how do vegans stay full

How Do Vegans Stay Full: Top 10 Tips

Are you wondering how do vegans stay full or how to feel full on a vegan diet? Well, I’m glad that you asked that because here are 10 tips to help you stay full on a vegan diet.

Say goodbye to ‘hangry’ days and less than adequate meals because it’s time to structure your meals according to what foods have the most to offer. Instead of throwing together random vegan meals that serve little purpose to your body in the long run.

So, put down that salad. No, I mean it! Because right now, the salad needs to be banished from your mind.

It’s time to stop focusing on what we have been told is healthy and start focusing on what is actually satisfying! Eating plenty of green leafy things is all well and good. But at the end of the day, you’re going to be left hungry and unsatisfied because greens are rarely very filling.

If there’s one thing that I believe and would happily shout from the rooftops. It is that food should be enjoyable. Food should be a treat.

I never have and never will believe in force-feeding yourself because a certain kind of food is healthy. First look at it to see if it is satisfying and filling then look to see if it is healthy. Because healthy doesn’t always cut it if it isn’t bringing you joy or satisfaction.

So, keep reading to find out how to start eating a filling and satisfying plant-based diet.

How Do Vegans Stay Full

We have all heard it before, right? That never-ending joke that revolves around a plant-based diet. How no one believes that any of the food is filling or that it even tastes good.

Well, I’m going to blow someone’s mind because food is food. It isn’t the food that is unsatisfying it is how it is prepared. I promise you that an unseasoned steak is going to be just as appealing as a plate full of raw broccoli for dinner.

That being said, it is a common issue for people to be hungry when switching to a vegan diet. Vegetables make up the bulk of a vegan diet, and they are all water-based, which can be less satisfying. And if you don’t know any better, you might still be eating regular portions, which is a big mistake for vegans but a very common one.

Number one rule when eating plant-based foods. Eat more, eat more, eat more! Don’t skimp on the portion sizes. Remember, vegan foods are often lighter and lower in calories, so you need to bulk up those portions in order to feel full and satisfied.

Don’t just sit down to a veggie platter or a warm salad. You have to incorporate more filling foods into every meal to balance it out and create a substantial dish. This is the only way that you will be able to enjoy a fulfilling vegan diet.

1. Eat Larger Portions

As I mentioned above, vegans have to start getting used to eating larger portions if they want to know how to feel full on a vegan diet.

A vegan diet is naturally lighter and has far fewer calories than an animal product-filled diet has. This allows you to eat much larger portions while still eating the same amount of calories. This is part of the reason why people are able to lose weight on a vegan diet.

When eating a plant-based diet, you will need to ignore portion sizes and learn your own portion sizes. This will come to you over time as you figure out how much food you need to eat in order to stay full throughout the day.

2. Eat Enough Carbohydrates

Another important thing to remember about veganism is that you can’t follow traditional diet rules. Such as the ones about limiting carbohydrates. You need these starchy foods to help you stay full and satisfied after meals.

Of course, it isn’t healthy to eat these types of food in excess, but you will still need to include them in your diet. A vegan diet needs to have a substantial portion of carbs at every meal in order to create a balanced and satisfying dish.

Try including at least one healthy carbohydrate option with each meal to help you stay full for longer.

3. Don’t Rush Through Meals

This is a tip that applies to everyone, not just vegans alone. And that tip is to slow down mealtime and to avoid scarfing down your food.

This is a bad habit that many of us have from a lack of time to eat. But it is important to take your time when eating as this helps to let your body know that it is getting full.

If you eat too fast, you will walk away still feeling hungry because you ate faster than your body could process. This not only leads to feeling hungry after eating, but it leads to overeating as well.

4. Get Enough Fiber in Your Diet

If you want to know how do vegans stay full, a large part of the secret is getting enough fiber in your diet.

Not only is fiber an important food element to our digestive tract, but it helps you to feel fuller for longer periods of time. This is important when you eat a plant-based diet that is naturally low in calories.

Getting plenty of fiber in your diet will help you to walk away from each meal feeling full and ready to wait until your next meal without getting hungry beforehand.

how do vegans stay full

5. Don’t Forget About Protein

Not only is it important on a vegan diet to replace meat-based protein with plant-based protein. It is important to do so because protein plays a large part in helping you to feel full after eating a meal.

Without protein, your body will quickly use up the carbohydrates and calories that you just ate, and your energy will crash. Protein is a slow-burning type of fuel that will keep you going until your next meal.

If you want to know how to feel full on a vegan diet, you have to prioritize plane-based sources of protein!

6. Eat Vegan Fats

We have all been told a thousand times just how bad fat is for us. It clogs arteries and makes us gain weight. But the important thing to realize is that not all fats are bad. In fact, many plant-based sources of fat are good for you.

Our body needs fat in our diet in order to function properly, and we need to be eating fat to feel more satisfied with our meals. Fat can also help you to feel hungry less often as it adds calories to your low-calorie diet.

7. Eat More Regularly

Not only do you need to start eating larger meals on a plant-based diet, but you might also need to eat more regularly.

If you can’t seem to eat enough at meal times, you may need to break up your meals into six smaller meals instead of three large ones. Or simply start to eat small snacks in between meals to keep your energy levels up.

This is a great way to stay full on a vegan diet without having to stuff yourself at each mealtime.

8. Stay Hydrated

This might seem like a strange tip when it comes to how do vegans stay full but it really does work!

If you are eating enough and eating frequently but still feel hungry, you might be dehydrated. Not only that but staying hydrated can help you to feel fuller for longer.

Sometimes if you are not in tune with your body, you can be confusing signals. Such as mistaking thirst for hunger. Try to drink plenty of water regularly throughout the day to avoid this problem.

9. Eat a Variety of Foods

Another excellent way to stay full on a vegan diet is to eat a diet that is full of variety and options.

The more variety you have, the more nutrients you are going to be eating. Making it much less likely that you are missing something important in your diet.

Variety also leads to greater satisfaction and will leave you feeling much less inclined to overeat or go searching for more food when you don’t really need it.

Related: Vegan Food List for Beginners

10. Try Drinking Smoothies

Another great alternative to simply eating more is to start drinking smoothies.

Smoothies help you to eat more while not having to actually eat anything. You can fit several servings of veggies and fruits into a smoothie instead of having to sit down and eat something.

They can be taken on the go and make a delicious sweet snack to sip on throughout the day. 

How Do Vegans Stay Full: Best Filling Foods

You may be feeling a bit lost when it comes to food and that’s very understandable. Plant-based food completely dismantles the average plate that was given to us as we were growing up. That traditional vegetable, starch, meat combo

Why are you always hungry on a plant-based diet? Well, it’s because you haven’t reinvented what your meals look like. It’s time to get creative and give that traditional dinner plate a serious makeover because vegans eat by a whole new set of rules.

Here are a few of the most filing types of vegan foods that you should be eating if you want to know how to feel full on a vegan diet.


Potatoes are one of the most cost-effective and tasty options that you have on a plant-based diet. Now I might be biased because potatoes are one of my favorite vegetables. But I have yet to meet someone who doesn’t like them.

They are packed full of vitamins and minerals. Many of which can be preserved during cooking by leaving the skin on the potato. They are primarily made up of carbs those wonderful things that help to keep you feeling full and satisfied.

Recently potatoes have gotten a bad reputation because they are primarily made up of carbs. But people forget that many sources of carbs are actually good. Potatoes have almost no fat!

And though potatoes are quite low in protein it has been shown that the quality of protein is actually higher than some legumes.


Grains are another food group that seems to have been getting a bad reputation the last few years. But entire cultures have survived off of mainly grains and nothing else for centuries, so are they really that bad?

When we talk about grains, we are talking about a huge variety. Such as rice, oats, corn, wheat, barley, buckwheat, millet, and quinoa. There is such a wonderful variety that you would never tire of adding grains into your diet with these options!

Grains are all very well known for containing high amounts of vitamins, antioxidants, and minerals. Many grains are also high in protein which is something to keep in mind. Not just because of the absence of meat in your diet. But also because protein helps you to feel fuller after eating. This is a good tip when it comes to how do vegans stay full.

Fiber is another element of grains that is very important for a healthy diet. It helps the GI tract to run smoothly, as well as help you to feel full and satisfied after eating.


Now I’ll admit that I didn’t really want to include beans in this list. I mean who hasn’t heard people talk about the need to eat beans on a plant-based diet? But I decided to add them in any way.

Like grains, there is a wide variety of beans to choose from, such as garbanzo beans, black beans, navy beans, and pinto beans just to name a few.

Beans are high in minerals and protein, as many of you probably know. They are also high in carbs and fiber, which as we talked about before, is important for a well-rounded diet.

Beans are incredibly nutrient-dense foods, which makes them optimal options for a diet mainly based on water-rich foods such as vegetables.


Avocados are going to be your best friend, believe me! They are not only tasty and mild enough to be added to a variety of dishes, but they are very nutritious as well.

They contribute a rich number of vitamins and minerals as well as monosaturated fat, which is a very heart-healthy fat. One of the best fats that you can eat.

The fat in avocado can even help the body to better absorb fat-soluble vitamins like K, D, E, and A.

The rich amount of good fats in avocado can help to keep you fuller and feeling more satisfied with your meals. Avocado can be added to nearly every meal in order to enjoy their health benefits and the healthy fats that we could all use a little more of.


Adding fruit like bananas to this list makes it seem a bit like the oddball of the group but believe me, this food deserves to be here.

Bananas are one of the most nutrient-dense fruits that you can choose from. They are full of healthy fiber, which helps to keep your digestive tract running as it should. Also helping you to stay fuller between and after meals.

They are also full of good carbs, vitamins, and minerals such as potassium! 

How Do Vegans Stay Full Conclusion

Where you wondering why am I always hungry on a plant-based diet or how do vegans stay full? Well, I hope that this article has helped at least a little to answer that question.

Whether you eat a plant-based diet for health or moral reasons, there is no reason why you should ever be left feeling hungry or unsatisfied with your food.

Remember, food is supposed to be enjoyable! So, enjoy it and eat what you like just with a little more thought.

Let me know in the comments what you do to stay full on a vegan diet. Do you eat more snacks, drink smoothies, or eat more fats and carbohydrates? What is your favorite vegan meal to eat to feel full and satisfied?

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