If you’re looking to increase your calorie intake while following a vegetarian diet, incorporating nutrient-dense snacks into your daily routine is key. The following vegetarian snacks are packed with healthy fats, plant-based protein, and complex carbohydrates, helping you achieve a calorie surplus for healthy weight gain. READ MORE
1. Nut Butter on Whole-Grain Bread
- Why it’s great: Nut butters like peanut, almond, or cashew are high in healthy fats and protein, providing a calorie-dense snack. Whole-grain bread offers fiber and complex carbohydrates to keep you full.
- How to make it: Spread 2 tablespoons of your favorite nut butter on 2 slices of whole-grain bread. For added calories, drizzle with honey or top with sliced bananas or chia seeds.
2. Trail Mix
- Why it’s great: A perfect snack for boosting calorie intake, trail mix is packed with nuts, seeds, and dried fruits, which provide healthy fats, protein, and natural sugars.
- How to make it: Combine almonds, walnuts, cashews, pumpkin seeds, sunflower seeds, and dried fruits like raisins, cranberries, or apricots. For an extra boost, add dark chocolate chips or coconut flakes.
3. Avocado Toast
- Why it’s great: Avocados are a rich source of monounsaturated fats, which are calorie-dense and great for healthy weight gain. Pairing with whole-grain toast gives you additional fiber and complex carbs.
- How to make it: Mash one avocado and spread it on 2 slices of whole-grain toast. Sprinkle with sea salt, chili flakes, and drizzle with olive oil for added calories.
4. Smoothies with Nut Butter
- Why it’s great: Smoothies are a quick and effective way to pack in extra calories. Add nut butter to your smoothie for healthy fats and a protein boost.
- How to make it: Blend 1 banana, 1 tablespoon almond or peanut butter, 1 cup almond milk, 1 tablespoon chia seeds, and a handful of spinach. You can also add protein powder or oats for an additional calorie boost.
5. Energy Balls
- Why it’s great: Energy balls are a calorie-dense, easy-to-make snack packed with healthy fats and natural sugars. They’re also portable, making them ideal for busy days.
- How to make it: Mix 1 cup of oats, 1/2 cup peanut butter, 1/4 cup honey or maple syrup, 1/4 cup chia seeds, and 1/4 cup dark chocolate chips. Roll into small balls and refrigerate until firm.
6. Hummus with Veggies and Pita Chips
- Why it’s great: Hummus is made from chickpeas, which are rich in protein and fiber. Pairing it with pita chips and raw veggies increases the calorie content with healthy carbs and additional fiber.
- How to make it: Serve 1/4 cup of hummus with pita chips and sliced veggies like carrots, cucumbers, and bell peppers. Add some olive oil on top for an extra calorie boost.
7. Greek Yogurt with Granola and Berries
- Why it’s great: Full-fat Greek yogurt is high in protein and healthy fats. Granola adds fiber and additional calories, while berries provide vitamins and antioxidants.
- How to make it: Top 1 cup of full-fat Greek yogurt with 1/4 cup granola, a handful of mixed berries, and a drizzle of honey. You can also add chia seeds or nut butter for extra calories.
8. Nut and Seed Bars
- Why it’s great: Homemade or store-bought nut and seed bars are a great way to get a mix of healthy fats, protein, and carbs in one snack.
- How to make it: Combine 1/2 cup almonds, 1/2 cup sunflower seeds, 1/4 cup flaxseeds, and 1/4 cup dried cranberries. Bind everything together with a mixture of honey or maple syrup and bake for 15-20 minutes.
9. Roasted Chickpeas
- Why it’s great: Chickpeas are an excellent source of plant-based protein and fiber. Roasting them with olive oil makes them a crunchy, high-calorie snack.
- How to make it: Toss chickpeas with olive oil, garlic powder, and your favorite spices. Roast at 400°F for 25-30 minutes until crispy.
10. Cheese and Crackers
- Why it’s great: If you’re following a lacto-vegetarian diet, cheese is a great source of healthy fats and protein. Pairing it with whole-grain crackers adds carbs and fiber for a well-rounded snack.
- How to make it: Pair slices of full-fat cheese with whole-grain crackers. Add some olives or pickles for extra flavor and calories.
Conclusion
Incorporating these vegetarian snacks into your daily routine can help you increase your calorie intake in a healthy and balanced way. Focus on snacks that provide a mix of protein, healthy fats, and complex carbohydrates to support weight gain and muscle growth. Whether you’re looking to boost your calorie intake for weight gain or simply need more energy throughout the day, these nutrient-dense snacks will help you achieve your goals while maintaining a healthy vegetarian diet. READ MORE
