  1. Nuts and dried fruits: They are healthy and nutritious choice of foods. They supply concentrated micronutrients to the body. They can be eaten as snacks in roasted form or raw or in the form of butter or mixed with oatmeal and yoghurt.


§  Walnuts- 654 calories and 7gram fibre in 100 grams.
§  Almonds- 170 calories and 3 grams fibre in a quarter cup.
§  Peanuts- 567 calories and 9 grams fibre in 100 grams.
§  Cashews- 553 calories and 3.3 grams fibre in 100 grams.
§  Pistachios- 156 calories and 3 grams fibre in an ounce (28 grams).
§  Pecans- 193 calories and 2.5 grams fibre in an ounce.
§  Macadamia Nuts- 200 calories and 2.5 grams fibre in an ounce.
§  Brazil nuts- 182 calories and 2 grams fibre in an ounce.
§  Hazelnuts- 176 calories and 3.5 grams fibre in an ounce.

  1. Avocado: They are creamy, mild flavoured, and delicious fruits rich in vitamin C, folate, pantothenic acid and potassium. They can be used in smoothies, salads, sandwiches or omelettes. They contain 322 calories and 13.5 grams fibre in one piece.


  1. Quinoa: it is a pseudo-grain rich in manganese, magnesium, phosphorus, copper and folate. They can be used in soups, stews, and salads. It contains 222 calories and 5 grams fibre in 1 cup (185 grams).


  1. Tahini: it is made from roasted and ground sesame seeds. They have high amounts of healthy fats and proteins. They can be used in wraps, salads, stews, soups or creamy dressing in veggies. It contains 89 calories and 1.5 grams fibre in 1 tablespoon.

  1. Olive oil: unlike the refined oil and other oils, olive oil has monosaturated fats which helps in increasing good HDL cholesterol in our body and is good for type 2 diabetes too. They can be used to cook curries, bake or sprinkled on salad. They contain 119 calories and 13.5 grams fat in one tablespoon with no fibre content.

  1. Legumes: They are lentils, beans, and chickpeas, which are rich in vitamins, folate, magnesium, iron, zinc and potassium content. They can be used in salads, stew, dips, spreads, and curries after being boiled. They contain 227 calories and 1 grams fibre in 1 cooked cup (172 grams).

  1. Coconut Oil: Being efficient for brain functioning and maintaining cholesterol levels, it is helpful in gaining weight too. It can be used in place of other oils or in smoothies, salads dressings, and sauces. It contains 116 calories and 13.5 grams fat in 1 tablespoon with no fibre content.

The general recommended calorie intake per day is 2,000 calories a day for women and 2,500 for men. So, in order to gain weight, a person needs to take around 300-1000 calories extra per day depending upon their routine, which involves the number of calories they burn.

The daily fibre requirement of our body is 25 to 30 grams and it should not increase as it affects the weight gain in the opposite way. Increase in fibre, decreases the calory requirement slowing the weight gain process.


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