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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