Getting 3,000 calories per day on a vegetarian diet is very achievable with some planning and preparation. The key is focusing on calorie-dense foods that provide nutrients as well. With some simple strategies, vegetarians can easily meet their higher caloric needs.
Why Do Vegetarians Need More Calories?
On average, the recommended caloric intake for moderately active adult women is around 2,000 calories per day, and 2,500 calories for men. However, vegetarians often need more calories than non-vegetarians for a few reasons:
- Plant-based foods are less calorie-dense than animal products.
- Fiber fills you up before you consume a lot of calories.
- Nutrient deficiencies may lead to faster metabolism and increased caloric needs.
Due to the decreased calorie density and increased fiber of plant-based diets, vegetarians need about 10% more calories than meat-eaters. Endurance athletes or very active individuals may require even more.
Focus on Calorie-Dense Plant Foods
There are many naturally high-calorie options to help vegetarians meet caloric needs including:
Nuts and nut butters
Nuts and nut butters are very energy-dense. Just one ounce or two tablespoons provides 170-200 calories on average. They are high in heart-healthy fats and plant-based protein.
Try: almonds, cashews, walnuts, peanut butter, almond butter
Avocados
Avocados provide nutrients like fiber, potassium, magnesium, antioxidants and monounsaturated fats. One medium avocado has about 230 calories.
Coconut
Coconut products like shredded coconut and coconut milk provide healthy fats. 1/4 cup of shredded coconut has 160 calories.
Olives
Olives are high in monounsaturated fats and antioxidants. 10-15 olives provide about 50 calories.
Seeds
Seeds like chia, flax and hemp are high in fiber, protein and essential fatty acids. Two tablespoons of seeds can provide 100-140 calories.
Tofu
Tofu is a plant-based protein made from soybeans. A 3 ounce serving provides 60-100 calories depending on preparation. It’s rich in nutrients like protein, manganese, calcium and iron.
Dried fruit
Dried fruits like dates, figs, raisins, apricots and prunes are dense sources of natural sugar and calories. 1/4 cup provides 130-250 calories.
Granola
Homemade or quality store-bought granola provides a crunchy, satisfying snack that can be customized with your favorite nuts, seeds, dried fruit and sweeteners. It provides 300-400 calories per cup.
Grains
Whole grains like quinoa, brown rice, oats and barley provide carbohydrates, B vitamins, fiber, protein and other nutrients. 1 cooked cup offers 200-250 calories.
Legumes
Beans, lentils, peas and soy foods are packed with plant-based protein, fiber, vitamins and minerals. About 1 cup cooked provides 200-250 calories.
Include Healthy Fats
While nutrition advice has vilified fat for years, the right types of fats are essential for vegetarians. Sources of plant-based unsaturated fats can help vegetarians eat more calories and improve the absorption of fat-soluble vitamins like A, D, E and K.
Aim for at least 30-50 grams of healthy fats per day from sources like:
- Nuts
- Seeds
- Nut butters
- Avocados
- Olives and olive oil
- Coconut oil or coconut cream
Limit saturated fats from processed snacks, desserts and oils to less than 10% of total calories.
Enjoy Snacks Between Meals
Snacking can provide a significant calorie boost throughout the day. Here are some energizing snacks in the 300-400 calorie range:
- Trail mix with nuts, seeds, coconut and dried fruit
- Apples with peanut or almond butter
- Roasted chickpeas
- Edamame hummus with whole grain pita
- Smoothies with fruit, nut butter and protein powder
- Granola with Greek yogurt and berries
- Cheese or bean quesadilla
Cook With Calorie-Dense Ingredients
There are many ways to easily add extra calories when preparing meals and baked goods at home:
- Add nut or seed butters to smoothies, oatmeal, sandwiches
- Use avocado oil for cooking
- Top salads, pasta and grains with nuts, seeds, cheese
- Bake with coconut oil, dried fruit, dark chocolate, granola
- Add beans, lentils, chickpeas to soups, salads, rice dishes
- Blend silken tofu into desserts, smoothies, sauces
Sample High Calorie Vegetarian Menu
Here is an example of what a 3,000 calorie vegetarian diet may look like in one day:
| Meal | Foods | Calories |
|---|---|---|
| Breakfast | Oatmeal made with milk, peanut butter, banana, chia seeds | 650 |
| Snack | Trail mix with almonds, walnuts, dried cranberries | 300 |
| Lunch | Burrito bowl with rice, black beans, guacamole, salsa | 800 |
| Snack | Smoothie with frozen banana, peanut butter, milk, protein powder | 450 |
| Dinner | Pasta with marinara sauce, lentils, parmesan cheese | 800 |
| Dessert | Dark chocolate coconut ice cream | 300 |
| Total Calories: | 3,300 |
Tips for Gaining Weight on a Vegetarian Diet
Here are some other helpful tips for vegetarians trying to increase calorie intake:
- Eat bigger portion sizes of calorie-dense foods
- Have snacks between all your meals
- Drink calories from juices, smoothies, milk
- Consume more calories early in the day
- Eat dessert and enjoy sweets in moderation
- Cook with plenty of healthy oils and spreads
- Choose full-fat dairy if tolerated
- Eat more calories on active days
Supplements
While it’s ideal to get calories and nutrients from whole foods, supplements can help some vegetarians cover any potential gaps.
Useful supplements may include:
- Plant-based protein powder – helps increase protein intake
- Vitamin B12 – crucial for energy and red blood cell health
- Vitamin D – important for immunity and bone health
- Omega-3s – helps regulate inflammation
- Iron – prevents iron-deficiency anemia
- Calcium – essential for bone health
- Zinc – supports immune function
Consult your healthcare provider to determine which supplements are right for your individual needs and health goals.
Conclusion
Achieving a 3,000 calorie vegetarian diet is very doable with strategic meal planning. Focus on incorporating more nuts, seeds, whole grains, legumes, plant-based proteins, healthy fats and calorie-dense foods into your daily routine. Snack frequently, cook with nutrient-rich ingredients and round out your diet with supplements if needed. With some simple techniques, vegetarians can easily meet higher caloric and nutritional needs.