The only way to gain weight and live a healthy life is to eat more calories per meal. You have to make serious changes in your life and diet. Eliminating animal products from your diet makes it even harder to gain weight. Tons of vegan food can help you score extra calories for gaining weight and healthy fat. So, here are the ten best high calorie food for vegetarians that can be very helpful in gaining weight:
1. Nuts and Nut Butters-
Nuts are the best source of calories, healthy fats, and proteins, making them the amplest option to gain weight. E.g., almonds, cashew, walnuts, and raisins. A daily dose of a handful of these nuts will support your weight gain journey in a very healthy manner.
Nut butter is high in protein and calories, also it tastes great. You should go for sugar-free and oil-free natural nut butter. Put it in your smoothies, protein shake, or breakfast.
2. Avocado-
Avocados are mainly famous for their smooth creamy texture and amazing taste with a mild flavor. They are highly nutritious and help to gain weight healthily by providing healthy fats and fiber to your heart. One avocado contains around 322 calories and around 30g of healthy fats. They are densely packed with vitamin C, micronutrients, potassium, folate, and pantothenic acid. You can add avocado to your smoothies or spread evenly on wheat bread or as dressing on salad and omelets.
3. Quinoa-
It is the healthiest grain filled with fiber, protein, and various other nutrients your body requires for proper functioning. Quinoa is very rich in calories, holding around 225 calories and 8-10g of proteins. It is the only plant-based food i.e., source of protein, providing the human body with all nine vital amino acids. Our body cannot produce all of these on its own, hence obtain them from the foods. Quinoa is also packed with magnesium, phosphorus, folate, copper, and manganese. It can be added to stews, soups, salads, and many more daily diets.
4. Tahini-
It is made using roasted sesame seeds, tahini is a staple food in the Middle East recopies that are high in protein, healthy fats, calories, and fiber. It contains almost 90 calories and 10g of healthy fats. Adding a few spoons of tahini in your daily meals to promote healthy weight gaining and increase your calorie count. It looks very similar to peanut butter and is a great addition to sandwiches, wraps, and salads. You can also prepare various dips and dressings using it.
5. Olive Oil-
Olive oil is full of monosaturated fats and is considered the best health for improving oil food. Monosaturated fats help our body to generate good cholesterol, help in improving blood sugar levels and lowers blood triglycerides, also helps people suffering from diabetes.
Olive oil is high in antioxidants, which helps to prevent oxidative damage to your body cells and protects you from various diseases. It contains 120 calories and 14g of fats. Olive oil is a very healthy option to add extra calories to your daily meals. You can put it in your veggies, salads, or in any other way.
6. Dried Fruit-
Dried fruits are rich in fiber, minerals, antioxidants, and the best way to increase your calorie counts. These dried fruits are densely packed with antioxidants, fibers and provides beneficial micronutrients. They are also high in organic sugars, serve best when added with a protein source to lower the effects on your blood sugar level. You can mix your favorite dried fruits with yogurt and oatmeal for a high-calorie meal or add them to your protein shake.
7. Legumes-
Legumes like pulses, lentils, and chickpeas, contain a high amount of fiber, protein, and calories. For example, black beans have around 230 calories and 15g of fats. They are rich in folate, vital vitamins, minerals, zinc, and potassium. Adding beans and pulses to mixed vegies, soups spread tastes amazing and help in scoring your calorie intake.
8. Sweet Potatoes-
They are a very popular source of starch-rich vegetables with great taste and densely packed with nutrients. Sweet potatoes are filled with fiber and calories, with additional minerals, antioxidants, and vitamins. A single serving of sweet potatoes can provide the daily requirement of vitamin A and vitamin C, B6, and potassium. It tastes great when baked, roasted, or mashed.
9. Smoothies-
Smoothies are a great way and easy to make, it is filled with calories in every serving. You can add protein powder and soy yogurt and increase the various health benefits. You can add tons of healthy foods in smoothies like almond milk, coconut oil, chia seed, fresh fruits, and nuts for a high-calorie serving. You can have your healthy and yummy smoothie after or in-between meals to support your weight gain and calorie intake.
10. Rice-
Rice is easy to cook, cheap, and calorie-filled source of carbohydrate that helps in gaining weight. It also provides some amount of fiber and protein with various minerals and vitamins. One cup of cooked rice contains around 215 calories, making it a good source of magnesium, phosphorus, selenium, niacin, and manganese. You can combine rice with various veggies, pulses, and curries to make it a wholesome meal. Rice can be stored in the fridge and you can consume it by reheating for several days.
Conclusion:
There is a lot of vegan food that is high in calories and filled with various nutrients for your body to gain weight easily and fast in a healthy way. Adding these foods to your daily diet can significantly improve your calorie intake.
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