Weight Gain Diet Tips for Vegetarians

Nutrition Problems in Vegetarians

Some vegetarians experience a problem with gaining weight and this is believed to be due to a vegetarian diet. It could be associated with a lower protein intake as well as a lower calorie intake, however, there may be other factors at play as well which do not involve a vegetarian diet.  Although obesity can also afflict vegetarians and vegans, studies have indicated that it is lower among these groups ¹.

Common Causes of Low Weight in Vegetarians

The low body weight in a vegetarian may be due to:

  • Low calorie intake, especially due to low fat intake.
  • Avoiding eating due to reduced appetite.
  • Irregular eating habits.
  • Bloating due to large amount of soluble fiber resulting in avoiding food
  • Worm infestation with regularly consuming raw foods.
  • Small intestinal disorders, like celiac disease and fructose malabsorption.

Not all of these causes are unique to vegetarians or vegans.

Why a Vegetarian May Refuse Food?

A. Food Related Causes

A vegetarian or vegan who is still adapting to a primarily plant-based diet may eats less due to:

  • Always having same type of food (among individuals who are not culinary creative).
  • Vegatables, fruits and processed plant foods may not seem as appetising (individual preference).
  • Nutritional deficiencies as a result of not maintaining a balanced diet.

In addition, medical conditions and medication may further reduce appetite, which is not specific to vegetarians or vegans.

B. Health Disorders With Low Appetite

The causes of low appetite include:

  • Anemia due to iron deficiency or deficiency of vitamin B12, since vitamin B12 is found only in animal foods
  • Worm infestation that compromise intestinal absorption of nutrients
  • Psychological and psychiatric diseases like anorexia nervosa, depression
  • Infectious diseases, like HIV/AIDS, pneumonia, influenza, hepatitis, kidney infection
  • Serious illnesses, like cancer, liver diseases, kidney diseases, hypothyroidism, pancreatitis

C. Lifestyle and Psychological Reasons of Low Appetite

  • Busy schedule.
  • Lack of access to convenience vegetarian/vegan foods.
  • Inability or lack of interest in preparing meals.
  • Depression and other mental health conditions.
  • Substance abuse.

How to Prepare for Appointment With a Dietitian?

A vegetarian or vegan who is experiencing difficulty gaining weight should consult with a registered dietitian. The following information may be helpful:

  • What is your current diet? (to evaluate calorie intake and iron and vitamin B12 intake)
  • What are your eating habits, how many meals per day do you have?
  • How is your appetite?
  • What are your food preferences or dislikes based on individual taste, cultural, affordability and accessibility factors?

Recommended Tests Before Starting a Diet

Before starting a diet to gain weight, the following tests may be considered:

  • If you feel weak: blood level of iron, vitamin B12 and other vitamins, glucose
  • If you are bloated and have loose stools:
    • Stool test for ‘ova and parasites’
    • Breath test for fructose malabsorption
    • Breath test for small intestinal bacterial overgrowth (SIBO)
    • Breath test for lactose intolerance
    • Blood test for celiac disease
  • If you burp excessively and have burning feeling in the throat:
    • Breath test for Helicobacter pylori infection of the stomach

Vegetarian Foods That can Help Gain Weight

Plant foods rich in proteins:

  • Nuts: peanuts, hazelnuts, walnuts, almonds, pistachios, pecans, Brazil nuts
  • Seeds: sunflower, pumpkin
  • Legumes: soya bean, beans, peas, pulses, lentils, Bengal grams
  • Drumsticks
  • Cereals

The rich sources of fats of plant origin include:

  • Nuts: coconut and all other nuts
  • Seeds: all seeds
  • Avocado
  • Olives
  • Oil
  • Margarine

The rich sources of carbohydrates of plant origin include:

  • Cereals: rice, wheat, corn, millet, oats, barley, and so on
  • Pasta (macaroni, spageti)
  • Potato
  • Root vegetables, like beetroot
  • Dried fruits: raisins, dates, prunes, figs, apricots

Vegetarian Foods Rich in Iron

  • Enriched breakfast cereals
  • Enriched pasta
  • Beans and lentils
  • Baked potatoes with skin
  • Leafy greens of the cabbage family: broccoli, kale, turnip greens, collards
  • Dried fruits, like figs, raisins
  • Sesame seeds
  • Walnuts

Vegetarian Foods Rich in Vitamin B12

No plant foods contain vitamin B12, but several vitamin B12 enriched foods exist on the market. Furthermore there is vitamin B12 within milk and dairy products. Vitamin B12 supplements are also available. If necessary and approved by a medical professional, regular vitamin B12 injections may be administered.

Foods to Avoid During Gaining Weight Attempt

The following foods may be problematic, when you want to gain weight:

  • Foods that may produce a lot of gas:
    • Foods high in soluble fiber: beans, oats
    • Carbonated drinks, like beer
    • Foods, high in fructose or sorbitol (especially in those with fructose malabsorption): honey, apples, pears, peaches, plums and prunes, dried fruits in general, ‘diet soda’ and other ‘low calorie’ foods sweetened by sorbitol

Meals Proposals for Skinny Vegetarians

The first dietary consideration is to ensure sufficient calorie intake in a day. For adult males, this is approximately 2,500 calories a day with a moderately active lifestyle and for adult females with the same lifestyle it is approximately 2,000 calories daily. Furthermore there should be sufficient protein intake and suitable fat intake on a daily basis.


  • 200-300 gm of bread (2-3 slices or 2-3 chapatis for Indians)
  • About 100 gm of sprouting beans/grams
  • A glass of milk (250-300 ml) with 10-15 gm of sugar or a cup of tea/coffee
  • High calorie fruits like bananas 2-3 big size


  • 200-300 gm of rice or wheat (roti)
  • 50 gm of leafy vegetables
  • 75-100 gm of other vegetables
  • Pulses about 50 gm
  • Cooking oil like sunflower oil, ground nut oil, safflower oil, and so on
  • Milk or curd 100 gm/ml


Snacks that are approximately 100 to 200 calories can be consumed between meals. However, these snacks should not cause the daily calorie intake to be exceeded.


Water is probably one of the best beverage choices from a health perspective, provided that it is clean. However, water has no calories in its pure state. Other beverages may also be included into the diet. Some vegetable juices are high in calories and can be healthy. Fruit juices usually contain a lot of sugar and can often cause bloating and even lead to excess weight gain. Protein powders may also be added to certain beverages to increase protein intake, even if a person does not consume milk or any dairy products.

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About Jan Modric (249 Articles)
Health writer

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  • kary

    Ok..these is stupid..the first part because I am vegan and I am healthier than most people out there…even..mostly of the vegetarians and vegans in the world are healthier than the omnivore people. I know there are some veg*s that don’t plan their diet well and may be deficient in some nutrients..and so omnivores can be too. So I don’t know what’s the point here…Also we don’t always eat the same food..we even eat more variety than the non veg*s…Also ..all the nutrients we NEED are in plants..we don’t really need animal products to be “healthy” A well planned vegan or vegetarian diet have all the nutrients needed to be healthy. And in this world full of fast foods where most omnivores eat..gosh…that’s not healthy. Studies have shown that a vegan or vegetarian diet is healthier and each day more people is opting for going veg. This is a nice article…but not true in some points..also there can be healthy skinny vegetarians…and there are skinny omnivores too…

  • kary

    oh and I don’t take any suplement…soy milk and other foods are fortified..and yes with vegan [non animal] B12 :/ Where u think animals take their nutrients…because the food they eat is grains ad veggies..so…

  • kary

    and we have less risk to have heart attacks, to obtain diabetes, some types of cancer, and other illnesses

  • skinnyveg

    kary on – this article is not meant to make vegetarians seem unhealthy, it is just some tips for skinny vegetarians that don’t want to be so skinny. I am a very skinny vegetarian and would like to gain some weight and I found this a very helpful website explaining possible reasons for low weight in vegetarians – it is not an absolute and I’m amazed you found anything even remotely offensive

  • rahulnow

    This is very useful..Thanks for sharing it.
    I am also surprised why would somebody find this article offensive at all.

  • suman

    i am vegetarian by birth, i am a medical student….it’s true that vegetarians are at low risk for most dangerous illnesses..and if vegetarians have planned their diet & follow it completely, they r healthy…

  • Jan Modric

    To suman.

    Do you have any advice (from personal experience) for skinny vegetarians that want to gain some weight in a healthy way?

  • shubham jain

    i am student of pharmacy department and my age is 22 nd weight is 48 pls give me sudgetion for increaseing weight and i m pure veg person.

  • Jan Modric

    To shubham jain.

    How tall are you? Do you feel healthy and have appetite?

  • zeeforah

    I am 21 years old, 5feet 2inches in height and my weight is 37kgs for the last 4years.

    I do eat carbohydrates and love my sugar and desserts but still dont seem to put on weight at all. I also have around 1-2 avacados a day at times.

    I have been constant in weight for a pretty long time and would really like to put on weight and get some curves. I am pure vegetarian.

    Could someone please suggest anything particular that they have tried or know something that might help me put on weight? I don’t want to have protein shakes.

    Thanks for your help in advance 🙂

  • Jan Modric


    what is your usual daily diet and what is your life style: how much physical work, etc.?

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  • bhavesh

    hi…i too found this useful..i am very skinny..n also pure vegeterian being a jain..

  • Vishal

    Out of personal experience banana and fig milkshakes help put on weight.

    lots of rice and lentils are beneficial too.

    Regular meals are important

  • Prat

    I was 55kg with height 5″11″.
    I am now 72.5Kg. I gained my weight in 3 years. I am a lacto vegetarian.

    Some tips:
    1. Sleep well. at least 8hrs or more.
    2. Fix your time for breakfast / meals / dinner / sleep and stick to it same everyday.
    3. Eat well. Don’t keep yourself hungry.
    Eat fruits, vegetables. Drink juice / milk / milkshakes etc.
    4. Crush dry fruits well and add it to luke warm milk.
    5. Don’t eat quickly,take your time and eat comfortably.
    6. Make sure you eat more than you can burn.

    It helped me. Hope it help you.

  • amit

    I gained more than 10 Kgs over last one year. what i did was just a little change in my lifestyle and food.
    1) Sleep early and get up early (7-8 hrs is more than enough)
    2) Take heavy breakfast, include wheat bread, sprouts and milk.
    3) have some snack between your breakfast and lunch (may be just a cup of juice)
    4) Take heavy lunch with rice, wheat bread(chapati), yoghurt(curd), pulses or beans, green vegetables. Curd can be replaced by Whey.
    5) Take some snack in evening.
    6) Take medium dinner with salads.

    Avoid access of alcohol.
    Stop smoking and chewing tobaco.
    Exercise for 30 mins a day (15 minutes jogging is also OK)

    That’s key to be healthy.
    I have not visited a doctor in last 4 years.

  • niraj kumbhar

    i am an engineering student 22 years old my weight is 39 and a am vegiterian person please help me for gaining my weight
    i have tried everything but it didnt work please give me suggetion

    • Jan Modric

      Niraj Kumbhar,

      can you tell what’s your current diet, do you find the food tasty, any nausea, loose stools or other problems?

  • K Patel

    I am skinny and have been trying to gain weight for some time. I was born vegetarian but started to eat meat early in life. I have had periods where I would stop eating meat and become vegetarian, which I love, but, due to my size; I started to eat meat again and I would love to gain weight and grow in size without eating meat, if possible. I do suffer with IBS (irritable bowel syndrome)…please note diagnosed by the doctor last year. I have to take medication on a daily basis and avoid eating, which could be irritating my bowel.

    • Jan Modric

      K Patel,

      can you say what is your current diet? Have you identified any specific foods you can’t tolerate? Do you have diarrhea, nausea, constipation, excessive gas, do you burp excesively?

  • tejesh


  • Gaetz

    Hi im Gaetz and ive been a vegetarian for about 6 months and i dont seem to be wanting to eat anymore i have not lost any weght tho but my appetite is not there. should I go back to eating meat again? I dont want to, but i will if I have to.

    • Jan Modric


      is it the taste of the foods, bloating or other reason you don’t have appetite?

      Why have you switched to vegetarian diet, what did you want to achieve?

      Lack of proteins, vitamin B12 and iron deficiency (can cause low appetite), and a desire for fats are common problems in vegetarians. Bread with seeds is tasty. There are proteins and fats in seeds. Proteins and fats are also in nuts. You might want to check your blood levels of vitamin B12 and iron…Excessive amounts of beans, peas, oats, apples, pears and some other fruits can cause bloating.

  • KidSpace

    ok ok im a pescitarian
    (3 years) and only 16

    buuuuut im very skinny skinny and the job i plan to have later in life requires me to be bigger and all like body wise

    how can all this help me im soo confused

    because i can never gain weight no matter what i eat

    • Jan Modric

      To KidSpace.

      Male or female? Height/weight and which body frame size (small, medium big) Can you reveal your typical daily diet? How many meals do you have?

  • mlalit

    m 33, 5 feet 8 inches, but weigh only 60. last week i fainted when out. pls advise to gain weight nad internal stamina.

    • Jan Modric


      are you vegetarian? Can you describe what’s your usual diet? Your weight is 60 kg? This is actually not really low. Dehydration, anemia and hypoglycemia are common causes of dizzines and weakness, so I recommend you to visit a doctor and ask for appropriate blood tests.

  • kidspace

    well im 5’10 im a male…
    i never eat at school so i only eat twice a day and i mainly eat fish, salads, lots of vegtables and fruits but when i eat i try to eat alot so that i can get a little bigger

    and i weight about 140 and im skinny just muscle

    • Jan Modric


      is there any special reason you don’t eat at school? What is your experience with bread, potatoes, pasta, rice, nuts and other caloric foods?

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  • ladysheree

    I have been vegaterian since Jan 2010 and have lost a lot of muscle mass,I fear exercise because I may burn more calories than I currently take in. I need some advice, my family has expressed their concern and want me to return to eating meat. I do not consider that an option.

    • Jan Modric


      first, it is important you are in peace with your decision for vegetarian diet.

      If your daily calorie intake remained about the same as was it before Jan 2010, then a lost body mass is probably due to lost fat, not muscles. To maintain appropriate muscle mass you actually have to exercise to some extent, but then it is important you get enough calories – good caloric foods include wholegrain bread or bread with seeds, pasta, oatmeal or cornmeal, rice, potatoes. Also think about good plant sources of proteins: beans, chickpeas and other legumes, nuts. Try to chose delicious foods. Exercise stimulates appetite, so becoming inactive would be a mistake. Have regular breakfasts, even if you are not hungry when you start to eat. Fruit and vegetable juices may also have quite some calories. You can add caloric foods, like corn, beans and oil to salads.

  • shankia1980

    Hi. I am Kia and I am considering becoming a vegetarian. However, I am little right now. I am 5’2″ and like 100lbs. I gained about 30 pounds in about 2 months from August of last year to October. It took me about the same amount of time to loose the weight. I want to be able to become a vegetarian and gain my weight back without eating meat. Just recently I started feeling very nauseous as soon as I even see a piece of chicken. I don’t even understand that but please, anybody with any advice, cooking tips, please feel free to share. Thank you in advance.

    • Jan Modric


      if you think you might have some health problem, you can visit a doctor and to have some basic tests done, like tests for blood iron and vitamin B12 levels.

      It may be a good idea, if you can chose one food as a staple food – the food which is then your main source of calories: bread, oatmeal, cornmeal, pasta, rice, potatoes. No need to chose only one food, but it is convenient to have one food you know you are comfortable with it and then add other foods as needed.

      I believe it is good to have some salad with fresh (uncooked) vegetables, like lettuce or cabbage, since some vitamins are partly destroyed during cooking. Legumes are a good source of proteins.

      Beans and bread are also good sources of iron.

      When you completely switch to vegetarian food, bloating can be a problem, especially after eating oatmeal, beans, dried fruits or fruits with pits (peaches, plums..).

      I can’t provide some recipes, but several sites with vegetarian recipes exist. It is important you eat regularly and you eat foods you like.

  • shivani

    i’ve hypothyroidism problm n my TSH is 7.62..n i’m just 21yrs. old..& my weight is just 36kg. ,which is so less..i want to put on some weight,which make me healthier..so what shuld be my diet chart for gaining weight..plz suggest me….

    • Jan Modric


      are you vegetarian? Do you eat dairy products and eggs?

      You should see an endocrinologist (a doctor that treats thyroid disorders) and ask about medications to get TSH under control.


    i m vegetarian so plz tell me how can i maintain my figure

    • Jan Modric


      how old are you, what is your height/weight and what is your current diet, do you eat dairy and eggs?


    Hy..m 18 year old n weigh 39 kgs from abt 3 yrs now . I m a vegetarian ( do not eat egs). I Have been trying to put on weight sincr past 2 yrs. I dnt vry lean bt ya m thin. My daily diet includes a light brkfst..normal lunch incl. Rice,chappati,ny1 dal or vegtble..n a light dinner. I dunt gt time to eat Any small meals don between. I’d really appreciate if u could give sum tips regarding d diet n meals.. also to inform that i dunt take ny medicines or do not suffer from ny tyoe of illness/disease. eagerly Awaiting a response..!

    • Jan Modric


      gaining weight needs some discipline. If you “don’t have time to eat” you will hardly get weight. Do you feel hungry? Is there something what prevents you to eat? Do you feel weak during work or study? I believe you can get some cereal bars or vegetable sandwitches for snacks. Even two tablespoons of oil add a lot of calories to a salad. Sometimes someone doesn’t want to eat since it is not happy with something or needs to think about something.


    Also to add that i havnt put on any weight since abt 2-3 yrs now..

  • simbel

    i m 22 years vegiterian girl i m so slim my hight is 5.6 inches and wight is 48 kg…so worried about it………..plz help me out

    • Jan Modric


      what is your current diet and what are your eating habits?

  • anitagade2003

    Hi my name is Anita Gade… my height is 5 feet 3 inches, and weight keeps changing from 43 to 45 KGS and my age is 24yrs… I used to be 65kgs before like 3 yrs back… but then i got diagnoized with severe diarrhea and all my weight went away… i became terribly weak since then… I daily have my breakfast (sometimes 3 chapatis or rice)… and lunch will be rice with curries or chapatis with curries… curries like cholley, paneer, aloo, gobi, spinach, beans, etc… and snack would be also like sabudana vada (made of sago) etc… i have 2 cups of milk everyday and atleast either at lunch or dinner i would have yogurt… but since 3 yrs i am not gaining weight… i feel tired soon and my parents r getting worried… can anyone help me??

    • Jan Modric


      do you still have diarrhea, and what was said to be the cause? Do certain foods, like apples or mango, trigger diarrhea? Feeling tired soon may be a symptom of anemia from iron or vitamin B12 deficiency – this can be easily found out by blood tests and treated with appropriate (iron or vit B12) supplements. There are various causes of iron and B12 deficiency, like intestinal parasites (diagnosis is made by a stool test), celiac disease (in which gluten from wheat, barley and rye causes small intestinal inflammation, diagnosis can be made by a blood test or upper endoscopy).

      I strongly recommend you to visit a gastroenterologist, who can judge which tests you might need.

  • Sagar

    hi i m 29 yrs, my ht is 5.10 and wt is 56 kg which is very less. i am trying to put on since last three months, i have gained only 1 kg. i m pure vegetarian. kindly suggest me proper diet plan for weight gain. will you please suggest any site though which i can download diet plan??


    • Jan Modric


      according to this chart, your weight appears to be normal.

  • r.s.bijarniya

    i wants to regular tips for weight gain by veg food for men and child .specail my child age 6 yrs and his weight below from idel weight. so i how to weight gain of my son.

    • Jan Modric


      what is your and your son’s current diet and how many meals a day you have? Do you have breakfast? It is important that you are in peace with what you eat. Breakfast may be important. Bread is quite caloric food. From a great variety of breads you can find some delicious ones. Plain rice may be tasteless, but adding green peas, for example, may give it a fine taste. The main sign of an appropriate diet is having enough energy for work. It is easy to find very caloric vegetarian foods, like seeds and nuts and add them to the diet in several ways.

      For your son, it is important he likes the food he eats, and he has a possibility to choose or refuse certain foods. Various spreads on bread can add a lot of calories.

  • jyotesh

    my height is 5.5 & my weight is just 52kgs. and i m too skinny. i am vegetarian. i want to gain 10 kgs.give me some tips.

    • Dr. Chris


      You are actually within a normal BMI. Remember that your frame also has a lot to do with your appearance, as well as body fat distribution. Weight gain should involve a greater protein intake as well as more calories. Of course this should be balanced in the type of foods you source the additional calories from – sourcing it from fats can lead to other health problems. You should speak to a dietitian.

  • anitagade2003

    hi Jan

    well even my doctor does not know exactly because of what my diarrhea came… i used to have anemia but recently when i visited my gastro doc he said i am improving from it… docs told me to avoid banana and apples… but the problem is like said i eat lentils, beans, potatoes, etc… but i am kinda losing weight… i used to be 45kgs and now i am 42kgs… i dont know why i am not picking up weight… even docs r getting confused with it… i thought becoz of curd as well i get motions so i stopped eating that as well… i dont know what else should i eat to gain weight… so if any suggestions pls let me know… being outside india docs in philippines dont know much abt indian food… so the r telling me to eat everything… but can u suggest which food will help me gain weight…
    thank you
    have a good day 🙂

  • truly.sincera

    hi i m 20yr old & 5’11” i m thin aur u can skinny and i had bad eaing habbits for 3 yrs like skipping breakfast and irregular timings, slepiing for 10-11 hrs and moreover eating just normal quantity of food.Now i hav proper timing but and also porper amount of sleep but i dont have breakfast becoz in morning i hav to for collg early and i just dont like eating and somtimes i tried i vomitted more over around 11:30 in morning i take few bisciuts and in afternoon i usually hav rice with curd and then later at night i take my diner .i m cmpltly veg & somtimes i dont feel i m hugry more over i think that sumtimes i fart more and even eating small quantity of food satisfy my hunger.and ya my current wght is 50kgs.Sir i m in desperate need of your advice

    • Dr. Chris

      Hi truly.sincera

      Loss of appetite accompanied by weight loss may be a sign of a number of diseases. Of course, this may be related to poor eating habits and possibly even mental/emotional factors but the only way to know for sure is to speak to your doctor. He/she may then run further tests to exclude a number of conditions that may be suspected in your case.

      Proper eating habits is important, not just for maintaining a healthy weight, but also for general health considerations. Irrespective of your commitments, you need to practice discipline and commit to eating a balanced meal at regular intervals, whether you feel like it or not. This does not matter on whether you are a vegetarian or meat-eater as there billions of people globally who have similar preferences. As an adult, you need to eat at least 3 times a day, with 2 snacks in-between. Your meals should be balanced and as a vegetarian, it is important to have sufficient protein and foods with vitamin B12. Your doctor will be able to advise your further.

  • Abhishek Gupta

    I need advice.I am a 16 year old boy.I am too skiny and my weight is just 46 Kgs but my height is 6 feets.Help me.I desperately need ur ADVICE.I am tired of people making fun of me.

    • Dr. Chris

      Hi Abhishek

      Your weight may not be due to vegetarianism. At this age, your body is still undergoing many changes. If you are eating a sufficient amount of food, ensuring proper protein intake and supplementing your vegetarian diet with milk and soy, then you should not have any deficiencies. Your body weight is combination of the calories you take in and the calories you burn out. Sometimes you need to shift the balance with exercise. While this is considered as a weight loss method, exercising will help you gain muscle bulk. If you have any symptoms like diarrhea, vomiting and undigested food particles in your feces then you need to see a doctor.

  • Pinkish

    My height is about 1m62 and am about 35 to 38kg am very thinny,i wnant to gain some weights and bodily nice shape i wil b 18 in a few days..am a vegetarian and maybe too lazy in eating but stil i lose size very quickly..give some tips about what should eat for breakfast lunch and dinner at the same to help mi better focus..i know i dont eat enough and sometime i feel a gastric..plz help mi to gain weights very quickly..

    • Dr. Chris

      Hi Pinkish

      This may not have anything to do with your vegetarian diet but as you admit, just your poor dietary habit. We do not provide eating plans and you should see a dietitian for this. If you want to maintain a health body weight, you should eat at least 3 full and balanced meals in a day. This should contain a combination of starch, protein and a moderate amounts of fat. Two small snacks between breakfast-lunch and lunch-supper should also be included. To ensure that you do not gain excessive amounts of weight and minimize fat deposition, you should exercise as well. If you find that you have diarrhea, vomiting or undigested food particles in the feces, then you need to see a doctor as soon as possible.

  • Rohan Arora

    Great Article.
    Some of the best weight gaining foods are Oats, Whole wheat breads, avocados, Whole eggs and peanut butter.