Transitioning to a vegan lifestyle can seem daunting, but like many things in life, thinking about making a change is probably a lot scarier than actually doing it. There are so many benefits to switching to a vegan diet. Whether you’re doing it for your health, the planet, the animals, or all of the above, we’re here to support you with some tips for your new plant-powered journey. 

1. Start With an Open Mind

When you first adopt a vegan diet, chances are you’re going to be thinking about all the things you think you’re giving up. But a vegan diet isn’t restrictive; it’s a wonderful way to try new foods and flavors. It also provides the opportunity to learn innovative tricks and techniques in the kitchen that you never knew before. Don’t be afraid to experiment and make mistakes; that’s how a good cook becomes a great chef! And remember, no one is forcing you to give anything up, you can go back to eating whatever you want at any old time. It’s you that made this choice, and it’s a good one.  

2. Eat the Rainbow

Regardless of what diet you follow, you should always eat an array of healthy foods to ensure your body gets all the nutrients it needs. “Eating the rainbow” means consuming a variety of fruits and veggies filled with nutrients, minerals, and phytochemicals your body needs to be healthy. 

Blueberries contain anthocyanins which are believed to aid in preventing diabetes, inflammation, and obesity. Pink grapefruit and red tomatoes have lycopene, a powerful antioxidant that keeps blood pressure and cholesterol down. The Vitamin A in orange sweet potatoes not only keeps your skin looking pretty, it also helps your skin maintain a strong barrier against external bacteria and viruses. Leafy greens can help your body fight against free radicals, while brown mushrooms (or any color really!) pack a multitude of health benefits from improving brain function to supporting a healthy gut biome. The list goes on and on. 

So “eat the rainbow” and watch as your body benefits from a diet rich in colorful foods! 

3. Choose Whole Grains 

Whole grains, with their endosperm, germ, and bran intact, are rich in iron and B-vitamins. Refined grains, such as white breads and pasta, have these nutrients stripped in processing. Swapping out refined grains for whole grains such as brown rice or quinoa will add more vital minerals and nutrients to your diet.  

When you first take meat off your plate, chances are your brain might tell your body that you’re not full. Whole grains contain high amounts of fiber which increase satiety levels, that feeling of fullness at the end of a meal. So if you’re concerned that a meal without steak or chicken might leave you wanting more, try adding whole grains to see if you feel a bit more satisfied. 

Cook a large batch of grains at the start of the week. When you’re wondering what to make, grain bowls can be a fast and straightforward meal and having the grains ready to go cuts down on prep time. Hippie bowl, power bowl, Buddha bowl…grain bowls have countless names and the internet abounds with delicious and easy recipes for you to choose from. Just pile some plant-based protein and veggies on your grain of choice, drizzle with a delicious sauce, and enjoy! 

Not sure which grains to try? Read our post “11 Types of Grains You Should Know About” to learn about different grains and how to cook with them.

4. Know Where to Get Your Protein 

“But where do you get your protein?” is without a doubt going to be the question you are most often asked. You might even be wondering that question yourself. Contrary to popular belief, there are plenty of non-meat options out there containing loads of protein. Protein deficiencies among vegans are uncommon, especially for those following a healthy, well-planned diet.

Tofu and tempeh are both made from soybeans which are considered a whole source of protein. This means they give your body all the essential amino acids it needs. There are various ways to use both tofu and tempeh, from burgers to soups to pasta. Tempeh has a characteristic nutty flavor, while tofu doesn’t have much taste on its own but easily absorbs marinades and sauces. Tofu is versatile and can make creamy sauces, tangy cheeses, and even delicious desserts! To learn more about three common proteins used in vegan cooking, read our post “Tempeh, Tofu, Seitan…Does it Matter Which One You Eat?” 

With 18 grams of protein per cooked cup, lentils are a protein powerhouse. Like whole grains, they can be used as the base of a bowl or try them in a Bolognese for a delicious Italian dinner. Nutritional yeast, a deactivated strain of Saccharomyces cerevisiae yeast, can be found in powder or flakes at most grocery stores. It has a cheesy flavor, making it popular in tofu scrambles, cheesy sauces, or sprinkled on top of popcorn. Just half an ounce of this complete source of plant protein provides 8 grams of protein, and fortified nutritional yeast also has the bonus of B12, an essential nutrient that keeps blood and nerve cells healthy and happy. 

Ancient grains, like spelt and teff, have 10-11 grams of protein per cooked cup, while just a half cup of dry oats provides around 5 grams of protein. Nuts and seeds and products derived from both are also excellent protein sources. Blanching and roasting may damage nutrients, so it’s best to get the raw ones whenever possible. Also, try opting for natural butter to avoid excess oil, sugar, and salt added to many popular brands. 

Many vegetables are good sources of protein as well. Broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussel sprouts contain 4-5 grams of protein per cooked cup. Think you don’t like Brussel sprouts? Try our recipe for creamy mashed Brussels sprouts topped with crispy tofu and see if it changes your mind! 

5. Pump Up Your Iron

When you think about dietary sources of iron, most likely the image that comes to mind is of red meat. But don’t worry, plant-based foods contain iron too! 

There are two types of iron; heme and non-heme. Heme iron is found in red meat and is typically absorbed at a higher rate than non-heme iron found in plant-based foods. This results in vegans needing to consume twice as much dietary iron as meat-eaters to absorb an adequate amount each day. This might sound worrying, but there are plenty of good sources of non-heme iron out there. Dark leafy greens and dried beans are some of the best plant-based sources of iron. Button and oyster mushrooms are particularly rich in iron, and fresh olives contain around 3.3 mg of iron per 3.5 ounces. Um…did someone say pizza?? 

Potatoes, particularly their skins, are also a great source of iron. So don’t peel your potatoes before making mashed potatoes, and leave the skin on when you’re making a batch of fries.

To help your body absorb iron, avoid mixing iron-rich foods with foods containing calcium which can inhibit absorption. Instead, look to pair these foods with other foods containing Vitamin C. For example, leafy green salads topped with a citrus vinaigrette or a bowl of iron-rich lentils cooked with fresh thyme. 

6. Educate Yourself

This might all sound a bit overwhelming, but the wonderful thing with the world today is that you have a tremendous amount of information available to you. Jump online and read about different plant-based foods and the nutrients they contain, learn what vitamins and minerals are most important on a vegan diet, and soon pairing specific foods for optimal health benefits will become like second nature. 

Apart from knowing how to maintain a healthy diet, another reason to educate yourself is to understand why you’ve chosen to adopt a vegan diet. From the beginning, it’s a good idea to learn all of all the numerous benefits that come from eliminating meat, eggs and dairy. Some excellent documentaries to watch are “The Game Changers”, “PLANTSTRONG”, “Forks Over Knives” and “Eat to Live”. You can also read our blog post “The Health Benefits of a Vegan Diet”. Gathering as much information as you can will allow you to identify why eating this way is important to you and once you’ve determined that, it will be easier to maintain this lifestyle change. 

7. Start Slow

Don’t feel like you have to do a complete one-eighty with your diet which might leave you reeling and feeling a bit overwhelmed. Transition slowly. Rather than just throwing your butter away, it’s okay to use it up before replacing it with a vegan substitute. Keep doing this with the food in your fridge and pantry until gradually everything in your kitchen that isn’t plant-based is gone. 

Try veganizing some favorite meals and simply sub in extra veggies for the meat or use plant-based ground “beef”.  Cook a large batch of grains, roast some veggies, and makes sauces ahead of time that you can use in several meals throughout the week. It’s common to feel like you need to find a brand-new vegan recipe for every meal, but this might lead you to feeling overwhelmed and then dropping the diet. Stick to what you know; it will get easier and then you can start branching out and making new dishes and even trying to make more things homemade. 

When you feel ready, there are amazing recipes and cooking courses (like Veecoco!) and videos to watch to inspire your cooking.

8. Meal Plan

No matter what diet you follow, meal planning is so important. Not only does it help keep you from grabbing extra stuff at the grocery store that can lead you to spend a lot more money than you wanted, it also takes the guesswork out of what you’re going to eat. Planning is crucial when making a significant change in how you eat. 

In the beginning, it’s a good idea to plan out what you’re going to eat in a week, from breakfast to dinner to snacks. Not only will this help you to create a budget-friendly shopping list, it will also be easier to keep track of the foods you like and don’t like. 

9. Go Easy on Yourself

Don’t be afraid of “failure”. Whether it’s accidentally eating something non-vegan or making the slow transition from your current diet to veganism, be gentle with yourself. Even experienced vegans can make mistakes reading labels or assuming a product that’s been vegan in the past is still vegan. We all make mistakes and making them when transitioning to a new diet doesn’t mean you have to give up. It’s all just part of learning as you go. 

You Got This!

You’ve chosen a wonderful time to start a vegan diet. New plant-based foods are hitting the market shelves regularly, more and more vegan restaurants are opening, and many existing restaurants are introducing plant-based menus. Even fast-food chains are creating vegan versions of their well-known foods for those days when you want a junk food fix. Gone are the days when a vegan diet was restrictive, the booming vegan market means you’ve got new products and recipes to discover all the time. 

Check out our cooking courses to learn tips and tricks and get inspired with new vegan recipes from around the world. You’re starting an incredible culinary journey that we know you’re going to love. You got this!!