how to gain weight as a vegan

Gaining Weight the Vegan Way: How to Bulk Up on Plants!

As a vegan, you may be searching for methods to add on pounds. Gaining mass as a vegan may appear to be inconceivable, yet with the correct eating routine and some additional exertion, it is totally achievable. Consuming nutrient-rich fare, eating often throughout the day, incorporating healthy fats into your meals, and augmenting calories are all strategies that can help you to gain weight while adhering to a vegan lifestyle. Let’s explore these options together so you can get started on your journey towards reaching those goals.

Table of Contents:

Choose Nutrient-Dense Foods

Eating nutrient-dense vegan foods is essential for successful weight gain. Nuts, seeds, nut butter, avocados and dried fruit are all great sources of vegan foods that can help to boost caloric intake for successful weight gain. If you’re having difficulty gaining weight, it’s important to focus on healthy fats like olive oil or coconut oil as well as plant-based proteins such as soy milk and extra calories from protein powder in smoothies. Consuming an assortment of animal-derived products should be evaded whenever possible, as these may not supply the same advantageous outcomes as meals based on plants.

Including more calorie-dense plant-based foods in your daily diet plan is key when trying to increase your weight. Consuming nuts, nut butter, avocado and vegan cheese can supply the body with beneficial nutrients to assist in developing muscle without adding on undesirable fat. Including an additional helping of these nutrient-dense choices with every repast will guarantee that you consume the requisite calories to energise your body during the day while still keeping a healthy diet.

If losing weight has been part of your recent journey, then adding some extra calories back into your current diet might be necessary before attempting to build muscle or add mass quickly through food intake alone. Include sources of healthy fats and proteins like olives, coconut oil, legumes, and beans to promote growth while minimising saturated fat intake.

By focusing on nutrient-dense foods, you can ensure that your body is getting the essential vitamins and minerals it needs to stay healthy. Consume meals regularly to maintain a balanced diet.

Key Takeaway: Gaining mass on a vegan diet necessitates more attention to nutrient-rich plant sources, like nuts, nut butter, avocados and vegan cheese. To ensure healthy muscle mass is gained without unhealthy fat being put on, extra servings of these high-calorie options should be added to meals while avoiding animal products. Additionally, adding some extra calories into the current diet before attempting to build muscle may also help with successful weight gain.

Eat Regularly

a plate of salad with various veggies

Maintaining a healthy vegan diet requires regular meals for adequate caloric and nutrient intake, as well as to sustain energy levels. Maintaining regular meals can help your body get the necessary calories and nutrients, as well as managing energy levels for the day. Regularly consuming meals can be beneficial for those wanting to increase their weight.

Vegan cheese is another good option when it comes to gaining weight healthily; just be sure to check the label for added oils or sugars before purchasing any products. For those looking to gain weight healthily, vegan cheese and other plant-based foods can provide essential vitamins and minerals with a calorie boost.

Supplementing with protein powder can be beneficial to muscle mass building on a vegan diet, depending on your current meal plan. Aim for one scoop daily mixed into shakes or smoothies along with fruits and veggies, etcetera. To maximise your vegan muscle-building diet, focus on nutrient-rich options such as legumes, quinoa, chia seeds, tempeh/tofu and dark leafy greens.

Finally, don’t forget about snacks too. Healthy snacks between meals will not only provide extra calories, but they’ll also keep hunger at bay throughout the day. Opt for things like hummus and crackers; trail mix; veggie sticks and guacamole; peanut butter toast and banana slices etc. All this combined should have you well on your way towards successfully gaining weight while still following a plant-based lifestyle.

Eating regularly is essential for any vegan to maintain a healthy weight. Incorporating beneficial fats into your eating plan is necessary for gaining mass.

Key Takeaway: Consuming nutrient-dense, high-calorie vegan foods like nut butter, avocado and olive oil along with snacks between meals can help vegans to successfully gain weight in a healthy manner. Supplementing daily with protein powder shakes will give an additional boost for muscle mass building too.

Include Healthy Fats

tasty mash potato with celery

Healthy fats are an important part of a vegan diet. Healthy fats can be beneficial for vegans who have difficulty keeping their weight up, as they supply important fatty acids and add to the overall caloric intake. Olive, coconut and avocado oils are great for vegans to include in their nutrition plan as they offer essential fatty acids and can help boost calorie intake.

Olive oil has been widely used in Mediterranean cuisine for centuries, and it’s also one of the healthiest oils available. Olive oil is packed with MUFAs and beneficial compounds like polyphenols and oleocanthal, which possess anti-inflammatory properties. Use olive oil when cooking or drizzle over salads for added flavour and nutrition.

Coconut oil, containing MCTs which are more readily absorbed than other fats, is a great source of healthy fat for vegans seeking to gain weight or maintain muscle mass. Coconut oil can be used in baking or even melted down into smoothies or sauces to add extra calories without sacrificing taste.

Avocado oil is a great option for vegans due to its high content of MUFAs, vitamins A, D & E – perfect for increasing nutrient intake from healthy fats sources. Try adding this delicious green gold to your salads or using it instead of butter when sautéing vegetables – its mild nutty flavour will give your dishes an extra boost.

Adding healthy fats to your vegan meals helps you meet your nutritional needs, provides variety on the plate and can help stave off cravings. By including these healthy fats in your vegan meals, you can not only meet your nutritional needs but also keep cravings at bay while feeling fuller for longer.

Including healthy fats such as nuts, seeds, and avocados in your diet can help provide essential nutrients while boosting calorie intake. To further increase the caloric content of meals, adding calorie boosters like nut butter or coconut oil is an effective way to get more energy from food.

Key Takeaway: Vegan diets should incorporate healthy fats such as olive oil, coconut oil and avocado oil to help increase calorie intake for those looking to gain weight. These oils provide essential fatty acids and vitamins which can be used in cooking or drizzled over salads for added flavour, nutrition and variety – so get creative.

Add Calorie Boosters

dessert with almonds

Adding calorie boosters to your vegan meals is an important part of staying healthy and energised. Calorie boosters are foods that provide extra calories, protein, and/or healthy fats. Adding nut butter, such as almond or peanut butter, to smoothies and oatmeal can provide a tasty energy boost. Sesame seed-based tahini can give dishes like hummus or salad dressings a nutty flavour while also providing an extra helping of healthy fats.

Nuts and seeds are another excellent way to add calories without sacrificing nutrition. Incorporating crunchy walnuts, almonds, pumpkin seeds or sunflower seeds into salads can supply omega-3 fatty acids while also delivering an extra nutritional boost. Dried fruit like dates or raisins can also help give you an extra energy boost throughout the day when used in moderation – just remember that dried fruits have more concentrated sugars than their fresh counterparts.

Avocados are one of the best sources of plant-based fat around; they’re high in fibre as well as vitamins A, C & E, plus potassium, which helps maintain blood pressure levels. Spread some mashed avocado on toast with salt & pepper for breakfast – it’s sure to keep you full until lunchtime. Coconut oil is another tasty option for adding good fats into your diet; try using it instead of vegetable oil when baking cakes or muffins for an indulgent treat with nutritional benefits too.

Finally, don’t forget about grains: quinoa is packed with protein, while oats contain slow-release carbohydrates perfect for keeping hunger at bay all morning long. Incorporating these nutrient-rich items into your vegan lifestyle will guarantee that you stay energised and vigorous regardless of how frantic life becomes.

Key Takeaway: Adding calorie boosters to vegan meals is key for staying healthy and energised, such as nut butter, nuts & seeds, avocados and coconut oil. Grains like quinoa and oats provide slow-release carbohydrates that will keep hunger pangs at bay all day long – so don’t forget to include them in your diet.

FAQs in Relation to How to Gain Weight as a Vegan

Can going vegan make you gain weight?

No, going vegan does not necessarily mean you will gain weight. Research has indicated that a properly planned vegan diet can provide adequate nutrition and may even assist in weight loss due to its increased fibre content. Additionally, many plant-based foods are lower in calories than their animal counterparts which could lead to calorie deficit if consumed regularly. Though plant-based foods are lower in calories, adequate consumption of essential nutrients such as protein and iron is still necessary for a healthy vegan diet.

Why is it so hard to gain weight as a vegan?

Gaining weight as a vegan can be difficult due to the lack of nutrient-dense foods available. To gain weight, vegans must ensure they consume adequate amounts of protein, healthy fats, carbohydrates, vitamins and minerals while avoiding processed vegan junk food. Eating plenty of whole grains, legumes, nuts/seeds, and vegetables is essential for gaining muscle mass, while avoiding processed vegan junk food will help prevent excess fat accumulation. Supplementing with vitamin B12 may also be necessary if following a strict plant-based diet. With careful planning and mindful eating habits, it is possible for vegans to achieve their desired body composition goals.


Achieving weight gain as a vegan can be made easy by selecting nutrient-dense foods, eating regularly, including healthy fats and incorporating calorie boosters into one’s diet. By making sure you choose nutrient-dense foods, eating regularly, including healthy fats and adding calorie boosters into your diet, you can reach your goal of gaining weight in no time. With the right knowledge and dedication to maintaining a balanced vegan lifestyle, anyone can successfully gain weight as a vegan.

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