How to feel full on a plant based diet

vegetarian and vegan meal prep

Lots of us are exploring a plant based diet, with vegetarian and vegan food now more popular than ever. Eating a vegetarian or vegan diet can be healthy, nutritious, and low in fat, as well as a great way to incorporate more vegetables into your diet.

However, a common concern that people have about going vegetarian or vegan is that they think they’ll feel hungry. There is an element of truth to this line of thinking: plant based diets tend to be more nutrient dense than calorically dense, because you eat a lot of nutrient rich plant foods with lower amounts of calories. For this reason, it’s  normal to feel hungry more frequently than non-vegans or non-vegetarians.

However, feeling hungry doesn’t have to be the case, and certainly should be a blocker to trying a vegetarian or vegan diet. Here are some simple tips to make sure you feel full on a plant based diet.

1. Eat more!

Even if you’re hoping to lose weight or maintain your current weight, the good news is that on a plant based diet, you can actually eat more and still maintain a healthy weight.

Many people who switch to a vegan or vegetarian diet actually end up not eating enough calories over the course of the day. Plant based meals tend to be naturally lower in calories, which means you can up your calories intake throughout the day. Ensure that you’re eating enough at meal times and that your portion sizes are big enough. You can incorporate healthy snacks into your diet whenever you feel hungry. Don’t assume you have to power through the hunger until your next meal- instead, explore some nutritious snack options to enjoy if you ever feel hungry.

Unless you’re eating completely the wrong sorts of food, it’s difficult to overeat on a plant based diet. Avoid processed foods and focus on whole foods such as grains, fruits, vegetables, beans, nuts, seeds, and starchy vegetables such as potato, corn, peas and lentils. Of course if you’re on a vegetarian diet, you can also incorporate eggs and cheeses into your diet.

2. Eat the right proteins

Anyone eating a vegetarian or vegan diet should look for good quality meals and snacks that are high in fibre and protein. Fibre keeps you feeling full, so be sure to eat fiber-rich food at all meals and snacks.
Protein is also a key part of feeling full when eating a vegetarian or vegan diet. If you’re following a plant based diet, incorporate protein sources such as beans, tofu, nuts, quinoa, lentils, whole grains, and starchy vegetables such as potatoes, corn, and peas.

3. Stay hydrated

A common mistake that people make is thinking they’re hungry when actually, they’re thirsty. Dehydration can lead to the same sort of feelings as hunger, and can often confuse people into thinking they need to eat more.

Drinking more water will stave off hunger. It’s also a good idea to try and drink a glass or two of water when you’re feeling hungry and then re-evaluate your hunger levels.

Good hydration is such an important part of any diet. Water is the most abundant substance in the human body and is an essential nutrient to maintain our health, helping us look and feel better.


4. Consider using a meal prep service

Whether you’ve been eating meat-free for a while now, or you’re thinking of making the transition to a vegetarian or vegan diet, a meal prep service can make going plant-based simple and enjoyable. Often, the hardest thing about eating healthily is finding time to plan and cook meals, but a meal prep delivery service will take care of all of that, meaning that you’ll no longer need to think about planning, shopping and cooking.

A meal prep delivery service such as Prep Perfect helps make plant based eating easy: simply select your meals from a mouthwatering menu and your dishes will arrive ready-prepared direct to your door.

On top of that, Prep Perfect’s understanding of health and nutrition means that the vegetarian and vegan meal prep dishes contain lean protein, fibre and vegetables, so you can be sure you won’t go hungry.

If you’re following a vegetarian or vegan diet and need some inspiration when it comes to nutritional meals, or think you could benefit from using a meal prep service, take a look at Prep Perfect’s range of delicious plant based meals.