As its rich in calories, it can also help you gain weight. Here is the Astonishing Truth, Vegan Denver Airport: 26 Unlimited Plant-Based Options 2023. A 4 000 calorie meal plan can also help prevent muscle deterioration in older individuals. Start planning your vegan feast today! However, vegetables also have a high fiber content and many provide a lot of water as well. Plus, with 119 calories and 13.5 grams of fat in a single tablespoon (14 grams), olive oil can also be a healthy way to add extra calories to a meal. For best results, blend a few high-calorie ingredients with a good source of protein. 6. Add in 4 ounces of any plant-based meat or use any extra filling from the recipe below to increase the protein. If youre looking for a way to gain weight without resorting to drinking shakes, then the 4000 calorie meal plan is for you. Stayhealthyvegan.com is a blog dedicated to promoting a plant-based lifestyle. This two-week 1,400 calorie-easy vegan meal plan is the ideal menu for you to stick to your macro and calorie goals while getting plenty of quality nutrition. Avocados are also rich in a range of micronutrients, including vitamin C, folate, pantothenic acid and potassium (2). Consuming the number of calories required to maintain an ideal body weight can help an athlete train harder and perform higher. 163.9g Fat Try to find whole-grain products that are high in fiber, like. Create your meal plan right here in seconds. So while the vegan diet has many benefits, its important to ensure youre eating enough nutrient-rich foods and exercising. The diet is based on whole foods and includes plenty of fruits, vegetables, legumes, and whole grains. To bulk up, you need to eat more calories than you burn, but its important to choose healthy and nutrient-dense foods. But a 4000 calorie vegan diet can have some drawbacks. These foods are in high amounts of vitamins, minerals, and fiber which will help keep you full and satisfied throughout the day. You should also get off eating foods that are high in sugar, such as candy and soda. Are there any risks associated with a 4000 calorie vegan diet? right to your door. There will be days when its challenging to get all your calories in, but as long as you stay consistent, you should start seeing some results in six months. NUTRITION: 360 Calories; 27g Protein; 43g Carbohydrates; 10g Fat. No matter what lifestyle approach you are following in order to achieve healthy weight loss calories are key! Save my name, email, and website in this browser for the next time I comment. For breakfast, one should have a glass of milk, two bananas, and soaked almonds. But what do you eat when you want to go beyond the basics? Rich in healthy monounsaturated fats, olive oil is well known for its health-promoting properties. Dairy products provide calcium for strong bones. Incorporating these foods into your meals and snacks can boost your calorie consumption and promote weight gain. People trying to gain weight should consume 3,500 or more additional calories per week. Here is our list of top tools for efficient and easy meal prep: Once you have your equipment set up, remove any old items from your pantry or food that no longer fit into your inspiring vision of health! This meal plan will allow you to gain lean mass at a steady rate. Fun Fact: Those who follow the keto diet can also consider this 4000 calorie diet. Top it with fresh fruit, nuts, and as well as seeds for added protein and healthy fats. You might also choose 2 cups of cooked oatmeal, a slice of whole-wheat toast spread with 1 tablespoon of nut butter, two pieces of whole fruit, three slices of reduced-fat turkey bacon and 16 ounces of milk. In conclusion,following a 5000 calorie vegan diet is surprisingly easy to do. Lunch -- which should consist of approximately 700 to 1,000 calories if you're eating three meals and three snacks daily -- could be 1 1/3 cups of pasta served with 3 ounces of grilled chicken breast, 1/2 cup of steamed vegetables drizzled with dressing, 1 cup of raw vegetables like broccoli and 2 1/2 cups of sliced fresh watermelon. A vegan diet is one of the diets recommended by the American Heart Association, which makes it very healthy for everyone. While this diet can provide all the nutrients a person needs, it may not be the best option for everyone. Its also a good source of manganese, selenium, magnesium, phosphorus and niacin (16). If your child needs more calories, offer foods that are high in fat, such as whole milk, nuts, nut butters, seeds and avocados. A typical dinner on a 4,000-calorie meal plan could be 2 cups of cooked brown rice, 5 ounces of grilled or broiled salmon and 2 cups of steamed green vegetables like brussels sprouts. Credit: allnutritious.com. If you choose foods high in fat, sugar or refined carbohydrates, they will add empty calories without nourishing your body. As mentioned, keep fat intake low pre-workout so that you dont slow down the intake of carbs and protein to give you energy for your workout. Its called the, Some vegans also avoid using any type of product that was. Sweet potatoes are high in calories, fiber, vitamins and minerals and can be prepared in many different ways. Here is the Astonishing Truth, Vegan Denver Airport: 26 Unlimited Plant-Based Options 2023. Celery & Hummus. This article looks at the science behind these benefits, and vegan meal ideas to get you. Choose lean protein sources for pre-workout, such as tuna, tilapia, or protein powder. altogether? If you maintain your weight by eating 3500 calories per day then eating 4000 calories per day would allow you to gain closer to 1lb per week. The diet comprises plant-based foods such as fruits, vegetables, legumes, whole grains, nuts and seeds, tofu, seitan, and various spices. Prepare a 4x batch of sauce to have extra for the week. Eliminating animal products from your diet makes it even more challenging to put on weight and can require you to make strategic food choices. 7. If you consume a 2,000-calorie diet, then simply multiply by 1.43 (2000/1400 = 1.43). Here is a detailed beginner's guide to going vegan. Legumes and nuts also provide protein as well as heart-healthy unsaturated fats. A single serving can also knock out your entire daily needs for vitamin A and give you ample vitamin C, manganese, potassium and vitamin B6 (15). Eat This Much requires javascript to generate your diets. This can help you build more power and increase the number of reps you can do during weight training or other exercises. Were a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. 7 High-Calorie Vegan Foods For Healthy Weight Gain Meal Prep 3,000 calories in 30mins!! Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Not to mention lacking in flavor and nutrition if improperly planned. These foods will provide you with plenty of energy and satisfying sustenance. 6 Science-Based Health Benefits of Eating Vegan, The Vegan Diet: A Complete Guide for Beginners, The 18 Best Healthy Foods to Gain Weight Fast. Then choose a day or two that works for you and meal prep in advance using a weekly meal prep routine.Allow yourself 6 to 8 hours if you are a beginner at meal prepping. CHEF SKY HANKA Ultimately, it is important to consult with a doctor or nutritionist before starting any new diet. A bowl of oatmeal with sliced banana on top. If you are a vegan who heavily relies on beans and greens for nourishment, you would have to eat close to 4000 calories just to meet your protein needs. Some good sources of protein on a vegan diet include beans, lentils, tofu, and seitan. 3 cups a day. Not only are they yummy, but they will also help you put on some weight. You may want to adjust your meal plan to eat smaller more frequent meals or larger less frequent meals based on your personal preferences. "Calorie density" refers to the amount of calories per pound of a given food. A well-rounded vegan diet can produce all the nutrients your body needs. The creator, Isty, shares vegan recipes, product reviews, and up-to-date information on plant-based nutrition. Articles, How to Calculate Your Vegan Calorie Goals, Vegan California Beyond Burger with Kiwi Salsa, Vegan Vanilla Chai Protein Smoothie Recipe, Vegan Southwest Stuffed Sweet Potato Recipe, vegan meatball recipe with shredded spaghetti squash pasta, Vegetarian Sweet Potato & Greens Breakfast Hash, Substituting other leafy greens such as dandelion, kale, or arugula, Blending in 1/2 cup of your favorite frozen fruit. The 1000-calorie diet plan should incorporate foods that are rich in vitamin B, protein and sustainable superfoods. For lunch, try a black bean burrito wrapped in a whole wheat tortilla. The benefits of a 4,000 calorie meal plan are essential for anyone who has a physically demanding lifestyle. Coconut oil has garnered significant attention in the health world thanks to its beneficial effects on everything from cholesterol levels to brain function (17, 18). Simply eating 4,000 calories daily isn't enough, however -- the majority of your caloric intake should come from meals low in fat, sugar and sodium and dense with lean protein, whole grains, fruits and vegetables. Quinoa is a healthy pseudo-grain loaded with protein, fiber and many other nutrients your body needs. Add one healthy 200-calorie snack or beverage of choice (every day) or a dessert; try out this high-proteinvegan fudge brownie recipe with 13 grams of protein per brownie. Ignore processed foods and sugary drinks, which can contain high amounts of calories and unnecessary sugar. Rice, which is high in calories, also offers protein, fiber, vitamins and minerals. Sign up now and get expert nutrition advice delivered to your inbox weekly! First, getting enough protein and other essential nutrients on a vegan diet can be hard. Try adding half an avocado to your morning smoothie, spreading one on a slice of sprouted bread or cubing it to sprinkle on salads or omelets. including fruits, vegetables, whole grains, legumes, nuts, and seeds. This two-week 1,400 calorie-easy vegan meal plan is the ideal menu for you to stick to your macro and calorie goals while getting plenty of quality nutrition. Meeting your macro or weight-loss goals with a vegan diet plan that is both nourishing and balanced can feel overwhelming. 1 quart milk alternative (soy, almond, oat etc), 1 package beyond sausage or meat-alternative. Use these approaches on a regular basis (every 2-3 weeks) to monitor your progress: The results that you can expect from a 4000 calorie intake will depend on how many calories you need to maintain your weight and how consistent you are with eating 4000 calories. One cup (200 grams) of cooked sweet potato contains 180 calories and 6.5 grams of fiber (15). We do not endorse any products or services mentioned on the website. 4. Please enable javascript and Affiliate Disclosure: This website earns a commission from Amazon for eligible purchases made through its affiliate link as an Amazon Associate. With 9 calories in one gram of fat, your balanced 2,500 calorie vegetarian diet should include 27.8 to 97.2 grams of fats. 7 cheap high protein vegan meals prep under $20 Youll Love, Dont Miss Out On These Essential Vegan Sources Of Iodine, Top 5 Vegan Thyroid Supplements: Secret to Better Health, Is Synthetic Leather Vegan? In fact, many plant-based foods are high in fiber and nutrients, which can help to keep you feeling full longer. No matter the original source of carbohydrates, the digestion process breaks them down into simple sugars that are easily absorbed into the bloodstream to provide energy. Use reduced-fat mayonnaise and salad dressing whenever possible. The 5000 calorie vegan diet is based on the theory that a person can maintain their health and achieve their fitness goals by consuming around 5000 calories per day. This is a great way to pack on the pounds with regular food and meals. To create a 5000 calorie vegan diet, you will need to estimate your daily caloric requirements and then select Plant-Based Foods from the USDA food pyramid as your primary source of nutrients. A vegan diet, for example, cuts out natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.