Are you considering switching to a plant-based diet ,but worried about feeling hungry all the time? I hear you! As someone who's been transitioning to a more plant-based diet for a few months, I know firsthand that it's possible to stay full and satisfied without relying on animal-based foods products.

Here are a few of my top tips for staying full on a plant-based diet:

1. Incorporate protein-rich foods into your meals: Protein is essential for feeling full and satisfied, and plant-based sources of protein are plentiful! Think beans, lentils, tofu, tempeh, nuts, and seeds. Incorporate these into your meals to help keep hunger at bay. Eventually you will find you feel full and more energized with plant sources of protein rather than animal sources of protein.
2. Load up on veggies: Vegetables are packed with fiber, which helps keep you feeling full for longer. Plus, they are a low-calorie food, so you can eat a large volume of them without worrying about overdoing it. Fiber has so many benefits for our gut microbiome as well!
3. Don't skimp on healthy fats: Healthy fats, such as those found in avocado, nuts, and seeds, can help keep you feeling full and satisfied. Plus, they're essential for overall health, reducing inflammation and reducing risk of chronic disease.
4. Stay hydrated: Sometimes, we mistake thirst for hunger. Make sure you're drinking plenty of water throughout the day to stay hydrated and stave off hunger pangs. Studies recommend about 3.7 liters per day for men and 2.7 liters per day for women. However, this can vary based on factors like activity and climate level.
5. Plan ahead: It can be tempting to reach for processed, high-calorie snacks when hunger strikes. Plan ahead by packing healthy, plant-based snacks like sliced veggies, fruit, or hummus to keep you feeling full and satisfied throughout the day.

Here is one of my favorite plant-based snacks that hits the spot when I’m feeling hungry, and it’s not quite meal time:

Oatmeal Energy Balls

Ingredients:

• 1 cup rolled oats
• 1/2 cup peanut butter
• 1/3 cup honey or maple syrup
• 1/2 cup chocolate chips (can use dairy free chips too)
• 1 tsp vanilla extract

Instructions:

• In a large mixing bowl, combine rolled oats, peanut butter, honey or maple syrup, chocolate chips, and vanilla extract.
• Mix all ingredients together.
• Using your hands, form the mixture into small balls (about 1 inch in diameter).
• Place the balls on a baking sheet lined with parchment paper.
• Refrigerate the balls for at least 30 minutes before serving.
• Enjoy as a healthy snack on-the-go and toddler approved!

Remember, everyone's body is different, so it may take some trial and error to find the right balance of plant-based foods that work for you. Don't be afraid to experiment and listen to your body's cues!

Here's to feeling full and nourished on a plant-based diet.

Remember, #dosomethingdaily for yourself to make steps towards a healthier and more-fulfilled you.

In health,

Shani Esparaz M.D.

Double Board-Certified Ophthalmologist, Lifestyle Medicine Specialist, Health & Wellness Coach