Vegan Meal Plan for Weight Gain

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Can a vegan gain healthy weight? Yes they can! In this article you will discover the key components on what it takes to create a vegan meal plan for weight gain

What does a curvy vegan eat? LOTS OF GOOD PLANT BASED FOOD!

In this guide I will show you:

• basic meal plan tips for success
• essential kitchen tools you will need
• the proper way to construct a meal plan for healthy weight gain
• list of some delicious curvy vegan for breakfast, lunch, and dinner

If you want a full step by step by step daily meal plan guide, be sure to sign up to my newsletter to download your FREE 4 Day Vegan With Curves Meal Plan!

Basic Meal Planning Tips

Meal planning can often seem intimidating but it doesn’t have to be. Below I’ve listed some of my best tips in how plan out my vegan meals.

• I use the same ingredient in different recipes.
• I batch cook.
• I don’t meal plan everything

Sample Vegan Weight Gain Meal Plan

The overall purpose of this sample meal plan is not just to give you a list of recipes, but to teach you the techniques on how to construct high calorie vegan meals for yourself.

I will be showing you the difference between a typical regular vegan meal, and simple ways to bulk them up.

Breakfast

Green Smoothie

Green smoothie typically averages around 270 calories

Tips to Make it Curve Building Friendly

•Use fresh squeeze UNPASTEURIZED  fruit juice. You can do this yourself OR purchase juices from your local farmer’s market or local grocery store chain.  1 cup of juice is approximately 100 calories.

•Add 1/4-1/2 of avocado. Avocado is a very calorie dense food.  It will add anywhere to 60 to 120 calories to your smoothie.

Your 270 calorie green smoothie is now a 500 calorie green smoothie.

Oatmeal

Oatmeal is a complex carbohydrate. Carbs are key in building curves. Typically a serving of oatmeal is about 158 calories. Sprouted oats are always preferred. I always keep a big bag of prepared sprouted oats in the pantry. I use this brand here.

Tips to Make it Curve Building Friendly

•Add shredded nuts. A serving of nuts has 170 calories and 7 grams of protein. It is both calorie dense and contains a healthy amount of amino acids (protein) on top of the protein already in the oats.

•Add your favorite dried fruit. Dried fruit a simple carbohydrate and is calorie dense. One serving contains about  130 calories.

Your 158 calorie oatmeal is now 458 calories oatmeal.

Total Breakfast  958 calories

Snack

Nut Butter Toast On Sprouted Wheat Bread

Whether you like organic peanut butter, almond butter, cashew butter, sunflower seed butter, etc adding nut butters to your diet will give you a calorie boost for sure! Nut butters are crucial to add in a meal plan for weight gain. In the beginning of my journey I LIVED off this stuff (I still do).

•Sprouted Wheat Bread has about 60 calories per slice and 5 grams of protein

•One serving of nut butter contains about 190 calories and 7 grams of protein

 

Total Snack 250 calories

Lunch

Salad

Ahhh the go to salad. The thing that everyone thinks vegans live on. Yes salad can be a very healthy additional to anyone’s diet and it is a quick and easy lunch. But it can also be very boring and typically very low in calories. That is great if you are desiring to release weight; not so great if you have a desire to gain healthy weight, especially on a vegan and/or plant-based diet. A typical green salad has anywhere from to 100 to 200 calories

Tips to Make it Curve Building Friendly

•Make a Quinoa salad instead. The based of your salad DOES NOT have to always be kale or spinach or romaine lettuce. Break those salad rules! You can still add raw greens to it  because a quinoa salad can be eaten warm or cold (marinated raw kale works well in this) Quinoa is rich in both protein and complex carbohydrates. A cup of quinoa is about 220 calories. You can bulk this up by adding a serving of black beans  (110 calories) and 1/2 cup of cooked diced sweet potatoes (57 calories)

Related: View why quinoa should be a Curvy Vegan Pantry staple

Total Lunch 387 calories

Snack

Vegan Protein Shake

Vegan protein shakes are an EXCELLENT addition to getting an extra calorie and nutrient boost. There are so many different ways to make a vegan protein shake. You can mix different plant-based milks (100 calories) and fruits (100 calories). But the two main ingredients will be your choice of a vegan protein powder and nut butter.

•Hemp Protein Powder has 130 calories and 15 grams of protein (contains 20 amino acids)

•Nut Butters: I personally prefer either organic peanut butter or cashew butter. Cashew butter has the most neutral taste when adding them to shakes but peanut butter is the most affordable and I like the taste of peanut butter. But any nut or seed butter will do.  You can add anywhere from 2 – 4 tablespoons (which is 1 -2 servings and app. 190 – 380 calories). I would recommend starting off with one serving and increasing over time based on your needs.

Total Snack 520 calories

Dinner

Vegan Spaghetti

Pasta in itself is curve friendly.  I would stay clear of white pasta as much as possible. I recommend using a gluten-free or sprouted wheat pasta. Spelt pasta is also an excellent choice. One cup of pasta is approximately 200 calories. Most people who make vegan spaghetti only add veggies to their sauce (onions, peppers, mushrooms, etc). Us curvy vegans bulk it up by adding beans to it as well. I love the addition of lentils or kidney beans to my spaghetti sauce.

•Start off with a fresh green raw veggie salad (100 calories) and sprinkle a serving of  hemp seeds (170 calories) on top.

•Pair your salad with a serving of vegan spaghetti and add a serving of beans! (110 calories)

Related: Read Pasta Recommendations

Total Dinner 570 calories

Total Day’s Calories 2685

As you can see, this was meal plan for weight gain shows and prove it is more than possible to get enough calories on a plant-based vegan diet without the need of soy if you choose not to consume it. Now do not let that number scare you! We have been conditioned to low-calorie this and low-calorie that. But as I stated earlier, if you want to gain weight you have to eat a surplus of calories. You want to start off with at least 2200 calories a day and increase from there if needed. Coupled with a good weight lifting program (do not just eat this amount and not strength train) and very little to no cardio (at least in the beginning phases) and you will be well on your way to building your curvy physique!

A good meal plan for weight gain will require a good calorie calculator. I recommend using a My Fitness Pal to keep track of the amount of calories you are getting in a day. I know counting calories can be a pain in the you know what, but it will be a good way to keep track of what you are eating to make sure you are getting enough calories in your diet.

 IF YOU LIKE THIS ARTICLE, you will love 7 VEGAN FOODS THAT HELP YOU GAIN WEIGHT where you will learn,

• 7 top vegan curve building foods
• what properties these foods have that make them curve building friendly
• how to use these foods in recipes, their advantages and disadvantages

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© Gina Marie Hoskins. Vegan With Curves. All Rights Reserved. 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. Read full Copyright Disclosure.

© Gina Marie Hoskins. Vegan With Curves. All Rights Reserved. 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. Read full Copyright Disclosure.