A vegetarian diet can range from very low calorie to very high calorie. A high-calorie diet can be especially helpful for athlete vegetarians who regularly burn a high amount of calories and/or have high metabolisms. You can have a high-calorie vegetarian diet that is low-fat and packed with nutrients.
Breakfast
Food high in carbohydrates provide you with calories; if you eat whole or cracked grains, you can also obtain dietary fiber. Iowa State University Extension states that fiber keeps your digestive system healthy and lowers your risk of high blood pressure and hypertension, which is important if you eat a large amount of saturated fat from dairy. Breakfast can consist of a large bowl of oatmeal with a handful of nuts and a variety of fruits. Include toppings such as prunes and bananas. Mix in some organic milk or non-dairy milk for additional calories and protein.
Lunch
Eat a sandwich using thick slices of whole-grain bread. Spread hummus and other condiments on the bread. Fill it with slices of marinated and grilled tempeh or tofu to add an abundance of protein. Top the protein off with onions, peppers and mushrooms and two or three slices of cheese or cheese alternative if you are a vegan. Add sweet potato fries on the side for additional calories. Pan fry them in light oil or bake them for a low-fat, heart-healthy option. Although you are trying to eat many calories, healthy food choices are important. For example, limit your saturated fat to less than 7 percent of your daily calories and less than 1 percent of trans fats, according to the American Heart Association.
Dinner
Prepare vegetable lasagna. Use whole-grain noodles. Include a variety of your favorite vegetables. Some traditional lasagna vegetables are squash, spinach, mushrooms, tomatoes, onion and garlic. Add chunks of tofu marinated in olive oil and Italian spices. Make a Bechamel sauce with 5 tbsp. of butter, 4 tbsp. flour, 4 cups milk, 2 tsp. of salt and ½ tsp. nutmeg. Spread sauce on each layer of lasagna noodles for added calories.
Snack
Anytime you want more calories, eat baked goods such as fruit muffins using unrefined flour. This will provide you with fiber along with calories. You can also add plenty of fruits. Add a variety of fruits to the batter, such as raisins, chopped apples, bananas, berries and nuts. Spread peanut butter on it for additional calories.
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