The SECRET to Vegan Weight Gain (Calorie Dense Foods)

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Vegan Calorie Dense Foods is the secret key to healthy vegan weight gain! In this guide you will learn, what calorie dense foods are, the 3 different types, and the best type to consume for your curvy vegan goals.

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In my vegan weight gain article, I listed 7 Tips on How to Build Curves on a Vegan Diet. Eating enough calorie dense foods was the first tip because in order to gain healthy weight, you have to take in more calories than you burn.

Vegan Calorie Dense Foods allows you to meet your caloric needs and it is a game changer when it comes to gaining healthy weight as a vegan. In this article, we are going to dive deeper into this topic so that you fully understand how to utilize this technique in your curvy vegan goals.

Table of Contents hide

What Are Calorie Dense Foods?

Empty Based

Animal Based

Plant Based

Density in Fats

Thermic Effect (TEF) in Fats

List of High-Calorie Vegan Foods

A Note Regarding Oils

Vegan Calorie Dense Recipes

Recipes with Avocado, Olives, & Oils

Recipes with Coconut Milk or Coconut Cream

Recipes with Peanut Butter

Recipes with Nuts and Seeds

Conclusion

More Vegan Weight Gain Articles You Will Love

What Are Calorie Dense Foods?

Calorie density is a term used to describe how many calories (a unit of energy), are in food via weight or volume. So calorie-dense foods are foods that have a high-calorie density but are smaller in portions, weight, and/or volume.

So for example, say I have food the size of an almond. That small amount of food can pack a lot of calories even though it's small in volume. This is the secret to what I call comfortable weight gain.

Because you aren't depending on overeating large amounts of food (which is physically uncomfortable), but rather eating enough calories in the meals you are already consuming. It's quality over quantity.

The key is to eat the right type of calorie dense foods as they are not all equal. I categorize them down to 3 main types:

Empty Based
Animal Based
Plant Based

Empty Based

picture of potato chips to show example of unhealthy vegan calorie dense foods

You're probably no stranger to Empty Based "Foods". Some examples of these include...

potato chips
soda
candy
fast food
pasteurized fruit juices
high sugared cereals
doughnuts

These foods are dense but nutrient-poor which makes them "empty". They lack vitamins, minerals, fiber, and anything else that might be beneficial for your body. All that they contribute are calories.

In fact over long periods of time, when eaten in abundance, those types of foods cause inflammation and can leech vitamins and minerals from your body.

Luckily, us curvy vegans tend to get rid of those type of foods when going vegan in order to be healthier.

But wait there is a problem. Once those empty calories are dropped, so does the weight and curves and you might want to blame that entirely on a vegan diet.

But realize that if it was the junk food that gave you curves, it wasn't healthy weight in the first place. This is what I call "Dangerous Curves" because it's weight that was build on a foundation of junk food.

If you stop eating that stuff in abundance, and you "loose your curves" you didn't really loose because it was "excessive waste" that needed to leave your body.

You actually gained health and a better foundation to rebuild your body. So what you must do is replace those foods with a healthier plant-based option which will get into later.

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Animal Based

picture of chickens in a crowded factory farm to show example of animal density

And then you have Animal Based. Obviously this is a vegan blog so I don't advocate eating the flesh of animals. Animals are NOT food nor are they on this planet for our consumption.

Related: Important Reasons to Go Vegan -Part 2 (Coming Soon!)

I must point out though that animal flesh does carry more density than plant-based foods.

And one of the biggest common mistakes you can make is applying the same concepts of "health" while eating animals, over to a vegan diet.

One of those concepts is restrictive portion control. For example:

Typical "Healthy" Omnivore Meal: Limit to only 4 ounces of grilled chicken breast, ½ cup of cooked brown rice, 2 cups of steamed broccoli
Typical Substitute Vegan Meal: Limit to only ½ cup of black beans (to substitute for the chicken breast), ½ cup of cooked brown rice, 2 cups of steamed broccoli

So what's wrong with this substitution?

It won't be as filling as the omnivore's meal because beans are not as dense as chicken. So with this type of thinking, you can end up losing more weight than desired PLUS still feel hungry and unsatisfied.

Again, instead of realizing this flaw, you might think you need to add back the bacon, ham, and steak to keep your butt and hips.

But that is not true. There is another way.

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Plant Based

picture of assorted nuts of healthy vegan calorie dense foods

So based on the information above, you don't want to use empty calories nor animal flesh. This brings me to the 3rd type which is, Plant Based. These types of foods are both nutrient-dense and calorie-dense.

And what is the best source of Vegan Density Foods?

Healthy Vegan Fats.

Related: What Are Healthy Vegan Fats and Why You Need Them? (Coming Soon!)

Density in Fats

Now I notice that fats are often a macronutrient that is often either not emphasized or shunned in the vegan community. However as an ex paleo eater, I have learn to appreciate the important of fats in a plant based diet.

I coin the term "Fat Full" (instead of Fat-Free) because fats make you feel full and satiated. Plus fats are full of nutrients and calories. You can have high calorie plant-based foods that are carbohydrates or protein based, but fats trump them both when it comes to density for the following reason:

Protein and Carbohydrates both contain 4 calories per gram
Fat contains 9 calories per gram

For instance, if there are 10 grams of carbs and protein in a dish, that's 400 calories (4 multiply by 10). However, if there are 10 grams of fat in a dish, that's 900 calories (9 multiply by 10)!

So with the example, I gave early with the chicken vs beans, the reason you feel fuller with the chicken is that it has saturated fat (and cholesterol which is a sterol aka a type of lipid/fat). Beans have zero fat and are just protein and carbohydrates. So you add healthy fats to your dishes like avocado slices, or tahini dressing to bulk it up.

Thermic Effect (TEF) in Fats

Outside of the density ratio of fats to carbohydrates and protein, fats has a lower thermic effect than other macronutrients.

What this means is a certain percentage of any macronutrient is used to digest food and never reaches your body for storage. It's equivalent to how much it cost to digest and process different macronutrients.

Different thermic effect studies have been conducted and there are varying factors (and percentage ranges), but overall here is a general idea of how much each macronutrient "costs" to be processed in your body.

Protein: 20-30% TEF
Carbohydrates: 5-15% TEF
Fats: 0-5% TEF

If you ate 100 calories worth of protein that day, 20 to 30 of those calories would be used up in the digestion process and wouldn't count for your overall calories.

If you ate 100 calories worth of fat that day, 0 to 5 calories of that is used up in the digestion process. So you will be getting almost all the fat you take in as calories. Fat doesn't "cost as much" or "doesn't cost you calories" in the digestion process.

This is key for bulking and gaining weight, particularly because us curvy vegans exercise which naturally burns calories. Fat's density and TEF, gives us the best boost to get in the needed amount of calories need to gain and/or maintain our curves.

Though I DO NOT advocate fats being the majority of you diet (carbs should be), adding fats to some of your meals will make them more filling and help you gain or maintain a healthy weight.

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List of High-Calorie Vegan Foods

Here is a list of the vegan calorie-dense foods I add to my diet regularly to keep my curves. All these foods are high in healthy fats. Read 7 Vegan Foods for Weight Gain for more information.

Avocados
Coconut Milk/Cream
Nut/Seed Butter (particularly peanut butter, almond butter, cashew butter, sunflower seed butter, walnut butter, etc.)
Olives
Nuts and Seeds (all kinds especially hemp seeds!)
Some Oils (mainly grapeseed, olive, avocado, and coconut oil)

A Note Regarding Oils

I am not advocating oils as a health food and you do not need to consume oils in your diet to maintain weight. I only included it in this section because at the time of this writing I still consume oils and wanted to share with you the types I do consume. If you are oil free, simply omit this item from the list.

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Vegan Calorie Dense Recipes

picture of salad with avocado, olives and oil dressing being poured

Recipes with Avocado, Olives, & Oils

Recipes with Coconut Milk or Coconut Cream

Recipes with Peanut Butter

Recipes with Nuts and Seeds

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Conclusion

Take in more calories than you burn. Remember, overall weight gain is caused by taking in more calories than you burn. These foods alone will NOT help you gain or maintain weight. However, adding them to your meals will help bulk up your calories, promoting healthy weight gain/maintenance.
Don't rely on empty calories for density. The weight that these foods give you is nothing but inflammation and excessive waste disguised as curves.
You don't need animal flesh to fill satiated. Stick to your curvy vegan goals! Animals are our teachers and guides, NOT FOOD. Leave those previous ideas of healthy eating as an omnivore (like strict portion control) in the past and embrace your new lifestyle.
Embrace healthy fats. This is your saving grace. This will not only give your vegan meal a calorie boost, but also help you stay full. It's the KEY to vegan weight gain.

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