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What is this information about?
This information gives suggestions for how you can increase your intake of protein and calories if you need to gain weight and are:
- avoiding dairy foods and drinks or
- are following a vegan diet.
Why have I been given this information?
You have been given this information because you are not eating enough and you have been losing weight.
Many people have a poor appetite and eat less during periods of ill health. If this goes on for a long time it can lead to weight loss which can harm your health.
Following the advice in this information will help you to increase your intake of calories and protein. This means you should:
- gain weight
- avoid health problems caused by being underweight.
How many extra calories a day should I aim to eat each day?
Do aim to eat 600 extra calories every day. Use the suggestions below to help you.
Be aware,
always check the product label to ensure foods meet your dietary needs.
What tips can help me to increase my intake?
- Choose full fat or high energy foods. Avoid low calorie or diet versions.
- Eating 3 smaller meals and snacks may be easier than having 3 large meals.
- Do not drink before mealtimes as this may fill you up.
- If you are struggling to prepare foods, use convenience foods or ready meals.
- Add extra calories to your food. Use the suggestions in the table below.
- Have snacks between meals. See the table below for examples.
- Include 2 nourishing drinks every day
- If you are not eating much food consider taking:
- a general multivitamin and mineral tablet and
- a daily vitamin B12 supplement if you are vegan. You can buy them from a pharmacy or supermarket.
Adding extra calories (kcal) and protein to your food:
| Food type | Quantity of serving | Approximate calorie content (kcal) | Approximate protein content (g) |
| Soya cream | 2 tablespoons | 36 | Less than 1 |
| Coconut cream | 50ml | 100 | 1.8 |
| Coconut ‘Milk’ Powder | 1 tablespoon | 120 | 2 |
| Soy milk powder | 1 tablespoon | 70 | 6 |
| Dairy free cheese | 40g | 165 | Less than 1 |
| Pumpkin/flax/ chia/sesame seeds | 25g | 140 | 6.5 |
| Desiccated/Dried coconut | 20g | 130 | 1 |
| Dairy free margarine | 1 heaped teaspoon | 30 | 0 |
| Oil (olive, vegetable, rapeseed, coconut) | 1 tablespoon | 120 | 0 |
| Soya/oat/coconut yoghurt | 4 tablespoons 120g | 90 to 160 | 1 to 6 |
| Vegan Custard | 100g | 75 to180 | 1 to 3 |
| Food type | Quantity of serving | Approximate calorie content (kcal) | Approximate protein content (g) |
| Jam, agave nectar, marmalade or maple syrup | 1 tablespoon | 60 | 0 |
| Vegan pesto | 1 tablespoon | 60 | 1 |
| Vegan mayonnaise | 1 tablespoon | 95 | Less than1 |
| Hummus | 1 tablespoon | 45 | 1.5 |
| Avocado | ½ fruit | 130 | 2 |
| Dairy free ice cream | 1 scoop | 140 | 0 to1 |
| Peanut or almond butter or tahini | 1 tablespoon | 90 | 3.5 to 4 |
Examples of high calorie snacks: around 200 to 300 calories each:
| Dairy-free yoghurt topped withgranola | Crumpet with dairy free butter and jam or marmite | Falafels (x4) | ½ Sandwich with dairy free cheese, jam or peanut butter |
| Dairy free cheese and biscuits | Rice cakes, crackers, or breadsticks with full fat hummus | Banana or apple with peanut or almond but- ter | Handful of dried fruit, nuts or Bombay mix |
| Vegan dessert pot. For example, mousse, trifle,‘cheese’cake | ½ Vegan teacake with dairy free butter, jam or nut butter | Vegan flapjack, croissant or pain au chocolat | Vegan sausage roll (1 full size roll or 4 mini rolls) |
‘Accidentally Vegan UK’ is a social media group that identifies foods that may not be labelled as ‘vegan’ but are suitable for a vegan diet.
Recipe ideas:
| ‘Cheese’ sauce (1 serving) | Method | Serving suggestion |
| Ingredients: 2tbsp oil 12g plain flour 200ml soy milk 50ml soya cream 8g nutritional yeast Kcals: 490 Protein: 12g | Heat oil and flour in a pan, mixing together. Add the liquid and whisk until smooth, stir in nutritional yeast | Can add: mustard, garlic or onion powder to taste or vegan cheese. Serve on pasta or potatoes, use as dip, or use in cauliflower cheese. |
| Chocolate mousse (3 servings) | Method | Serving suggestion |
| Ingredients: -1 pack (340g) silken tofu 100g plain chocolate 2 tbsp maplesyrup 2 tbsp soya cream Kcals: 340 Protein: 11g | Melt the chocolate and set aside to cool at room temperature. Blend silken tofu and maple syrup in a food processor until very smooth. Add the melted chocolate and blend until well combined Scoop the mixture into 3 ramekins or glasses, and put in the fridge for 30 minutes. | Can add: Fresh fruit (such as raspberries or strawberries), fruit coulis or jam, vegan ice cream, more vegan cream, chopped nuts, chopped nuts, seeds. |
Protein:
Our bodies need protein to:
- build up our muscles and keep them strong
- heal wounds
- recover from illness
Do try to include a good source of protein at each meal.
Check food labels to help you choose a good source of protein. Many like-for like meat or dairy alternatives do not contain much protein. For example, jackfruit and vegan cheeses are often very low in protein.
| Food | Serving size | Calories (kcal) | Protein (g) |
| Nuts (cashew, peanuts, pistachio) | 30g | 175/187/186 | 5/8/7.5 |
| Honey Roasted nuts | 50g | 300 | 9 |
| Seeds | 25g | 140 | 6.5 |
| Nut-based cereal bar | 30g | 160 | 5 |
| Powdered peanuts (‘peanut flour’) | 12g | 50 | 5.7 |
| Nutritional yeast | 5g | 17 | 2.4 |
| Lentils | 100g (cooked) | 86 | 7.8 |
| Quinoa | 100g (cooked) | 149 | 5.8 |
| Chickpeas, canned, drained | 120g | 140 | 4 |
| Kidney Beans, canned, drained | 120g | 134 | 9.3 |
| Food | Serving size | Calories (kcal) | Protein (g) |
| Edamame (soya) beans | 120g | 188 | 16 |
| Tofu | 100g | 148 | 16.5 |
| Tempeh | 100g | 200 | 20 |
| Soya mince, burgers, or sausages (cooked) | 100g | 164/253/1 | 19/21/16 |
| Mycoprotein (such as Quorn) | 100g | 100 | 14 |
| Baked beans | 207g (1/2 can) | 162 | 9.7 |
| Mixed beans | 100 | 80 | 6.4 |
| Refried beans | 100 | 86 | 5.3 |
See our Dairy-Free Nourishing Drinks resource for information on non-dairy milks and drinks.
Vitamins and minerals:
Having a vegan diet does not always mean that you will miss out on nutrients, but you may have to pay more attention to what you eat.
Look for foods with added nutrients such as iron, calcium, vitamin D and vitamin B12. These are called ‘fortified’ foods.
Be aware, organic foods cannot be fortified.
If you would like more information on vegetarian and vegan diets from a reliable source, see the British Dietetic Association’s resource:
Vegetarian, vegan and plant-based diet – BDA
What should I do if I continue to lose weight when I am following the advice in this information?
Do speak to your GP or other healthcare professional. They may ask a dietitian for advice or refer you to a dietitian.
The information in this leaflet is for guidance purposes only and is in no way intended to replace professional clinical advice by a qualified practitioner.
Today’s research is tomorrow’s treatments. That’s why UHSx is proud to be a research-active Trust. Find out how you can get involved.
Visit our website www.uhsussex.nhs.uk/research-and-innovation/information-for-patients-and-public or scan the QR code: 