Best High-Calorie Vegan Foods To Boost Energy In 2025

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Best High-Calorie Vegan Foods To Boost Energy

Many people mistakenly believe that a vegan diet is always low in calories.

While a plant-based lifestyle can be excellent for weight management, there are plenty of high-calorie vegan foods that provide essential nutrients, help you maintain energy levels, and support muscle growth.

Whether you’re an athlete, someone with a fast metabolism, or simply looking to put on a healthy weight, knowing the right high-calorie vegan options is key.

The finest high-calorie vegan foods, their nutritional advantages, and how to include them in your meals for optimum health and performance are all covered in this guide.

Benefits Of High-Calorie Vegan Foods

Although a vegan diet might be high in antioxidants, vitamins, and minerals, some people find it challenging to consume enough calories each day.

Without adequate calories, you may experience fatigue, muscle loss, and nutrient deficiencies. High-calorie vegan foods can:

1. Supports Healthy Weight Gain

High-calorie vegan foods help individuals with a low body weight or fast metabolism achieve a healthy weight. They provide nutrient-rich energy sources without relying on processed junk, ensuring weight gain is balanced and supports overall well-being.

2. Boosts Athletic Performance

Athletes and active individuals require sustained energy for training and recovery. High-calorie vegan foods supply long-lasting fuel from complex carbs, healthy fats, and plant-based proteins, helping improve endurance, strength, and recovery times for optimal physical performance.

3. Promotes Muscle Building

Muscle growth requires a surplus of both calories and protein. High-calorie vegan foods like nuts, legumes, and soy products offer essential amino acids and energy to support muscle repair, recovery, and the development of lean muscle mass.

4. Prevents Fatigue

Insufficient calorie intake can lead to low energy levels and sluggishness. Incorporating calorie-dense vegan foods ensures the body has enough fuel for daily tasks, keeping both mental alertness and physical stamina steady throughout the day.

5. Improves Nutrient Absorption

Specific vitamins—like A, D, E, and K—are fat-soluble, meaning they need dietary fat for absorption. High-calorie vegan foods rich in healthy fats help the body better utilize these nutrients for optimal health and functioning.

6. Balances Energy Needs

People with physically demanding jobs or active lifestyles often burn more calories. High-calorie vegan foods replenish this energy effectively, ensuring the body meets its daily needs without causing nutritional imbalances or loss of strength over time.

7. Reduces Risk Of Nutrient Deficiency

High-calorie vegan foods often contain concentrated amounts of key nutrients like omega-3s, iron, calcium, and magnesium.

Eating them regularly supports optimal nutrition, helping prevent deficiencies that can affect energy, immunity, and overall health.

8. Supports Brain Health

Nuts, seeds, avocados, and other high-calorie vegan foods are abundant in key fatty acids, particularly omega-3s, which promote the formation and function of the brain. These fats improve memory, focus, and mood by reducing inflammation and promoting healthy neural communication.

9. Enhances Immune Function

Calorie-dense plant foods deliver antioxidants, vitamins such as C and E, and minerals like zinc and selenium. These nutrients protect cells from damage, strengthen immune responses, and reduce inflammation, helping the body efficiently fight infections and maintain long-term immune health.

10. Maintains Hormonal Balance

Healthy fats from vegan sources provide building blocks for hormone synthesis and regulation. They support reproductive health, modulate stress hormones, and help maintain balanced energy levels. Adequate fat intake is essential for proper hormonal function and overall physical and emotional well-being.

Best High-Calorie Vegan Foods With Recipes

1. Nuts And Nut Butters

Nuts are among the richest sources of plant-based calories. They’re packed with healthy fats, protein, fibre, and micronutrients.

Nutritional Benefits

These foods are rich in monounsaturated and polyunsaturated fats, which lower bad cholesterol and are wholesome for the heart.

They provide vital nutrients like vitamin E and magnesium, along with antioxidants that protect cells. Plus, they offer quality plant protein crucial for muscle repair and sustained energy.

Recipe: Creamy Peanut Butter Banana Smoothie

A delicious, high-calorie vegan smoothie packed with nuts and nut butter to provide lasting energy and muscle-boosting protein. Perfect for breakfast or a post-workout snack.

Prep time: 5 minutes | Cook time: 0 minutes | Total time: 5 minutes | Servings: 2

Ingredients

Ripe bananas: 2
Natural peanut butter: 3 tablespoons
Unsweetened plant milk: 1 cup
Rolled oats: 2 tablespoons
Chia seeds: 1 tablespoon
Maple syrup: 1 tablespoon (optional)
Cinnamon: ⅛ teaspoon or to taste
Ice cubes (optional)

Method

Peel and slice the bananas.
Add bananas, peanut butter, soy milk, oats, chia seeds, maple syrup, and cinnamon to a blender.
Process till creamy and smooth. If you want to, add ice cubes and combine once more.
Pour into glasses and serve immediately.

Health Benefits

This smoothie, rich in heart-healthy fats, plant-based protein, and fibre, promotes muscle repair, sustained energy, and reassures you about your cardiovascular wellness.

2. Seeds And Seed Butters

On a vegan diet, seeds are a great way to promote general health and increase energy levels because they are tiny but highly nutrient-dense, providing a rich mix of calories, good fats, and protein.

Nutritional Benefits

Omega-3 fatty acids, found in abundance in flax and chia seeds, promote heart and brain function. They also provide essential minerals like zinc, iron, and magnesium that boost immunity and energy, plus quality plant protein for muscle repair and tissue maintenance.

Recipe: Tahini Maple Energy Balls

These no-bake energy balls, combining seeds and tahini, offer a nutrient-packed, high-calorie vegan snack that’s perfect for quick energy on the go. The convenience of this recipe will relieve you of meal prep stress.

Prep time: 15 minutes | Cook time: 0 minutes | Total time: 15 minutes | Servings: 12 balls

Ingredients

Rolled oats: 1 cup
Tahini (sesame seed butter): ½ cup
Chia seeds: ¼ cup
Sunflower seeds: ¼ cup
Maple syrup: ¼ cup
Vanilla extract: 1 teaspoon
Sea salt: ⅛ teaspoon

Method

Oats, sunflower seeds, and chia seeds should all be combined in a mixing bowl..
Add tahini, maple syrup, vanilla extract, and salt. Mix well until the mixture sticks together.
Form the mixture into tiny, one-inch-diameter balls by rolling it.
Place the balls on a tray and refrigerate for at least 30 minutes to firm up.
Keep in the refrigerator in an airtight container for up to a week.

Health Benefits

These energy balls are rich in omega-3s, healthy fats, protein, and minerals that boost brain function, heart health, immunity, and muscle repair.

3. Avocados

Avocados, with their creamy texture and nutrient-rich profile, are a versatile addition to a balanced vegan diet. They pack a high-calorie punch, offering healthy fats and essential nutrients, inspiring creativity in your meal planning.

Nutritional Benefits

Avocados contain heart-healthy monounsaturated fats that lower harmful cholesterol. They’re rich in potassium, fibre, and antioxidants, which support digestion, immunity, and heart health. Plus, their fats improve the absorption of fat-soluble vitamins, enhancing overall nutrient uptake from plant foods.

Recipe: Classic Guacamole

A creamy, flavourful avocado-based dip packed with healthy fats and nutrients, perfect as a snack or accompaniment to meals in any vegan diet.

Prep time: 10 minutes | Cook time: 0 minutes | Total time: 10 minutes | Servings: 4

Ingredients

Ripe avocados: 2
Tomato: 1 small, finely chopped
Red onion: ¼ cup, finely chopped
Garlic: 1 clove, minced
Fresh lime juice: 1 tablespoon
Fresh cilantro: 2 tablespoons, chopped
Sea salt and pepper to taste

Method

After halving the avocados and removing the pit, scoop the flesh into a basin.
Using a fork, mash until the avocado is creamy but still chunky.
Add chopped tomato, red onion, garlic, lime juice, and cilantro. Mix well.
Season with salt and pepper to taste.
Accompany the dish right away with vegetable sticks or tortilla chips.

Health Benefits

Guacamole is rich in heart-healthy fats, fibre, and antioxidants that support digestion, immunity, and nutrient absorption for overall wellness.

4. Coconut Products

Coconut products are rich, flavourful, and high in calories, offering healthy fats and versatility in cooking, baking, and beverages for energy-dense vegan meals.

Nutritional Benefits

Coconut products contain medium-chain triglycerides (MCTs) that the body quickly uses for energy. They are rich in healthy saturated fats supporting hormone balance and provide essential minerals like manganese and copper, which aid metabolism, bone strength, and protect cells from damage.

Recipe: Creamy Coconut Curry Lentils

A rich, comforting vegan curry made with coconut milk that delivers healthy fats and a satisfying, calorie-dense meal perfect for nourishing energy.

Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Servings: 4

Ingredients

Red lentils: 1 cup, rinsed
Coconut milk: 1 can (400 ml)
Onion: 1 medium, chopped
Garlic: 2 cloves, minced
Ginger: 1 tablespoon, grated
Curry powder: 1 tablespoon
Turmeric: 1 teaspoon
Vegetable broth: 2 cups
Coconut oil: 1 tablespoon
Sea salt and pepper to taste
Fresh cilantro for garnish

Method

Heat the coconut oil. Add the ginger, garlic, and onion and sauté until aromatic.
Add curry powder and turmeric, cooking for 1 minute to release flavours.
Add the vegetable broth, coconut milk, and lentils and stir. Heat until it boils.
Lower the heat and cook the lentils for 25 to 30 minutes, stirring now and again, until they are creamy and tender.
Season with salt and pepper. Garnish with fresh cilantro before serving.

Health Benefits

This dish provides quick-energy medium-chain triglycerides, plant protein, and anti-inflammatory spices that support digestion, immune health, and sustained energy.

5. Dried Fruits

Dried fruits are naturally sweet, calorie-dense snacks that provide concentrated nutrients, making them a quick and portable source of energy for a vegan diet.

Nutritional Benefits

Dried fruits are high in natural sugars, providing quick energy. They are high in fibre, which facilitates digestion and prolongs feelings of fullness.

Additionally, they contain potassium, antioxidants, and essential vitamins that support heart health and overall well-being.

Recipe: No-Bake Dried Fruit And Nut Bars

A delicious, high-calorie vegan snack combining dried fruits and nuts for sustained energy, fibre, and essential nutrients. Perfect for on-the-go fuel or a healthy treat.

Prep time: 15 minutes | Cook time: 0 minutes | Total time: 15 minutes | Servings: 8 bars

Ingredients

Dates: 1 cup, pitted
Dried apricots: ½ cup
Raisins: ½ cup
Mixed nuts: 1 cup (almonds, walnuts, cashews, etc)
Sunflower seeds: ¼ cup
Chia seeds: 2 tablespoons
Maple syrup: 1 tablespoon (optional)
Vanilla extract: 1 teaspoon

Method

In a food processor, pulse dates, apricots, and raisins until finely chopped and sticky.
Add nuts, sunflower seeds, chia seeds, maple syrup, and vanilla. Pulse until combined but still chunky.
Press mixture firmly into a lined 8×8-inch pan.
Refrigerate for at least 1 hour to set.
Slice into bars and keep in the refrigerator in an airtight container.

Health Benefits

These bars provide quick energy from natural sugars, fibre for digestion, and antioxidants from dried fruits that support heart health and overall wellness.

6. Whole Grains

Whole grains are nutrient-rich carbohydrate sources that provide sustained energy, fibre, and essential vitamins, making them a vital part of a high-calorie vegan diet.

Nutritional Benefits

Complex carbs, which are abundant in whole grains, provide long-lasting energy. Their high fibre content aids digestion and stabilizes blood sugar levels.

They also provide essential B vitamins, magnesium, and iron, which support metabolism and oxygen transport in the body.

Recipe: Quinoa And Roasted Vegetable Salad

A nutritious, high-calorie vegan salad combining whole grains and roasted veggies for sustained energy, fibre, and essential nutrients. Perfect as a wholesome meal or side dish.

Prep time: 15 minutes | Cook time: 30 minutes | Total time: 45 minutes | Servings: 4

Ingredients

Quinoa: 1 cup, rinsed
Water or vegetable broth: 2 cups
Red bell pepper: 1, chopped
Zucchini: 1, chopped
Cherry tomatoes: 1 cup
Olive oil: 2 tablespoons
Fresh parsley: ¼ cup, chopped
Lemon juice: 2 tablespoons
Sea salt and pepper to taste

Method

Turn the oven on to 400°F (200°C). Add bell pepper, cherry tomatoes, and zucchini to a mixture of 1 tablespoon olive oil, salt, and pepper. Let it bake for 25 to 30 minutes.
Meanwhile, bring the water (or broth) and quinoa to a boil. Reduce the heat, cover, and cook the quinoa for 15 minutes or until it is foaming.
Use a fork to fluff the quinoa, then move it to a big bowl.
Add roasted vegetables, parsley, lemon juice, and remaining olive oil. Mix well.
Serve warm or cold, adjust seasoning as necessary.

Health Benefits

This salad provides essential B vitamins and minerals that promote metabolism and oxygen transfer, fibre to help with digestion, and complex carbohydrates for long-lasting energy.

7. Legumes

Legumes are nutrient-dense plant proteins that deliver calories, fibre, and essential nutrients, making them excellent for energy and muscle support in a vegan diet.

Nutritional Benefits

Legumes provide high-quality plant-based protein essential for muscle repair and growth. They are rich in fibre, promoting fullness and healthy digestion.

Additionally, legumes supply key micronutrients like potassium, iron, and folate, which support energy production and healthy blood formation.

Recipe: Hearty Lentil And Vegetable Stew

A comforting, high-calorie vegan stew packed with protein-rich lentils and nutrient-dense vegetables, perfect for sustained energy and muscle support.

Prep time: 15 minutes | Cook time: 40 minutes | Total time: 55 minutes | Servings: 4

Ingredients

Dried green or brown lentils: 1 cup, rinsed
Onion: 1 medium, chopped
Garlic: 2 cloves, minced
Carrots: 2, diced
Celery: 2 stalks, diced
Diced tomatoes: 1 can (400g)
Vegetable broth: 4 cups
Olive oil: 1 tablespoon
Cumin: 1 teaspoon
Smoked paprika: 1 teaspoon
Sea salt and pepper to taste
Fresh parsley for garnish

Method

The olive oil should be heated at medium heat in a large pot. Add the onion and garlic and sauté until translucent.
Cook the celery and carrots for five minutes.
Stir in cumin and smoked paprika, cook for 1 minute.
Add lentils, diced tomatoes, and vegetable broth. Bring to a boil.
Lentils should be soft after 30 to 35 minutes of simmering over low heat with a lid on.
Season with salt and pepper. Garnish with fresh parsley before serving.

Health Benefits

In addition to fibre for digestive health and vital minerals like potassium and iron for blood health and energy support, this stew offers plant-based protein for muscular growth.

8. Soy Products

Soy products are versatile, protein-rich vegan foods that offer essential amino acids and calories, supporting muscle growth and overall nutrition in plant-based diets.

Nutritional Benefits

Products made from soy offer complete protein that includes all of the key amino acids required for the development and repair of muscles.

Because they don't contain cholesterol, they also improve heart health because they are high in calcium, iron, and magnesium, which support strong bones and good blood.

Recipe: Stir-Fried Tofu And Vegetables

A flavourful, high-protein vegan dish featuring tofu and colourful vegetables, perfect for muscle repair and balanced nutrition.

Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes | Servings: 3

Ingredients

Firm tofu: 1 block (400g), pressed and cubed
Red bell pepper: 1, sliced
Broccoli florets: 1 cup
Carrot: 1, sliced
Soy sauce or tamari: 2 tablespoons
Sesame oil: 1 tablespoon
Garlic: 2 cloves, minced
Ginger: 1 teaspoon, grated
Sesame seeds: 1 tablespoon (optional)
Cooked brown rice or quinoa to serve

Method

Heat the sesame oil in a big skillet over medium heat. Cook the garlic and ginger for one minute.
Cook for 6 to 8 minutes, or until the tofu cubes are brown on all sides.
Add bell pepper, broccoli, and carrot, stir-fry for 5-7 minutes until vegetables are tender-crisp.
Pour in soy sauce, toss everything to coat evenly. Cook for another 2 minutes.
Serve over cooked quinoa or brown rice and, if wanted, sprinkle with sesame seeds.

Health Benefits

This dish offers complete plant protein essential for muscle growth, rich minerals like calcium and iron for bone and blood health, and is naturally cholesterol-free, supporting heart wellness.

Conclusion

Incorporating high-calorie vegan foods into your diet ensures you meet your energy needs while enjoying nutrient-rich, plant-based options.

From nuts and seeds to legumes, avocados, and whole grains, these foods provide healthy fats, protein, and essential vitamins to support weight management, muscle growth, and overall vitality.

Whether you aim to gain weight, fuel an active lifestyle, or maintain balanced nutrition, choosing calorie-dense, wholesome vegan foods empowers you to thrive with sustained energy and vibrant health.

I trust you enjoyed this article about the Best High-Calorie Vegan Foods To Boost Energy. Stay tuned for more blog posts soon. Take care!

JeannetteZ

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