Here’s this coming weeks meal plan. I spent $150 (for TWO people) so far and still need to get : shrimp, mochi, muffins, nuts, seaweed. Which shouldn’t be more than another $20-30 but some of it will last another week too! I can substitute the salmon for tilapia if I need :)
This helps a lot with keeping balance. You see a lot of fresh vegetables and fruits, but there’s plenty of fun items too. Next meal plan goal: add more leafy greens and try hot pot!
Here’s the meal plan list of options written out:
Breakfast:
Smoothies, cereal + fruit, pizza bagels
Lunch:
salad, burrito bowl, onigiri, burger + tatoes, leftovers
Dinner:
salmon + rice & asparagus, Onigiri bento, bibimbap, shrimp pasta, diy pizzas
If I can I’m going to take any leftover ingredients and freeze them/meal prep them for later use!
For reference:
I keep a huge thing (20 pounds) of rice in my house at almost all times.
I already had black beans and a few other ingredients on this list in my home. If you haven’t already: STOCK UP ON PANTRY STAPLES!
I already had the majority of my stuff for smoothies in my freezer. If you plan on doing smoothies, stock up on frozen fruit (it’s still just as nutritious and in some cases more) ! You can make smoothie cubes to make the process easier.
Hope this helps !
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Healthy foods to gain weight vegan
Gaining weight on a vegan diet requires a strategic approach to ensure you're consuming enough calories and nutrients. Here's a unique list of healthy, calorie-dense foods for weight gain on a vegan diet:
Nuts and Nut Butters:
Almonds, cashews, peanuts, and their respective nut butters are calorie-dense and rich in healthy fats, protein, and micronutrients.
Avocado:
Avocados are not only nutritious but also high in healthy fats and calories, making them a great addition to salads, sandwiches, or as a standalone snack.
Dried Fruits:
Raisins, dates, apricots, and figs are concentrated sources of calories and natural sugars, providing energy for weight gain.
Quinoa:
A versatile and nutrient-dense grain, quinoa is rich in protein and complex carbohydrates, making it an excellent choice for bulking up meals.
Coconut and Coconut Oil:
Coconut and its oil are calorie-dense sources of healthy fats. Adding coconut milk to dishes or using coconut oil in cooking can increase calorie intake.
Hummus:
Made from chickpeas, hummus is a calorie-dense spread that can be used as a dip or added to sandwiches and wraps.
Olive Oil:
Drizzling olive oil over salads or using it in cooking can add healthy fats and extra calories to your meals.
Legumes and Pulses:
Beans, lentils, and chickpeas are excellent sources of plant-based protein and complex carbohydrates, supporting muscle growth and providing energy.
Plant-Based Milk:
Opt for fortified, unsweetened plant-based milks like almond, soy, or oat milk to add extra calories and nutrients to your diet.
Whole-Grain Bread and Pasta:
Choose whole-grain options to increase the calorie and nutrient content of your meals.
Dried Coconut:
Snack on dried coconut flakes or add them to dishes for a calorie boost.
Seeds:
Chia seeds, flaxseeds, and pumpkin seeds are rich in healthy fats, protein, and calories. Sprinkle them on salads, yogurt, or smoothie bowls.
Dark Chocolate:
Dark chocolate in moderation can be a tasty and calorie-dense treat, providing healthy fats and antioxidants.
Tahini:
Made from sesame seeds, tahini is a calorie-dense spread that can be used in dressings, dips, or as a topping.
Plant-Based Protein Powders:
Consider adding vegan protein powders to smoothies or recipes to increase your protein and calorie intake.
It's essential to focus on nutrient-dense foods even when aiming to gain weight. Additionally, consider working with a registered dietitian or nutritionist to create a personalized plan that meets your specific calorie and nutrient needs.
Read more about healthy foods to weight gain vegan :
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