Home » Blog » Vegetarian Fatigue: How To Stop Feeling Tired on a Plant-Based Diet

Vegetarian Fatigue: How To Stop Feeling Tired on a Plant-Based Diet

Tired of being tired as a new vegetarian? Unlock the energy potential of your plant-based meals with this simple guide!

Many new vegetarians hit a wall on their plant-based journey where fatigue starts creeping in, which leaves you wondering if ditching meat was the right call.

If that’s where you find yourself, please know that that tired, sluggish feeling doesn’t have to stick around!

In this post, we’re diving into the simple, practical steps you can take to feel energized and vibrant while staying true to your plant-based lifestyle. From balancing your meals to sneaky nutrient gaps you might not even know about, we’ll cover exactly what you need to tweak so you can stop dragging through the day and start thriving on your vegetarian diet.

Let’s get you feeling amazing again—without any vegetarian diet fatigue!

Why Do You Feel So Tired?

Feeling drained and sluggish on a vegetarian diet can be incredibly frustrating. You started this journey to feel healthier and more energized, but instead, you’re barely making it through the day.

Maybe you hit snooze way too many times in the morning because you’re just so tired, or by mid-afternoon, you’re in desperate need of a nap to function. Even activities you used to enjoy—like working out, socializing, or just tackling your to-do list—start feeling like a monumental effort.

If you’re nodding along, trust me, you’re not imagining things, and you’re definitely not alone. Fatigue can be a sneaky issue when transitioning to a plant-based lifestyle, but it’s totally fixable.

The problem often boils down to a few common culprits: you might not be getting enough of the right nutrients, your meals might not be balanced, or maybe you’re eating too little overall.

And while it’s easy to get discouraged, there’s no need to abandon your vegetarian goals. These energy dips don’t mean a plant-based diet isn’t for you—it just means there’s a learning curve.

You’re not alone in this, and I’ve got solutions to help you feel like yourself again—actually, even better!

Problem: You’re Eating Too Many Processed Foods

When you first make the shift to a vegetarian diet, it’s easy to rely on convenience foods like vegan burgers, faux chicken nuggets, or other processed meat substitutes. While these products can be helpful for transitioning, they’re often loaded with additives, sodium, and refined carbs—all of which can drain your energy over time.

Instead of delivering steady fuel, these foods can cause blood sugar spikes and crashes, leaving you sluggish and unmotivated. Over time, relying on processed foods can also lead to nutrient deficiencies that contribute to vegetarian fatigue.

Solution: Eat More Whole Foods

To combat this, focus on incorporating more whole, nutrient-dense foods into your meals. Fresh fruits and vegetables, whole grains, legumes, nuts, and seeds are packed with the vitamins, minerals, and fiber your body needs to sustain energy.

For example, swap out packaged vegan snacks for a handful of almonds and dried fruit, or replace frozen faux meats with homemade bean burgers.

By choosing foods closer to their natural state, you’ll provide your body with the steady energy it craves.

A whole-food vegetarian meal without processed meats that can make you feel tired.

Problem: Your Meals Aren’t Balanced

One of the most common reasons for new vegetarian diet fatigue is a lack of balance in meals.

Without meat as a central protein source, some people rely heavily on carbs and forget to include enough healthy fats and plant-based proteins. This imbalance can lead to quick energy dips, leaving you tired and hungry soon after eating.

Solution: Build Balanced Meals

To keep your energy levels stable, aim to include all three macronutrients in every meal: carbohydrates, protein, and healthy fats.

For example, a balanced meal might include a quinoa salad (carbs + protein) with roasted vegetables (carbs) and a tahini dressing (healthy fats). Another option is a whole-grain wrap filled with black beans, avocado, and a mix of fresh veggies.

Remember, protein sources like lentils, tofu, and chickpeas are key to staying energized on a plant-based diet. Add a drizzle of olive oil or a sprinkle of nuts to round out your meals with healthy fats.

Learn more about building a balanced vegetarian meal.

A vegetarian man eating a healthy, balanced meal.

Problem: You’re Missing Key Vitamins and Nutrients

Vegetarian fatigue can often be traced back to nutrient deficiencies. While a plant-based diet is full of healthy options, it’s possible to miss out on certain vitamins and minerals if you’re not intentional about your food choices.

Some of the most common culprits include iron, vitamin B12, omega-3 fatty acids, and zinc. Without these nutrients, your body may struggle to produce energy effectively, leading to persistent tiredness.

Solution: Address Nutrient Gaps

Here’s how to tackle the most common deficiencies:

  • Iron: Essential for oxygen transport, low iron levels can leave you feeling weak and fatigued. Include plant-based iron sources like lentils, spinach, fortified cereals, and pumpkin seeds. Pair these with vitamin C-rich foods like bell peppers or oranges to enhance absorption.
  • Vitamin B12: This vitamin is critical for energy production, but it’s not naturally found in plant-based foods. Look for fortified plant milks, nutritional yeast, or take a high-quality supplement.
  • Omega-3 Fatty Acids: Important for brain health and energy, omega-3s can be found in chia seeds, flaxseeds, walnuts, and algae oil supplements.
  • Zinc: This mineral supports immune function and metabolism. Add chickpeas, cashews, sunflower seeds, and whole grains to your diet to ensure you’re getting enough.

If you’re experiencing fatigue, consider tracking your food intake for a week or two using a tracking app, like Cronometer, to see if you’re missing nutrients. If you see that you are, you can add more food sources to make up for the deficiency or consider supplementing.

Taking a multivitamin on your vegetarian diet is a good way to make up for nutrition gaps without having to overthink it. Learn more about getting proper nutrition on a vegetarian diet.

A plate of veggie with supplements on the plate. Fatigue can be caused by nutrient deficiency.

Problem: Your Blood Sugar Levels Are All Over the Place

Blood sugar swings are a hidden culprit behind vegetarian diet fatigue. Eating refined carbs or sugary snacks can cause a quick spike in blood sugar, followed by a sharp crash that leaves you feeling drained.

If your meals are carb-heavy without enough protein or fat, this rollercoaster effect can keep you stuck in a cycle of energy highs and lows.

Solution: Stabilize Your Blood Sugar Levels

To avoid these energy crashes, focus on meals and snacks that provide a steady release of energy. Pair carbohydrates with protein or healthy fats to slow digestion and maintain stable blood sugar levels. For example, enjoy an apple with almond butter, or pair whole-grain crackers with hummus.

Choose complex carbs like oats, quinoa, and sweet potatoes instead of refined grains. Reducing sugary snacks and drinks can also make a big difference in how you feel throughout the day.

Whole foods like sweet potatoes and quinoa can help stabilize blood sugar so you don't have an energy crash.

Problem: Your Gut Health Is Out of Balance

Switching to a plant-based diet often means a significant increase in fiber, which can be great for your overall health but tough on your digestive system at first.

Bloating, irregularity, and other digestive issues can leave you feeling sluggish and uncomfortable, especially if your gut microbiome hasn’t adjusted yet. Poor gut health can also impact nutrient absorption, which directly affects energy levels.

Solution: Support Your Gut Health

Start by gradually increasing your fiber intake to give your digestive system time to adapt. I always recommend easing in as the best strategy to starting your vegetarian diet for this reason.

Incorporate fermented foods like kimchi, sauerkraut, and plant-based yogurt to introduce probiotics that support a healthy gut microbiome.

Prebiotic-rich foods like bananas, garlic, and asparagus can also help feed good bacteria in your gut.

Finally, make sure you’re staying hydrated to help fiber move through your system more easily.

Over time, these steps can help improve digestion and boost your energy.

A woman eating vegetarian kimchi which stimulates a healthy gut biome to make you feel more energized.

Problem: You’re Not Eating Enough Calories

It’s surprisingly easy to unintentionally under-eat on a plant-based diet, especially if you’re not familiar with calorie-dense vegetarian foods. Eating too few calories can leave your body struggling to meet its energy demands, leading to persistent fatigue.

Signs of undereating include constant hunger, irritability, and feeling weak or tired throughout the day.

Solution: Add Calorie-Dense Foods

To make sure you’re eating enough, include calorie-dense plant-based foods in your meals.

Avocados, nuts, seeds, nut butters, dried fruits, and whole grains are excellent options. For example, top your oatmeal with a spoonful of almond butter and a handful of walnuts, or add sliced avocado to your lunchtime sandwich.

Eating enough is crucial to beating vegetarian fatigue and keeping your energy levels high.

A handful of nuts which can be a healthy source of calories on a vegetarian diet.

Problem: You’re Exercising Too Much Without Enough Protein

Exercising regularly is great for your health, but if you’re not getting enough protein to support recovery, it can leave you feeling drained and achy. This is especially true on a vegetarian diet, where protein sources might not be as obvious.

Overtraining without adequate nutrition can exacerbate vegetarian diet fatigue and make it harder for your body to rebuild and repair after workouts.

Solution: Prioritize Protein for Recovery

To fuel your workouts and recovery, make sure you’re eating enough high-quality plant-based proteins. Incorporate foods like tofu, tempeh, lentils, quinoa, edamame, and black beans into your meals.

Post-workout snacks are especially important—try a smoothie with plant-based protein powder, almond milk, and a banana, or a handful of roasted chickpeas.

Balancing your exercise routine with proper nutrition will help you feel stronger and more energized throughout the day.

Learn more about easy ways to get protein on your vegetarian diet.

A woman drinking a protein-packed smoothie after a workout to help her maintain energy levels.

Bonus Tips for Beating Vegetarian Fatigue

If you’ve addressed the major issues above but are still feeling tired, here are some extra strategies to boost your energy:

  • Stay Hydrated: Dehydration is a common but overlooked cause of fatigue. Aim to drink plenty of water throughout the day. Herbal teas or infused water can also help if plain water feels boring.
  • Eat Regularly: Skipping meals or going too long without eating can lead to energy dips. Aim to eat small, balanced meals or snacks every 3-4 hours.
  • Manage Stress: Chronic stress can drain your energy. Try incorporating mindfulness practices, yoga, or light exercise to help reduce stress and boost your overall well-being. If you need a place to start, I love the Down Dog app!
A vegetarian man relaxing to help reduce stress and maintain energy.

Feeling Energized on a Vegetarian Diet Is Possible!

Vegetarian fatigue is a common issue, but it doesn’t have to be a permanent one. By addressing problems like imbalanced meals, nutrient deficiencies, and blood sugar swings, you can start feeling more energized on your plant-based diet.

Small tweaks like eating more whole foods, supporting your gut health, and including calorie-dense options can make a world of difference. Try these solutions, and don’t forget to give your body time to adjust to your new eating habits.

You’ve got this!

XO – Bailee

If you want to save this post for later, pin it with one of the images below! 🙂