In a world that seems full of people who want to lose weight, it can be hard to get useful, practical tips to gain weight, especially if you are vegetarian or vegan.

This 7-day meal plan is based around a 3000kcal (average) intake, to help you pack on some pounds while enjoying some seriously tasty meals.

You get to enjoy an abundance of nutrient-rich plant foods, healthy servings of fat, protein and fibre, because weight gain doesn’t have to come from unhealthy foods.

You can also swap and change the meals from day to day, or bulk cook just a few of them to save on time. It’s quite flexible.

Summary

This 3000kcal vegetarian/vegan meal plan could help you add excess calories to your diet and gain weight the healthy way

How to gain weight healthily

The recommended calorie intake for the needs of most women is 2000kcal, and most men 2500kcal.

Of course, everybody has a different calorie need, which depends on multiple factors like, body size, activity level, fitness goals and more. E.g. a 5’2 woman working an office will need significantly less calories than a 5’10 female firefighter.

And men tend to need more calories than women in general (even if they are the same height).¹

That’s why we have made this sample meal plan include 3000 daily calories, ensuring the average person following it will be consuming enough excess calories (500-1000kcal) to put on weight.

Summary

You need to make sure you consume more calories than you burn to gain weight
There are several factors that increase your calorie needs like, being tall, being active, being male

How many calories a day should you eat to gain weight?

There are several factors to consider when estimating your daily calorie needs, including:

Activity: active jobs, exercise and other lifestyle factors can increase your calorie needs
Age: as we get older, our bodies burn less calories when we are resting²
Gender: even when men and women are the same height, men usually burn 5-10% more calories while resting³
Height: the taller and heavier you are, the more calories you will need to stay at the same weight

One of the most effective methods for gaining weight is to estimate how many calories your body is burning on a daily basis and eat more than that (around 500-1000 surplus calories).

Summary

You should try to estimate your daily calorie needs and then add 500-1000 calories a day on top of that to gain weight sustainably and healthily

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Is a 3000-calorie diet for everyone?

As mentioned above, the average daily recommended calorie intake for men is 2500kcal and 2000kcal for women.

However, if you exercise most days or are often on your feet all day, you’ll probably need more than the average person.

Just like athletes are likely to need even more due to their muscle mass and training regimes.

So, the average man or woman could see weight gain from this 3000kcal daily calorie intake, whereas taller, bigger, younger, and more active people may find this only maintains their weight.

If that’s the case, but you still fancy trying this meal plan, you can just increase the portion sizes or add in an extra snack or two.

Summary

No, it is not going to meet the needs of all people but it could help most average men and women to gain weight by increasing their calorie intake by 500-1000kcal a day

Risks of following a high-calorie diet

If you simply focus on consuming excess calories and nothing else, junk food and unhealthy foods are the easiest go-to.

Now, there’s nothing wrong with enjoying junk food and unhealthy food if you eat a generally healthy, balanced diet the rest of the time.

But, fruits, vegetables, wholegrains, protein and healthy fats should make up the majority of your diet, as they not only provide your body with energy, but also vitamins, minerals, and other micronutrients.

Summary

It’s easy to eat lots of calories with unhealthy foods like fast food and sugary food, but it is not healthy or sustainable
Aim to increase your calories with healthy foods like vegetables, fruits, wholegrains, proteins and healthy fats

Young adult woman preparing a healthy salad in the kitchen

43 of the best weight gaining foods

If you want to make sure you gain weight the healthy way, the following minimally processed foods should make up the bulk of most of your meals:

Approximate calories (kcal) per 100g:

Plant-protein*

1. Tofu – 88kcal

2. Chickpeas (raw) – 132kcal

3. Peas – 88 kcal

4. Lentils – 116kcal

5. Chia seeds – 440kcal

6. Nuts (e.g. roasted hazelnuts): 645kcal

7. Nut butters (e.g. peanut butter): 567kcal

8. Wholegrains (e.g. wholemeal bread): 234kcal

9. Tempeh: 150kcal

10. Other soya products, e.g. soya mince (342kcal)

11. Protein powders (150kcal)

12. Eggs are also a great source of protein if you are vegetarian – 143kcal

Grains

13. Rice (cooked) - 100kcal

14. Pasta (cooked) – 160kcal

15. Oats – 371kcal

16. Breads – 265 kcal

17. Quinoa (cooked) – 120 kcal

Healthy fats

18. Olive oil – 884kcal

19. Nut butters (e.g. almond butter) – 626kcal

20. Almonds – 612 kcal

21. Brazil nuts – 683kcal

22. Flaxseeds (milled) – 508kcal

Fruits

23. Bananas – 100kcal

24. Avocados – 115kcal

25. Apples – 40 kcal

26. Berries – 60 kcal

27. Pears – 60 kcal

28. Grapes – 55kcal

29. Pineapple – 50kcal

30. Mango – 63kcal

Vegetables

31. Sweet potatoes (cooked) - 90kcal

32. Peppers – 25kcal

33. Butternut squash – 41kcal

34. Courgette – 27kcal

35. Broccoli – 35kcal

36. White potatoes (cooked) – 77kcal

37. Cauliflower – 30kcal

38. Kale – 35kcal

Dairy/vegan alternatives

39. Cow’s milk – 60kcal

40. Greek yoghurt – 120kcal

41. Kefir – 61kcal

42. Cheese - 350kcal

43. Their vegan alternatives (e.g. soy milk): 34kcal

Summary

*You can substitute some of the vegetarian/vegan proteins for lean meat, fish or other unprocessed animal proteins

Healthy, minimally processed foods like protein, grains, healthy fats, fruits, vegetables are some of the best healthy weight gaining foods

24 foods to avoid when gaining weight

Although eating a large pizza, sides and a drink, could set you back 3000 calories in one fatal swoop, your body is not getting all the nutrients it needs to thrive.

While there’s nothing wrong with indulging your cravings when they hit, it shouldn’t become a daily habit as your body may struggle to function at its best.

Here are some of the other foods that will help you eat more calories, but should be avoided (for the most part) if you want to gain weight in a healthy way:

Fast food: burgers, kebabs, chips, takeaway Chinese and Indian foods, etc.
Fried foods: chips, chicken nuggets, onion rings, doughnuts, mozzarella sticks, etc.
Sugary foods: sweets, milk chocolate, ice cream, cakes, puddings, etc.
Soft drinks: fizzy drinks, sugary lattes / coffees, energy drinks, fruit juices, etc.
Unhealthy carbs: crisps, garlic bread, pastries, sugary cereals, biscuits, etc.

Summary

Fast foods, fried foods, sugary foods, soft drinks and unhealthy carbs should still be avoided for the most part, even if you want to gain weight

Handpicked content: How to gain weight healthily

Healthy weight gain meal plan

Try this 3000kcal (average) a day meal plan to gain weight see if it can help you achieve weight gain the healthy way.

Feel free to swap the meals around or only cook a select few in bulk, it is totally up to you. Each meal’s calorie and fat content are listed next to it, so you can swap similar meals for one another, e.g. 500kcal porridge for 500kcal yoghurt.

**Please note that all calorie and fat estimations are approximate and will differ if you use different brands / make substitutions. Use it as a guide meal plant rather than an exact science.

Dietary guide:

(V) vegetarian
(V*) vegetarian with vegan option
(Ve) vegan

Monday

Daily total:

3094 kcal
177g fat

Meal	Recipe	Calories	Fat
Breakfast	Coconut & banana almond butter oats (Ve)	707kcal	36.8g
	5 tbsp rolled oat flakes	178kcal	4.1g
	300ml Alpro Coconut Original yoghurt	60kcal	2.7g
	2 tbsp almond butter	236kcal	20.8g
	1 large banana	121kcal	0.1g
	20g pumpkin seeds	113kcal	9.1g
Mid-morning snack	*Honey nut fruit yoghurt (V)**	581kcal	42g
	1 tbsp raw honey (or vegan agave nectar)	68kcal	0g
	6 Brazil nuts	205kcal	20.5g
	1 medium apple	94kcal	0.87g
	100g Co yo coconut yoghurt	215kcal	21g
Lunch	Green vegetable fritters with tomato salsa (V)	622kcal	44g
Snack	Strawberry protein milkshake (V)	648kcal	13.6g
	129g serving strawberry performance gainer protein powder	459kcal	4.6g
	300ml whole milk	189kcal	9g
	OR
	Vegan peanut butter protein shake (Ve)	570kcal	16.6g
	30g vegan vanilla protein powder	136kcal	2.2g
	400ml soy milk	128kcal	7.6g
	50g peanut butter	306kcal	6.8g
Dinner	*Avocado toasts (V)**	536kcal	35.1g
	1 average avocado	266kcal	27.3g
	2 slices wholemeal bread, toasted	160kcal	1.9g
	1 tsp chilli flakes	9.2kcal	0.38g
	1 large egg, boiled (or scrambled tofu for (Ve))	82kcal	5.5g
	1 average tomato	19.5kcal	0.13g

Tuesday

Daily total:

2995 kcal
180.3g fat

Meal	Recipe	Calories	Fat
Breakfast	Vegan homemade granola + yoghurt and berries (Ve)	548kcal	46.7g
	Vegan dark chocolate & pecan granola	225kcal	15.2g
	150g Co yo coconut yoghurt	323kcal	31.5g
Mid-morning snack	Deliciously Ella Energy Ball Cacao & Almond (Ve)	244kcal	11g
Lunch	Cauliflower, egg and sweet potato curry (V)	822kcal	52g
Snack	Strawberry protein milkshake (V)	648kcal	13.6g
	129g serving strawberry performance gainer protein powder	459kcal	4.6g
	300ml whole milk	189kcal	9g
	OR
	Vegan peanut butter protein shake (Ve)	570kcal	16.6g
	30g vegan vanilla protein powder	136kcal	2.2g
	400ml soy milk	128kcal	7.6g
	50g peanut butter	306kcal	6.8g
Dinner	Hearty vegan mushroom and leek pie + steamed green vegetables (Ve)	734kcal	34g
	Mushroom, leek and parsnip pie with flaky pastry crust	684kcal	34g
	150g steamed green veg	50kcal	0g

Wednesday

Daily total:

3030 kcal
120.6g fat

Meal	Recipe	Calories	Fat
Breakfast	Vegan fry-up (Ve)	611kcal	18.5g
Mid-morning snack	*Honey nut fruit yoghurt (V)**	581kcal	42g
	1 tbsp raw honey (or vegan agave nectar)	68kcal	0g
	6 Brazil nuts	205kcal	20.5g
	1 medium apple	94kcal	0.87g
	100g Co yo coconut yoghurt	215kcal	21g
Lunch	*“Posh” beans on toast (V)**	554kcal	17.5g
Snack	Strawberry protein milkshake (V)	648kcal	13.6g
	129g serving strawberry performance gainer protein powder	459kcal	4.6g
	300ml whole milk	189kcal	9g
	OR
	Vegan peanut butter protein shake (Ve)	570kcal	16.6g
	30g vegan vanilla protein powder	136kcal	2.2g
	400ml soy milk	128kcal	7.6g
	50g peanut butter	306kcal	6.8g
Dinner	Black bean burger with guacamole and chipotle mayo (Ve)	636kcal	29g

Thursday

Daily total:

2975 kcal
161.1g fat

Meal	Recipe	Calories	Fat
Breakfast	Coconut & banana almond butter oats (Ve)	707kcal	36.8g
	5 tbsp rolled oat flakes	178kcal	4.1g
	300ml Alpro Coconut Original yoghurt	60kcal	2.7g
	2 tbsp almond butter	236kcal	20.8g
	1 large banana	121kcal	0.1g
	20g pumpkin seeds	113kcal	9.1g
Mid-morning snack	Vegan homemade granola + yoghurt and berries (Ve)	548kcal	46.7g
	Vegan dark chocolate & pecan granola	225kcal	15.2g
	150g Co yo coconut yoghurt	323kcal	31.5g
Lunch	Courgette and asparagus salad with pumpkin seed pesto (V*)	338kcal	30g
Snack	Strawberry protein milkshake (V)	648kcal	13.6g
	129g serving strawberry performance gainer protein powder	459kcal	4.6g
	300ml whole milk	189kcal	9g
	OR
	Vegan peanut butter protein shake (Ve)	570kcal	16.6g
	30g vegan vanilla protein powder	136kcal	2.2g
	400ml soy milk	128kcal	7.6g
	50g peanut butter	306kcal	6.8g
Dinner	Hearty vegan mushroom and leek pie + steamed green vegetables (Ve)	734kcal	34g
	Mushroom, leek and parsnip pie with flaky pastry crust	684kcal	34g
	150g steamed green veg	50kcal	0g

Friday

Daily total:

2916 kcal
139.3g fat

Meal	Recipe	Calories	Fat
Breakfast	Vegan breakfast muffin (Ve)	561kcal	32.7g
Mid-morning snack	*Honey nut fruit yoghurt (V)**	581kcal	42g
	1 tbsp raw honey (or vegan agave nectar)	68kcal	0g
	6 Brazil nuts	205kcal	20.5g
	1 medium apple	94kcal	0.87g
	100g Co yo coconut yoghurt	215kcal	21g
Lunch	Vegan Macaroni Cheese with a chilli and garlic crumb topping (Ve)	636kcal	29g
Snack	Strawberry protein milkshake (V)	648kcal	13.6g
	129g serving strawberry performance gainer protein powder	459kcal	4.6g
	300ml whole milk	189kcal	9g
	OR
	Vegan peanut butter protein shake (Ve)	570kcal	16.6g
	30g vegan vanilla protein powder	136kcal	2.2g
	400ml soy milk	128kcal	7.6g
	50g peanut butter	306kcal	6.8g
Dinner	Chipotle black bean and quinoa chilli (V*)	490kcal	22g

Saturday

Daily total:

2864 kcal
118.3g fat

Meal	Recipe	Calories	Fat
Breakfast	Green spinach pancakes with mushrooms & sweetcorn (Ve)	408kcal	12.5g
Mid-morning snack	Vegan homemade granola + yoghurt and berries (Ve)	548kcal	46.7g
	Vegan dark chocolate & pecan granola	225kcal	15.2g
	150g Co yo coconut yoghurt	323kcal	31.5g
Lunch	Chickpea and pea kedgeree (Ve)	479kcal	10g
Snack	Strawberry protein milkshake (V)	648kcal	13.6g
	129g serving strawberry performance gainer protein powder	459kcal	4.6g
	300ml whole milk	189kcal	9g
	OR
	Vegan peanut butter protein shake (Ve)	570kcal	16.6g
	30g vegan vanilla protein powder	136kcal	2.2g
	400ml soy milk	128kcal	7.6g
	50g peanut butter	306kcal	6.8g
Dinner	Smoky tofu fajitas with spicy tomato salad (Ve)	781kcal	47g

Sunday (Vegetarian)

Daily total:

3299 kcal
110g fat

Meal	Recipe	Calories	Fat
Breakfast	Sweet potato pancakes / waffles (V)	758kcal	10g
	60g mashed, cooked sweet potato	54kcal	0g
	2 medium eggs	124kcal	8g
	Sprinkle of cinnamon	0kcal	0g
	120g plain white flour	419kcal	1g
	½ teaspoon baking soda	0kcal	0g
	Splash of unsweetened soya milk	4kcal	0g
	1 tbsp peanut butter	92kcal	1g
	1 tbsp maple syrup	41kcal	0g
	75g blueberries	24kcal	0g
Mid-morning snack	*Honey nut fruit yoghurt (V)**	581kcal	42g
	1 tbsp raw honey (or vegan agave nectar)	68kcal	0g
	6 Brazil nuts	205kcal	20.5g
	1 medium apple	94kcal	0.87g
	100g Co yo coconut yoghurt	215kcal	21g
Lunch	Smashed Avocado on Wholegrain Rye (Ve)	650kcal	30g
Snack	Strawberry protein milkshake (V)	648kcal	13.6g
	129g serving strawberry performance gainer protein powder	459kcal	4.6g
	300ml whole milk	189kcal	9g
	OR
	Vegan peanut butter protein shake (Ve)	570kcal	16.6g
	30g vegan vanilla protein powder	136kcal	2.2g
	400ml soy milk	128kcal	7.6g
	50g peanut butter	306kcal	6.8g
Dinner	Aubergine and red onion quinoa pasta bake (V*)	662kcal	14g

To conclude

Everyone has an individual calorie need, and if they consume over that amount, they will gain weight
Weight, height, occupation, activity level, age and sex can increase or decrease our calorie needs
The average calorie-intake recommendation for women is 2000kcal for women and 2500kcal for women, which suggests this 3000kcal gain weight diet plan could be successful for some
This 3000kcal gain weight meal plan could add 500-1000 surplus calories a day, which can help you to gain weight sustainably
Increase portion sizes or add in a few extra snacks if you know you need more calories than that, e.g. you are tall, you’re very active, you’re young and healthy

Handpicked content: 5 high calorie foods for healthy weight gain

Sources

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated: 27 July 2021