You need to have a meal plan that contains foods high in protein, healthy fats, and whole carbohydrates if you want to gain weight the proper way.
As a result, I’ve tried to include meals that strike the proper balance between flavor and nutrients in my list of plant-based breakfast ideas to help you gain weight.
Making sure you consume enough calories each day is a part of this. Whether you’ve been eating vegan for a short period or a long time, it’s crucial to make sure your nutritional requirements are covered.
When switching to a plant-based diet, many people lose weight, often accidentally, due to cutting out high-calorie items like meat, dairy, and other animal-based foods.
Track your calorie intake and add 250-500 calories to your current calorie intake.
Include protein at every meal and Choose High-calorie High-protein foods.
Eat more meals and snacks throughout the day. (Try to eat 5-6 meals a day.)
Don’t forget about healthy fats.
Exercise regularly. Exercise helps to stimulate muscle growth and repair.
Don’t forget the snacks
A filling breakfast like stuffed avocado toast, tofu scramble with vegetables and a side of baked potatoes or sweet potatoes, or overnight oatmeal topped with fruit, nuts, nut butter, and seeds like flax or chia are some of my favorite ways to start the day.
I make sure I eat enough food every day, among other things, by putting healthy fats like nut butter, olive oil, avocados, etc. in my diet.
If you enjoy smoothies as much as I do, you may up the calorie count of your favorites by adding some peanut butter, almond spread, hemp seeds, or vegan protein powder.
Lunchtime favorites include sandwiches and wraps with a cup of soup or a side salad.
Chickpea salad on a sandwich or wrap is a fantastic option and also happens to be one of my kids’ favorite meals for school.
I enjoy having a substantial serving of whole grains for dinner, such as brown rice or quinoa, along with tofu or tempeh, beans, or hummus, as well as a lot of vegetables, and I like to finish it off with roasted pumpkin or seeds of sunflower or toasted seeds of sesame. Also legume-based pasta like chickpea or lentil may make a filling meal.
If you’re following a vegan diet and hoping to gain weight or, like me, you exercise and want to build muscle or keep it off, there are many delicious and fulfilling methods to up your daily calorie intake.
This collection offers some excellent high-calorie vegan morning food suggestions to get you going.
Tofu: One of the best options is black pea or chickpea tofu to get your daily protein. Which you can add to breakfast sandwiches and salads
Homemade vegan cheese: You can make vegan cheeses at home using cashews, sunflower seeds or pumpkin seeds. Spread it on breakfast and serve it with walnuts, tomatoes and cucumbers.
Tempeh: Tempeh is a mildly nutty food made from slightly fermented soybeans.
Chickpeas: You may roast them, make hummus out of them, or create pancakes and waffles using chickpea flour.
Hemp seeds: Hemp seeds are simple to incorporate into smoothies or to sprinkle over toast.
You can use soy milk in coffee, oatmeal, cereal, and smoothies.
Oats: A great approach to increase your diet’s protein intake is by eating oatmeal. Oatmeal can also be supplemented with additional ingredients like soymilk, seeds, almonds, or almond butter.
Nut Butter: You can put nut butter on toast, pancakes, waffles, oatmeal, and smoothies.
Chia Seeds: Use these to make a delicious chia pudding, as well as smoothies, baked goods, and porridge.
Seitan: Seitan is a high-protein, wheat-based meat substitute. You can slice and grill seitan and add it to breakfast wraps or salads. Lentils: Lentils are rich in protein and fiber. You can add cooked lentils to oatmeal or use them to make pancakes and cakes. Also, Iranian breakfast lentil soup is great for breakfast.
Beans: One of the best sources of protein for vegetarians is beans. You can add baked beans to burritos, bowls, or breakfast salads.
Nuts : Nuts are an excellent source of protein, fiber and healthy fats. You can add them to oatmeal, salads and smoothies. To increase your daily weight, include 5 almonds or walnuts in your breakfast.
The traditional rolled oats are no-cooked overnight and are served cold. To keep this dish vegan, prepare it with water or plant-based milk; omit the honey or replace it with agave nectar instead.
Combine your preferred ingredients with your overnight oats. You can substitute any of your preferred high-protein toppings, such as chopped almonds and banana slices, for the fresh strawberries and sliced almonds that are called for in this particular recipe.
Total Time: 10 min
Calories: 376
Protein: 13g
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