Vegetarian Weight Gain Meal Plan

About this recipe

This vegetarian weight gain meal plan provides a well-rounded blend of protein, healthy fats, and carbs to support muscle growth and overall health. Each meal is crafted to maximize flavor and nutrient intake, ensuring that gaining weight is both enjoyable and effective.

Ingredients

• 1 cup quinoa
• 2 medium sweet potatoes
• 1 avocado
• 1 cup canned chickpeas
• 2 cups fresh spinach
• 200 grams firm tofu
• 2 tablespoons olive oil
• 1 cup mixed nuts
• 1/2 cup mixed seeds
• 1 cup Greek yogurt
• 2 teaspoons honey
• 1/2 cup assorted fresh fruit

Directions

1. 1

   Cook quinoa according to package instructions.

2. 2

   Roast sweet potatoes in the oven at 400°F (200°C) until tender, about 30 minutes.

3. 3

   Mash avocado and spread on whole-grain toast.

4. 4

   Toss chickpeas with olive oil and your choice of spices, then roast at 400°F (200°C) for 20 minutes.

5. 5

   Sauté spinach with garlic and olive oil over medium heat until wilted.

6. 6

   Marinate tofu in soy sauce for 10 minutes, then bake at 375°F (190°C) until crispy, about 25 minutes.

7. 7

   Combine nuts and seeds to create a high-protein trail mix.

8. 8

   Serve Greek yogurt topped with honey and fresh fruit.