We all have heard that being overweight or obese can cause many chronic diseases. Just like that being underweight can also lead to many health problems. You have to maintain a balanced body mass index to stay healthy.
Gaining weight is a much more difficult task if you are a vegan. Animal products are one of the easiest ways to put on weight. However, there are also several plant-based foods that you can eat for gaining weight.
Below shared are some of the plant-based foods that you can include in your vegan diet for gaining weight.
Avocados are becoming very popular for their creamy texture and delicious flavor. The main advantage of avocado is that it is packed with several healthy nutrients, including fiber and fats. Around 13.5 grams of fiber, 30 grams of fat, and 322 calories are present in just one avocado. You can also eat avocados for getting enough folate, vitamin C, potassium, and pantothenic acid.
This is a popular plant-based food that is made from ground sesame seeds. Tahini is very rich in fiber, protein, calories, and healthy fat, and it is a staple in Middle Eastern and Mediterranean cuisines. Around 89 calories, 8 grams of fat, 2.5 grams of protein, and 1.5 grams of fiber is present in just one tablespoon of tahini. Taking just a few tablespoons each day will help in promoting weight gain.
This healthy pseudo-grain is loaded with fiber, protein, and other nutrients beneficial for your body. quinoa is packed with calories, just one cup of cooked quinoa contains around 222 calories. Moreover, it provides all 9 essential amino acids. Since your body cannot produce them, you have to take them through your foods.
One of the best plant-based sources of protein is nuts. They are also abundant in calories and healthy fats that will help in gaining weight. You can add just one or two almonds, pecans, walnuts, or cashews to your plant-based meal plan to promote a healthy weight gain.
Popular legumes like beans, lentils, and chickpeas are also great sources of calories, fiber, and protein. Around 15 grams of protein, 15 grams of fiber, and 227 calories are present in just one cup of cooked black beans. These legumes are also great sources of several important minerals, such as iron, zinc, magnesium, and potassium.