Planning your meals and snacks ahead of time can help you stay on track and meet your calorie goals.6. Vegetables are an excellent whole food source of a range of micronutrients including vitamins, minerals, and phytonutrients (plant-based compounds). The recipes for the vegan meal plans we'll be providing is a 500 calorie deficit, based on needing 2000 calories a day - making the total daily intake 1500 calories. You may need to take a calcium supplement if you dont get enough calcium in your diet. A vegan diet that includes 4000 calories per day is a healthy way to ensure you are getting the nutrients your body needs. The philosophy behind veganism is based on the belief that humans should not exploit and kill animals for their own use. I recommend making your own weight gain shakes that are made with whole foods so that you still get the nutrients that whole foods provide but without feeling overly full. A well-rounded vegan diet can produce all the nutrients your body needs. 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. Figure out exactly how many calories you need to consume each day to achieve your vegan macro goals and then build your meal plan to match. This is a great way to pack on the pounds with regular food and meals. Consider using nutrient-dense foods as your main source of calories. Some of the best options include nuts, seeds, avocados, and oils. For most people, this is a lot of food. Vegetables also contain fiber, folate (folic acid), and vitamins A, C, K, and E. Vegetables have more fiber than fruits, but both types of food contain fiber. Gaining weight can be incredibly difficult and often involves modifications to both your diet and lifestyle. For example, the Office of Disease Prevention and Health Promotion estimates a range from 1,600 to 2,400 calories per day needed for a 5-foot-4-inch adult woman weighing 126 pounds and a range of 2,000 to 3,000 calories per day for a 5-foot-10-inch adult man weighing 154 pounds. 27 grams a day. . Legumes which range from lentils to black beans are high in calories, protein and fiber, as well as many important vitamins and minerals. In doing so, you reduce the risk of heart disease and high blood pressure. NUTRITION (per 2 loaded tacos): 210 Calories; 17g Proteins; 16g Carbohydrates; 9g Fat. Below, Ive laid out the macronutrient split that is optimal for building muscle on 4000 calories, as well as a complete food list and ways you can customize this plan based on personal preferences. Avoid processed foods whenever possible. It makes a great addition to wraps, sandwiches and salads. 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. 112.9g Protein, Browse The more calories that you eat, the higher your metabolism will be. Add tomatoes, onions, avocado (if using), cilantro, and toss until combined. Plant-based diets are also associated with lower rates of chronic diseases such as heart disease, stroke, and type 2 diabetes. plans, grocery lists and more. Yes, a 4000 calorie vegan diet can provide all the nutrients you need. This meal plan has two options for each meal or snack. Rice, which is high in calories, also offers protein, fiber, vitamins and minerals. Some of the recipes source Trifecta Vegetables, but you can easily substitute any non-starchy veggies from your local farmers market or grocery store. Here is the Astonishing Truth, Vegan Denver Airport: 26 Unlimited Plant-Based Options 2023. Many people think that you cant have a balanced diet without animal products, but thats simply not true. However, the amount of calories you consume per day depends on your goals. Vegan smoothies are an easy way to increase your calorie and nutrient intake. I amIsty,the creator of Stay Healthy Vegan. Incorporating a variety of whole grains, legumes, fruits, and vegetables can help you meet your daily calorie and nutrient needs.4. This type of diet can include protein, essential fatty acids, minerals, and vitamins. Here are some of our favorite vegan snacks: There are a few different ways to count calories, and it really depends on what youre trying to achieve. This plan is therefore suitable only for a few small segments of the general population: Use our online calculator can help you come up with your calorie needs based on your age, gender, height, weight, and activity level. This one is the 4000-calorie bulking meal plan (click to download PDF). * Complex carbohydrates found in brown rice, quinoa, and sweet potatoes can provide sustained energy throughout the day. Include a large number of healthy fats in your diets, such as avocados, olives, nuts, and seeds. If possible, try to stick to whole foods whenever possible to get the most nutritional value out of your meals! Check out our complete guide on Beginners Guide To Bodybuilding Meal Prep. This is especially important for people who lift weights or play sports that involve strength training. This diet is heavy in fruits, vegetables, whole grains, and legumes, and low in saturated fat and cholesterol. In fact, a 1-tablespoon (15-ml) serving of coconut oil packs 116 calories and 13.5 grams of fat (19). Make a double batch of the spirulina pesto or vegan pistachio pesto to use on roasted vegetables or mix in with your quinoa in other recipes for extra flavor. 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. Try out this high-protein vegan burrito bowl with cilantro cauliflower rice if you're looking for another Mexican-inspired meal prep recipe to swap for the one above. If you choose your snacks on a 4,000-calorie meal plan wisely, they can help keep your energy level high and maximize your nutrient intake. Ingredients Snickers Smoothie 2 bananas, frozen & chopped 2 tbsp maple syrup You may have heard about the vegan diet. 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). 2 min, Sloppy Joe Recipe High-Protein with Pulled Pork, Pork Bites Recipe High-Protein and Low-Calorie, March 21, 2023 Incorporate as many non-starchy vegetables as you want in your vegan diet, as most are low in calories and highly nutritious. NUTRITION: 360 Calories; 22g Protein; 28g Carbohydrates; 18g Fat. * Supplements such as B12, iron, and vitamin D may be necessary to ensure adequate nutrient intake. Smoothies are one of the best ways to increase your protein intake by utilizing a quality plant-based protein powder. What are the foods you can eat on this diet? Foods that are high in calories but low in volume can be extremely helpful in increasing your calorie and fat intake. 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. Here are the 18 best foods to gain weight quickly, without harming your health. Tahini has a paste-like consistency thats similar to peanut butter. Other foods that are good sources of calcium include dark green leafy vegetables, calcium-fortified juices, cereals, canned fish with bones (for example, pink salmon or sardines), and legumes (for example, soybeans). The 4,000 calorie meal plan is designed to help you gain weight and muscle. If you need to make a meal or snack lower in fat, move the fat source(s) from that meal or snack to another meal or snack, away from the training window. Try this orange root vegetable roasted, baked, mashed or grilled. A 4,000-calorie diet should be limited to highly active individuals, or those affected by a health condition, with a doctor's recommendation. Choose from these other. If you want to add more calories to your vegan diet, look no further! This meal plan is centered around colorful and high-protein vegan recipes incorporating plenty of nutrient-dense plant-based foods such as fruits, vegetables, and whole grains providing you with plenty of vegan options. But what do you eat when you want to go beyond the basics? Serve with 1 cup of roasted vegetables or a 1 cup side-salad with 1-2 tablespoons of an olive or avocado oil based dressing for a complete vegan meal. Not only are they jam packed with calories, but they are a great source of heart healthy omega-3 fats. It can be combined with a good source of protein and enjoyed as part of a nutritious snack or meal. The good news is that fat provides more than double the number of calories per gram of carbs or protein (9 calories instead of 4), making it more calorie-dense. Walnuts can be eaten as a snack, or added to other foods such as oatmeal, salads, or any dish really! For some individuals, 4000 calories may not be a lot, particularly athletes and bodybuilders who may require more than that to sustain their energy levels and muscle mass. The vegan diet has been trending for years. My objective is to bring you the finest vegan information available online. . You can mix and match your favorite foods into this basic template. In a bowl, whisk the oil, lemon juice, cumin, chili powder, and salt. It consists primarily of fruits, vegetables, whole grains, legumes, nuts, and seeds. 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. Shout out to Keto Buzz for providing some interesting facts about the keto diet. Sweet potatoes are a popular starchy vegetable favored for their vibrant color, delicious flavor and stellar nutrient profile. Customizable Vegan Protein Smoothie or Vegan Breakfast Tacos with Tofu Scramble, Vegan Protein Pasta with Romesco or Vegan Southwest Stuffed Sweet Potato, Vegan Ginger Garlic Tempeh Bowl or Vegan California Beyond Burger with Kiwi Salsa. Eating a 4000 calorie diet will also help you to boost your metabolism. It can also be mixed into smoothies or added to sauces and dressings. There are lots of ways to track progress beyond just the scales. Nuts are a great source of protein, healthy fats and calories, making them an excellent choice if youre looking to gain weight. 1. Your email address will not be published. Vegetarian kids who eat dairy products and eggs usually get an adequate amount of vitamin B-12. Affiliate Disclosure: This website earns a commission from Amazon for eligible purchases made through its affiliate link as an Amazon Associate. In doing so, you will burn more calories throughout the day. The following snickers weight grain smoothie is great for breakfast or as a high-calorie snack. Chickpea Salad with Cucumbers & Tomato. You may want to adjust your meal plan to eat smaller more frequent meals or larger less frequent meals based on your personal preferences. Try out this mouth-watering vegan meatball recipe with shredded spaghetti squash pasta or this delicious vegan thai curry recipe. Olive oil is also high in antioxidants, which are beneficial compounds that prevent oxidative damage to your cells and reduce your risk of chronic disease (7, 8). She focuses on helping busy professionals balance healthy eating and purposeful movement. Well also send you a follow-up email for your records. Nut butter, dried or fresh fruits, avocados, almond milk, coconut oil and seeds are all excellent add-ins for a nutritious, calorie-dense smoothie. Dried fruit is high in calories, fiber and micronutrients. Related: 7 cheap high protein vegan meals prep under $20 Youll Love. We recommend Momentous Essential Plant-Based Protein, it is non-GMO and NSF sport certified. No matter what lifestyle approach you are following in order to achieve healthy weight loss calories are key! For lunch, try a black bean burrito wrapped in a whole wheat tortilla. The answer might surprise you. Vegan snacks are a great way to stay healthy and fit, without giving up on deliciousness. altogether? Breakfast on a 4,000-calorie meal plan should provide you with at least 1,000 calories. Gaining muscle mass is a challenge for most people. A vegan diet can be healthy and satisfying when planned correctly. What is the Best Time to Take Probiotics? Before diving into each individual recipe, identify anything you can make in batches such as starches (sweet potato, rice, pasta), roasted vegetables, and sauces; refer to the cooking methods listed in the recipes. Men can realistically expect to gain between 0.4 to 2.5 lbs of muscle per month (0.1 to 0.6lb per week) with those having less strength experience being on the higher end of this range and those having more strength training experience being on the lower end. Turn this side dish into dinner by adding some cooked Beyond Sausage packed with 16 grams of protein or source your plant-based protein of choice. If you maintain your weight by eating 3000 calories per day then eating 4000 calories per day would allow you to gain around 2lbs per week. My objective is to bring you the finest vegan information available online. Find 10-minute tacos, creamy pasta, colorful bowls and more! 2. 3 1/2 ounces a day. Choose lean protein sources for pre-workout, such as tuna, tilapia, or protein powder. Protein is essential for building and maintaining muscle mass but consuming too much can negatively affect your health. Regular exercise, particularly weightlifting, is essential for building muscle on a high-calorie vegan diet.7. My recommendations for protein sources that are higher in fat include: One caution is that because fats are slower to digest, fat intake should be minimal pre-workout. You consume per day is a healthy way to increase your calorie and nutrient needs.4 a variety of whole,... Have a balanced diet without animal products, but they are a great addition to wraps, sandwiches salads. 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