Gaining weight vegan is not that hard. Knowing which vegan foods are good for snacking has few disadvantages compared to people who also consume animal foods. In this article you will learn what you have to pay attention to as a vegan.

Gaining weight vegan – the basics

That’s not likely to be a surprise: if you eat vegan, weight gain works just as well as omnivores do. You need a calorie surplus and ideally use additional strength training to build muscle.

That’s why I do not want to repeat all the basics in detail here. You can find a detailed article about gaining weight here.

Vegan foods with high calorie density

To grow vegan, you need to incorporate food into your diet that has a high calorie density. With foods like meat, fish, and dairy gone, you have a little less choice.

But this is not a problem on the whole, because there are many plant foods that have a lot of calories. These include:

  • rice
  • noodles
  • oatmeal
  • nuts
  • dried fruit
  • seed
  • vegetable oils
  • peanut butter
  • avocados
  • couscous
  • whole-grain bread rolls

The listed vegan foods all have a high calorie density and are therefore perfect for growing. There is also another way to get your calories easily and quickly. And by drinking your calories in the form of a weight gainer.

The best vegan protein sources

A prejudice that is still being stubbornly spread about the vegan diet is that it is difficult for vegans to meet their protein needs. That’s not right, of course.

There are a lot of high quality vegan protein sources. The only downside is that as a vegan it’s a little harder to cover all amino acids optimally.

Animal foods such as meat, fish or curk have a much better amino acid profile than, for example, rice or peas. But here, too, you can easily help as a vegan.

By combining different plant foods, they complement each other. What comes out is a similar complete amino acid profile as in animal foods.

For that reason, as a vegan, you should combine your plant foods. Two good options are, for example, to combine rice with peas or rice with lentils.

Here is a list of good vegan protein sources:

  • lenses
  • beans
  • peas
  • hummus
  • nuts
  • wholegrain
  • chickpeas
  • quinoa
  • tofu

It is very important that you gain enough protein while growing up. The listed sources are perfect for this. Especially if you do strength training to build more muscle, you have an increased need for protein.

I recommend you to take about 1.5 grams of protein per kilo of body weight to you. For example, if you weigh 70 kilograms, that would be about 105 grams of protein a day.

Gaining weight vegan – The Conclusion

If you want to grow vegan and gain weight, that’s no problem at all. Increasing vegan is not really more difficult than for people who want to eat and gain omnivores.

All you have to do is get enough calories and make sure you combine your foods to get a good amino acid profile.

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