Vegetarian & Vegan Weight Gain Diet Plan

Introduction

When people talk about diets, they usually mean losing Weight. But a lot of people have the opposite problem: they need to gain Weight healthily.

It can be hard to gain Weight on a vegetarian or vegan diet since these diets tend to be lower in calories and higher in fiber, which makes you feel full. This is true whether you are naturally thin, recuperating from an illness, or trying to build muscle.

The good news is that you can gain Weight on a plant-based diet without hurting your health or your values.

This Full Guide Includes:

How many calories do you need to put on Weight?
Vegetarian and vegan foods that are high in calories
Ways to eat more calories that work
A complete meal plan for a week to help you gain Weight in a healthy way
Answers to common questions about gaining Weight on a plant-based diet

Why It Can Be Hard to Gain Weight on a Plant-Based Diet

Plant-based diets are good for your health in many ways, but they can make it harder to gain Weight for a few reasons:

Less Calorie Density

Fruits and vegetables are examples of plant-based foods that are high in water and fiber. This makes them filling but low in calories.

A Lot of Fiber

Fiber is good for your health, but it might make you feel full quickly, which makes it hard to eat additional calories.

Less Fat in Your Diet

Some people who eat just plants don’t eat fats. However, fats are high in calories and help you healthily gain Weight.

If you want to gain Weight on a plant-based diet, you need to eat foods that are high in calories and nutrients and come up with a plan that lets you eat more without feeling too full.

How Many Calories Do You Need to Put on Weight?

Your age, gender, height, Weight, and degree of activity all affect how many calories you need.

You need to eat more calories than your body burns in order to gain Weight. This is called a calorie surplus.

For Example:

Let’s say you need 2,000 calories a day to keep your Weight the same:

If you eat 2,500 to 3,000 calories every day, you gain around 0.25 to 0.5 kg every week.

People with high metabolisms, athletes, or those with greater muscle mass may require 3,500 calories or more per day to gain Weight.

The Best Vegetarian and Vegan Foods for Gaining Weight in a Healthy Way

You shouldn’t eat junk food to acquire Weight healthily. Instead, eat foods that are abundant in calories and nutrients to help you healthily gain Weight.

Plant-Based Foods with a Lot of Protein

Protein helps build and repair muscle, making it vital for healthy weight gain. Aim for roughly 1.2 to 2.0 grams of protein per kilogram of body weight every day.

Some good sources of plant-based protein are:

Tofu
Lentils and tempeh
Chickpeas
Edamame
Seitan (gluten from wheat)
Nut butter and nuts
Chia, hemp, sunflower, and flax seeds
Powders of vegan protein
Greek yogurt and cheese for vegetarians

For maximum results, make sure you include protein in every meal and snack.

Good Fats

Fat has more than twice as many calories per gram as protein or carbs. Healthy fats are a good way to get more calories without having to eat a lot of food.

Some great sources of healthy fats are:

Oil from olives
Avocado
Nut butters
Things made from coconut
Almonds, cashews, and hazelnuts are nuts.
Flax, chia, and pumpkin seeds
Vegan cheeses

How to use them:

Pour oil over salads and veggies.
Add nut butter to porridge or smoothies.
Add seeds to yogurt or salads.

Carbohydrates with a Lot of Calories

Carbs give you energy for working and exercise and help your muscles expand. Choose complex carbs that supply additional nutrients.

Some good choices are:

Brown rice
Oats
Quinoa
Bread and pasta made with whole grains
Sweet potatoes with potatoes
Bananas, mangoes, and dates are all fruits.

43 Plant-Based Foods with a Lot of Calories for Gaining Weight

Here is a list of vegetarian and vegan foods that are high in calories:

Food Item	Calories (per 100g)
Olive oil	884 calories
Almonds	612 kcal
Nut butter	567 kcal
Milled flaxseeds	508 kcal
Tempeh	150 kcal
Tofu	88 kcal
Raw chickpeas	132 kcal
Boiled lentils	116 kcal
Cooked pasta	160 kcal
Boiled rice	100 kcal
Cooked quinoa	120 kcal
Avocado	115 kcal
Banana	100 calories
Yogurt with coconut	215 kcal
Vegan cheese	250–400 calories

Foods to Cut Back On

When you’re trying to gain Weight, it could be tempting to eat a lot of processed meals that are high in calories. But it’s important to keep these things to a minimum:

Food on the go
Drinks with sugar
Deep-fried snacks
Pastries and cakes
Vegan junk foods that have been heavily processed

These foods may help you gain Weight, but they don’t have many nutrients, and eating too much of them could be bad for your health.

How to Gain Weight in a Healthy Way on a Plant-Based Diet

Try to eat five to six modest meals a day instead of three big ones.

Offer high-calorie drinks like smoothies or shakes as well.

Add healthy fats to your meals to get more calories without eating a lot.

Add strength training to your routine to help make sure that most of the Weight you acquire is muscle.

Use apps to keep track of everything you eat so you can make sure you’re getting enough calories.

Slowly add more calories to your diet to avoid stomach problems.

A 7-Day Vegetarian/Vegan Meal Plan for Weight Gain

This meal plan gives you about 2,800 to 3,000 calories each day. Adjust portion amounts to match your personal calorie needs.

Day 1

Breakfast: Oatmeal with almond butter, banana, and chia seeds
Trail mix (nuts, seeds, and dried fruit) is a snack.
Lentil curry with brown rice and avocado salad for lunch
Snack: A smoothie made with soy milk, peanut butter, and fruit
Dinner: Brown rice and tofu stir-fry with sesame oil
Coconut yogurt with granola is a good snack for the evening.

Day 2

Vegan banana pancakes with maple syrup for breakfast
Snack: Hummus on whole-grain pita
Chickpea salad sandwich and almonds for lunch
For a snack, have a soy latte and a banana.
Dinner: Vegan mushroom risotto
For a snack, eat dark chocolate and walnuts.

Day 3

For breakfast, oats soaked overnight with flaxseeds, berries, and almond butter.
Peanut butter toast with fruit is a snack.
Lunch: Black bean burrito bowl
Oat milk, protein powder, and mango smoothie for a snack
Dinner: Cashew cheese vegan lasagna
Snack at night: popcorn with olive oil

Day 4

Breakfast: Avocado toast and scrambled tofu
Vegan granola bar for a snack
Lunch: A salad made with quinoa, chickpeas, and pumpkin seeds
Vegan protein shake for a snack
Thai peanut noodles with tofu for dinner
Coconut yogurt with berries for a snack at night

Day 5

A smoothie bowl with nuts on top for breakfast
Snack: Dates filled with nut butter
Vegan sushi rolls with edamame for lunch.
Snack: Vegan cheese on crackers
Dinner: Tikka masala with rice and no meat
Baked apple with walnuts for a snack at night

Day 6

Vegan muffins and soy lattes for breakfast
Almond butter on a banana for a snack
A whole-grain baguette with a vegan burger for lunch
Fruit smoothie for a snack
Dinner: Vegan chili and cornbread
Dark chocolate is a good snack for the evening.

Day 7

Tofu scramble with toast for breakfast
Trail mix is a snack.
Vegan spaghetti primavera for lunch
Vegan protein bar for a snack
Tacos with black beans and sweet potatoes for dinner
Coconut yogurt with berries for a snack at night

Frequently Asked Questions (FAQs)

Is it possible to gain Weight quickly on a vegan diet?
Yes, but gaining Weight quickly usually means gaining more body fat than muscle. For better outcomes, try to gain 0.25 to 0.5 kg every week.
Is it safe to take vegan protein powders every day?
Yes, high-quality vegan protein powders produced from peas, soy, or hemp are safe and can help you get the protein you need.
Will eating more fat cause me to gain fat that isn’t good for me?
Not always. Healthy fats from nuts, seeds, avocados, and oils are vital for balanced weight growth, especially if accompanied by strength training.
Is it possible to gain muscle without eating meat?
Of course. A lot of athletes do well on diets that are mostly plants. Make sure you’re getting enough protein and calories, and work out with weights on a regular basis.
How can I avoid feeling too full while trying to eat more calories?
Eat smaller meals more often, drink smoothies and other liquid calories, add healthy fats for more calories without extra bulk, and don’t eat particularly high-fiber meals all at once.

In Conclusion

With the appropriate strategy, you can gain Weight on a vegetarian or vegan diet.

You can gain Weight in a healthy and long-lasting way by eating meals that are high in calories and nutrients, eating more often, and balancing your macronutrients. Whether your aim is enhanced health, increased muscle mass, or recovering from weight loss, a well-planned plant-based diet may help your journey.

Vegetarian and Vegan Weight Gain Diet Plan: Complete Guide + 7-Day Meal Plan