Ultimate High-Calorie Vegan Diet Plan for Healthy and Effective Weight Gain

For vegans aiming to gain weight or maintain an active lifestyle, a strategic approach to diet is essential. This article provides a comprehensive guide to achieving your goals through a high-calorie vegan diet, offering insights into calorie-dense foods, meal planning, and expert tips.

Understanding the Need for a High-Calorie Vegan Diet

Some individuals seek to gain weight or build muscle mass while adhering to a vegan lifestyle. This requires a conscious effort to consume enough calories from plant-based sources. Fats play a crucial role, as they contain more than twice the calories per gram compared to carbohydrates or protein.

Key Principles for Vegan Weight Gain

Calorie Surplus: At the end of the day, changing your body composition is all about calories-in and calories-out. Typically, you’ll need a plant-based, high-calorie diet that includes a healthy balance of carbohydrates, proteins, and healthy fats.
Focus on Healthy Fats: Fats are where it’s at on a plant-based diet. Not all fats are unhealthy.
Strategic Additions: Approach every meal with a “What can I add to this to add more calories?” attitude. Saute your veggies and such in vegan butter or oils. Adding one tablespoon of vegan butter will add 100 calories to a cup of white rice, which is around 200 calories on its own.
Consult Professionals: The easiest way to determine your personalized weight gain strategy is by consulting one of our dietitians first.
Determine Caloric Needs: Determine your daily caloric requirements based on your age, gender, activity level, and weight gain goals.
Experiment with Recipes: Explore, develop and experiment with different caloric dense vegan recipes.
Track Progress: Track and troubleshoot your weight gain journey. Reaching your desired physique is a journey that takes time. Small habits add up to create significant transformations, and having a supportive partner can make a BIG difference.

High-Calorie Vegan Foods to Incorporate

Here is a simple list of plant-based high calorie foods I like to keep in the house to give me a quick boost when needed.

Nuts and Nut Butters: Nuts are a great source of protein, healthy fats and calories, making them an excellent choice if you’re looking to gain weight. For example, walnuts pack 185 calories and over 4 grams of protein in a single 1-ounce (28-gram) serving. A daily handful or two of nuts like almonds, cashews, walnuts or pecans can add enough calories to your diet to support healthy weight gain. Nut butters, which are high in calories, are a quick and convenient option as well - though you should opt for natural varieties free from added sugar or oils. Peanut Butter, Nut Butters, and Tahini - At just under 100 calories per tablespoon, peanut butter or other nut butters like almond butter are an easy and great way to add some extra calories. Add nut butter to snacks, sides or smoothies for a boost of protein and calories.
Seeds: Chia seeds and hemp seeds are great ways to add calories. Put them in smoothies, sprinkle them on oatmeal, make jam with them, etc.
Avocado: One medium avocado contains almost 250 calories. A single large avocado contains 325 calories. Avocados are a great source of healthy fats. Avocados are renowned for their creamy texture and delicious, mild flavor. They also boast an impressive nutrient profile and help promote healthy weight gain by supplying plenty of heart-healthy fats and fiber. Just one avocado boasts about 322 calories, 13.5 grams of fiber and almost 30 grams of total fat. Avocados are also rich in a range of micronutrients, including vitamin C, folate, pantothenic acid and potassium. Try adding half an avocado to your morning smoothie, spreading one on a slice of sprouted bread or cubing it to sprinkle on salads or omelets.
Quinoa: Also really high in protein and all nine essential amino acids, 1 cup of cooked quinoa contains 222 calories. I usually eat 2 cups. Quinoa is a healthy pseudo-grain loaded with protein, fiber and many other nutrients your body needs. It’s also high in calories, as 1 cup (185 grams) of cooked quinoa holds about 222 calories, 8 grams of protein and 5 grams of fiber. Quinoa is one of the few complete plant-based sources of protein, meaning that it provides all nine essential amino acids. Your body is unable to produce these on its own and must obtain them from food. Quinoa also supplies a good amount of manganese, magnesium, phosphorus, copper and folate. It functions as a satisfying side dish and can be added to soups, stews and salads for an easy way to squeeze in more calories.
Tahini: Made from toasted and ground sesame seeds, tahini is a staple in Mediterranean and Middle Eastern cuisines that is high in protein, fiber, healthy fats and calories. Just 1 tablespoon (15 grams) of tahini boasts approximately 89 calories, 2.5 grams of protein, 1.5 grams of fiber and 8 grams of fat. Incorporating a few tablespoons per day into your diet can effectively up your calorie intake and promote healthy weight gain. Tahini has a paste-like consistency that’s similar to peanut butter. It makes a great addition to wraps, sandwiches and salads. It can also be made into a flavorful dip, stirred into soups or blended into a creamy dressing and served over steamed veggies.
Olive Oil: Rich in healthy monounsaturated fats, olive oil is well known for its health-promoting properties. Monounsaturated fats have been shown to increase levels of “good” HDL cholesterol, reduce blood triglycerides and help improve blood sugar levels in people with type 2 diabetes. Olive oil is also high in antioxidants, which are beneficial compounds that prevent oxidative damage to your cells and reduce your risk of chronic disease . Plus, with 119 calories and 13.5 grams of fat in a single tablespoon (14 grams), olive oil can also be a healthy way to add extra calories to a meal. Drizzle it over cooked veggies, mix it into a salad dressing or add it to marinades to bring a burst of flavor and calories to your meals.
Dried Fruit: Raisins, apricots and dates are dried fruits that pack a lot of calories without necessarily filling you up. Keep these in a zip-lock bag and pack into your backpack or lunch boxes. Dates - On average, 1 date has just under 25 calories. Medjool dates are higher in calories. Dried fruit is a great way to gain extra calories, vitamins, minerals and antioxidants. Exact nutritional content can vary based on the type of fruit, ranging from prunes - which have 209 calories in a half cup (87 grams) - to raisins - which have 247 in a half cup (83 grams). Studies note that dried fruit is rich in fiber and antioxidants and supplies micronutrients that are 3-5 times more concentrated than in fresh fruit. Because dried fruit is also high in natural sugars, it’s best to combine it with a nutritious protein source to minimize the potential effects on your blood sugar. Mix your choice of dried fruit with coconut yogurt or oatmeal for a high-calorie breakfast, or try it with nuts and seeds as a tasty trail mix. You can also add it to protein shakes.
Legumes: Legumes, such as lentils, beans and chickpeas, all pack a good amount of protein, fiber and calories. Black beans, for example, pack 227 calories and 15 grams each of protein and fiber in 1 cooked cup (172 grams). Legumes are also generally high in important vitamins and minerals, including folate, magnesium, iron, zinc and potassium . Try adding beans to vegan meatballs or burgers, as well as salads, soups, casseroles, dips and spreads.
Sweet Potatoes: Sweet potatoes are a popular starchy vegetable favored for their vibrant color, delicious flavor and stellar nutrient profile. They’re high in calories and fiber, plus a number of essential vitamins, minerals and antioxidants. One cup (200 grams) of cooked sweet potato contains 180 calories and 6.5 grams of fiber. A single serving can also knock out your entire daily needs for vitamin A - and give you ample vitamin C, manganese, potassium and vitamin B6. Try this orange root vegetable roasted, baked, mashed or grilled.
White and Brown Rice: Skip the cauliflower rice. If you want gains, you want grains. Coming in at a little less than quinoa, 1 cup of cooked white rice has 206 calories and 1 cup of brown rice contains 216 calories. Rice is a cost-effective, versatile and calorie-dense carbohydrate that can promote gradual weight gain. It also provides a bit of extra protein and fiber, in addition to several important vitamins and minerals. One cup (195 grams) of cooked brown rice gives 216 calories alongside 5 grams of protein and 3.5 grams of fiber. It’s also a good source of manganese, selenium, magnesium, phosphorus and niacin. You can combine rice with a serving of protein for an easy meal on the go. Rice can also be cooked ahead of time and refrigerated for use for several days.
Canned Coconut Milk: A can of full fat coconut milk contains around 600 calories. I really like to use coconut milk in smoothies.
Bagels and Rolls: Dense carbs offer higher calories than regular bread. A single bagel can range from 200-400 calories and more!
Tofu: A block of tofu has 350-400 calories per block. It’s also a great source of protein, calcium, manganese, magnesium, iron, and vitamin A.
Protein bars and Plant-Based Protein Powder: A great snack or addition to meals or vegan smoothies. I love Clif bars and especially the Builders Bar from Clif.
Coconut Oil: Coconut oil has garnered significant attention in the health world thanks to its beneficial effects on everything from cholesterol levels to brain function . As it’s rich in calories, it can also help you gain weight. In fact, a 1-tablespoon (15-ml) serving of coconut oil packs 116 calories and 13.5 grams of fat. Coconut oil is easy to use and can be swapped for most other fats and oils. It can also be mixed into smoothies or added to sauces and dressings.

Sample High-Calorie Vegan Recipes

Here are a few of my favorite high calorie plant-based meals on our blog for some vegan meal plan inspiration:

Vegan Breakfast Casserole: Perfect for breakfast, brunch, or any time, this Vegan Breakfast Casserole combines sausage, pepper, and JUST Egg and is sure to please. Eggless and dairy free, taste-tested and omni-approved, everyone is just going to love it!
Classic Baked Vegan Mac and Cheese: This classic baked vegan mac and cheese, made with a high protein tofu cheese sauce, tastes like the Stouffer’s version you grew up eating! To make a rich and satisfying dairy-free sauce, you cannot go without coconut milk. Adding Dijon mustard sauce also enhances the taste and adds extra calories.
Vegan Stuffed Shells: These easy baked Vegan Stuffed Shells pack a ton of flavor, plant-based protein, and 659 calories per serving! Tender pasta shells are loaded with a blend of tofu ricotta and garlicky spinach then smothered in a flavorful pasta sauce before baking until bubbly.
Linguine and Vegan Clam Sauce: After you try this easy linguine and vegan clam sauce, it is sure to be making a weekly visit to your dinner table! Linguine pasta is tossed in a buttery white wine and lemon sauce with plump pieces of soy curl “clams” and capers.
Vegan Meatballs: These vegan meatballs are made with a meaty blend of TVP + vital wheat gluten. They are easy to make, freezer-friendly, and FULL of spicy Italian flavor. Unlike other vegan meatball recipes, these Gardein meatball copycats DO NOT fall apart or turn to mush in your mouth. Cook them in marinara sauce and serve as a plant-based spaghetti and meatballs served with garlic bread or make a vegan meatball sandwich with dairy-free mozzarella!
Avocado Pesto Barley Risotto: This Avocado Pesto Barley Risotto is an easy, quick, and slightly different take on classic risotto perfect for busy weeknights! Tender cooked barley is first drenched in a creamy dairy-free avocado sauce bursting with fresh herbs like basil and then brightened up with a healthy squeeze of lemon juice.
Vegan Chicken Parmesan: This is the BEST vegan chicken parmesan recipe! Make your own vegan chicken cutlets with frozen and thawed tofu, marinate them in a garlic and chickeny flavor bath, then bread and bake them with a peppery crust.
Vegan Meatloaf: Nothing quite says comfort food the way meatloaf does, and you’re going to love this simple recipe for our super tasty vegan meatloaf! Packed with protein and flavor, serve it as-is with a hefty side of mashed potatoes, vegan gravy, and corn, or top it with tomato sauce and serve it with a side of pasta and garlic bread.
Vegan Breaded Chicken Cutlets: These vegan breaded chicken cutlets are as delicious as they are versatile. Using our “Tofu Freezer Trick” to create the perfect meaty texture, extra firm tofu is marinated in this vegan cutlets recipe in classic Italian chicken flavors, breaded, and baked to perfection.
Vegan Cashew Queso: This Vegan Cashew Queso provides a delicious and calorie-rich option for vegans seeking to gain weight. Raw Cashews and nutritional yeast (nooch) are the secret ingredients to replace cheese and to create a creamy texture. This dip is extremely versatile. Use your creativity. You can pair the dip with breadsticks, nachos and other carbohydrate sources.
Mongolian Soy Curls: This Mongolian Soy Curls dish can be a valuable option for vegans looking to gain weight due to its flavorful and calorie-dense composition. The recipe has a mix of veggie broth, garlic, and ginger, giving you the usual savory Asian flavor you get from Chinatown. Adding rice or vegetables to the soy curls makes a complete meal.
Sesame Garlic Ramen Noodles: Sesame Garlic Ramen Noodles offer an excellent option for vegans seeking to gain weight. Tahini peanut butter sauce gave the dish a creamy taste while also providing healthy fats and proteins. The noodles were also gluten-free… for any of my celiac disease readers out there. These noodles combined with veggie broth, tamari, and tahini to create a savory, flavorful yet nutritional dish.
Sweet Pumpkin Hummus Dip: This Sweet Pumpkin Hummus Dip can be a delightful and calorie-rich option for vegans aiming to gain weight. This dip is made from chickpeas which means it provides an ample amount of plant-based protein (that’s why you are here reading this). Adding almond butters stacks the calorie count higher because it provides a healthy source of fats. Both fats and proteins are essential for weight gaining for any vegan dieters. Because of how versatile it is, trying to incorporate it in desserts or a veggie dish would be excellent choices.
Vegan Katsu Curry: Vegan Katsu Curry can be a helpful choice for vegans looking to gain weight due to its combination of calorie-dense ingredients. Tofu, as mentioned earlier, is an excellent protein source. The creaminess of the coconut curry sauce made from coconut milk, adds a decent amount of healthy fats. Besides being healthy, fats add on to the caloric content of the dish as well.
Vegan Pumpkin Cornbread: This Vegan Pumpkin Cornbread recipe can be a delightful way for vegans to support weight gain with its wholesome ingredients and delicious flavors. Coconut oil is a plant-based oil that adds some calories to this dish. Additionally, adding almond milk and maple syrup really created a buttery and sweet taste.
Paleo Granola: This Paleo Granola recipe is a perfect snacking option for vegans looking to gain weight due to its nutrient-dense ingredients. Nuts, coconut chips are all plant-based healthy fats. Almond flour, maple syrup and cinnamon wonderfully combines into an amazing flavor profile and delivers the fats and carbohydrates for any vegan dieters looking to gain weight. In my opinion, this recipe is easy to make and quite well-rounded.
Chocolate Chip Pancakes: These pancakes were made without refined sugar and butter. I am sure this sweet and satisfying recipe is going to be an absolute treat for all the readers out there with a sweet-tooth. Who doesn’t love chocolate chips?
Couscous with Herbs: Couscous is a starchy carbohydrate that fueled my energy needs during exercise. Smoky paprika, herbs like rosemary, and capers that add tanginess to the flavor profile and really make this dish a one pan-wonder. This dish was very enjoyable and appetizing for me and my kids because of how flavorful it is.
Vegan Stuffed Peppers: This Vegan Stuffed Peppers recipe can be a valuable addition to a vegan’s diet for weight gain for several reasons. First, the sweet and tasty pepper serves as a wholesome shell for all the goodness that is going to be stuffed. Tempeh is really rich and nutty. The fajita spice mix really adds to the dish by elevating the flavor profile and stimulating your palate. Nutritional yeast, often used for its cheesy flavor, provides extra calories and nutrients. This recipe is my Sunday go-to dish at lunch.
Mushroom Stew with Coconut: A Vegan Mushroom Stew with Coconut recipe can be a valuable tool for vegans seeking to gain weight for several reasons. Adding flatbreads or brown rice to the side of this stew adds some more carbohydrates to the meal. Additionally, with the coconut bringing in healthy fats. Don’t forget, mushrooms are also a protein source. Proteins, as mentioned earlier in the article, are essential to muscle building and weight gain.
Jerk Seitan Chicken: This Jerk Seitan Chicken recipe is a Jamaican classic. Tangy and bold, this recipe stimulates your appetite for sure.
Vegan Bagel Sandwich: This vegan bagel sandwich recipe has avocado and tofu in BBQ sauce. These are excellent healthy fats and protein sources. Paired with creamy dill sauce, and a lot of vegetables can support your weight gaining goals because this recipe is quite caloric dense and plus, nutrient dense. The carbohydrates in this recipe also sustain your workout needs!
High Calorie Vegan Smoothie: This decadent and somewhat healthy drink comes in at 2,265 calories on the low side of its calorie count.

Recipe Examples and Modifications for Calorie Density

Many recipes can be adapted to increase their calorie count. For instance:

Read also: High-Fiber Diet for Better Health

Lentil Soup: Add the onion, carrot, garlic, and a pinch of salt and pepper. Stir in the vegetable broth, lentils, potato, cumin, tomato paste, and coriander. Bring to a boil, then reduce to a simmer.
Teriyaki Tempeh: Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend. Heat oil in a skillet over medium heat. Stir in teriyaki sauce and cook until heated through, 1-2 minutes.
White Bean Stew: Heat oil in a large pot over medium heat. Add the onion and garlic and fry for about 5 minutes until softened. Add the broth, white beans, Italian seasoning, crushed red pepper, and some salt/pepper to taste to the pot and bring to a simmer. Mix greens and dressing in a small bowl.
Lentil Stew: Add the onion, carrot, garlic, and a pinch of salt and pepper. Stir in the vegetable broth, lentils, potato, cumin, tomato paste, and coriander. Bring to a boil, then reduce to a simmer.
Brown Rice Stir-Fry: Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add brown rice and soy sauce into the pan and combine. Remove from the heat and let it sit, covered for 10 more minutes. Mix greens, tomatoes, and dressing in a small bowl.
Quick Lentils: Cooking instructions of lentils can vary. Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water.
Spicy Kale: Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Stir in the crushed red pepper and a pinch of salt and pepper.

Sample Meal Plan and Considerations

Here's a sample Vegan meal plan with daily averages of 2838 Calories, 172g protein, 82g fat, and 404g carbs (309g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.

Snacks: Snack on Hummus. Another great vegan snack. And there’s over 200 calories in a 1/2 cup serving. Add some air fryer pita chips and you’re over 300 calories. Peanut Butter Sandwiches on Wheat Bread. A great and filling complete protein, high calorie snack. If you’re looking for weight gains, eat peanut butter sandwiches on wheat bread. It’s a quick 260 calories and 15 grams of protein. Try a peanut butter sandwich and glass of oat milk before bed for an easy 400 calories.
Meals: Beans and rice bowls are one of my favorite plant-based foods. It may not seem like it, but one cup of black beans and one cup of cooked rice with a sliced avocado mixed in is over 700 calories.

Importance of Exercise

It is the tear and repair of muscle fibers during strength training builds muscle mass. Exercising naturally stimulates your appetite. If you were struggling to eat because of feeling full all the time, this might help you. Besides the physical benefits, exercise is also healthful for your mind.

Professional Guidance and Personalized Plans

Our experts are well-equipped to provide you with immediate, personalized guidance based on your unique dietary preferences and objectives. Your current lifestyle, eating habits, and health status are all taken into account during the sessions. Our dietitians can craft a tailored plan that incorporates calorie-dense, vegan-friendly foods and optimal macronutrient balance. Avocado, quinoa, and tahini are just some examples of high-calorie vegan foods that may support healthy weight gain.

Overcoming Challenges and Misconceptions

No. Not really. Vegans are not at a disadvantage when it comes to weight gaining.

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