A local pasta maker recently posted a meme on her Facebook wall. It was a quote from George Miller that said, "The trouble with eating Italian food is that five or six days later you're hungry again."
The joke, of course, is that there are some cuisines known for being filling, while others supposedly leave you hungry an hour later.
One cuisine that many would categorize as the latter would be a vegan meal.
And in a way, who can blame them? When even considering a vegan diet, many people imagine their dinner plates and then start erasing entrees one by one like Marty McFly disappearing from view in a photograph.
Maybe they've seen their vegan co-worker cobbling together a meal at a business lunch of spinach salad with oil and a meager plate of fries. It doesn't exactly exemplify filling.
Or maybe they've even tried going vegan, but after a breakfast of dry toast and tomato soup at lunch, they were ravenous by the time they sat down to a meal of grilled vegetables and not much else.
If you’ve ever heard or uttered the words, “I tried going vegan, but I was always hungry,” here are 6 tips that work for me to stay full on a vegan diet.
How to stay full on a vegan diet
Set yourself up for success.
Hunger is the worst when you are far past hungry, rifling through the pantry and refrigerator and unable to find anything easy to prepare.
Think about what you like to grab quickly to eat and consider a vegan alternative. We don't always want to think of something new or pull out a cookbook when we're tired with growling stomachs.
Need some ideas? Here are 10 vegan meals you already know how to make.
Figure out what is satiating to you.
Before I went vegan, I would often have single pack cheese sticks or trail mix on hand. That hit of protein and fat made me feel full. Now at meal and snack times, I like to include nuts, baked tofu, beans, or seitan.
For my husband, David, something carb heavy is satiating. His meals include sweet potatoes, Russet potatoes, crackers, or bread. I plan meals with both of us in mind, so that we'll each feel satiated.
Don't go too long without eating.
I prefer to eat smaller meals every 3 or 4 hours. It usually comes out to 3 meals and one snack. If I get too hungry, I don't make the best choices, and I have a hard time concentrating.
(Want to see what an ordinary day of eating looks like? Check out this post on what vegans eat.)
Be prepared with snacks.
There's not always time or inclination for a full meal, and sometimes you just need a little something to tide you over. Some of my favorite snacks include: popcorn, dolmas, fruit, a smoothie, nuts, homemade hummus & crudite, chips and salsa, or non-dairy cheese with crackers and pickles.
David always keeps trail mix and pretzels at his desk, and coconut milk yogurt in his mini fridge.
Slow down and appreciate your food.
I find that a meal is much more pleasurable and satisfying if I turn off the TV, put away the computer, and really focus on what's in front of me. After taking time to prepare a tasty dish, it only makes sense to give it my full attention and enjoy all of the colors and flavors.
By eating slowly and paying attention to my hunger cues, I also stop when I'm full, because I'm not distracted by other things.
Shift your paradigm.
You know that almost sick feeling that you get after eating way too much on Thanksgiving? I don't really experience that anymore. I find that in general plant foods are lighter. They leave me feeling full, but not nauseously so. Meals leave me energized, not tired.
It may take some time to get used to just feeling comfortably satiated, and not so stuffed that you need to follow up lunch with a nap. Sure, there are occasions when I enjoy a meal of nachos or fried food, and those meals are richer and heavier. But in general, plant foods tend to be lower in calories, meaning that I burn through them quicker.
For me, that lighter feeling is not a flaw in plant-based eating. It's a benefit.
Auriane de Lannoy
New on the diet and feeling hungry… I wonder if thi diet is right for me cause I already have to avoid gluten for medical reasons so I can’t get full with bread or pasta ! and don’t ant to eat rice every meal… uhhh… anyway… I’ll still try to keep it going for a while and see if I get used to it
Cadry
That sounds challenging, Auriane! It’s hard when you’re adjusting to a new way of eating. Don’t give up just yet, though! It may take time to find the foods that will fill you up, but I feel confident you can get there. Corn tortillas, potatoes, and sweet potatoes are also satiating, along with protein-rich things like beans, nuts, tofu, and tempeh. My friend, Kristy at Keepin’ It Kind, is gluten-free. Her blog is a great resource too! Best of luck!
Vanessa Bryant
These are great tips! I recently made the switch to veganism and I noticed I could eat a lot more food but feel hungry a few hours later. I started meal-prepping and that seems to help. Thanks!
Cadry
Thanks, Vanessa! Meal prepping is a great idea. That way when hunger hits, you’re ready for it.
Ashley
Trying to figure out what to eat when you’re over hungry is the worst! Thanks for the tips. 🙂
Cadry
I’m glad it was helpful, Ashley!
Tim Hordo
Great post Cadry, and so many helpful tips from you and fellow readers 🙂
This has been a problem that’s plagued me since long before I turned vegan, and my remedy never fails: I just make sure I have satiating snacks on hand, a well-socked pantry (to whip anything up quickly), and I eat a mess of food beforehand if I know I’ll be out for a few hours.
Cadry
Those all sound like great remedies, Tim! It’s so much better to be well prepared than hungry and without options.
Shell
Cad, you’ve been telling me for years to not go around hungry. I’m glad you found a way to add this wonderful piece of advice to your blog readers! The rest of the tips are very helpful, too.
Veganopoulous
being prepared is a big one for me, and meal planning too 🙂
Cadry
Yes, being prepared is huge. I’ve never gotten into meal planning. I like to base meals on my specific mood at the time. However, it’s essential to have lots of staples on hand, so that the easiest choices are the healthiest ones. If I have a big salad already made, that’s what I’ll eat.
An Unrefined Vegan
“Be prepared with snacks” is my mantra! Great tips, Cadry.
Cadry
Absolutely! Even just a banana or handful of nuts can make a big difference.
Caitlin
I love this post so much. All of the tips are very helpful and so true. A few things that helped me:
-before going vegan, I ate sporadically and my blood sugar was always out of wack. I started eating at the same time every day, basically the same thing every day, and it completely leveled my hunger. I trained my body to be hungry at certain times and that is when I eat.
-always have a go to healthy snack option if you are extra hungry. For me, it’s apples.
-always have your meals planned. Know what you are eating and when. That way, you are never panicked and make poor food decisions.
Cadry
These are great tips, Caitlin! Thanks for sharing what works for you.
johanna @ Green Gourmet Giraffe
Great post. I remember meeting a vegan who looked so unhappy and hungry when I was a student and I wish I could have given her this post – alas it was before the internet. I think it must be easier being a vegan in the world of the worldwide web when so many great advice and recipes can be found for niche diets/cuisines.
Cadry
Thanks, Johanna! I agree, the internet is great for finding information and other likeminded individuals.