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In my article 7 Tips on How to Build Curves on a Vegan Diet, I gave steps on how to build vegan curves. In this article, I go into details of specific staple foods that are key for curve building. A quick reminder of the 3 key elements of curve building plant based foods are...
- High Protein (high amount of amino acids)
- Carb Friendly (high amount of healthy complex carbs)
- Calorie Dense (small in portion but high in calories; high in healthy fats)
Related: Read Stocking a Curvy Vegan Pantry
Of course eating these foods alone will not give you your desired results. There are no quick fixes. But coupled with a good strength training program, consistency over time, and an overall high calorie diet, and you are well on your way to becoming a vegan with curves.
7 Plant Based Curve Building Foods
1. Nut butters
I always joke and say peanut butter makes the booty bigger lol. Well not necessarily, but nut butters are a number one curve building soure of plant based foods.
Varieties: peanut butter(my number one choice) almond butter, cashew butter, sunflower seed butter, etc
Uses: add to vegan protein shakes, vegan smoothies, oatmeal, or toast
Other Benefits: fiber
Disadvantages: with the exception of peanut butter, other nut butters can be expensive. I prefer peanut butter because it is the most affordable. In the beginning of my journey this stuff got used A LOT and I did not have to worry about breaking the bank. I use this brand HERE. Use your red card and get 5% automatically off when purchasing. (If you don’t have a red card get one. I save so much because I shop at Target often. Even with clearance sales, cartwheel deals, and yes black Friday sales you can use your red card and get additional savings.) Cashew butter is my second favorite.
Second on my list is the avocado. It breaks my heart that people don't like this amazing fatty fruit. With 230 calories per fruit (approximately for a medium size fruit), us curve builders do not want to miss out on this.
Varieties: hass avocados (most familiar variety), gwen avocados, reed avocados, zutano avocados, etc
Curve Building Properties: calorie dense
Uses: add to green smoothie, add to raw salad, make guacamole dip, use on toast, or use a mayo substitute
Other Benefits: alkaline, healthy fats, and high in vitamin E which makes it good for skin
Disadvantages: poor storage quality; it can spoil pretty fast
3. Nuts and seeds
Nuts and seeds are staple goods to any good vegan pantry. The best kinds of seeds and nuts to get are the raw verisons. Unlike roasted nuts and seeds, raw nuts and seeds still have high amounts of vitamins and minerals in place.
Varieties: sunflower seeds, pumpkin seeds, almonds, brazil nuts, cashews, peanuts, macadamia nuts, etc
Curve Building Properties: calorie dense and high protien
Uses: mix with dried fruit as a trail mix snack, top on salad, top on vegan yogurt, add to sauteed veggies
Other Benefits: high in minerals like magnesium and zinc, healthy fats, high fiber.
Disadvantages: with expectation of sunflower seeds and peanuts, a lot of nuts and seeds can be expensive
4. Whole grains
If there is one thing on the American Food Pyramid I agree with, it is the important emphasis of eating a healthy amount of whole grains. Whole grains contain complex carbohydrates and are key to any muscle or curve building regimen.
Varieties: oatmeal, quinoa (technically a seed but used as a grain,), brown rice, wild rice (technically a grass but used as a grain), sprouted wheat bread, whole grain, spelt or sprouted wheat pasta, kamut flakes,etc
Curve Building Properties: carb friendly
Uses: cereal, homemade granola bars, add to salads, veganize your favorite stir fry rice or pasta dish
Other Benefits: high in fiber, keeps you full especially when first starting off as a vegan
Disadvantages: If you have digestion issues you have to be very careful of certain gluten based grains.
I LOVE potatoes. I do not believe there is a potato I do not like. These little spuds are not only affordable but keep you full for a very long time.
Varieties: sweet potatoes, baby red potatoes, golden Yukon potatoes, Japanese sweet potatoes, purple potatoes, etc
Curve Building Properties: carb friendly
Uses: add to soups, roast them and use as a side dish
Other Benefits: high fiber, sweet potatoes specifically are low glycemic and high in beta carotene
Disadvantages: can be unhealthy if overly relying on eating potato chips or french fries
Related: Read in-depth list of Curvy Carbohydrates
6. Vegan Protein Powders
Vegan protein powders come in handy for a quick high concentrated dose of amino acids (protein) specifically after a workout. Keep in mind that vegan protein powders are supplements and are not to be solely relied on as your go to source for nutrition. These powders work well in conjunction with an overall curve friendly well balanced vegan diet. Just like any supplement, they are not necessarily needed BUT they are a bonus and can give you added convenience.
Varieties: hemp protein, pea protein, brown rice protein, name brand mix plant proteins like Vegan Sport, green based powders, etc.
Curve Building Properties: high protein
Uses: use in smoothies, vegan protein shakes, add to oatmeal, pancake mix
Other Benefits: Healthy fats, concentrated forms of vitamins and minerals, quick meal replacements
Disadvantages: some of them can taste kinda of grainy if not used in a high speed blender.
7. Fruit juices and dried fruit
Make sure when buying fruit juices you get pasteurized fresh squeeze versions. Or better yet you can juice fruit yourself. Also purchase organic dried fruit with no additives.
Varieties: raisins, dried cranberries, fresh squeeze orange juice (or any fruit juice), flash pasteurized apple juice, etc
Curve Building Properties: dried fruit is calorie dense and both dried fruit and fruit juices are carb friendly
Uses: use juice as a liquid based for green smoothies, use dried fruit on top of oatmeal, salads, granola, vegan yogurt
Other Benefits: high in vitamins and minerals
Disadvantages: some are too high in sugar and lack fiber