Weight Gain Diet for Vegetarians

By  ,  Onlymyhealth editorial team
Oct 31, 2011

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Weight gain is possible only when you consume more calories than you burn throughout the day. If you are vegetarian then take high calorie food with proper exercise regime. Adding resistance training will help you to build lean muscles while reducing body fat. If you are a vegetarian .i.e. not consuming animal fats and protein, make special diet plans for yourself.

Generally, vegetarians consume fewer calories on daily basis. They get low proportion of their diet from saturated fat therefore most vegetarians have low body mass index (BMI). However, this is not the reason to worry as you can still gain weight by carefully planning your vegetarian diet. Wondering how? Here are some suggestions.


Basic for Weight Gain


One of the basic things to remember in your quest to gain weight is intake of calories must be greater than the calories burned throughout the day. Here an important consideration is the type of calories you are taking. Try to get the essential calories from protein, complex carbohydrates and healthy fats. Eating lots of sugar will only give your unhealthy fat so take care of your calorie source.



Proteins are the secret of healthy weight gain. People on vegetarian diet must take nuts, beans and other legumes to meet daily protein requirement of body. Besides, protein rich foods take variety of amino acid to build muscles.



Getting certain amount of healthy fat is equally important for vegetarians. Flax seed oils, omega-3 fatty acids are some of the good fats that must be included in your diet to gain weight. You can rely on coconut milk, coconut oil and nuts for healthy fats.

Other food options to gain weight:


  • Make sure that your diet contains sufficient amount of fruits and vegetables. Avocado, banana, raisins and potatoes must be included in weight gain diet of vegetarians.
  • Drink protein shakes.
  • Whole grains and wheat bread. 


Diet plan for lacto-ovo vegetarian as per guidelines of U.S. Department of Agriculture require them to have:


  • 2.5 cups of fruits.
  • 3.5 cups of vegetables.
  • 10 oz. of grains.
  • 7 oz. of soy products.
  • Eggs.
  • Legumes, nuts and seeds.
  • 3 cups of dairy products.
  • 26 g of healthy oils .
  • 395 extra calories from solid fats or added sugars.


Besides diet, exercise is equally important for weight gain. Irrespective of the source of your food, without exercise you will end up gaining fat. If you want healthy weight and body than include exercise in your daily routine.


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  • Rohan Arora13 Dec 2015

    Great article. The main aim for gaining weight is to eat more calories than the body burns. Some of the weight gain foods are lean chicken, whole wheat breads, oats, peanut butter and avocados.

  • Akshay30 Apr 2013

    I want to gain weight my age is 21 years and weight 54 kgs,tell me how to gain weight fast.

  • vishesh09 Dec 2012

    are nutrinigates(soyabeans) also helpfull in gaining weight? are they also a good source of protein? and do they help in gaining height also? plzz replyy

  • Ravi26 Sep 2012

    Please suggest me a workout plan to gain weight at least 15kgs within the next three months. Also, mention some protein supplements that i can take everyday.

  • Russel04 Sep 2012

    Hi Anil Protein supplements - best source would be from Soy. Try Nutrilite brand. Will be very helpful.

  • usha02 Aug 2012

    age 22 height5.6 nd i want to gain weight what should i eat ? plz reply soon i want to gain weight

  • anil31 Jul 2012

    age- 25, wt-56 kg, ht-5'6". i tried everything. doing regular workouts but unable to gain weight. i cannot tolerate protein supplements they make me constipated not even peanuts. can u suggest something ????????

  • rida kashaf12 Jul 2012

    i am desperate to gain weight as i am only 42 kg age 23 height 5'5 what i should do very much worried tried every hting

  • vikas rathour06 Jun 2012

    i'm getting married soon. so, i want to gain almost 10kg weight. please help me in that.

  • aayushi15 Apr 2012

    i dint like it...

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