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"Discover the power of vegetarian food to gain weight. Our nutrient-packed recipes provide a wholesome approach to effective weight gain, ensuring a healthy and sustainable journey towards your fitness goals."

Vegetarian Food to Gain Weight

Table of Content

Introduction

• Plant-Based Weight Gain Challenges
• Key Dietary Strategies

Vegetarian Food to Gain Weight

Protein-Rich Foods

• Tofu and Soy Products
• Beans, Legumes, Lentils
• Nutritional Yeast

Healthy Fats for Weight Gain

• Nuts and Nut Butters
• Seeds like Flax, Chia, Hemp
• Avocados

Dairy and Alternatives

• Cheese
• Greek Yogurt
• Soy Milk and Yogurt

Fruits and Veggies

• Dried Fruits
• Starchy Veggies Like Potatoes
• Bananas

Whole Grains

• Oats, Brown Rice
• Quinoa
• Whole Grain Breads

Convenience Foods

• Soy and Bean Burgers
• Nutrition Bars
• Meal Replacements

Beverages

• Fruit Juices
• Nut Milk Smoothies
• Soups and Broths

Recipes of Vegetarian Foods To Gain Weight

Tips for Vegetarians Trying to Gain Weight

Addressing Roadblocks and Misconceptions

FAQs and Answers about Vegetarian Food To Gain Weight

Conclusion

References

Vegetarian Food to Gain Weight

Introduction

Plant-Based Weight Gain Challenges

Many vegetarians and vegans struggle to gain weight due to:

• Consuming lower calorie foods compared to meat.
• Feeling full faster from higher fiber intake.
• Skipping protein or amino acids needed to build muscle.
• Not eating enough calories overall each day.

Strategically choosing vegetarian nutrient-dense foods is key to overcoming these challenges.

 

Key Dietary Strategies

Important approaches for plant-based weight gain:

• Eat more frequently - have 6-8 small meals rather than 3 large.
• Time meals to have a protein, carb, and fat source.
• Snack on calorically dense foods like nuts between meals.
• Drink smoothies and juices to supplement solid foods.
• Choose higher fat and protein options when available. 

Vegetarian Food to Gain Weight

Vegetarian Food to Gain Weight

Protein-Rich Foods

Tofu and Soy Products

Tofu, edamame, tempeh, and soy meats offer complete plant-based proteins with all essential amino acids for muscle building. Aim for 1-1.5 g of protein per kg of body weight daily.

Beans, Legumes, Lentils

Packed with plant-based protein, slow-burning carbs, fiber, and iron, these ingredients should be meal basics.

Nutritional Yeast

This deactivated yeast provides B vitamins plus protein, making it a nutritious supplement for vegetarian dishes.

Healthy Fats for Weight Gain

Nuts and Nut Butter

While high in calories, most come from healthy unsaturated fats. Try various nuts and seed butters.

Seeds like Flax, Chia, Hemp

Rich in protein, omega-3s and fiber, ground seeds make great egg substitutes in cooking and baking.

Avocados

Creamy avocados offer mostly monounsaturated fats plus fiber, vitamin K, folate and vitamin C.

Dairy and Alternatives

Cheese

Calorically dense while providing protein, calcium, and vitamin B12, cheese can be added to anything.

Greek Yogurt

Higher in protein than regular yogurt, pair with fruits, granola, and chia seeds, or blend into smoothies.

Soy Milk and Yogurt

Choose unsweetened varieties fortified with Vitamin D, calcium, vitamin B12 and vitamin A.

Fruits and Veggies

Dried Fruits

High sugar content yields plenty of calories. Focus on portion control.

Starchy Veggies Like Potatoes

Potatoes, sweet potatoes, yams, peas, and corn provides fiber along with quality carbs.

Bananas

It’s an easy grab-and-go fruit is high in potassium, vitamin B6, and antioxidants like vitamin C.

Whole Grains

Oats, Brown Rice

Choose whole grains like steel-cut oats and brown rice more often than refined varieties.

Quinoa

A complete protein packed with fiber, iron, magnesium, and potassium.

Whole Grain Breads

Look for 100% whole grain bread with 3+ grams of fiber and protein.

Convenience Foods

Soy and Bean Burgers

Opt for veggie burgers with over 10g of protein. Load with cheese, avocado, and nut butter to increase calories.

Nutrition Bars

See bars with around 200-300 calories, at least 3g fiber and protein, and less than 15g total sugars.

Meal Replacements

Some convenient nutritionally balanced shakes can supplement meals when needed. Choose responsibly.

Beverages

Fruit Juices

Look for 100% juices without added sugars - apple, grape, berry, pom blends.

Nut Milk Smoothies

Blended almond milk smoothies with nuts, seeds, fruit amp nutritional value.

Soups and Broths

Misos, vegetable broths, and lentil soups provide easy hydration between meals.

Vegetarian Food to Gain Weight

10 high-calorie vegetarian food recipes to gain weight

    Protein Oatmeal

Ingredients:

• 1 cup oats
• 2 scoops protein powder
• 1 cup almond milk
• 1 tbsp chia seeds
• 1 tbsp peanut butter
• 1 banana
• Cinnamon to taste

Directions: Cook oats in milk. Stir in the remaining ingredients.

 

    Veggie Scramble 

Ingredients:

• 3 eggs
• 1 cup spinach
• 1/2 cup mushrooms
• 1/2 cup cheese
• 2 wheat tortillas
• Salsa, guacamole

Directions: Whisk eggs and scramble with vegetables and cheese. Serve in tortillas with sides.

 

    Burrito Bowl 

Ingredients:

• 1 can black beans
• 1 cup brown rice
• 1 avocado
• Salsa
• Cheese
• Sour cream

Directions: Combine rice, beans, avocado and desired toppings.

 

    Vegan Chili 

Ingredients:

• 2 cans of beans
• 1 onion, diced
• 3 garlic cloves, minced
• 2 tbsp olive oil
• Chili powder
• 1 can diced tomatoes

Directions: Saute onion and garlic in oil. Add last elements and simmer till thickened.

 

    Tofu Stir Fry 

Ingredients:

• 1 lb firm tofu, pressed and cubed
• 3 cups mixed veggies
• 3 garlic cloves, minced
• 2 tbsp low sodium soy sauce
• Rice noodles
• Sesame oil
• Chili garlic sauce

Directions: Stir fry tofu and veggies in oil and sauce. Serve over rice noodles.

 

    Veggie Pasta Bake 

Ingredients:

• 8 oz pasta, cooked
• 4 cups mixed vegetables
• 2 cups pasta sauce
• 1 cup shredded mozzarella

Directions: Combine components and bake at 375°F included for 45 minutes.

 

    Lentil Shepherd's Pie 

Ingredients:

• 2 cups cooked green lentils
• 2 cups mixed vegetables
• 3 potatoes, mashed
• 2 tomatoes, diced
• 1 onion, diced
• 1 cup shredded cheddar cheese

Directions: Layer lentil mixture, potatoes and cheese in a casserole dish. Bake at 375°F for 30 minutes.

 

    Quinoa Buddha Bowl 

Ingredients:

• 1 cup quinoa
• 1 avocado
• Roasted veggies
• Hummus
• Beans
• Tahini sauce

Directions: Mix together quinoa with desired toppings.

 

    Nutty Fruit and Yogurt Parfait 

Ingredients:

• 1 cup Greek yogurt
• 1 banana, sliced
• 1⁄2 cup mixed berries
• 2 tbsp chopped walnuts
• 2 tbsp ground flax
• Drizzle honey

Directions: Layer ingredients in a jar or parfait glass.

 

    Protein Banana Smoothie

Ingredients:

• 2 bananas
• 2 tbsp peanut butter
• 1 scoop protein powder
• 1 cup nut milk
• Handful of spinach

Directions: Blend all components together till smooth. 

Tips for Vegetarians Trying to Gain Weight

• Don’t fill up on lettuce - it’s mostly water. Prioritize calorically dense foods.
• Time carb and protein-rich meals before and after workouts for optimal muscle building.
• Allow yourself to eat more healthy options by limiting intake rules.
• Supplement diet with exercise rather than just eating excess junk food.

Addressing Roadblocks and Misconceptions

You can gain weight on a vegetarian diet. Be sure to consume enough calories and protein through wholesome balanced nutrition tailored to your needs and activity levels. Patience, planning and persistence are key.

Vegetarian Foods to Gain Weight

FAQs and Answers about Vegetarian Food To Gain Weight

What are good vegetarian protein sources to aid in weight gain?

Tofu, tempeh, seitan, beans, lentils, dairy products, soy milk, veggie meats, edamame, nuts, seeds, peanut butter.

Are nuts and seeds high in calories for vegetarian weight gain?

Yes, nuts and seeds are loaded with protein, healthy fats and nutrients. Have handfuls as snacks or sprinkles on meals.

What are some vegetarian meal ideas to increase calories?

Pasta primavera, lasagna, bean burritos, lentil shepherd’s pie, chickpea curry, nutty stir fries with tofu or tempeh.

Are eggs and dairy products beneficial for vegetarians wanting to gain weight?

Yes, when included in a vegetarian diet, eggs and dairy foods like milk, cheese, yogurt and butter provide protein and calories.

What whole grains help vegetarians increase caloric intake?

Choose calorie-dense whole grains like quinoa, brown rice, oats, millet, pasta, corn, and sprouted grain bread products.

Will protein shakes aid vegetarians needing to gain weight?

Yes, liquid calories from vegetarian protein powders can supplement other whole food sources. Add nut butter, coconut oil or avocado.

Are avocados and olives healthy high-calorie food choices?

Yes, the healthy fats help vegetarians increase calories. Use olive oil in cooking too.

Is dried or fresh fruit effective for gaining weight on a vegetarian diet?

Both add carbs, nutrients and calories. Enjoy bananas, dates, figs, mangoes, grapes, apples, berries and more.

Can vegetarians eat starches like potatoes to increase weight?

Definitely, sweet and white potatoes provide a cost-effective source of carbs and calories for vegetarian weight gain.

Does frozen yogurt or ice cream fit into a weight gain eating plan for vegetarians?

Occasionally, as a treat. Focus on whole foods like nuts first, and keep overall sugar intake moderate.

Are granola bars and trail mix convenient high-calorie snacks?

Yes, they can be but read labels to verify vegetarian ingredients and watch for added sugars. Homemade options are ideal.

What are the easiest vegetarian meals to boost calories?

Pasta with pesto cream sauce, bean and rice burritos, lentil shepherd’s pie, eggplant pizza, chickpea flatbreads, etc.

Should vegetarians avoid fake meats when gaining weight?

Most can be included in moderation as they provide protein. But calorie count as some products contain fillers with less nutrition.

Do vegetarians need protein supplements or shakes to gain weight?

Not required with a well-planned diet, but can provide extra calories to speed the process when combined with training.

Which cooking oils provide the most calories for vegetarians wanting to gain?

Coconut oil, olive oil, avocado oil, sesame oil - use liberally in cooking and sauteing.

What common mistakes do vegetarians to gain weight?

Consuming too few calories and protein overall, avoiding some higher calorie dairy, eggs or plant proteins out of preference. 

Do vegetarians gain fat instead of muscle without adequate strength training?

Inadequate resistance exercise coupled with a calorie surplus diet does result more in fat gain than muscle development.

Are nuts really an essential inclusion to help vegetarians gain?

Extremely dense in calories, protein and nutrients for the volume. An easy way to add calories throughout the day.

Can vegetarians gain too much weight? Do I need to monitor portion sizes with calorie-dense foods?

It’s certainly possible if you aren't careful. Be cognizant of serving sizes of foods like nuts, nut butter and even proteins.

Is lack of variety an issue for some vegetarians struggling to gain?

Possibly - incorporate a wide array of vegetarian protein sources for overall nutrition. Rotate different whole food options.

Will protein bars help aid in weight gain for vegetarians?

They provide a convenient calorie and protein boost but read labels to ensure vegetarian-appropriate ingredients.

Is olive oil healthy enough for daily use for vegetarians needing weight gain?

Yes, it is very healthy! Drizzle it liberally on meals, dressings and saute vegetables in it.

Do vegetarians require B12 supplementation to gain weight healthfully?

Most vegetarians need a B12 supplement or B12-fortified food sources to prevent deficiency, critical for energy and metabolism.

Can vegetarians gain weight while staying low-carb?

It's challenging as the majority of vegetarian protein sources contain carbs. Some can increase healthy fats adequately instead.

What veggie foods provide creatine to support muscle building?

Supplementation is likely required for adequate creatine. Certain soy proteins and seaweeds provide very small amounts.

Conclusion

Vegetarians can meet weight gain goals through strategic eating that focuses on protein, carb and fat-rich plant foods like tofu, tempeh, beans, nuts, seeds, whole grains and nut butter. Support food with lifestyle factors and be patient. Success is possible with mindfulness!

References

Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980.

McAllister, M. J., Puppa, M. J., Nwachukwu, B. U., Burd, N. A., Kuhns, M., Mikesell, C. E. (2019). Protein requirements & recommendations for individuals with vegetarian diets. Nutrition Research, 71, 32–45.

Wirnitzer, K., & Boldt, P. (2020). Vegetarian Diet—A Review with Implications to Muscle Health. Nutrients, 12(9), 2609.

Read more: High Calorie Foods For Weight Gain Vegetarian