The diet of a vegan is more restrictive, and therefore more of a challenge to get complete nutrition (although of course, it is possible), and for underweight individuals, may make it a bit more difficult to gain weight.
One pound of fat is equal to 3,500 calories. For every 3,500 calories you take in without burning them off, you will gain one pound of weight. Your calorie needs will depend on your age, sex, and height. Use an online calorie calculator to find out how many calories you should be consuming on a daily basis. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Since you are trying to gain weight, eat slightly more than that amount every day — but don’t go crazy! Eat about 500 extra calories per day to add up to 3,500 calories by the end of the week. At this rate, you will gain one pound per week.
Snack throughout the day on foods that have “good fats,” like avocados, beans, nuts, seeds, peanut or almond butter, and hummus. Drink your calories! Instead of drinking only water, drink juices, protein drinks, and smoothies that will bring in calories without filling you up. Add easy calories through garnishes. For example, add olive oil, nuts, seeds, and fruits, to salads.
Beans are a go-to meatless protein, and also a great source for calories! Ideally, you should eat at least 3 cups of garbanzo beans every week, though you can eat more than that without fear of health repercussions. [5] X Research source Nuts and seeds are protein-rich, but some varieties can add too much cholesterol to your diet. Look for pumpkin seeds, almonds, pistachios, and walnuts, but avoid macadamia nuts and Brazil nuts.
Add calories to meals through soy garnishes, as well. You can find soy cheese, soy milk, or soy sour cream at your grocery store. Use these products to add calories to salads, baked potatoes, tacos, or granola without filling yourself up.
Try to consume 3,500 calories more than needed to maintain your weight every week. This will result in a weight gain of about 1 pound per week. Eat calorie and protein-rich foods like beans, nuts, peanut and almond butters, soy products, and so on to replace the role of meat in your diet. Eat multiple smaller meals to help you consume enough calories to gain weight, and snack often.
For example, stuff an egg-white omelet with beans, cheese, chopped tomatoes, onions, and bell peppers, then top it with sour cream, salsa, and avocados.
However, just one ounce of shredded cheese might add 100 calories to a baked potato, omelet, or salad! Two tablespoons of sour cream will add 60 calories to your cup of vegetarian chili. [10] X Research source Spreading a pat of butter over your toast in the morning can add 36 calories. [11] X Research source Garnishing your meals with dairy will help you reach your daily 500-calorie surplus without stuffing yourself.
Yogurts are also a popular snack option, but avoid yogurts that add a lot of sugar through flavoring. Instead, choose a plain or Greek yogurt and flavor it with fresh fruits.
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