Size Matters

Yes, size matters.

Portions on your plate, that is.

You may be wondering, “If I eat nothing but plants, how am I going to stay full?” Whether you are thinking about going plant-based or have already started practicing a plant-forward lifestyle, it is important to satisfy your hunger by properly fueling yourself!

Because a whole food plant-based way of eating is more nutrient dense than calorically dense (meaning, you eat many nutrient rich plant foods with lower amounts of calories per serving), it is normal to feel hungry more frequently than non-plant-based eaters.  

Here’s the good news – eat more! The most common challenge we see is that people “new” to plant-based eating do not eat enough calories throughout the day. 

Fill your plate!

Whole grains (quinoa, farro, millet, brown rice), leafy greens, potatoes (any and all), veggies, beans, tofu or tempeh. Pasta? Yes, choose whole wheat pasta, chickpea or lentil pasta, remember to make the veggies the star of the dish versus the pasta as it is considered processed.

Snacking is a great way to stay full! Incorporate snacks between meals. These snacks allow you to meet your calorie needs as well as manage your hunger between meals.

Do not skip meals!

Plan out your meals to make sure you are getting enough good quality vegan meals and snacks- rich in fiber and protein, throughout the day.

Fiber keeps you feeling full, so be sure to eat fiber-rich food at all meals and snacks. For example – a bag of chips is not nearly as filling as eating a baked potato. The baked potato is much more filling because it contains more fiber and protein.Trust me, I know that the struggle is real when making a transition.

Eat a serving of protein (½-¾ cup) with each meal to keep you feeling full such as 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. Focus on whole foods that are minimally processed- whole grains, fruits, vegetables, beans, legumes, nuts, seeds, starchy vegetables, lentils… and the list goes on!

Make sure your portion sizes are big enough to satisfy you. Listen to your body! Eat until you’re about 80% full, or about an 8 on a hunger scale from 1-10; 10 being stuffed and 1 being starving. Become familiar with hunger and fullness cues versus food cravings.

Are you hungry or thirsty? 

Drink enough water throughout the day and monitor your hunger cues. Is it more water that you need? Try drinking a glass or two and reevaluate your hunger levels. Not into water, not everyone is. Try an herbal tea such as peppermint or a seltzer, making sure it does not contain sugar.

Lastly, take your time when eating. When you eat too quickly, your body does not have enough time to signal to your brain that you are full. Slow down your eating pace and practice mindfulness. Think about how these healing foods are nourishing your body and health.

Looking for more ways to eat plant-based or plant forward and need ideas? Consider trying our plant-based prepared meals, bites and bars or hummus.