How to Get Enough Calories in a Vegan Diet

A vegan diet is the most extreme form of vegetarianism; Vegans eat no dairy, eggs, or any animal by-products, including honey. While the diet can be much healthier than the average American, it can also be very difficult to execute properly. Vegans must take special care to ensure that they consume a healthy amount of protein, vitamins and minerals. Becoming vegan means making informed decisions about your eating habits, so taking the extra step of carefully planning meals should soon become second-nature.

Instructions

1

Eat a big breakfast. A big, healthy breakfast will help you function for the day, and sets the stage for continued healthy eating. Find a milk substitute you love, whether it's rice, soy, or almond milk, and pair that with fiber-rich, whole grain cereals. Add a piece of fruit with some nut butter to the meal, and you've got your day off to a great start. Quinoa is a high-protein seed that is often enjoyed with lunch or dinner. But add soy milk, brown sugar and fresh fruit to make a wonderfully nutritious breakfast porridge.

2

Eat plenty of meals throughout the day. Aim for 5 small meals, or 3 medium sized ones, with two snacks. Eating regularly is important for a healthy metabolism. It will also help you to get extra calories throughout the day. For a snack, try crackers with nut butter, hummus with pita bread, vegetables or guacamole with tortilla chips. Fill an airtight container with granola, cereal, nuts, dried fruit and vegan chocolate chips, for a delicious snack you can eat on the go.

3

Ramp up the foods you already eat. When trying to introduce extra calories, you don't have to change your diet completely. Simply make additions to your favorite meals. Incorporate nuts and nut butters into your breakfast, for example. At lunch time, top your usual salad with chick peas or marinated tofu. Drizzle canola or olive oil on top of your dinner dishes.

4

Listen to your body when it tells you that it's hungry. Since you're trying to add more calories to your diet, there is no reason that you should deprive yourself. Keep granola bars, dried fruit and nuts in your car, work desk, gym bag, backpack, or any place else you're likely to get hungry.

5

Indulge every once in a while, especially when you are just transitioning to veganism. Vegan cookies, ice cream and other desserts are often as delicious as their mainstream alternatives. If you loved hot dogs and French fries before you became vegan, pick up some soy dogs at the grocery store. Indulging yourself in the foods you love will help you to stay on track, while introducing some much-needed calories into your diet.

6

Plan ahead. Stock your pantry and your freezer with plenty of food, in case you're ever in a bind. If you're going out to eat with friends, check the menu first, to make sure there's an option for you to eat. Pack a lunch to take with you to school or work. When you go food shopping, plan out the meals you're going to eat during the week. Being prepared will help you to eat healthy, while getting plenty of calories each day.