Top 10 Vegan Foods to Help You Gain Weight

Written by Daisy Whitbread
BSc (Hons) MSc DipION

• 1. Homemade Granola

  Calories per Cup	Calories per 100g
  597 calories	489 calories

  Nutrition Facts for granola, homemade. (Source)
  Granola is a high-energy food that can be very healthy if you choose shop-bought products carefully or make your own. Granola makes a great high-energy snack as well as breakfast. Make or choose products made from oats, to supply energy, fiber, B vitamins, and minerals. Also add plenty of nuts, seeds, dried fruits, and shredded coconut for extra energy and nutrients. Avoid products with added refined sugars, refined grains, or unhealthy oils.
• 2. Firm Tofu

  Calories per Cup	Calories per 100g
  363 calories	144 calories

  Nutrition Facts for Firm Tofu. (Source)
  Tofu is a top vegetarian source of protein. All types of protein supply the body with the amino acid building blocks required to form new muscle, but some foods contain a better profile of amino acids than others. Tofu is one of the only plant foods containing all nine essential amino acids, which must be obtained through diet, as the body cannot manufacture them (4).
• 3. Healthy Fats (Avocados)

  Calories per Avocado	Calories per 100g
  322 calories	160 calories

  Nutrition Facts for Avocados. (Source)
  When trying to gain weight and increase your calorie intake, it is important to include plenty of healthy fats in your diet. Gram for gram, fats have a higher calorie content than protein and carbohydrates (9 calories per gram of fat versus 4 calories per gram of protein or carbohydrate). Top vegan sources of healthy fats include avocados, hummus, coconut products, olive oil, nuts, seeds, and nut butters.
• 4. Smoothies

  Calories in 1 Smoothie	Calories per 100g
  0 calories	129 calories

  Nutrition Facts for MyFoodData Vegan Energy Smoothie. (Source)
  Homemade smoothies are an excellent way to get more healthy calories, fats, and protein into your diet. They make a great snack between meals. You can add many of the aforementioned foods, such as nuts, seeds, nut butters, avocados, along with vegan protein powders, fruits, vegetables etc. Avoid shop-bought, packaged smoothies though which are not the same and are often highly processed and high in sugar.
• 5. Pulses (Lentils)

  Calories per Cup	Calories per 100g
  230 calories	116 calories

  Nutrition Facts for Cooked Lentils (Boiled) (Mature Seeds). (Source)
  Pulses including beans, lentils, and chickpeas provide a healthy dose of plant-based protein for muscle building. Pulses are also a great energy food, as they contain slow-releasing carbohydrates and fiber, which help keep blood sugar levels balanced. Combining brown rice or other wholegrains with pulses helps provide a wide range of amino acids.
• 6. Quinoa

  Calories per Cup	Calories per 100g
  222 calories	120 calories

  Nutrition Facts for Quinoa, cooked. (Source)
  Quinoa is botanically a seed but eaten as a grain. It is packed with protein, fiber, vitamins, minerals and antioxidants, plus all the amino acids needed for muscle growth. In fact, quinoa is the ideal grain for anyone looking to build muscle, as it is higher in protein than most other grains with a good amino acid profile(5). It is also an excellent high-energy food, containing slow-releasing carbohydrates and the minerals magnesium and iron, which are required for maintaining energy levels.
• 7. Peanut Butter

  Calories 2 Tblsp	Calories per 100g
  188 calories	589 calories

  Nutrition Facts for Peanut Butter (Chunk Style). (Source)
  Peanuts are not technically nuts, but legumes (from the same family as beans and lentils), which accounts for their higher protein content compared with other nuts. Peanuts and peanut butter contain around 24g protein per 100g. In one study, elderly patients were given peanut protein in combination with resistance training for 6 weeks and it significantly increased both muscle growth and strength (6).
• 8. Dark Chocolate (85% Cocoa)

  Calories per 1oz Square	Calories per 100g
  170 calories	598 calories

  Nutrition Facts for Dark Chocolate (70-85% Cocoa). (Source)
  Good quality dark chocolate with a high cocoa content is actually a very nutritious food and makes a great vegan, high-energy snack. It is a top dietary source of antioxidants, in particular, a type of antioxidant called flavonols, associated with various health benefits including lowering blood pressure, improving blood flow through vessels, and improving blood sugar and fat processing (7).
• 9. Nuts and Seeds (Squash Seeds)

  Calories per 1oz Handful	Calories per 100g
  163 calories	574 calories

  Nutrition Facts for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted). (Source)
  Nuts and Seeds make a great portable snack and can be sprinkled on top of many dishes, including oatmeal, salads, soups etc. They are a nutrient and energy-dense food, containing vitamins, minerals, healthy fats, and a decent dose of plant protein. Almonds have the highest protein content of all nuts (except peanuts); a handful contains around 7g of protein. Eating nuts is associated with many health benefits including lowering cholesterol levels and risk of many diseases (8).
• 10. Green Peas

  Calories per Cup Cooked	Calories per 100g
  134 calories	84 calories

  Nutrition Facts for Cooked Green Peas (Boiled, Drained). (Source)
  A cup of cooked peas contains nearly 9 grams of protein. Pea protein powder is gaining popularity as a vegan protein source. One study found that pea protein in combination with resistance training promoted a greater increase in muscle thickness after 12 weeks, compared with just training alone. The results were particularly pronounced in people starting or returning to training after a break and were comparable to a third group who took whey protein (9). See more high-protein vegetables.

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