Healthy food clean eating selection: fruit, vegetable, seeds, superfood, cereal, leaf vegetable on gray concrete background

7 day vegan/vegetarian meal plan for weight gain

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
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 double chocolate caramel cups (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
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
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
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
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
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

Related Topics

Nutrition

Bhupesh Panchal,
Senior Regulatory Affairs Associate

Joined Holland & Barrett: Apr 2019

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry

Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.