How to gain weight on a vegan diet?

For some people, gain weight it can be extremely difficult. Some say that it is more difficult to reduce. There are no animal products in the vegan diet. Eliminating them makes it even more difficult to weight gain and may require a strategic approach to meal planning.

Among vegan products, it is advisable to pay attention to those that are more caloric, especially when the goal is to gain weight.

Article index

  • So how do you gain weight on a vegan diet??
    • Nuts and peanut butter
    • Avocados
    • Quinoa
    • Tahini
  • Olive oil
    • Nuts
    • Vegetables

So how do you gain weight on a vegan diet??

Nuts and peanut butter

The walnuts they are an excellent source of protein, healthy fats and calories, which makes them an excellent option if you want gain weight. For example, walnuts contain 654 kcal per 100 g. Eating a handful of nuts each day, such as almonds, cashews, walnuts, and walnuts, can be a great way to add calories to your diet. In addition, they contain many healthy fats, vitamins and minerals..

The peanut butter it is also a good option. A quick and tasty snack. Of course, also without the addition of sugar and other unnatural substances. Here, we must not stop reading labels or own production.


The avocados Ripe fruits are famous for their creamy texture and delicious, smooth flavor. It also has an impressive nutrient profile and supports the weight gain healthy by providing plenty of heart-healthy fats and fiber. An avocado has approximately 322 kcal (160 kcal in 100 g), 13.5 grams of fiber and almost 30 grams of total fat.

The avocados they are also rich in many micronutrients, such as vitamin C, folate, pantothenic acid, and potassium.

Try adding half of the avocado to your morning smoothie, spread on a slice of whole wheat bread or diced and then add to your salad or omelette.


The quinoa grains is it so packed with protein, fiber, and many other nutrients your body needs. The quinoa It is rich in calories, since 1 cup (185 grams) of cooked quinoa contains approximately 222 kcal, 8 grams of protein and 5 grams of fiber. In 100 grams of dry product there are about 363 kcal, similar to other similar products such as rice or cereals.

The quinoa It is one of the few sources of complete plant protein, which means that it provides all nine essential amino acids. Your body cannot make them on its own and must get them from food. In the case of plant products, this can be quite difficult.

The quinoa it also provides a lot of manganese, magnesium, phosphorus, copper, and folate. It is a fairly filling appetizer and can be added to soups, stews and salads and thus squeeze out more calories.


Made with toasted and ground sesame seeds, the tahini is a staple ingredient in Mediterranean and Middle Eastern cuisine. It is rich in protein, fiber, healthy fats, and calories. Just 1 tablespoon (15 grams) of tahini It has about 89 calories, 2.5 grams of protein, 1.5 grams of fiber, and 8 grams of fat. There are about 594 kcal in 100 g. Including a few tablespoons a day in your diet can effectively increase your caloric intake and support healthy weight gain.

The tahini It has a doughy consistency similar to peanut butter. It is an excellent addition to sandwiches and salads.

Olive oil

The olive oil rich in healthy monounsaturated fats it is known for its pro-health properties. Monounsaturated fats have been shown to increase "good" HDL cholesterol levels, lower blood triglycerides, and help improve blood sugar levels in people with type 2 diabetes..

The olive oil it is also rich in antioxidants, which are compounds beneficial that help prevent oxidative damage to cells and reduce the risk of chronic diseases.

Also, having around 120 kcal and 13.5 grams of fat.

In one tablespoon (14 grams), olive oil can also be a healthy way to add calories to your food.

Sprinkle cooked vegetables with olive oil and toss with salad dressing or add to marinades to add flavor and calories.


The nuts They're a great way to get extra calories, vitamins, minerals and antioxidants. The exact nutrient content can vary depending on the type of fruit. Nuts are rich in fiber and antioxidants and provide micronutrients 3 to 5 times more concentrated than those of the fresh fruit.

Since the nuts They are also rich in natural sugars, best combined with a nutritious source of protein to minimize the potential effect on blood sugar levels. Add dried fruit to coconut yogurt or oatmeal for a high-calorie breakfast.


The vegetables like lentils, beans and chickpeas are high in protein, fiber and, of course, calories. For example, navy beans (dry) have around 315 kcal, 21 grams of protein and 25 grams of fiber per 100 grams of product.

The vegetables They are also rich in vitamins and minerals important for our body, as folic acid, magnesium, iron, zinc, and potassium.

Try adding beans to vegan meatballs or burgers, as well as salads, soups, casseroles, sauces, and spreads.

Summary Article Name How to gain weight on a vegan diet? Description Among the vegan products, it is advisable to pay attention to those that are more caloric, especially when the goal is to gain weight. Author Natalia

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