Weight Gain Meal Plan For Underweight Vegetarians

Being underweight can be an issue for many vegetarians, as getting the right balance of vitamins and minerals can be difficult. The key is to focus on getting enough proteins, carbs, and healthy fats, as well as eating a wide variety of foods. Here's a 7-day weight gain meal plan for vegetarian and vegan diets.

Day 1

Breakfast: Whole-wheat toast with peanut butter and banana, plus a cup of oatmeal with milk.

Lunch: Veggie wrap with hummus, avocado, spinach, tomatoes, cabbage, and carrots.

Snack: Smoothie made with almond milk, banana, avocado, and protein powder.

Dinner: Baked tofu with stir-fried vegetables and brown rice.

Day 2

Breakfast: Overnight oats with almond milk, chia seeds, and berries.

Lunch: Quinoa and black bean salad with grilled vegetables.

Snack: Edamame and a handful of nuts.

Dinner: Lentil curry with brown rice.

Day 3

Breakfast: Scrambled eggs with bell peppers and spinach, plus a smoothie made with almond milk, banana, and protein powder.

Lunch: Black bean soup with a side of tortilla chips and guacamole.

Snack: Hummus and celery sticks.

Dinner: Grilled tempeh with quinoa and roasted vegetables.

Day 4

Breakfast: Oatmeal with banana, blueberries, and flaxseed.

Lunch: Tofu and avocado sandwich with a side of sweet potato fries.

Snack: Celery sticks with peanut butter.

Dinner: Chickpea and spinach curry with brown rice.

Day 5

Breakfast: Smoothie made with almond milk, banana, avocado, and protein powder.

Lunch: Lentil and quinoa salad with grilled vegetables.

Snack: Mixed nuts and a piece of fruit.

Dinner: Baked tofu with roasted sweet potatoes and steamed broccoli.

Day 6

Breakfast: Whole-wheat toast with peanut butter and banana, plus a cup of oatmeal with milk.

Lunch: Veggie wrap with hummus, avocado, spinach, tomatoes, cabbage, and carrots.

Snack: Edamame and a handful of nuts.

Dinner: Grilled tempeh with quinoa and roasted vegetables.

Day 7

Breakfast: Scrambled eggs with bell peppers and spinach, plus a smoothie made with almond milk, banana, and protein powder.

Lunch: Quinoa and black bean salad with grilled vegetables.

Snack: Hummus and celery sticks.

Dinner: Lentil curry with brown rice.

Following a healthy weight gain meal plan for vegetarian and vegan diets is the best way to ensure you're getting the right balance of nutrients. It's important to focus on getting enough proteins, carbs, and healthy fats, as well as eating a wide variety of foods. Eating a balanced diet with plenty of fruits, vegetables, and high-protein foods will help you reach your weight gain goals.