Adding some pounds to the body can be as difficult for some people as losing weight for others. An individual has to eat more calories than they burn each day over a continued period of time. It’s a good idea to include nutritious, high-calorie foods in your daily diet to gain weight.
The key questions on this topic include,
- Is the person underweight?
- Is the person vegetarian or non-vegetarian?
- How to gain weight healthily?
Whether an individual is underweight or not can be understood in a couple of ways. Firstly, body weight is low compared to height, known as BMI (Body Mass Index). Or, one’s body weight may be 15-20% lower than one’s age. There can be many other reasons. Recovering from an illness or building muscle can be reasons why someone needs to gain weight. It’s best to consult a medical professional to know the actual reason and talk to a dietitian to gain weight healthily. This blog delves deep into how to add pounds healthily with the help of a vegetarian diet. Beyond the diet idea, the blog is a big plus for vegetarians.
High-Calorie Vegetarian Foods to Gain Weight
1. Rice
Rice is one of the lowest-cost carbs in a weight gain diet. The calorie-rich staple offers a high amount of carbs and calories on a plate. An individual can take a smaller amount of rice in smaller meals throughout the day. Extra protein can be added to the rice to make it a
high-calorie food. Also add veggies, spices, and sauces to make it delicious. For example,
- Rice with butter and Parmesan cheese
- Broccoli and cheese
- Seeds and nuts
- Sauce and curry
2. Whole Grain or Seeded Bread
Whole grain bread is a top carb source that fits well into the diet plan of vegetarians for weight gain. Bread can be combined with protein sources like cheese and butter for
high-calorie meals. Sandwiches are the easiest to make. Add nut butter spreads or avocado to increase the calorie intake.
3. Oats
Oats are an excellent source of carbs, nutrients, and calories. Oatmeal can be prepared with whole milk, nuts, and dried fruits. Add nuts, fresh berries, dried fruits, chia seeds, flaxseeds, honey, or granola to hot oats, soaked oats, or whole milk Greek yogurt.
4. Nuts
Nuts are an easy way to increase calorie intake for weight gain. A handful of soaked almonds or walnuts is the healthiest way to increase calorie intake. Nuts can be added to breakfast cereal, yogurt bowls, stir-fries, rice pilafs, and smoothies to turn them into high-calorie foods. The nut butter must be free of sugar and oil.
5. Dry Fruits
Dry fruits add calories, vitamins, minerals, and antioxidants. The popular dried fruits include raisins, apricots, cranberries, figs, dates, and prunes. Dried fruits are rich in anti-inflammatory and antioxidative properties. They contain a high amount of natural sugar. Dried fruits of one’s choice can be added to oatmeal, fruit salad, custard, or yogurt to prepare a high-calorie breakfast. Chopped dried fruits can be added to smoothies and shakes.
6. Legumes
Legumes like beans and lentils add a good amount of protein, fiber, and calories to a meal. Boiled legumes like chickpeas, lentils, black beans, and pinto beans offer a lot of calories in one serving. Legumes are rich in minerals like iron, folate, zinc, magnesium, and potassium. Individuals can eat beans in soups, spreads, salads, or casseroles.
7. Dairy Products
Dairy milk has been a popular weight and muscle-gainer for years. Milk is a combo of carbs, protein, and fats along with other vitamins and minerals. Individuals with weight gain goals can drink milk with nuts and dried fruits to make it a healthy food combo. Other calorie-rich milk products like cheese, butter, and yogurt can be added to the diet for higher calorie intake.
8. Smoothies
Smoothies are a convenient way to consume a concentrated dose of calories in a single serving. Prepare smoothies with fruits, soy yogurt, protein powder, nuts, dried fruits, almond and coconut milk. Smoothies between meals increase calorie intake and can help gain weight.
9. Sweet Potatoes
Sweet potatoes are a starchy vegetable. The veggie is rich in Vitamin A, Vitamin C, manganese, Vitamin B6, and potassium. Sweet potatoes can be eaten roasted, baked, mashed, or grilled. Recipes like salad with roasted sweet potatoes can be prepared for high-calorie intake.
10. Dark Chocolate
Dark chocolate is a rich source of antioxidants and offers many health benefits. Dark chocolate contains micronutrients, antioxidants, fiber, and magnesium. One can have dark chocolate in smoothies or hot milk. Add it to cereals, granola, or fruits. Prepare chocolate desserts, truffles, peanut butter, or pudding with dark chocolate.
11. Cheese and Yoghurt
Cheese is a rich source of calories and fat. Cheese is a tasty food aid. Cheese can be added to many daily dishes for extra calories. One can have macaroni with cheese as a snack or for dinner. Broccoli and peas go well with cheese. Yogurt made with whole milk is a healthy snack. Greek yogurt is a healthy mix of proteins, carbs, and fat. Yogurt-based snacks like yogurt with fruit, chocolate peanut butter pudding, and smoothies are delicious options for high-calorie intake.
12. Fats and Oil
Fats and oils are essential to the daily diet. Oils like olive oil, sunflower oil, coconut oil, avocado oil, extra virgin olive oil, and walnut oil are common options. Adding a tablespoon of olive oil to salads, sauces, or cooking preparations can increase calories. Try butter coffee to consume fat in a healthy way.
Bottom Line
The diet plan to gain weight can be different for individuals, and the process becomes difficult when you want to have a vegetarian diet. Weight gain is not an overnight process. Prepare a diet plan with healthy and tasty food recipes and eat consistently to ensure high calorie intake. With the right food choices and habits, your weight gain journey becomes enjoyable. Talk to a doctor or verified dietitian to make the necessary lifestyle changes for your well-being. Add high-calorie food items to your meals to enjoy a healthy weight in the long run.
