1. Fat “Full” Foods
Nutritional calorie dense foods are foods that are high in good fats. The macro nutrient fat has 9 g per calorie vs its counterparts carbs and protein which only has 4 g per calorie. Healthy plant based fat focused foods, are the most calorie dense foods to consume.
Nuts and seeds make great snacks and can be easily added to low calorie meals like a green leafy salad. Too get the most nutrients out of nuts and seeds make sure you soak them and/or sprout them. (You can read more about sprouting here. )Whenever possible I order my nuts and seeds from Sunfood Super Foods. Their nuts and seeds are authentically raw. Most “raw” nuts in the grocery store have have been steamed open from its shell and/or pasteurized.
RECIPES: Pecan Cranberry Granola, Hemp Cucumber Tomato Salad, Cranberry Almond Green Beans, Peanut Butter Oatmeal Bars, Walnut Date Snack Bars, Cilantro Flaxseed Green Smoothie, Grandma’s Sweet Potato Pecan Pie
Nut and seed butters
The the most common nut butter I use is plain old organic peanut butter. It’s affordable, makes protein shakes taste good, and it will put on those healthy curves. I get my peanut better my favorite retail store Target. Yes I’m a “Tar jay” shopper lol. I worked at Target for 8 years so I am very familiar with the quality of the Simply Balance brand. Use your red card and get 5% 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.) You can find organic peanut butter HERE. Other nut butters you can use include cashew butter (my second favorite), or almond butter.
Oils and Butters
Oils can add calories to your dishes in homemade salads dressings or adding them to your smoothies. Udos oil is my favorite. (not to be cooked with) It’s a blend of plant based omega fatty acids from coconut oil, soy lecithin, sunflower oil, oat germ, rice bran oil, and evening primrose oil. The combination of these oils make the perfect 2:1 ratio of Omega 3 and Omega 6 fatty acids. Order Udos oil online HERE, or you can find at your local health food store. Other oils to cook with I recommend are: sesame seed oil, coconut oil, and extra virgin olive oil. Vegan butters are great for vegan baking and adding to baked potatoes.
RECIPES: Banana Strawberry Pancakes, Quinoa Veggie Stir Fry, Sesame Orange Chicken-Less Salad, Divine Spelt Banana Bread, Pecan Cranberry Granola, Hemp Cucumber Tomato Salad, Buffalo Cauliflower Bites, BBQ Lentil Balls, Red Bean Lentil Zucchini Spaghetti, Beefy Vegan Lentil Loaf, Peanut Butter Oatmeal Bars, Fudgy Double Chocolate Brownies, Grandma’s Sweet Potato Pecan Pie
Avocados are the best calorie dense foods to eat. One avocado can have as much as 300 calories or more depending on the size. Avocados are full of minerals and vitamins. It’s high in potassium (helps supports healthy metabolism), niacin (is a form of vitamin B3 which is good for circulation issues), folic acid (promotes healthy cell and tissue development), and vitamin E (helps with healthy skin and hair). I like to eat it on salads, on sprouted wheat toast, put it in green smoothies, guacamole, or just plain as it is.
2. Curvy Carbohydrates
You cannot build curves without healthy carbohydrates. The macro nutrient carbohydrates has 4 g per calorie. The key is to get the RIGHT type of carbohydrates. Your carbs should consist mainly of whole foods of both simple and complex carbohydrates.
Legumes are an inexpensive staple every household should have vegan or not. Beans need to be soaked and/or sprouted before they are consumed in order for them to be properly. Sprouted beans have more nutrition available for absorption. Order sprouted legumes online here or read more about how to sprout your own legumes here. Top legumes to keep in your pantry include lentils, chickpeas, black beans, kidney beans, black eyed peas, and fava beans.
As with legumes, you want to make sure you soak and/or sprout your grains before you cook them. (You can read more about sprouting HERE.) Quinoa is a “pseudo grain” because it’s really a seed often prepared like a grain. But unlike other seeds, quinoa contains a nice amount of carbohydrates which makes it a vegan curve building staple. If you have any type of issue digesting grains, quinoa is a lifesaver. Other healthy grains to have in your pantry are kamut, spelt, germinated brown rice, wild rice, and old fashioned oats.
Root vegetables grow underground and because of that, they often contain more nutrients from the soil. Root vegetables (some) contain just as much healthy carbohydrates if not more than grains. The top root vegetable to keep at all times is the lovely sweet potato. Other root vegetable staples to have: yams, herliom baby red potatoes, beets, yuca, Jerusalem artichokes, parsnips, turnips, yuca, jicama, carrots, and kohlrabi.
Pasta dishes can really put the healthy pounds on but be careful. Pasta is a more processed food and heavy in flour so I do not recommend making it a daily part of your diet. (I personally prefer to eat quinoa vs quinoa pasta; brown rice vs brown rice pasta…see where I am going?) When you do eat those hearty pasta dishes stick to either gluten free pasta, sprouted wheat pasta, or “ancient grain pasta” (like spelt pasta and kamut pasta). STAY AWAY FROM WHITE PASTA! Refined white flour is NOT recommended.
RECIPES: Dairy Free Mac and “Cheeze”
Breads and Flours
Bread is not daily item to eat because it is heavy in flour and flour can be hard to digest. As I mentioned above, anything made with white refined flour is not recommended. This included white bread and yes even wheat bread. Most wheat bread is just enriched white flour with brown food coloring. Good flours (or breads) to use are spelt flour, sprouted wheat flour, chickpea flour, or all purpose gluten free flour.
Sweet Bakery Goods and Other Sweets
I use to have a crazy sugar addiction so I will always caution against it. These foods can pack on the pounds, but usually in unwanted places and they are not that great for health. Sweet bakery goods in moderation (cookies, cakes, donuts, pies) are OK. At the most once a week. When making sweet vegan bakery goods use spelt flour, gluten free flour, or sprouted wheat flour. No white all purpose flour or white processed sugar. Below I listed the following sweeteners I recommend.
- MonkFruit Sugar
- Coconut Sugar
- Organic Cane Sugar
- Coconut Nectar
- Volcanic Raw Agave Nectar
- Bee Free Honee
RECIPES: Banana Strawberry Pancakes, Peanut Butter Banana Oatmeal, Walnut Date Snack Bars, Divine Spelt Banana Bread, Pecan Cranberry Granola, Aronia Blueberry Syrup, Longan Glazed Roasted Vegetables, Sweet Hibiscus Strawberry Juice, The Shared Skillet’s Agave Lemonade, Ghostly Chestnut Chocolate Pudding Cups, Grandma’s Sweet Potato Pecan Pie, Longan Raspberry Peach Popsicles
3. Plant Proteins
“Where do you get your protein?” Protein is the collection of 20 different amino acids. 11 of those are naturally synthesized by the body. The remaining 9 you must get from food sources. Protein (amino acids) is something you can find easily and primarily in plant based sources. The macro nutrient protein has 4 g per calorie.
Legumes contain both a good amount of protein and carbohydrates. See above about the recommended sources of beans.
Nuts and seeds
Nuts and seeds contain both a good amount of fats (calorie dense) and protein. See above about the recommended sources of nuts and seeds.
Soy is a bean that is high in protein with no carbohydrates. There is a lot of controversial about soy. Soy is not an essential part of a vegan diet, but it can benefit you if properly prepared. I personally have no issues in digesting soy (unlike my issues in digesting gluten). So make sure you do your research and listen to your body. If you do consume soy, do so in moderation. The best way to consume soy is in its fermented or sprouted form. Fermented sources of soy includes tempeh, natto, chao, traditional brewed soy sauce, and miso. Sprouted sources of soy include sprouted edamame soy beans or sprouted tofu. Always makes sure its organic.
Plant based protein powders add convenience to a diet especially after an intense workout. The best plant based proteins to use are singular plant based proteins like hemp protein (my number one protein powder) and pea protein. I also like combination powders like Wild Force Super Plant Protein by Markus Rothkranz. Wild Force Super Plant Protein has about 23 grams of protein per scoop. This powder contains foods like pine nuts, durian, chlorella, hemp, pumpkin seed, pea, and so much; I can’t even name them all. It is the most complete form of protein on the market right now. Next to hemp protein this one of my favorites.
RECIPES: Strawberry Protein Smoothie
4. Minerals, Vitamins, and Enzymes
Fats, carbohydrates and proteins mean nothing if you don’t have enough minerals, vitamins, and enzymes in your diet. Raw fruits, raw leafy greens, herbal formulas, and green powders are ESSENTIAL to curves and overall health. Only raw food contains enzymes needed to digest food. Raw food also contains vitamins and minerals but because the soil is depleted, I recommend supplementing. But please be sure to get a full physical first. Below I listed the supplements I think would be useful.
- Herbal Multi Vitamin Dr Christopher’s Formula Vitalerbs
- Green Powder Formula Wild Force Green Formula
- Vitamin D3 (useful in the winter months) Country Life Vegan D3 Capsules
- B12 is not a vegan thing it’s a issue in absorption. Always get your levels checked before supplementing with an isolated vitamin. Jarrow Formulas Methyl B-12
- The one vitamin everyone needs is Vitamin C. It is crucial. Ascorbic acid is not real Vitamin C. Instead I recommend Wildforce Vitamin C Powder or Terrasoul Superfoods Amla Berry Powder ( Amla is one of the highest sources of Vitamin C). If you prefer capsules Garden of Life Vitamin C is wonderful.
- Wildcrafted Irish Moss is the plant based version of collagen. It is super rich in minerals said to contain 92 of the 102 minerals we need in the human diet.
The number one thing about vegan cooking is seasoning. Sometimes people have a hard time transitioning because they miss the the texture and taste of old foods. The way you season your food will determine greatly how well you stay on a curvy plant based diet. The top following seasonings I recommend are:
- Himalayan Pink Sea Salt
- Garlic Powder
- Onion Powder
- Black Pepper
- Kelp Seasoning Salt Alternative (HIGHLY RECOMMENDED. Made from sea vegetable Kelp and very high in minerals)
- Cayenne Pepper
- Cinnamon Powder
RECIPES: See full Recipe Index.
6. Substitute Foods
It’s important, being in this lifestyle, that you have foods you are familiar with. Substitute foods give you that texture and familiarity without the cruelty and environmental impacts. Cooking with mock crumbles or vegan cheese will help stop those cravings. There are a ton of brands out there to choose from so do not be afraid to experiment and shop around. These foods are processed so do not consume them on a regular basis.
I have save the best for last; water. Every living organism on this planet needs water to survive. Your muscle is 80% water which means your curves are 80% water. Be sure to drink half your body weight in in ounces. If you can afford it I recommend getting spring water delivered to your home (in a glass bottle). Your you can visit Find A Spring to source a local spring near you and collect your own spring water.
LOVE THIS ARTICLE? PIN IT!
© VEGAN WITH CURVES. UNLESS NOTED OTHERWISE, ALL IMAGES, RECIPES, & CONTENT ARE COPYRIGHT PROTECTED AND REGISTERED WITH THE U.S. COPYRIGHT OFFICE. MY IMAGES AND WRITTEN CONTENT ARE NOT TO BE USED WITHOUT PRIOR PERMISSION. IF YOU WANT TO REPUBLISH A RECIPE, PLEASE RE-WRITE THE RECIPE IN YOUR OWN WORDS, OR LINK BACK TO THE ORIGINAL POST FOR THE RECIPE. WHEN SHARING CONTENT FROM AN ARTICLE PLEASE LINK BACK TO THE ORIGINAL BLOG POST.