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Learn how to make easy high calorie vegan meals! Get tips to make vegan meals for weight gain, including modifications for special diets (such as low carb and gluten free). You’ll love how easy it is to customize your high calorie vegan dinner using my vegan foods for weight gain list! High calorie plant based foods can be a wonderful foundation for healthy weight gain.

vegan foods for weight gain

What can vegans eat to gain weight? It’s easy to construct a high calorie vegan diet when you use calorie dense vegan foods.

By “calorie-dense,” I mean foods that are high calorie and low volume. Foods that don’t fill you up too early (before you eat enough calories) may help you gain weight.

No matter what type of diet you follow, you need to maintain a calorie excess to gain weight. Fats are the most calorie-dense macronutrient, so vegan recipes for vegan weight gain should not be low fat.

Luckily, there are many high fat vegan foods to add to a high calorie vegan dinner. These include olive oil, coconut, avocado, nuts, seeds, etc. I’m going to cover these in more detail below.

At the end of the article, I have a great example of a high cal vegan meal to help you gain weight. These tropical lentil bowls are served with rich and creamy coconut rice as well as a fresh mango-avocado salsa. Make this plant-based meal prep ahead, and you will have some crave-worthy lunches ready for you on busy weekdays.

🥘 25 High Calorie Vegan Meals

If you’re looking for vegan meals for weight gain, you’ve come to the right place! Check out these 25 high calorie vegan recipes to help you on your journey:

High Calorie Vegan Breakfast

High cal vegan breakfasts can include things like smoothies, granola, and avocado toast. Here are some ideas to get you started:

air fryer granola
1. Air Fryer Granola No Oil Recipe (Vegan, Gluten Free)
Looking for a healthier chunky granola recipe? This pumpkin spice-infused apple pie granola may be what you need. It has no added oil, no added sugar, and no refined grains!
Check it out here
air fryer home fries
2. Air Fryer Home Fries with Peppers and Onions Recipe
Can you put raw potatoes in an air fryer? Yes! Try this air fryer home fries recipe for a delicious weekend breakfast.
Check it out here
air fryer frozen waffles
3. Frozen Waffles in Air Fryer (Eggo, Protein Waffles, Mini Waffles)
How long do you cook frozen waffles in air fryer? Find out here!
Check it out here
keto berry smoothie
4. Keto Berry Smoothie (Vegan Keto Smoothie Recipe)
My vegan keto smoothie has 11.6g net carbs, and a taste that is going to rock your world! Can you guess the secret ingredients?
Check it out here
toasted bread air fryer
5. How to Toast Bread in Air Fryer
Want to know how to cook toast without a toaster? Make this easy air fryer toast recipe!
Check it out here

High Calorie Vegan Lunch Ideas

The recipes in this section are mostly side dishes, and should be paired with some plant-based protein (next section). You could also make a high calorie sandwich, curry, lasagna, pasta salad, or something else if you don’t like the burrito bowl and other ideas below:

air fryer trader joes kung pao cauliflower tempura
6. Trader Joe’s Kung Pao Tempura Cauliflower (Air Fryer)
Learn how to cook Trader Joe's Kung Pao Cauliflower! Trader Joe’s Kung Pao Tempura Cauliflower is an easy vegan side dish everyone loves.
Check it out here
air fried cauliflower gnocchi
7. Trader Joe’s Cauliflower Gnocchi Air Fryer Recipe
This air fryer cauliflower gnocchi recipe makes crispy gnocchi with no mush.
Check it out here
mexican buddha bowl recipe
8. High Protein Buddha Bowl (Vegan Mexican Tofu Bowl Recipe)
This high protein Buddha bowl recipe is a delicious fusion of Mexican and Asian flavors. Tofu and black beans make a tasty vegan protein bowl!
Check it out here
air fryer frozen potstickers
9. Air Fryer Pot Stickers (Frozen Dumplings + Gyoza + Wontons)
Here's how to make the BEST crispy air fryer pot stickers with no sugar dipping sauce!
Check it out here
air fryer frozen waffle fries
10. Waffle Fries in Air Fryer Recipe Time and Temp (Alexia, Ore-Ida)
How long to cook frozen waffle fries in air fryer? Get air fryer directions for Ore-Ida waffle fries and Alexia sweet potato waffle fries!
Check it out here
frozen pierogies air fryer
11. Pierogies in Air Fryer Recipe (Air Fryer Pierogies)
Can you cook frozen pierogies in air fryer? Yes! You can cook Mrs T pierogies in air fryer, make mini pierogies in air fryer, and more.
Check it out here
frozen burritos air fryer
12. Frozen Burrito in Air Fryer
Can you make a frozen burrito in air fryer? Absolutely! Cooking frozen burritos in an air fryer makes for a fast breakfast, lunch, or dinner.
Check it out here
air fryer whole baby potatoes
13. Air Fryer Whole Baby Potatoes (Mini Potatoes Recipe)
My air fryer whole baby potatoes are slightly crispy outside and deliciously tender inside.
Check it out here
ore ida tater tots air fryer
14. Ore Ida Tater Tots Air Fryer Recipe (Crispy Crowns, Mini, more)
How do you cook Ore Ida tater tots in an air fryer? Learn how here!
Check it out here
air fryer frozen fries with ketchup
15. Air Fryer Frozen French Fries (Healthy Recipe with Calories, Nutrition Info)
Do air fryers cook frozen french fries? Yes, they do! This air fryer frozen french fries recipe makes perfectly crispy and delicious fries every time. 
Check it out here

High Protein Vegan Meals

Many of the best vegan protein sources are lean proteins, but that doesn’t mean you should skip them. Protein is important in vegan weight gain meal plans (and all meal plans). You could make one of these recipes, or use store bought vegan burgers, seitan, tofu, hummus, and so on for convenience:

air fryer tempeh
16. Marinated Tempeh (Air Fryer)
Learn how to marinate tempeh, tempeh air fryer time, air fryer temperature, and more with this vegan recipe.
Check it out here
air fryer tofu crispy
17. Air Fryer Tofu Bowl (Keto Tofu Air Fryer Recipes)
What’s the best way to prepare firm tofu so it’s crispy and doesn’t stick to the pan? Try this crispy tofu air fryer recipe! Vegan and keto!
Check it out here
air fried chickpeas
18. Roasted Garbanzo Beans Recipe (Air Fryer Chickpeas Snacks)
Can you air fry chickpeas? Yes! Roasted garbanzo beans, nutritional yeast, and spices come together deliciously in my air fryer chickpeas recipe.
Check it out here
chickpeas for babies
19. Chickpeas for Babies (Chickpea Puree Baby Food)
Are chickpeas safe for babies? Yes, you can make pureed chickpeas for babies as part of baby led weaning. It's like baby hummus!
Check it out here

High Calorie Vegan Snacks

Snacking between meals can be another helpful weight gain strategy. Here are some easy vegan snack ideas for weight gain you may enjoy:

vegan rice crispy treats
21. Dairy Free Rice Krispie Treats (Vegan Rice Crispy Treats)
It's easy to make dairy free rice krispie treats! Make the BEST vegan rice crispy treats recipe that is also gluten free and dairy free.
Check it out here
air fryer samosas
22. Air Fryer Samosa (Samosa in Air Fryer Time and Temperature)
Can you air fry frozen samosas? Yes! Learn to air fry mini samosas, regular samosas, veggie samosas, chicken samosas, or any other type!
Check it out here
gluten free anzac biscuit
23. Gluten Free Anzac Biscuits (Dairy Free Vegan Recipe)
These gluten free Anzac biscuits have no butter and are dairy free! Enjoy these crunchy Australian and NZ treats, but NEVER call them cookies!
Check it out here
are pumpkin seeds keto
24. Keto Pumpkin Seeds Recipe (Are Pumpkin Seeds Keto?)
Are pumpkin seeds keto? Yes! In this keto pumpkin seed recipe, we'll roast crispy pumpkin seeds with some delicious, aromatic spices.
Check it out here
nut free trail mix recipe
25. Nut-Free Trail Mix Recipe
My nut free trail mix recipe is easy to make using seeds and dried fruits!
Check it out here

🌱 High Calorie Vegan Foods List

How do vegans get calories? Vegan high calorie foods, of course! (Of course, the moderate and low calorie foods also contribute).

When making meals for weight gain, try to get a balance of healthy fats, protein, and carbs in there. The below list includes some of the best vegan foods for weight gain, along with their calories and serving size.

Food Calories Serving size
Peanut butter (and other
nut butters)
180 2 tablespoons
Pasta 200 2 ounces (dry)
Extra virgin olive oil 120 1 tablespoon
Vegan butter 100 1 tablespoon
Coconut oil 120 1 tablespoon
Almonds 160 1 ounce
Walnuts 180 1 ounce
Cashews 160 1 ounce
Tahini 90 1 tablespoon
Pumpkin seeds 125 1 ounce
Flax seeds (whole) 55 1 tablespoon
Avocado 240 1 cup (cubes)
Rice 170 ¼ cup (dry)
Quinoa 170 ¼ cup (dry)
Barley 160 ¼ cup (dry)
Ramen noodles 200 2 ounces (dry)
Vegan weight gainer
protein powder
1230 315 grams
Corn 170 1 cup
Peas 120 1 cup
Edamame 190 1 cup
Sweet potato 120 1 cup (cubes)
Lentils 230 1 cup (cooked)
Soy milk 130 1 cup
Chickpeas 220 1 cup
Dates 140 2 Medjool dates
Mango 200 1 fruit
Bananas 105 1 medium banana
Raisins 129 1.5 ounces
Coconut cream 50 1 tablespoon
Dark chocolate 170 1 ounce
Nutritional yeast 50 2 tablespoons

Other dried fruits, nuts, and seeds (hemp, chia, sunflower, etc.) are also great options. Don’t use a low-fat margarine substitute for a high calorie vegan recipe. You need high calorie foods to make a high calorie plant based meals!

high calorie vegan foods

📋 Calories in Vegan Foods

One serving of the high calorie vegan recipe at the end of the article has 793 calories, 90.4 grams net carbs, and 20.6 grams protein. It contains many energy-dense vegan foods, such as full-fat coconut milk, avocado, cashews, and coconut flakes.

how to make high calorie vegan meal

⭐ High Calorie Vegan Meal Benefits

There are fake vegan meats, cheese, etc. substitutions currently available for just about any animal-based food that you can imagine. However, these products are usually ultra-processed and nutritionally inferior to the animal-based foods they replace. They typically require heavy fortification to mimic the nutrient content of animal-based foods.

Vegan cheeses, for example, often don’t match the protein and calcium content of dairy cheese but are just as high in saturated fat. And unlike the naturally occurring fat in dairy cheese, the plant-based cheeses often contain a lot of added oil.

One big benefit of meal prepping high calorie vegan meals if that you can make them WFPB (“Whole Food, Plant Based”). This means they’re filled with nutritious, healthy foods with nutrients contained within their natural food matrices. Here are some other advantages of this healthy vegan recipe:

  • Phytonutrients and fiber: The vegetables and other plant foods in this recipe are packed with beneficial phytochemicals and fiber.
  • Customizable: When you make your own food, you can make it lower fat or higher fat according to your preferences. If you’re into bodybuilding, you can make high protein vegan meals.
  • Cheap: Lentils, rice, and some of the other foods in this recipe are some of the cheapest foods by calorie you can buy. If you want to gain weight without spending a lot of money, legume and grain-rich vegan recipes can help!
  • Gluten free vegan meal: This recipe is also naturally gluten free, perfect for those with celiac disease or non-celiac gluten sensitivity (NCGS).
  • Tasty: Plant-heavy meals can be delicious! The beautiful colors and complex flavors in this plant-forward dish make it easy to enjoy a hearty meal.

🔪 How to Gain Weight on a Vegan Diet

The bottom line of gaining weight on any diet is that you must consistently consume more calories than your body needs. Your body can then use this excess for muscle and fat stores.

It can often be easier to eat more when we are offered a variety of foods. (Think about how easy it is to overeat at a buffet.) This vegan meal contains three flavorful components: spiced pineapple lentils, creamy coconut rice, and a mango-avocado salsa.

high calorie foods vegan

Don’t miss the full recipe at the bottom of the post!

🌡️ Reheating Vegan Meal Prep for Weight Gain

For meal prep, you’ll need eight containers. Use four 3½-cup containers for the lentils and rice and four 2-cup containers for the mango-avocado salsa. I like to add the freshly chopped avocado in right before serving, to help prevent browning.

These foods can be kept covered in the fridge for up to 3-4 days. The lentils and rice freeze well, but the fresh salsa does not.

Reheat chilled lentils and rice in the microwave on high for 2-3 minutes. Use a microwave-safe container, and cover the food with a paper towel. Add the avocado mango salsa, and serve.

Are there high calorie vegan meal delivery services?

If you don’t mind cooking at home, Green Chef meal kits may meet your needs. You can read my review of Green Chef here: Green Chef review. Purple Carrot is another option that offers some vegan meals above 600-700 calories.

high calorie vegan meal for weight gain

FAQs

Does vegan food cause weight gain?

Eating vegan foods will not automatically cause weight gain. You must maintain a calorie excess over time to gain weight (fat and muscle gain). You can be eating a vegan diet or follow another eating pattern to meet this goal.

Why are there fat vegetarians?

Our weight is a result of our average calorie balance, not the specific foods we eat, per se. There are skinny guys and gals who are vegetarians and there are heftier folks on a veg diet as well. Vegetarians in larger bodies generally consume more calories than their body needs to maintain a healthy weight.

Is vegan protein powder good for weight gain?

It depends, as not all vegan protein powder is the same. There are weight gainer vegan protein powders that pack a lot of calories in and are intended to help with weight gain.

What are some high calorie vegan meal replacements?

Most of the popular high calorie meal replacement shakes (such as very high calorie Boost) are not vegan. Kate Farms has some options for high cal vegan meal replacements that are complete. You can check them out here.

What’s a good weight gain diet for vegetarians?

A good weight gainer diet for vegetarians will contain many of the high calorie vegan foods listed above. Lacto-ovo vegetarians can also add whole eggs and full fat dairy products to their vegetarian weight gain diet plan.

How to make low carb high calorie vegan meals?

You can’t easily make the recipe below low-carb, since the lentils, rice, and mango are all carb-rich. If you are eliminating all animal-based products from your diet, I don’t recommend layering additional restrictions on top of that without consulting with your physician or dietitian.

👩‍🍳‍ Other High Calorie Recipes

Want more high calorie dinner meals or high cal breakfasts? Try these:

If you’re an omnivore, don’t miss the entire collection of High Calorie Recipes. And here’s our collection of Vegan Recipes.

Watch How to Make It!

high calorie vegan meal

High Calorie Vegan Meals and Foods for Weight Gain

Summer Yule
Learn the best high calorie vegan foods and meals for weight gain, including these lentil rice bowls!
5 from 3 votes
Prep Time 5 minutes
Total Time 5 minutes
Course Lunch
Cuisine American
Servings 4
Calories 793 kcal

Ingredients

For the lentils:

  • 1 cup brown lentils, dry
  • cups broth (veggie broth or chicken bone broth, your choice)
  • 1 teaspoon cumin
  • 2 teaspoons chili powder
  • 1 teaspoon garlic powder
  • salt, to taste
  • 8 ounces canned crushed pineapple (227 grams)

For the coconut rice:

  • 1 cup white jasmine rice, dry
  • cups full-fat coconut milk
  • 2 tablespoons cashew pieces (to garnish)
  • 2 tablespoons toasted coconut flakes (to garnish)

For the mango-avocado salsa:

  • 2 medium mangos, peeled and chopped
  • 1 medium avocado, peeled and chopped
  • 1 lime, juiced
  • 1 medium red pepper, chopped
  • 1 jalapeno, chopped (remove seeds for less heat, if desired)
  • ½ teaspoon lime zest
  • ¼ cup cilantro, chopped
Love this recipe? Please leave a comment below 😊

Instructions

To make the lentils:

  • Put all of the ingredients for the lentils, except the pineapple, into a small pot. Let it come to a simmer over medium heat.
  • Once the lentils start simmering, reduce the heat to medium-low and partially cover the pot. Cook for 45-50 minutes, long enough for the lentils to become soft without becoming mushy. Add more broth if needed.
  • Stir in the undrained pineapple during the last 8-10 minutes of cooking. Leave the lid off the pot. While the lentils cook, work on the rest of the dish.

To make the coconut rice:

  • Put the rice and coconut milk into a saucepan. Let it come to a simmer over medium heat.
  • Once the rice starts simmering, reduce the heat to low and cover the pan. Cook for 15 minutes. Remove the lid and cook a little longer if all of the liquid has not absorbed.
  • Work on the mango-avocado salsa while the rice cooks.

To make the mango-avocado salsa:

  • Cut the mangos, avocado, and red pepper into ½-inch dice (1.27 cm). Chop the cilantro and finely chop the jalapeno.
  • Sprinkle the chopped avocado with the lime juice to help prevent browning.
  • Mix all of the mango-avocado salsa ingredients together in a medium bowl.
  • Divide the lentils, rice, and salsa between four bowls and garnish with cashews and coconut flakes. (Or, you can use the meal prep directions below.)

For meal prep:

  • Cut the avocado fresh right before serving if you don't want it to brown. Use four 3½-cup containers for the lentils and rice, and four 2-cup containers for the mango-avocado salsa (i.e., eight containers in all).
  • Garnish with the cashews and the coconut flakes and keep the containers refrigerated until ready to serve. The lentils and rice can be reheated in the microwave or simply allowed to come to room temperature.

Notes

💭 Expert Tips from Dietitian Summer Yule

This is a level 3 recipe (weight maintenance and active lifestyles). This meal is a bit of a “healthy decadence,” with all of the lush coconut milk. If it’s too rich for you, make the rice with 1¼ cups water and 1¼ cups coconut milk instead. (This swap will lower the calories, but may be a good idea if it helps you eat more.)
This meal is not low fat or low saturated fat. Some fat in the diet is essential; it’s particularly critical when you’re trying to increase energy-dense foods for weight gain.
High-fat foods pack a lot of calories into a small volume. While carbs and protein provide 4 calories per gram, you get 9 calories per gram with fats. This may make it easier to eat an excess of calories for weight gain before you get full.
Whether you are vegan or not, and regardless of your weight composition goals, it’s important to eat a balanced diet. You want to make sure you are eating a large enough variety of foods to meet your essential vitamin and mineral needs. You also want to get adequate amounts of the essential amino acids and essential fatty acids.
This recipe showcases some of variety that is available with plant based diets. If well planned, you can meet your weight gain goals with a vegan diet. (P.S. If constructed differently, you can use a vegan diet for weight loss too.)
 
Nutrition information is for one serving.

 

nutrition info disclaimer

 

All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.

 

The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.

 

“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x

Nutrition

Calories: 793kcalCarbohydrates: 111.3gProtein: 20.6gFat: 29.7gSaturated Fat: 21.2gPotassium: 629mgFiber: 20.9gVitamin A: 102% DVVitamin C: 120% DVCalcium: 11.4% DVIron: 7% DV
Keywords high cal vegan dinner, high cal vegan foods, high cal vegan meals, high calorie vegan dinner, high calorie vegan food list, high calorie vegan foods, high calorie vegan meals, plant-based meal prep, vegan foods for weight gain, vegan meals for weight gain
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4 Comments

  1. A tropical extravagance, Summer!

    Such striking colors you’ve assembled, and with flavors to match.

    Cheers for the global economy in making such things possible, and for those like you with the vision to imagine and the skills to make them reality.

    Just think – merely decades ago, such tables existed only in dreams!

    1. Thank you and itโ€™s true! I canโ€™t remember ever eating an avocado prior to sometime in the 1990s. I feel like I must have at some point! Iโ€™m wondering now how old I was when I first tried guacamole.

      In Florida several years ago we enjoyed avocados straight from the tree (well, actually they had already fallen on the ground lol). Amazingly buttery! Being able to try an abundance of foods from other areas is a gift.

    2. 5 stars
      Summer, this post is such a detail on easy meal prep, plus the pictures make a huge justice to what you have written. Indeed thoughtful meal planning means you won’t be taking the guilt ride later and those lentil bowls with coconut rice is perfectly balanced. Pretty!

5 from 3 votes (2 ratings without comment)

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