5 Tips for Making a Vegan Meal Feel Filling and Satisfying (2024)

FAQs

5 Tips for Making a Vegan Meal Feel Filling and Satisfying? ›

Brown rice or quinoa

Preferably red, black or brown quinoa - or brown rice - are great ingredients to add to a meal to help you feel satisfied, and full longer.

Brown rice or quinoa

Preferably red, black or brown quinoa - or brown rice - are great ingredients to add to a meal to help you feel satisfied, and full longer.

Eat a protein serving with each meal to keep you feeling full. Great vegan and vegetarian protein sources are beans, tofu, tempeh, nuts, quinoa, lentils, whole grains, and starchy vegetables. As long as you focus on whole foods (rich in nutrients) and avoid processed foods and oils, it will be hard to overeat.

Healthful foods that are high in protein, fiber, or both tend to be filling. Rich sources of protein for vegans include foods such as soybeans, pulses, and some nuts and seeds. Oats, vegetables, nuts, seeds, legumes, and fruit are all good sources of fiber.

I highly recommend having a mixture of grains, protein, and vegetables — it provides a great balance not only with flavor/bulk but also texture. Grains and legumes help keep the meal filling while the vegetables bring everything together.

As fiber has been linked with improved gut-brain signaling, we hypothesized that a single plant-based (vegetarian and vegan) compared to an animal-based (animal flesh) meal, would induce higher satiety, higher mood and less stress.

Although plant-based foods don't always have the same amount of calories as their meat counterparts, rest assured that going meatless can—and should—be as filling, energizing, and nutritious as an omnivorous diet.

Following a vegetarian diet doesn't mean settling for unsatisfying meals. To feel more full while following a vegetarian diet, try incorporating more fiber and whole grains into your meals. Incorporating nuts, seeds, and beans into your diet can help you to feel more satisfied.

High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories.

Gordon Ramsay is famously averse to vegan food – but it turns out the celebrity chef has been keeping a closely guarded secret for many years. Opening up to competitors on the US Masterchef: Back to Win series, Ramsay admitted that despite his public disdain of vegan food throughout his career, he actually loves it.

What makes a balanced vegan meal? ›

Healthy eating as a vegan

base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible) have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options) eat some beans, pulses and other proteins.

You could start by removing meat or dairy one day a week and go from there. Or you could try changing one meal at a time, having vegan breakfasts during your first week, adding a vegan lunch during week two and so on.

The brain uses the amino acid tryptophan to produce serotonin, a neurotransmitter largely responsible for feelings of happiness and well-being. Plant-based sources of tryptophan include leafy greens, sunflower seeds, watercress, soybeans, pumpkin seeds, mushrooms, broccoli, and peas.

So if you're looking to build muscle on a vegan diet, make sure your meals are loaded with high-protein options like seitan (made from wheat gluten), tofu, lentils, and beans (chickpeas are great). These foods are low in fat and high in fiber—and they don't contain any cholesterol!

Protein. Foods rich in lean protein like fish and poultry are not only low in fat and calories, but the body takes longer to break them down, so you feel full for longer. Quick Tip: Whether you choose meat, fish, poultry or low-fat dairy, include lean protein in every meal and snack.