7 Day Vegan/Vegetarian Meal Plan for Weight Gain

Looking to gain weight on a vegetarian or vegan diet but not sure where to start? This seven-day meal plan offers a straightforward way to boost your calorie intake in a healthy, plant-based way. At around 3000 calories per day, it’s designed to support consistent and balanced weight gain.

How to Gain Weight Healthily

The average daily calorie intake is about 2000kcal for women and 2500kcal for men. But individual needs vary greatly depending on factors like body size, activity level, lifestyle, and goals. For example, a petite person with a desk job will need fewer calories than someone taller and more physically active.

This sample plan provides 3000kcal per day, creating an estimated caloric surplus of roughly 500 to 1000kcal for most people—the amount generally recommended to enable healthy weight gain.

Summary

  • Gaining weight requires a calorie surplus—eating more than your body burns each day
  • Taller, more active individuals and men typically require more calories

How Many Calories a Day Should You Eat to Gain Weight?

To figure out how many calories you need, consider the following factors:

  • Activity level: More movement means higher calorie expenditure
  • Age: Calorie needs typically decrease with age
  • Gender: On average, men burn 5–10% more calories at rest than women
  • Height and weight: Larger bodies require more energy to maintain

To gain weight sensibly, calculate your baseline calorie needs and aim to add 500–1000 extra calories per day.

Summary

  • Estimate your daily needs, then add 500–1000 calories for healthy weight gain

Is a 3000-Calorie Diet for Everyone?

The standard recommendations suggest 2500kcal for men and 2000kcal for women per day, but people who exercise frequently or live active lifestyles may need more.

A 3000kcal meal plan should help most average people gain weight—but athletes, taller individuals, or those with fast metabolisms may need even more.

If the plan isn't quite enough, simply increase portion sizes or add additional snacks to boost your intake further.

Summary

  • This plan may not meet everyone’s needs, but can support healthy weight gain for many average adults

Risks of Following a High-Calorie Diet

Relying purely on high-calorie junk foods might help you reach a caloric surplus, but it’s not a sustainable or healthy path to weight gain. A diet rich in plant-based whole foods provides the energy your body needs, along with vital nutrients that support overall health.

Summary

  • Steer clear of consuming most calories from junk food—focus on nutrient-dense foods like wholegrains, fruits, legumes, healthy fats, and protein sources

43 of the Best Foods for Healthy Weight Gain

Here are some nutritious, calorie-dense foods to prioritize on your weight gain journey. Approximate calories per 100g are provided as a guide:

Plant Proteins

  • Tofu – 88kcal
  • Chickpeas (raw) – 132kcal
  • Peas – 88kcal
  • Lentils – 116kcal
  • Chia seeds – 440kcal
  • Nuts (e.g. hazelnuts roasted) – 645kcal
  • Nut butters (e.g. peanut) – 567kcal
  • Wholegrains (e.g. wholemeal bread) – 234kcal
  • Tempeh – 150kcal
  • Soya mince – 342kcal
  • Protein powders – around 150kcal
  • Eggs (if vegetarian) – 143kcal

Grains

  • Rice (cooked) – 100kcal
  • Pasta (cooked) – 160kcal
  • Oats – 371kcal
  • Bread – 265kcal
  • Quinoa (cooked) – 120kcal

Healthy Fats

  • Olive oil – 884kcal
  • Almond butter – 626kcal
  • Almonds – 612kcal
  • Brazil nuts – 683kcal
  • Flaxseeds (milled) – 508kcal

Fruits

  • Bananas – 100kcal
  • Avocados – 115kcal
  • Apples – 40kcal
  • Berries – 60kcal
  • Pears – 60kcal
  • Grapes – 55kcal
  • Pineapple – 50kcal
  • Mango – 63kcal

Vegetables

  • Sweet potatoes (cooked) – 90kcal
  • Peppers – 25kcal
  • Butternut squash – 41kcal
  • Courgette – 27kcal
  • Broccoli – 35kcal
  • White potatoes (cooked) – 77kcal
  • Cauliflower – 30kcal
  • Kale – 35kcal

Dairy and Vegan Alternatives

  • Cow’s milk – 60kcal
  • Greek yoghurt – 120kcal
  • Kefir – 61kcal
  • Cheese – 350kcal
  • Soy milk – 34kcal

Summary

  • Focus on whole food sources of protein, grains, healthy fats, vegetables, and fruits

24 Foods to Avoid When Gaining Weight

Even when your goal is to eat more, heavily processed, high-calorie junk foods aren’t the healthiest choice. Eating pizza and sugary drinks daily might reach your calorie goal quickly but can leave your body short on essential nutrients.

Limit these foods as much as possible for a more balanced, sustainable weight gain:

  • Fast food: Burgers, kebabs, fried chicken, etc.
  • Fried items: Nuggets, onion rings, doughnuts
  • Sugary snacks: Cakes, sweets, candies, milk chocolate
  • Soft drinks: Sodas, sugary lattes, sugary fruit juices
  • Refined carbs: Crisps, pastries, biscuits, sugary cereals

Summary

  • Minimize consumption of heavily processed, high-sugar, or fried foods—even when trying to gain weight

Healthy Weight Gain Meal Plan

This 7-day meal plan provides approximately 3000kcal daily through nutrient-dense, plant-based meals. It includes a variety of snacks and optional swaps so you can mix and match different options to keep things interesting and suit your personal tastes.

Each day lists estimated calories and fat content to help you adjust portions as needed. All entries are vegetarian (with vegan options marked where relevant).

To Conclude

  • Caloric needs are individual. Exceeding your personal maintenance calories is key to gaining weight.
  • Factors like age, body size, and activity level strongly influence how many calories you burn.
  • This meal plan delivers around 3000kcal, creating a daily caloric surplus of 500–1000kcal for many people.
  • For higher needs, increase portions or include additional snacks.

Sources

Disclaimer

The advice in this article is for informational purposes only and should not be used as a substitute for professional medical guidance. Always consult a licensed healthcare professional before making changes to your diet or supplement routine. Supplements should complement, not replace, a varied and balanced diet and lifestyle.