Avocado, quinoa, and tahini are excellent examples of nutrient-dense vegan foods that can aid in healthy weight gain. Achieving weight gain can be quite challenging and typically necessitates adjustments in both dietary habits and overall lifestyle. The absence of animal products in your meals may further complicate the process, requiring you to make more deliberate and strategic food selections.

Nevertheless, there is an abundance of wholesome vegan options available that can provide the additional calories necessary for effective weight gain. Here are eleven high-calorie vegan foods that can contribute positively to your weight gain journey.

1. Nuts and Nut Butters

Nuts serve as an excellent source of protein, healthy fats, and calories, making them a superb option for those aiming to gain weight. For instance, a mere 100 grams of walnuts contains approximately 654 calories and over 15 grams of protein, showcasing their nutritional density. Incorporating a daily handful or two of nuts such as almonds, cashews, walnuts, or pecans can significantly enhance your caloric intake, supporting healthy weight gain.

Nut butters offer a quick and convenient way to increase calorie consumption as well. However, it is essential to choose natural varieties that do not contain added sugars or oils. You can enhance the nutritional profile of your snacks, side dishes, or smoothies by adding a spoonful of nut butter, providing both protein and additional calories.

2. Avocado

Avocados are celebrated for their luscious, creamy texture and subtly delightful flavor. These versatile fruits are not only enjoyable but also have an impressive nutritional profile, aiding in healthy weight gain by providing an abundant source of heart-healthy fats and dietary fiber. Each avocado contains approximately 322 calories, 13.5 grams of fiber, and nearly 30 grams of total fat.

Furthermore, avocados are packed with essential micronutrients, including vitamin C, folate, pantothenic acid, and potassium. Incorporating half an avocado into your morning smoothie can enhance its richness, while spreading one on a slice of sprouted bread offers a nutritious breakfast option. Additionally, cubing avocado to sprinkle on salads or omelets can elevate their flavor and nutritional value. Rich in calories, fiber, vitamins, and minerals, avocados are an effortless way to increase your intake of healthy fats, making them a delightful addition to various dishes.

3. Quinoa

Quinoa, often referred to as a healthy pseudo-grain, is packed with essential nutrients including protein and fiber, making it a nutritional powerhouse. This ancient grain is particularly noteworthy for being a complete source of plant-based protein, as it contains all nine essential amino acids that the body cannot synthesize on its own and must acquire through diet. A single serving of cooked quinoa, approximately 100 grams, boasts around 120 calories, along with 4.1 grams of protein and 2.2 grams of fiber, making it a great energy source. Additionally, quinoa is rich in important minerals such as manganese, magnesium, phosphorus, copper, and folate, which are crucial for various bodily functions.

Its versatility allows quinoa to serve as a delightful side dish, enhancing the nutritional value of soups, stews, and salads while providing an effortless method to increase caloric intake. Whether you're in India enjoying a warm quinoa khichdi or in Canada incorporating it into a hearty salad, quinoa continues to be celebrated globally for its benefits and culinary flexibility.

4. Tahini

Tahini is a versatile ingredient made from toasted and ground sesame seeds, widely used in Mediterranean and Middle Eastern cuisines. Renowned for its rich nutritional profile, tahini is packed with protein, fiber, healthy fats, and is calorie-dense. Just 100 grams of tahini contains roughly 592 calories, 17.5 grams of protein, 10 grams of fiber, and 53 grams of fat, making it an excellent choice for those looking to enhance their diet. Incorporating a few tablespoons of tahini into your daily meals can significantly boost your calorie intake, supporting healthy weight gain. With its smooth, creamy texture akin to that of peanut butter, tahini is not only delicious but also incredibly nutritious.

This delightful paste can elevate wraps, sandwiches, and salads, and it can easily be transformed into a delightful dip. Additionally, tahini can be stirred into soups or blended into a luscious dressing that pairs perfectly with steamed vegetables, providing a rich flavor and a nutritious boost.

5. Olive Oil

Renowned for its abundance of healthy monounsaturated fats, olive oil holds a prominent place in the realm of healthful cooking oils. These beneficial fats are known to elevate levels of the beneficial HDL cholesterol, while simultaneously lowering blood triglycerides and aiding in the management of blood sugar levels, particularly in individuals diagnosed with type 2 diabetes. Furthermore, olive oil boasts a rich concentration of antioxidants, which are vital compounds that mitigate oxidative damage to cells, thereby diminishing the risk of chronic diseases. This makes it not only a flavorful addition to your meals but also a powerhouse of health benefits.

With approximately 119 calories and 13.5 grams of fat per tablespoon (14 grams), olive oil serves as a nutritious means of enhancing caloric intake in a meal. Its versatility allows it to be drizzled over sautéed vegetables, incorporated into salad dressings, or blended into marinades, all of which can significantly elevate the taste and nutritional profile of your dishes.

6. Dried Fruit

Dried fruit serves as an excellent source of additional calories, vitamins, minerals, and antioxidants. The precise nutritional profile can differ significantly depending on the specific type of fruit. For example, prunes contain approximately 240 calories per 100 grams, while raisins offer about 300 calories for the same amount. Research indicates that dried fruits are abundant in fiber and antioxidants, with micronutrients that are often 3 to 5 times more concentrated compared to their fresh counterparts. This concentration makes them a powerful addition to any diet.

However, it’s crucial to note that dried fruit tends to be high in natural sugars, so pairing it with a nutritious protein source can help mitigate any potential spikes in blood sugar levels. For a nutrient-rich breakfast, try mixing your preferred dried fruits with coconut yogurt or oatmeal. Alternatively, you can create a delicious trail mix by combining dried fruits with nuts and seeds. They also make a great addition to protein shakes.

7. Legumes

Legumes, encompassing a variety of options such as lentils, beans (rajma), and chickpeas (kabulichane), are nutritional powerhouses that offer a rich source of protein, fiber, and essential calories. For instance, black beans provide approximately 131 calories along with 9 grams each of protein and fiber in a 100-gram serving. These versatile foods are also abundant in vital vitamins and minerals, including folate, magnesium, iron, zinc, and potassium, making them a valuable addition to any diet.

Consider incorporating beans into a variety of dishes such as vegan meatballs or burgers, as well as in refreshing salads, hearty soups, comforting casseroles, flavorful dips, and spreads. The diverse range of legumes—from lentils to black beans—ensures you can enjoy them in many culinary creations while reaping their numerous health benefits.

8. Sweet Potatoes

Sweet potatoes are a beloved starchy vegetable celebrated not only for their vibrant hue but also for their delightful taste and exceptional nutritional benefits. These tubers are packed with essential nutrients, offering a rich source of calories and dietary fiber, along with a variety of vitamins, minerals, and powerful antioxidants.

For instance, a serving size of 100 grams of cooked sweet potatoes delivers approximately 90 calories and 3.25 grams of fiber. Remarkably, just one serving can fulfill your entire daily requirement for vitamin A, while also providing generous amounts of vitamin C, manganese, potassium, and vitamin B6. There are numerous ways to enjoy this orange root vegetable: consider trying them roasted, baked, mashed, or grilled to bring out their natural sweetness and flavor. Their versatility in cooking methods makes sweet potatoes a fantastic addition to any meal.

9. Smoothies

Vegan smoothies serve as a swift and efficient method to pack a concentrated amount of calories into a single serving. With the inclusion of nutrient-rich protein sources such as vegan protein powder or soy yogurt, you can significantly enhance their health benefits. Adding ingredients like nut butter, dried or fresh fruits, avocados, almond milk (badam doodh), coconut oil (nariyal ka tel), and various seeds can create a smoothie that is not only nutritious but also calorie-dense.

To elevate your calorie intake and encourage weight gain, it’s advisable to consume your smoothie between meals or after them, rather than using it as a meal replacement. Vegan smoothies provide a straightforward approach to boosting both your calorie and nutrient consumption. For optimal results, blend a selection of high-calorie components along with a robust source of protein.

10. Rice

Rice serves as a cost-effective, versatile, and calorie-rich carbohydrate that can facilitate gradual weight gain. Not only does it provide a modest amount of protein and fiber, but it also delivers a wealth of vital vitamins and minerals.

In terms of nutritional value, a standard serving of cooked brown rice (100 grams) contains approximately 111 calories, along with 2.6 grams of protein and 1.8 grams of fiber. This makes it a nutritious choice, as it is also abundant in essential minerals such as manganese, selenium, magnesium, phosphorus, and niacin.

For those seeking convenience, rice can easily be paired with a source of protein, creating a simple and satisfying meal that’s perfect for busy days. Additionally, it can be pre-cooked and stored in the refrigerator for multiple days. While there is some debate about the safe storage duration of cooked rice, general guidelines suggest it can be refrigerated for anywhere from a few days up to a week.

11. Coconut Oil

Coconut oil is increasingly recognized in the health community for its numerous positive impacts, ranging from improving cholesterol levels to enhancing cognitive function. This oil is particularly beneficial due to its high calorie content, making it a suitable option for those looking to gain weight. To illustrate, a standard serving of coconut oil, which is about 100 grams, contains approximately 884 calories and 100 grams of fat. Its versatility allows for easy incorporation into various dishes; it can seamlessly replace most other fats and oils in cooking. Additionally, coconut oil can be blended into smoothies or used as an enriching component in sauces and dressings. Thanks to its rich fat content and potential health benefits, coconut oil stands out as a popular choice in many kitchens around the world.

The Bottom Line

Numerous high-calorie, nutrient-rich vegan foods can facilitate rapid and effective weight gain. By integrating these foods into your daily meals and snacks, you can significantly increase your calorie intake and encourage healthy weight gain. However, it is essential to pair these calorie-dense foods with a variety of nutritious ingredients, such as fruits, vegetables, proteins, and whole grains, to create a balanced and healthful diet.