Always Hungry on Plant Based Diet? Here’s How to Fix That

Switching to a plant-based diet can feel amazing—your energy levels go up, your conscience feels lighter, and suddenly, you’re part of a club that raves about nutritional yeast like it’s magic dust. But let’s be real: some people make the switch and find themselves constantly hungry. If that sounds like you, don’t worry—it’s not just in your head, and it doesn’t mean plant-based eating isn’t for you. It just means you need a few tweaks to make sure your meals are actually filling you up.

You’re Probably Not Eating Enough

One of the biggest mistakes new vegans make is simply not eating enough. Plant-based foods tend to be lower in calories than their animal-based counterparts, so if you swap out your usual meal for the same portion size of veggies and legumes, you might come up short. For example, a steak and mashed potatoes will keep you full for hours, but if you replace that with a plate of steamed broccoli and lentils without increasing the portion, you might be hungry again in no time.

Fix it: Don’t be afraid to eat bigger portions! Pile your plate high with whole grains, beans, nuts, seeds, and starchy vegetables like sweet potatoes. Your body needs fuel, so give it enough.

Where’s the Protein?

Protein helps keep you full, but sometimes plant-based eaters don’t get enough of it, or they don’t spread it out throughout the day. Sure, you know tofu and beans are good sources of protein, but are you actually eating enough of them?

Fix it: Make sure every meal includes a good source of plant-based protein. Some easy go-tos:

• Lentils, chickpeas, black beans
• Tofu, tempeh, seitan
• Quinoa, buckwheat, farro
• Nuts, seeds, and nut butters
• Edamame (seriously underrated!)

Healthy Fats Are Your Best Friend

Fat is another key player in keeping hunger at bay. If your meals are too low in fat, you’ll be reaching for snacks every hour. The good news? Plant-based diets have plenty of amazing healthy fat sources.

Fix it: Add avocado to your salads, toss some nuts or seeds on your meals, cook with a little olive oil, and don’t shy away from tahini or peanut butter. A drizzle of almond butter over oatmeal or a handful of walnuts in your smoothie can make all the difference.

Are You Getting Enough Fiber?

Ironically, fiber helps keep you full, but if you’re new to plant-based eating, your gut might still be adjusting. If your meals aren’t fiber-rich, you’ll feel hungry quickly. But if you go from zero to a hundred on fiber intake, you might feel bloated instead. It’s all about balance.

Fix it: Focus on whole foods like beans, whole grains, fruits, and veggies. Gradually increase fiber intake if needed, and drink plenty of water to help your digestion keep up.

Don’t Forget Complex Carbs

Low-carb diets have made a lot of people afraid of carbs, but on a plant-based diet, they’re essential for energy and fullness. If you’re skipping carbs, you’re probably feeling sluggish and constantly hungry.

Fix it: Embrace whole grains, sweet potatoes, oats, brown rice, and legumes. These will keep you full and fueled for hours.

For some mouthwatering vegan recipes, check this out!