Many think eating calorically-dense animal foods is the only way to gain weight. This is a misconception that circulates even after enough evidence has proved it to be false. Switching to a vegan diet will indeed make it difficult to put on weight but you still can achieve your weight gain goals by making strategic food choices. Here are some calorie-rich foods that will help you gain weight.
Avocados are well known for their buttery texture and light flavor. They have a stirring nutrient profile and this makes avocados ideal for stimulating healthy weight gain. One avocado has 322 calories, 30 grams of total fat, and 13.5 grams of fiber. They are also rich in micronutrients like vitamin C, potassium, pantothenic acid, and folate.
Tahini is made from toasted and ground sesame seeds and is an inherent part of Middle Eastern cuisines that are known to be high in fiber, protein, and healthy fats. 15 grams of tahini is believed to contain roughly 2.5 grams of protein, 8 grams of fat, 89 calories, and 1.5 grams of fiber. The paste-like consistency of tahini is similar to that of peanut butter. Adding a few spoons of tahini into your daily diet can help you gain weight.
It is a healthy pseudo-grain that is rich in protein, fiber, and many essential nutrients. It is a calorically dense food that is best for healthy weight gain. 185 grams of quinoa has nearly 5 grams of fiber, 8 grams of protein, and 225 calories. Quinoa supplies a decent amount of magnesium, manganese, copper, phosphorous, and folate. It is usually added as a side dish to meals and can be added to stews, soups, and salads to improve their calorie-content.
Dried fruit comes loaded with calories, vitamins, antioxidants, and minerals. The nutrient content depends on the type of fruit. 87 grams of prunes have 209 calories while 83 grams of raisins have about 247 calories. The micronutrients in dried fruit are 3-5 times more concentrated than those in fresh fruits. As you already know, dried fruits are naturally high in sugar content. Therefore, it is advisable to combine dry fruits with nutritious protein sources. This will minimize the effects of dry fruits on blood sugar. You can make a high-calorie breakfast my mixing dried fruit with coconut yogurt or oatmeal. Dried fruits can also be added to protein shakes.
By making the right calorie-rich meals with the calorically dense vegan foods in the article, you can reach your weight gain target easily.