10 Healthy Weight Gain Recipes for Vegetarians

Calorie-dense, protein-forward vegetarian meals that don't leave you stuffed by 400 calories. Ten recipes with full ingredients and USDA-based numbers, plus boosters, a sample day and the mistakes that stall a gain.

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Ellie Lopez, LDN, MSLicensed Dietitian · Mar 15, 2023

Scoop of Clean Eatz Shakez vanilla whey protein powder over a shaker bottle

Quick answer

Healthy vegetarian weight gain comes from a steady surplus of about 10 to 20% above maintenance, often 250 to 500 calories a day, about 1.6 grams of protein per kilogram of body weight and strength training 2 to 4 times a week. Build meals on calorie-dense foods like nut butters, oils, grains, dairy, tofu and tempeh. The 10 recipes below run from about 425 to 850 calories a serving.

Gaining weight as a vegetarian is genuinely harder than gaining it as an omnivore. Not impossible, just harder, and it helps to say so up front.

The pattern is common. You start tracking, hit your calorie target, and the scale doesn't move. Or you feel stuffed after every meal and still aren't gaining. The cause is simple: vegetables, beans and whole grains are very filling for the calories they carry. A big salad with chickpeas might be 400 calories and leave you unable to eat another bite.

The good news is that a vegetarian diet doesn't seem to hold back muscle building when protein is adequate. In a University of Illinois study, 40 adults aged 20 to 40 ate either an omnivorous or a vegan diet for nine days while doing resistance training, at about 1.1 to 1.2 grams of protein per kilogram of body weight. Their rates of muscle protein synthesis, the process that builds muscle, were the same. It was a short study that measured synthesis rather than actual muscle growth, but it fits earlier, longer trials.

This guide covers how to gain healthy weight as a vegetarian, mostly muscle rather than just fat: 10 recipes with full ingredients and USDA-based numbers, the nutrition basics behind them, and practical fixes for the problems vegetarians run into.

Why high-calorie vegetarian foods work for weight gain

Some vegetarian foods make gaining weight far easier, while others leave you full long before you've eaten enough. Here's why.

The calorie density advantage

Foods take up very different amounts of room in your stomach for the calories they deliver. A pound of raw broccoli has about 154 calories, according to USDA data. A pound of peanut butter has about 2,715. You could never eat enough broccoli to gain weight.

That's why successful vegetarian weight gain leans on calorie-dense foods: nuts, nut butters, oils, avocado, cheese and concentrated carbohydrates like rice, pasta and oats. Registered dietitians at Houston Methodist put it simply: plant-based diets can support muscle building as long as you meet your protein and calorie goals, which means pairing those dense foods with enough protein.

Every recipe below follows that principle, combining a calorie-dense carbohydrate or fat with a real protein source.

How plant proteins support muscle building

For years the fitness world assumed plant proteins were second-rate for muscle. The reasoning made sense on paper: many plant proteins have less leucine, the amino acid that helps switch on muscle protein synthesis, and they are a little less digestible than animal proteins.

Recent research suggests the gap mostly closes when total protein is adequate. NPR's coverage of the Illinois study notes that it used 1.2 grams of protein per kilogram, close to what Americans typically eat, and that it echoed an earlier trial by Benjamin Wall at the University of Exeter, which fed participants about 2 grams per kilogram. Wall told NPR that 1.6 grams per kilogram, about 0.72 grams per pound, is a widely accepted figure for people trying to build muscle.

The practical move is variety across the day. Beans and rice, hummus and pita, tofu and quinoa, peanut butter on whole-grain bread: different plant proteins cover each other's gaps. They don't have to be eaten at the same meal, as long as the day as a whole is varied.

Why healthy fats make gaining easier

Here's where vegetarian eating actually helps. Healthy fats are everywhere in it: olive oil, avocado, nuts, seeds, nut butters and tahini.

Fat has 9 calories per gram, compared with 4 for protein and carbohydrate. A tablespoon of olive oil adds about 119 calories with almost no extra volume, and 2 tablespoons of peanut butter add about 190. That's how you close the gap between what you can comfortably eat and what you need to gain.

Fats also help your body absorb vitamins A, D, E and K, and they make food taste better, which matters more than it sounds when you're eating this much every day.

Vegetarian weight gain basics

Calories first: create a surplus. Eat about 10 to 20% more than your maintenance calories, which for many people is 250 to 500 calories a day. Both Kay Nutrition's dietitian guide and a 2019 review of nutrition for natural bodybuilders suggest that surplus, aiming to gain about 0.25 to 0.5% of your body weight a week. Use our Calorie Calculator to find your baseline, then add the surplus.

Reassess every 10 to 14 days using weekly average weights, since day-to-day weight bounces around. If you're not gaining, add 100 to 200 calories. If you're gaining more than about 1% of your body weight a week, ease back a little.

Protein anchor: hit your target daily. Aim for about 1.6 grams of protein per kilogram of body weight a day, roughly 0.7 grams per pound, and up to about 2.2 grams per kilogram if you train hard. A 2018 meta-analysis of 49 trials with 1,863 people found that extra protein stopped adding muscle gains at around 1.6 grams per kilogram. For someone aiming to go from 150 to 165 pounds, using goal weight gives roughly 120 to 165 grams a day.

Good vegetarian protein sources include Greek yogurt, cottage cheese, eggs (if you eat them), tofu, tempeh, seitan, edamame, beans, lentils and protein powder.

Carbs for training. Be more generous with rice, pasta, potatoes, oats, quinoa and whole-grain bread on lifting days. They fuel your sessions and recovery and make a higher calorie target much easier to reach. Our guide to how carbs work for your goals goes deeper.

Healthy fats are easy calories. Add 1 to 2 tablespoons of olive oil, tahini or nut butter wherever it fits. Drizzle oil on cooked vegetables, stir nut butter into oats, be generous with hummus and avocado.

Strength train, keep other activity moderate. Lift 2 to 4 times a week so the surplus goes toward muscle, not just fat. Keep long cardio sessions moderate so you don't burn through the extra energy you need for recovery.

Sleep and patience count too. Most adults need at least 7 hours of sleep, and short nights make hard training feel harder and recovery slower. Give any plan at least 4 to 6 weeks before you judge it, because water and food in your gut make the scale noisy from day to day. Weekly averages tell you far more than any single weigh-in.

Vegetarian protein strategy

Getting enough protein as a vegetarian isn't hard, but it does take intention. Here's the plan.

Build every meal around protein. Start with the protein, tofu, tempeh, legumes, eggs or dairy, then add the carbohydrate and the fat. Protein added as an afterthought is usually protein you fall short on.

Aim for 20 to 40 grams per meal. The International Society of Sports Nutrition suggests 20 to 40 grams per meal, or about 0.25 grams per kilogram, spread every 3 to 4 hours. Four meals of 30 grams gets you to 120 grams a day.

Mix your sources. Beans with rice, hummus with pita, peanut butter with whole-grain bread, tofu with quinoa. Variety across the day gives you all the essential amino acids.

Use dairy if you eat it. A cup of plain nonfat Greek yogurt has about 25 grams of protein and a cup of 2% cottage cheese about 24, per USDA data. They are some of the most useful foods a vegetarian can keep in the fridge.

Don't fear protein powder. A scoop typically adds 20 to 25 grams of protein without much volume. Whey suits lacto-vegetarians, and soy or pea powders work if you avoid dairy. Our Shakez Protein Powder has 20 grams of whey protein per scoop and 1 gram of sugar, at $74.95.

Weight gain recipes for vegetarians

Each recipe lists its ingredients, steps and a pro tip for adding more. Nutrition is estimated from USDA FoodData Central at the exact amounts given, using whole milk and a protein powder with 20 grams of protein per scoop. Several recipes make one large or two moderate servings, so adjust to your appetite.

Peanut tofu power bowl

Big appetite

850 cal whole · 41g protein · Serves 1 large or 2 moderate

850 Calories · 41g Protein · 84g Carbs · 45g Fat

Why it works: extra-firm tofu brings the protein, the peanut sauce brings fat and flavor and brown rice adds steady energy for training. Split in two, each bowl is about 425 calories with 20 grams of protein.

• 8 oz extra-firm tofu, pressed and cubed

• 1 cup cooked brown rice

• 2 cups mixed vegetables (broccoli, bell pepper, carrot)

• 1 Tbsp olive or sesame oil

• For the sauce: 2 Tbsp peanut butter, 1 Tbsp soy sauce, 1 tsp rice vinegar, 1 tsp maple syrup, 1 clove garlic, minced, water to thin

1. Heat the oil in a skillet or wok over medium heat.

2. Add the tofu and sear until golden on all sides, 5 to 7 minutes. Don't rush it, because the browning is the flavor.

3. Add the vegetables and cook until crisp-tender, 3 to 5 minutes.

4. Whisk the sauce ingredients, adding water a little at a time until it pours easily.

5. Pour the sauce over the tofu and vegetables, toss and serve over the rice.

Pro tip: another tablespoon of peanut butter in the sauce adds about 95 calories, and a tablespoon of crushed peanuts on top adds crunch and about 50 more.

Chickpea avocado pesto pasta

15 minutes

525 cal · 18g protein a serving · Serves 2

525 Calories · 18g Protein · 69g Carbs · 21g Fat

Why it works: pasta for carbohydrate, chickpeas for protein, avocado and pesto for fat. It comes together in about 15 minutes. Protein is moderate, so pair it with a glass of milk or a Greek yogurt, or add the egg tip below.

• 2 cups cooked pasta (rotini or penne)

• 1 cup canned chickpeas, rinsed and drained

• 1 small ripe avocado

• 2 Tbsp pesto

• 1 Tbsp lemon juice

• 2 Tbsp grated Parmesan

• Salt and black pepper

1. Mash the avocado in a large bowl until mostly smooth.

2. Stir in the pesto and lemon juice.

3. Add the warm pasta and chickpeas. The heat helps everything blend.

4. Toss until coated, season well and top with Parmesan.

Pro tip: a tablespoon of olive oil drizzled over the bowl adds about 119 calories. Two soft-boiled eggs on the side add about 12 grams of protein and 145 calories.

Lentil-walnut bolognese

Comfort food

600 cal · 23g protein a serving · Serves 2

600 Calories · 23g Protein · 81g Carbs · 22g Fat

Why it works: lentils bring protein and fiber, walnuts bring omega-3 fat and calories, and pasta makes it a full meal. It tastes like a classic meat sauce.

• 1 cup cooked brown or green lentils

• ⅓ cup finely chopped walnuts

• 1½ cups marinara sauce

• 2 tsp olive oil

• 1 clove garlic, minced

• Pinch of chili flakes (optional)

• 2 cups cooked pasta or creamy polenta

• Fresh basil

1. Heat the oil in a saucepan over medium heat and cook the garlic for about 30 seconds.

2. Stir in the lentils and walnuts and cook for 2 to 3 minutes to toast the walnuts.

3. Add the marinara and simmer for 10 minutes.

4. Season with chili flakes, salt and pepper, and serve over pasta or polenta with basil.

Pro tip: stir in a tablespoon of olive oil just before serving for about 119 more calories and a sauce that clings to the pasta. A spoonful of grated Parmesan adds a little more protein.

Tempeh fried rice

Ovo-vegetarian

565 cal · 31g protein a serving · Serves 2

565 Calories · 31g Protein · 60g Carbs · 24g Fat

Why it works: tempeh is fermented soybeans, firmer and higher in protein than tofu. With eggs and rice, it makes an easy meal to eat in quantity.

• 2 cups cold cooked rice (day-old is best)

• 6 oz tempeh, crumbled

• 2 eggs, lightly beaten

• 1 cup frozen peas and carrots

• 1 Tbsp avocado or canola oil

• 1½ Tbsp soy sauce

• 1 tsp sesame oil

• 2 green onions, sliced

1. Heat the oil in a large skillet or wok over medium-high heat.

2. Add the tempeh and cook 4 to 5 minutes until golden and a little crispy, stirring only now and then.

3. Add the rice, breaking up clumps, then the peas and carrots. Stir-fry 3 to 4 minutes.

4. Push everything to one side, scramble the eggs in the empty space, then stir it all together.

5. Season with soy sauce, drizzle with sesame oil and top with green onions.

Pro tip: ¼ cup of cashews adds about 190 calories, and half an avocado about 115. Both suit the flavors.

Paneer & rice bowl with cucumber raita

Highest protein

995 cal whole · 58g protein · Serves 1 large or 2 moderate

995 Calories · 58g Protein · 58g Carbs · 62g Fat

Why it works: paneer is a fresh, firm cheese that holds its shape when seared and soaks up spices. The yogurt raita cools the heat and adds more protein. Split in two, each bowl is about 495 calories with 29 grams of protein.

• 6 oz paneer, cubed

• 1 cup cooked basmati rice

• 1 Tbsp ghee or oil

• ½ tsp turmeric, ½ tsp cumin, ¼ tsp cayenne

• For the raita: ½ cup plain whole-milk Greek yogurt, ¼ cucumber, grated and squeezed, a pinch each of salt and cumin

1. Heat the ghee in a skillet over medium heat.

2. Add the paneer and spices and cook until golden on most sides, 5 to 7 minutes.

3. Meanwhile, stir the yogurt, cucumber, salt and cumin together for the raita.

4. Serve the paneer over rice with a generous spoonful of raita.

Pro tip: paneer brands vary a lot in fat, so check the label. Our numbers use a U.S. brand at 321 calories and 25 grams of protein per 100 grams. A handful of frozen peas cooked in with the paneer adds color and a few more grams of protein.

Hummus-quinoa power plate

No-cook lunch

730 cal · 22g protein · Serves 1

730 Calories · 22g Protein · 80g Carbs · 39g Fat

Why it works: a Mediterranean plate you can change endlessly. Quinoa is one of the few plant foods with all the essential amino acids, and hummus adds chickpea protein and tahini fat.

• 1 cup cooked quinoa

• ⅓ cup hummus

• 1 Tbsp olive oil

• Roasted vegetables (peppers, carrots, zucchini)

• 6 olives and 2 Tbsp crumbled feta

• 1 small whole-wheat pita

1. Arrange the quinoa, roasted vegetables and hummus on a plate.

2. Drizzle everything with the olive oil.

3. Top with olives and feta.

4. Serve with pita for scooping.

Pro tip: protein is the weak spot here, so add ½ cup of edamame (about 9 grams of protein, 95 calories) or 2 hard-boiled eggs (about 12 grams). A tablespoon of tahini drizzled over everything adds about 89 calories.

Cottage cheese berry crunch bowl

Breakfast

470 cal · 32g protein · Serves 1

470 Calories · 32g Protein · 41g Carbs · 22g Fat

Why it works: cottage cheese is one of the most protein-dense vegetarian foods there is. This sweet bowl works as breakfast or after a workout.

• 1 cup 2% cottage cheese

• ½ cup blueberries or mixed berries

• ¼ cup granola

• 1 Tbsp almond butter

• Drizzle of honey (optional)

1. Spoon the cottage cheese into a bowl.

2. Top with berries and granola.

3. Add the almond butter and a drizzle of honey if you like.

Pro tip: stir in a scoop of protein powder for about 20 more grams of protein and about 90 calories. The cottage cheese texture hides it well.

Overnight oats for gains

Make ahead

780 cal · 46g protein · Serves 1

780 Calories · 46g Protein · 104g Carbs · 23g Fat

Why it works: oats are calorie-dense, protein powder lifts the protein and peanut butter adds fat. You make it the night before, so the morning takes no effort.

• 1 cup rolled oats

• 1 cup whole milk or soy milk

• 1 scoop protein powder (about 20g protein)

• 1 Tbsp chia seeds

• 1 medium banana, sliced

• 1 Tbsp peanut butter

1. Combine everything in a jar.

2. Stir well, making sure the protein powder is fully mixed in.

3. Cover and refrigerate overnight, or at least 4 hours.

4. Stir again in the morning, adding a splash of milk if it's too thick.

Pro tip: a second tablespoon of peanut butter takes it to about 875 calories, and ¼ cup of granola adds about 145 more. Short on time? Our High Protein Overnight Oats come in single-serve pouches with 20 grams of protein for $3.49. They're made with whey, so they suit lacto-vegetarians, and you can stir in nut butter to bring the calories up.

PB banana mass gainer smoothie

Low appetite

830 cal · 47g protein · Serves 1

830 Calories · 47g Protein · 106g Carbs · 27g Fat

Why it works: liquid calories are much easier to get down than solid food when you're chasing a high target. This one drinks like a milkshake.

• 1 cup whole milk or soy milk

• 1 scoop protein powder

• 2 Tbsp peanut butter

• 1 large banana

• 1 cup rolled oats

• A handful of ice

1. Add everything to a blender.

2. Blend on high until smooth, about 60 seconds.

3. Add more milk if it's too thick or more ice if it's too warm.

4. Drink it after training or between meals.

Pro tip: a tablespoon of cocoa powder makes it chocolate for about 12 calories. A third tablespoon of peanut butter adds about 95. Half the smoothie, about 415 calories and 24 grams of protein, makes a solid snack.

No-bake nut butter oat bites

Snack

115 cal · 3g protein a bite · Makes about 14 bites

115 Calories · 3g Protein · 15g Carbs · 6g Fat

Why it works: these portable snacks make it easy to add 200 to 350 calories between meals without cooking. Keep them in the fridge and grab two or three.

• 1 cup rolled oats

• ½ cup peanut or almond butter

• ⅓ cup honey or maple syrup

• ¼ cup mini chocolate chips or chopped nuts

• Pinch of salt

• Optional: 2 Tbsp protein powder

1. Mix everything in a bowl until sticky and easy to shape.

2. Roll into 1-inch balls.

3. Set on a parchment-lined plate and chill at least 30 minutes.

4. Store in an airtight container in the fridge for up to a week.

Pro tip: 2 tablespoons of protein powder adds roughly 10 grams of protein to the batch, under 1 gram a bite, so these stay a calorie snack rather than a protein one. Pair a few with a glass of milk for the protein.

At a glance

Recipe	Serving	Calories	Protein
1. Peanut tofu power bowl	Whole bowl	About 850	41g
2. Chickpea avocado pesto pasta	Half	About 525	18g
3. Lentil-walnut bolognese	Half	About 600	23g
4. Tempeh fried rice	Half	About 565	31g
5. Paneer & rice bowl with cucumber raita	Whole bowl	About 995	58g
6. Hummus-quinoa power plate	Whole plate	About 730	22g
7. Cottage cheese berry crunch bowl	Whole bowl	About 470	32g
8. Overnight oats for gains	Whole jar	About 780	46g
9. PB banana mass gainer smoothie	Whole smoothie	About 830	47g
10. No-bake nut butter oat bites	1 bite	About 115	3g

Calorie boosters for vegetarians

These simple add-ons turn any meal into a bigger one without changing the recipe. Numbers are from USDA data.

1 Tbsp olive oil (about 119 calories): drizzle on vegetables, stir into rice or hummus.
1 Tbsp tahini (about 89 calories): whisk into dressings or drizzle over bowls.
2 Tbsp hummus plus 1 tsp olive oil (about 111 calories): spread on sandwiches or wraps.
1 Tbsp peanut or almond butter (about 96 to 98 calories): stir into oats, blend into smoothies, spread on fruit.
¼ cup walnuts (about 190 calories) or ¼ cup trail mix (about 173): top yogurt or salads, or eat as a snack.
1 oz feta (about 75 calories) or 1 oz paneer (about 91): add to bowls, salads and eggs.
½ avocado (about 114 calories): add to any savory meal.
2 Tbsp ground flaxseed (about 75 calories) or 2 Tbsp chia seeds (about 117): stir into oats, smoothies or yogurt.

Complete vegetarian meal ideas

Here's how the recipes combine into full meals across the day.

High-protein breakfast bowl

About 650 calories, 39 grams of protein. The cottage cheese berry crunch bowl plus a slice of whole-grain toast with a tablespoon of almond butter. Cottage cheese is rich in casein, a slower-digesting protein, and the toast adds steady energy for the morning.

Power lunch plate

About 860 calories, 23 grams of protein. The hummus-quinoa power plate plus a side salad with a tablespoon of olive oil dressing. It's calorie-dense and filling but light on protein, so make breakfast and dinner the protein-heavy meals that day, or add eggs or edamame.

Post-workout recovery shake

About 830 calories, 47 grams of protein. The PB banana mass gainer smoothie within a couple of hours of training. Liquid is easier when you're not hungry after a session, and the mix of carbohydrate and protein supports recovery.

Dinner that delivers

About 660 calories, 40 grams of protein. One serving of tempeh fried rice plus ½ cup of steamed edamame, which adds about 9 grams of protein and some fiber. Finish with two oat bites if you have room.

Before-bed snack

About 345 calories, 25 grams of protein. A 6-ounce cup of plain nonfat Greek yogurt with ¼ cup of granola and a tablespoon of almond butter. In a study of 16 young men, 40 grams of casein protein taken before sleep was digested and absorbed overnight and raised muscle protein synthesis while they slept.

Recipe variations to keep things interesting

Boredom ends more weight gain plans than hunger does. Here are quick swaps.

Tofu bowl variations

Curry style: swap the peanut sauce for coconut milk simmered with red curry paste.
Teriyaki style: use teriyaki sauce and add pineapple chunks.
Mediterranean style: use a tahini-lemon dressing with olives and feta.

Pasta variations

Arrabbiata style: add crushed red pepper and fresh basil to the chickpea pasta.
Creamy style: swap the avocado-pesto for cashew cream with nutritional yeast.
Sun-dried tomato: add chopped sun-dried tomatoes and toasted pine nuts.

Smoothie flavor swaps

Chocolate hazelnut: add a tablespoon of cocoa and use hazelnut butter.
Berry: replace the banana with a cup of frozen mixed berries.
Coffee: add a shot of espresso or ½ cup of cold brew before a morning workout.

Bowl building formula

Build endless variations with this formula: base + protein + vegetables + sauce + booster.

Base: rice, quinoa, pasta, polenta or farro
Protein: tofu, tempeh, beans, lentils, paneer or eggs
Sauce: peanut, tahini, pesto, curry or marinara
Booster: nuts, seeds, oil, avocado or cheese

Vegetarian weight gain mistakes

These are the mistakes that most often stall a vegetarian gain, and how to fix each one.

Relying on low-calorie volume foods

The mistake: big salads and vegetable-heavy meals that fill you up without enough calories. You can feel stuffed on 300 to 400 calories. The fix: make vegetables the side, not the main event. Build meals on grains, legumes, dairy, tofu, nuts and oils, then add vegetables for nutrients, about a quarter of the plate rather than half.

Not adding enough fat

The mistake: choosing low-fat everything and avoiding oil. Fat has more than twice the calories per gram of protein or carbohydrate, so skipping it makes your target much harder to reach. The fix: use olive oil freely, choose full-fat dairy, don't skimp on nut butter and eat avocado often.

Saving protein for dinner

The mistake: little protein at breakfast and lunch, then a large serving at night. Muscle protein synthesis responds to several good doses through the day. The fix: get 20 to 40 grams at each meal. Start with Greek yogurt or eggs, add beans or tofu at lunch and put protein in your snacks.

Filling up on water before meals

The mistake: drinking lots of water, black coffee or tea right before or during meals. It takes up room you need for food. The fix: drink most of your water between meals, and add drinks with calories, such as milk, soy milk or smoothies, which count toward your target without much stomach space.

Not tracking anything

The mistake: guessing portions and assuming you're eating enough because you feel full. A plate that feels huge may only be 400 calories. The fix: track for 2 to 3 weeks to calibrate your eye. You won't need to track forever. Our Calorie Calculator gives you a starting number.

Choosing diet versions of foods

The mistake: low-fat yogurt, diet drinks, light bread and reduced-fat peanut butter. They're built for weight loss. The fix: choose full-fat dairy, regular peanut butter and hearty whole-grain bread, and read labels for more calories per serving, not fewer.

Not adjusting when progress stalls

The mistake: eating the same amount week after week while the scale sits still. As you gain, your maintenance needs rise, so yesterday's surplus becomes today's maintenance. The fix: reassess every two weeks. If you're not gaining 0.25 to 0.5% of your body weight a week, add 100 to 200 calories, such as one more tablespoon of nut butter or one more snack.

Sample day of vegetarian weight gain meals

Here's what a full day can look like using the recipes above. It comes to about 2,715 calories and 152 grams of protein, a fit for many people aiming at roughly 2,500 to 3,000 calories. Scale portions up or down to match your own target. A smaller person might drop the oat bites and halve the bolognese, while a larger or very active person might add the smoothie every day.

7:00 AM: Meal Overnight oats for gains · Calories About 780 · Protein 46g
10:30 AM: Meal 2 nut butter oat bites · Calories About 230 · Protein 6g
1:00 PM: Meal Half a peanut tofu power bowl · Calories About 425 · Protein 20g
4:00 PM: Meal Cottage cheese berry crunch bowl · Calories About 470 · Protein 32g
7:00 PM: Meal Lentil-walnut bolognese, one serving · Calories About 600 · Protein 23g
9:30 PM: Meal 1 cup nonfat Greek yogurt with 1 Tbsp honey · Calories About 210 · Protein 25g
Total: Calories About 2,715 · Protein About 152g

On training days, add half the PB banana smoothie after your session for about 415 calories and 24 grams of protein, which brings the day to about 3,130 calories and 176 grams. Protein shows up at every meal, and the boosters are used on purpose rather than by accident.

Stock easy carbohydrates like rice and fiber-rich beans so filling meals are always within reach.

Clean Eatz Kitchen & vegetarian weight gain

To be straightforward: our current menu is built around chicken, beef, pork and seafood, so our meals don't fit a vegetarian plan. If you eat fish or poultry now and then, our Build-a-Meal Plan lets you pick individual meals at $8.99 to $13.99, and our High Protein Meal Plan adds 2 extra ounces of meat to each meal for about 10 more grams of protein.

For lacto-vegetarians, two of our products do fit: Shakez Protein Powder, with 20 grams of whey protein per scoop, and our High Protein Overnight Oats, with 20 grams of protein per pouch. Check each ingredient list against your own rules.

The bottom line on vegetarian weight gain

Gaining weight as a vegetarian isn't complicated, but it does take a plan. Focus on calorie-dense whole foods, hit your protein target every day and train with purpose. The recipes above are a solid base. The rest is consistency.

Research suggests a well-planned vegetarian diet supports muscle building when protein is adequate, so you're not at a real disadvantage. You just have to be deliberate about what goes on the plate.

Start with a surplus of about 10 to 20%, check your progress every two weeks and adjust. Use the boosters freely and be patient, because healthy gains take time. If you also eat fish or poultry, our meal plan delivery options can cover the busy weeks with portioned, macro-counted meals and no subscription.

Sources

Frequently asked questions

How much protein should a vegetarian eat to gain weight?

About 1.6 grams per kilogram of body weight a day, roughly 0.7 grams per pound, is a well-supported target, with up to about 2.2 grams per kilogram reasonable for hard training. A 2018 meta-analysis found muscle gains leveled off near 1.6. Spread it across 3 to 5 meals of 20 to 40 grams each.

Can I gain weight without eating junk food?

Yes. Use calorie-dense whole foods like nuts, nut butters, olive oil, avocado, hummus, oats, dairy and soy, and add 75 to 200 calorie boosters to meals instead of relying on processed snacks. Nutrient-dense calories support training and how you feel, and they make it easier to gain more muscle and less fat.

Is protein powder necessary for vegetarian weight gain?

No. You can reach your target with Greek yogurt, cottage cheese, eggs, tofu, tempeh, seitan, edamame and legumes. Protein powder is a convenience, adding 20 to 25 grams a scoop without much volume, which helps when appetite or time is short. Whey suits lacto-vegetarians, and soy or pea powders work without dairy.

What if I feel too full to eat more calories?

Drink some of your calories in smoothies, add oil and nut butter to meals for calories without volume, and choose softer foods like oats, yogurt and nut butters. Five or six smaller meals are usually easier than three large ones. Drink most of your water between meals rather than with them.

Do I need to lift weights to gain weight healthily?

Strength training 2 to 4 times a week is what steers a calorie surplus toward muscle rather than mostly fat. Without it, more of the weight you gain is likely to be fat. Pair it with steady protein and 7 to 9 hours of sleep. Beginners usually gain muscle fastest early on, and progress slows with experience.

How fast should I gain weight as a vegetarian?

Aim for about 0.25 to 0.5% of your body weight a week, roughly 0.4 to 0.75 pounds for a 150-pound person. That pace, recommended in sports nutrition reviews and by dietitians, keeps fat gain down while you build muscle. Check weekly average weights every 10 to 14 days and adjust by 100 to 200 calories.

What are the best calorie boosters for vegetarians?

Olive oil (about 119 calories a tablespoon), tahini (about 89), peanut or almond butter (about 96 to 98), walnuts (about 190 per quarter cup), trail mix, avocado, cheese and hummus with a drizzle of oil. They add real calories with little extra volume, which is what makes them useful when fullness is the limit.

Can vegetarians build as much muscle as meat-eaters?

The evidence says yes, when total protein is adequate. A short Illinois study found equal muscle protein synthesis on vegan and omnivorous diets at 1.2 grams per kilogram, and an earlier Exeter trial at about 2 grams per kilogram found similar results. Eating enough protein and training consistently matter more than the source.