Vegan 4000 Calorie Meal Plan

Nowadays, while some people are worried about their obesity, on the other hand, some people seem unhappy with their low weight. Such people are longing to gain a little weight. But your weight cannot increase unless you take the right diet. So, see below vegan 4000 calorie meal plan.

Vegan 4000 Calorie Meal Plan:

If you are an underweight person, you need to add muscle mass and fat, not get a belly. There are plenty of normal-weight people in the world who have obesity, type 2 diabetes, heart disease, and other health problems. Therefore, it is imperative that you still eat healthy foods and live an overall healthy lifestyle. If you want to gain weight slowly and steadily, you should aim for an extra 300-500 calories each day according to the weight calculator. Keep in mind that you need to burn a little more calories than you eat or digest.


  • Smoothie full of dry fruits
  • Bananas
  • Any breakfast made of rice
  • Coconut
  • Chia seeds
  • Pumpkin Seeds
  • Porridge.
  • Poha, upma, and khichdi are full of vegetables.
  • One cup of vegetables and one cup of boiled sprouted gram with 2 chapatis.
  • Veggie juice


One cup of rice

One cup of dal.


Mixed salad made of cucumber, carrot, and tomato.

Eat curd.

Evening snacks:

  • Eat a veggie sandwich
  • Eat baked potato with avocado dip.
  • Have a handful of roasted nuts.


  • Eat ½ cup brown rice and 1 cup beans or mushroom curry
  • Eat a mixed salad made of cucumber, carrot, and tomato.
  • Drink 1 glass of almond milk.

What To Eat In Vegan 4000 Calorie Meal Plan:

The weight should neither be too much nor too less. Because, being underweight is called underweight. Due to which there can be problems like weakness, thinness, fatigue and hair fall. Therefore, it is very important to have a healthy body weight.

High Carb Intake:

Carbohydrates can help in weight gain. Consume healthy carbs like bananas, potatoes, sweet potatoes, whole grains, rice, fruits, etc. This will increase your weight faster and will not increase belly fat.

Take Healthy Fats:

Choose healthy fats that do not harm the body in the long run. If you consume unhealthy fats, your belly fat will increase rapidly. As healthy fats, you can consume things rich in omega-3 and omega-6 fatty acids. For this, include foods like avocado, nuts, seeds, avocado oil, and olive oil in your diet. Eating a handful of pumpkin or flaxseeds is a good way to provide your body with healthy fats.


Chamomile is famous for its appetite-boosting properties. Consuming it daily will help improve your appetite. Naturally, you will notice a change in your weight by consuming it. If you are completely thin and undernourished, consume chamomile extract.

Dandelion Roots:

Dandelion roots are a great herbal supplement for weight gain. It is often used by women to increase appetite and gain weight. It is especially recommended for pregnant women so that their appetite is stimulated. It has a high content of beneficial nutrients, making it a healthy and smart choice for weight gain.

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By James

Hi, I am James and I am a Nutrition Expert. I am currently working with and gaining more experience about nutritional value through this. I have experienced an evolution of nutritional value and shared it all through hoping it can serve people. Proper nutrition does not only gives a healthy life also helps you to live a long and happy life. It is my motto to give you proper nutrition tips and teach you nutritional values to live a happy life.