A well-planned plant-based diet includes all the nutrients you need! Numerous newcomers to plant-based eating struggle with hunger, yet it’s important to recognize that hunger isn’t a result of adopting a plant-based diet alone. Plant-based diets, rich in fiber, and protein if well planned possess the capacity to leave you feeling content and fulfilled after meals.

To combat hunger and late-night snacking, here are 3 tips that will keep you full and satisfied for hours!

1. Prioritize your protein

Nowadays, plant-based protein-rich food choices are much more accessible in grocery stores and restaurants. Some examples include seitan, soy curls, fava tofu, protein powder, tempeh, and tofu to name a few. Protein plays several important roles in weight loss:

  1. Satiety: Protein is the most satisfying macronutrient. Prioritizing protein in your meals and can help you feel fuller for longer periods, prevent cravings and overeating.
  2. Metabolism Boost: Protein has a high thermic effect, meaning your body burns more calories digesting and metabolizing protein. This can slightly increase your metabolic rate, helping you burn more calories throughout the day.
  3. Preservation of Lean Muscle Mass: When you’re trying to lose weight, you want to lose fat while preserving muscle mass. Adequate protein intake helps support muscle retention during weight loss, ensuring that the weight you’re losing comes primarily from fat stores rather than muscle tissue.
  4. Energy Expenditure: Protein contributes to the maintenance and repair of body tissues, including muscle tissue. Having a strategic exercise regimen, and adding weight training, is crucial for weight loss. Protein provides the building blocks necessary for muscle repair and growth, which can enhance your exercise performance and calorie expenditure.
  5. Blood Sugar Regulation: Consuming protein-rich foods can help stabilize blood sugar levels and prevent spikes and crashes in energy levels. This can reduce cravings for sugary and high-calorie foods, making it easier to stick to your weight loss plan.
  6. Muscle Recovery: Protein is essential for muscle recovery and repair after exercise. Including protein in your post-workout meals or snacks can help speed up recovery time, allowing you to maintain a consistent exercise routine without experiencing excessive muscle soreness or fatigue.

Adding in adequate protein will support weight loss by promoting satiety, revving up your metabolism, preserving lean muscle mass, and allowing you to hit your goals.

2. Plan meals AHEAD of time

Planning your meals ahead of time offers several benefits. Firstly, it allows you to ensure that you’re consuming balanced meals with the right mix of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to support your weight loss goals.

Meal planning can save you time and reduce stress. By knowing what you’re going to eat in advance, you can streamline grocery shopping and meal preparation, freeing up more time for other activities.

Planning meals ahead of time can help you make healthier food choices. When you have a plan in place, you’re less likely to resort to convenience foods or takeout options that may be higher in calories, sugar, and unhealthy fats.

3. Stay hydrated

Research shows that 75% of Americans are chronically dehydrated. Hydration plays a crucial role in weight loss for several reasons:

  1. Appetite: Sometimes thirst can be mistaken for hunger. Staying hydrated can prevent unnecessary snacking or overeating.
  2. Metabolism Boost: Proper hydration is essential for optimal metabolic function. When you’re adequately hydrated, your body can efficiently metabolize stored fat for energy. Dehydration can slow down your metabolism, making weight loss challenging.
  3. Calorie-Free Beverage Option: Water is calorie-free.
  4. Improves Exercise Performance: Staying hydrated is crucial for maintaining energy levels and performance. When you’re properly hydrated, you can work out harder and longer, burning more calories in the process.
  5. Promotes Detoxification: Water helps flush toxins and waste products from the body through urine and sweat. Proper hydration supports kidney function, which is essential for eliminating waste and excess water weight.
  6. Reduces Water Retention: Inadequate hydration can lead to water retention as the body tries to hold onto water in response to dehydration. Drinking enough water helps maintain fluid balance, reducing bloating and water retention.
  7. Facilitates Digestion: Hydration is essential for proper digestion and bowel function. Drinking enough water helps prevent constipation and promotes regularity, which can aid in weight management.


  1. Nielsen LV, Kristensen MD, Klingenberg L, et al. Protein from Meat or Vegetable Sources in Meals Matched for Fiber Content has Similar Effects on Subjective Appetite Sensations and Energy Intake-A Randomized Acute Cross-Over Meal Test Study. Nutrients. 2018;10(1):96. Published 2018 Jan 16. doi:10.3390/nu10010096. Accessed on August 18,2021. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793324/
  2. Taylor K, Jones EB. Adult Dehydration. [Updated 2021 May 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Accessed on August 19, 2021. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555956/
  3. Centers for Disease Control and Prevention. Get the Facts: Drinking Water and Intake. Updated December 3, 2020. Accessed on August 19, 2021. Available from : https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html
  4. Gordon B. How much water do you need. Academy of Nutrition and Dietetics. Accessed on August 19, 2021. Available from:  https://www.eatright.org/food/nutrition/healthy-eating/how-much-water-do-you-need
  5. Clark MJ, Slavin JL. The effect of fiber on satiety and food intake: a systematic review. J Am Coll Nutr. 2013;32(3):200-211. doi:10.1080/07315724.2013.791194. Accessed on August 21, 2021. Available from:https://pubmed.ncbi.nlm.nih.gov/23885994/

Carol Aguirre MS, RD/LDN