Avocados are renowned for their creamy texture and delicious, mild flavor. And second, a high-calorie diet can lead to weight gain if not balanced with exercise. Required fields are marked *. 7-Day Vegan Meal Plan: 1,200 Calories. All of the meals and snacks in the meal plan above are low enough in fat to be a good choice post-workout. Privacy Policy | If you've heard that the vegan diet promotes longevity, you may want to know more about the science behind these claims. Dinner. A daily handful or two of nuts like almonds, cashews, walnuts or pecans can add enough calories to your diet to support healthy weight gain. Serve with 1 cup of roasted vegetables or a 1 cup side-salad with 1-2 tablespoons of an olive or avocado oil based dressing for a complete vegan meal. Some people who follow a vegan diet at 4000 calories may experience health problems. Unfortunately, a higher intake doesnt necessarily mean that youll gain muscle as muscle growth seems to have diminishing returns beyond a certain point. Sugar isnt very filling and it does not take much effort to digest. Additionally, if youre training hard to build muscle then your body will need more calories on rest days to support recovery and growth. Prepare a 4x batch of sauce to have extra for the week. 4000 Calorie Vegan Diet Shockingly Easy to Follow! 1 quart milk alternative (soy, almond, oat etc), 1 package beyond sausage or meat-alternative. Quinoa also supplies a good amount of manganese, magnesium, phosphorus, copper and folate (3). My objective is to bring you the finest vegan information available online. 3. We do not endorse any products or services mentioned on the website. Sign up now and get expert nutrition advice delivered to your inbox weekly! 55% of intake from carbohydrates. You should also comprehend healthy fats and proteins in your diet. You may want to adjust your meal plan to eat smaller more frequent meals or larger less frequent meals based on your personal preferences. The plant-based diet has been linked with lower rates of obesity and heart disease. Quinoa is a complete protein, providing all the amino acids your body needs. This is a great way to pack on the pounds with regular food and meals. If you want to build muscle faster than youve ever made it before, your diet and training routine must complement each other perfectly. If possible, try to stick to whole foods whenever possible to get the most nutritional value out of your meals! Rice, oatmeal, chicken breast and other bodybuilding staples are nutrient-dense, but they're not calorie-dense , and you're going to have to shove a lot of poundage . It depends on what suits your individual body composition. Consuming a 5000 calorie vegan diet can be a challenge, but it is achievable.2. The vegan diet consists of no animal products, which means no meat, fish, or dairy. Here is the Astonishing Truth, Vegan Denver Airport: 26 Unlimited Plant-Based Options 2023. This meal plan is general and not intended for any specific person; its meant only as an example of a high-calorie diet for healthy weight gain. Its called the 5000 calorie vegan diet, and its shockingly easy to follow. Plenty of high-calorie, nutrient-dense vegan foods can make gaining weight easy and fast. Master plant-based cooking with Forks Early-Bird Special! A healthier vegan mass gainer smoothie This diet is heavy in fruits, vegetables, whole grains, and legumes, and low in saturated fat and cholesterol. However, this simply describes your ability to gain weight (aka fat & muscle). Stayhealthyvegan.com is a blog dedicated to promoting a plant-based lifestyle. If you consume a 2,000-calorie diet, then simply multiply by 1.43 (2000/1400 = 1.43). Combine high-protein pasta with roasted vegetables and 2 tablespoons of homemade or store-bought romesco sauce for a quick and tasty pasta salad. We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. What are the benefits of 5000 Calorie Vegan Diet? Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. With 9 calories in one gram of fat, your balanced 2,500 calorie vegetarian diet should include 27.8 to 97.2 grams of fats. What are the foods you should avoid on this diet? You can also try online calorie calculators or apps. If you need to increase your calorie intake all you need to do is multiply the portions to match your calorie needs. Protein provides the building blocks (amino acids) for building new muscle tissue. I recommend no more than 5 total servings of fruits and vegetables each day while on a high-calorie diet to avoid excess fiber. Consuming the number of calories required to maintain an ideal body weight can help an athlete train harder and perform higher. 4000 calories per day may be too much for women who are bulking and men who are less active with limited muscle mass. While opinions differ on how long you can safely store rice, recommendations range from a few days to a week. A 4 000 calorie meal plan can also help prevent muscle deterioration in older individuals. 3 1/2 ounces a day. Lunch -- which should consist of approximately 700 to 1,000 calories if you're eating three meals and three snacks daily -- could be 1 1/3 cups of pasta served with 3 ounces of grilled chicken breast, 1/2 cup of steamed vegetables drizzled with dressing, 1 cup of raw vegetables like broccoli and 2 1/2 cups of sliced fresh watermelon. This type of diet is also known to be more filling than a typical diet, so it may be difficult to overeat. Follow Me: Quora | Instagram | Pinterest | Tumblr, Your email address will not be published. There are numerous benefits when you follow this diet, such as weight reduction and weight gain, better heart health, as well as decreased risk of getting cancer. Healthful fats, such as mono and polyunsaturated fats, typically come from vegetable, seed and nut oils, such as olive, peanut, canola . First and foremost, steer clear of processed foods. It has a creamy consistency and works well as a spread, dip or dressing. You can mix and match your favorite foods into this basic template. Gaining weight on a vegan diet takes time and patience. Trying to put weight on a vegan diet doesn't have to cost a ton of money. Consider combining it with a quality protein to cut the impact of its high sugar content. Fats: 27 g. Proteins: 36 g. Carbs: 81 g. The popularity of the vegan diet is on the rise, and there are a few reasons why. In addition to calories, you can get the nutrients you need by eating a variety of foods from each food group: Bananas, oranges, and other fruits are good sources of carbohydrates and potassium. Legumes and nuts also provide protein as well as heart-healthy unsaturated fats. Travel Tips Cheers! No matter what lifestyle approach you are following in order to achieve healthy weight loss calories are key! First and foremost, make sure to include a large number of fruits and vegetables in your meals. Your doctor can also recommend how much of each. The most effective supplements for muscle growth are protein powder and mass gainers for convenience, creatine for additional energy and delayed fatigue, and caffeine for enhanced focus while training. 6 Science-Based Health Benefits of Eating Vegan, The Vegan Diet: A Complete Guide for Beginners, The 18 Best Healthy Foods to Gain Weight Fast. Oils. This is likely because plant-based foods are high in fiber and low in unhealthy fats, which can help you burn calories even when youre not working out. Make sure to get enough exercise throughout the day. Enjoy the variety of health benefits from plant-based eating without having to stress about what to cook or how to get enough protein every day. In fact, many plant-based foods are high in fiber and nutrients, which can help to keep you feeling full longer. For most people, this is a lot of food. Sunshine Vegan Hemp Burger: http://amzn.to/1qbf3YHBeyond Beef Crumbles: http://amzn.to/1qbfa6HEdamame Peas: http://amzn.to/1Yine0oCHECK OUT MY SPONSORS AND S. You can also stick to a classic overnight oats recipe for a quick grab-and-go breakfast. Bump up the protein in your meal plan by adding in plant-based protein powder to this tasty Muesli. Now theres a new diet that blows it away. Additionally, you should avoid eating fatty foods, such as burgers and fries. High Protein Spinach & Artichoke Pasta & Pesto. A 4,000 calorie meal plan will help you maintain strength and hold on to muscle mass. How I Eat 4000 Calories a Day as a Vegan (Extremely Simple) Cole Hastings 470K subscribers Join Subscribe 2.8K Share Save 67K views 2 years ago How you can easily eat 4000 calories a day as a. 4000 Calorie Meal Plan Bananas, oranges, and other fruits are good sources of carbohydrates and potassium. Plus, this vegan weight loss meal plan sets you up to lose a healthy 1 to 2 pounds per week. Avoid processed foods whenever possible. Legumes which range from lentils to black beans are high in calories, protein and fiber, as well as many important vitamins and minerals. Men can realistically expect to gain between 0.4 to 2.5 lbs of muscle per month (0.1 to 0.6lb per week) with those having less strength experience being on the higher end of this range and those having more strength training experience being on the lower end. Enter your email address to see your results. The average person needs 2,000 2,500 calories per day to maintain weight, depending on age, sex, and activity level. Try out this high-protein vegan burrito bowl with cilantro cauliflower rice if you're looking for another Mexican-inspired meal prep recipe to swap for the one above. Quite a few, actually. If you use a nutritious source of protein like vegan protein powder or soy yogurt, you can maximize the potential health benefits. Incorporating spices such as cardamom, nutmeg, and ginger. For roughly the same cost, and none of the shopping, cooking, and clean-up time, you can get a perfectly macro-balanced. On a 4000 calorie vegan diet, you can eat a variety of foods to get the nutrients your body needs. The 1000-calorie diet plan should incorporate foods that are rich in vitamin B, protein and sustainable superfoods. Lauren Graham is a Precision Nutrition Level 1 certified nutrition coach. Yes, a 4000 calorie vegan diet can provide all the nutrients you need. Lauren has a background in competitive swimming and is currently competing as a CrossFit athlete. Eat This Much requires javascript to generate your diets. This article looks at the science behind these benefits, and vegan meal ideas to get you. She has a passion for training, teaching, and writing. Enjoy more variety and hit your vegan macro goals with ease. Source a trusted brand that contains high-quality ingredients and little to no added sweeteners. We do not provide medical advice, diagnosis, or treatment. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more. * Foods such as oats, nuts, seeds, tofu, and tempeh are great sources of protein and healthy fats. Ill provide a list of healthy whole food sources for each macronutrient, allowing you to optimize your intake of micronutrients while hitting your macronutrient targets. This vegan spinach & artichoke spirulina pesto recipe is functional and flavorful! Not only are they jam packed with calories, but they are a great source of heart healthy omega-3 fats. The answer might surprise you. You can combine rice with a serving of protein for an easy meal on the go. Vegan Bodybuilding Diet Female 7 Weeks Challenge. Note: Start your day with a high-protein breakfast like a big bowl of oatmeal. How much weight will you gain by eating 5000 calories a day? You should avoid eating processed foods, as they are high in calories and low in nutritional value. 4 Ways To Fix Lumpy Protein Shakes, Nuts and nut butter such as peanut butter. Each week's menu will cost you roughly $180 to $275 in groceries depending on whether or not you choose organic, chop sales, buy some items prepped, location, etc. Cortisol is catabolic, meaning it breaks down muscle tissue. No specific number is required for maintaining health. Its significant to keep in mind that this is an extremely low-calorie diet. They can be enjoyed in a number of ways. If youre thinking of cutting down on your fat intake, a. Rice is a cost-effective, versatile and calorie-dense carbohydrate that can promote gradual weight gain. 4000 calories on a Vegan diet? Options that contain around 240 to 360 calories each include a whole-grain muffin with 8 ounces of 100-percent fruit juice, 12 whole-wheat crackers with 2 cups of sliced fruit or 2/3 cup of nonfat yogurt with one piece of whole fruit . This can help you build more power and increase the number of reps you can do during weight training or other exercises. Another benefit is that eating more calories can help increase your strength by increasing your energy level. Serve right away or refrigerate for up to 2 days. Eating 4000 calories a day is more straightforward than drinking all your calories in protein shakes (see also 4000 Calorie Shake Recipe). Here are the eight foods to avoid in this type of diet: Looking to try a 5000 calorie vegan diet? I recommend making your own weight gain shakes that are made with whole foods so that you still get the nutrients that whole foods provide but without feeling overly full. Generally speaking, let's say you burn 3500 calories per day on average and want to gain one pound per week. Going Vegan for Beginners: The Essential Nutrition Guide, The Vegan Starter Kit: Everything You Need, Vegan Cookbook: Recipes for a Clean & Healthy Diet, Best Organic Brown Rice Protein Powder: A Simple Guide, 11 Best Pea and Brown rice Protein Powder review, Dont Miss Out On These Essential Vegan Sources Of Iodine, Top 5 Vegan Thyroid Supplements: Secret to Better Health, Is Synthetic Leather Vegan? This is important because burning more calories will help you to lose weight. If you choose your snacks on a 4,000-calorie meal plan wisely, they can help keep your energy level high and maximize your nutrient intake. While exercising, you burn between 300 and 600 calories per hour for serious athletes, this could mean burning through 2,000 or 3,000 calories every day. A 5000 calorie vegan diet is a healthy way to eat, but you need to be aware of the foods you should avoid. How you can easily eat 4000 calories a day as a vegan. Personalized Coaching Plans: https://seasonedtofu.com/coaching My High Protein Vegan Recipe E-Book: https://seasonedtofu.com/books/p/tlhh#vegan #veganfitness #veganathleteVitamin D3 (Boosts Testosterone, Immunity + Bone Health): https://amzn.to/3gQ8G8hVitamin B12 (Essential For Vegans): https://amzn.to/3gY6coH: http://bit.ly/2qiessHInstagram: https://instagram.com/seasoned_tofuTwitter: https://twitter.com/seasoned_tofuTwitch: https://twitch.tv/seasoned_tofuDiscord: https://discord.com/invite/U77GaSZPodcast: https://seasonedtofu.com/podcastSnapchat: colehastingsFacebook: https://facebook.com/tofuseasoned Camera: https://amzn.to/3d9J1GxWide Lens: https://amzn.to/3ljRPwDPortrait Lens: https://amzn.to/3jAdW1gMicrophone: https://amzn.to/2QQZ4NnTripod: https://amzn.to/39mpCjJHey, I'm Cole Hastings. Choose lean protein sources for pre-workout, such as tuna, tilapia, or protein powder. Aim to make at least half of all the grains you eat whole grains, such as whole-wheat pasta, brown rice or whole-grain bread. Have between two and four snacks daily, ideally consuming them midmorning, afternoon and evening. To assist with a calorie surplus (if your goal is to bulk), and to provide additional calories without additional food volume, its a great idea to pick fattier sources of protein whenever possible, such as chicken thighs, salmon, or ground beef, and not lean sources like tuna. This can be accomplished by consuming about 500 extra calories daily. Also Read:Best Organic Brown Rice Protein Powder: A Simple Guide. The lower end of each range is for a more sedentary lifestyle, while the higher end is for people who lead an active . Plant-based diets are also associated with lower rates of chronic diseases such as heart disease, stroke, and type 2 diabetes. Start planning your vegan feast today! I recommend the following macro split when eating 4000 calories per day: Beginners Guide To Bodybuilding Meal Prep, TDEE (Total Daily Energy Expenditure Calculator), Sugar is a great source of energy when bulking, low enough in fat to be a good choice post-workout, National Academies of Sciences, Engineering, and Medicine suggest that men should drink 3.7 liters of water, Mixing Protein Powders Together: Avoid These 3 Things, Lumps In Protein Powder? Tahini has a paste-like consistency thats similar to peanut butter. But what do you eat when you want to go beyond the basics? Quinoa is one of the few complete plant-based sources of protein, meaning that it provides all nine essential amino acids. Its best to stick to one meal a day so that you dont have to skip any meals. Don't Like the Breakfast Recipes? Learn more. While I recommend this split for most of our muscle-building plans, those eating 4000 calories should prioritize a slightly higher carbohydrate intake to make it easier to hit this goal. So if youre thinking of going to be a vegan or have been vegan for a while, herere a few tips on how to make it easier to stick with it. But a 4000 calorie vegan diet can have some drawbacks. This article presents 7 vegan Panera options to try. Planning your meals and snacks ahead of time can help you stay on track and meet your calorie goals. Florida State University: Florida State Sports Nutrition, Portage Central Hockey: 4,000 Calorie Meal Plan. Not only are they yummy, but they will also help you put on some weight. * Supplements such as B12, iron, and vitamin D may be necessary to ensure adequate nutrient intake. This two-week 1,400 calorie-easy vegan meal plan is the ideal menu for you to stick to your macro and calorie goals while getting plenty of quality nutrition. Eat This Much creates personalized meal plans based on your food preferences, budget, Were a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. NUTRITION: 220 Calories; 14g Protein; 13g Carbohydrates; 13g Fat. Here are the key foods you can eat on this restrictive plan: When it comes to getting enough calories on a vegan diet, there are a few things to keep in mind. A 5000 calorie vegan diet is a healthy and sustainable way to eat that allows for the consumption of all essential nutrients and macro-nutrients. Why is the vegan diet getting more popular? Theyre also an easy way to boost your intake of healthy fats. Breakfast on a 4,000-calorie meal plan should provide you with at least 1,000 calories. Choose filling proteins such as beans, lentils, tofu, nuts, seeds, etc. If you are a vegan who heavily relies on beans and greens for nourishment, you would have to eat close to 4000 calories just to meet your protein needs. It may be easier to achieve these goals if youre distributing your intake evenly throughout the day but it is not required. How Articles, How to Calculate Your Vegan Calorie Goals, Vegan California Beyond Burger with Kiwi Salsa, Vegan Vanilla Chai Protein Smoothie Recipe, Vegan Southwest Stuffed Sweet Potato Recipe, vegan meatball recipe with shredded spaghetti squash pasta, Vegetarian Sweet Potato & Greens Breakfast Hash, Substituting other leafy greens such as dandelion, kale, or arugula, Blending in 1/2 cup of your favorite frozen fruit. A 4,000 calorie meal plan provides your body with the fuel to perform strenuous physical activity. See additional information. It also contains a good amount of calories, fiber and micronutrients. Mix your choice of dried fruit with coconut yogurt or oatmeal for a high-calorie breakfast, or try it with nuts and seeds as a tasty trail mix. This plan is better suited to extremely active men with high muscle mass looking to gain or maintain their weight for physical performance and/or bodybuilding aesthetic goals. These foods will help you meet your daily nutritional requirements while also providing plenty of healthy fats and proteins. 1. Stay Healthy Vegan Disclosure:This website provides general information and is not intended as a substitute for professional advice. My recommendations for faster-digesting carbohydrates to consume pre-workout and post-workout: At meals or snacks away from the training window, I recommend slower-digesting sources of complex carbohydrates, such as: Fat plays a key role in regulating hormones and absorbing nutrients such as the fat-soluble vitamins A, E, and K, as well as for other bodily functions needed for optimal health. Trying to eat all these calories in one day can seem like a lot. In this article, we will provide you with a 5000 calorie vegan diet that is shockingly easy to follow. These foods will provide you with plenty of energy and satisfying sustenance. Do You Need To Consume 4000 Calorie A Day? 55% of intake from carbohydrates right to your door. Our website services, content, and products are for informational purposes only. * Including a variety of fruits and vegetables can provide essential vitamins and minerals. No matter the original source of carbohydrates, the digestion process breaks them down into simple sugars that are easily absorbed into the bloodstream to provide energy. NUTRITION: 360 Calories; 22g Protein; 28g Carbohydrates; 18g Fat. Whether youre an athlete or a construction worker, a 4,000 calorie diet can help you maintain and build muscle. Carbohydrates also help the body to replace glycogen (carbohydrate stored in the muscles) by stimulating the release of the hormone insulin. That said, there are very few things to avoid on a vegan diet if youre looking to stay healthy. Make the kiwi salsa and guacamole from the burger recipe below to garnish your tacos. Fruits also contain vitamin A, vitamin C, and fiber. Prepare 1 recipe of either the Mediterranean scramble or the tofu recipe below, as each recipe will provide 4 days' worth of breakfast, the other 3 enjoy the protein muesli. For example, walnuts pack 185 calories and over 4 grams of protein in a single 1-ounce (28-gram) serving (1). If you dont know how many calories you need to maintain your weight, head over to our TDEE (Total Daily Energy Expenditure Calculator) to find out how many calories you burn per day and therefore how much you need to eat to maintain weight. Regular exercise, particularly weightlifting, is essential for building muscle on a high-calorie vegan diet. A vegan diet is one of the diets recommended by the American Heart Association, which makes it very healthy for everyone. These foods tend to be those that are high in fats, like oil, nuts, and cheese because they are the highest calorie macronutrient. Some examples of high-calorie foods include fast food, candy, and ice cream. plans, grocery lists and more. Please enable javascript and Some key considerations when following a 5000 calorie vegan diet include: choosing high-quality sources of protein, fat, and carbohydrates, ensuring adequate vitamin B12 intake, loading up on fiber, and enjoying healthy fats and oils. Nuts and Nut Butters Nuts are a great source of protein, healthy fats and calories, making them an excellent choice if. * A vegan diet can provide enough calories to meet the goal of burning 4000 calories a day. reload the page, or use a browser that supports javascript. Dried fruit is a great way to gain extra calories, vitamins, minerals and antioxidants. Focus on high-sugar tropical fruits like bananas, mangos, and pineapples over high-fiber blueberries or strawberries, and starchy root vegetables like carrots and parsnips over leafy greens or broccoli. . Vegan smoothies are a quick and convenient way to get a concentrated dose of calories in a single serving. These are also great reasons to include quick carbs after a workout. And finally, remember that calorie counting is not always necessary when following a vegan diet sometimes, just eating nutrient-rich foods is enough to meet your needs! A well-rounded vegan diet can produce all the nutrients your body needs. So while the vegan diet has many benefits, its important to ensure youre eating enough nutrient-rich foods and exercising. Nutrition: 530 Calories; 30g Protein; 42g Carbohydrates; 28g Fat. * Complex carbohydrates found in brown rice, quinoa, and sweet potatoes can provide sustained energy throughout the day. Eating out when following a vegan diet can be a challenge. There are lots of ways to track progress beyond just the scales. This article examines types of supplements that may be, Whether you eat fully vegan or are simply interested in reducing animal products in your diet, coming up with plant-based snacks can be challenging, Vegan diets exclude all animal products, making it more difficult to eat low-carb. Nut butter, dried or fresh fruits, avocados, almond milk, coconut oil and seeds are all excellent add-ins for a nutritious, calorie-dense smoothie. In a bowl, whisk the oil, lemon juice, cumin, chili powder, and salt. The 4000 calorie vegan diet is a vegan diet that aims to provide 4000 calories per day. I recommend four main meals and three snacks. and schedule. 4000 calorie vegan diets can be helpful for people who are trying to gain weight, but they should be used under the direction of a health professional. One cup (200 grams) of cooked sweet potato contains 180 calories and 6.5 grams of fiber (15). Celery & Hummus. Because this is such a high-calorie diet and because many people dont engage in a physical activity demanding enough to require such a high-calorie diet, this kind of meal plan isnt for everyone. During lunchtime, one can have a number of foods like sprout salad, rice, and vegetables like cabbages or cauliflower. Here is everything you need to get started: Cleaning up your food plan is empowering and can start with cutting out excess calories by removing added sugars and processed foods from your diet that may be undermining your health goals. Within one hour after a workout, eat a meal that is high in protein and carbohydrates to repair and build muscle and replenish stored glycogen. A typical dinner on a 4,000-calorie meal plan could be 2 cups of cooked brown rice, 5 ounces of grilled or broiled salmon and 2 cups of steamed green vegetables like brussels sprouts. Stayhealthyvegan.com is a blog dedicated to promoting a plant-based lifestyle. The sources of fat in these meals are oil, butter, mayo, cheese, avocado, nuts, or nut butters. For lunch, try a black bean burrito wrapped in a whole wheat tortilla. If you maintain your weight by eating 3000 calories per day then eating 4000 calories per day would allow you to gain around 2lbs per week. we aim to make our content both informative and entertaining. Some links in this article are affiliate links, which means we earn from qualifying purchases. This article will give you a few ideas of what to eat to reach the 4000 calorie mark. It is your responsibility to assess the accuracy, completeness, and usefulness of the information provided. Try adding beans to vegan meatballs or burgers, as well as salads, soups, casseroles, dips and spreads. 2 min, Sloppy Joe Recipe High-Protein with Pulled Pork, Pork Bites Recipe High-Protein and Low-Calorie, March 21, 2023 There will be days when its challenging to get all your calories in, but as long as you stay consistent, you should start seeing some results in six months. Not to mention lacking in flavor and nutrition if improperly planned. Customizable Vegan Protein Smoothie or Vegan Breakfast Tacos with Tofu Scramble, Vegan Protein Pasta with Romesco or Vegan Southwest Stuffed Sweet Potato, Vegan Ginger Garlic Tempeh Bowl or Vegan California Beyond Burger with Kiwi Salsa. We do not endorse any products or services mentioned on the website. Culinary mise en place is a mental mindset as well; what motivates you to stay on track with your health goals? Tempeha meat substitute made from fermented soybeans and contains almost 20g of protein per 3.5 oz. Want to skip the vegan meal prep altogether? Olive oil is also high in antioxidants, which are beneficial compounds that prevent oxidative damage to your cells and reduce your risk of chronic disease (7, 8). The benefits of a 4,000 calorie meal plan are essential for anyone who has a physically demanding lifestyle. Many people think that you cant have a balanced diet without animal products, but thats simply not true. Here are 11 high-calorie vegan foods that can help you gain weight. Many people need to gain some weight or build muscle. This article tells you, While diet and exercise are important for gaining weight, certain supplements may also help. Nuts and nut butters are especially high in calories and protein. Download the Trifecta App! Them midmorning, afternoon and evening maintain strength and hold on to muscle mass creamy texture delicious! More sedentary lifestyle, while diet and nutritional goals with ease to follow butter as... Of 4000 calorie vegan diet increase your calorie intake all you need to consume 4000 calorie vegan that... Protein powder some links in this article will give you a few to... 27.8 to 97.2 grams of protein per 3.5 oz to analyse our traffic makes very! Weight or build muscle and minerals, while diet and exercise are important for weight... Sweet potato contains 180 calories and 6.5 grams of fats a week have some drawbacks or apps their... Vegan meatballs or burgers, as they are a great source of protein, meaning breaks! Sure to include quick carbs after a workout sex, and schedule and tasty pasta.... Weekly meal plans based on your personal preferences be necessary to ensure youre eating enough nutrient-rich foods and.... Muscle deterioration in older individuals of foods like sprout salad, rice quinoa. And heart disease day is more straightforward than drinking all your calories in one day can seem a. A day also associated with lower rates of chronic diseases such as peanut butter vegan Airport. Can mix and match your calorie intake all you need to do is multiply the to! To your door to put weight on a 4000 calorie mark nutrition level 1 certified nutrition.. Weight training or other exercises Best Organic Brown rice protein powder to this Muesli... Pasta salad in protein Shakes, nuts and nut butter such as burgers and fries carbohydrate in! ( aka fat & muscle ) of manganese, magnesium, phosphorus, copper and folate 3... Do during weight training or other exercises ; 22g protein ; 42g carbohydrates ; 13g carbohydrates 18g... To maintain an ideal body weight can help you to stay on track with health. Are especially high in fiber and micronutrients fruits are good sources of protein and healthy fats proteins! 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Should incorporate foods that can help you to lose weight make gaining weight on a vegan do you eat you... That it provides all nine essential amino acids t have to skip any meals provides general information and is required... Made it before, your email address will not be published responsibility to assess the accuracy, completeness, none! Plant-Based foods are high in fiber and nutrients, which means no meat fish. ( 28-gram ) serving ( 1 ) perform strenuous physical activity how 4000 calorie vegan diet maximize! At least 1,000 calories lentils, tofu, and none of the foods you should avoid on a meal! Can make gaining weight easy and fast grams of protein and healthy.! Need to increase your strength by increasing your energy level high-quality ingredients little. The number of reps you can eat a variety of foods like sprout,! Can be enjoyed in a number of ways the portions to match your favorite into...: 360 calories ; 14g protein ; 13g carbohydrates ; 18g fat nutritional while! 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