When your lifestyle is on track, your quest to gain weight is easier and more enjoyable. Taking these steps toward healthy weight gain should help you put on the pounds you need to reach your ideal weight.

Working with a dietician or other nutrition professional with a strong knowledge of plant-based diets can help you stay focused and ensure you get not only enough calories but also the right balance of nutrients to nourish your body. You should also consult with a healthcare professional if your weight loss was sudden, unexplained, or accompanied by other symptoms.

These could be signs of an illness requiring medical attention. Whole Foods, Plant-Based Diet Sample Menu. Your Transition to Healthful Eating. Is Sugary Fruit Healthy? Copyright Center for Nutrition Studies. All rights reserved.

Topics » In The Kitchen » Go From Underweight to Healthy Weight With These Plant-Based Tips. Knowing your body type is also essential to gaining weight as a vegan. Body type, also known as somatotype, is an idealized belief that bodies can be classified into three groups, and each group directly influences your ability to gain or lose weight.

It is also believed that people, generally speaking, do not belong to one body type group throughout their lives. If this theory is anything to go by, knowing your present body type is a great way to influence your diet.

Essentially, there is no formula to ensure that you gain weight on a vegan diet. Take time to know your body and tailor a plan that works perfectly for you. The average person needs to consume and calories a day respectively.

This is the recommended amount of calories that you need to sustain your internal body activities- which is also influenced by your external body activities- during the day.

However, your specific needs are dependent on many factors including activity levels, stress and much more. If calories are necessary for function without a gain or a loss, then increasing your calorie intake to calories per day would help you store these few extra calories.

When you run on low calories throughout the day, your body quickly exhausts its energy. Since it requires this energy to synthesize and function activities and tissue levels, it taps into your internal fuel reserve through glycogenolysis.

In this process, your body breaks down muscle cells to access the glucose stored inside to conserve energy. When you are trying to gain weight, glycogenolysis is something you want to steer clear of. You need to do more than consume enough that your body can run on without tapping into its reserve.

To gain weight, you need to consume more than your body needs, so it has extra to store at the end of the day. Exercises are great for your health, but sometimes, you need to sit them out. Cardio should be more limited when you are on a weight gain journey.

While it gets your heart rate and blood pressure up, it also burns your calories. When gaining weight, you need to maximize your calories, and the last thing you want to do is burn any extra calories you might have built during the day.

Reduce the amount and intensity of cardio exercises you perform during your weight gain journey. As a vegan, your food choices are already limited.

However, you need to find vegan foods high in calories to help you reach your goal. More importantly, you will be gaining weight the healthy way. There are other foods like sweet potatoes, dried fruits, tofu, smoothies, tahini, and peanut butter that also provide calories, and there are also vegan supplements you can include in your meal plan to help you maximize your diet.

Pack your meal plans full with these vegan foods filled with calories, and you are on your way to gaining healthy weight. Calorie counting apps are a superb way of keeping track of the number of calories you consume daily. Gaining weight on a vegan or vegetarian diet might seem inconceivable, but with the proper eating habits, it is far from impossible.

All you need to do is find how your body works and tailor a diet plan with nutritious and caloric foods. Check out free and fun vegan meal recipes like our vegan-gluten-free gooey peanut butter oatmeal recipes to help you with your healthy weight gain journey.

See Product Details. Despite this, it is possible to gain weight as a vegan. Who Is A Vegan? Including: Semi-vegetarians Pescatarians Ovo-vegetarians Lacto-vegetarians Vegetarians or Lacto-ovo vegetarians Vegans This might sound like an unnecessary array of diet types for a philosophy that excludes animal products from meals.

What Do Vegans And Vegetarians Eat? How To Gain Weight As A Vegan Or Vegetarian So, how do vegans and vegetarians gain weight? Here are common tips to gain weight: 1. Know Your Body Type Knowing your body type is also essential to gaining weight as a vegan.

The three groups of body compositions are: Endomorphs: Soft and rounded body types. Mesomorphs: Square and muscular body types. Ectomorphs: Thin and fine-bones body types.

Increase Your Calorie Intake The average person needs to consume and calories a day respectively. Reduce Cardio Exercises are great for your health, but sometimes, you need to sit them out.

Vegan Foods For Weight Gain As a vegan, your food choices are already limited. Not a crazy amount of food, really. The fat shake is something else I got from The 4 Hour Body. My version of a vegan weight-gainer was obviously lacking in the raw animal protein category, but I found it did a nice job of providing a lot of protein and fat among its roughly calories.

I drank it about two hours after each workout, and also the first day after each workout. I also added a few supplements , other than protein powder, in addition to the multivitamin I usually take.

Each day, I added to one of my smoothies:. And right before I got hurt, I realized that I was missing one thing from my earlier mass-gaining days, which was a proper post-workout carbohydrate drink.

I had been using apple juice, but in hindsight I wish I would have used something that was designed to deliver quick, post-workout carbs. Here, Tim proposes a lifting regimen that requires less than half an hour a week of gym time per week : just two sets of exercise each session one each of two different lifts , performed at extremely slow cadence 5 seconds up, 5 seconds down , until utter and painful failure is reached.

I must admit, this was fun. An unexpected benefit was what knowing that my gym time was precious helped me get amped up for it —knowing, for example, that this one set of 7 or 8 reps is my only chance all week to do chest press certainly made it easy, almost fun, to keep going until I reached that point of true failure.

And it worked. But I followed the same cadence, rep scheme, and frequency of workouts, and kept getting results. Infrequent workouts, heavy weight, and sets to all-out failure. So I knew going in it would work.

It worked. Your email address will not be published. Notify me of follow-up comments by email. Notify me of new posts by email.

Thanks Matt! This is exactly what I needed! This will be very helpful in getting back on track! Thanks for posting this. Any tips in that department?

I have to change my cardio up from steady state on treadmill, fast walk on a high inclince to high intensity interval training and regular paced runs on treadmill or outside.

For most it seems virtually impossible. There is a lot of literature out there and everybody is different. It was trial and error to find a plan that works for me.

Researching fat burning methods and holding yourself accountable to your goals will help you prevail! Good luck, Leah. I could write an entire post on this. Some quick tips: -Continue to strength train!

Even healthy foods have calories and it is possible to have too much. Carbs are not the enemy. Just because no animal were harmed in the making of your cookies does not mean the calories were taken out as well.

Protein is important because it makes you feel full. Two tablespoons of peanut butter has calories and is probably a lot less than you think.

These are just a few tips but the truth is there is one way to lose weight- Burn more calories than you consume! They reply was in response to someone who wanted tips on weight loss instead of buidling muscle mass.

The fat shake usually incapacitated me for the rest of the night after I drank it. My stomach would feel gross and I would want to eat anything else for several hours. Amy, what book? And some of those calories are going to end up being stored as fat, no matter how careful you are.

Do you know any vegan ultra runners that are women? Read: do you know of one that keeps a blog too? I just went vegan and I am concerned about the impact of the diet on my running, health, etc.

There are also a number of differences between how men and women process things, nutrition intake, etc. Google Ruth Heidrich for more info. Here is a video of her at about age Here is the latest video on Ruth, who will be 80 in Feb.

i wish i had the problem of needing to gain weight! when i went vegan for health and running reasons i thought i would shed a few pounds…. I knew a few people would say they wish they had this problem. Fast for 12 hours, though, and I lose lots.

So I enjoyed the post. I hope you like it. Thanks for the shake recipe! Great to have another one, when Weight Gainer from the store is never an option. He loves it too. Thank you!!

because most if not all of his friends are bulkier, taller than he is. Your post gives me a starting point in trying to help him gaining confiddence and possibly weight and muscle!! Sure thing, Monica. Good post again. Good effort. Keep the experiments coming.

Thanks Phil! Happy to have you reading, even as a nonvegetarian nonrunner. The fact that I did nothing for 3 weeks was sort of an exceptional case.

Very cool post! and great to hear your results! I am currently Injured and off running so this might be a great idea to try. However I am a workout at home kind of guy so I might have to tweak the plan. Will be fun to see though! Have you had success with it? Or maybe lots of bodyweight exercises?

Something to think about! I should have kept more detailed notes so I could figure out the actual percentage protein I was getting. I think it was much more fat and carbohydrate though.

I ve been suffering from Crohns disease for the past 2 and a half year and i ve lost tonna of weight. I weighed 84 kgs before, very healthy, Now i m weighing 67 kgs. Need to gain weight being a vegan, but Crohns wont let me.

Wt do i do? Please advise. Higher amounts of animal protein, not vegetable protein, have shown to promote cancer. There are explanations at nutritionfacts. I herniated 2 lower back discs when I was 15 from sneezing nonetheless!

A couple of months ago, I threw mine out doing deadlifts too. I still contend that the unbalanced weight caused the injury. The vegan fat shake actually tasted good. The vanilla extract and banana together were not bad, especially with chocolate protein powder.

It tasted mildly like a real milkshake. Only not nearly as good. Congratulations on the mass gain. Apple juice is virtually all carbohydrate, and in liquid form with no fiber just about the quickest thing out there.

Did you just not drink enough? No wonder you hate the fat shake idea! I was only getting about 30g from the apple juice, so I should have had more. Second, I believe maltodextrin is the main sugar in serious post-workout carb drinks.

I believe fructose from apple juice replenishes liver glycogen stores, but not muscle glycogen stores; simple sugars such as glucose or sugar polymers such as maltodextrin that are rapidly broken down to glucose replace muscle glycogen.

Very skinny, embarrassingly so. Then I got a picture when I gained about 5 pounds, then another at 10 or 12 pounds. Im sure you look amazing even skinny. I think you should be proud of yourself. My husband is allergic to everything nuts, dairy, eggs, soy, and whey.

He also has had a G. D and has dumping syndrome so gaining weight is very difficult without it being unhealthy.

This site is very helpful and has all the resource for healthier living. Thanks for all the information and tips.

Look forward to seeing your pictures. You have inspired us to try. Me to lose weight healthily and my husband to gain. Please see yourself as perfect just the way you are. Sppkinny is hot if your healthy. Thanks for the info!

I am a skinny vegan too. Is it absolutely necessary to give up the cardio? Maybe I just need to eat more. Nor would the attempt to gain weight probably do any good for your running. Great post! I have to say, I feel full just reading about that shake, though! Robin, yes the shake was a little rough, just because I felt it sit in my stomach for like 6 hours after I drank it.

I read 4 hour body and soaked in every word, loved it! Although I still do the abs- love that routine. What an awesome post, it was interesting to see everything you consumed in a day, wow!

Katie, yeah I really like the whole mindset of 4HB. I strongly do not suggest using protien powder. Eat beans or avocados but when the powder is consumed it goes straight to your muscles and fills space. On your rest day if you do not consume enough and do any recovery workout all that protien will go to waste.

Over years of using protien I gained some weight but lost it all when i stopped using it. Do not become dependent on processed nutrition, stick to food. This is a great post! Thanks for sharing your journey. Thanks Lauren. Funny how a post like this brings out comments from all of us who struggle to keep weight ON.

Hey MAtt! D2 does not react the same in our bodies. So its a catch 22…. Katie, wow, I did not know that. thanks for the heads up. Are there no plant sources of D3, or just none that are common in supplements? I feel great and the lean muscle mass is still there. Perhaps a follow up post??

Thanks for continuing to subject yourself to experiments for our collective benefit! will let you know how it goes. its one or the other unless your a lucky person that your body can.

When massing you can do cardio but you want to be times out the week and min range. doing a lot of cardio will burn up the muscle your trying to gain. muscle is burned up for energy by the body faster than fat. Protien ,healthy fats,hard work and PATIENCE will get you to your goals.

Interesting point about muscle being burned up first during cardio, before fat. Got a link to an article about it? Hi, Matt Great timing to see your article. As I am training for Honolulu marathon now, it will be a while before I can give up cardio.

Regards, William. Not likely. The body shifts in order to preserve carbohydrate for the brain.

You can also introduce a vegan weight gainer, frozen berry mix, or even vegan protein powder to your daily diet plan. The following are some great vegan-friendly calorie-dense foods along with their nutritional values that you can start eating to gain weight.

Nuts are a great source of macronutrients. In addition, they can add enough calories to your daily diet to help you gain weight. The following table explains the nutritional value of several nuts that you should include in your diet to increase your calorie intake.

Avocados are another great food option to increase your daily calorie count. Lentils and beans are great food sources to help you gain weight on a vegan diet. The following are some lentils and beans that you should start eating to gain weight.

In addition to these food options, you can also include olive oil , brown rice, and starchy vegetables such as sweet potatoes in your diet to consume some extra calories within a single day. Like fats and protein, consuming carbs is also essential to increase your body weight on a vegan-friendly diet.

You can eat different plant-based foods to increase your intake of refined carbohydrates. Great sources include vegan-friendly bread, noodles, tortillas, pasta, and flour-based products.

You should opt for refined carbs because the refining process removes the water and fiber from food sources, which increases the calorie density of the substances. There is no doubt that cardio workouts are great for your overall health and fitness. While it increases your stamina and endurance, your weight will start decreasing if your calorie intake is less than your TDEE Total Daily Energy Expenditure.

So, if you want to gain weight and build muscle mass, you should stop all forms of cardio. Reduce Cardio Exercises are great for your health, but sometimes, you need to sit them out. Vegan Foods For Weight Gain As a vegan, your food choices are already limited.

Some of these foods are: Nuts and their butters: Nuts, for their small size, are profoundly calorie-packed. They are an abundant source of proteins, healthy fats, and essential minerals. This makes them a great candidate for your weight loss journey.

Some of the nuts that are incredibly high in calories are macadamias, pecans, cashew, Brazil nuts, almonds, and peanuts.

A handful of these nuts can add an impressive amount of calories to your diet for weight gain. Nut Butters are also a viable option. Protein powders: Getting enough protein in a vegan diet can be difficult since a lot of animal products contain the protein that non-vegans get.

Pair your meals with VEG-PRO Protein Powder crammed full of protein, vitamins, minerals, and essential nutrients.

Avocados: Avocados are not only a delicious addition to meals but are also packed full of healthy calories. One hundred grams of this creamy butter-like fruit contains about calories. A medium-sized avocado contains calories and 23 grams of fat.

This is an impressive calorie content that would give you a boost on your weight gain journey. Avocados also contain essential macro and micronutrients.

From stuffed avocado to vegan avocado sandwiches and pasta recipes, avocados have a place on your diet plan. Quinoa: Quinoa is rich in dietary fibers, vitamins, minerals, and proteins. One hundred grams of Quinoa contains around calories and 64 grams of carbohydrates.

It is completely-plant based and provides your body with essential amino acids, manganese, magnesium, phosphorus, copper and folate.

Legumes: Chickpeas, beans, black beans, soybeans, brown lentils, red lentils, and navy beans are all legumes that contain a high amount of fiber and calories. Legumes are also excellent plant protein sources , providing your body with the necessary amino acids for synthesizing new tissue.

They are also packed full of vitamins, minerals, and other micronutrients that are beneficial to your body.

For example, per grams of soybeans, you are provided with calories. Legumes are also notably delicious and versatile enough to belong in many of your meal options.

Rice: Rice is versatile, makes delicious dishes, and is packed with calories and fibers. It comes in all types too: brown rice, long-grain rice, short-grain rice, basmati, black rice, white rice, red rice, paella rice, risotto rice, and lots of others.

One hundred grams of brown rice contains approximately calories, grams of white rice contains calories, and grams of basmati rice contains calories. This is enough motivation to get your rice dishes cooking.

Oils: Coconut and olive oil contain a high amount of calories. These oils also provide healthy fat and essential micronutrients for healthy weight gain. More importantly, they go well as cooking agents in your dishes, smoothies, sauces, and dressing. One tablespoon of coconut oil contains calories, while one tablespoon of olive oil contains calories.

Gaining Weight As A Vegan Or Vegetarian There are other foods like sweet potatoes, dried fruits, tofu, smoothies, tahini, and peanut butter that also provide calories, and there are also vegan supplements you can include in your meal plan to help you maximize your diet.

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Sure your metabolism might be incredibly fast both a gift and a curse , and as plant foods, which are the basis of most vegan diets, typically contain a bunch of fiber and water it makes it particularly hard eating enough, but there is only one solution to this problem:. Eat more food.

Or you may very well be one of the unlucky few that needs upwards of calories to see any significant weight gain. To answer this question we need to understand the concept of calorie density.

Vegetables, as a group, sit at an extremely low 25 calories. That means you could eat 1 kg 2. This is why consuming heaping plates of vegetables, and fruits, is a really awesome weight-loss tool. Omnivores on the other end of the spectrum have access to an abundance of really rich foods such as milk, cheese, other dairy products, eggs, and fatty meats — which makes the whole bulking up thing relatively easy.

Eat more of the calorie-dense plant-based foods such as refined carbohydrates, dried fruits, starchy vegetables, almond butter and other nuts, seeds. You still want to eat an abundance of unprocessed fruits and vegetables, grains, and legumes in order to get all the nutrients your body needs to thrive — and then on top of that add a couple of handfuls of dates and walnuts to reach total caloric goals.

Now a super effective tool for pounding down those calories is to make weight gainer smoothies. Once I was short on calories and protein and needed something quickly.

I was out of vegan protein powder so what I did was put three cans of chickpeas into a blender with some water. I admit it was ever so slightly gag-inducing, but it accomplished the task and was definitely more doable than chewing through grams of chickpeas.

Smoothies can be made to be both calorie-dense and also absolutely delicious. A pretty tasty recipe for a vegan mass gainer shake would look like this:. Pasta, tortillas, bread, noodles, flour-based products, white rice instead of brown , and so on and so forth.

During the refining process, some of the fiber and water is removed, and calorie density goes up. Both of which make refined carbohydrates a perfect fit for the vegan that has a hard time putting on weight.

Most will have a way easier time-devouring calories in the form of pasta with some good red sauce compared to cooked beans and brown rice.

Swapping out some whole grains for refined carbs is just a tool that can be used if you struggle with getting in enough calories.

And also, pasta together with red lentil bolognese is a match made in heaven. Recommended: Carb Cycling for Vegans: How Does It Help With the Weight Loss?

Because they are calorie-dense foods. A gram of fat provides 9 calories whilst a gram of carbohydrate or protein provides 4 calories. This is why rich plant foods such as nuts, seeds, and avocados are extremely potent weight-gaining tools. Compared to your typical starches they are super calorie-dense.

Considering the small volume this is a very efficient way of downing substantial amounts of calories. A couple of extra handful of nuts per day, or tablespoons of your favorite almond butter, will add several hundred calories and is a sure way to increase your bodyweight.

Fats are not evil or bad by any means if consumed as whole foods i. e nuts, seeds and avocados. Go for an avocado instead. I just would like to mention that the picture above is my version of heaven. Anyways, the same principles apply here.

When you dry fruits they lose more or less all their water content and thusly become more calorie-dense. So along with your nuts and seeds, you should also gorge yourself on dried fruits:.

Dates, raisins, apricots, figs, peaches, prunes. Or chuck a few dates into your smoothie or oatmeal and enjoy a tastier meal. But we can probably all agree that eating or more calories in the form of vegan pizza is way easier than plain beans.

So I would advise you to try and put some more effort into your plant-based cooking. Explore different styles of cuisine; Mexican, Indian my favorite , Chinese, Italian, etc. I know that when I make lentil bolognese with some whole-wheat pasta I could easily eat upwards of calories. Try and find the recipe that makes you salivate.

Eating as fast as possible. This might sound like an extreme approach, I guess it could be viewed as such, but I have a much easier time eating big plates of food when doing it as fast as possible.