Brenda Khan
It is not uncommon to feel hungry when transitioning to a vegetarian diet. This may be because plant-based foods are less calorie-dense than animal products, and one may need to eat larger portions to consume the same number of calories. Additionally, certain animal proteins are foundational to repairing tissues and help with the feeling of fullness and satisfaction. A way to combat this is to ensure that your vegetarian diet includes enough calories and nutrients, and to eat until you feel full and satisfied. High-fibre foods are great for feeling full for longer, and it is important to pay attention to how your body feels after eating certain foods.
How to avoid hunger on a vegetarian diet
| Characteristics | Values |
|---|---|
| Volume of Food | Meals should look full, not sparse. |
| High-Volume Foods | Cauliflower, broccoli, leafy greens, legumes, whole grains |
| Seasoning | Salt, pepper, dry seasoning blends, spice blends |
| High-Fat Foods | Dairy, houmous, avocado, nuts, olive oil |
| High-Fibre Foods | Legumes, whole grains, vegetables |
| Water | Drink two glasses before meals |
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What You'll Learn
Ensure meals are balanced and satisfying, including calorie-dense foods
To ensure your vegetarian meals are balanced and satisfying, it's important to include a variety of foods such as fruits, vegetables, whole grains, protein sources, and fortified foods. Here are some tips to make sure your meals are satisfying and calorie-dense:
Include a Variety of Nutrient-Dense Foods:
Firstly, focus on including a diverse range of nutrient-dense foods in your diet. This includes plenty of fruits, vegetables, whole grains, plant-based proteins, and healthy fats. For example, dark leafy greens like spinach, kale, and collards are nutrient-dense and can be added to meals or enjoyed as a side dish. Whole grains such as brown rice, barley, and oats are also calorie-dense and provide complex carbohydrates for sustained energy.
Ensure Adequate Protein Intake:
Protein is essential for satiety and can help you feel fuller for longer. Include various protein-rich plant foods in your diet, such as legumes (chickpeas, black beans, lentils), tofu, tempeh, and seitan. If you consume dairy, eggs are also a good source of protein.
Focus on Calorie-Dense Foods:
Include calorie-dense foods that provide a good amount of healthy calories to keep you energised and satisfied. Nuts and seeds, avocados, and plant-based oils like olive oil are excellent sources of healthy fats and calories. They can be easily incorporated into meals or used as toppings or dressings.
Experiment with Volume and Flavour:
Increase the volume of your meals by adding more vegetables or opting for cauliflower florets instead of cauliflower rice. Make sure your plate looks full and not sparse. Additionally, seasoning your food with salt, pepper, and dry herb blends can enhance the flavour and make your meals more satisfying.
Plan Your Meals:
Planning your meals is crucial to ensuring they are balanced and satisfying. The NHS recommends that starchy foods such as potatoes, bread, cereals, rice, and pasta should make up just over a third of your diet. Choose wholegrain options whenever possible, as they provide a good source of energy and essential nutrients. Additionally, aim to include at least 5 portions of fruits and vegetables daily to meet your fibre, vitamin, and mineral needs.
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Eat high-fibre foods to stay full for longer
Fibre is exclusive to plant foods, and it is beneficial to get a range of fibres from a variety of plant foods to promote a diverse gut microbiome. The UK recommendation for fibre is 30 grams per day, but the average current intake in the UK is just 18 grams.
If you're feeling hungry on a vegetarian diet, it might be because you're not eating enough fibre. A meal high in fibre will make your stomach feel full, and it will also take longer to chew and eat.
- Chia seeds: Add 2 tablespoons to your porridge or smoothie to get 6 grams of fibre.
- Dried goji berries: A 2-tablespoon serving provides 4 grams of fibre, along with vitamin C and iron.
- Almonds: A 30-gram portion will provide 3 grams of fibre.
- Pistachio nuts: A handful will provide you with 3 grams of fibre.
- Dried figs: Three dried figs will provide approximately 4 grams of fibre, along with calcium and magnesium.
- Hazelnuts: Sprinkle some on your porridge.
- Black beans: Adding 80 grams to your stew or chilli will add an extra 7 grams of fibre.
- Lentils: Adding 80 grams of lentils to your meal will provide you with 6 grams of fibre. They are also a good source of other nutrients.
- Wheat biscuit cereals: Two biscuits served with plant milk will provide 4 grams of fibre.
- Peas: An 80-gram portion will give you 5 grams of fibre.
- Pears: One medium pear will provide 5 grams of fibre.
- Dark leafy greens: These will provide fibre and other micronutrients and beneficial plant compounds.
- Broccoli: A 75-gram serving provides 2 grams of fibre.
- Whole wheat pasta: Seventy-five grams of uncooked pasta provides 3 grams of fibre.
- Sweet potatoes: A 120-gram portion will give you around 4 grams of fibre.
- Oats: Oats are an excellent source of fibre and are high in vitamins, minerals, and antioxidants. They contain a powerful soluble fibre called beta-glucan.
- Kidney beans
- Strawberries: Half a cup of sliced strawberries contains 2 grams of fibre.
- Avocados: Avocados are high in healthy fats and a good source of fibre, providing 10 grams in one medium avocado.
- Carrots: Half a cup of cooked carrots contains 2.3 grams of fibre, while one raw carrot contains 2 grams.
- Beetroot: Provides 2 grams of fibre per 100 grams and valuable nutrients and antioxidant properties.
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Consume healthy fats like nuts, houmous, and avocado
It is important to eat a balanced meal, and to eat until you feel satisfied. Snacking is also important, and you should aim to eat a snack when you notice moderate hunger, likely about three hours after a meal.
Nuts, houmous, and avocado are all great sources of healthy fats, which can help you feel full for longer. Nuts are high in healthy fats, fibre, and plant-based protein. They also contain vitamin E and magnesium. Examples of healthy nuts include almonds, walnuts, and macadamia nuts. It is best to eat a variety of unsalted nuts to get the full range of benefits. Nut butter is another way to enjoy the benefits of nuts, but it can be high in calories, so it is important to check the nutritional information.
Avocados are about 80% fat and are also a great source of potassium, fibre, and antioxidants. They can help you feel satisfied for longer, and are easy to add to meals. However, they are high in calories, so it is important not to overdo it with the servings.
Houmous is made from chickpeas, which are a great source of plant-based protein and fibre. It is also likely that you will eat houmous with other healthy foods, such as carrots, peppers, and other vegetables.
It is also important to season your food, as this can make it more satisfying to eat.
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Drink water to stay hydrated and curb hunger
Water is an essential part of any diet, and staying hydrated is crucial for your health. Drinking water can also help you manage your appetite and hunger sensations. It is a well-known fact that many people struggle to distinguish between hunger and thirst, so staying hydrated can help curb hunger.
Drinking water before a meal may help curb your appetite, so you eat less during the meal. This is because having a belly full of water sends a signal to your brain that your stomach is full, and you do not need to eat as much food. A 2015 study published in Obesity found that drinking 2 cups of water before meals helped a small group of obese adults eat less during the meal. This amount of water is also within the general recommendations for water intake for healthy adults, which is around 6 cups a day. However, it is important to note that drinking large amounts of water with meals can impair digestion by diluting stomach acid, so it is recommended to drink less water with meals.
Drinking water is a simple, low-cost, and calorie-free way to manage your hunger, but it is not a replacement for food. It is also important to be aware that your water needs may vary depending on your health, medication use, diet, and activity levels.
In addition to drinking water, there are other ways to manage hunger on a vegetarian diet. Firstly, it is important to eat balanced meals that include protein and fibre, which help you feel full. For example, meals such as noodles with tofu, peanut sauce, and peppers; a grilled cheese sandwich with tomato soup; or an omelette with spinach and toast. Secondly, it is important to eat until you feel satisfied and then, when you start to feel hungry again, have a snack. This helps prevent excessive hunger, which can be caused by skimping on portion sizes or going too long between meals.
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Eat protein-rich foods like legumes and chickpeas
It is important to eat protein-rich foods when transitioning to a vegetarian diet to ensure you are not constantly hungry. Chickpeas, or garbanzo beans, are a type of legume that is rich in protein and can be easily added to any meal. They are a great replacement for meat in many vegetarian and vegan dishes.
Chickpeas are an excellent source of protein, which may aid weight management and boost bone health. They contain all of the essential amino acids except methionine. To ensure you get all the amino acids in your diet, pair chickpeas with a whole grain that contains methionine, such as quinoa. Chickpeas are also a good source of fibre, which helps to keep you feeling full for longer.
Chickpeas have a nutty flavour and buttery texture, making them a versatile addition to your meals. They can be purchased dried or canned year-round in grocery stores. Before cooking, it is important to sort and wash the chickpeas, as there may be small rocks or debris in the package. Soaking the chickpeas in water overnight will help to reduce cooking time and make them easier to digest.
There are many ways to incorporate chickpeas into your diet. They can be added to salads, soups, curries, or stews. They can also be roasted or pureed to make hummus or other dips.
In addition to chickpeas, there are other legumes that are rich in protein, such as black beans, lentils, kidney beans, and pinto beans. These legumes can be prepared in a similar way to chickpeas and are a great way to add variety to your meals while ensuring you stay full and satisfied.
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Frequently asked questions
It is important to ensure that your vegetarian meals are satisfying and filling. You can do this by including foods that are high in protein and fibre, such as legumes, whole grains, and dark leafy greens. Additionally, make sure that you are consuming enough calories and fat. Dairy, houmous, avocado, and nuts are great sources of healthy fats.
Filling vegetarian meals include noodles with tofu, peanut sauce, and peppers; a grilled cheese sandwich with tomato soup; an omelette with spinach and toast; a bean and cheese burrito with veggies; or a cheese/tofu lasagne with vegetable sauce.
Dehydration can often be mistaken for hunger. Try drinking two glasses of water before your meals to ensure that you are not mistaking thirst for hunger. Additionally, it is important to eat enough calories and fat to ensure you feel satisfied after your meals.
Research has shown that a vegetarian diet is linked to a lower risk of certain health problems, such as diabetes and heart disease. However, it is important to note that a vegetarian diet does not inherently lead to long-term weight loss and is not a foolproof way to eat healthier.
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