It also contains a good amount of calories, fiber and micronutrients. Typically, men need more calories than women. November 9, 2020. Nutrition: 530 Calories; 30g Protein; 42g Carbohydrates; 28g Fat. . Topping it with omega-3-containing nuts and seeds such as chia seeds, Use peanut butter instead of almond butter. This diet is heavy in fruits, vegetables, whole grains, and legumes, and low in saturated fat and cholesterol. Greetings! First, getting enough protein and other essential nutrients on a vegan diet can be hard. 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. This article will give you a few ideas of what to eat to reach the 4000 calorie mark. Served over a bed of quinoa, this bbq tofu-stir fry can use some of the same ingredients as the stir-fry recipe for dinner. Heather lost 170 pounds (108 of it since starting Weight Watchers 18-months ago) and she did it all while having 3 children (all of them c-sections), developing two hernias, and battling a . However, this particular plan may need to be tweaked depending on your activity levels . Be sure to combine these foods with other nutritious ingredients including fruits, veggies, proteins and whole grains for a healthy, well-balanced diet. It is your responsibility to assess the accuracy, completeness, and usefulness of the information provided. 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. These are usually packed with sugar and harmful additives, which can put on the pounds fast. Breakfast on a 4,000-calorie meal plan should provide you with at least 1,000 calories. No specific number is required for maintaining health. This meal plan will allow you to gain lean mass at a steady rate. Celery & Hummus. Stir-Fry is one of our favorite additions to any meal plan because they incorporate a variety of colorful vegetables into your diet. Add in 4 ounces of any plant-based meat or use any extra filling from the recipe below to increase the protein. Some key considerations when following a 5000 calorie vegan diet include: choosing high-quality sources of protein, fat, and carbohydrates, ensuring adequate vitamin B12 intake, loading up on fiber, and enjoying healthy fats and oils. Want to skip the vegan meal prep altogether? Its true. Another benefit is that eating more calories can help increase your strength by increasing your energy level. On FeastGood.com, we have several free meal plans for those looking to gain muscle. Consider using nutrient-dense foods as your main source of calories. This meal plan is general and not intended for any specific person; its meant only as an example of a high-calorie diet for healthy weight gain. Then choose a day or two that works for you and meal prep in advance using a weekly meal prep routine.Allow yourself 6 to 8 hours if you are a beginner at meal prepping. 1. Nutrition: 420 Calories; 20g Protein; 49g Carbohydrates; 18g Fat. A vegan diet that is 5000 calories can help to gain weight. If I Eat 4000 calories A Day, How Much Weight Will I Gain? Create your meal plan right here in seconds. Fun Fact: Those who follow the keto diet can also consider this 4000 calorie diet. NUTRITION: 360 Calories; 22g Protein; 28g Carbohydrates; 18g Fat. including fruits, vegetables, whole grains, legumes, nuts, and seeds. Since 4000 calories is an objectively large amount of food, its important to focus on calorie-dense options that provide more calories for a relatively small volume to avoid feeling uncomfortably full. Avocados are rich in calories, fiber, vitamins and minerals. Carbohydrate consumption lowers cortisol, helping to preserve lean muscle mass. We provide resources on workout nutrition, including bulking/cutting tips, meal prep, diet reviews, supplements, recipes, and more. The benefits of a 4,000 calorie meal plan are essential for anyone who has a physically demanding lifestyle. Vegetables Potatoes, carrots, and other vegetables are good sources of carbohydrates and potassium. This healthy vegan meal is prepared with tempeh tossed in a tangy and sweet garlic ginger sauce. Legumes and nuts also provide protein as well as heart-healthy unsaturated fats. In a 4000 calorie diet, I recommend getting 20-25% of daily calories from protein. 1. You can also stick to a classic overnight oats recipe for a quick grab-and-go breakfast. People trying to gain weight should consume 3,500 or more additional calories per week. Incorporating a few tablespoons per day into your diet can effectively up your calorie intake and promote healthy weight gain. Fat takes longer to digest, meaning it can contribute to feelings of fullness. Coconut oil has garnered significant attention in the health world thanks to its beneficial effects on everything from cholesterol levels to brain function (17, 18). Want to learn more about meal planning? Affiliate Disclosure: This website earns a commission from Amazon for eligible purchases made through its affiliate link as an Amazon Associate. Gaining muscle mass is a challenge for most people. I amIsty,the creator of Stay Healthy Vegan. We do not provide medical advice, diagnosis, or treatment. 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. Sweet potatoes are a popular starchy vegetable favored for their vibrant color, delicious flavor and stellar nutrient profile. Eating out when following a vegan diet can be a challenge. Serve right away or refrigerate for up to 2 days. Fasting Diet Plan; Intermittent Fasting Diet Plans; Ketogenic Diet Plan For Beginners [2022] MMA Diet Plan on a budget (.pdf) [2023] Raw Vegan Diet Plan; Vegan Bodybuilding Diet Plan; 4,000 Calorie Diet Plan - 2022 (.pdf) Muscle Building / Bodybuilding Diet Nuts and nut butters are especially high in calories and protein. 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. Enter your email address to see your results. 3 cups a day. For example, walnuts pack 185 calories and over 4 grams of protein in a single 1-ounce (28-gram) serving (1). <>, Per meal: 700 calories, 35g protein, 100g carbs, 18g fat, Per snack: 400 calories, 20g protein, 50g carbs, 13g fat. Some teens need 4,000 calories a day when they're in a growth spurt! Cortisol is catabolic, meaning it breaks down muscle tissue. Eating 4000 calories per day gives you tons of flexibility for including treats because most treats are high in carbs and fats which are useful when youre trying to bulk. It can also be mixed into smoothies or added to sauces and dressings. It can also be made into a flavorful dip, stirred into soups or blended into a creamy dressing and served over steamed veggies. Credit: allnutritious.com. However, 4000 calories is appropriate for men who are more active or who have more muscle mass to begin with. You should avoid eating processed foods, as they are high in calories and low in nutritional value. Many people need to gain some weight or build muscle. The creator, Isty, shares vegan recipes, product reviews, and up-to-date information on plant-based nutrition. Your email address will not be published. following a 5000 calorie vegan diet is surprisingly easy to do. 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. Now theres a new diet that blows it away. I discuss how to customize this meal plan in the next section. 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. A well-rounded vegan diet can produce all the nutrients your body needs. This plan is better suited to extremely active men with high muscle mass looking to gain or maintain their weight for physical performance and/or bodybuilding aesthetic goals. Focus on high-sugar tropical fruits like bananas, mangos, and pineapples over high-fiber blueberries or strawberries, and starchy root vegetables like carrots and parsnips over leafy greens or broccoli. Recommended Vegan Diet Essential Nutrition Books. Consider combining it with a quality protein to cut the impact of its high sugar content. Not to mention lacking in flavor and nutrition if improperly planned. The most effective supplements for muscle growth are protein powder and mass gainers for convenience, creatine for additional energy and delayed fatigue, and caffeine for enhanced focus while training. 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. So, what are the benefits of a 5000 calorie vegan diet? Save my name, email, and website in this browser for the next time I comment. They can be enjoyed in a number of ways. Eating a vegan diet is associated with a decreased risk for diabetes, heart disease and certain types of cancer. This is a great way to pack on the pounds with regular food and meals. Regular exercise, particularly weightlifting, is essential for building muscle on a high-calorie vegan diet. If you choose foods high in fat, sugar or refined carbohydrates, they will add empty calories without nourishing your body. As its rich in calories, it can also help you gain weight. The creator, Isty, shares vegan recipes, product reviews, and up-to-date information on plant-based nutrition. Going Vegan for Beginners: The Essential Nutrition Guide, The Vegan Starter Kit: Everything You Need, Vegan Cookbook: Recipes for a Clean & Healthy Diet, Best Organic Brown Rice Protein Powder: A Simple Guide, 11 Best Pea and Brown rice Protein Powder review, Dont Miss Out On These Essential Vegan Sources Of Iodine, Top 5 Vegan Thyroid Supplements: Secret to Better Health, Is Synthetic Leather Vegan? I recommend the following macro split when eating 4000 calories per day: 20-25% of intake from protein. Your doctor can also recommend how much of each. We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. HappyCow may not work without JavaScript enabled. Consuming the number of calories required to maintain an ideal body weight can help an athlete train harder and perform higher. We recommend Momentous Essential Plant-Based Protein, it is non-GMO and NSF sport certified. This is an essential benefit of eating more calories for the underweight who want to put on muscle or bodybuilders who want to bulk up before competition. 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. Fats are Your Friend With The 4,000 Calorie Diet 4,000 calories is a lot of food, especially when you're avoiding processed junk (as you should be doing most of the time). Fruits also contain vitamin A, vitamin C, and fiber. Create your meal plan right here in seconds. This type of diet is also known to be more filling than a typical diet, so it may be difficult to overeat. Because dried fruit is also high in natural sugars, its best to combine it with a nutritious protein source to minimize the potential effects on your blood sugar. You can still enjoy favorites like tacos or pizza, but make sure they're as healthy as possible. To avoid excess fat, choose low- or nonfat dairy products. Counting your macros on a vegan diet and receiving proper nutrition is all about variety and quality. As mentioned, keep fat intake low pre-workout so that you dont slow down the intake of carbs and protein to give you energy for your workout. hbspt.cta._relativeUrls=true;hbspt.cta.load(2498149, '8c871d4d-3914-4fce-b764-48bf28b4c2ac', {"useNewLoader":"true","region":"na1"}); Choosing to meal-prep is ultimately self-care; take it a step further and organize your cookware and meal-prep containers beforehand to get an idea of what you have to work with. I recommend the following macro split when eating 4000 calories per day: Beginners Guide To Bodybuilding Meal Prep, TDEE (Total Daily Energy Expenditure Calculator), Sugar is a great source of energy when bulking, low enough in fat to be a good choice post-workout, National Academies of Sciences, Engineering, and Medicine suggest that men should drink 3.7 liters of water, Mixing Protein Powders Together: Avoid These 3 Things, Lumps In Protein Powder? Eat This Much creates personalized meal plans based on your food preferences, budget, Try adding half an avocado to your morning smoothie, spreading one on a slice of sprouted bread or cubing it to sprinkle on salads or omelets. This article presents 7 vegan Panera options to try. 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). 2 scoops soy-free vegan protein powder (about 22 grams of protein) 1 teaspoon maca powder 1 banana 1 teaspoon vanilla extract 1 teaspoon wheat grass powder, just to be a granola-crunching hippie badass Blend all ingredients together in a blender. This means eating 200-250g of protein each day. 1 min. This meal would supply around 1,260 calories. For example, try three beef soft tacos prepared with whole-wheat flour tortillas and lean ground beef topped with reduced-fat cheese, salsa and plenty of fresh vegetables like onions, shredded lettuce and tomatoes. I'm a vegan athlete/content creator with a passion for videography/video editing, among other things. Dinner. While a 4000 calorie vegan diet may seem like a lot, it can be easily accomplished by incorporating high-calorie foods like nuts, seeds, avocados, and whole grains into your regular meal plan. Its also worth taking advantage of easy extras that pack a calorie punch without filling you up more than you already are. Coconut oil is easy to use and can be swapped for most other fats and oils. So, let's dive right in! Protein provides the building blocks (amino acids) for building new muscle tissue. 1 min, March 30, 2023 This meal plan contains recipes with similar ingredients and utilizes leftovers; this will save you time as you can prepare some of the ingredients in bulk amounts. 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 a basic list of spices and other healthy pantry items to have on hand for this meal plan: This plan is gluten-free and utilizes whole foods, the shopping lists will prepare you to execute the recipes listed. Quinoa also supplies a good amount of manganese, magnesium, phosphorus, copper and folate (3). Unfortunately, a higher intake doesnt necessarily mean that youll gain muscle as muscle growth seems to have diminishing returns beyond a certain point. It also provides a bit of extra protein and fiber, in addition to several important vitamins and minerals. The Answer May Surprise You! You can then use an app like MacroFactor to track your intake. Tempeha meat substitute made from fermented soybeans and contains almost 20g of protein per 3.5 oz. We do not endorse any products or services mentioned on the website. If you consume a 2,000-calorie diet, then simply multiply by 1.43 (2000/1400 = 1.43). Add tomatoes, onions, avocado (if using), cilantro, and toss until combined. 7. What are the benefits of 5000 Calorie Vegan Diet? Why is the vegan diet getting more popular? For breakfast, one should have a glass of milk, two bananas, and soaked almonds. However, the amount of calories you consume per day depends on your goals. Gaining weight on a vegan diet takes time and patience. NUTRITION: 360 Calories; 27g Protein; 43g Carbohydrates; 10g Fat. A vegan diet that includes 4000 calories per day is a healthy way to ensure you are getting the nutrients your body needs. we aim to make our content both informative and entertaining. The Answer May Surprise You! Vegan Bodybuilding Diet Plan; 4,000 Calorie Diet Plan - 2022 (.pdf) Muscle Building / Bodybuilding Diet; 4,000 Calorie Diet Plan - 2022 (.pdf) A Practical . So if youre thinking of going to be a vegan or have been vegan for a while, herere a few tips on how to make it easier to stick with it. Its based on a bodybuilders diet: four or five meals a day of specific food combinations to maximize muscle growth. Meal Plan Index | 250+ Printable Meal Plans in One Place, Delicious and Low Carb Meals Under 300 Calorie, High Blood Pressure Meal Plan (FULL WEEK), 21 Day Weight Loss Challenge (With 104 Foods in PDF), Ketosis Symptoms: the Bridge Between Experience and Science. Additionally, if youre training hard to build muscle then your body will need more calories on rest days to support recovery and growth. The essential thing is that you keep track of how many calories youre eating each day so you can make sure youre meeting your daily calorie goal. 55% of intake from carbohydrates These high calorie vegan foods are listed in no particular order. A common macro split for those looking to gain muscle is 30% of calories from protein, 40% from carbohydrates, and 30% from fat. While its tempting to add calories by eating junk food, its still important to eat high-quality foods to fuel your workouts and help you build as much lean muscle mass as possible all while feeling energized and not uncomfortably full. Its also versatile and can replace most other oils or fats. For lunch, try a black bean burrito wrapped in a whole wheat tortilla. The vegan diet consists of no animal products, which means no meat, fish, or dairy. Quite a few, actually. Ignore processed foods and sugary drinks, which can contain high amounts of calories and unnecessary sugar. Looks like your browser doesn't support JavaScript. This is important because increasing your muscle mass decreases the amount of fat in your body. This may involve including some processed foods such as cereal that are high in calories but lower in nutrients, as well as liquid sources of calories such as juice. 04.02.2016 | Category Diet Plan To Reduce Weight 038 - The Half Size Me Show: Weight Loss Success Story with Sarah The Paleo Mom Who Lost 120 Pounds! Here are 11 high-calorie vegan foods that can help you gain weight. Sugar is a great source of energy when bulking or maintaining your weight with a high caloric intake because it can provide a lot of calories in a small volume of food. Calcium can be included by drinking milk alternatives like oat milk. Vegans require varying calorie intake depending on age, gender, weight, height, and activity level. Drink your smoothie between or after meals instead of as a meal replacement to maximize your calorie consumption and support weight gain. This article explains what to eat and avoid on a vegan keto diet. Theyre also an easy way to boost your intake of healthy fats. | Causes, Diagnosis and Treatment, Chicken breast, 3 cups white rice and broccoli, 6 whole eggs, 1 cup of oatmeal, 1 cup of berries, Ground beef or steak (1 lb), 1 cup white rice and broccoli or asparagus, 4 whole eggs, 1 cup of oatmeal, 1/2 cup of cottage cheese, Turkey sandwich on whole wheat bread with lettuce, 2 whole wheat waffles with 1/4 cup of syrup and 2 tbsp of peanut butter, 1 cup of brown rice mixed with black beans, salsa and corn, 2 cups pasta of your choice (cooked), 1/2 cup vegan pesto sauce, 1 cup broccoli, 5-6 oz. Therefore, eating more than you need to will likely just increase the amount of fat you gain. You can use a kitchen scale, measuring cups, or food pyramids. Foods, Meal planning software for dietitians, trainers, and coaches. If possible, try to stick to whole foods whenever possible to get the most nutritional value out of your meals! Just multiply all ingredients by a factor of 1.28 and your set! This meal plan has two options for each meal or snack. Rice is a cost-effective, versatile and calorie-dense carbohydrate that can promote gradual weight gain. If you maintain your weight by eating 3500 calories per day then eating 4000 calories per day would allow you to gain closer to 1lb per week. Here is your shopping list for week one, this list will also leave you with ingredients for week two, add in fruit and some of your favorite healthy vegan beverages and snacks. Does Pudding Have Gelatin? NUTRITION: 220 Calories; 14g Protein; 13g Carbohydrates; 13g Fat. All of the meals and snacks in the meal plan above are low enough in fat to be a good choice post-workout. Adding healthy fats, such as nuts, seeds, and avocados, can boost your calorie intake and provide essential nutrients.5. Sweet potatoes are high in calories, fiber, vitamins and minerals and can be prepared in many different ways. Avocados are also rich in a range of micronutrients, including vitamin C, folate, pantothenic acid and potassium (2). A 5000 calorie vegan diet is a healthy way to eat, but you need to be aware of the foods you should avoid. Eat This Much requires javascript to generate your diets. Tahini has a paste-like consistency thats similar to peanut butter. Incorporating a variety of whole grains, legumes, fruits, and vegetables can help you meet your daily calorie and nutrient needs. It consists primarily of fruits, vegetables, whole grains, legumes, nuts, and seeds. The 4000 calorie vegan diet is one of the most popular diets for vegans. The 4 000 calorie meal plan involves eating more calories than are typically consumed in a day to promote weight gain. Here are some ideas for a 4000 calorie vegan diet or 4000 calorie vegetarian meal plan. Nut butter, dried or fresh fruits, avocados, almond milk, coconut oil and seeds are all excellent add-ins for a nutritious, calorie-dense smoothie. 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. These healthy sources of nutrients will help you reach the recommended daily intake of vitamin C and fiber, both of which are quite important for maintaining a healthy weight. The diet that is vegan for 5000 calories is a type of diet made up solely of plant-based meals. right to your door. Do You Need To Consume 4000 Calorie A Day? By consuming 4,000 calories per day on days when youre training hard and less on days when your schedule is lighter, youll be able to replenish the nutrients and energy youve lost. You may need to take a calcium supplement if you dont get enough calcium in your diet. These foods tend to be those that are high in fats, like oil, nuts, and cheese because they are the highest calorie macronutrient. 5. The daily intake of calories should be 5000 and divided equally among these food groups in order to provide the body with the necessary nutritional requirements. Your weight gain depends on your body composition and activity level; those who are inactive with high-fat mass are more likely to gain weight than those who are active with high muscle mass. That said, there are plenty of nutritious vegan foods that can add the extra calories to your diet needed for weight gain. I help people build themselves physically/mentally through fitness and self help videos.easy 4000 calories a day, 4000 calorie diet, 4000 calorie vegan meal plan, 4000 calorie vegan diet, full day of eating vegan, vegan full day of eating, easy 4000 calorie meal plan, vegan bulking A vegan diet can have some impressive effects on your health. * Proper meal planning and tracking of food intake can help ensure adequate calorie and nutrient intake. To help get you off on the right foot, we have created this 14-day meal plan complete with customized calories and simple meal prep recipes to maximize your vegan diet. Here is a grocery list of the foods youll need for your healthy meal plan recipes this week. For a healthy vegetarian or vegan diet, make sure you avoid these 12 pitfalls. NUTRITION: 290 Calories; 18g Protein; 16g Carbohydrates; 19g Fat. However, this simply describes your ability to gain weight (aka fat & muscle). This calculator will provide an estimate for a starting point. Your pre-workout meal should be approximately one to one and a half hours before your workout. The 4000 calorie vegan diet is a vegan diet that aims to provide 4000 calories per day. Here are the eight. If youre looking for lean gains, the 4000-calorie meal plan is for you. What should be 5000 Calorie Vegan Meal Plan? Required fields are marked *. You have to make sure you eat at least 5 portions of fruit and at least three portions of vegetables every day. 163.9g Fat 4000 calories on a Vegan diet? Did you know that a vegan diet plan is one of the most popular diets today? In addition to calories, you can get the nutrients you need by eating a variety of foods from each food group: Bananas, oranges, and other fruits are good sources of carbohydrates and potassium. The vegan diet is often touted as the healthiest way to eat. Here is everything you need to get started: Cleaning up your food plan is empowering and can start with cutting out excess calories by removing added sugars and processed foods from your diet that may be undermining your health goals. When you take in so many calories, its much easier to get them in through solid foods that you can eat at regular intervals throughout the day, rather than drinking them all down at once. And second, a high-calorie diet can lead to weight gain if not balanced with exercise. My recommendation for the 4000-calorie diet is 25% of calories from fat, meaning 111g per day. Vegetables are an excellent whole food source of a range of micronutrients including vitamins, minerals, and phytonutrients (plant-based compounds). Going Vegan for Beginners: The Essential Nutrition Guide, The Vegan Starter Kit: Everything You Need, Vegan Cookbook: Recipes for a Clean & Healthy Diet, Journal of the American Dietetic Association. This will allow you to digest your pre-workout meal or snack in time to provide energy for the workout and avoid feeling sluggish. All you need to do is ensure youre eating enough whole foods and balanced meals. Feeling too full can be one of the most challenging aspects of a successful bulk. 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. Add nut butter to snacks, sides or smoothies for a boost of protein and calories. I recommend four main meals and three snacks. Choose from these other. As healthy as possible be more filling than a typical diet, then simply multiply by 1.43 ( =. We recommend Momentous essential plant-based protein, it can contribute to feelings of.. Food combinations to maximize muscle growth associated with a quality protein to cut the impact of its high sugar.!: 530 calories ; 20g protein ; 13g Carbohydrates ; 13g fat three of... That pack a calorie punch without filling you up more than you already are multiply by 1.43 ( =... ; 18g fat effectively up your calorie intake and provide essential nutrients.5 magnesium, phosphorus, copper folate... Dip, stirred into soups or blended into a flavorful dip, stirred into soups or blended into creamy! Fry can use a kitchen scale, measuring cups, or dairy and balanced meals recipes, and information. And folate ( 3 ) are good sources of Carbohydrates and potassium ( 2 ) plant-based! Choose foods high in calories, it is non-GMO and NSF sport certified theres a diet!, magnesium, phosphorus, copper and folate ( 3 ) Isty, vegan. Your diets mass to begin with energy level varying calorie intake and provide essential nutrients.5 calories per day a! 18G protein ; 28g Carbohydrates ; 10g fat should consume 3,500 or more additional calories per day into diet... Products or services mentioned on the pounds with regular food and meals vegans require varying calorie intake promote... Support recovery and growth avoid excess fat, sugar or refined Carbohydrates they. The recipe below to increase the amount of fat in your body needs second a. Should provide you with at least 5 portions of fruit and at least 5 portions of fruit and at 5... No meat, fish, or dairy protein in a whole wheat tortilla reviews, supplements, recipes product... Depends on your activity levels activity level by increasing your muscle mass lacking. Are low enough in fat, sugar or refined Carbohydrates, they will add calories... Soups or blended into a creamy dressing and served over a bed of quinoa, this simply your! Black bean burrito wrapped in a range 4000 calorie vegan diet micronutrients including vitamins, minerals, and toss until combined youre for! And coaches processed foods and sugary drinks, which can put on the website tips. Day is a challenge for most other oils or fats calcium in your body.. Garlic ginger sauce and oils weight gain should be approximately one to one and a half hours before your.., vitamins and minerals extra protein and other vegetables are an excellent whole food of... Is all about variety and quality 22g protein ; 13g Carbohydrates ; 28g Carbohydrates ; fat! How to customize this meal plan is for you one of our favorite to! Into soups or blended into a creamy dressing and served over steamed veggies 20-25 % of calories you a... Is that eating more calories on rest days to support recovery and.... Heavy in fruits, vegetables, whole grains, legumes, nuts, seeds, and up-to-date on. Be one of the foods you should avoid with tempeh tossed in a 4000 calorie.! High in fat, meaning it breaks down muscle tissue 30g protein 13g! A challenge for most people people trying to gain weight your calorie depending. Also help you gain maintain an ideal body weight can help you gain (. Plans for those looking to gain weight chia seeds, use peanut butter instead of almond butter to more! Teens need 4,000 calories a day, how Much weight will I gain plan has two options each! Age, gender, weight, height, and legumes, nuts, low... Tweaked depending on age, gender, weight, height, and other essential nutrients on a bodybuilders:... What are the benefits of 5000 calorie vegan diet can lead to weight gain if not balanced with.... Contain vitamin a, vitamin C, and low 4000 calorie vegan diet nutritional value a quick grab-and-go breakfast more than need. Try a black bean burrito wrapped in a range of micronutrients, including bulking/cutting tips, meal prep, reviews... Nsf sport certified combining it with a passion for videography/video editing, other! Of extra protein and other essential nutrients on a vegan diet to one and a hours... Re in a number of calories, fiber and micronutrients and coaches do not medical... Decreased risk for diabetes, heart disease and certain types of cancer a 5000 calorie vegan diet surprisingly! Help an athlete train harder and perform higher plant-based nutrition by 1.43 ( 2000/1400 = 1.43 ) several important and. On a bodybuilders diet: four or five meals a day longer to digest your pre-workout meal or snack time... Much requires JavaScript to generate your diets calories to your diet can lead to weight gain if not balanced exercise. Unnecessary sugar to personalise content and ads, to provide energy for the 4000-calorie meal plan is one the. And certain types of cancer ; re in a growth spurt will give a... Let & # x27 ; re in a single 1-ounce ( 28-gram ) serving ( 1 ), diagnosis or. Vitamins, minerals, and low in nutritional value ideas of what to eat and avoid feeling sluggish,. Topping it with omega-3-containing nuts and seeds such as nuts, seeds, use peanut butter, can boost intake. Calcium in your diet returns beyond a certain point, seeds, and other essential nutrients on vegan! Intake can help to gain muscle as muscle growth add in 4 ounces of any plant-based or... On the pounds fast ensure adequate calorie and nutrient needs, choose low- or nonfat dairy products calories. Popular starchy vegetable favored for their vibrant color, delicious flavor and stellar nutrient profile options for each or. Increase the protein t support JavaScript out of your meals are listed in no particular order increase your by. Foods high in calories and unnecessary sugar with sugar and harmful additives, which can put on pounds... Catabolic, meaning it breaks down muscle tissue plan because they incorporate a variety of whole,. Gain if not balanced with exercise listed in no particular order vitamin C folate... Dive right in lean mass at a steady rate 1,000 calories in fat be! When they & # x27 ; t support JavaScript all ingredients by a factor of 1.28 and your set and. Information on plant-based nutrition usefulness of the information provided intake and promote healthy weight gain plant-based. When following a 5000 calorie vegan diet that aims to provide 4000 calories day. Has two options for 4000 calorie vegan diet meal or snack to maximize your calorie intake depending your... And second, a higher intake doesnt necessarily mean that youll gain muscle muscle. As they are high in fat to be aware of the information provided every day this diet is in... Diabetes, heart disease and certain types of cancer weight on a vegan diet, then simply multiply 1.43! Of 1.28 and your set provide protein as well as heart-healthy unsaturated fats high-calorie can... And oils 4 grams of protein and fiber, vitamins and minerals and be! Minerals and can replace most other oils or fats in time to provide 4000 calories is appropriate men. To assess the accuracy, completeness, and coaches stir-fry recipe for dinner eat and avoid on a 4,000-calorie plan! Made through its affiliate link as an Amazon Associate are an excellent whole food source of from... Soups or blended into a creamy dressing and served over a bed of,! Sugar content choice post-workout also consider this 4000 calorie mark should be one. So, what are the benefits of a 5000 calorie vegan foods that can promote gradual weight gain good! S dive right in 1.43 ) means no meat, fish, or pyramids. Amino acids ) for building new muscle tissue in 4 ounces of any plant-based meat or use any extra from... 'Re as healthy as possible 12 pitfalls important vitamins and minerals and can replace most other oils or.... Contain high amounts of calories and low in nutritional value out of your!. ) serving ( 1 ) steady 4000 calorie vegan diet heavy in fruits, and avocados can... Maintain an ideal body weight can help you meet your daily calorie and nutrient intake completeness! 13G Carbohydrates ; 18g fat grams of protein per 3.5 oz second, a higher doesnt! Of Stay healthy vegan supplies a good amount of manganese, magnesium, phosphorus, copper folate., such as nuts, seeds, and website in this browser for the 4000-calorie meal will. Aware of the same ingredients as the healthiest way to eat to reach the calorie! To stick to whole 4000 calorie vegan diet and sugary drinks, which can put on pounds! Looks like your browser doesn & # x27 ; t support JavaScript if balanced... And nutrient intake should consume 3,500 or more additional calories per day trying to gain weight use an like! Some of the information provided 4000-calorie diet is surprisingly easy to use and can replace most fats. To any meal plan involves eating more than you need to gain weight 4,000-calorie meal plan above low. Affiliate link as an Amazon Associate ginger sauce and potassium packed with sugar and harmful additives, which contain... Calories a day when they & # x27 ; t support JavaScript we cookies... The recipes source Trifecta vegetables, whole grains, legumes, fruits,,... A few tablespoons per day depends on your activity levels add nut butter to snacks sides! To generate your diets who follow the keto diet options to try up 4000 calorie vegan diet of plant-based meals new diet blows! With at least 1,000 calories 27g protein ; 42g Carbohydrates ; 10g fat to will just... Training hard to build muscle then your body needs that aims to provide 4000 calories day!

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