[vc_row][vc_column][vc_column_text]If you‘ve read about all the
benefits of a plant based diet but thought going vegan is a little more than you’re ready for, it’s important to understand that
transitioning to a plant-based diet doesn’t have to be all or nothing. You don’t have to go 100% vegan at once, or even ever, to get many of the benefits of plant-based eating.
If the thought of giving up some of your favorite foods forever has prevented you from eating more plant-based, a gradual shift without giving up those foods you care about most is still a step in the right direction. Slowly working in more plant-based meals and snacks will feel far more doable than suddenly going ‘cold turkey’ on animal products.
Even if you don’t ever go completely vegan, eating less meat and dairy has some major
benefits for your health and
for the planet.
So don’t let the idea of eating plant-based overwhelm you. Instead, start where you are and slowly make more plant-based choices. Perhaps someday you’ll be eating an entirely plant-based diet, or perhaps you’ll always eat
almost entirely vegan.
Here’s how to begin easing into more plant-based eating.
How to Transition to a Plant-Based Diet
Step 1: Take stock of the plant foods you already enjoy
Whether or not you already make an effort to make meatless meals, there are likely many plant-based dishes you already enjoy. Whether it’s
oatmeal at breakfast or
salads at lunch or
pasta at dinner, you probably consume many plant-based foods every day.
Lean into these favorites and create variations, so you have three rather than one
favorite pasta dish, for example. Writing out a
meal plan for the week can help you see how many of your choices are plant-based and offer direction for making more.
Step 2: Give animal products a supporting rather than a starring role
If you’re not ready to entirely forego chicken, fish, eggs, or cheese, just aim to use less of them, making whole grains, fruits and vegetables the star of the meal and using animal products as an accompaniment.
If you’d normally serve a whole chicken breast with rice and a salad, consider making the salad the main event, and topping it with some high-protein grains and beans, and a little bit of chicken if you’re not ready to go completely meatless. Or make your
stir fry with a little bit of chicken and loads of satisfying flavorful
seasonal veggies.
Step 3: Replace animal products where it’s easiest
Innovations in plant-based foods have made it easier than ever to shift to a more plant-based diet. Try some of the new plant-based meat and dairy replacements where you can, whether it’s a veggie-based burger,
tofu in your stir fry or
almond milk on your
breakfast cereal. The options for great tasting
vegan cheeses and
meat alternatives keep expanding as well.
Many soups you love are naturally vegan or can easily be made without animal products. Use a flavorful
vegetable soup base and add whatever vegetables, beans and spices you like to whip up delicious soups, whether it’s
pumpkin or
savory noodle soup.
Not enough time to cook from scratch? Many delicious packaged soups work as well, whether it’s a quick
cup of soup to eat in the office or a
heat-and-eat soup to warm up on the stove or in the microwave.
Even your sweet tooth can be satisfied with vegan indulgences. Dairy-free chocolate is a healthy and delicious way to give in to a chocolate craving. Try these
vegan chocolate chips in your
vegan cookie recipe or get some extra protein with these
no-bake sunflower butter chocolate bars. Or check out the many options for easy homemade
vegan ice cream.
This hemp ice cream has 21 grams of protein per serving!
Step 4: Experiment With new plant-based recipes
Whether you buy easy meat or cheese substitutes or
make them yourself, there are loads of options for tasty, satisfying meals. Try new recipes to transform your favorite comfort foods to plant-based versions, whether it’s a
vegan chili or
shepherd’s pie or a
homemade pizza.
Or build a beautiful
buddha bowl or flavorful
noodle bowl.
Don’t forget dessert! When you’re ready to try baking without butter and eggs, here are some helpful tips for
vegan baking. Enjoy
fudgy brownies, luscious
spiced pear cake or chewy
chocolate chip cookies.
Praise yourself for what you do rather than berate yourself for what you don’t
Whether or not you ever decide to eat entirely vegan, the plant-based meals you do make will help your diet be better for your health and the environment. Rather than fret over the animal products that remain in your diet, congratulate yourself on all the plant-based choices you’re making.
Celebrate yourself with some
chocolatey energy balls or
peppermint chip nice cream!
What about protein and B-12?
The top concern for most people considering a vegan diet is getting enough protein. With all the options for plant-based proteins available, eating enough protein isn’t difficult at all.
Try a delicious bean-based dish like
curried chickpea salad or a
hearty bean soup, add chia and sunflower seeds to your
overnight oats, snack on
almonds or peanut butter toast, top salads with chickpeas or other legumes as well as nuts and seeds, and add
vegan protein powder to your smoothie.
The other consideration when eating an entirely plant-based diet is getting enough vitamin B-12, an essential nutrient found mainly in animal products.
Nutritional yeast is a source of B-12 and adds a yummy cheesy flavor to all kinds of foods.
Here are 16 recipes using this versatile ingredient. Nutritionists generally recommend that vegans take a
B-12 supplement.
Vegan recipes to inspire you
With so many delicious plant-based foods to choose from, where to start? Check out some of the flavorful, nutritious recipes below and find more in our
FREE vegan recipe e-book, Vegan Eats.
Here’s a list of some recipes I came across that looked particularly appealing for you to choose from:
Cashew Cheese Lasagna Roll Ups
Taco Salad with Walnut “Meat”
Vegan Chickpea Soft Tacos
Vegan Wellington with Mushroom Gravy
Creamy Vegan Broccoli Soup
Chickpea Meatballs
Red Thai Curry with Potatoes and Chickpeas
Lentil Spinach Soup
Hearty Nachos with chickpea cheese sauce
Baked Red Lentil Falafel with Lemon Tahini Dipping Sauce
Sunshine Superfood Veggie Soup
Quinoa Stuffed Acorn Squash
Vegan “Cheese” Ball with Cranberries and Pistachios
Vegan Pesto
Vegan Cranberry Bread
No Bake Pumpkin Mousse Tarts
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