Plant-Based Diet: Feeling Full, Satisfied, And Healthy

There are many health benefits to a plant-based diet, but it can be challenging to feel full without animal products. The key to feeling full on a plant-based diet is to eat whole foods that are rich in protein, fibre, and healthy fats.

It is important to plan meals to ensure your body is getting enough nutrients. Eating whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds will help you feel full. Adding plant-based proteins and healthy fats to your meals, such as tempeh, lentils, avocados, and nuts, can also increase satiety.

It is a common misconception that you will always be hungry on a plant-based diet, but with the right foods and preparation, it is possible to feel full and satisfied.

Plan your meals

Planning your meals is an important step when transitioning to a plant-based diet. It can help ensure your body gets an adequate intake of macro and micro nutrients, and can make you feel fuller for longer after each meal. Here are some tips for planning your meals:

Increase Fibre Intake

High-fibre foods, particularly those containing soluble fibre, take longer for the body to digest. Foods high in soluble fibre include legumes, vegetables and oats. Adding more fibre-rich foods to your meals is an easy way to feel full on a plant-based diet.

Focus on Plant-Based Proteins

Adding plant-based proteins to your meals can help you feel fuller. Focus on eating complete proteins, which include tempeh, lentils, chickpeas and quinoa. You can also add plant-based protein sources such as falafels, veggie patties, tofu and seitan.

Increase Healthy Fats Intake

Fats promote satiety, or the feeling of fullness. Healthy fats to add to your meals include avocados, walnuts, hemp seeds, hemp oil, olive oil or flaxseed oil. Sprinkle nuts and seeds onto your salads, or drizzle flaxseed oil on your meals for a boost of healthy fats.

Have Healthy Snacks on Hand

Having a healthy snack on hand is a simple but effective way to stay full after eating plant-based meals. Some ideas include homemade trail mix with your favourite nuts and seeds, or protein balls made from a vegan protein source.

Fill Up on Non-Starchy Vegetables

Add extra non-starchy vegetables to your diet, such as leafy greens, broccoli, cauliflower, beans, cabbage and celery. These vegetables are rich in micro-nutrients, which have beneficial health-promoting properties.

Eat whole foods

Eating whole foods is a cornerstone of a plant-based diet. Whole foods are natural, unrefined, and minimally processed foods derived from plants. This includes whole grains, fruits, vegetables, legumes, nuts, and seeds. Here are some tips and tricks to incorporate more whole foods into your plant-based diet and feel full:

Focus on Fibre-Rich Whole Foods

Fibre-rich whole foods such as legumes, vegetables, and whole grains can help you feel fuller for longer. Fibre takes longer for the body to digest, keeping you satiated and preventing blood sugar spikes and crashes. Opt for whole grains like barley, brown rice, quinoa, and oats instead of refined grains. Legumes such as beans, peas, and lentils are excellent sources of fibre and protein.

Prioritise Plant-Based Proteins

Incorporate plant-based proteins like tempeh, lentils, chickpeas, and quinoa into your meals. These complete proteins will help you feel fuller and provide essential amino acids. Remember to include a concentrated source of protein at every meal, as protein is crucial for feeling satisfied and stabilising blood sugar levels.

Incorporate Healthy Fats

Healthy fats such as avocados, olives, nuts, seeds, and extra-virgin olive oil are essential to feeling full. Fats are broken down slowly in the body, providing sustained energy and keeping you feeling satisfied. Choose whole food sources of healthy fats and moderate amounts of healthy oils.

Mindful Eating Practices

Practising mindful eating can also help you feel full and satisfied. Pay attention to your eating patterns and ensure you are actually hungry. Slow down and savour your meals, as digestion requires attention. Try using your non-dominant hand to eat or aim for 30 chews per bite to help you eat more mindfully.

Plan Your Meals

Developing a meal plan can help ensure you have everything you need to create nutritious and filling plant-based meals. By thinking ahead, you're less likely to grab convenient but less nutritious processed foods. Include a variety of whole foods from different food groups to get a range of nutrients.

Eat more fibre

Fibre is an essential part of a plant-based diet, and it is important to ensure you are eating enough of it. Fibre-rich foods are often plant-based foods, and they can help you feel fuller for longer.

Fibre-rich foods include legumes, vegetables, oats, nuts, seeds, fruits, and whole grains. These foods take longer for the body to digest, meaning you will feel full for longer. Fibre is also important for gut health and can help to prevent constipation.

• Include a variety of fibre-rich foods in your meals and snacks. For example, start your day with a bowl of oatmeal topped with nuts and seeds, and add some berries or chopped fruit for an extra boost of fibre.
• When choosing bread and cereals, opt for whole grain options. Whole grains contain more fibre than refined grains, and they will keep you feeling full for longer.
• Legumes, such as beans, lentils, and chickpeas, are excellent sources of fibre. Add them to your meals and salads, or enjoy them as a snack.
• Fill up on non-starchy vegetables, such as leafy greens, broccoli, and cauliflower. These vegetables are rich in fibre and other essential nutrients.
• Dried fruits, such as raisins, apricots, and figs, are naturally sweet and full of fibre. They make a great portable snack and can help satisfy your sweet tooth.
• Citrus fruits, such as oranges, grapefruit, and lemons, are not only high in vitamin C but also fibre. Enjoy them as a snack or add them to your meals.

By incorporating more fibre-rich foods into your plant-based diet, you will not only feel fuller but also reap the health benefits that come with a high-fibre diet.

Focus on plant-based proteins

Protein is one of the most important nutrients to focus on when transitioning to a plant-based diet, as it increases feelings of fullness and helps you eat less at your next meal.

Tempeh, tofu, and edamame

All three originate from soybeans, which are considered a whole source of protein, providing your body with all the essential amino acids it needs. Tempeh is also a good source of probiotics, B vitamins, and minerals such as magnesium and phosphorus. Edamame is rich in folate, vitamin K, and fibre, which can help support digestion and regularity. Tofu takes on the flavour of the foods it is cooked with, making it a versatile plant-based protein.

Lentils

Lentils are a great source of protein and fibre, providing over half of your recommended daily fibre intake in a single cup. They also contain folate, manganese, iron, antioxidants, and other health-promoting plant compounds.

Chickpeas

Chickpeas are widely considered one of the best plant-based sources of protein. They are also an excellent substitute in many plant-based recipes.

Nuts

Nuts are a great plant-based snack and a wonderful source of a variety of nutrients! Walnuts and almonds are rich in protein, fibre, and plant-based omega-3 fatty acids. A specific study discovered that consuming walnuts may activate an area in the brain associated with controlling hunger and cravings.

Quinoa

Quinoa is a complete protein, providing all nine essential amino acids. It is naturally gluten-free and can be used as an alternative to rice in most recipes.

Eat more healthy fats

Fats are an essential part of a healthy diet. They provide energy, help absorb fat-soluble vitamins, and keep our brains healthy. When transitioning to a plant-based diet, it is common to feel hungrier than usual. Eating more healthy fats is a great way to feel fuller for longer. Here are some tips to increase your intake of healthy fats:

Avocados

Avocados are a great source of monounsaturated fats, which can help reduce "bad" LDL cholesterol and increase "good" HDL cholesterol. They are also packed with nutrients like potassium, folate, and fibre. Enjoy avocados in your salad, blend them into a smoothie, or spread them on toast.

Nuts and Seeds

Nuts and seeds are nutrient-dense foods that provide a good amount of plant-based protein, fibre, and unsaturated fats. Walnuts, for example, contain omega-3 and omega-6 fatty acids, which are typically found in fish. Other nuts like pistachios, Brazil nuts, and macadamia nuts are also high in healthy fats. Try adding a handful of nuts and seeds to your meals, sprinkling them on salads, or eating them as a snack.

Oils

When it comes to cooking oils, extra virgin olive oil is a great choice for medium-high heat, while avocado oil is better suited for high-heat cooking. Flaxseed oil, avocado oil, and canola oil are excellent sources of omega-3 fatty acids. Drizzle these oils over your salads or use them for cooking to add more healthy fats to your diet.

Cacao Nibs and Dark Chocolate

Cacao nibs are crushed pieces of cocoa beans that are rich in unsaturated fats and antioxidants. Enjoy them as a snack or add them to your oatmeal or yogurt. Dark chocolate (70-85% cocoa) is another source of healthy fats and can provide you with fibre, iron, magnesium, and manganese. However, it should not be your primary source of nutrients due to its high-calorie content.

Tofu, Tempeh, and Soy Products

Tofu, tempeh, and other soy products are excellent sources of plant-based fats, including omega-3 fatty acids. They are also a good source of protein and calcium. Include more soy products in your diet by using tofu as a meat substitute or enjoying soy milk.

Frequently asked questions