How to Gain Weight on a Vegan Diet

Protein from plants

If you want to muscle up, its a matter of choosing healthful, plant-based proteins and not French fries, Ansel says. That means beans, tofu, and even protein-rich grains such as quinoa. Protein is a building block for muscle. And since vegan diets tend to be carb rich, you want to be sure you focus on getting adequate protein, she says. Does that mean you need to pile something like a pea- or soy-based protein powder into your smoothies? Im not usually a fan of protein powders, because I say you can get all the protein you need from food, she says. But if youre having trouble getting as much of this nutrient as you want, these powders are OK. They tend to vary in texture, so just pick the one you like best, Ansel says.

Nuts and nut butters

These are excellent choices because they have so many health benefits to begin with, Ansel says. And vegans trying to put on weight have the luxury of not worrying about eating too much of them.

Avocados

In addition to healthy nutrients, you also need calories, she says, and avocados deliver on both fronts.

Carbs with a bonus

Theres, say, vegan mac and cheese, and then there carbs that give you fiber and other important nutrients, like whole grains. Bulgur and quinoa, for instance, give you fiber, nutrients, and a larger protein hit than some other grains (especially refined ones, of course). Tempting as it may be, for your healths sake, steer clear of vegan junk foods, she says.

Plant-based milk

Theres even pea-protein milk now. These milks are a great way to supplement what youre eating, Ansel says. Just make sure youre not reaching for one of those super-low-calorie plant milks, she says.

Being on a vegan diet doesnt mean youll gain or lose weight, she says. Its all about the food choices you make. Focus on bringing the choices above into your life to get to the healthy weight you want.