The Protein Sweet Spot (for Vegans): Why You’re Still Hungry—and How to Fix It Without Dieting Harder

You’ve read the posts. You’ve tried the tips. You “eat healthy,” drink your water, even move your body.
So why are you still hungry all afternoon… and snacking your way through 4–8pm?

Here’s the reframe: lasting change doesn’t start with willpower. It starts with clarity—about what your body needs.

One key piece most women are missing? Enough protein for their body and their season of life. Not bodybuilder protein. Not a gallon of shakes. Just enough.

What is the “Protein Sweet Spot”?

Your protein sweet spot = the amount that keeps you satisfied, steady in energy, and not hunting for snacks. For most adults, a smart starting range is:

• 1.2–1.6 g protein per kg of ideal body weight
  • Aim closer to 1.6 g/kg in menopause and later life.
  • If you feel truly satisfied at ~1.4 g/kg, you don’t have to push higher.

Example: if your ideal body weight is ~65 kg → your daily range is 78–104 g.
You might feel great around 90 g. That’s your sweet spot.

Why protein matters more than you think (hello, Protein Leverage)

There’s a concept called protein leverage: your body will keep nudging you to eat until it gets the amino acids it needs. If meals are light on protein, you’ll feel “mysteriously” hungry—even with plenty of calories.
Result: constant nibbling, sugar cravings, and that “never quite full” feeling.

This isn’t a willpower problem. It’s a signalling problem.

Signs you may be under-eating protein (especially common on vegan diets done in a rush)

• You’re full… but still want something sweet right after meals
• Hair thinning / more shedding than usual
• Energy dips and “wired-tired” afternoons
• Brittle nails, dry skin
• Sore after workouts for days, or plateaus in strength
• More intense menopause symptoms (hot flashes, sleep disturbances, appetite swings)
• Brain fog, low motivation, low mood
• Frequent grazing/difficulty feeling properly satisfied

Important: these are signals, not diagnoses. If something feels off, loop in your healthcare provider for labs and a full check.

“But I’m vegan… can I actually hit those numbers?”

Absolutely. The trick is planning balanced, satisfying plates—without turning food into a math exam.

Aim for this rhythm

• 2–3 main meals with 25–40 g protein each
• 0–2 snacks with 10–20 g protein (only if you need them)

Vegan protein building blocks (mix & match)

• Tofu/Tempeh/Edamame
• Seitan (if you do gluten)
• Lentils/Beans/Chickpeas (pressure-cooked or well-soaked for easier digestion)
• High-protein grains (quinoa, amaranth, buckwheat)
• Soy yogurt, fortified plant milks
• Hummus + whole-grain pita (adds up)
• Nuts/Seeds (hemp, pumpkin, chia) + their butters
• Vegan protein powders (convenience tool, not a must)

What this looks like in real meals

Power bowl: 150 g baked tofu + ¾ cup quinoa + big salad + tahini lemon dressing

Tempeh stir-fry: 120–150 g tempeh + mixed veggies + ¾–1 cup rice + peanut-lime sauce

Lentil bolognese: 1–1½ cups lentil ragu over whole-grain pasta + side salad

Big breakfast: soy yogurt parfait + hemp/chia + berries + nut butter; or tofu scramble + avocado + sourdough

Snack ideas: edamame cup, seitan slices + mustard, soy yogurt + granola, smoothie with 20–30 g protein

“Can I eat too much protein?”

You can overshoot your calories chasing huge protein targets, and you can crowd out fiber, fruits, and vegetables if protein takes over your plate. That’s why finding your sweet spot matters more than “as much as possible.”

Think: protein for satiety, plants for fiber & micronutrients, carbs for energy, fats for hormones & satisfaction.

Protein, cravings, and your nervous system

If your days feel like back-to-back fire drills, your body is not just hungry—it’s stressed.
Balanced protein helps steady appetite, but cravings also respond to:

• Regular meals (no “accidental fasting” until 2pm)
• Actual satisfaction at meals (add flavor, fats, texture—don’t white-knuckle bland food)
• Enough carbohydrates to fuel your brain and training
• Sleep, light, and movement to regulate cortisol and dopamine

Protein is powerful. It’s not the whole picture.

How to find your protein sweet spot (without obsessing)

Want clarity without the overwhelm?

Introducing Nourish at Your Pace (Consultation + Meal Plan Package)

For when you want an expert-backed strategy and a meal plan you can implement at your own speed—without bland food, endless tracking, or “all-or-nothing” rules.

What’s inside:

• In-depth analysis of your current diet, lifestyle, and health concerns
• Personalized recommendations based on likely deficiencies & imbalances
• A custom vegan meal plan balanced for macro/micronutrients (your protein sweet spot included)
• A concise PDF action guide toward one key goal (e.g., fewer cravings, better energy, hair/skin support)
• 60-minute consultation to connect the dots and tailor the plan to your real life

Result: You leave with clarity—exactly what to do, why it matters, and how to implement at your pace.

👉 Ready to stop guessing and feel genuinely satisfied after meals?
Book your Nourish at Your Pace package