6 Tips If You Feel Low Energy on a Vegan Diet
Do you keep asking yourself “how do I get energy on a vegan diet?” When the clock hits 3pm, do you go searching for a caffeinated pick-me-up? A cup of coffee, a spot of tea, or a chocolate bar?
Perhaps it’s time for something different – filling your meals with plant-based foods that will fight fatigue and give you a natural, non-caffeinated source of energy. With that in mind, we’ve pulled together the top tips for getting energy from plant-based foods.
TIP ONE: EMBRACE COLOR
To boost energy on a vegan diet, it’s important to diversify your plate. Eating a range of colorful fruit and veggies will ensure that your body has just what it needs.
Different foods provide different vitamins, minerals, and nutrients – each which work together to provide your body with fuel as well as maximizing the absorption and release of energy.
TIP TWO: CONSIDER NUTRIENT DEFICIENCIES
Even when you’re eating a broad spectrum of healthy veggies and fruits, there are certain vitamins and minerals you might be missing out on that can cause lower energy.
If you feel low energy as a vegan, you might be lacking the following:
- Vitamin B12 (fortified plant milks, other fortified plant-based products, and supplements)
- Omega–3 DHA (seaweed, algae, and supplements)
- Omega-3 ALA (chia seeds, flaxseeds, hemp seeds, supplements)
- Iodine (seaweed, sea vegetables, kale, green beans, strawberries, spring greens, and supplements)
- Vitamin D (sunshine, mushrooms, fortified foods, and supplements)
TIP THREE: GET YOUR PROTEIN
While protein isn’t particularly hard to get on a plant-based diet, some people don’t think it’s important unless they’re a workout fanatic. However, to put it in perspective, around 50 grams of protein per day is recommended for a sedentary 130-pound woman.
On top of that, protein-packed foods provide longer-term energy. It’s a great idea to fill your plate (and cup) with these, especially if you workout. Pair them with veggies for a balanced meal!
- Plant Protein Shakes
- Tofu + Tempeh
- Edamame
- Lentils
- Beans + Chickpeas
TIP FOUR: START WITH CARBS
Carbohydrates get a bad rap – but they really are what your body uses for energy on a vegan diet (and any diet). Start your day off with complex carbohydrates (not the simple carbs found in white flour and sugar).
Complex carbs can be found in a variety of foods to give your body long-term energy, rather than the ups and downs associated with simple carbohydrates. For example, a bowl of hearty oatmeal topped with fiber-rich berries.
Here are a few more complex carbs:
- Whole grains (oats, quinoa, millet, spelt, barley, and more)
- Fruit + Vegetables
- Lentils + Beans
- Sweet Potatoes
TIP FIVE: FRUIT, NOT COFFEE
If you feel low energy and want to reach for a cup of java, grab a piece of fruit instead. The natural sugars will give you a bit of a boost, but will also provide essential vitamins (such as vitamin C) that will help you sustain your energy levels for longer.
To keep sugar low, opt for low-sugar fruits like apples or berries.
TIP SIX: TRY ORGANIC
Food grown in organic soil, without the use of harsh fertilizers or pesticides, have a richer nutrient profile than non-organic alternatives.
With the range of organic food available at even local grocery stores, there’s no reason not to add some organic plant-based foods to your plate in order to boost your energy levels.
TIP SEVEN: FIND FIBER
High fiber diets help to improve energy by slowing down digestion. When your digestion is slowed, your body receives more consistent energy. This leads to level blood sugar levels, rather than the ups and downs associated with low-fiber diets.
Beans, whole grains, brown rice, nuts, and green veggies are great sources of fiber, try to include at least one with every meal.
TIP EIGHT: SMOOTHIES!
When you’re in a hurry but need an energizing pick-me-up, a plant-based smoothie can do the trick. Here is a delicious strawberry smoothie to get your energy levels up:
- ½ cup strawberries
- 1 banana
- 1 scoop Strawberry Plant-Protein Powder
- One cup of plant-based milk (or water)
Add the ingredients and blend thoroughly. Feel free to add some cinnamon, vanilla, or other spices for a bit of flavor and extra nutrients. Enjoy your energy-filled day full of healthy, plant-based foods!
