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So yes, "eat slowly" by chewing every mouthful thoroughly
That's has been my problem, and I don't know how I developed the habit of eating so quickly. But now I make a conscious effort to thoroughly chew and enjoy each mouthful.
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I usually make a smoothie at morning, I drink half right away and I drink another half when I come back home. My smoothie is waiting for me in the fridge.
Also, usually home made foods are hard to make just for one and just for one meal. When you buy vegetables etc. they are so big and you have so many sorts that you get lot of food to your fridge and freezer and it is fast to warm them up later.
Also some home made fruit-peanut-bars etc. are handy quick snacks.
Now if you are into raw vegan diet or something then I have no knowledge.
Viscosity of oatmeal or cereal appears to be a key player in promoting fullness, so my next question was naturally about what determines differences in viscosity.
“Viscosity is generated by the particular fiber in oatmeal, which is called β-glucan,” said Rebello, who is a research dietitian. “The fiber is affected by the manner in which it is processed.”
Ready-to-eat oat-based cereals, instant oatmeal and old-fashioned oatmeal are processed differently, which can lead their β-glucan to have a different structure and result in a different viscosity.
So if you find yourself feeling satisfied until lunch after a bowl of instant oatmeal, now you’ll know why.
I eat subs and soup when I want a quick bite to eat. I sometimes eat Lentils and bread, as I'm trying to EASE into be vegan, but its hard.
When people make vegan meals it looks like it takes 30-40 minutes per meal.
Entirely not the case with me! I'm over 60, an adrenal fatigue sufferer with sleepin problems still on the mend, who became a vegan only 1 1/2 yrs. after 5 weeks of being a lacto-vegetarian. The first thing I noticed is that cooking or prepping a lot of my meals took a LOT less time than the meat-centered ones (except maybe for fish which cooks quickly). I was really delighted because there are quite a few days when I don't feel like cooking at all, so, from the start, "batch cooking" became a must for me. As long as I had cooked beans and rice in the freezer I could build a nutritious meal in a few minutes. On the good days I'd spend a while chopping veggies for stirfry or "fried rice" and I'd eat them with rice noodles or brown or white rice. On those good days I could chop a ton of veggies and not mind it at all, once I used 14 veggies (counting onions and garlic) in a stirfry, but then cooking them was done in 5 min.
On a few lazy days I've used frozen veggies or canned beans to complete a meal. A little chopping is also required when having my vegan tacos, and at first I also used a few more veggies than I do now. Now shredded lettuce and carrot, chopped avocados and tomatoes over warmed corn tortillas spread with fat-free refried beans or hummus and then topped with some salsa is enough and at most takes me 10 min. to prepare and I feel full for hours. And speaking of lazy, the other day I watched several videos of "cheaplazyvegan" who has 10 and 5 min. meals and I tried her pasta in pumpkin sauce from the 10 min. ones (with a bit of skepticism) and it was better than I'd expected. I just added broccoli to the mast at the end of cooking to make the meal more "complete".
I had believed I was hypoglicemic (diagnosed over 30 years ago) which was my greatest excuse to not even try a vegetarian diet because I'd learned I "needed" animal protein at every meal and carbs were the "enemy". But I learned the hard way that was dead wrong. When I began to change my diet, mainly due to constant indigestion, I went one meal at a time and to my utter shock I was often MORE satisfied than before and slept better. I'd actually accidentally discovered that years earlier when all I could eat late one night was a salad with no "protein" and slept better than I had been. Joel Furhman calls most cases of hypoglycemia "toxic hunger" and when I first heard that like 5-6 years ago I was incensed but then had to "eat humble pie". Then I felt pretty angry at having been lied to for so long. I could've been a happy vegan long ago. Yes, happy because I got instantly cured from the tendency to be depressed in varying degrees almost all the time, which I'd suffered from during most of my adult life.
Since I had no idea of how to make tasty nutritionally complete meals, at first I spent a lot of time looking at vegan recipes online and "what I ate today" videos on YouTube. I soon got the hang of it though and settled for several favorite easy go-to meals. And although I make some tasty lentil burgers at home I often buy a type or 2 sold at Aldi. I also buy Gardein's beefless ground and make Latin "picadillo", chili with beans or mix with bottled spaghetti sauce. I also buy their "meatballs", love them with spaghetti sauce with the wider rice vermicelli sold at Asian stores (I'm gluten intolerant, possibly celiac). Recently I got bored with the same foods and that's what led me back to YT, there are TONS of recipes and ideas there to suit every taste and budget.
Oatmeal has never really satisfied me for long though, most of the time I eat it when I want to go back to sleep, it seems to help me get sleepy fast, so I guess it depends on the person. But because of my irregular hours I'm not hung up on having "breakfast foods" after I get up, I just eat whatever I feel like or have on hand, same at any other meal.
So, like a job? Oh no, more like a fun adventure or a comfy routine, depending on the day. But I do confess that before I took the plunge I too thought it was a lot more work and complicated too. You did the right thing in coming here and asking because that kind of thinking comes from the huge lack of information most of us had about vegetarian and vegan diets.
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