Unlock the Secrets to Healthy Weight Gain on a Vegan Diet: Your Ultimate Guide

Gaining weight, especially when following a vegan diet, can be challenging. This article provides comprehensive guidance, drawing on expert opinions and nutritional science, for vegans aiming to gain weight healthily. Eliminating animal products requires strategic food choices to add the necessary calories for weight gain. While many associate plant-based diets with weight loss, it's crucial to understand that a calorie surplus is essential for weight gain, regardless of the diet.

Understanding the Basics

Why Weight Gain Can Be Difficult on a Vegan Diet

Several factors contribute to the difficulty some vegans face when trying to gain weight:

Lower Caloric Density: Plant-based foods, like fruits and vegetables, tend to be less calorie-dense than animal-based foods.
High Fiber Content: Vegan diets are typically high in fiber, which promotes digestive health but can also lead to feeling full for longer periods.
Protein Content: Plant-based protein sources often have less protein per serving compared to animal products.
Lack of Animal Fats: Animal fats are calorie-dense and can easily contribute to weight gain.

The Importance of Caloric Density

Eating a diet designed for weight gain means taking in more calories than you are currently consuming. Caloric density becomes key. Balancing the bulk of lower-calorie foods with foods containing more calories in the same volume is essential.

The Role of Calories

Calories are units of measurement for energy consumed from foods and drinks. Caloric needs vary among individuals.

Strategies for Healthy Weight Gain on a Vegan Diet

1. Prioritize Calorie-Dense Vegan Foods

There are plenty of nutritious vegan foods that can add the extra calories to your diet needed for weight gain. Incorporating high-calorie vegan foods is crucial for healthy weight gain. Here are some examples:

Nuts and Nut Butters: Nuts are a great source of protein, healthy fats, and calories. 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. Walnuts, for example, pack 185 calories and over 4 grams of protein in a single 1-ounce (28-gram) serving. Nut butters, high in calories, are a quick and convenient option - though you should opt for natural varieties free from added sugar or oils. Add nut butter to snacks, sides, or smoothies for a boost of protein and calories.
Avocado: 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: 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: 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.
Rice: 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. While opinions differ on how long you can safely store rice, recommendations range from a few days to a week.
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.

2. Vegan Smoothies

Vegan smoothies are a quick and convenient way to get a concentrated dose of calories in a single serving. Using a nutritious source of protein like vegan protein powder or soy yogurt can maximize the potential health benefits. Nut butter, dried or fresh fruits, avocados, almond milk, coconut oil, and seeds are all excellent add-ins for a nutritious, calorie-dense smoothie. Drink your smoothie between or after meals instead of as a meal replacement to maximize your calorie consumption and support weight gain.

3. Increase Meal Frequency and Portion Sizes

Don’t worry if you can’t up your food intake very much at first. Your body may take some time to get used to the extra calories, so it’s okay to go slow.

4. Calculate Your Caloric Needs

Use the Harris-Benedict equation: The Harris-Benedict equation helps figure out how many calories our bodies need to stay alive, called our Basal Metabolic Rate (BMR).
Determine the caloric surplus you need to achieve your goal weight: Typically, a surplus of 250 to 500 calories per day is safe for gradual weight gain. This equates to about 0.5 to 1 lbs of weight gain per week.
Gaining one pound of body weight generally requires consuming about 3,500 extra calories per week. Gaining 1 lbs (pound) usually means eating about 3,500 extra calories more than you burn in one week OR 500 extra calories per day. Spread it out over a period, like a few months.

5. Prioritize Protein Intake

Vegans need to ensure they get enough protein, which is essential for muscle growth. Include healthy calorie-dense foods, such as healthy fats.

6. Strength Training

Adding strength training to your workout regimen encourages muscle building.

7. Adequate Sleep

Getting enough sleep gives your body a chance to repair inflammation and balance the hormones responsible for fullness and hunger.

Nutritional Considerations for Vegans

Key Nutrients to Watch

When adopting a vegan diet, it’s important to ensure that the person maintains a balance of all key nutrients. While the vegan diet can be well-balanced, there are certain nutrients that require extra attention. These challenges can be overcome with adequate intake of-for example-dark green, leafy vegetables, complete proteins such as quinoa, and legumes.

Calcium: Helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. Dark green vegetables are good plant sources if you eat enough of them. Other options include calcium-enriched and fortified products.
Vitamin D: Also plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. People who don't eat enough fortified foods and have limited sun exposure may want to talk with a health care provider about vitamin D supplements.
Vitamin B-12: Necessary to produce red blood cells and prevent anemia. Vitamin B-12 is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet because the vegan diet is rich in a vitamin called folate that can mask vitamin B-12 deficiency.
Protein: Helps keep skin, bones, muscles, and organs healthy. Eating a variety of plant-based foods throughout the day also can provide enough protein.
Omega-3 Fatty Acids: Found in fish, canola oil, soy oil, walnuts, ground flaxseed, and soybeans. Vegetarian diets that do not include fish may be low in two types of omega-3 fatty acids called DHA and EPA.
Iron: Important to red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are sources of iron. But the body doesn't absorb iron from plant sources as easily as animal sources. To help your body absorb iron from plants, eat foods rich in vitamin C at the same time as you're eating iron-containing foods.
Zinc: Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Plant sources include whole grains, soy products, lentils, beans, nuts, and wheat germ. Zinc helps the body make proteins and grow cells.
Iodine: Thyroid hormones are made partly of iodine. Thyroid hormones help control the body's metabolism and play an important role in muscle growth. Iodine can easily be added to food by using iodized salt. Seafood and dairy also are sources of iodine. People who do not eat seafood or dairy may be at risk of iodine deficiency if they do not use iodized salt.

Addressing Amino Acid Deficiencies

Vegans are particularly at risk of not eating enough of three essential amino acids: lysine, methionine, and tryptophan. Plant foods also do not contain the following three conditionally essential molecules made from amino acids: creatine, carnitine, and taurine.

Additional Tips for Success

Keep a food journal: Tracking what you’re having and being able to see what might be leading to weight gain is really important. A food journal is one of the strongest predictors that someone will be able to maintain or lose weight.
Eat whole grains and avoid refined grains: Whole grains contain fiber, which helps keep blood sugar from spiking and helps you feel full longer.
Go for less fruit and more vegetables.
Avoid oversized portions.
Be mindful of artificial sweeteners.

Consulting Professionals

It’s always a good idea to talk to a vegan registered dietitian & nutritionist before trying to gain or lose weight. Consult a plant-based registered dietitian/nutritionist for more guidance on how to eat your caloric surplus, an adequate protein intake to support growth, and ensure you’re eating a well-balanced plant-based diet. You should also consult with a healthcare professional if your weight loss was sudden, unexplained, or accompanied by other symptoms.

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