How to Gain Weight as a Vegetarian
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Gaining weight as a vegetarian is entirely doable — dairy, eggs, legumes, nuts, whole grains and healthy oils make hitting a calorie surplus straightforward without any meat. The two things to plan for are getting enough total calories and enough protein from plant and dairy sources. Here are the best high-calorie vegetarian foods, a full sample day, shake ideas and a grocery list.
- Weight gain depends on a calorie surplus, not on eating meat.
- Dairy, eggs, legumes, nuts, grains and oils supply all the calories and protein you need.
- Aim for 0.7–1 g of protein per pound from yogurt, eggs, cottage cheese, beans and tofu.
- Lean on calorie-dense foods and a daily shake so fiber doesn't fill you up first.
Can you gain weight as a vegetarian?
Absolutely. Weight gain depends on a calorie surplus, not on eating meat. A lacto-ovo vegetarian diet that includes dairy and eggs has all the calorie-dense, protein-rich foods you need — cheese, whole milk, Greek yogurt, eggs, legumes, nuts, seeds, nut butters, oats and oils. The Academy of Nutrition and Dietetics confirms that well-planned vegetarian diets are healthful and nutritionally adequate at every life stage, including for those building muscle.
The only real adjustments versus an omnivore plan are being deliberate about protein and leaning on calorie-dense plant foods so the higher fiber of a vegetarian diet doesn't fill you up before you hit your target. Run the calorie calculator to set your surplus, then follow the food plan below.
Hitting your protein target
Aim for roughly 0.7–1 gram of protein per pound of body weight. Vegetarian protein sources that also carry good calories include Greek yogurt (~20 g per cup), eggs (~6 g each), cottage cheese, lentils and beans (~18 g per cooked cup), tofu and tempeh, edamame, and dairy or plant protein powder. Combining grains with legumes across the day covers all essential amino acids. A scoop of whey or pea protein in a shake is an easy way to top up.
Best high-calorie vegetarian foods
| Food | Why it helps | ~Calories |
|---|---|---|
| Nut butters | Calorie-dense fat + protein | ~190 / 2 tbsp |
| Whole milk & Greek yogurt | Calories + protein + calcium | ~150–230 / serving |
| Cheese | Energy-dense, easy to add | ~110 / oz |
| Olive oil & avocado | Most calorie-dense foods | ~120 / tbsp oil |
| Lentils, beans, chickpeas | Protein + carbs + fiber | ~230 / cup |
| Oats, rice, pasta, bread | Bulk of the calories | ~150–200 / serving |
| Nuts, seeds, dried fruit | Snackable calories | ~200 / 1/4 cup |
A vegetarian sample day (~3,000 kcal)
| Meal | Food | ~Cal |
|---|---|---|
| Breakfast | Oats cooked in whole milk with peanut butter, banana and walnuts | ~650 |
| Snack | Greek yogurt with granola and honey | ~400 |
| Lunch | Lentil and rice bowl with cheese, avocado and olive oil | ~750 |
| Snack | Trail mix + a glass of whole milk | ~400 |
| Dinner | Bean-and-cheese burrito or paneer curry with rice | ~800 |
Vegetarian gainer shakes
A blended shake is the easiest way to add calories. Try whole milk, Greek yogurt, banana, oats, peanut butter and whey or pea protein for ~900 calories. More recipes in our weight gain shakes and smoothie recipes.
Grocery list
- Protein: eggs, Greek yogurt, milk, cheese, cottage cheese, lentils, beans, tofu, tempeh, protein powder
- Carbs: oats, rice, pasta, bread, potatoes, bananas
- Fats: olive oil, nut butters, avocado, nuts, seeds
- Produce: spinach, mixed veg, berries, dried fruit
If you avoid all animal products, see our dedicated guide on how to gain weight as a vegan.
The bottom line
Gaining weight as a vegetarian is straightforward once you build meals around calorie-dense plant and dairy foods rather than salads and steamed vegetables. Hit a consistent surplus, be deliberate about protein, and add a daily shake, and a well-planned vegetarian diet will build muscle and add weight just as effectively as any other.
Frequently asked questions
- Can you gain weight on a vegetarian diet?
- Yes. Weight gain depends on a calorie surplus, not on eating meat. Dairy, eggs, legumes, nuts, whole grains and oils provide all the calorie-dense, protein-rich foods needed to gain weight and build muscle on a vegetarian diet.
- What are the best high-calorie vegetarian foods for weight gain?
- Nut butters, whole milk, Greek yogurt, cheese, olive oil, avocado, lentils, beans, oats, rice, nuts and dried fruit. These pack a lot of calories and, in many cases, protein into small portions.
- How do vegetarians get enough protein to build muscle?
- From Greek yogurt, eggs, cottage cheese, lentils, beans, tofu, tempeh, edamame and dairy or plant protein powder. Combining grains with legumes across the day supplies all essential amino acids; aim for 0.7 to 1 gram per pound of body weight.
- Is it harder to gain weight as a vegetarian?
- Only slightly, because vegetarian diets tend to be higher in fiber, which is filling. Leaning on calorie-dense foods like nut butters, oils, dairy and a daily shake makes hitting your calorie target straightforward.
- What vegetarian shake helps with weight gain?
- Blend whole milk, Greek yogurt, banana, oats, peanut butter and a scoop of whey or pea protein for around 900 calories and 35 grams of protein, an easy way to add a big chunk of your daily surplus.
Keep reading
References
Sources: Academy of Nutrition and Dietetics · USDA FoodData Central · Mayo Clinic — Healthy weight gain · NIH/NIDDK — Weight Management · ISSN — Protein & Exercise Position Stand.