If your doctor has recommended that you gain weight, it may be a challenging feat. But gaining weight may be even more difficult if you follow a vegetarian diet. By getting adequate protein, fat and calories from nutritious plant-based sources, you can continue your vegetarian diet while gaining weight at the same time. Consult your doctor before starting a new diet plan.
Eat Three Times a Day
The more meals you eat throughout the day, the more calories you will consume. Even if you aren't hungry, eat a small breakfast and follow it with a mid-morning snack before lunch. Spread peanut butter on a slice of whole-wheat bread and eat it with eggs, black beans, or another source of plant-based protein. Eat about six small meals a day rather than two or three to add calories to your diet and help you gain more weight.
Eat Whole Dairy Products
A vegetarian diet is low in saturated fat, which may help you gain weight. To increase the amount of saturated fat you eat every day, eat full-fat dairy products instead of low-fat or skim milk and cheese. Drink milk with lunch and dinner and sprinkle cheese on top of pasta, sandwiches and salads. Milk and dairy products are high in protein and will help you gain weight more quickly.
Eat High-Protein Foods
Because animal products are high in protein, you may not be taking in enough protein while following a vegetarian diet. But the good news is that some plant-based sources are high in protein, too. Stock up on black beans, pinto beans, tofu, chickpeas, nuts and avocado. Add these foods to salads, pasta sauces and any other dish you can think of. Eggs are also a high-protein vegetarian food that can be chopped up and added to salads.
Snack Wisely
Even if you are trying to gain weight, it does not give you a license to pig out on junk food all day. Eat two or three healthy, calorie-dense snacks every day. These snacks may include peanut butter with whole wheat crackers, dried fruit, nuts like almonds and walnuts, vegetables dipped in hummus or a bagel with peanut butter. The more snacks you eat throughout the day, the more calories you will consume, which will lead to weight gain.
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