Weight Gain Plan For A Vegetarian Diet

Many vegetarians choose to eat foods that are low in saturated fats, cholesterol and calories, and as a result, they tend to weigh less than their meat-eating counterparts. Putting on a few pounds can be a challenge for vegetarians who are underweight, especially if they want to do so in a healthy way. It's tempting to just eat more ice cream and extra desserts, but there are smarter ways to gain.

Basics

To focus on gaining weight in a healthy way, vegetarians should first establish a foundation of nutritious eating. The Mayo Clinic and American Dietetic Association share a vegetarian food pyramid that suggests vegetarians focus their diets on grains, proteins, vegetables, fruits and healthy fats. According to the Vegetarian Resource Group, plant-based protein alternatives to meats include nuts, nut butters, beans, legumes, tofu, eggs and dairy products, such as yogurt and cheese. All are relatively calorie-dense foods and can help with weight gain.

Frequency

The University of California--Los Angeles's Student Nutrition Action Committee emphasizes the importance of making time for meals and snacks. The committee suggests that people trying to gain weight eat three large meals and two or three large snacks each day. Busy vegetarians who want to gain a few pounds may need to restructure their days if they don't normally have time for sit-down meals. Taking a few minutes out of the day to enjoy a snack or eat a full meal can make a difference in healthfully gaining weight.

Suggestions

Fruits, vegetables, whole grains and salads are valid snack choices, and there are ways to add calories to them without ruining their nutritional profiles. The committee recommends munching on dried fruits, bean soups, nuts and whole-grain breads as worthy meat-free choices. The Mayo Clinic stresses the importance of drinks, which can add a significant number of calories to a daily total without inducing fullness. Try fruit smoothies, 100 percent fruit juice or high-calorie, high-protein energy shakes.

Exercise

Exercise is a vitally important part of any healthy lifestyle. Vegetarians who engage in physical activity or choose vigorous cardiovascular exercises may have difficulty keeping weight on because they burn so many calories throughout the day. It can be helpful to add strength training, resistance work or weightlifting to a fitness regimen, according to CNN's physician nutrition specialist, Dr. Melina Jampolis. Regular strength training burns fewer calories than cardio exercise and helps add muscle mass to the body.

Pacing

Gaining weight too quickly can be unhealthy and uncomfortable. Jampolis recommends trying to gain 1/2 to 1 lb. each week. A pound equals approximately 3,500 calories, so one way for vegetarians to gain about a pound per week is to try eating an extra 500 calories per day. Over time, following that goal should lead to consistent and healthy weight gain.