healthy vegetarian diet plan For Weight Gain
Weight gain for underweight is complicated. It is the same as losing weight for someone. To gain more weight, it requires changes in diet and lifestyle. Without non-vegetarian products.
It is much more challenging and complicated when you are very dependent on vegan foods. We have brought you the best and healthy vegetarian diet plan.
Underweight people face many problems like malnutrition, eating disorder, depression, infertility, and a weak immune system. However, there are plenty of vegetarian foods that help gain weight. These foods are full of nutrients, minerals, vitamins, fats, and proteins.
With self-determination, planning, and guidance from our healthy vegetarian diet plan, you will reach your required increase in your body weight. Exercising will help you to shape your body while gaining weight.
First of all, find your current body weight. Calculate your weight under the standards of age and height. It is called the Body Mass Index (BMI). Then you will know how much weight you need to gain in a month?
After that, you need to know how many calories you need in a day? Take in mind that you need to eat more calories than your body burns.
After knowing your daily calorie consumption, you can prepare a daily meal plan. Vegetarian meal plans are also a low budget plan.
healthy vegetarian diet plan Sample
- Breakfast: whole grain cereals, fresh juice
- Snacks: smoothies, nuts, almonds,
- Lunch: Salad, whole grain bread, tahini
- Snacks: milk, yogurt, walnuts, sweet potatoes
- Snacks: dried fruits, legumes, etc
- Dinner: Quinoa, vegetable dish, rice
Let us tell you about some high-calorie vegetarian foods. That will help you to add extra weight.
Quinoa is high in proteins. It contains all nine essential amino acids. It is also rich in vitamin B, vitamin E, fiber, potassium, fiber, and calcium. Quinoa contains 367 calories per 100 grams. It is also one of the best healthy vegetarian diet plan items.
2. Homemade smoothies
Homemade smoothies contain milk and fruits. This combination is full of nutrients, vitamins, fat, protein, and minerals. You can add it after any meal of the day as you are comfortable. It is also beneficial for health.
Avocado is a great food to gain weight hence I have we have kept it in our healthy vegetarian diet plan. They are dense in calories. Avocado includes 160 calories per 100 grams. It is full of fats, minerals, and other nutrients. Avocado is high in vitamin C, folate, fats, fiber, and potassium.
Rice is the source of healthy carbohydrates. It is rich in vitamin B, fiber, iron, and protein. Rice is also a calorie-rich food. It includes 130 calories per 100 grams. If you have rice once a day, it will increase body weight in a short time. Rice will serve as an easy meal, and you can combine it with protein food.
5. Sweet Potatoes
Sweet potato is an excellent source of vitamin A. Vitamin A helps in the growth of cells and tissues. Sweet potatoes contain more fat and sugar than White Potatoes. It contains fewer carbohydrates and calories. It is even budget-friendly.
Tahini is a mixture of sesame seeds. Sesame seeds are put into water and crushed. It is a food full of healthy protein, fat, fiber, and other nutrients. Tahini contains 595 calories per 100 grams. Including a few spoons with some other foods can support healthy weight gain.
7. Olive oil
Olive oil has countless benefits and contains a high value of antioxidants that prevents cell damage. It contains monounsaturated fats, which reduce the risk of heart disease. It is also helpful against type 2 diabetes. Olive oil contains 119 calories per tablespoon. Drizzle it on cooked food or add it into the salad to increase the calories.
Read More: Weight Gain Meal Plan: 5 Best Tips
Legumes are an excellent source of protein and you should keep it as one element of your healthy vegetarian diet plan. They also provide iron, potassium, magnesium, and fatty acids.
The group of vegetables includes peas, lentils, beans, chickpeas, soybeans, and beans. You can add rice and salad. Nutrient-rich legumes are good for weight gain.
9. Whole grains
Whole grains are rich in protein, fiber, vitamins, and calories. Barley, rice-wheat, millet, oat, and buckwheat are examples of grains. Oatmeal helps you to control the cholesterol level in the body. A regular slice of multi-grain bread contains 69 calories.
10. Nuts and dried fruits
Dry fruits and nuts are full of vitamins, minerals, fibers, and amino acids. It is a suitable choice to add to your diet when you are trying to increase your weight. Almonds are rich in vitamin E and protein. Protein helps in the formation of muscles and increases body weight.
You can eat a variety of dry fruits and nuts like almonds, dates, dried figs, apricot, pistachio, hazelnut, walnut, peanut, coconut, and cashew. Vitamin C in dry fruits gives strength to the immune system. It also helps the body to absorb the iron. These are the best items in any healthy vegetarian diet plan.
11. Coconut oil
Coconut has significant benefits over health. It is another choice to gain weight with high-calorie food. It is a calorie-rich food vegetarian can take. One tablespoon coconut oil contains 116 calories and 13 grams of fats.
Read Also: Healthy Weight Gain Meal Plan
Starch foods For Healthy Vegetarian Diet Plan
Starchy foods are excellent for boosting muscle growth and weight gain. You can add them to your daily diet. Starches have plenty of nutrients like fiber and glycogen. Here is the list of foods, which contain starch:
- Lima beans
- Dried beans
Carbohydrates are also useful in the storage of glycogen in the muscles. Glycogen provides energy when we work.
Read More: High Calorie Meal Plan For Weight Gain
It is difficult to gain weight with only a healthy vegetarian diet plan . Without exercise, you can become obese. For avoiding such problems, it is vital to start strength training. Here are some activities to do:
- Leg press
- Leg curls
- Arm curls
- Dumbbell lunges
- Leg extension
- Incline dumbbell press
Learn More: Weight Gain Meal Plans
Frequently Asked Questions:
Can vegetarian meal plan really increase my weight?
Basically, weight increases due to increase in the intake of calories. If you are doing the vegetarian diet plan seriously and taking proper care of the amount of calories then there is no reason you will not increase your weight. You just have to add high calories healthy foods in a vegetarian diet plan.
Can I use supplements in smoothies?
Smoothies themselves are very nutritious. Smoothies contain fruits, vegetables, nuts, dairy portion and dry fruits etc. Some people also add protein powder in their smoothies to make it healthier. As protein powder is added in the same way you can also use other supplements in it too.
Which rice should I use brown or white?
White rice is refined rice and has lost many of its nutrients while processing. Brown rice is healthy and contain fibers and many nutrients. The caloric and carb levels of both are the same. But consuming brown rice is better because you will get other nutrients too.
How much time and weight should I use for exercise?
You should do exercises about 3 to 5 times a week if you are in the process of weight gain. And weight depends on your power and capacity. You should start with less weight. And if you continue it more the weight you are benching more muscles are building.
Read More: Weight Gain Diet Plan For Diabetics
Gaining weight is always stressful. Try to be positive. You can have a warm bath to relieve stress. Another thing is to take proper rest at night. 6 to 8 hours of sleep is essential for all kinds of activities in daily routine. I hope this healthy vegetarian diet plan will be helpful for you.