The 3 Best Examples of Vegan Meal Plan for Weight Gain (With Real-Life Days)

3 Real-World Examples of Vegan Meal Plan for Weight Gain

When you search for examples of vegan meal plan for weight gain, you usually get one of two things: either a sad, tiny salad or a 4,000-calorie bodybuilder plan that no normal person can follow. Let’s land in the middle: filling, higher-calorie, but still realistic for everyday life.

Below are 3 full-day examples of vegan meal plan for weight gain. Each one is built around:

• Calorie-dense plant foods (nuts, seeds, avocado, tahini, olive oil)
• Steady protein (tofu, tempeh, seitan, beans, lentils, soy milk)
• Carbs for energy (oats, rice, pasta, potatoes, whole-grain bread)

Think of them as templates you can personalize.

Example 1: High-Protein Vegan Muscle-Building Day

This first example of vegan meal plan for weight gain is perfect if you’re lifting weights or doing resistance training a few times per week. It leans on soy, legumes, and whole grains for protein, and uses healthy fats to raise calories without making you feel overstuffed.

Breakfast: Creamy Peanut Butter Oatmeal Bowl

A big, warm bowl of oats is a classic for a reason. To turn it into a weight-gain powerhouse, you simply add more calorie-dense toppings.

• Rolled oats cooked in fortified soy milk instead of water
• Stir in ground flaxseed or chia seeds
• Top with banana slices, 2 tablespoons of peanut butter, and a small handful of walnuts or almonds
• Optional drizzle of maple syrup

This kind of breakfast can easily hit 600–700 calories and packs protein, fiber, and healthy fats. Fortified soy milk also adds calcium and vitamin B12, which are nutrients vegans need to pay attention to (NIH overview).

Mid-Morning Snack: Hummus & Avocado Toast

Instead of plain toast, think toast with layers.

• 2 slices of whole-grain bread
• Thick layer of hummus
• Sliced avocado on top
• Sprinkle of hemp seeds and a pinch of salt

This snack is simple, portable, and can easily add 300–400 calories.

Lunch: Tempeh Grain Bowl with Tahini Sauce

Bowls are one of the best examples of vegan meal plan for weight gain because you can build them up with grains, protein, and fats.

• Base of cooked quinoa or brown rice
• Cubes of marinated tempeh, pan-seared in a little olive oil
• Roasted sweet potato chunks
• Steamed broccoli or green beans
• A generous drizzle of tahini-lemon-garlic sauce
• Pumpkin seeds sprinkled on top

Tempeh is a fermented soy product that’s high in protein and has a chewy, satisfying texture. A bowl like this can easily reach 700–800 calories if you’re generous with the tempeh, grains, and tahini.

Afternoon Snack: Protein Smoothie

Smoothies are a smart way to drink your calories when you’re not in the mood to chew another huge meal.

• Fortified soy milk or pea milk
• Frozen berries or mango
• 1 scoop of vegan protein powder (soy, pea, or a blend)
• 1 tablespoon peanut butter or almond butter
• Handful of oats or ground flaxseed

Blended, this becomes a calorie-dense, easy-to-digest snack that supports muscle repair. Many people find it easier to gain weight with at least one liquid snack like this.

Dinner: Lentil Bolognese with Pasta

Pasta night is your friend when you’re trying to gain.

• Whole-wheat or regular pasta
• Lentil Bolognese made with cooked lentils, tomato sauce, olive oil, garlic, onion, and chopped mushrooms
• Side salad with olive oil and sunflower seeds

Add a slice or two of garlic bread with vegan butter if you need more calories. Between the pasta, lentils, and oil, this meal can push another 700–900 calories.

Evening Snack: Trail Mix & Dark Chocolate

To finish the day:

• Small bowl of trail mix (nuts, seeds, and dried fruit)
• A few squares of dark chocolate

This first example of vegan meal plan for weight gain can land around 2,800–3,000 calories, depending on your portions—enough for many people to gain slowly, especially if they’re active.

Example 2: Busy-Day Vegan Meal Plan for Weight Gain (Minimal Cooking)

Not everyone has time to cook every meal from scratch. This second example of vegan meal plan for weight gain focuses on convenience foods, meal-prepped staples, and grab-and-go options you can find in most supermarkets.

Breakfast: Overnight Oats Jar

Make it the night before so you can just grab and go.

• Rolled oats
• Soy or oat milk
• Chia seeds
• A scoop of vegan protein powder
• Frozen berries
• 1–2 tablespoons of peanut butter or cashew butter

Shake it all in a jar, refrigerate overnight, and you’ve got a thick, calorie-dense breakfast waiting in the morning.

Snack: Store-Bought Vegan Yogurt Parfait

Look for a higher-protein plant yogurt (often soy-based).

• 1 container of soy or almond yogurt
• Granola mixed in
• A banana or other fruit
• Sprinkle of chopped nuts

This is one of the best examples of vegan meal plan for weight gain for people who rely on supermarket staples—you’re just assembling, not cooking.

Lunch: Loaded Chickpea Salad Sandwich

Canned beans are your friend.

• Canned chickpeas, mashed with vegan mayo or tahini, lemon juice, salt, pepper, and chopped pickles or celery
• Serve on whole-grain bread or a large wrap
• Add avocado slices and leafy greens

Pair with a bag of baked chips or pretzels and a piece of fruit. You can batch-prep the chickpea salad on Sunday and eat it for several days.

Afternoon Snack: Nutty Energy Bars & Fruit

Here’s where 2024–2025 trends help you: there are tons of higher-protein vegan bars now.

• 1–2 vegan protein or energy bars (aim for at least 8–12 grams of protein)
• 1 apple or pear
• Handful of almonds or cashews if you still feel hungry

Bars make this example of vegan meal plan for weight gain very portable—great for long workdays or school.

Dinner: Frozen Vegan Entrée Upgrade

If you’re exhausted, a frozen vegan entrée can be a starting point, not the whole meal.

• Base: frozen vegan entrée (like a tofu stir-fry or lentil-based dish)
• Add: extra microwaveable rice or quinoa
• Drizzle: extra olive oil or sesame oil
• Side: steamed frozen veggies with tahini or vegan butter

You’re taking a 400–500 calorie frozen meal and bumping it up into the 700–900 calorie range with very little effort.

Evening Snack: Nut Butter Banana Wrap

• Large flour tortilla or whole-wheat wrap
• Generous spread of peanut butter or almond butter
• Whole banana rolled inside
• Optional drizzle of agave or maple syrup

This busy-day example of vegan meal plan for weight gain shows that you don’t have to cook from scratch to gain weight; you just have to be strategic about portions and add-ons.

Example 3: Whole-Foods-Focused Vegan Weight-Gain Day

Some people want examples of vegan meal plan for weight gain that lean more whole-foods-based and a bit lighter on processed foods. This third example still hits higher calories, but with more emphasis on beans, grains, and whole ingredients.

Breakfast: Tofu Scramble with Potatoes

Think of this as a vegan diner plate.

• Firm tofu crumbled and sautéed with turmeric, garlic, onion, and veggies (bell pepper, spinach, mushrooms)
• Olive oil or avocado oil for cooking
• Pan-fried or oven-roasted potatoes on the side
• Whole-grain toast with avocado or vegan butter

This is a hearty plate that can easily cross 600–800 calories, especially with toast and avocado.

Snack: Smoothie Bowl with Toppings

• Blended base: banana, berries, soy milk, and a spoonful of nut butter
• Toppings: granola, sliced fruit, hemp seeds, shredded coconut

Smoothie bowls are one of the best examples of vegan meal plan for weight gain because you can keep layering toppings until you hit your calorie target.

Lunch: Black Bean & Rice Burrito Bowl

• Brown rice or white rice (either is fine for weight gain)
• Black beans cooked with spices
• Corn, salsa, lettuce, tomato
• Big scoop of guacamole
• Sprinkle of pumpkin seeds or sunflower seeds

Rice-and-bean bowls are a classic complete protein combo and very budget-friendly. The guac and seeds add extra calories and healthy fats.

Afternoon Snack: Roasted Chickpeas & Fresh Fruit

• Roasted chickpeas (homemade or store-bought) tossed in olive oil and spices
• A couple of clementines or an orange

Chickpeas give you protein and carbs; the oil bumps up the calories.

Dinner: Creamy Coconut Lentil Curry with Rice

• Red or brown lentils simmered in coconut milk with curry spices, onion, garlic, and veggies (like spinach, carrots, or cauliflower)
• Served over basmati or jasmine rice
• Side of naan-style flatbread brushed with olive oil

Coconut milk is calorie-dense and makes this meal rich and satisfying. This is one of the most comforting examples of vegan meal plan for weight gain you can batch cook and eat for several days.

Evening Snack: Date & Nut Plate

• Medjool dates stuffed with almond butter or peanut butter
• A handful of mixed nuts

Dates are naturally sweet and calorie-dense, and when you pair them with nut butter, you get a powerful little weight-gain snack.

This whole-foods example of vegan meal plan for weight gain can easily reach 2,600–3,000 calories, depending on your portion sizes and how generous you are with oils, nuts, and seeds.

How Many Calories Do You Need to Gain Weight on a Vegan Diet?

Before copying any of these examples of vegan meal plan for weight gain, it helps to have a rough idea of how much you personally need.

A simple starting point many dietitians use:

• Estimate your maintenance calories (often 14–16 calories per pound of body weight for moderately active adults).
• Add about 250–500 calories per day for slow, steady weight gain.

For instance, if you maintain your weight at 2,200 calories, you might aim for 2,500–2,700 calories to gain gradually. Larger or more active people may need more; smaller or less active people may need less.

The Academy of Nutrition and Dietetics notes that well-planned vegan diets can support all stages of life, but planning is important to meet calorie and nutrient needs (position paper via NIH). If you’re underweight, have a medical condition, or are recovering from illness, it’s smart to speak with a registered dietitian or healthcare provider.

Key Tips to Make Any Vegan Meal Plan More Weight-Gain Friendly

You can turn almost any vegan meal into a higher-calorie version with a few small tweaks. These ideas work across all three examples of vegan meal plan for weight gain:

• Add healthy fats: Stir in olive oil, avocado, tahini, or nut butter to bowls, soups, and smoothies.
• Choose higher-calorie plant milks: Soy, oat, and pea milks often have more calories and protein than almond milk.
• Double up on carbs: Add a side of bread, potatoes, or extra rice with meals.
• Snack often: Aim for 2–3 snacks per day instead of just one.
• Drink calories when you’re not hungry: Smoothies and shakes are easier to handle than yet another giant plate of food.

The Dietary Guidelines for Americans emphasize nutrient-dense foods, and that still applies when you’re trying to gain weight—you’re just eating more of them (Dietary Guidelines).

FAQ: Vegan Meal Plans for Weight Gain

What are some easy examples of vegan meal plan for weight gain for beginners?

If you’re brand new to this, start with simple patterns, like:

• Oatmeal with nut butter for breakfast
• A bean-and-rice bowl with avocado for lunch
• Tofu stir-fry with rice and cashews for dinner
• Smoothies, trail mix, and hummus with pita as snacks

These are some of the easiest examples of vegan meal plan for weight gain because they rely on basic ingredients you can find almost anywhere.

Can you give an example of a 2,500-calorie vegan day for weight gain?

Yes. One example of a 2,500-calorie day could look like:

• Peanut butter banana oatmeal for breakfast
• Hummus and avocado toast as a snack
• Tempeh grain bowl with tahini for lunch
• Protein smoothie in the afternoon
• Lentil pasta with garlic bread for dinner

Portion sizes matter, but this structure is very similar to the first of the 3 examples above.

Do I need protein powder in a vegan meal plan for weight gain?

You don’t need it, but it can make life easier, especially if you’re busy or lifting weights. Beans, lentils, tofu, tempeh, and seitan can absolutely cover your needs if you eat enough of them. The Harvard T.H. Chan School of Public Health notes that plant proteins can support health and muscle when total protein intake is adequate (Harvard source).

I feel too full trying to eat more. What should I do?

This is common. Try:

• Smaller, more frequent meals instead of huge plates
• Adding more fats (oils, nuts, seeds, avocado) to increase calories without much extra volume
• Using smoothies or shakes for part of your intake

This is exactly why many examples of vegan meal plan for weight gain include smoothies, nut butters, and oils.

Is it safe to gain weight quickly on a vegan diet?

Rapid weight gain can stress your body, vegan or not. In most cases, a slow gain of about 0.5–1 pound per week is more comfortable and sustainable. If you have a history of eating disorders, digestive issues, or chronic illness, work with a healthcare provider or registered dietitian. Resources like Mayo Clinic offer general guidance on healthy weight gain approaches (Mayo Clinic).

If you take these 3 best examples of vegan meal plan for weight gain and rotate them through your week—swapping in your favorite flavors and ingredients—you’ll have a realistic, sustainable way to eat more, build muscle, and feel stronger on a fully plant-based diet.