Last updated: September 12, 2025
10 Healthy Weight Gain Recipes for Vegetarians (High-Calorie, High-Protein)
Quick answer: To gain weight, you need a consistent calorie surplus and enough protein for lean mass. Aim to add ~250–500 kcal/day above maintenance (use our Calorie Calculator) and target roughly 0.7–1.0 g protein per lb of goal body weight (1.6–2.2 g/kg). Strength train 2–4x/week and use the recipes below to get calorie-dense meals without relying on junk foods.
Vegetarian Weight-Gain Basics
- Calories first: add 250–500 kcal/day above your maintenance. Reassess every 10–14 days with body-weight averages. Use the Calorie Calculator.
- Protein anchor: include a protein source at every meal (Greek yogurt, cottage cheese, eggs, tofu/tempeh/seitan, beans/lentils, protein powder).
- Carbs for training: rice, pasta, potatoes, oats, quinoa—measured but generous on lifting days. See our carbs guide.
- Healthy fats = easy calories: olive oil, avocado, nuts, seeds, nut butters. Add 1–2 Tbsp where it fits.
- Strength + steps: lift 2–4x/week; keep steps moderate to avoid burning off your surplus.
10 High-Calorie Vegetarian Recipes
Portions below generally make 1 large or 2 moderate servings. Nutrition varies by brands—adjust to your goals.
1) Peanut Tofu Power Bowl
- 8 oz extra-firm tofu (pressed, cubed), 1 cup cooked brown rice
- 2 cups mixed veggies (broccoli, peppers), 1 Tbsp oil
- Sauce: 2 Tbsp peanut butter, 1 Tbsp soy sauce, 1 tsp honey/maple, lime, water to thin
Sear tofu in oil, add veggies until crisp-tender, toss with sauce. Serve over rice. Tip: add 1 more Tbsp PB for +90–100 kcal.
2) Chickpea Avocado Pesto Pasta
- 2 cups cooked pasta (e.g., rotini), 1 cup chickpeas
- 1 small avocado, 2 Tbsp pesto, lemon, salt/pepper
- Optional: 2 Tbsp grated parmesan
Toss warm pasta with mashed avocado + pesto + lemon; fold in chickpeas. Parmesan on top.
3) Lentil-Walnut Bolognese (Over Pasta or Polenta)
- 1 cup cooked brown/green lentils, 1/3 cup finely chopped walnuts
- 1.5 cups marinara, 2 tsp olive oil, garlic, chili flakes
- 2 cups cooked pasta or polenta
Simmer lentils + walnuts in marinara with oil and spices; spoon over pasta/polenta. Easy calories, fiber, and minerals.
4) Tempeh Fried Rice (Ovo-Vegetarian)
- 2 cups cold cooked rice, 6 oz tempeh (crumbled), 1–2 eggs
- 1 cup frozen peas/carrots, 1 Tbsp oil, 1–2 Tbsp soy sauce
Stir-fry tempeh in oil; add rice, veg, soy; push aside and scramble eggs; combine. Finish with sesame oil for extra kcals.
5) Paneer & Rice Bowl with Cucumber Raita
- 6 oz paneer (cubed), 1 cup cooked basmati rice
- 1 Tbsp ghee/olive oil, curry spices
- Raita: 1/2 cup Greek yogurt, grated cucumber, pinch salt
Pan-sear paneer with oil and spices; serve over rice with raita. Big protein + energy.
6) Hummus-Quinoa Power Plate
- 1 cup cooked quinoa, 1/3–1/2 cup hummus, 1 Tbsp olive oil
- Olives, feta (optional), roasted veg, warm pita or whole-grain crackers
Assemble and drizzle oil. Tip: swap in extra hummus or tahini for faster calories.
7) Cottage Cheese Berry Crunch Bowl
- 1–1.5 cups cottage cheese, 1 cup berries
- 1/3 cup granola, 1–2 Tbsp almond butter or walnuts
Layer and serve. Easy high-protein breakfast or snack.
8) Overnight Oats for Gains
- 1 cup oats, 1 cup milk (or soy milk), 1 scoop Protein Powder
- 1 Tbsp chia seeds, 1 banana (sliced), 1–2 Tbsp peanut butter
Mix, chill overnight. For speed, try our ready-to-use Overnight Oats and add nut butter.
9) PB Banana “Mass Gainer” Smoothie
- 1 banana, 1 cup Greek yogurt or 1 scoop protein powder
- 1 cup milk (or soy), 1/2 cup oats, 1–2 Tbsp peanut butter
- Optional: honey to taste
Blend until smooth. Sip with a salty snack after lifting for better intake.
10) No-Bake Nut Butter Oat Bites
- 1 cup oats, 1/2 cup peanut/almond butter, 1/3 cup honey/maple
- 1/4 cup chopped nuts/chocolate chips, pinch salt
Stir, roll into balls, chill. Each bite ~80–120 kcal depending on size—great between meals.
100–200 kcal “Boosters” to Add Anywhere
- 1 Tbsp olive oil or tahini (~120 kcal)
- 2 Tbsp hummus (~60–80 kcal) + drizzle oil (~40 kcal)
- 1 Tbsp peanut/almond butter (~90–100 kcal)
- 1/4 cup walnuts or trail mix (~180–200 kcal)
- 1 oz feta or paneer (~70–100 kcal)
Sample 1-Day Vegetarian Gain Plan (≈2,400–2,800 kcal)
- Breakfast: Overnight Oats for Gains (+ PB) and fruit.
- Lunch: Peanut Tofu Power Bowl; add an extra Tbsp PB or oil if needed.
- Snack: Cottage Cheese Berry Crunch Bowl.
- Dinner: Lentil-Walnut Bolognese over pasta; side salad with olive oil.
- Post-lift shake: PB Banana Smoothie.
Prefer done-for-you options? Use Build-a-Meal Plan and stock easy carbs like rice and fiber-rich beans to round out plates.
Related Reading
- 10 Healthy High-Calorie Recipes for Weight Gain
- Calorie Calculator: Find Your Daily Needs
- Carbs & Weight Loss: Make Them Work
- Is Oatmeal Good for Weight Loss?
- Are Protein Bars Good for Weight Loss?
FAQs
How much protein should a vegetarian eat to gain weight?
A practical range is ~0.7–1.0 g per lb of goal body weight (1.6–2.2 g/kg). Distribute across 3–5 meals.
Can I gain weight without junk food?
Yes—use calorie-dense whole foods (oils, nuts, avocado, hummus, oats, dairy/soy) and add 100–200 kcal boosters to meals.
Is protein powder necessary?
No, but it’s convenient. You can meet targets with dairy/soy, eggs, tofu/tempeh, and legumes. If you want convenience, try our Protein Powder.
What if I feel too full?
Blend calories (smoothies), add oils/nut butters, choose softer foods (oats, yogurt), and push a small surplus over the whole day.
Do I need to lift weights?
Strength training 2–4x/week helps the surplus go toward muscle rather than just fat. Keep protein consistent and sleep 7–9 hours.
Disclaimer: This article is for general information only and isn’t medical advice. Adjust portions to your needs and follow your clinician’s guidance if you have medical conditions.
