How can you gain weight as a vegan?

Created on: September 23, 2026
Last edited on: September 23, 2026

If you want to gain weight on a vegan diet, you need a long-term caloric surplus: in other words, you must consume more energy than your body burns. Particularly helpful are high-calorie vegan foods such as nuts, nut butter, plant oils, or dried fruit.

Here, you will learn which vegan foods are suitable for gaining weight, how to make your meals higher in calories, and what an example vegan day for gaining weight can look like.


Why is gaining weight as a vegan sometimes difficult?

While many people want to lose weight, there are also people who find it difficult to gain weight at all. This can happen especially with a vegan diet because many unprocessed plant-based foods such as vegetables and most types of fruit have a relatively low energy density.

This means: they provide a lot of volume, but often relatively few calories. Those who get full quickly and simultaneously have a high caloric requirement may therefore not manage to consume sufficient energy. But don't worry: with a few simple adjustments, you can increase your calorie intake without having to constantly force yourself to eat.


How can one effectively gain weight on a vegan diet?

It is crucial that your caloric surplus exists not just on individual days, but in the long term.

A simple example: Suppose your body burns an average of 2,000 calories per day. If you consume an average of 2,300 calories, a caloric surplus of 300 calories is created. If this surplus persists over a longer period, it generally leads to weight gain.
The actual caloric requirement differs from person to person and depends on factors such as height, weight, age, and physical activity.


Which vegan foods are suitable for gaining weight?

If you want to gain weight on a vegan diet, foods with a higher energy density can be particularly practical. They provide relatively many calories without you having to eat huge portions. Suitable foods include:

  • Nuts and seeds
  • Nut butter
  • Tahini
  • Pasta
  • Bread
  • Dried fruit, e.g., dates
  • Plant oils
  • Avocado
  • if desired, a vegan weight gainer

You do not have to eat exclusively high-calorie foods. Vegetables, fruit, potatoes, and other nutrient-dense plant-based foods should remain a component of a balanced diet.


How can one eat more calories without needing huge portions?

A normal portion of oatmeal quickly becomes a much higher-calorie meal with ingredients like nut butter, nuts, dried fruit, and linseed oil.

Adding some olive or rapeseed oil to food, or tahini or nut butter to a sauce, can also provide additional calories without significantly increasing the volume of the meal.

Another possibility is liquid calories. A smoothie made of, for example, banana, oats, soy milk, dates, and nut butter can be easier for some people to consume as an addition than another large meal.

 

Vegan nutrition plan for weight gain: Example day

The required amounts depend on your individual energy needs. The following day therefore serves only as an example.

  • Breakfast: Oatmeal with soy yogurt, banana, berries, nut butter, and date syrup
  • Snack: Whole-grain bread with hummus and avocado
  • Lunch: Rice with fried tofu, vegetables, and a tahini sauce
  • Snack: Smoothie made of soy milk, banana, oats, dates, and nut butter
  • Dinner: Lentil Bolognese with soy granules, whole-grain pasta, vegetables, and a little olive oil


Building muscle and gaining weight on a vegan diet

If your goal is not "just" weight gain but also muscle building, strength training plays an important role alongside nutrition. In addition, you should ensure sufficient protein intake.
Good vegan protein sources include, for example:

  • Tofu
  • Tempeh
  • Soy chunks and soy granules
  • Seitan
  • vegan protein powder

For muscle building, sufficient protein intake throughout the day is important.
→ In our free protein guide, you can find out how to calculate your individual protein requirement!


Do you have to count calories when gaining weight on a vegan diet?

Not necessarily. Counting calories is not a mandatory requirement for gaining weight. However, it can be helpful because by documenting your nutrition temporarily, you might get a better sense of how much energy you are actually consuming.

Anyone who unintentionally loses weight, is significantly underweight, or does not gain weight despite sufficient energy intake should have the cause clarified by a doctor.


Common mistakes when gaining weight on a vegan diet

Just because you need more calories, you do not have to base your diet primarily on sweets, chips, and vegan fast food. Such products can be part of your diet - but the foundation should still consist of nutrient-dense foods.

Another common mistake is only increasing the volume of meals. Those who get full quickly anyway may not manage to eat huge portions of rice, potatoes, or vegetables every day. In that case, it can be more sensible to specifically incorporate calorie-dense ingredients.

Furthermore, the largest possible caloric surplus is not automatically sensible. Especially if you mainly want to build muscle mass, controlled weight gain in combination with strength training and sufficient protein is more sensible than putting on as much weight as possible as quickly as possible.


Frequently asked questions about gaining weight on a vegan diet

How can you gain weight quickly as a vegan?

For weight gain, you need a caloric surplus. The goal should not primarily be quick, but consistent weight gain. Larger portions, energy-rich ingredients, and additional snacks can help with this.


Which vegan foods are high in calories?

Particularly high-calorie vegan foods are nuts, nut butter, seeds, tahini, plant oils, and dried fruit. Oats, bread, rice, and pasta can also help to increase your daily calorie intake.


Which vegan snacks are suitable for weight gain?

Practical snacks include, for example, nuts, trail mix, bread with nut butter or hummus, as well as smoothies or other liquid calories in between meals.


Which vegan smoothie is suitable for weight gain?

A smoothie for weight gain can be enriched particularly easily with energy-rich ingredients. Suitable calorie boosters are:

  • Banana
  • Oats
  • Dates
  • Nut butter


Conclusion: Healthy vegan weight gain

Gaining weight on a vegan diet works primarily through a caloric surplus. If large portions are difficult for you, energy-rich foods as well as snacks or smoothies can help to increase your calorie intake.

You do not need to eat fast food or constantly force yourself to eat to achieve this. The deciding factor is a diet that provides you with sufficient calories, protein, and nutrients and fits into your everyday life in the long term.

➡️ Share our answer: