How to gain weight on a vegan or vegetarian diet
Written byAnnabel Francis
Reviewed byHeeral Tomlinson
Looking to gain weight on a vegan or vegetarian diet? This flexible guide explores calorie-dense foods, meal ideas and practical tips to help you increase intake while still nourishing your body
Summary
1How to gain weight healthily
Healthy weight gain comes from eating more calories than you burn, focusing on balanced meals and making gradual changes that are easier to maintain.
2Foods to focus on
Foods that are higher in calories and rich in protein, healthy fats and whole carbohydrates can help support weight gain.
3Vegetarian and vegan meals for weight gain
These vegetarian and vegan meal ideas offer calorie-dense, nourishing options for breakfast, lunch, dinner and snacks that can be adapted.
Gaining weight can feel just as tricky as losing it, especially if you follow a vegetarian or vegan diet. While there’s plenty of advice out there on cutting calories and weight loss, practical support on healthy weight gain is often harder to find. This vegan and vegetarian meal guide is designed to support healthy weight gain without rigid rules, focusing on nutrient-dense foods and recipes that include healthy fats, protein and fibre. Instead of sticking to a set number of calories each day, it offers calorie-dense meals and foods you can choose from and adjust to suit your lifestyle and appetite.
How to gain weight healthily
To gain weight, you need to consume more calories than your body burns. For most women, the average recommended intake is around 2000 kcal a day, while for most men it’s around 2500 kcal.1 However, how many calories you need can vary depending on factors like:
- activity level: active jobs, exercise and lifestyle factors can increase how many calories you need
- gender: even at the same height, men usually burn around five to ten per cent more calories at rest than women2
- age: as we get older, our bodies tend to burn fewer calories at rest3
- height and body size: the taller and heavier you are, the more calories you’ll need to maintain your weight
If you’re looking for gradual, sustainable weight gain, it’s recommended to add an extra daily calorie surplus of around 500–1000 kcal. For some people, this may naturally work out at around 3000 kcal a day, while for others it may be higher or lower depending on your needs.
Is a 3000-calorie diet right for everyone?
Not necessarily. While a 3000-kcal intake may help many people gain weight, others – particularly taller, younger or more active people – may find it simply maintains their weight. If you try this approach and don’t see any changes, increasing portion sizes or adding an extra snack or two can help you adjust your intake in a way that works for you.
Vegan and veggie foods to focus on
- Tofu – 88kcal
- Chickpeas (raw) – 132kcal
- Chia seeds – 480kcal
- Nuts (e.g. roasted hazelnuts) – 645kcal
- Nut butters (e.g. peanut butter) – 567kcal
- Wholegrains (e.g. wholemeal bread) – 234kcal
- Tempeh – 190kcal
- Other soya products, e.g. soya mince – 342kcal
- Olive oil – 884kcal
- Nut butters (e.g. almond butter) – 626kcal
- Almonds – 612 kcal
- Brazil nuts – 683kcal
- Flaxseeds (milled) – 508kcal
- Bananas – 100kcal
- Avocados – 160kcal
- Berries – 60 kcal
- Pears – 60 kcal
- Mango – 65kcal
- Dates – 277 kcal
- Raisins – 299 kcal
- Dried apricots – 241 kcal
- Sweet potatoes (cooked) - 90kcal
- Butternut squash – 41kcal
- Corn (sweetcorn) – 96kcal
- Green peas – 81kcal
- Parsnips – 75kcal
- Beetroot – 43kcal
- White potatoes (cooked) – 77kcal
- Iron-rich kale – 35kcal
- Whole milk – 60kcal
- Soy milk – 54kcal
- Greek yoghurt – 120kcal
- Kefir – 61kcal
- Cheese – 350kcal
- Coconut yoghurt – 150-180 kcal
Foods to limit when gaining weight
While high-calorie foods can make it easier to increase your total calorie intake, relying heavily on fast food, fried foods, sugary snacks and soft drinks can leave your body short on essential nutrients. These foods can still be enjoyed occasionally, but most of your meals should be built around whole foods that support energy, digestion and overall health.
Foods that are best kept as occasional choices if you’re aiming to gain weight in a healthy, balanced way are:
- fast food: burgers, kebabs, chips and takeaways
- fried foods: chips, onion rings, doughnuts and mozzarella sticks
- sugary foods: sweets, milk chocolate, ice cream, cakes and puddings
- soft drinks: fizzy drinks, sugary lattes and coffees, energy drinks and fruit juices
- highly processed carbohydrates: crisps, garlic bread, pastries, sugary cereals and biscuits
Vegan and vegetarian meals for healthy weight -gain
Looking to experiment in the kitchen? These meal ideas are designed to help you increase calories in a nourishing way, while still leaving room for the enjoyable sweet treat. Each meal is calorie-dense and suitable for vegetarian and vegan diets, with simple swaps where needed. You can rotate meals throughout the week or batch-cook to fit your routine.
- chocolate protein baked oats (Ve or V) – 698 kcal per serving
- cottage cheese pancakes (V) – 418 kcal per serving
- high-protein masala chai porridge (V) – 461 kcal per serving
- beauty-boosting smoothie with vitamin C (Ve) – 128kcal per serving
- super green protein pancakes (V) – 475kcal per serving
- green chickpeas on toast (V) – 749 kcal per serving
- red lentil and tomato beans with poached eggs (V) – 531 kcal per serving
- shakshuka with black beans (V) – 413 kcal per serving
- high-fibre roasted sweet potatoes (V) – 452 kcal per serving
- gluten-free bread (V) with a green, bean dip (Ve) – 529 kcal per serving
- mixed bean and lentil chilli (Ve) – 565 kcal per serving
- masala chickpea pancake with butter beans (Ve) – 452 kcal per serving
- chickpea penne with crumbled tempeh (Ve) – 663 kcal per serving
- chickpea pasta with smoky lentils (V) – 645 kcal per serving
- pistachio pasta (Ve) – 444 kcal per serving
- thai noodle salad (V) – 439 kcal per serving
- high-protein miso butter beans (Ve) – 479 kcal per serving
- red bean super stew (V) – 515 kcal per serving
- high-protein immunity dal (Ve) – 454 kcal per serving
- gluten-free lemon drizzle cake (V) – 435 kcal per serving
- apple and cinnamon mug cake (V) – 365 kcal per serving
- high-protein cheesecake (V) – 387 kcal per serving
- peanut butter date bites (Ve) – 198 kcal for two bites
- rocky road (V) – 120 kcal per serving
- banana and pecan energy balls (V) – 264 kcal for two balls
- a handful of mixed nuts or trail mix: around 200–300 kcal
- nut butter on toast, rice cakes or crackers: around 300–350 kcal
- avocado on toast: around 250-300 kcal
- yoghurt with granola: around 300–400 kcal
- high-fibre snacks like seed bars: around 200-250 kcal
FAQ’s
A high-calorie diet can be safe, but it’s not just about eating more – it’s about what you’re eating more of. Focusing only on hitting a calorie number can make it easy to rely on low-nutrient foods which over time may affect digestion, energy levels and gut health. For healthier weight gain, try prioritising balanced meals that include protein, fibre and essential fatty acids – and don’t forget your whole carbs. This approach supports gradual, sustainable weight gain rather than quick changes that are harder to maintain long term.
Following a vegan diet doesn’t mean muscle gain is off the table. Eating enough calories, with plenty of plant protein and alongside regular strength training, can all help support muscle growth. Foods like tofu, tempeh, lentils, chickpeas, beans and vegan protein powders can all contribute towards daily protein needs. Eating enough overall calories is just as important as protein, as muscle growth and repair is much harder to achieve if you’re under-eating.5 Pairing resistance exercise with balanced meals and supplements for building muscle can support those following a vegan diet.
Vegetarians have lots of high-protein veggie foods to choose from. Eggs and dairy products like yoghurt and cheese, along with vegan options such as beans, lentils, nuts and wholegrains can all help boost protein intake. Including a source of protein at each meal and snack can also make it easier to meet your needs. Whey protein shakes or protein bars can also be an easy way to add extra protein, especially if you’re on the go.
The final say
Healthy weight gain looks different for everyone and following a vegan or vegetarian diet doesn’t mean it’s harder to achieve. With the right food choices and habits, it’s still very possible to gain weight in a way that feels enjoyable. From hearty breakfasts to comforting dinners and high-calorie snacks, there are plenty of plant-based recipes to try that don’t just add calories but nourish your body.
Putting your chef’s hat on and getting creative in the kitchen can make weight gain feel more enjoyable, while meal prepping can save time and help you stay consistent. Being mindful of on-the-go options that are high in calories but also contain protein and fibre can make it easier to keep your intake up on busy days and while a diet-first approach is best you can consider taking daily vegan supplements to help fill any nutritional gaps in your diet. Don’t forget to use protein to support your fitness journey, especially if you’re super active or do strength training at the gym.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. NHS. Understanding Calories [Internet]. nhs.uk. 2023. Available from: https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/
2. MCMURRAY RG, SOARES J, CASPERSEN CJ, MCCURDY T. Examining Variations of Resting Metabolic Rate of Adults. Medicine & Science in Sports & Exercise [Internet]. 2014 Jul;46(7):1352–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4535334/
3. Krems C, Lührmann PM, Straßburg A, Hartmann B, Neuhäuser-Berthold M. Lower resting metabolic rate in the elderly may not be entirely due to changes in body composition. European Journal of Clinical Nutrition. 2004 Oct 20;59(2):255–62.
4. Nutritics [Internet]. Nutritics. 2024. Available from: https://www.nutritics.com/en/support-center/how-to-cite-reference-nutritics/
5. Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Frontiers in nutrition [Internet]. 2019;6(131):131. Available from: https://www.ncbi.nlm.nih.gov/pubmed/31482093
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