While I can’t exactly relate, I know many vegans who find it really hard to gain weight.
On a non-vegan diet, they often turn to something like a Gallon Of Milk A Day (GOMAD) diet, where they drink a gallon of milk a day in addition to eating other food.
Obviously we don’t drink dairy milk, so we need some sort of replacement.
The solution starts with a question…
Why a gallon of milk? Liquid calories are the easiest to consume and digest, and a gallon of milk has over 2,300 calories and over 120 grams of protein. It’s also reasonably cheap.
In short, it’s a cheap mass gainer with tons of calories and protein.
How to Make Your Own Vegan Mass Gainer
There aren’t many vegan mass gainers out there. (If you ever want to start a business, there’s an idea.)
For a long time, vegan bodybuilders have been blending their own mass gainers following this basic formula:
- 2 – 3 cups Plant milk (usually soy or almond)
- 1 cup of carbs (quick oats, oat flour, dextrose flour)
- 2 – 3 scoops vegan protein powder (here are my favorites)
- 1/2 – 1 cup Peanut butter
- 3 – 6 tbsp cocoa powder (optional)
- 1 banana (optional)
I put all those ingredients into Cronometer (a food tracker):
And it spit out the nutritional stats:
A shake like that will have something like:
- 2100 calories
- 160 gram carbohydrates
- 120 grams fat
- 141 grams protein
Putting aside whether this is the healthiest thing to add to your diet, it’s a very close substitute to a gallon of milk.
With something like this, I think you can follow a vegan GOMAD diet if that’s your goal.