How to Gain Weight on a Vegetarian Diet

Understand the difference between vegetarians and vegans. Vegans are a type of vegetarian, but not all vegetarians are vegans. A vegetarian diet eliminates all meat products like beef, poultry, and fish, while a vegan diet excludes all animal products, including dairy (e.g., milk, yogurt, butter, cheese) and eggs. Instead, their diet consists of nuts, beans, lentils, soy, vegetables, and oils. A vegan diet is more restrictive, making it harder to meet nutritional goals (though still possible) and gain weight, especially for those who are underweight.

Calculate your caloric needs. Calories are units of energy in food that, when consumed, fuel your body's activities or are stored as fat. To lose weight, you need a caloric deficit, meaning you burn more calories through activity than you consume through food. Conversely, to gain weight, you must do the opposite—consume more calories than you burn daily. A vegetarian diet rich in high-calorie foods can help increase caloric intake without requiring you to cut back on exercise or health-boosting activities.

• 0.5 kg of fat equals 3,500 calories. Consuming 3,500 calories without burning them will result in a 0.5 kg weight gain.
• Caloric needs depend on age, gender, and height. Use an online calorie calculator to determine your daily caloric requirements.
• Since your goal is weight gain, eat slightly more than usual but avoid overeating. Add 50 calories daily to reach a weekly goal of 3,500 calories, leading to a 0.5 kg gain per week.

Continue eating healthy, calorie-dense foods. The most obvious way to gain weight is by consuming unhealthy, high-fat foods like chips or pastries. However, this is not ideal for underweight individuals, as these foods lack essential nutrients like protein, calcium, fiber, and others crucial for a healthy body.

• Snack throughout the day on foods rich in 'good fats,' such as avocados, beans, nuts, peanut or almond butter, and hummus.
• Drink your calories. Instead of just water, opt for fruit juices, protein shakes, and calorie-rich smoothies that don’t fill you up too much.
• Add calories through garnishes. For example, use olive oil, nuts, and fruits to enhance salads.

Eat protein-rich foods to build muscle. Protein deficiency is a common issue among vegans and vegetarians, making it essential to consistently replenish protein levels. Complete proteins, such as those from animal sources, soy, and quinoa, are necessary as they contain all essential amino acids. However, vegans and vegetarians can also consume complementary protein sources, like brown rice and beans, which together form a complete protein with all nine essential amino acids.

• Beans are an excellent non-meat protein source and are calorie-dense. Aim to eat at least 3 cups of beans weekly or more without compromising health.
• Nuts are rich in protein, though some varieties may add excessive cholesterol. Opt for pistachios, almonds, pecans, and walnuts, and avoid macadamia nuts and cashews.

Explore soy-based food alternatives. Soy protein is a vegan's best friend and can even help reduce 'bad' cholesterol (LDL) levels. Tofu and fermented soybeans are bland but absorb the flavors of the foods they’re cooked with, boosting protein intake. Some may dislike tofu's smooth texture, so consider adding TVP (textured vegetable protein) to dishes like tacos or pasta sauces for a meat-like texture.

• Enhance meals with soy-based garnishes. Look for soy cheese, soy milk, or soy sour cream at grocery stores. Use these to add calories to salads, baked potatoes, tacos, or breakfast cereals without feeling overly full.

Increase your carbohydrate intake. You may have heard that those aiming to lose weight often cut carbs entirely from their diet. However, research shows that low-carb diets are effective largely because they reduce caloric intake. Carb-rich foods can increase caloric consumption without causing fullness, similar to vegetables or beans. To gain weight, incorporate carb-heavy foods like rice, pasta, quinoa, and whole-grain bread into your diet.

Eat 6 small meals a day. If you feel full quickly, consuming enough calories through 3 vegetarian meals may be challenging. In such cases, divide your meals into 6 smaller portions spread throughout the day. You don’t need to eat until you’re stuffed. Frequent, smaller meals can help increase your daily caloric intake effectively.

Snack regularly. Between your smaller main meals, boost your calorie intake with nutrient-dense snacks. A spoonful of peanut butter, a protein bar, a bowl of breakfast cereal, or a handful of kale chips can help you gain weight without making you feel overly full.

Start with a vegan weight-gain guide. Vegan and vegetarian diets are quite similar, though vegetarians have slightly more flexibility. Vegetarians should follow vegan weight-gain tips while incorporating dairy products into their diet.

• Aim to consume 3,500 calories more than your maintenance needs weekly to gain about 0.5 kg per week.
• Include calorie and protein-rich foods like beans, nuts, peanut butter, almond butter, and soy products as meat substitutes.
• Eat multiple small meals to ensure sufficient calorie intake and snack frequently.

Increase egg-based protein in your diet. If your diet allows dairy and eggs, take advantage of the calories and protein in these products. Note that while eggs are protein-rich, excessive yolk consumption can raise cholesterol levels and pose risks. Egg yolks are healthy in moderation—no more than one yolk per day. On the other hand, egg whites are always healthy and protein-packed, regardless of quantity. Separate yolks from whites to create protein-rich, calorie-dense egg dishes.

• For example, stuff egg white omelets with beans, cheese, tomatoes, onions, and bell peppers, then top with sour cream, salsa, and avocado.

Garnish dishes with dairy products. Similar to a vegan diet, you can add extra calories to your meals by incorporating nuts, fruits, and calorie-rich toppings into salads and other dishes. However, if your diet allows dairy, you can opt for regular sour cream and cheese instead of soy-based alternatives for vegans. Note that cheese, sour cream, butter, and other dairy products are high in saturated fats, so consume them in moderation. Overconsumption can lead to cardiovascular issues.

• Just 30 grams of grated cheese can add 100 calories to baked potatoes, omelets, or salads.
• Two tablespoons of sour cream add an extra 60 calories to vegetarian chili.
• Spreading butter on toast for breakfast adds 36 calories.
• Using dairy garnishes helps you reach a goal of adding 500 calories daily without feeling overly full.

Snack on dairy products. Cheese should be consumed wisely. Although linked to heart disease and obesity, cheese is also a key component of the heart-healthy Mediterranean diet. The key to gaining weight properly with cheese is choosing the right types. Avoid unhealthy cheeses like Cheddar and Swiss, and opt for healthier options like goat cheese, Feta, and Mozzarella, which are lower in calories and make great calorie-boosting snacks. Cottage cheese is another popular snack that adds protein to your diet without health risks.

• Yogurt is another common choice, but avoid flavored yogurts with excessive sugar. Instead, choose plain or Greek yogurt and mix in fresh fruits for added flavor.

Consider adding fish to your diet. Many vegetarians who avoid meat still include fish in their diet. This is known as a 'Pescetarian' diet and can be a suitable option for those looking to gain weight. Like chicken, fish is a lean meat that boosts calorie and protein intake. Additionally, the body cannot produce omega-3 fatty acids found in fish, which aid in muscle growth and weight gain. The American Heart Association recommends eating fish at least twice a week, focusing on varieties like:

• Mackerel
• Farmed salmon
• Herring
• Sardines
• Albacore tuna
• Salmon