However, vegetables also have a high fiber content and many provide a lot of water as well. If you maintain your weight by eating 3500 calories per day then eating 4000 calories per day would allow you to gain closer to 1lb per week. First, getting enough protein and other essential nutrients on a vegan diet can be hard. Typically, men need more calories than women. Regular exercise, particularly weightlifting, is essential for building muscle on a high-calorie vegan diet. You can then use an app like MacroFactor to track your intake. Serve right away or refrigerate for up to 2 days. 3. Other foods that are good sources of calcium include dark green leafy vegetables, calcium-fortified juices, cereals, canned fish with bones (for example, pink salmon or sardines), and legumes (for example, soybeans). My recommendations for fat sources include: With 4000 calories, the goal is to get as many of these calories as possible from nutritious whole foods, without feeling over-full from too much fiber. People who are vegan or interested in veganism may find that a 4000 calorie diet is too much food. Nuts and nut butters are especially high in calories and protein. Make sure to get enough exercise throughout the day. This meal plan is centered around colorful and high-protein vegan recipes incorporating plenty of nutrient-dense plant-based foods such as fruits, vegetables, and whole grains providing you with plenty of vegan options. CHEF SKY HANKA This type of diet can include protein, essential fatty acids, minerals, and vitamins. Quinoa is a complete protein, providing all the amino acids your body needs. we aim to make our content both informative and entertaining. This meal plan has two options for each meal or snack. Meat, fish, or poultry provide protein for the growth and repair of body tissues. Its also worth taking advantage of easy extras that pack a calorie punch without filling you up more than you already are. While a 4000 calorie vegan diet may seem like a lot, it can be easily accomplished by incorporating high-calorie foods like nuts, seeds, avocados, and whole grains into your regular meal plan. While we dont recommend including more than a couple of cheats" a week, this healthy meal plan provides enough food for the whole week but intentionally excludes Sunday. For example, walnuts pack 185 calories and over 4 grams of protein in a single 1-ounce (28-gram) serving (1). These factors are perfect for managing a high-calorie diet. 6. . Gaining muscle mass is a challenge for most people. This week meal plan includes three recipes to make and spruce up your vegan diet. Dried fruit is high in calories, fiber and micronutrients. Not only are they yummy, but they will also help you put on some weight. Ask a doctor or nutritionist with experience in sports medicine to help you develop an individualized plan. <>, Per meal: 700 calories, 35g protein, 100g carbs, 18g fat, Per snack: 400 calories, 20g protein, 50g carbs, 13g fat. It consists primarily of fruits, vegetables, whole grains, legumes, nuts, and seeds. However, children on a vegan diet usually need . How much weight you put on depends on a variety of factors, including your activity level and metabolism. Make sure you are eating a variety of nutrient-rich foods. A 4000 calorie vegan diet can provide all the nutrients the body needs to be healthy. Combine high-protein pasta with roasted vegetables and 2 tablespoons of homemade or store-bought romesco sauce for a quick and tasty pasta salad. 4000 calorie vegan diets can be healthy and sustainable if planned correctly. Consuming a 5000 calorie vegan diet can be a challenge, but it is achievable.2. VEGAN 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. Sugar is a great source of energy when bulking or maintaining your weight with a high caloric intake because it can provide a lot of calories in a small volume of food. The diet is also high in fiber and protein and provides a range of essential vitamins and minerals. Meal prep your smoothies ahead of time by pre-measuring out all the ingredients into containers, then all you have to do is grab, blend, and go! we aim to make our content both informative and entertaining. However, I recommend that you keep a higher percentage of your intake from nutrient-dense whole foods. Smoothies are one of the best ways to increase your protein intake by utilizing a quality plant-based protein powder. The 6 Best Weight Gain Supplements, According to Dietitians, Vegan Keto Diet Guide: Benefits, Foods and Sample Menu, 12 Mistakes to Avoid on a Vegetarian or Vegan Diet, Heres How Much Protein You Need to Build Muscle. A vegan diet can be healthy and satisfying when planned correctly. Counting your macros on a vegan diet and receiving proper nutrition is all about variety and quality. Vegan Bodybuilding Diet Plan; 4,000 Calorie Diet Plan - 2022 (.pdf) Muscle Building / Bodybuilding Diet; 4,000 Calorie Diet Plan - 2022 (.pdf) A Practical . This diet is heavy in fruits, vegetables, whole grains, and legumes, and low in saturated fat and cholesterol. Avocados are also rich in a range of micronutrients, including vitamin C, folate, pantothenic acid and potassium (2). However, this particular plan may need to be tweaked depending on your activity levels . Carbohydrates also help the body to replace glycogen (carbohydrate stored in the muscles) by stimulating the release of the hormone insulin. Here are 11 high-calorie vegan foods that can help you gain weight. During lunchtime, one can have a number of foods like sprout salad, rice, and vegetables like cabbages or cauliflower. This means selecting foods that are high in vitamins, minerals, and other essential nutrients. 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. Source a trusted brand that contains high-quality ingredients and little to no added sweeteners. If possible, try to stick to whole foods whenever possible to get the most nutritional value out of your meals! It can also be mixed into smoothies or added to sauces and dressings. A vegan diet that consists of 4000 calories per day may have some drawbacks. 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. Planning your meals and snacks ahead of time can help you stay on track and meet your calorie goals.6. Explore Nearby Top Rated B&B Retreats Add a Listing Write Review Forum Blog Community The App Shop More Recipes Why Vegan? Walnuts Walnuts are a great high calorie food! I recommend the following macro split when eating 4000 calories per day: 20-25% of intake from protein. Nutrition: 300 Calories; 9g Protein; 49g Carbohydrates; 9 g Fat. Its called the 5000 calorie vegan diet, and its shockingly easy to follow. Create a customizable 3000 calorie vegan diet meal plan in 1 click. It can be very helpful to your health. Incorporating these foods into your meals and snacks can boost your calorie consumption and promote weight gain. Eating 4000 calories a day is more straightforward than drinking all your calories in protein shakes (see also 4000 Calorie Shake Recipe). 3 cups a day. Its called the, Some vegans also avoid using any type of product that was. According to Healthline, some examples include: Seitan: 25 grams per 3.5 ounces Lentils: 18 grams per cooked cup Chickpeas: 15 grams per cooked cup Hempseed: 10 grams per ounce Spirulina: 8 grams per 2 tablespoons Green peas: 9 grams per cooked cup Please enable javascript and Consuming the number of calories required to maintain an ideal body weight can help an athlete train harder and perform higher. Plus, with 119 calories and 13.5 grams of fat in a single tablespoon (14 grams), olive oil can also be a healthy way to add extra calories to a meal. 2023 Healthline Media LLC. Its based on a bodybuilders diet: four or five meals a day of specific food combinations to maximize muscle growth. 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. First and foremost, steer clear of processed foods. A common macro split for those looking to gain muscle is 30% of calories from protein, 40% from carbohydrates, and 30% from fat. Here are the 18 best foods to gain weight quickly, without harming your health. You can get 5000 calories a day by eating a lot of high-calorie foods. On FeastGood.com, we have several free meal plans for those looking to gain muscle. Try to find whole-grain products that are high in fiber, like. For most people, this is a lot of food. However, this simply describes your ability to gain weight (aka fat & muscle). Proteins. Note: Start your day with a high-protein breakfast like a big bowl of oatmeal. Follow the recipe above or this cheesy tofu scramble filling recipe for simple breakfast tacos and choose from low-carb jicama shells or your vegan taco shell of choice. Some of the recipes source Trifecta Vegetables, but you can easily substitute any non-starchy veggies from your local farmers market or grocery store. Greetings! Gaining weight can be incredibly difficult and often involves modifications to both your diet and lifestyle. hbspt.cta._relativeUrls=true;hbspt.cta.load(2498149, 'ea5cc81b-ddd3-4d36-a000-bb2b43111735', {"useNewLoader":"true","region":"na1"}); Grilled Cheese Recipe High-Protein with Pulled Pork, March 30, 2023 Oils. For best results, blend a few high-calorie ingredients with a good source of protein. Using this link gets you an extra week on your free trial (2 weeks total). 2000 calories instead of well over 3000), then I'd be more concerned about getting a slightly higher percentage of my calories from protein. Just 1 tablespoon (15 grams) of tahini boasts approximately 89 calories, 2.5 grams of protein, 1.5 grams of fiber and 8 grams of fat (5). This means that protein is a very important macronutrient for those looking to gain size. It is your responsibility to assess the accuracy, completeness, and usefulness of the information provided. Trying to eat all these calories in one day can seem like a lot. So while the vegan diet has many benefits, its important to ensure youre eating enough nutrient-rich foods and exercising. You can also add it to protein shakes. Your weight gain depends on your body composition and activity level; those who are inactive with high-fat mass are more likely to gain weight than those who are active with high muscle mass. It has a creamy consistency and works well as a spread, dip or dressing. This is a great way to pack on the pounds with regular food and meals. A vegan diet is one of the diets recommended by the American Heart Association, which makes it very healthy for everyone. Our website services, content, and products are for informational purposes only. It makes a great addition to wraps, sandwiches and salads. Your California Privacy Rights | 4 bananas1 lb baby Spinach (large container)6 limes4 lemons1 package (6-8 tortillas) Jicama Tortillas (or 1 package tortilla of choice)1 bunch cilantro2 Zucchinis3 bell peppers4 medium roma tomato2 cups vegetable of choice2 heads broccoli8 cloves peeled garlic1 cup Sprouts1 Head Bib Lettuce2 Avocados6 Kiwis1 2 piece ginger1 Bunch Parsley3 Small Sweet Potatoes, 8 oz jar almond butter (smooth or crunchy), 8 oz high protein pasta3 cups brown rice (microwave ready or raw)4 Burger Buns, 1 Quart Dairy-Free Milk (Soy, Almond, Blend). Consider using nutrient-dense foods as your main source of calories. Greetings! Some examples of high-calorie foods include fast food, candy, and ice cream. 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. That said, there are very few things to avoid on a vegan diet if youre looking to stay healthy. The vegan diet is often touted as the healthiest way to eat. There are no foods that are off-limits (unless you have an allergy or intolerance), but some foods to be mindful of include. The quality and variety of ingredients in a vegan diet are key to achieving phytonutrient diversity (eating lots of colors) and preventing reliance on highly processed foods to achieve your plant-based macro goals. There are many benefits to following this meal plan; here are five of them. These are usually packed with sugar and harmful additives, which can put on the pounds fast. Finally, you should avoid eating large portions, as they can easily exceed your daily calorie limit. 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