Weighing too little may be less common than weighing too much, but it can be just as problematic. If you're underweight, you may be missing out on essential nutrients, which can leave you tired and short on energy. People who follow a vegan diet typically consume fewer calories than omnivores and vegetarians because vegans avoid high-calorie meats and dairy products, which may make vegans more prone to being underweight. Gaining weight on a vegan diet can require some forethought and planning, but it is possible.
Step 1
Eat at least three meals, including breakfast, and one snack during the day.
Step 2
Include at least one protein-rich food at each meal. Good vegan sources of protein include nuts and nut butters, tofu and soy products, and beans.
Step 3
Add a drizzle of olive oil to cooked and raw vegetables, beans, soups and other foods to increase the calorie content of those foods.
Step 4
Add nuts to stir-fry dishes, salads and other dishes to increase the protein and calorie content of your meals.
Step 5
Eat fruits like apples and pears with cashew butter or peanut butter so that you're getting more protein and calories. Spread cashew butter or peanut butter on toast or tortillas.
Step 6
Add one food to each meal. For instance, add fruit to your breakfast cereal, slice an avocado on your tomato sandwich or add a banana to your peanut butter toast.
Step 7
Drink more calories by choosing beverages that are nutrient-rich, such as fortified soy milk or juices instead of plain water or low-calorie drinks.
Step 8
Eat dessert. Wait about an hour after your meal to let your appetite build, and then enjoy a healthy dessert such as a vegan chocolate cake or berries with cashew cream.
Tips and Warnings
- If you're worried about being underweight, talk to your doctor about supplements to help you gain weight. Be sure to let her know you're vegan so she can recommend supplements that don't contain animal products.
- In some cases, significant weight loss can signal a serious health problem. If you're underweight because you've suddenly lost several pounds, see your doctor to be sure your weight loss isn't because of a more serious issue.
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