Gaining weight can be a goal of many for different reasons. It may be that you're trying to recuperate from an illness, increasing weight and size for bodybuilding or trying to build up your body in general. Despite what many believe, you don't need to eat meat to gain weight. In fact, vegetarians have a number of choices when it comes to high-calorie foods that can be added to the diet in order to increase weight the healthy way.
Step 1
Look for protein sources that are high in calories. Seitan, tempeh and soy products come in a variety of flavors and mixes, some of which are higher in calories than others. When shopping at the health food store, choose the ones that contain sauces or other add-ons that will also increase the overall calorie content.
Step 2
Add nuts and seeds to your daily diet. They make excellent snacks and are high in calories and healthy (cholesterol-free) fat. Almonds, peanuts, Brazil nuts and walnuts are good examples. Flaxseed, pumpkin and other seeds, either raw or roasted, can be added to salads or eaten straight from the bag as a snack.
Step 3
Use olive oil to cook and to add flavor to salads. It's high in calories and fat but contains heart-healthy monounsaturated fats. Other foods high in healthy fat are olives, avocados and peanut oil.
Step 4
Eat more legumes and lentils. They are in calories but also add fiber to your diet, so your digestive system stays in good working order. They are dense and fill you up quickly, though, so make sure you mix them up with other foods or you may end up eating fewer calories than you expect because you feel full.
Step 5
Add starchy foods to every meal. Stay away from sugary simple carbs and instead go for whole grains, brown rice, whole wheat pasta and other healthy complex carbohydrates. Potatoes and corn are a good source of starch as well. Just avoid frying them, as this will only add unhealthy fat to your diet.
Step 6
Choose drinks that contain healthy calories. Sodas are high in calories, but they also contain lots of sugar, which is not only unhealthy but will also make you gain fat, rather than helping you bulk up and providing nutrients. Fruit juices, on the other hand, tend to be high in calories and vitamins, while sport drinks, coffee with milk and even a glass of red wine can all be healthy and help you increase appetite and calories consumed.
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