How can a vegetarian add more protein to their diet for weight gain?

Trying to gain weight can be extremely hard, and it often necessitates dietary and lifestyle changes. Eradicating meat products makes weight gain much more difficult and can necessitate tactical food choices. However, there are many vegetarian or vegan food items that can help you gain weight by increasing the amount of calories you consume in your diet. Some of the food items that you can add to your diet to help you increase your weight include the following.

1. Olive Oil

Olive oil is quite popular nowadays. Due to its high content of healthy monounsaturated fats, many people opt to include olive oil in their diet as a better alternative to other oils.

A single tablespoon of olive oil contains 13.5 grams of fat and 119 calories, so adding olive oil in your diet can be a good way to increase the calories you consume.

Studies have shown that monounsaturated fats raise “good” HDL cholesterol levels, lower blood triglyceride levels, and help people with type 2 diabetes manage their blood sugar levels. Olive oil is also rich in antioxidants, which are useful compounds that protect your cells from oxidative damage and lower your risk of long term diseases.

2. Sweet potatoes

Sweet potatoes are a common starchy vegetable that are prized for their bright color, delectable flavor, and excellent nutritional profile.  They’re packed with calories and fiber, as well as a variety of vitamins, nutrients, and antioxidants.

One cup of cooked sweet potato has 6.5 grams of fiber and 180 calories per cup. You can also use a single serving to eliminate all your normal vitamin A needs and have plenty of vitamin C, potassium, manganese and pyridoxine (vitamin B6.)

3. Smoothies

Plant based smoothies are indeed a simple and effective way to acquire a large amount of calories.

You will increase the possible health benefits if you use a healthy source of protein, such as soybean or yoghurt.

Mix in various nutrient-filled ingredients such as nuts, dried fruits, avocados, seeds and plant-based milk to get a delicious smoothie to aid your weight gain. Drinking your smoothie after your meal or in between meals is the best way to consume the smoothie for weight gain.

4. Rice

Rice is an economical and versatile starch, dense with calories which can facilitate gradual increase in weight. In addition to many essential vitamins, it also offers some additional protein and fiber. In many communities, rice is used as a staple food because not only is it rich in calories, it is also a significant source of various minerals such as magnesium, niacin, phosphorus, manganese and selenium.

One cup cooked brown rice contains 3.5g fiber, 5g protein and 216 calories in total.

For a simple meal, you can incorporate rice and a portion of protein. In addition, rice can be cooked in advance and chilled for several days for use. Although views vary as to how long rice can be safely stored, most people consider it alright to store it for a maximum of one week.

5. Quinoa

Quinoa is a nutritious pseudo-cereal that is high in proteins, fibers, and other nutrients. One cup of cooked quinoa contains 5 grams of fiber, 8 grams of protein and 222 calories.

Quinoa contains all the essential amino acids. It is one of the few plant-based proteins that contains all nine of them.  These are nutrients that your body cannot produce on its own and must be obtained through food.

Folate, phosphorus, magnesium and manganese are all abundant in quinoa. It’s a filling side dish that can also be added to salads, stews and soups for a simple way to up the calorie count.