5 High Calorie Vegan Foods To Keep You Thick

  The notion that a plant-based diet inevitably leads to weight loss is a common misconception. While it's true that many people find it easier to manage their weight on a plant-based eating plan, gaining weight is entirely possible – and healthy – for those who need it. 


Introduction:
  Maintaining a healthy weight can be a challenge, especially for those following a vegan lifestyle. Understanding your caloric needs is essential for achieving your health goals. This article explores five high-calorie vegan foods that can help you reach your maintenance or surplus calories effectively. Incorporating these foods into your diet can support healthy weight gain and help you maintain those coveted vegan curves.

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Understanding Maintenance and Surplus Calories:
  To maintain your weight, you need to consume calories that match your maintenance level. For example, if your maintenance calories are 2,000 per day, eating this amount will generally keep your weight stable. However, if your goal is to gain weight, you need to create a caloric surplus. This means consuming more calories than your maintenance level—around 2,500 calories in this example. 
  While no single food can lead to weight gain on its own, incorporating high-calorie foods into your diet can make it easier to reach your caloric goals.

1. Whole Nuts and Seeds:
  Whole nuts and seeds are fantastic options for boosting your caloric intake. They are nutrient-dense and pack a significant amount of calories in a small serving. For instance, just a quarter cup of nuts can provide around 187 to 190 calories. Popular choices include:
  • Almonds
  • Cashews
  • Chia seeds
  • Hemp seeds
  • Pecans
  • Pumpkin seeds
  • Walnuts
 These can be easily added to salads, smoothies, or oatmeal. You can also create homemade nut or seed milk, such as hemp seed milk, to enjoy the full nutritional profile of these foods.

2. Nut and Seed Butter:
  Nut and seed butters are another excellent source of calories. They are not only delicious but also calorically dense. For example, just two tablespoons of peanut butter contain approximately 200 calories. While peanut butter is a favorite, consider trying other varieties, such as:
  • Almond butter
  • Sunflower seed butter
  • Cashew butter
 You can enhance the calorie content of your meals by adding butter to protein shakes, oatmeal, or even savory dishes like chickpea curry.

3. Dried Fruit:
  Dried fruits are a sweet way to increase your caloric intake without consuming large volumes of food. They are often high in sugars and carbohydrates, making them a great option for those looking to gain weight. A handful of raisins, for instance, can provide about 200 calories. When selecting dried fruits, consider incorporating:
  • Dates
  • Raisins
  • Prunes
  • Dried apricots
 Dried fruits are compact and calorie-rich, making them perfect for snacking or adding to various dishes.

4. Potatoes:
  Potatoes, often referred to as "the humble spud," are an excellent source of carbohydrates and are incredibly versatile. They are a staple for anyone looking to gain weight in a healthy way. A baked sweet potato contains about 103 calories. Different types of potatoes you can include in your diet are:
  • Sweet potatoes
  • Japanese sweet potatoes
  • Baby red potatoes
  • Yukon gold potatoes
  • Russet potatoes
  • Purple potatoes
 Potatoes can be prepared in numerous ways, from baked to mashed, making them a fantastic addition to any meal.

5. Vegan Protein Powder:
  Protein powder is an excellent way to add calories and protein to your diet without a lot of volume. Depending on the type, a serving of protein powder can add 150 to 200 calories to your meals. There are various options available, including:
  • Single-ingredient protein powders like hemp or pea protein
  • Blended plant-based protein powders
  • Green superfood protein powders
  Protein powder can be mixed into smoothies, baked goods, or even savory recipes to enhance both flavor and nutrition.

Conclusion:
  Incorporating these five high-calorie vegan foods into your diet can help you meet your caloric needs for weight maintenance or gain. Whole nuts and seeds, nut and seed butter, dried fruits, potatoes, and vegan protein powders are all excellent choices that provide essential nutrients while supporting your health goals. Remember, the key is to choose foods that are calorie-dense yet low in volume, allowing you to fuel your body without feeling overly full.
  For a comprehensive list of high-calorie vegan foods and more tips on maintaining a healthy vegan diet, visit the website for additional resources and recipes. By making these adjustments to your meals, you can achieve your desired weight while enjoying a delicious and varied vegan diet.

FAQs:

1. Can I gain weight too fast on a plant-based diet?
 Yes, rapid weight gain can be unhealthy. Focus on gradual and steady progress.

2. Will I lose muscle mass on a plant-based diet?
 Not necessarily. Adequate protein intake and strength training can help maintain or build muscle mass.

3. Are there any specific supplements I should take while gaining weight on a plant-based diet?
 Consult a healthcare professional to determine if you need supplements like vitamin B12, iron, or omega-3 fatty acids.

4. How long does it typically take to gain weight on a plant-based diet?
 Weight gain varies depending on individual factors. Be patient and consistent.

5. Can I combine a plant-based diet with weightlifting to gain muscle?
 Absolutely! A plant-based diet provides essential nutrients for muscle growth, and weightlifting helps build muscle mass.