9 High-Calorie Vegan Foods for Weight Gain
It can be helpful for athletes following a vegan diet to know what foods to include in their meal plans to support their weight gain goals.
Let’s take a look at what following a vegan diet means. Then we will explore 9 high-calorie vegan foods for weight gain.
What is a Vegan Diet?
An athlete following a vegan diet does not consume any animal-based or animal-derived products.
This includes beef, chicken, turkey, pork, seafood, dairy products, eggs, and butter. Honey is also avoided by some individuals following a vegan diet (1).
Athletes consuming a vegan diet get all of their nutrition from plant-based sources, including:
- Grains
- Fruits and vegetables
- Beans and legumes
- Nuts and seeds
It is important to note that athletes can successfully meet all of their sports nutrition needs by consuming a variety of plant foods (2). However, it is important that they carefully plan their diet to ensure all of their nutrient needs are met.
Calorie-Dense Vegan Foods for Weight Gain
Including calorie-dense foods in meals and snacks is an easy way for athletes desiring to gain weight on a vegan diet to increase their total daily caloric intake.
Calorie-dense foods contain a high number of calories relative to their weight. In other words, calorie-dense foods provide a large amount of calories in a small amount of food.
Therefore, calorie dense foods are an easy way for athletes to increase their total daily caloric intake without having to greatly increase the amount of food they are consuming.
Examples of calorie-dense foods include:
- Granola
- Dried fruit
- Whole grain bread and bagels
- Quinoa, rice, pasta
- Healthy fats: Avocado, nuts, nut butters, seeds, oils
- Starchy vegetables: Potatoes, sweet potatoes, winter squash
In addition to providing calories, many of these foods are also rich in vitamins, minerals, and antioxidants. Thus, they make nutritious additions to an athlete’s sports nutrition meal plan.
9 High-Calorie Vegan Foods for Weight Gain
#1 Avocado
First on the list of high-calorie vegan foods for weight gain is avocados. Avocados are a nutritious way for athletes to add calories, healthy fats, fiber, vitamins, and minerals to their vegan meal plan.
One medium avocado (201 g) provides ~322 calories, 30 grams of fat, and 14 grams of fiber (3).
The majority of fat found in avocados is monounsaturated fat, a type of healthy, unsaturated fat. When eaten in moderation, monounsaturated fats are a healthy addition to an athlete’s meals and snacks (4).
Athletes can enjoy avocado toast in the morning, add guacamole to a grain bowl, or blend it into a high-calorie smoothie to boost the drink’s calorie and nutrient content.
#2 Vegan Granola
Whole grain granola can be a great high-calorie addition to an athlete’s weight gain meal plan.
Granola is commonly made with a combination of rolled oats, grains, nuts, seeds, dried fruit, and sweeteners. This results in a calorie-dense cereal, providing ~130 calories per 1/4 cup serving (5)*.
Many granolas use honey as a sweetener. Thus, athletes should be mindful to read the ingredient label carefully to ensure the granola they are purchasing is vegan.
Purely Elizabeth® and Bear Naked® both offer a variety of vegan granolas that are great options for athletes.
*Calorie content will vary based upon the brand of granola purchased.
#3 Nuts and Nut Butter
Nuts and nut butters are a nutritious, calorie-dense option for athletes following a vegan diet to add to their meal plan.
Nuts provide protein, healthy unsaturated fats, vitamins, minerals, and antioxidants, making them a healthy addition to meals and snacks. In addition, nuts provide a good source of phenolic compounds, which serve as antioxidants in the body (6).
Different types of nuts provide different nutritional benefits. Thus, athletes should aim to include a variety of nuts in their meal plan.
Ideas include:
- Almonds
- Walnuts
- Cashews
- Pistachios
- Pecans
- Brazil nuts
- Peanuts
- Macadamia nuts
Nut Butter: High-Calorie Vegan Food for Weight Gain
In addition to nuts, nut butters are a healthy, high-calorie option for athletes. A 2-tablespoon serving of nut butter provides ~200 calories (7).
Nut butters make a great spread for sandwiches, are delicious mixed into smoothies, and are a perfect topping for apple slices and whole grain, vegan crackers.
When selecting a nut butter, be mindful that not all nut butters are vegan. Some nut butters include honey as a sweetener. Therefore, make sure to read the ingredient label to ensure the product being purchased is vegan.
#4 Seeds and Seed Butter
Similar to nuts, seeds and seed butters are a nutritious way to boost the calorie content of a vegan meal plan.
Seeds provide protein, fiber, and healthy fats, as well as vitamins, minerals, and antioxidants (8). Different types of seeds provide different nutritional benefits. Thus, athletes should aim to include a variety in their meals and snacks.
Ideas for adding seeds to meals and snacks include:
- Add chia seeds to your protein overnight oats
- Stir ground flaxseeds into your morning breakfast cereal
- Add pumpkin seeds to your trail mix
- Top your grain bowl with sunflower seeds
- Sprinkle toasted sesame seeds on top of a salad
- Enjoy chia seed pudding as an evening snack
Seed Butter: High-Calorie Vegan Food for Weight Gain
Athletes following a vegan diet can also enjoy seed butters to help increase their caloric intake. Athletes can use seed butters as a spread or in recipes in place of nut butter.
I frequently recommend seed butters to athletes with nut allergies. SunButter® offers a variety of seed butter products that are made with sunflower seeds and are allergen free.
#5 Dried Fruit
Dried fruit is a nutritious way for athletes to add a condensed source of carbohydrates, along with fiber, vitamins, and minerals to their meal plan. In addition, dried fruits contain a variety of phytochemicals, which have antioxidant effects in the body (6).
Adding an assortment of dried fruits to meals and snacks can help athletes following a vegan diet boost their daily calorie intake.
Suggestions for dried fruits that athletes can add to their meal plan include:
- Cranberries, blueberries, cherries, strawberries
- Raisins, dates, figs, prunes
- Mango, papaya, pineapple
- Peaches, apricots
- Apple slices
Athletes can add dry fruit to oatmeal or breakfast cereal, include it as an ingredient in a wrap, or toss dry fruit into their trail mix for added carbohydrates.
Dry fruit also has the advantage of being a snack that does not require refrigeration. Thus, it is a convenient high-carb snack that athletes can enjoy when traveling.
#6 Bagels: Convenient High-Calorie Vegan Food
Bagels are a convenient option for athletes looking to add calories to their meals and snacks. A large deli-style bagel can provide over 300 calories, depending on the flavor and brand (9).
At breakfast, athletes can use a bagel to prepare avocado toast. I frequently recommend this as a healthy, high-calorie breakfast that athletes can enjoy on the go.
Since bagels are rich in carbohydrates, they are a great option for athletes to enjoy with a meal before a game or workout.
Another great option is to top a bagel with nut butter and sliced banana. This is a balanced snack option that athletes can enjoy during the day or as part of a healthy post-game snack.
Similar to other products, athletes should read the ingredient label on bagels they are purchasing to ensure they are vegan. Dave’s Killer Bread® offers an assortment of vegan bagels that are great options for athletes.
#7 Olive Oil
Athletes following a vegan diet can use olive oil to boost the calorie content of their meals and snacks. A 1-tablespoon serving of olive oil provides ~120 calories (10).
Similar to avocados and nuts, olive oil contains unsaturated fats. Olive oil also contains polyphenols, which have antioxidant and anti-inflammatory effects in the body (11).
Consider using olive oil to cook scrambled eggs, as a topping on avocado toast, to sauté your vegetables, or as a dressing on salads.
#8 Quinoa
Quinoa is a nutrient-dense option for athletes following a vegan diet to include in their meal plans.
A 1-cup serving of cooked quinoa provides ~220 calories. In addition, quinoa contains dietary fiber, protein, B vitamins, and minerals (12).
Unlike most grains, quinoa is a complete protein, containing all 9 of the essential amino acids.
In addition, quinoa is also naturally gluten-free (13). Thus, it can be a great way for athletes following a gluten-free diet to add nutritious calories, carbohydrates, and protein to their meal plans.
#9 High-Calorie Vegan Smoothie for Weight Gain
Finally, a high-calorie vegan smoothie can be a great way to support an athlete with increasing their caloric intake.
There are a variety of ways athletes can add healthy calories to a fruit smoothie to create a nutrient-dense drink, including:
- Avocado
- Tofu, plant-based milk or yogurt
- 100% fruit juice
- Nuts or nut butter
- Chia seeds or ground flaxseeds
- Rolled oats
Athletes can enjoy the smoothie with breakfast, following a workout to support their recovery nutrition needs, or as a nutrient-rich evening snack.
9 High-Calorie Vegan Foods for Weight Gain
You are now set with ideas for 9 high-calorie vegan foods athletes can add to their diet to support their weight gain goals.
For additional nutrition tips for athletes following a plant-based diet, check out my blog on building an ideal vegan pre-workout meal.
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About the Author
Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.