If you are thin and a vegetarian to boot,, weight gain may seem like an uphill task. When most weight gain diets revolve around animal proteins such as meat and eggs, you wonder whether there is any way to get ripped and jacked like your favourite bodybuilders. The good news is that you can! If you are struggling to put on some muscle on a plant-based diet, here are some foods you should never miss.
Milk: Dairy is always a good option when it comes to weight gain and muscle growth. It's called a complete food because of its many virtues like increased muscle protein synthesis and muscle hypertrophy. When it's combined with weight training, milk helps you put on some mean muscles. Studies also say that when milk helps you gain weight better than your other protein sources. 
Rice: Rice is a staple food in India which helps you put on some healthy weight. Brown and red rice, with their husk intact, is a calorie-dense source of carbohydrates. It's also one of the most versatile kitchen ingredients, which can be paired with a variety of meals. 
Nuts: When it comes to nuts, a little goes a long way. Sesame seeds, peanuts, almonds and pistachios are full of nutrients and healthy fats, and are calorie-dense. All you need is a handful to make a big impact on your caloric requirements for the day. 
Starchy vegetables: Potatoes, sweet potatoes, corn, beans and lentils are sources of resistance starch, which helps in promoting gut flora, aiding digestion and better absorption. Not to mention, they are also healthy sources of carbs. 
Dried fruits: Prunes, raisins, dates, dried apricots, figs and cranberries are calorie-dense foods that not only supply your body with essential nutrients and polyphenols but also help in weight gain. Since they are high in natural sugars, you can also fuel your workouts with a handful of dry fruits. 
Oats: While oats is often a mainstay of a weight loss diet, it can also be used for healthy weight gain. Amp it up by adding dried fruits, honey and nuts to increase its calorie content.