Full Day Vegetarian Diet for Weight Gain in 2023 – A full-day vegetarian diet plan can be a great way to gain weight while also promoting good health. A vegetarian diet can provide all the necessary macronutrients and micronutrients required for weight gain, as long as it includes a variety of nutrient-dense foods.
By focusing on whole foods such as vegetables, fruits, whole grains, legumes, nuts, and seeds, a vegetarian diet can offer a wide range of essential vitamins, minerals, and antioxidants that can help support overall health and well-being. In this context, a carefully planned vegetarian diet can provide an effective and healthy approach to gaining weight in a sustainable way.
Vegetarian Morning Breakfast for Weight Gain
Here are a few vegetarian breakfast ideas for weight gain:
- Banana and Peanut Butter Smoothie Bowl
- Blend 1 banana, 1 cup of frozen mixed berries, 1/2 cup of Greek yogurt, 1 tablespoon of peanut butter, and 1/2 cup of almond milk in a blender.
- Pour the smoothie into a bowl and top with sliced banana, mixed berries, granola, and chia seeds.
- Veggie Omelette with Avocado Toast
- Whisk 2-3 eggs in a bowl with salt and pepper.
- Heat a non-stick pan over medium heat and pour the eggs into the pan.
- Add chopped vegetables (spinach, bell peppers, onions, mushrooms) and cook until the eggs are set.
- Serve the omelette with 1-2 slices of whole grain toast topped with mashed avocado.
- Greek Yogurt Parfait with Nuts and Seeds
- Layer 1 cup of Greek yogurt with mixed berries, chopped nuts (almonds, walnuts, pecans), and seeds (chia, flax, pumpkin).
- Drizzle with honey or maple syrup for extra sweetness.
It is important to note that these breakfast options are high in protein and complex carbohydrates, which can help promote weight gain. Additionally, incorporating healthy fats (such as avocado or nuts) can help increase the calorie count of the meal.
Vegetarian Lunch For Weight Gain in 2023
Here are a few vegetarian lunch ideas for weight gain:
- Chickpea and Sweet Potato Curry
- In a large pot, sauté chopped onions and garlic in olive oil until soft.
- Add diced sweet potatoes and cook for 5-7 minutes.
- Add chickpeas, diced tomatoes, and vegetable broth.
- Season with curry powder, cumin, salt, and pepper to taste.
- Simmer until the sweet potatoes are tender and the curry has thickened.
- Serve with quinoa or brown rice.
- Grilled Tofu and Vegetable Skewers
- Cut extra-firm tofu into cubes and marinate in soy sauce, garlic, and ginger for at least 30 minutes.
- Thread the tofu onto skewers with sliced bell peppers, zucchini, and onion.
- Grill the skewers until the vegetables are tender and the tofu is lightly browned.
- Serve with a side of quinoa or brown rice.
- Black Bean and VegetableQuesadillas
- Sauté sliced bell peppers, onions, and zucchini in a pan until tender.
- Add black beans and season with cumin, chili powder, and salt.
- Spoon the mixture onto a whole wheat tortilla and sprinkle with shredded cheese.
- Fold the tortilla in half and cook in a non-stick pan until the cheese is melted and the tortilla is lightly browned.
- Serve with salsa and avocado on top.
These vegetarian lunch options provide a good balance of protein, complex carbohydrates, and healthy fats, which can help promote weight gain. Additionally, these meals include a variety of vegetables, which provide essential vitamins, minerals, and antioxidants to support overall health and well-being.
Vegetarian Pre-Workout meal for weight gain
Here’s a vegetarian pre-workout meal idea for weight gain:
Chickpea and Avocado Salad Wrap
Ingredients:
- 1 whole wheat tortilla
- 1/2 cup chickpeas (cooked)
- 1/2 avocado, diced
- 1/4 cup diced tomatoes
- 1/4 cup diced cucumber
- 2 tablespoons chopped fresh cilantro
- 1 tablespoon lime juice
- Salt and pepper to taste
Instructions:
- In a mixing bowl, combine chickpeas, avocado, tomatoes, cucumber, cilantro, lime juice, salt, and pepper. Mix well.
- Spread the mixture onto a whole wheat tortilla.
- Roll the tortilla into a wrap and slice in half.
- Serve with a side of fruit, such as a banana or an apple.
This pre-workout meal provides a good balance of carbohydrates, healthy fats, and protein, which can help provide sustained energy during a workout. The chickpeas provide protein and fiber, while the avocado offers healthy fats and the vegetables provide essential vitamins and minerals. Additionally, the whole wheat tortilla offers complex carbohydrates that can help sustain energy throughout the workout.
Vegetarian post-workout meal for recovery and weight gain
Here’s a vegetarian post-workout meal idea for recovery and weight gain:
Sweet Potato and Black Bean Bowl
Ingredients:
- 1 medium sweet potato
- 1/2 cup black beans (cooked)
- 1/2 cup cooked quinoa
- 1/4 cup diced red bell pepper
- 1/4 cup diced yellow bell pepper
- 1/4 cup diced red onion
- 1 tablespoon olive oil
- 1 tablespoon lime juice
- Salt and pepper to taste
- Optional toppings: sliced avocado, diced tomatoes, fresh cilantro
Instructions:
- Preheat the oven to 400°F. Pierce the sweet potato a few times with a fork and place it on a baking sheet. Bake for 45-60 minutes, or until tender.
- In a mixing bowl, combine the cooked black beans, cooked quinoa, red bell pepper, yellow bell pepper, red onion, olive oil, lime juice, salt, and pepper. Mix well.
- Once the sweet potato is cooked, slice it open and top it with the black bean and quinoa mixture.
- Add any desired toppings, such as sliced avocado, diced tomatoes, or fresh cilantro.
This post-workout meal provides complex carbohydrates from the sweet potato and quinoa, which can help replenish glycogen stores in the muscles. The black beans and quinoa also offer protein and fiber, while the vegetables provide essential vitamins and minerals for recovery. Additionally, the healthy fats from the avocado can help reduce inflammation and support muscle repair.
Desi Vegetarian Dinner For Weight Gain
Here’s a desi vegetarian dinner idea for weight gain:
Chana Masala with Brown Rice and Mixed Vegetables
Ingredients:
- 1 cup chickpeas (soaked and cooked)
- 1 medium onion (finely chopped)
- 2 medium tomatoes (finely chopped)
- 1 tablespoon ginger-garlic paste
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- 1/2 teaspoon garam masala powder
- Salt to taste
- 2 tablespoons oil
- 1 cup brown rice (cooked)
- 1 cup mixed vegetables (carrots, beans, peas, cauliflower)
- Fresh coriander leaves (for garnish)
Instructions:
- Heat oil in a pan and add cumin seeds. When the seeds start to splutter, add chopped onions and sauté until they turn golden brown.
- Add ginger-garlic paste and sauté for a minute.
- Add chopped tomatoes, coriander powder, turmeric powder, red chili powder, and salt. Mix well and cook until the tomatoes turn mushy.
- Add cooked chickpeas and mix well. Add water as required to adjust the consistency of the gravy. Cook for 10-12 minutes on low flame.
- In another pan, add mixed vegetables and a pinch of salt. Sauté for 5-7 minutes until they are cooked.
- Serve the chana masala with brown rice and mixed vegetables on the side. Garnish with fresh coriander leaves.
This dinner meal provides complex carbohydrates from brown rice, which can help in weight gain. The chickpeas and mixed vegetables offer protein and fiber, while the spices provide essential vitamins and minerals. This meal is also rich in healthy fats and provides a complete amino acid profile when combined with rice.
Desi Night Milk Shake For Weight Gain
Here’s a recipe for a desi night milkshake for weight gain:
Banana and Almond Milkshake
Ingredients:
- 1 ripe banana
- 1 cup almond milk
- 1 tablespoon honey
- 1/4 teaspoon cardamom powder
- 1/4 teaspoon cinnamon powder
- 1/4 teaspoon nutmeg powder
- A pinch of saffron (optional)
Instructions:
- Peel the ripe banana and slice it into small pieces.
- In a blender, add the sliced banana, almond milk, honey, cardamom powder, cinnamon powder, and nutmeg powder. Blend until smooth.
- Pour the milkshake into a glass and garnish with a pinch of saffron (optional).
- Enjoy the milkshake at night before bedtime.
This milkshake provides healthy fats, protein, and carbohydrates from almond milk and banana, which can help in weight gain. The spices add flavor and aroma while also providing anti-inflammatory and digestive benefits. The honey adds natural sweetness without increasing blood sugar levels. Drinking this milkshake at night can also promote better sleep, which is essential for muscle recovery and weight gain.
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Conclusion
In conclusion, a full-day vegetarian diet for weight gain can consist of various healthy and nutrient-dense foods that provide the body with the required amount of calories, protein, and healthy fats. Incorporating a mix of whole grains, fruits, vegetables, legumes, nuts, and dairy products can help in increasing weight in a healthy way.
Additionally, consuming pre and post-workout meals can help in promoting muscle growth and recovery. It is essential to remember that gaining weight should not be a sudden process and should be done gradually with the help of a balanced diet and regular exercise. A registered dietitian can help in creating a customized diet plan according to individual needs and goals.
