December 8, 2023

How to Gain Weight for Skinny Guys: Vegetarian Edition

How to Gain Weight for Skinny Guys: Vegetarian Edition

How to Gain Weight for Skinny Guys on a Vegetarian Diet


Being a skinny guy can be frustrating, especially when your goal is to gain weight and build muscle. Many articles and resources focus on weight loss rather than weight gain, making it difficult for vegetarians to find information that suits their needs. However, with the right approach, gaining weight as a vegetarian is entirely possible. In this article, we will provide you with a comprehensive guide on how to gain weight as a skinny guy on a vegetarian diet.

1. Calculate Your Calorie Needs

The first step in gaining weight is to calculate your calorie needs. Assessing how many calories your body requires daily is essential to understand how many calories you need to consume in order to gain weight. There are many online calculators available that can help you determine your calorie needs based on your age, sex, height, weight, and activity level.

2. Emphasize Calorie-Dense Foods

To gain weight, you need to increase your calorie intake. One effective way to do this is by focusing on calorie-dense foods. Calorie-dense foods contain a higher number of calories in a smaller serving size. Some examples of calorie-dense vegetarian foods include nuts, seeds, avocados, nut butter, tofu, whole grains, and dried fruits. Incorporating these foods into your diet can help increase your calorie intake without consuming excessive volumes of food.

3. Eat Frequent, Balanced Meals

Instead of relying on three large meals a day, try consuming smaller meals throughout the day. Eating more frequently can allow you to consume more calories and provide your body with a steady stream of nutrients for muscle growth. Make sure each meal is balanced, with a good balance of carbohydrates, protein, and healthy fats. Including a variety of vegetables, fruits, whole grains, legumes, and plant-based proteins can ensure you receive a wide range of essential nutrients.

4. Increase Protein Intake

Protein is a crucial macronutrient for muscle growth. As a vegetarian, it’s important to find alternative protein sources since you won’t be consuming meat. Include protein-rich foods such as tofu, tempeh, seitan, lentils, chickpeas, beans, and quinoa in your diet. Protein shakes or smoothies made with plant-based protein powder can also be a convenient way to increase your protein intake.

5. Incorporate Healthy Fats

While it’s important to focus on increasing your calorie intake, it’s equally important to choose healthy fats. Healthy fats are essential for various bodily functions and can aid in weight gain. Include foods such as avocados, nuts, seeds, olive oil, and coconut oil in your diet. These healthy fats will not only help you gain weight but also provide numerous health benefits.

6. Stay Hydrated

Drinking enough water throughout the day is crucial for overall health, including weight gain. Proper hydration ensures that your body functions optimally and aids in digestion and nutrient absorption. Make sure to drink at least 8 glasses of water per day and increase your fluid intake if you engage in regular physical activity.

7. Consistency is Key

To see noticeable results, consistency is key. Stick to your new dietary habits and make them a part of your lifestyle. It may take some time to gain weight, but with patience and persistence, you will achieve your desired results.

Our Recommendation

Our recommended weight supplement for gaining weight in a natural way is Ikaria Juice powder. This supplement can provide you with the necessary nutrients and calories while being suitable for vegetarians. It can be consumed daily or regularly as a drink. You can purchase Ikaria Juice powder from their official website.

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1. Can I gain weight on a vegetarian diet?

Yes, it is possible to gain weight on a vegetarian diet. By consuming calorie-dense foods and incorporating a variety of plant-based proteins, you can increase your calorie intake and support muscle growth.

2. Will I lose muscle if I stop gaining weight?

If you stop eating enough calories and engaging in regular strength-training exercises, you may indeed lose muscle mass. Consistency in your diet and exercise routine is essential to maintain and build muscle.

3. Are there any vegetarian weight gain supplements available?

Yes, there are several vegetarian weight gain supplements available in the market. However, it’s important to choose supplements that are made from natural ingredients and do not contain any artificial additives or fillers.


Gaining weight as a skinny guy on a vegetarian diet may seem challenging at first, but with the right approach, it is entirely possible. By calculating your calorie needs, focusing on calorie-dense foods, eating frequent and balanced meals, increasing your protein and healthy fat intake, and staying hydrated, you can achieve your weight gain goals. Remember to be consistent and patient in your journey, and don’t forget to consult with a healthcare professional or nutritionist to ensure you are meeting your dietary needs.

Dr. Emily Thompson

I'm Dr. Emily Thompson, M.D., Ph.D., the owner of Overweight Care. With a medical degree from Stanford University School of Medicine and a Ph.D. in Nutritional Sciences from Cornell University, I bring over a decade of clinical experience to guide your health and wellness journey with science-backed solutions.

View all posts by Dr. Emily Thompson →

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