Vegan meal ideas for weight gain -
Add the lentils and pepper, stir, and turn the heat to low. Cover and simmer for minutes. The lentils are best when they still have a little bite to them. While waiting, cook the rice according to the instructions on the pack. Once the one-pot lentils have cooked, stir through the lemon juice and divide amongst meal prep boxes along with the cooked rice.
Store covered in the refrigerator for up to 3 days. When ready to eat, microwave for 3 minutes on high, stir, and microwave for a further 1 minute. Allow to stand for 1 minute, then it's ready to eat. Tip: Try garnishing with a little fresh coriander or parsley to boost the flavor of this dish even more.
Enjoy this vegan meal prep recipe? Giving up animal products doesn't mean giving up on your mealtimes. Skip to main content. Search all articles start article search. Recipes High Protein Vegan Meal Prep Spicy One-Pot Lentil Dal. Jennifer Blow Writer and expert 5 years ago.
This one-pot, high-protein vegan meal prep recipe will become your go-to healthy lunch. Give these tasty vegan recipes a try Recipes 5 High-Protein Vegan Meals That You Can Make In 15 Minutes No meat? No problem. Nutritional info per serving: Calories Total Fat 6g Total Carbohydrates 83g Protein 28g.
Jennifer Blow Writer and expert. Jennifer Blow has a Bachelor of Science in Nutritional Science and a Master of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.
Eating more plant-based foods is a great way to boost your overall health, too. For example, a vegetarian diet has been shown to reduce the risk of diseases related to chronic inflammation, including heart disease, Type 2 diabetes and even certain types of cancer, per a review in the International Journal of Environmental Research and Public Health.
In this 2,calorie vegetarian meal plan, we include plenty of filling foods so you feel full and satisfied while meeting your nutrition goals. Protein-rich beans and tofu, high-fiber whole grains, fruits, vegetables and healthy fats —like nuts—help to keep you feeling energized all day long.
Combine this healthy plant-based meal plan with daily exercise and you're on track to a healthier you. Looking for a different calorie level? See our vegetarian meal plans at 1, calories and 1, calories. Top oatmeal with raspberries, walnuts and a pinch of cinnamon. Daily Totals: 1, calories, 80 g protein, g carbohydrates, 48 g fiber, 85 g fat, 1, mg sodium.
Daily Totals: 1, calories, 72 g protein, g carbohydrates, 52 g fiber, 86 g fat, 1, mg sodium. Spread avocado on toast. Daily Totals: 1, calories, 81 g protein, g carbohydrates, 49 g fiber, 73 g fat, 2, mg sodium. Daily Totals: 1, calories, 77 g protein, g carbohydrates, 58 g fiber, 77 g fat, 1, mg sodium.
Daily Totals: 2, calories, 84 g protein, g carbohydrates, 49 g fiber, 93 g fat, 1, mg sodium. Daily Totals: 1, calories, 71 g protein, g carbohydrates, 53 g fiber, 94 g fat, 2, mg sodium.
Top oatmeal with diced apple, walnuts and a pinch of cinnamon. Daily Totals: 1, calories, 84 g protein, g carbohydrates, 50 g fiber, 81 g fat, 1, mg sodium. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.
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Develop and improve services. Use limited data to select content. List of Partners vendors. Meal Plans Vegetarian Meal Plans. By Victoria Seaver, M. Victoria Seaver, M.
This vegetarian meal plan makes Iideas easy to get your fill wsight plant-based foods with a full week of breakfast, lunch, snacks and dinner recipes. Whether you fkr follow Metabolic syndrome insulin resistance vegetarian diet or are just looking to go meatless sometimes, fain seven-day vegetarian meal plan makes it easy to eat meat-free and maintain a healthy weight. Eating more plant-based foods is a great way to boost your overall health, too. For example, a vegetarian diet has been shown to reduce the risk of diseases related to chronic inflammation, including heart disease, Type 2 diabetes and even certain types of cancer, per a review in the International Journal of Environmental Research and Public Health. In this 2,calorie vegetarian meal plan, we include plenty of filling foods so you feel full and satisfied while meeting your nutrition goals.Vegan meal ideas for weight gain -
The torta has around calories per sandwich. This spinach salad is a great way to pack in iron, protein, and more. Spinach is a nutritional powerhouse and when paired with dried cranberries and BBQ tofu it becomes even easier to absorb the nutrients and pack in the calories, at almost calories per serving.
This pita sandwich is stuffed with tantalizing middle eastern flavors. Our vegan shawarma is based on oyster mushrooms seasoned with a whole array of delicious spices to give it that middle eastern feel!
It's also served with tzatziki to bring some creamy deliciousness to your meal. One shawarma sandwich served with tzatziki comes in at calories. This easy vegan egg salad sandwich recipe only takes five minuted to whip up, so it's perfect for even the busiest days.
The black salt gives it that delicious egg flavor and silken tofu has a naturally eggy texture when you smash it up. Make this egg salad sandwich as an easy packed lunch, it's great for meal prep!
One sandwich has calories. A delicious vegan dinner of buckwheat, roasted sweet potato and chickpeas, kale, and a vegan avocado cream sauce. Gluten free, healthy, and easy to make with lots of flavor and texture! This vegan portobello burger makes an amazing meal, whether you are throwing it on a grill, or pan cooking it to perfection for a healthy dinner.
Paired with vegan pesto and a creamy sun dried tomato spread, this is a definite crowd pleaser. It also is heavy on calories with calories per burger! This Vegan Basil Cream Sauce recipe is packed with fresh basil flavor and a touch of garlic.
This sauce is truly stand-alone fabulous, and works as a dressing too! A portion made with zoodles is cal, serve with regular noodles, soba noodles, or any other type for higher calorie count. These Vegan Protein Bars are a wholesome, on-the-go option that provide a filling combination of protein and fiber and is a great allergy free option for those allergic to nuts, gluten or dairy.
Load up on all the veggies with this amazing sweet potato bowl! It is filled with roasted sweet potatoes, garlic-y kale, and flavorful black beans. Protein-rich angel hair pasta, edamame, sweet pepper, chick peas, and tempeh get a dreamy sesame tahini, sambal oelek chile garlic sauce , tamari, rice vinegar, and ginger sauce in this oh-so-healthy meatlessmondays dish!
This Asian inspired vegan Pickled Shiitake Mushrooms, Lotus Root and Brown Rice Salad is packed full of flavor and just what you need for a meal on its on or a comforting side dish. We love the pickled mushrooms combined with the crunchy edamame beans!
One serving of this dish is calories. These raspberry overnight oats with hemp seeds and almond butter have calories and 20 grams of protein in one serving! Gluten free, dairy free, and no added sugar.
I delicious way to start you day. This Vegan Lentil and Spinach Lasagna is full of veggie goodness. This healthy vegan protein salad features high-protein ingredients such as tofu, tempeh, chickpeas and hemp seeds and is easy to make for a delicious and filling plant-based meal.
It has calories per bowl. This Creamy Vegan Garlic Mushroom Fettuccini is the perfect comforting meal that is full of rich flavor and easy to prepare. It has a thick and luscious one-minute dairy-free cream sauce that is made in your blender and poured over the sautéed mushrooms.
This recipe is made with simple clean ingredients and is naturally gluten free, plant-based and soy free. It is one of my favorite quick and cozy recipes for busy weeknights, in-home date nights or entertaining a crowd. It's creamy and rich without cream and wonderfully inviting.
Spicy Chipotle Chickpea Burrito Bowls with roasted sweet potatoes, peppers, black beans and guacamole over a bed of quinoa. This recipe is vegan and gluten free.
This Apple Cinnamon Smoothie is the perfect way to start a busy morning. With ingredients like almond butter, hemp hearts, chia seeds and rolled oats, this smoothie is filled with protein and healthy fats! High in healthy fats and protein, these Peanut Butter Protein Balls will fill you with long lasting energy.
Each protein ball has calories. These Gluten-Free Vegan Lemon Cookies are soft and chewy, slightly fluffy and perfectly tangy. Refined sugar free. Easy Beetroot Coleslaw Recipe Beet Slaw Recipe. And I feel a little bit more energetic and fresh the whole day.
Clean eating isn't necessarily always going to be conducive for the goal of weight gain on a plant-based diet. While your diet should revolve around healthy whole plant foods there's nothing wrong with indulging in some savory and sweet vegan treats or indulgent takeaway once of thrice per week, if that is what it takes for you to achieve your fitness goals.
Avocadoes are full of healthy fats, so slice one open and grab a spoon! The average avocado has about calories and is a great addition to any meal.
Consume avocado as a side or add it to your sandwich. If you like a smoothie in the morning, blend it up for a mega calorie boost. It's also a great choice for packed lunches, if you need a meal on the go! It's high in calories and protein with over calories per serving and 35 grams of protein!
One serving of chickpea salad comes in at around calories a serving. A serving of these sandwiches come in at over calories. Photo Credit: www. These buckwheat bowls come in at calories per serving. Photo Credit: gfreefoodie. The protein bars are a great high calorie snack with calories per bar.
Photo Credit: asimplepalate. One serving of these black bean bowls has calories. Photo Credit: beyondmeresustenance. I have to change my cardio up from steady state on treadmill, fast walk on a high inclince to high intensity interval training and regular paced runs on treadmill or outside.
For most it seems virtually impossible. There is a lot of literature out there and everybody is different. It was trial and error to find a plan that works for me. Researching fat burning methods and holding yourself accountable to your goals will help you prevail!
Good luck, Leah. I could write an entire post on this. Some quick tips: -Continue to strength train! Even healthy foods have calories and it is possible to have too much. Carbs are not the enemy. Just because no animal were harmed in the making of your cookies does not mean the calories were taken out as well.
Protein is important because it makes you feel full. Two tablespoons of peanut butter has calories and is probably a lot less than you think. These are just a few tips but the truth is there is one way to lose weight- Burn more calories than you consume!
They reply was in response to someone who wanted tips on weight loss instead of buidling muscle mass. The fat shake usually incapacitated me for the rest of the night after I drank it.
My stomach would feel gross and I would want to eat anything else for several hours. Amy, what book? And some of those calories are going to end up being stored as fat, no matter how careful you are.
Do you know any vegan ultra runners that are women? Read: do you know of one that keeps a blog too? I just went vegan and I am concerned about the impact of the diet on my running, health, etc. There are also a number of differences between how men and women process things, nutrition intake, etc.
Google Ruth Heidrich for more info. Here is a video of her at about age Here is the latest video on Ruth, who will be 80 in Feb. i wish i had the problem of needing to gain weight! when i went vegan for health and running reasons i thought i would shed a few pounds….
I knew a few people would say they wish they had this problem. Fast for 12 hours, though, and I lose lots. So I enjoyed the post. I hope you like it. Thanks for the shake recipe! Great to have another one, when Weight Gainer from the store is never an option.
He loves it too. Thank you!! because most if not all of his friends are bulkier, taller than he is. Your post gives me a starting point in trying to help him gaining confiddence and possibly weight and muscle!!
Sure thing, Monica. Good post again. Good effort. Keep the experiments coming. Thanks Phil! Happy to have you reading, even as a nonvegetarian nonrunner. The fact that I did nothing for 3 weeks was sort of an exceptional case. Very cool post! and great to hear your results!
I am currently Injured and off running so this might be a great idea to try. However I am a workout at home kind of guy so I might have to tweak the plan. Will be fun to see though!
Have you had success with it? Or maybe lots of bodyweight exercises? Something to think about! I should have kept more detailed notes so I could figure out the actual percentage protein I was getting. I think it was much more fat and carbohydrate though.
I ve been suffering from Crohns disease for the past 2 and a half year and i ve lost tonna of weight. I weighed 84 kgs before, very healthy, Now i m weighing 67 kgs. Need to gain weight being a vegan, but Crohns wont let me.
Wt do i do? Please advise. Higher amounts of animal protein, not vegetable protein, have shown to promote cancer. There are explanations at nutritionfacts. I herniated 2 lower back discs when I was 15 from sneezing nonetheless! A couple of months ago, I threw mine out doing deadlifts too.
I still contend that the unbalanced weight caused the injury. The vegan fat shake actually tasted good. The vanilla extract and banana together were not bad, especially with chocolate protein powder. It tasted mildly like a real milkshake. Only not nearly as good. Congratulations on the mass gain.
Apple juice is virtually all carbohydrate, and in liquid form with no fiber just about the quickest thing out there. Did you just not drink enough? No wonder you hate the fat shake idea! I was only getting about 30g from the apple juice, so I should have had more.
Second, I believe maltodextrin is the main sugar in serious post-workout carb drinks. I believe fructose from apple juice replenishes liver glycogen stores, but not muscle glycogen stores; simple sugars such as glucose or sugar polymers such as maltodextrin that are rapidly broken down to glucose replace muscle glycogen.
Very skinny, embarrassingly so. Then I got a picture when I gained about 5 pounds, then another at 10 or 12 pounds. Im sure you look amazing even skinny. I think you should be proud of yourself. My husband is allergic to everything nuts, dairy, eggs, soy, and whey.
He also has had a G. D and has dumping syndrome so gaining weight is very difficult without it being unhealthy. This site is very helpful and has all the resource for healthier living. Thanks for all the information and tips. Look forward to seeing your pictures.
You have inspired us to try. Me to lose weight healthily and my husband to gain. Please see yourself as perfect just the way you are. Sppkinny is hot if your healthy. Thanks for the info! I am a skinny vegan too. Is it absolutely necessary to give up the cardio?
Maybe I just need to eat more. Nor would the attempt to gain weight probably do any good for your running. Great post! I have to say, I feel full just reading about that shake, though!
Robin, yes the shake was a little rough, just because I felt it sit in my stomach for like 6 hours after I drank it. I read 4 hour body and soaked in every word, loved it!
Although I still do the abs- love that routine. What an awesome post, it was interesting to see everything you consumed in a day, wow! Katie, yeah I really like the whole mindset of 4HB.
I strongly do not suggest using protien powder. Eat beans or avocados but when the powder is consumed it goes straight to your muscles and fills space.
On your rest day if you do not consume enough and do any recovery workout all that protien will go to waste. Over years of using protien I gained some weight but lost it all when i stopped using it. Do not become dependent on processed nutrition, stick to food. This is a great post!
Thanks for sharing your journey. Thanks Lauren. Funny how a post like this brings out comments from all of us who struggle to keep weight ON.
Hey MAtt! D2 does not react the same in our bodies. So its a catch 22…. Katie, wow, I did not know that. thanks for the heads up. Are there no plant sources of D3, or just none that are common in supplements?
I feel great and the lean muscle mass is still there. Perhaps a follow up post?? Thanks for continuing to subject yourself to experiments for our collective benefit! will let you know how it goes.
its one or the other unless your a lucky person that your body can. When massing you can do cardio but you want to be times out the week and min range.
doing a lot of cardio will burn up the muscle your trying to gain. muscle is burned up for energy by the body faster than fat. Protien ,healthy fats,hard work and PATIENCE will get you to your goals. Interesting point about muscle being burned up first during cardio, before fat.
Got a link to an article about it? Hi, Matt Great timing to see your article. As I am training for Honolulu marathon now, it will be a while before I can give up cardio.
Regards, William. Not likely. The body shifts in order to preserve carbohydrate for the brain. Low intensity cardio and sedentary life still burn fat very efficiently.
The body does not burn muscle faster than fat. But when mass building it does make sense to limit it in order to focus the energybon what does build mass. Matt: You are my doppelganger. I was lb in high school, worked hard to bulk up and got to lb during my PhD on a weight lifting, non-vegan diet, took up running again in my 30s and shrank down to lb.
Plus the new research connecting high fat diet induced cardiovascular problems to brain impairment is enough to keep me going lean and mean. I will check out the Ferris book, however.
Keep up the great work. Matt, Great article. I lost 50lbs after going plant-based and finally stopped losing weight at lbs.
So I started doing P90X to add muscle to my new skinny frame. Im not going to consume any extra protein powders because I believe they are not health promoting which is the whole point of being plant-based for me.
If you want to see my before and after pics, just go to my website. I am not my self a vegan, but I had one of my readers ask me about this the other day and I have been doing a lot of research.
I shared your post with her, and I am sure it will help her a lot. Thank you. I am always battling myself as to what to eat to build a little metabolism boosting muscle!!
I already generally do stick to non-processed foods, fruits and veggies, but I still have a lot of meat in my diet. Hope you still check this! And I can only eat so many servings of beans before I turn back to old habits. Any tips?
Some brands are. I usually hear of banana, apple, pear, and hourglass. Add more shape to your waist and sculpt your glutes. Athletic:You have broad shoulders and narrow hips. Tighten your core, and add some shape to your butt and thighs.
It sounds pretty similar to me, so I guess the main difference is that an atelthic body probably has defined shoulders. I got so SO swollen and it destroyed my stomach it hurt for days , so I stopped drinking it.
Do you have any tips? Thank you so much! Hey Matt, Thank You very much for the article. After all, it is solid at room temperature.
Do you know if there is research regarding its consumption? Also, great advice recommending 4hb book, I borrowed it from my bf and the slow reps are killing me.
Know of pea protein? i think we have similar body types and ethnic backgrounds. i say cut out the white rice and eat for nutrition. go with brown rice and quinoa. avocados should be your best friend. add coconut oil to your foods.
try starting there. So this definitely very interesting. Does anyone know of one that works? Aja, I recommend the site veganbodybuilding. How do you gain weight as a vegan?
People gain muscle as vegans by eating upwards of to calories a day, a calorie is a calorie. Some great plant proteins complete are HealthForce Warrior Food and Garden of Life Beyond Organic.
Highly recommend either one of these protein powders to supplement your muscle building efforts. Sorry for rambling but what I just listed are the secrets to gaining muscle fast as a vegan.
My secret vegan muscle building weapons: Goji berries complete protein , Quinoa complete protein , fo-ti increases testosterone in males when combined with TCM ideologies , rhodiola used in secret research by the Soviets on athletes google it , schizandra like fo-ti, gives you energy to keep training and stay stress-free and beautiful!
Good luck on your quest to the body of your dreams my fellow vegans~. I will admit it is too easy to fall into the idea of stopping any forms of cardio in order to gain mass, however i have found that muscle can be gained even if you refuse to succumb to this slug like philosophy of quitting cardio, as long as u r rdy to brace yourself for the pain, and train insane.
Yes insane. As long as the calories coming in are downright huge, you can train cardio everyday and still gain like a monster.
How do I do it? Well the amount of strength training i do would make most people puke, but the key is variety and consistency. If you are getting stuck it simply means you are not eating enough or training hard enough.
Sure you could blame your cardio, or you could accept the fact that you need to change up your workout to something more brutal and simply eat more. Many pro athletes train like this, a perfect example is Cristiano Ronaldo.
If you dig down deep enough you will find your inner rage beast and reach any level of growth you can imagine no matter how much cardio is on the table. Honestly until I said fuck it, and started training and eating like a damn warbeast gladiator i struggled making gains too. Did you know gladiators in ancient Rome were mostly vegetarians and ate insane amounts of barley?
Thanks so much for writing this article! Im trying to gain weight because i have gone down a cup size or two after not eating chicken breasts with hormones in it for a few years!
Its hard being vegan sometimes because I feel like my body has gone from gaining weight to not being able to gain weight. I enjoy being vegan abit more than the way I look so when you can have both its great!
Great to see how other people train on a Vegan diet. Have to disagree with stopping cardio. If you want to do cardio and lift at the same time all you have to do is increase your caloric intake.
Also, I recommend making sure you have adequate rest and days off. Recovery is where your muscle is built, not the gym. I do understand the fear of burning all your calories off on your run….
but what is more important in the long run…a strong heart or a strong bicep? no one ever died from a weak bicep. I remember reading magazines like FLEX years ago that recommended eating bags of potato chips to bulk up.
Terrible advice. you should be eating quality calories in the amount you need to sustain your daily routine. Also I recently quit coffee and any other caffeine. PLANT FUEL! Just my input….. stay lean, stay strong, stay hungry, stay VEGAN!
thanks for an awesome site…. i think no one is really mentioning how the creatine is really the secret giving you the boost of weight gain, unless it was already part of your normal supplement routine.
i found this page looking for more vegetarian type meals to prepare to gain weight. can you recommend some? I agree. I would be happy to hear some alternatives.
As a vegetarian I tend to focus obsessively on protein, but getting good, healthy fats in my diet is a struggle. Thank you for this great piece. The blog post and the comments section have give tons of new ideas. Thanks everyone. this year and will be doing my own 6mth vegan bulk up. So the point above is true yes some of the weight gained was water retention and cell volume filling can be at least 3kg sometimes.
The key in the end is enough fat and protein calories and if not always eating mega high carb from GRAINS you wont get too bloated. I just started trying this last week. Any suggestions on how to best maintain the muscle even after you return to your normal eating habits?
My job requires 10 hours of constant walking with light-medium lifting three times a week. I can get beyond no matter the amount of food I cram down. I gained 10 kgs in 3 months. I ate day in and day out, only healthy food very less oil, high carbs and high protein. My diet contains Sofit flavoured soy milk and peanut butter apart from other routine vegeterian items.
Yesterday I weighed in, it was I also gym.
Batch cook your lunches Vehan advance with this flavorsome, vegan-friendly, Vegan meal ideas for weight gain lentil dal. Vegan flr prep has never been so easy! This Appetite control techniques spicy lentil dal gets fain bulk of its protein from nutrient-dense lentils and chickpeas, which are also loaded with fiber and essential vitamins and minerals such as folate, thiamin, pantothenic acid, vitamin B6, iron, phosphorus, and zinc. Click to jump straight to the nutritionals. First, add the coconut oil into a large sauce pan on a medium heat. Once melted, add the onions and fry for minutes, stirring occasionally. Add the drained chickpeas and broccoli and brown for minutes. Customer loyalty rewards how to make easy high calorie vegan meals! Get tips to make vegan weoght for weight gainNutritional strategies for injury prevention in young athletes modifications for special diets ggain as low yain and gluten free. High calorie plant based foods can be a wonderful foundation for healthy weight gain. Enter your email below and we'll send it straight to your inbox. Plus you'll get great new recipes from us every week! What can vegans eat to gain weight? No matter what type of diet you follow, you need to maintain a calorie excess to gain weight.Video
How To Eat To Build Lean Vegan Muscle
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