I am and 18-year-old vegetarian who is having trouble gaining weight. Can you recommend a diet plan that will work for me?

I would recommend checking out the calculators at www.caloriecount.com to get an idea of how many calories you need based on age/height/weight and activity level. You need to add 500 calories a day to this in order to gain 1lb a week- probably in the region of 3000+ calories per day if you are active. Great foods to add into your diet are things like nuts/nut butters, avocados, etc. Aim for at least 3 meals and 3 snacks a day.

For example:

breakfast: 2 slices of wholewheat toast, 2 tablespoons of peanut butter, banana and a glass of milk (600-ish cals)

snack: handful of wholegrain crackers with hummus (200-ish cals)

lunch: burrito made with wholegrain tortilla, 1/2 cup rice, 1/2 cup beans, 1oz cheese, sliced avocado and salsa and a yogurt mixed with 1/4 cup raisins and a few almonds (900-ish cals)

snack: granola bar, glass of milk and an apple with 2 tablespoons of peanut butter (600-ish cals)

dinner: 2 servings tofu and vegetables stir-fried with sesame oil and teriyaki sauce served over 1 cup of brown rice topped with 1oz cashew nuts (700-ish cals)

snack: wholewheat english muffin with cottage cheese and fruit spread (250-ish cals)

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