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It doesn't seem like the best combination to be underweight and vegetarian. Most people believe a vegetarian diet doesn't provide enough protein, which is vital for healthy weight gain. But that isn't a fact. It's crucial to focus on eating nutrient-dense meals that encourage healthy weight growth instead of solely depending on empty calories, even if weight increase typically demands a caloric surplus. A Plethora of vegetarian, vegan and plant-based food options can be added to a weight-gain diet. To help you gain weight as a vegetarian, here are seven meals you may eat and some dietary guidelines to follow.
Nuts and Nut Butter
Incorporate a variety of nuts like almonds, walnuts, and cashews into your diet. They are high in healthy fats and calories, making them excellent for weight gain. Different variants of nut butter, such as almond butter or peanut butter, can also be added to smoothies, oatmeal or spread on whole grain bread for extra calories.
Avocados
Loaded with healthy monounsaturated fats and essential nutrients, avocados are an excellent choice for weight gain. Add sliced avocados to salads and sandwiches or enjoy them as tasty guacamole.
Whole Grains
Choose whole grain options like quinoa, brown rice, oats, and whole wheat bread instead of refined grains. These complex carbohydrates provide sustained energy and contribute to healthy weight gain. Pair them with protein-rich sources for a balanced meal.
Quinoa with fresh vegetables, Image Source: Pexels
Legumes and Lentils
Legumes such as chickpeas, black beans, and lentils are excellent plant-based protein sources and complex carbohydrates. They are also abundant in fibre, which aids digestion and supports a healthy weight gain process. Incorporate them into soups, stews, and salads, or make delicious veggie burgers.
Healthy Fats
Include healthy fats like olive oil, coconut oil, flaxseeds, chia seeds, and avocados. These fats are calorie-dense and provide essential nutrients, helping you reach your weight gain goals while maintaining overall health.
Dairy or Dairy Alternatives
If you consume dairy products, choose full-fat options like whole milk, Greek yoghurt, and cheese. These can provide additional calories and protein. Those following a vegan diet choose fortified plant-based alternatives like soy or almond milk.
Smoothies and Snacks
Incorporate nutrient-dense smoothies and snacks into your daily routine. Blend fruits, vegetables, nut butter, and milk or yoghurt for a calorie-rich smoothie. Snack on trail mixes, energy balls, or homemade granola bars prepared with nuts, seeds, and dried fruits.
Conclusion
Remember, monitoring your overall calorie intake and adjusting it based on your weight gain progress is essential. Consulting with a professional dietitian or nutritionist can also provide personalised and customised guidance tailored to your specific needs and goals.
