4 Calorie Rich Vegan Foods For Weight Gain

Are you vegan and trying to gain weight? Discover the  best high-calorie vegan foods that will let you build muscle mass  and gain weight!

By following a vegan diet, it is common to lose weight. However, you can maintain your ideal weight and even gain a few pounds if you pay special attention to what you eat. Let’s look at some high-calorie vegan foods that you should not miss in your diet.

High-calorie vegan foods

To gain weight, it is essential to eat vegan foods that are rich in calories. That way  , one will have plenty of energy and will be able to convert nutrients into muscle mass.

1. Calorie rich foods: Vegetable oils

Vegetable oils are the perfect solution to add to your meals. In addition, they  provide vitamin E and unsaturated fatty acids. Let’s then look at how many calories the primary oils contain:

• Olives: 899 kcal per 1.2 dl.
• Rapeseed: 884 kcal per 1.2 dl.
• Coconut: 899 kcal per 1.2 dl.
• Sunflower: 899 kcal per 1.2 dl.

The good news is that  you can eat them in all four of your daily meals. How? For example, you can add a little vegetable oil to your avocado bread. You can also add it to salad dressings, homemade bread and even pasta with oil and vegetables. You can even add them to smoothies with fruits and vegetables!

2. Calorie-rich vegan foods: Nuts

Some of the best high calorie vegan foods are nuts. They are perfect for satisfying hunger between meals and are a healthy snack. You can also add them to soup, salad, dishes or even vegan yogurt!

Walnuts

Walnuts contain 611 kcal per 1.5 dl. We recommend them as they are  a source of omega-3 fatty acids, folate, B vitamins, fiber and proteins.

Its proteins do not contain methionine, which is an essential amino acid. We therefore recommend combining them with cereals. For example, one can make bread to get protein just like the way animals do it. On the other hand, they contain iron, potassium, selenium, magnesium, phosphorus and zinc.

Hazelnuts

Hazelnuts contain 587 kcal per 1.5 dl. They are rich in oleic acid, vitamin E, folate and vitamin B6. They also contain minerals such as iron, magnesium, calcium and potassium. They also contain good quality protein and the amino acid, L-arginine.

Macadamia nuts

Macadamia nuts are very popular nowadays. They are very nutritious and rich in calcium, iron, phosphorus and B vitamins. They also contain 602 kcal per 1.5 dl. Their high fat content makes them excellent for making vegan mayonnaise in  addition to eating them as a snack or in salad.

Pistachios

They contain 551 kcal per 1.5 dl. They are also excellent in sweet dishes such as ice cream, cake and other desserts. However, you can also add them to salted dishes such as pasta sauce.

Cashews

These nuts are rich in magnesium  and B vitamins (B1 and B2)  as well as proteins and trace elements. They also contain 570 kcal per 1.5 dl.

3. Calorie-rich vegan foods: Cereals

Cereals are one of the mainstays of a balanced diet. Along with vegetables and fruits, one should eat them every day. For example, some important examples are wheat, rice, corn, rye, oats, barley and millet.

Cereals contain about the same amount of calories as each other, since they consist primarily of carbohydrates. The starch inside the seeds actually gives us energy.

On average, they contain between 7 and 15% protein. To be better absorbed, we recommend eating these grains with legumes. In this way, one can obtain protein reminiscent of animal meat. They also provide B vitamins, potassium, iron, calcium and zinc among other minerals.

4. Calorie-rich vegan foods: Legumes

Legumes have an excellent nutritional value of about 350 kcal per 1.5 dl. When cooked, the caloric value can change depending on the type of legumes and how they are cooked.

They are actually the primary source of plant-based protein,  contributing between 19 and 36% of good quality protein. In addition, they are rich in carbohydrates, primarily starch, as well as fiber, polyunsaturated fatty acids, minerals (potassium, phosphorus, zinc, iron and magnesium) and B vitamins (B1, B3 and B6) and folate.

Conclusion

Do not hesitate to add these high calorie vegan foods to your diet. Also, be sure to exercise regularly if you are trying to gain weight. Remember to talk to a professional for help in organizing your diet  so that you do not lack any nutrients.