Ready to go vegan? Here’s everything you need to know to get started.
Seems like every time you scroll social media, plant-based products, recipes, or news pops up to remind you to eat more plants. Maybe you are already vegan-ish. Or maybe you just like to explore, substituting plant-based items for your favorite non-vegan go-tos. But perhaps, just perhaps, you are sold on the idea of transitioning to a plant-based diet and wondering just how to go vegan. We know! We’ve been there. It can seem a little daunting. But, no worries. We’ve got you! And we’re here to offer some simple steps that will guide you through the process.
Benefits of a Vegan Diet
But first, let’s talk about the benefits of a vegan diet. And yes, vegan and plant-based mean the same thing. However, do be careful when shopping because some companies want to jump in on the plant-based movement even though their products contain animal ingredients. Truly plant-based foods (aka vegan foods) will not contain any animal products at all. That means no meat, eggs, dairy, or honey.
Why are companies so eager to associate their brands with plant-based products? Because the benefits of a vegan diet are amazing! Research has shown that vegan diets may reduce your risk of chronic disease. This includes heart disease, certain cancers, type 2 diabetes, and stroke. In addition, plant-based meal plans may lower blood pressure and cholesterol and aid in maintaining a healthy weight. Plus, all those fruits and veggies are packed with antioxidants, fiber, and loads of powerhouse nutrients that leave your skin, hair, and energy levels at their all-time best. But vegan diets are also great for the planet, conserving water, reducing greenhouse gas emissions, and protecting land that otherwise would be used for animal agriculture. And let’s not forget about all the animals you will be saving by eating broccoli instead of chickens. So, if you’re still interested and want to learn more about how to go vegan, read on.
Can I Meet My Nutritional Needs on a Vegan Diet?
You may be wondering if you can meet your nutritional needs on a vegan diet. The short answer is yes. The longer answer is it depends on if you are following a health-focused diet and getting plenty of calories. There’s a lot of junk food that is 100% plant-based. We’re looking at you, frozen pizza and Oreos! You want to focus your primary calorie intake on whole grains, beans, fruits, and vegetables. Sure, vegan burgers and fries taste great. But they’re not going to give you the nutrition that a zucchini pasta salad will. Especially if you load that pasta salad with cucumber, red pepper, chickpeas, kalamata olives, basil, and more. To meet your nutritional needs, make sure you are consuming a variety of whole foods (not processed) in lots of different colors. And make sure you are eating enough. The body processes plant foods very efficiently. Just eat until you feel satisfied. Oh, and supplement with B12. It’s a vegan must!
Tips to Simplify Your Transition to a Plant-Based Diet
So, if you’re ready to do this, we’ve gathered a few tips on how to go vegan to help make your transition easier. And don’t stress over whether you dip a toe into the shallow end by exploring plant-based milk products or whether you cannonball into the deep end and go vegan overnight. Every vegan everywhere has a different story about how they transitioned to a plant-based diet. The main thing is to surround yourself with tools to help you succeed. The process is a little easier if you have what you need to support yourself in the effort. So, without further ado, here are a few tips from our vegan toolbox to help you transition to a plant-based diet.
1. Vitamins and Supplements
While the goal is to get what you need from the food you eat, a good multivitamin can help support your transition to a plant-based diet. For this, we prefer a nutritional supplement such as Nu Pursuit. Specifically designed to address common vegan deficiencies, it boasts B12, omega-3s, iron, and more. An added benefit is that a quality plant-based supplement such as this will not contain gelatin, an animal product commonly found in non-vegan, capsule-type vitamins.
Additionally, many vitamin supplement brands, like Nu Pursuit, offer subscription plans to make it easier to keep up with your daily routine. Nu Pursuit’s multi is non-GMO, gluten-free, peanut-free, and soy-free. These vitamins come packed with plant-sourced iron, vitamin D, iodine, zinc, selenium, and more. Additionally, they are doctor-approved and third-party tested. So you can transition your diet without worrying about whether you are missing out on needed nutrients.
Use promo code VEGOUT15 for 15% off your purchase (not valid on subscriptions) at NuPursuit.com!
Courtesy of Nu Pursuit
2. Meal Delivery Subscriptions
One of the easiest ways to get started is by signing up for vegan meal delivery subscriptions. These come in two forms—prepared meals and ready-to-assemble kits. If you are short on time or prefer to let others do the cooking for you, then prepared meals are the way to go. This is a great way to take the guesswork out of transitioning to a vegan diet. Many of these meal delivery brands offer organic, whole food, and non-GMO ingredients. You simply select your delivery preferences (how often, how many meals, etc.) and choose from the tasty menus.
But if you are more DIY in the kitchen, then opt for a ready-to-assemble recipe kit subscription. These come with a recipe booklet of your weekly meals and all the ingredients you need to prepare them. With these, there’s no need to wonder if the butter you are using is vegan or how to substitute for mayonnaise. All ingredients are plant-based and ready to go. This also saves you time at the grocery store. Plus, you will learn a few new recipes that you can later try to make on your own.
3. Meat and Dairy Alternatives
Let’s talk about meat and dairy alternatives! This is probably the most popular way to transition to a plant-based diet. These products are abundant on grocery shelves. And they are easy to fit into your current everyday menus. Find everything from “beefy” vegan burgers and vegan breakfast sausages to non-dairy ice cream and plant-based barista milks. Just swap the plant-based version in for your usual non-vegan go-to. A word of advice here: If at first you don’t prefer a taste or flavor, try, try again.
Brands vary in texture, color, taste, and consistency. They also vary in availability by supermarket—some are more readily available than others. So have a little fun with this one! The next time you go shopping, add three meat and dairy alternatives to your shopping cart. Maybe these will be your new favorites. Or maybe you will add three different plant-based items on the next shopping trip. Either way, you are sure to find products that fit your needs.
Courtesy of Beyond Meat
4. Produce Delivery Boxes
A great way to fit in all of those fruits and vegetables you are going to be eating is through a produce delivery box subscription. When you first remove animal products from your plate, you may be surprised how much space is left. Fill that space with plants! Mangoes, pears, lemons, broccoli, chard, carrots, and beets will rock your new plant-based world. Fruits and vegetables are packed with all of the nutrients your body craves. We’re talking vitamins, minerals, macros, and more! These foods have anti-inflammatory effects, protect you from chronic disease, add energy and suppleness, and beyond.
Many produce delivery subscriptions are flexible, allowing you to choose from either a pre-selected box or a build-your-own option. You can also adjust for vacations, set delivery times, and more. Plus, you will often be purchasing directly from the farm, which ensures the ultimate in nutrient-packed veggies and personal service.
5. Vegan Cookbooks
By now, you have a good idea of how to go vegan. You know the benefits of a plant-based diet and how to meet your nutritional needs during the transition. But if you prefer to stay away from processed foods and don’t want to subscribe to meal delivery plans or produce delivery boxes, what exactly do you make for dinner? This is where vegan cookbooks come in!
You can find vegan cookbooks in many forms. And there are collections of recipes for just about any dietary preference. From desserts and mains to salads and apps, these books cover all of your mealtime needs. Explore global cuisines, Southern favorites, coastal noshes, and Northern comfort foods, among others. These recipes make it easy to whip up a drool-worthy meal without stressing over how to make your favorite foods vegan.
Courtesy of Unsplash/Panos Katsigiannis
6. Proper Equipment
Save yourself time and trouble by making sure you have the proper equipment for your cooking needs. Also maybe treat yourself to a few new pieces to make the transition more fun. Want to create specialty coffee drinks at home? Then pick up a frother to feel extra fancy. Or go big and invest in an espresso machine. Are you a smoothie or juice kind of person? You’re going to need a blender for that! Keep it simple or go deluxe. It’s totally up to you.
Beyond the specialty equipment, make sure you have some basics on hand that are specific to cooking with beans, grains, fruits, and vegetables. We’re talking a quality vegetable peeler, mixing bowls, a slow cooker, a good set of knives, various sizes of colanders, and more. From there, and only if you want, you can experiment with air fryers, pressure cookers, plant milk machines, and beyond.
Above all, be kind to yourself while making the transition to a plant-based diet. You will make mistakes. It’s okay. Just jump right back into it at the next meal. Plus, there’s no right or wrong way to do this. Every vegan dish is a win for your health, for the planet, and for the animals.
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