Getting enough calories is important for vegans to maintain energy and gain healthy body weight. Most plant-based foods are low in calories and fat. Therefore, it is important for you to be aware of the calories you take when following a vegan diet or a plant-based diet to avoid problems like fatigue and weight loss.
It can be challenging for vegans to maintain healthy body weight. But there are many plant-based foods that are high in calories. Including them in your diet can help to get some extra calories that are essential for weight gain. The following are some of such high-calorie foods that can be a great addition to your vegan meal plans.
Nuts And Nut Butters
Nuts are an excellent source of healthy fats, protein, and calories. They are a great option to include in your everyday diet for attaining energy and acquiring a wide array of nutrients. These healthy foods are also a wonderful option for people who are trying to gain weight.
Take a handful of nuts every day for meeting your energy needs and promoting weight gain. When it comes to nuts, there is a wide variety of options for you to choose from including almonds, walnuts, cashew nuts, peanuts, macadamia nuts, pecans, etc.
Nut butter can also provide you the health benefits provided by nuts. You can add nut butter to your snacks, smoothies, or sides for getting some extra calories and protein.
Avocados are known for their creamy texture as well as delicious and mild flavor. Most fruits are usually low in calories, however, avocado is high in calories. Just one avocado can give you about 322 calories. It also carries an impressive nutrient profile and is high in healthy fats and fiber.
There is a wide range of macronutrients present in avocados including folate, potassium, vitamin C, and pantothenic acid.
You can add this delicious fruit to your smoothies, or spread it on your sandwich.
This is a pseudo-grain that is well-known for its health benefits. It is loaded with fiber, protein, and an enormous number of other important nutrients. It is also high in calories, as just a cup of cooked quinoa can provide you almost 222 calories.
Another important benefit of quinoa is that it is one of the complete sources of protein. This pseudo-grain also offers a multitude of other nutrients like magnesium, manganese, phosphorous, folate, and copper.
You can use it as a side dish or include it in your soups, salads, or stews, to gain some extra calories.
This is a commonly used staple in Middle Eastern and Mediterranean cuisines. Tahini is made from sesame seeds. It is rich in fiber, protein, healthy fats, as well as calories.
One tablespoon of tahini offers 89 calories. Therefore, incorporating a couple of tablespoons of tahini into your everyday diet can help to increase your calorie intake and promote weight gain.
You can add tahini to your sandwiches and salads. It can also be used as a tasty dip or added to your soups. You can also blend it into a dressing to serve along with steamed vegetables.
Olive oil is high in monounsaturated fats that can be useful for increasing the levels of HDL cholesterol in your body. These healthy fats can also help to reduce triglycerides and regulate blood sugar in people who are suffering from type 2 diabetes.
Olive oil is also rich in antioxidants that are beneficial for preventing different diseases that can result from oxidative stress.
You can add olive oil into your salad dressing, drizzle it over cooked vegetables, or add it to marinades for enhancing their flavor and gaining some additional calories.
Dried fruits are a great way to add some extra vitamins, minerals, antioxidants, and calories to your diet. The nutritional content present in dried fruits can vary a lot based on the type of fruit. There is a wide variety of dried fruits for you to include in your diet which ranges from prunes (which provide 209 calories per half a cup) to raisins (which give 247 calories per half a cup).
Dried fruits are rich in antioxidants and fiber that are important for your body. Additionally, the amounts of micronutrients is 3-5 times concentrated in dried fruits than in fresh fruits.
Mix your favorite dry fruit in oatmeal or coconut yogurt for a high-calorie breakfast. You can mix them with nuts and seeds to make a tasty trail mix or add them to your protein shakes.
If you are looking for high-calorie foods to add to your vegan diet, considering the above options can be helpful. These plant-based foods are high in calories and can help you to gain bodyweight easily.