Vegan meal plan for gaining weight

Written byListonic team

Updated on Nov 22, 2024

Achieve weight gain on a vegan diet with our meal plan designed for gaining weight. Packed with calorie-dense and nutrient-rich recipes, this plan offers a variety of flavorful options to support your weight goals on a vegan lifestyle. Enjoy a satisfying and nourishing experience that contributes to healthy weight gain.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Lentils

Chickpeas

Oats

Raisins

Dates

Snacks & sweets

Almonds

Walnuts

Chia seeds

Flaxseeds

Almond butter

Peanut butter

Vegan granola

Beverages

Coconut milk

Fortified plant-based milk

Plant based

Tofu

Tempeh

Vegan protein powder

Vegan yogurt

Fresh grocery

Avocado

Sweet potatoes

Bananas

Bakery

Whole-grain bread

Spices & sauces

Olive oil

Meal plan overview

Achieve your weight gain goals with our vegan meal plan for gaining weight. Packed with calorie-dense and nutrient-rich recipes, this plan offers a variety of flavorful options to support your weight gain journey. Enjoy satisfying and nourishing meals that contribute to healthy weight gain while following a vegan lifestyle.

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Foods to eat

Calorie-Dense Foods: Incorporate nuts, seeds, and nut butters for extra calories.
Healthy Fats: Avocado, coconut oil, and olive oil can contribute to increased calorie intake.
Whole Grains: Choose brown rice, quinoa, and oats for nutrient-dense carbohydrates.
Plant-Based Proteins: Include tofu, tempeh, and legumes for protein-rich meals.
Dried Fruits: Snack on dried fruits like raisins, dates, and apricots for added calories.
Plant-Based Milk: Opt for fortified plant-based milk to support overall nutrition.
Smoothies: Blend fruits, vegetables, plant-based protein, and nut butter for a calorie-packed smoothie.
Grilled Vegetables: Enhance meals with grilled vegetables for added flavor and nutrients.
Nutrient-Dense Snacks: Enjoy snacks like hummus with veggies or guacamole with whole-grain crackers.
Water: Stay hydrated with water between meals to support overall health.

✅Tip

Incorporate calorie-dense foods like nuts, seeds, and nut butters into your meals and snacks to help increase your overall calorie intake.

Foods not to eat

Empty Calorie Snacks: Minimize consumption of snacks with empty calories and little nutritional value.
Sugary Beverages: Avoid sugary drinks, opting for water or unsweetened plant-based alternatives.
Excessive Fiber: While fiber is essential, excessive amounts may contribute to feeling overly full.
Low-Calorie, High-Volume Foods: Be mindful of foods that may fill you up without providing sufficient calories.
Processed Low-Calorie Snacks: Limit intake of processed snacks labeled as low-calorie, as they may lack nutrients.
Extreme Restriction: Avoid overly restrictive diets that may compromise overall nutrition.
Unbalanced Meals: Strive for well-balanced meals to ensure a variety of nutrients.
Skipping Meals: Consistently skipping meals may hinder weight gain efforts.
Unhealthy Fats: Limit intake of unhealthy fats found in fried and processed foods.
Excessive Salt: Control salt intake to support overall health and well-being.

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Main benefits

The Vegan meal plan for gaining weight includes calorie-dense, nutritious vegan foods. It's designed for healthy weight gain through a balanced, plant-based diet.

Recommended nutrient breakdown

Protein: 15%

Fat: 35%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Nuts and seeds, such as almonds and chia seeds, are calorie-dense and can be more affordable in bulk. Nut butters, like almond and peanut butter, can be made at home for cost savings. Avocado, while sometimes pricey, can be bought on sale. Quinoa and brown rice are nutritious and budget-friendly. Consider making your own vegan granola and protein shakes.

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Extra tips

These calorie-dense vegan snacks can help in healthy weight gain:

Avocado toast with olive oil
Coconut milk smoothie with mango
Cashew nut butter on dates
Homemade vegan granola bars
Stuffed dates with almond paste
Fried plantains
Vegan banana bread with walnuts

In a vegan diet for gaining weight, beverages like smoothies with avocado and banana for caloric density, nut milk for a hearty drink, soy milk as a protein-rich choice, fruit juices for quick energy, and water to stay hydrated are beneficial.

For vegans aiming to gain weight, the focus should be on increasing caloric intake through healthy, high-energy foods. Smoothies enriched with nut butters, seeds, and plant-based milks, along with meals that include avocados, quinoa, and sweet potatoes, offer a calorie boost while providing essential nutrients. It's important to consume these foods in greater quantities while ensuring they are balanced and nutritious.

Meal plan suggestion

Day 1

Breakfast:Oats cooked with fortified plant-based milk, mixed with vegan protein powder, topped with banana slices, almond butter, and a sprinkle of chia seeds
Mid-Morning Snack:Vegan yogurt with vegan granola and dried fruits (raisins, dates)
Lunch:Quinoa and chickpea salad with avocado, olive oil dressing, and a side of whole-grain bread
Afternoon Snack:A smoothie with coconut milk, banana, and a scoop of vegan protein powder
Dinner:Stir-fried tofu and tempeh with sweet potatoes and brown rice, cooked in olive oil
Calories🔥: 2400
Fat💧: 85g
Carbs🌾: 320g
Protein🥩: 90g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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