A guide on How To Stay Full On A Vegan Diet – an essential guide to every beginner vegan, who has no idea what to eat, and how to cook easy-filling meals.
There is a big misconception that vegans tend to starve and, have protein deficiency and all that…but in hindsight – it is not true at all.
If you don’t know what you are doing, obviously, yeah, you will struggle to obtain the needed nutrients, but this could be said for anyone on any diet! Hell, how many non-vegans struggle with getting their daily nutrient requirements? A lot! It’s because some people just don’t know what they are eating, how much they are eating, and whether they are eating right.
Being vegan is as simple as being a non-vegan – especially nowadays. There are so many vegan options. Every coffee shop or restaurant these days has got vegan options.
The problem with being a beginner vegan is that you tend to rely on convenience food. Basically, everything that has vegan on the label goes on the shopping basket. And that’s where most vegans get it wrong.
The reason why this isn’t always the best option is that:
A. It will cost you! Vegan food unfortunately almost always seems to be more expensive than non-vegan food, especially mock foods, like ice-creams, burgers, etc.
B. They are not always the healthiest or nutrient-dense options.
So what do you do then? You are a new vegan, you haven’t got a clue what to eat, and how to get your needed nutrients.
You probably won’t like the answers, but they truly are the best things you can do:
1. Up Your Protein Intake!
Upping your protein intake can make you feel fuller for longer and satiety.
Yeah, yeah, I know – it’s a common misconception that vegans starve of protein deficiency… but that’s just not true!!
Here is a quick list of plant-based foods high on protein:
1. Beans, Lentils, Chickpeas
2. Brown or wild rice
6. Hemp Seed Hearts
7 Chia Seeds
11. Edamame Beans
And the list goes on! It’s essential that you eat enough protein during the day. This is How To Stay Full On A Vegan Diet.
It doesn’t have to be a fine dining meal every day! It could be something as simple as steaming some veg and baking some tofu! Or a quick lentil stew, or a soup, or a traybake…the options are endless.
Here is what I like to cook for a quick meal.
Oven-roasted veg with some plant-based protein:
Any leftover veg that I have will go onto the tray with salt and pepper, a touch of olive oil, and baked.
My protein options are either:
And the list goes on. Basically, the veggies are your base, then you can add your desired protein onto them, and there you go. You’ve got a complete meal.
Another easy meal I like to do is:
It packs tons of protein, complex carbs, it’s made in one pot, and is perfect to take for lunch for work the next day too.
There is also nothing better than a warm comfort curry after a long day on a cold day!
And the list goes on, use your imagination, once you know which plant-based foods are high on protein, experiment and find what works for you, what flavors you like, etc.
3. Avoid/Limit Sugar…Sorry!
I hate to break it to you, but that vegan muffin you got from Starbucks for breakfast just won’t satisfy your hunger.
Sugar and refined carbs are literally the worst things you can do if you want to stay full and satiated.
When the body has more sugar than it’s used to, it rapidly produces insulin in an attempt to keep the levels consistent. This causes blood glucose to decrease, which results in a sudden drop in energy levels, also known as hypoglycemia, or a sugar crash. So this means = hunger/a need to increase your energy levels again typically through food.
People tend to get this wrong massively because what they tend to do, is eat more sugar to restore their energy levels quickly. Also, who doesn’t like sugar? Cake? Chocolate?
If I told you to need a bowl of tofu and brown rice, you wouldn’t really jump on that opportunity, if you had a drawer full of delicious sugary snacks, would you?
Another way that people tend to increase their energy levels quickly, is through sweetened beverages, such as coffee and tea. Before you realize it, you have had 4 coffees with 4 tsp of sugar!
Not only you cause a constant high and crash, but you can also pile on the pounds.
What about refined carbs, such as white flour?
Foods with a high glycemic index (white bread, white pasta, candy, etc.) are rapidly digested and raise your blood sugar sharply. When you get the crash, you tend to feel tired and sleepy. Which will prone you to eat something to raise your energy levels (very similar situation to the sugar)
4. Stock Up On Healthy Snacks
I like to snack frequently during the day (within my calorie limits of course) so I can keep my energy levels steady, and avoid hunger.
The problem with waiting too long before eating is that when you actually sit down to eat, you tend to overeat. If you eat a couple of small, healthy filling snacks throughout the day, not only you will feel full, keep your energy levels steady, but you will also avoid over-eating.
Here are a couple of healthy snacks I tend to eat throughout the day:
1. Hummus and veggie sticks (like cucumber, or carrot) Pretty standard, but it’s honestly so good and filling.
2. Banana Slices With Almond Butter – filling,protein-dense, and packed with complex carbs. A delicious snack made in seconds.
3. Protein Brownies – yep, the homemade no-bake brownie is perfect. It’s naturally sweetened, packs a good dose of protein and it’s very satisfying.
4. Homemade energy bites – very similar to the protein brownie, they are sweetened with dried fruit normally and packed with nuts. Another great option.
5. Homemade healthy bread – a slice topped with peanut butter – another good one.
These tend to be my go-to snacks. This is How To Stay Full On A Vegan Diet!
It all starts with what and when you eat. It literally is that simple. Being vegan, and feeling full isn’t difficult at all, once you got a little bit of knowledge.
This guide on How To Stay Full On A Vegan Diet – is based on my own personal experience. It works for me, so I shared my personal story with you. That system, however, doesn’t necessarily mean that it will work for you.
You will need to figure out what works for you, what you like to eat when you like to eat, and all that.
I hope you found this guide useful, nevertheless!
Have a great day!