Gold Member Badge


  • You're all caught up!

How to Get Enough Calories in a Vegan Diet

author image Alia Butler
Alia Butler holds a Master of Social Work from Washington University, St. Louis, concentrating in mental health, and a Master of Arts in social-organizational psychology from Columbia University. Currently, Butler is a freelance writer, penning articles focusing on mental health, healthy living and issues surrounding work-life balance. She is the principle/owner of ALIA Living, LLC, providing residential interior design services, professional organizing and life coaching.
How to Get Enough Calories in a Vegan Diet
It is important to get enough nutrition when on a vegan diet. Photo Credit: Wavebreakmedia Ltd/Wavebreak Media/Getty Images

While eating too few calories can happen on a vegan diet, this is not always the case and some people experience weight gain. The people who are most at risk for getting too few calories on a vegan diet are children, teens and in some cases, pregnant women. Vegan diets can be rich in high-fiber foods, which are generally low in calories and high in filling fiber, causing some people to feel too full, leading them to eat fewer calories.

Video of the Day

Step 1

Study food labels so you know how many calories your are consuming.
Study food labels so you know how many calories your are consuming. Photo Credit: Daisy-Daisy/iStock/Getty Images

Know how many calories you need to consume each day. The amount of calories you need each day depends on your age, gender, size and activity level. Talk with a nutritionist or your doctor to learn how many calories you should consume daily. Your daily calorie needs will likely fall in the range of 1,500 calories to 2,500 calories. Use you daily calorie needs to help you make decisions about what you eat.

Step 2

Healthy granola bars are good snacks that you can take to-go.
Healthy granola bars are good snacks that you can take to-go. Photo Credit: HandmadePictures/iStock/Getty Images

Eat every two to three hours. Eat all three meals each day and eat between 100 and 200 calorie snacks in between your meals. This will give the high-fiber foods time to digest in between meals and snacks, allowing you to eat more. Snacking in between meals can be especially important for children who have smaller stomachs.

Step 3

Peanut butter.
Peanut butter. Photo Credit: vertmedia/iStock/Getty Images

Incorporate peanut butter and nuts into your daily diet. Carry nuts with you throughout the day for constant snacking. Increase the calories of your snacks, such as crackers, bananas or apples, by spreading peanut butter on them. These foods are quality sources of plant-based protein and they are high in calories and fat. Although peanut butter and nuts do contain some fiber, it is only a small amount and will not quickly fill you up the way beans and vegetables, allowing you to eat more.

Step 4

Soy milk.
Soy milk. Photo Credit: yingyo/iStock/Getty Images

Drink your calories in the form of soy milk, 100 percent juice drinks or soy yogurt fruit smoothies. All of these beverages will add a considerable amount of calories to your diet and the soy milk and fruit juices are lower in fiber making it even easier to drink a larger portion.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media