How to Gain Weight As a Vegetarian

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Vegetarians eat mostly vegetables, fruits, and grains, though some also eat dairy products and eggs. Since it has no meat, you might find that you lose weight when you first start as a vegetarian. While for many, this is a benefit, for others it can be a problem. However, with a little tweaking, your diet can better support your body's health. On a vegetarian diet, you can gain weight by choosing your foods thoughtfully.

Method 1
Method 1 of 2:

Gaining Weight on a Vegan Diet

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  1. Vegans are all vegetarians, but not all vegetarians are vegans. A vegetarian diet cuts out all meat products — beef, poultry, sometimes fish, and so on — but a vegan diet eliminates all animal and animal-based food products. This means vegans do not eat dairy products (such as milk, yogurt, butter, cheese) and eggs. Vegans therefore base their diets around nutrient-rich plants. [1]
    • The diet of a vegan is more restrictive, and therefore more of a challenge to get complete nutrition (although of course, it is possible), and for underweight individuals, may make it a bit more difficult to gain weight.
  2. A calorie is a unit of energy in food that, when consumed, is either used to fuel the body's activities or is stored as fat. [2] When trying to lose weight, you want a calorie deficit, meaning you burn more calories through activity than you take in through food. To gain weight, you do the opposite: eat more calories than you burn in the course of a day. [3] A vegetarian diet offers many calorie-rich options that will help you increase caloric intake without having to cut down on the exercise or activity that keeps you healthy.
    • Your calorie needs will depend on your age, sex, and height. Use an online calorie calculator to find out how many calories you should be consuming on a daily basis. [4]
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  3. The most obvious way to gain weight is to eat unhealthy, fatty vegan options like French fries or sugary pastries. But this is typically not what a person who is underweight actually needs. While there is plenty of fat and calories, these foods are lacking in nutrients such as protein, calcium, fiber, and other important needs for a healthy body. [5]
    • Snack throughout the day on foods that have “good fats,” like avocados, beans, nuts, seeds, peanut or almond butter, and hummus.
    • Drink your calories! Instead of drinking only water, drink juices, protein drinks, and smoothies that will bring in calories without filling you up.
    • Add easy calories through garnishes. For example, add olive oil, nuts, seeds, and fruits, to salads.
  4. A lack of protein is typically the main issue seen with vegan and vegetarian diets. Those following these diets should consistently watch for complete protein. Complete proteins are necessary due to their complete panel of amino acids. However, vegans and vegetarians can consume various protein options that complement one another (called complementary proteins) to form a complete protein that has all 9 essential amino acids. They can also simply consume complete proteins such as garbanzo beans, spirulina, and flax seeds. An example of combined protein would be brown rice and beans. [6]
    • Beans are a go-to meatless protein, along with peas and lentils. [7]
    • Nuts and seeds are protein-rich and are often a good source of calories. [8]
  5. Soy protein is the vegan's best friend, and is even thought to lower “bad” (LDL) cholesterol levels. [9] Tofu and tempeh don't have much flavor on their own, but they take on the flavor of whatever they're cooked with while increasing your protein intake. Some people object to tofu's smooth texture, so you might add TVP (textured vegetable protein) to dishes that need protein that feels like ground meat — tacos, pasta sauces, etc.
    • Add calories to meals through soy garnishes, as well. You can find soy cheese, soy milk, or soy sour cream at your grocery store. Use these products to add calories to salads, baked potatoes, tacos, or granola without filling yourself up.
  6. You may have heard that people trying to lose weight often cut carbohydrates out of their diet entirely, but cutting carbs isn’t a good option if you’re trying to gain weight. [10] Foods rich in carbohydrates can give you a calorie boost without filling you up as much as an equivalent amount of vegetables or beans. To gain weight, include carbohydrates like rice, pasta, quinoa, and whole-wheat breads in your diet.
  7. If you get full quickly, you might have trouble getting enough calories through three square vegan meals. In that case, eat six smaller meals spread evenly throughout the day. You don't have to eat to the point of feeling stuffed, but small, frequent meals will result in higher calorie consumption throughout the day. [11]
  8. Even between your small meals, you can take in calories by eating small, nutrient-rich snacks designed to fuel the body. [12] A spoonful of peanut butter, a protein bar, a cup of granola, or a handful of kale chips won't fill you up, but they'll help you gain weight.
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Method 2
Method 2 of 2:

Gaining Weight with Dairy and Eggs

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  1. The vegan and vegetarian diets are quite similar, though the vegetarian diet allows a little more flexibility. As such, a vegetarian should follow all the advice given for vegans attempting to gain weight, alongside suggestions that incorporate dairy into the diet.
    • Eat calorie and protein-rich foods like beans, nuts, peanut and almond butters, soy products, and so on to replace the role of meat in your diet. [13]
    • Eat multiple smaller meals to help you consume enough calories to gain weight, and snack often. [14]
  2. If your diet allows dairy and eggs, you should take advantage of the calories and protein available in these products. [15] It’s currently safe to enjoy up to 7 eggs per week. [16]
    • For example, stuff an egg-white omelet with beans, cheese, chopped tomatoes, onions, and bell peppers, then top it with sour cream, salsa, and avocados.
  3. Just as with a vegan diet, you can add calories to your meals by adding nuts, fruits, and other calorie-rich garnishes to your salads and other meals. However, if your diet allows dairy products, you can opt for regular sour cream and cheese, which are good sources of protein. Cheese, sour cream, butter, and other dairy products can be high in saturated fats, so make sure you’re sticking with nonfat or lowfat options. [17]
    • However, just one ounce of cheddar cheese might add 100 calories to a baked potato, omelet, or salad! [18]
    • Two tablespoons of sour cream will add around 60 calories to your cup of vegetarian chili. [19]
    • Spreading a pat of butter over your toast in the morning can add 36 calories. [20]
    • Garnishing your meals with dairy will help you reach your daily 500-calorie surplus without stuffing yourself.
  4. Dairy products can be a great, calorie- and nutrient-rich addition to your diet. Just do your best to include milks, cheeses, and yogurts that are lower in fat, which are healthier alternatives to their full-fat counterparts. [21]
    • Yogurts are also a popular snack option, but avoid yogurts that add a lot of sugar through flavoring. Instead, choose a plain or Greek yogurt and flavor it with fresh fruits.
  5. Many vegetarians who choose not to eat meat products still include fish in their diets, which is known as “pescetarianism.” [22] It can be a good option for those trying to gain weight. Like chicken, fish is a lean meat that adds calories and protein to your meals. Human bodies can't produce the omega-3 fatty acids found in fish, but these acids help build muscle mass, increasing weight without adding flab. The American Heart Association recommends eating fish at least twice a week, and emphasizes the following fish:
    • Mackerel
    • Lake trout
    • Herring
    • Sardines
    • Albacore tuna
    • Salmon [23]
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  • Question
    How can vegetarians put on weight?
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    Vegetarians can gain weight by choosing energy-dense foods such as nuts, beans, and cheese.
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  • Question
    How can I gain weight quickly?
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    It is not recommended to gain weight too quickly. Ask for a referral to see a registered dietitian to help you meet your weight gain goals safely.
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  • Question
    What food makes you gain weight?
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    Foods that are energy dense will make you gain weight. The more calories they have, the more they will make you gain weight.
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      Warnings

      • Consult your doctor or nutritionist before making any changes to your diet or attempting to gain weight.
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      • Although junk foods such as soda, chips, and candy are high in calories and are usually vegetarian, eating them to put on weight is usually not a good idea. They are high in sugar and fat and low in beneficial nutrients. [24]
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      Things You'll Need

      • Nuts such as Almond and Walnuts
      • Beans
      • Yogurt (optional)
      • Greens
      • Soy milk or other non-dairy milk
      • Nut butter
      • Fruit such as berries
      • Olive or other vegetable oil
      • Grain products such as rice, oatmeal, or bread
      • Avocados
      • Seeds, such as flax seeds or sunflower seeds
      • Raisins


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      References

      1. ↑ https://www.heartfoundation.org.nz/wellbeing/healthy-eating/nutrition-facts/plant-based-vegetarian-vegan-diets
      2. ↑ https://www.ncbi.nlm.nih.gov/books/NBK499909/
      3. ↑ https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/maintaining-healthy-weight
      4. ↑ https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/
      5. ↑ https://familydoctor.org/healthy-ways-to-gain-weight-if-youre-underweight/
      6. ↑ https://www.eatright.org/fitness/sports-and-athletic-performance/beginner-and-intermediate/building-muscle-on-a-vegetarian-diet
      7. ↑ https://www.myplate.gov/eat-healthy/protein-foods/beans-peas-lentils
      8. ↑ https://medlineplus.gov/ency/article/002467.htm
      9. ↑ https://www.health.harvard.edu/staying-healthy/soy-protein-helps-lower-bad-cholesterol-a-small-but-important-amount
      1. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/weight-and-muscle-gain
      2. ↑ https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/healthy-ways-to-gain-weight/
      3. ↑ https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/healthy-ways-to-gain-weight/
      4. ↑ https://www.myplate.gov/eat-healthy/protein-foods
      5. ↑ https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/healthy-ways-to-gain-weight/
      6. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/
      7. ↑ https://www.health.harvard.edu/newsletter_article/how-many-eggs-can-i-safely-eat
      8. ↑ https://www.myplate.gov/eat-healthy/dairy
      9. ↑ https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
      10. ↑ https://fdc.nal.usda.gov/fdc-app.html#/food-details/2346387/nutrients
      11. ↑ https://fdc.nal.usda.gov/fdc-app.html#/food-details/173410/nutrients
      12. ↑ https://myplate.gov/eat-healthy/dairy
      13. ↑ https://medlineplus.gov/ency/article/002465.htm
      14. ↑ https://www.heart.org/en/news/2018/05/25/eating-fish-twice-a-week-reduces-heart-stroke-risk
      15. ↑ https://www.healthdirect.gov.au/junk-food-and-your-health

      About This Article

      Article Summary X

      To gain weight as a vegetarian, try eating protein-rich foods, such as beans, brown rice, and nuts. Also, try eating more egg whites in foods like omelets, since they're high in calories and protein. Similarly, increase your carbohydrate intake, through foods like rice, pasta, and quinoa, to gain weight without feeling as full. If you find yourself getting full quickly, try eating six mini-meals to boost your calorie consumption throughout the day. Additionally, make sure to snack often on nutrient-rich foods like peanut butter, protein bars, or granola. For more tips from our Dietary co-author, including how to boost your dairy intake to gain weight, read on!

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