50 Must-Eat Vegetarian Foods for Healthy Weight Gain

Gaining weight in a healthy and sustainable way requires more than just eating large quantities of food. It’s about consuming nutrient-dense foods that provide your body with the energy and nutrients it needs to build muscle, maintain proper bodily functions, and support overall health. If you're on a vegetarian diet and looking to gain weight, you’re in the right place! Here’s a list of 50 must-eat vegetarian foods that will help you on your weight gain journey.

1. Avocados

Rich in healthy fats and calories, avocados are a great way to add extra calories to your diet. They’re also loaded with fiber, vitamins, and minerals.

2. Nuts and Nut Butters

Almonds, walnuts, cashews, and their corresponding butters are calorie-dense and packed with protein, healthy fats, and essential nutrients.

3. Olive Oil

A great source of monounsaturated fats, olive oil can be added to salads, drizzled over vegetables, or used in cooking to increase calorie intake.

4. Full-Fat Yogurt

Full-fat yogurt is an excellent source of protein, calcium, and probiotics. Mix it with fruits, nuts, and honey for a calorie-rich snack.

5. Cheese

Cheese is calorie-dense and offers a good amount of protein and fat, making it an excellent addition to a weight gain diet.

6. Oatmeal

Oatmeal is high in carbohydrates and fiber. Make it with full-fat milk and top with nuts, seeds, and honey to increase the calorie count.

7. Quinoa

Quinoa is a complete protein source, providing all nine essential amino acids. It’s also rich in fiber, iron, and magnesium.

8. Sweet Potatoes

Sweet potatoes are a rich source of complex carbohydrates, fiber, and vitamins. They’re also relatively low in calories, so pair them with high-fat foods like butter or cheese.

9. Whole Grain Bread

Whole grain bread is high in complex carbs and fiber, making it a perfect base for calorie-dense sandwiches.

10. Dried Fruits

Dried fruits like dates, raisins, and apricots are calorie-dense and high in sugar, making them perfect for snacking.

11. Coconut Milk

Coconut milk is rich in calories and healthy fats. Use it in smoothies, curries, or desserts to boost your calorie intake.

12. Chickpeas

Chickpeas are high in protein and fiber. They can be added to salads, made into hummus, or used in various dishes to add bulk and calories.

13. Tofu

Tofu is a versatile source of plant-based protein and is rich in calcium and iron. It can be used in a variety of dishes to increase your protein intake.

14. Granola

Granola is a calorie-dense food, especially when made with nuts, seeds, and honey. Pair it with yogurt or milk for a high-calorie snack.

15. Bananas

Bananas are high in carbohydrates and calories. They’re also rich in potassium, making them great for muscle recovery.

16. Peanut Butter

Peanut butter is calorie-dense and packed with protein and healthy fats. Spread it on toast, add it to smoothies, or use it in baking.

17. Dark Chocolate

Dark chocolate is rich in calories and antioxidants. It can be a healthy and indulgent way to increase your calorie intake.

18. Whole Milk

Whole milk is rich in protein, fat, and calcium. Drink it on its own, use it in smoothies, or pair it with oatmeal for a calorie-dense meal.

19. Butter

Butter is calorie-dense and full of fat. Use it in cooking, baking, or as a spread to add extra calories to your meals.

20. Hummus

Hummus is made from chickpeas, tahini, and olive oil, making it a high-calorie and nutritious dip. Pair it with vegetables or whole grain bread.

21. Cottage Cheese

Cottage cheese is a good source of protein and fat. It can be eaten on its own, added to salads, or used in cooking.

22. Smoothies

Smoothies are a great way to pack in calories and nutrients. Use full-fat yogurt, milk, fruits, nuts, and seeds to make a high-calorie smoothie.

23. Mangoes

Mangoes are rich in carbohydrates, vitamins, and minerals. They’re also high in natural sugars, making them great for adding calories.

24. Pasta

Pasta is high in carbohydrates and can be paired with calorie-dense sauces and toppings like cheese and olive oil to boost its calorie content.

25. Almonds

Almonds are rich in healthy fats, protein, and calories. They make a perfect snack or can be added to dishes for extra crunch.

26. Lentils

Lentils are rich in protein, fiber, and complex carbs. They can be used in soups, salads, or as a side dish to add bulk to your meals.

27. Greek Yogurt

Greek yogurt is thicker and higher in protein than regular yogurt. It’s also rich in calcium and can be paired with fruits and nuts for a high-calorie snack.

28. Cashews

Cashews are high in healthy fats and calories. They make a great snack or can be added to dishes like stir-fries for extra flavor.

29. Pumpkin Seeds

Pumpkin seeds are high in calories, protein, and healthy fats. They’re also rich in minerals like magnesium and zinc.

30. Tahini

Tahini is a paste made from sesame seeds. It’s calorie-dense and full of healthy fats. Use it in hummus, dressings, or as a spread.

31. Rice

Rice is a staple food that’s high in carbohydrates. It’s versatile and can be paired with various high-calorie toppings and sauces.

32. Tempeh

Tempeh is a fermented soybean product that’s rich in protein and probiotics. It’s also calorie-dense and can be used in various dishes.

33. Chia Seeds

Chia seeds are high in fiber, protein, and healthy fats. They can be added to smoothies, oatmeal, or yogurt for extra calories.

34. Macadamia Nuts

Macadamia nuts are one of the highest-calorie nuts. They’re rich in healthy fats and make a perfect snack.

35. Ghee

Ghee is clarified butter that’s rich in calories and healthy fats. Use it in cooking, baking, or as a spread to add extra calories to your meals.

36. Soy Milk

Soy milk is a good source of protein and calories, especially when fortified. Use it in smoothies, cereals, or drink it on its own.

37. Potatoes

Potatoes are high in carbohydrates and calories. They’re also versatile and can be prepared in various ways to suit your taste.

38. Flaxseeds

Flaxseeds are high in healthy fats, fiber, and calories. They can be added to smoothies, oatmeal, or baked goods.

39. Pine Nuts

Pine nuts are high in calories and healthy fats. They can be added to salads, pasta dishes, or eaten on their own as a snack.

40. Coconut Oil

Coconut oil is rich in calories and medium-chain triglycerides (MCTs). Use it in cooking, baking, or as a topping for extra calories.

41. Pomegranate

Pomegranates are rich in antioxidants, vitamins, and calories. They can be eaten on their own or added to salads and desserts.

42. Sunflower Seeds

Sunflower seeds are high in calories, healthy fats, and protein. They make a great snack or can be added to dishes for extra crunch.

43. Bulgur Wheat

Bulgur wheat is a whole grain that’s high in carbohydrates and fiber. It can be used in salads, soups, or as a side dish.

44. Muesli

Muesli is a mix of oats, dried fruits, nuts, and seeds. It’s calorie-dense and can be eaten with milk or yogurt for a high-calorie breakfast.

45. Raisins

Raisins are dried grapes that are high in natural sugars and calories. They make a great snack or can be added to dishes for extra sweetness.

46. Dates

Dates are calorie-dense and rich in natural sugars, fiber, and various nutrients. They make a great snack or can be added to smoothies and desserts.

47. Couscous

Couscous is a type of pasta that’s high in carbohydrates and calories. It’s easy to prepare and can be paired with various high-calorie toppings.

48. Millet

Millet is a whole grain that’s rich in carbohydrates, fiber, and nutrients. It can be used in various dishes to add bulk and calories.

49. Sesame Seeds

Sesame seeds are high in healthy fats, protein, and calories. They can be added to dishes for extra flavor and crunch.

50. Smooth Peanut Butter

Smooth peanut butter is calorie-dense and packed with protein and healthy fats. Use it in sandwiches, smoothies, or as a dip for fruits and vegetables.