New to veganism? Here are 10 tips I wish I knew sooner

When I went vegan at 35, I did what any former finance analyst would do: I made spreadsheets. I tracked nutrients, calculated protein ratios, and stressed over every meal like I was preparing a quarterly earnings report.

Looking back, I wish someone had told me to relax.

Five years in, I've learned that transitioning to veganism doesn't require perfection or a complete life overhaul overnight. It requires patience, curiosity, and a willingness to learn as you go.

Here are the ten things I wish I'd known from the start.

1. You don't need to replace everything at once

My first week as a vegan, I threw out half my pantry and spent $300 at Whole Foods on specialty items I'd never heard of. Most of them expired before I figured out what to do with them.

Start with what you already know how to cook. That pasta dish you love? Use marinara instead of cream sauce. Your morning oatmeal? It's probably already vegan. You don't need nutritional yeast, aquafaba, or seventeen types of plant milk on day one.

What's one meal you already make that could easily become plant-based?

2. Protein anxiety is real, but mostly unnecessary

I spent my first three months obsessing over protein. I calculated grams at every meal, worried I wasn't getting enough, and ate more protein powder than any human should.

Here's what I learned: if you're eating a variety of whole foods and enough calories, you're probably fine. Beans, lentils, tofu, tempeh, whole grains, nuts, and seeds all contain protein. It adds up faster than you think.

Unless you're training for an ultramarathon (which I do) or have specific medical needs, you likely don't need to stress about hitting exact numbers every single day.

3. Your body needs an adjustment period

Nobody warned me about the bloating. When I suddenly increased my fiber intake from sad desk salads to bean-heavy meals, my digestive system staged a protest.

This is normal and temporary. Your gut bacteria need time to adjust to processing more plant fiber. Drink plenty of water, increase fiber gradually if you can, and give it a few weeks. I promise it gets better.

If you're experiencing digestive changes, remember they're usually a sign your body is adapting, not that veganism doesn't work for you.

4. Meal prep is your secret weapon

I resisted meal prep for months because it felt too rigid, too planned. But the truth? It's the difference between grabbing a nourishing lunch and eating crackers at 3 PM because you're starving and unprepared.

You don't need to prepare every meal for the week. Start small: cook a big batch of grains, roast some vegetables, prep a simple dressing. Having components ready makes throwing together meals infinitely easier.

Sunday afternoons, I spend an hour cooking quinoa, roasting sweet potatoes, and making hummus. That hour saves me from a dozen moment-of-panic decisions during the week.

5. Read ingredients, but don't make yourself crazy

Yes, some surprising things contain animal products. Yes, you'll accidentally eat something non-vegan at some point. When I discovered my favorite bread contained whey four months in, I felt like I'd failed.

But veganism isn't about perfection. It's about doing your reasonable best in a world not designed for us yet. Read labels on things you buy regularly, learn the common hidden ingredients, and then give yourself permission to be human.

If you slip up or miss something, you haven't ruined anything. Tomorrow is a new day.

6. Find your people, online or offline

The loneliness surprised me most. My partner Marcus ate meat, my friends didn't understand, and I felt like I was navigating this alone while everyone else rolled their eyes at restaurant tables.

Connecting with other vegans changed everything. Whether it's an online community, a local meetup, or even just following vegan creators who make you feel less alone, find your people. They'll celebrate your wins, commiserate over your challenges, and remind you why you started.

Who in your life supports this change? And if the answer is nobody yet, where might you find that support?

7. Eating out gets easier with practice

My first vegan restaurant experience involved a lengthy interrogation of our server about every ingredient, followed by a plain salad with oil and vinegar because I was too anxious to ask for modifications.

Now? I confidently ask questions, request substitutions, and advocate for what I need. Most restaurants are happy to accommodate once you get comfortable asking. Ethnic restaurants (Thai, Indian, Ethiopian, Mexican) often have naturally vegan options or easy modifications.

Check menus online before you go. It takes the pressure off and lets you arrive with a plan instead of panic-scanning options while everyone waits.

8. Supplements aren't a sign of failure

I initially viewed taking B12 as admitting veganism was somehow deficient or unnatural. That's ridiculous, and I wasted energy on that guilt.

B12 supplementation is necessary for vegans. It's not a flaw in the diet; it's a reality of modern food production and sanitation. I also take vitamin D (like many non-vegans) and occasionally omega-3s from algae.

Taking care of your nutritional needs isn't cheating. It's responsible.

9. Your reasons might evolve, and that's okay

I went vegan after reading about factory farming. The ethical argument convinced me overnight. But over time, I've also come to care deeply about environmental impacts and how this way of eating makes my body feel.

Some people start for health and later connect with the ethical dimensions. Others begin with environmental concerns. Your entry point doesn't have to be your only reason, and your motivations can grow and shift.

What matters is that you're here, trying, learning.

10. Progress matters more than perfection

This might be the most important thing I've learned. In my corporate days, I approached everything as pass/fail, success or failure. I brought that same all-or-nothing thinking to veganism and it nearly broke me.

Some weeks I meal prep like a champion. Other weeks I eat peanut butter sandwiches three days straight. Some social situations are easy; others are complicated. I've made mistakes, had moments of frustration, and occasionally felt like giving up.

But I'm still here, five years later, because I learned to value progress over perfection. Every plant-based meal matters. Every conscious choice counts.

Final thoughts

If I could go back and talk to myself on day one, I'd tell her to breathe. To trust that she'll figure it out. That she doesn't need to have all the answers right now.

Becoming vegan isn't about executing a perfect plan. It's about showing up, staying curious, and being willing to learn as you go. You'll make mistakes. You'll have awkward moments. You'll probably eat some truly terrible meals while you figure out what you're doing.

And that's all completely normal. Give yourself the grace to be a beginner. The rest will come.