Gaining weight on a vegan diet can be a challenge, especially if you’re used to lighter meals. However, with the right meal plan, you can include calorie-dense and nutritious foods that will support your weight gain goals. Here, I’ll provide three diverse examples of vegan meal plans for weight gain, ensuring each is packed with delicious and satisfying options.
This meal plan is perfect for those who want to increase their protein intake while gaining weight. It includes hearty meals and snacks that are both filling and nutritious.
Start your day with a breakfast of oatmeal topped with almond butter, banana slices, and a sprinkle of chia seeds. This dish is not only high in calories but also loaded with protein and healthy fats to kickstart your day.
For lunch, enjoy a quinoa salad mixed with black beans, corn, diced avocado, and a drizzle of olive oil and lime juice. This combination is not only refreshing but packed with protein and healthy fats, giving you sustained energy.
In the afternoon, snack on a handful of mixed nuts and dried fruit for an energy boost. This snack is calorically dense and perfect for weight gain.
Dinner can be a hearty lentil stew with sweet potatoes and spinach, served with a side of brown rice. This meal is rich in fiber, vitamins, and protein, making it a complete dinner option.
Finish your day with a dessert of coconut yogurt topped with granola and fresh berries. This sweet treat will satisfy your cravings while adding extra calories.
This meal plan focuses on comforting, hearty meals that are high in calories, perfect for those who prefer filling dishes.
Begin your morning with a smoothie made with full-fat coconut milk, spinach, banana, and a scoop of peanut butter. This creamy smoothie will keep you full and satisfied.
For lunch, enjoy a vegan grilled cheese sandwich made with thick slices of whole-grain bread, vegan cheese, and avocado, paired with a side of tomato soup.
An afternoon snack could include hummus and whole-grain pita bread, or even guacamole with tortilla chips for a delicious, calorie-dense option.
For dinner, prepare a creamy vegan pasta dish made with cashew cream, sautéed mushrooms, and steamed broccoli. Serve it with a side of garlic bread for extra calories.
End your day with a bowl of chia seed pudding made with almond milk, sweetened with maple syrup, and topped with your favorite nuts and fruits.
This meal plan is designed for those with a busy lifestyle who need quick, nutritious meals that promote weight gain.
Kick off your day with overnight oats made with almond milk, topped with walnuts and maple syrup. This meal can be prepared the night before, making it convenient and filling.
For lunch, pack a hearty wrap filled with hummus, roasted vegetables, and mixed greens, all wrapped in a whole grain tortilla. This meal is easy to transport and packed with calories.
A quick afternoon snack can be a protein bar or energy balls made from dates, nuts, and seeds, which offer a quick boost of energy.
Dinner can be a simple stir-fry with tofu, brown rice, and a mix of your favorite vegetables. Use soy sauce or teriyaki sauce for added flavor and calories.
Cap your day with a smoothie bowl made with frozen bananas, spinach, and almond milk, topped with granola, coconut flakes, and a drizzle of nut butter.
Feel free to mix and match elements from each meal plan to create a vegan diet that works best for you while supporting your weight gain goals!