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How to Maintain or Gain Weight | Plant Based Diet Guidance

Best to prepare all nuts and seeds by soaking in distilled water overnight.

Adding to a smoothy is the best way to get all the nutrition from these ingredients. All items listed are best raw

 and organic.


What 

Protein In 100g

Calories per 100 Grams (dry)

Fiber in 100 Grams

Almonds

21

576

12

Pumpkin Seeds

30

446

18

Flax Seeds

18

534

27

Sunflower Seeds

1.

584

9

One hundred grams is just under four ounce.  For reference 

Sweet Potato

1.6

86

3

Black Beas (Dry)

21

339

16

Brown Rice (Dry)

7.6

364

2.1

I have given you dry values, you my convert the numbers to cooked by weighing after you cook (your results will differ from my results, I like my bean well cooked and my brown rice more on the moist side).