So schaffst du es gesund zuzunehmen – Unsere Top 7 Tipps

How to gain weight healthily - our top 7 tips

Discover the importance of regular meals and snacks as well as targeted strength training for healthy weight gain with a vegan diet.

Weight gain is an issue that is often overlooked. However, for many it is just as important and challenging as losing weight. Whether for health reasons, athletic performance or simply to feel more comfortable in your own body, it is crucial to gain weight in a healthy and sustainable way. This is especially true for the growing number of people who choose a vegan lifestyle and want to build muscle in the process. Here's how to gain weight in a healthy way with a plant-based diet.

1. understand what healthy weight gain means

Gaining weight healthily is not about overloading yourself with calories, especially those from unhealthy sources. Instead, it's about providing your body with more calories than it burns through nutrient-dense foods. For vegans, this means focusing on vegan protein sources that not only help build muscle, but also promote overall wellness.

2. increase your calorie intake - but with caution

To gain weight, it is necessary to create a calorie surplus. Increasing your daily calorie intake by 300-500 calories is a good start. These additional calories should come from healthy, nutrient-rich, possibly vegan foods. Vegan muscle building recipes can provide excellent inspiration for creating tasty and nutritious meals that provide this calorie surplus.

3. choose nutrient-rich foods

The basis for effective weight gain and muscle building is a diet rich in healthy fats, complex carbohydrates and high-quality proteins. A vegan diet plan for muscle gain should include foods such as avocados, whole grains, nuts, seeds and vegan sources of omega-3 such as seaweed, flaxseed oil etc. Vegan protein powder can be a handy supplement to ensure you're getting enough protein to build muscle.

4. regular meals and snacks

For successful weight gain, it is helpful to eat five to six smaller meals throughout the day rather than relying on three large meals. Vegan snacks that are rich in protein and healthy fats, such as nut butter on whole grain bread or a vegan protein shake, can effectively increase your calorie intake.

5. strength training to support muscle building

Strength training is an essential part of the process. Building muscle requires more than just the right diet; regular and targeted training is essential to build muscle mass. A vegan diet plan for muscle building should therefore also be accompanied by a well thought-out training plan.

6. avoid empty calories

It may be tempting to reach for fast food or sugary snacks for a quick calorie boost. However, these offer little nutritional value and can be detrimental to your health in the long run. Focus on whole foods and use vegan muscle building recipes to prepare nutrient-rich meals.

7. remain patient and consistent

Healthy weight gain, especially in the context of muscle building, is a slow and steady process. Patience and consistency in sticking to your diet and exercise plan are crucial for long-term success.


Gaining weight healthily, especially with a vegan diet for muscle building, requires discipline, patience and commitment. By focusing on nutrient-dense foods, incorporating regular meals and snacks, and targeted strength training, you can build muscle and increase your weight in a healthy way. Remember that every body is unique. It's important to find a plan that suits you and set realistic goals. With the right strategy and discipline, you will achieve your goal of healthy weight gain and muscle building.