How to Gain Weight As a Vegan

According to The Vegetarian Society, a carefully planned vegan diet can provide all the essential components for overall good health. Daily requirements of protein, vitamins and vital fatty acids and nutrients can be met easily through vegan food sources. For the most part, vegan eating lends itself to healthy weight, but in some cases weight loss or gain can become an issue. If you're losing weight as a vegan or if you're a long-time vegan who simply wants to put on a few pounds, there are a few simple strategies that may help.

Instructions

• 1

  Plan your meals for complete nutrition. According to The Vegan Society, a balanced vegan diet consists of an abundance of fruits and vegetables, whole grains, cereals, nuts and seeds, and pulses (seeds of legumes such as chickpeas and lentils).

• 2

  Include a starchy food in each meal. For weight gain, The Vegan Society recommends eating a serving of bread, pasta, potatoes, rice or cereal three times a day.

• 3

  Add oils, nuts and/or seeds to favorite dishes where appropriate. A stir-fry with cashews, or adding olive oil to bread, for example, will increase your calories without compromising your vegan lifestyle. Nut and seed butters also are effective calorie boosters.

• 4

  Increase your intake of calorie-dense foods. Dried fruits and avocados are good choices here. Snacking on healthful, higher-calorie foods will contribute positively to your energy levels and show up on the scale later. Jill Nussinow, M.S., R.D., who specializes in vegan and vegetarian nutrition, recommends eating healthful foods more often.

• 5

  Consult with a nutritionist. When you've exhausted your resources, or simply need expert advice on nutrition and weight management, a professional nutritionist can help you develop a workable plan. The American Dietetic Association provides an interactive database of qualified dietitians, some of whom specialize in vegetarian and vegan nutrition.