Reader Question: Any tips to help me gain weight while on a plant-based diet??

This post is part of my ongoing Reader Questions Series.

Reader Question:

I’m new to a plant-based diet. In May of this year, I was diagnosed with breast cancer. After speaking with some survivors and reading up on many sources, I transitioned to a plant-based diet around the same time as starting chemo. I have always been considered underweight, but since being on a plant-based diet, I have lost about 5-7 lbs. My oncologist is worried about my weight.

I have read to eat quinoa, avocados, potatoes, and other starchy vegetables, nuts, seeds, to eat more, and to eat more often. I feel like I am doing all of this but not seeing results. Not sure if I should start measuring food and counting calories or start somewhere else.

I want to slowly start weight training which I think should help.

Any tips to help me gain weight while remaining on a plant-based diet?

Plant-Based Cooking Answers:

I’d be happy to offer a few tips, but do keep in mind that I’m not a medical professional.

I’m sorry to hear about your diagnosis. I’m sure just doing chemotherapy could affect your appetite. I hope it isn’t causing too much discomfort!!

1. Eat Starchy Vegetables and Eat More Often

The tip to eat quinoa, avocados, potatoes, and other starchy vegetables, nuts, and seeds, to eat more, and to eat more often, is sound advice. I would also add nut butter and possibly olive oil. Some don’t recommend oil, but more research is showing that some oils, especially olive oil, are good for us.

2. Eat Whole Grains

Don’t be afraid to eat whole grain bread and pasta and especially intact grains like brown rice, barley, quinoa, buckwheat (great for breakfast), oats, farro…. and more. They are encouraged on a plant-based diet, as are starchy vegetables.

3. Try Adding Protein Powder

While I don’t typically recommend it, you might also consider adding a good plant protein powder to smoothies. A smoothie is great because it’s easier to drink more calories and to get a lot of nutrition. I like the Garden of Life brand. They have a meal replacement version (and lots of others). You can add fruit, greens, and other veggies, along with protein powder and some plant milk, to increase the calories. I use frozen organic berries, bananas, oranges, cranberries, and greens, carrots, celery, broccoli sprouts, cabbage, a small amount of old-fashioned oats, and some grated ginger and turmeric all in one smoothie!

4. Eat Adequate Protein.

Make a big pot of beans for the week and use them wherever you can. Try them in salads, hummus, burritos, tacos, or on the side of a meal. Other plant-based sources of protein include all lentils, tempeh, tofu, quinoa, nuts and seeds, and seitan. Here’s more about seitan if you’re unfamiliar with it.

Here’s a few higher-protein recipes:

4. Try Weight Training

Weight training should increase your appetite, which may also help. Building muscles adds weight.

5. Track Your Meals and Snacks

You might try tracking your meals/snacks in something like My Fitness Pal, but you shouldn’t obsess about it. Or, you could use something as simple as an Excel sheet. I’ll share with you the one I use in Google Sheets, where you can track what you eat, your weight, supplements, and notes if you have them. The share will come in your email. You might need a Google account to access it.

6. What’s Normal for You?

Since you’d always been considered underweight, that’s probably normal for you. Try not to worry too much about it your weight. Keep things in balance. A good meditation app might help with that. I love the CALM app.

Do You Have a Question?

These questions are a part of my ongoing series from my readers about eating a plant-based diet. Please email me at diane@plantbasedcooking.com if you have a question that you’d like answered. I answer every question personally. If you feel stuck or are struggling with something or feeling overwhelmed, I’d love to help you!

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