Getting enough calories on a vegan diet

[nicolelynn]

I am a semi-vegetarian trying to eat at least mostly vegan, and hopefully soon trying an all vegan diet. My main problem is I do NOT want to lose weight, I just recovered from a 2 year battle with digestive problems. I track my calories on Livestrong and on days when I eat vegan or even vegetarian I have a hard time getting enough calories. I am on my feet all day in my job, and I also have for the first time in my life become active (hiking about 3x week for about 3 miles/ 1 1/2 hrs each time). I am a 5'2 110 lb female. I need at least 2,000 calories per day, maybe even 2,200 on days I get an intense hike in.

 

I know it's entirely possible, I am just curious what especially those of you who are athletic do to get enough calories? I realize where I used to get 2 eggs and 1 piece of toast and get enough calories at breakfast, if I eat cereal or oatmeal I need like 2 pieces of toast and nut butter as well, etc.

 

I prefer not to eat lots of soy, especially soy isolates and soybean oil. I am fine with tofu, tempeh and soy milk a few times per week. Also, I am not a fan of denatured foods like protein powders (though I do a "protein shake" of just fruit and hemp seeds).

 

I eat nut butters, olive oil, coconut oil, etc I know WHICH foods have more calories. I usually have an AM and afternoon snack.  I guess what would be helpful is if some of you can post your meal plans so I can see exactly how you get all the food in, the volume of food you eat, etc.

 

Thanks!

[Malva]

I can tell you what I ate/am eating today, I don't have exact amounts but it may give you an idea:

Breakfast - 4 unsalted brown rice cakes with almond butter (maybe 2 tbps total?)

2nd Breakfast - 1 cup oatmeal made with fortified rice milk, 1/4 cup berries, 5 raw walnuts

Lunch - two sandwiches: 4 slices of sprouted whole grain bread, about 2/3-3/4 of a large avocado, 4 tomato slices, 6 slices of cucumber, 1 tbsp veganaise, 1 tsp earth balance

Dinner - cabbage rolls filled with rice, tofu and lentils, I'll eat maybe 1/8 to 1/6 of a 9 x 13 casserole dish with a full bowl of massaged kale salad (kale with olive oil, lemon juice and salt).

Then I won't eat until my rice cakes tomorrow morning (the second breakfast varies but the first is always 4 rice cakes with nut butter).

[kismetbaby]

I never had trouble getting enough calories till I was BFing, since then I feel like I eat a ton and still loose weight.  I'm ten lbs less than when I got pg and although I am fine with that, I'd prefer not to loose anymore. I'm not so athletic anymore, but I am busy all the time chasing a toddler! So here's what I typically eat:

Breakfast: often oatmeal. Big bowlful with coconut milk, walnuts, flax seed meal, raisins or blueberries and some maple syrup. 

Midmorning snack:  Today was half a bagel with hummus and an apple.

Lunch: often leftovers from dinner the night before.  Sometimes I make myself bean burritos or a giant salad with either lentils or quinoa on it and an avocado and olive oil for the fat.  Right after lunch I usually crave something sweet, so I'll eat a homemade muffin or cookies. Or sometimes just much on chocolate covered almonds.

Afternoon snack:  mochi (brown rice treat), or fruit with non diary yogurt. Or an apple with nut butter.  Or make a smoothie with coconut milk and a banana and some frozen berries. 

Dinner:  I almost always cook a pretty hearty dinner. I find that I am really hungry by the end of the day.  Casseroles with beans and veggies or pasta with veggies are usual fare. I try to have a grain, a protein (tofu or bean), a green veg, another color veg (sweet potato, tomato, etc), and if those veg are cooked than some raw veg too, and a fat (usually olive oil or avocado).

Some days, I eat a snack before bed too. Cereal with coconut milk is a favorite or toast with nut butter.  

[calynde]

For extra healthy calories without eating a lot more bulk, i usually fit in a big smoothie or green smoothie (just fruit, greens, water or fresh juice) or i juice up a big glass of veggies. I used to track my calories and this made a huge difference for me!

One book you might want to check out is by Brendan Brazier, i think its called Thrive or the Thrive diet. He focuses on vegan nutrition for active types.