Are you too skinny, do people make fun of you by calling you dry papad, are you not able to gain weight despite all your efforts? Being overweight is as harmful to health as losing weight. Being underweight or having a very thin body can lead to serious health problems like malnutrition, osteoporosis, loss of muscle strength, hypothermia, and a weakened immune system. So, see below the high-calorie vegetarian diet.
High-Calorie Vegetarian Diet:
If you believe that eating only non-veg things like chicken, mutton, and eggs will give life to the muscles and increase weight, then you are wrong. There are some veg foods too, which contain sufficient amounts of calcium, protein, and other essential nutrients to make the body strong and the structure strong.
Nuts and Dry Fruits:
Include nuts and dry fruits rich in calcium and protein in your diet. Eat more nuts like peanuts, almonds, cashews, walnuts and pistachios. One serving (1 ounce) of these contains about 160 high-quality calories. It is a good source of protein, fiber, and healthy fat.
Beans:
If you do not eat non-veg, then you can increase the intake of foods containing plant-based protein. Keep in mind that some beans contain the highest amount of protein after meat. For this, you can eat black, pinto, navy, and kidney beans. All contain an average of about 15 grams of protein. Apart from this, beans also contain fat and fiber.
Yogurt:
Today we tell you about the amazing benefits of yogurt. Yogurt contains many nutrients along with fat, and protein. Yogurt helps in increasing our weight. You can eat it while eating or whenever you feel like it. To enhance the taste, you can also make a salad by adding cucumber, carrot, beetroot, and black pepper in it.
Lentils and Chickpeas:
To become fat and strong, you should consume a lot of lentils, peas, gram, soybeans, etc. They have low fat and no cholesterol. These are some of the biggest sources of protein for vegetarians. A cup of cooked lentils has about 18 grams of protein.
Banana:
Now let’s talk about bananas. Bananas are high in calories and also have a good combination of nutrients to increase good fat. Apart from this, it also contains a sufficient amount of vitamin A, vitamin C, fiber, potassium, protein, and healthy fats. Eating two to three bananas daily will not only give you fitness but will also strengthen your bones. Eating one banana provides more than 90 calories and more than 20 grams of carbs.
Leafy Greens and Peas:
Peas, spinach, kale, and broccoli are the most protein-rich vegetables. Kale, mustard greens, spinach, and others like it can help boost your protein intake. Two cups of kale has about 4 grams of protein, the same amount of mustard greens has 3 grams, and spinach has 2 grams of protein. Add green leafy vegetables to your morning smoothies, and eat a salad at lunch.
Cruciferous Vegetables and Chia Seeds:
Eating cruciferous vegetables can give you the right amount of protein, especially broccoli will give you more protein. Two cups of raw broccoli contain 5 grams of protein. You can include it in a salad or eat it as a snack in the evening. Apart from these, chia seeds rich in healthy fat and omega 3 are a good source of protein and calcium.
Amrita