How to Make More Filling Plant-Based Meals
Have you tried eating plant-based and found yourself feeling hungry?
This is a common as plant-based foods tend to be lower in calories and it takes some intention & knowledge to build plant-based meals that are satiating and meet all your nutritional needs. Luckily, there are a few simple things to do to start making your plant-based meals more filling. You can apply this framework to any eating style if you are working on building healthy + balanced meals.
Fill half your plate with a variety of colorful vegetables. Starting your meals by including a large serving of vegetables is a great way to make sure you’re building a filling and nutrient dense plate. I like to include multiple sources of fruits/vegetables as different varieties contain different nutrients (and it makes for a more exciting meal)
Include a protein source like tofu, chickpeas, or beans. While there are many great plant-based protein sources, it’s important to be intentional about including these foods (beans, chickpeas, tofu, tempeh, plant-based meats, lentils) in all or most of your meals to make sure you are meeting your protein requirements.
Include a carbohydrate source like rice, pasta, or potatoes. Complex carbohydrates like brown rice and whole grain pasta are great options for more filling meals because they contain more fiber & protein.
Add a healthy fat like olive oil or avocado to help with flavor & satiety. You can include a sprinkle of nuts to your meals, cook veggies with avocado oil, or add an olive-oil based dressing to a salad. These kinds of fat provide many health benefits for the body and can make food more enjoyable!
Top with a sprinkle of hemp seeds for a touch of extra nutrients. This last tip is simple but effective and something I do all the time. You can add hemp seeds (chia seeds are also great) to salads, sauteed veggies, avocado toast, smoothie bowls, smoothies, and pretty much anything else. They have a mild taste but are filled with protein, healthy fats, iron, magnesium, zinc, and many other vitamins.
Try building a plant-based meal using these tips and notice how it makes you feel!