How to Go Plant-Based: An Easy Guide For Beginners
The other week I was deep in conversation with my group of ladies from my church.
We were all experiencing similar struggles in pursuing a healthy lifestyle, and when Melody told us how her doctor recommended that she switch to a plant-based diet, I immediately lit up with excitement.
Being vegan and vegetarian for five years myself, I offered to help her with the transition.
Pam suggested I write a blog post about it.
At first, I shrugged it off. Without googling it, I knew that there had to be millions of online articles on how to go plant-based, but Pam insisted that I write it because then she wouldn’t have to spend a bunch of time researching and she’d trust the source of the information (aka me!).
And so, here we are. A beginner’s guide to going plant based.
I want to preface this by saying that I am not a nutritionist, doctor, or any sort of health professional, and this information is all based on my own experiences, as well as knowledge gained over the years by learning from people who work in the health and wellness industry.
What worked for me might not work for you, everyone is different and the truth that most vegans/vegetarians won’t tell you is that a plant-based diet isn’t ideal for everyone. And that’s okay! I highly recommend trying it for a month and see how you feel.
I also suggest seeing a naturopathic doctor, functional medicine doctor, or nutritionist to determine if a plant-based diet is best for you and your body.
Let’s start by going over the range of plant-based diet types, because there are small differences that separate them, and that people oftentimes get confused.
Flexitarian – mostly plant-based, with the occasional consumption of meat and seafood
Vegetarian – no meat or seafood, but other animal products such as dairy, eggs, and honey are eaten
Vegan – no animal products whatsoever, including dairy, eggs, honey and the more obscure things such as gelatin and brown sugar.
Raw Vegan – no animal products, and foods fully raw or cooked to no higher than *** degrees.
Fruitarian – you basically just live off fruit. This is real. People do this.
There are variations within each diet too, such as eating eggs, but not dairy, and vise versa.
Benefits of Being Plant-Based
Within 30 days of being vegan, I noticed several changes taking place within my body. My skin got clearer, I was less bloated, my digestion improved, and I had more energy.
Another random, but awesome benefit I attribute to eating plant based is my youthful appearance. As soon as I turned 25 (I had been vegan for a year at that point), people started mistaking my age anywhere from three to seven years younger than I was. It still happens, even five years later.
There is a plethora of health benefits that come from being plant based such as: lower blood pressure, weight loss, and decreased risk of health issues later in life.
The more I got into the vegan lifestyle and the more research I did, I found countless stories from people claiming that switching to a vegan or vegetarian diet cured them of their heart disease, diabetes, and thyroid problems! Sounds crazy, but it’s true.
Eating plant-based can heal you from disease, illness, and all the negative effects from eating meat that you thought were normal. It wasn’t until I started eating this way did I realize how awful I had felt before. Switching to a vegan diet didn’t feel restrictive, it set me free.
Identify Your Diet Type
Every person is different and the reason there are so many diet outs there is because each person is unique. What works for one person might not work for another, and while I’m a huge advocate for the plant-based living, I’m not going to tell you that eating plant-based is the only way to eat or the healthiest way to eat.
You might start out on one track and end up going with another but having a starting point will help with the transition period, because you’ll know exactly what you’ll be eating.
Many people start out as vegetarian, then eventually go vegan because it’s a more gradual process than just cutting all animal-products out all at once.
Transition
Once you decide on your diet type, you can decide on how you want to transition.
Do you want to start off with meatless Mondays, will you start cutting out each food group gradually over the course of several weeks, or do you want to go cold-turkey on all animal products?
Those are just a few examples of how to transition. Think about what will work best for you. Everyone is different. Some people like to ease into it, others like to go all in.
When I decided to go vegan, I gradually transitioned over the course of about 3 weeks. I cut out meat the first week, seafood the second, eggs the third, and dairy the fourth.
This worked well for me. I was able to transition into a vegan diet without feeling overwhelmed or frustrated.
Build Your Grocery List
The next step is building your grocery list. If you have no idea where to begin, don’t worry.
Being plant-based, doesn’t mean you have to survive off just fruits and vegetables. My diet has consisted of multiple protein sources, lots of complex carbs, healthy fats, complemented by all the vitamin-rich fruits and veggies.
There’s the notion that being plant-based is very restrictive, and I’m asked all the time, “What do you eat?” when in reality, there’s sooo many foods that you can eat.
I’ve compiled my must-have essentials that have helped me thrive on a vegan diet over the years.
Protein – soy products such as tofu, tempeh, and edamame. Protein powder. Legumes such as lentils and beans. Nuts and seeds. Eggs if you’re going vegetarian. Vegan meats are a thing too, but they are still processed foods, which doesn’t make them the healthiest option, but they are great comfort food.
Carbs – rice, potatoes, legumes, legume pasta, regular pasta, other gluten-free grains such quinoa, farrow and amaranth.
Fats – avocado, nuts, olive oil, coconut oil
Fruits & Veggies – all of them! Personally, I always have berries, apples, bananas, dates, avocado, spinach, kale, collards, broccoli, bell peppers, and zucchini on hand.
Condiments & Extras – vegan mayo, Sriracha/hot sauce, tahini, coconut aminos, white balsamic vinegar
A Note on Soy (& Protein)
For me, I found that a high protein, high carb, low fat diet works best for me personally, but this will be different for every person.
The idea that you can’t get enough protein on a vegan diet is misinformed. In reality, Americans eat more than 3x the necessary amount of protein per day.
We don’t need that much protein and there are so many ways to get protein on a plant-based diet. At one point during my time as a vegan I was eating around 100 grams of plant-based proteins a day.
It is important to note that soy was my main source of protein. Soy has always been one of those controversial foods, and for a long time, I didn’t feel any of the negative affects associated with soy.
However, when I decided to get off of hormonal birth control after taking it over a decade, my body underwent several changes, and I started to notice chronic inflammation in my joints, poor digestion, and acne.
I got tested and found out that I’m actually allergic to soy, and after doing more research, I believe that the birth control was masking the symptoms associated with soy. It was then that I started eating eggs in place of soy to ensure I was still consuming the amount of protein that worked for my body.
I say all this because soy can be a high inflammatory food for some people (like me), but there are also many people I know who love soy and don’t experience any of the symptoms I did.
Try it out and see how you feel. If it doesn’t work for you, try increasing your legumes intake or eating eggs.
Here’s an example of what my daily meals looked like on a vegan diet with an emphasis on high protein and high carb:
Breakfast: pea protein in a smoothie, oatmeal with hemp, chia, and flax seeds – Total Protein: 30 grams
Lunch: lentil pasta – Total Protein: 25 grams
Dinner: tempeh with rice and broccoli or a Mexican-style bowl with beans and rice and veggies – Total Protein: 16 grams
Other protein add-ons throughout the day: nut butter, powdered peanut butter, protein-flax milk, in addition to the few grams of protein in each of my meals that carbs carry. Brought me to between 90 and 100 grams of protein each day.
A Note on Supplementing B12, Omegas, (and other vitamins)
Something important to note about eating plant-based is that you’ll have to supplement your intake of B12.
B12 is a nutrient that produces DNA, creates red blood cells, and helps with nerve function. It’s very important to the functionality of your body as a whole.
Unfortunately, it’s only found in animal products such as meat and eggs, so unless you take a B12 supplement, you run the risk of becoming deficient in it.
Other important nutrients such as Omega3’s and Omega6’s – which are found in fish/fish oil supplement – can be found in hemp, chia, and flax seeds. I like to put a tablespoon of each in my oatmeal in the mornings. There are also plant-based supplements available too, although I haven’t tried those personally.
In my personal experience, all other essential vitamins and minerals can be found in plant-based sources, but you might need to supplement certain ones. Getting your blood tested after being on a plant-based diet for six months is great way to see if you’re deficient in anything.
Look at the Labels
Once you start going grocery shopping, get in the habit of looking at the labels on everything that is packaged/premade.
If you are no longer eating dairy, be aware that there is milk is soooo many things. It’s completely unnecessary and annoying, when there are other companies that have figured out how to create the same food with dairy-free alternatives like almond milk, soy milk, or oat milk.
Milk is common the more obvious foods like sweets and baked goods, but it can be in chips, crackers, and even condiments.
Eggs are another common thing in baked goods and crackers, so be aware of that too.
Other random ingredients like fish sauce, gelatin and honey are also ingredients to look out for. Fish sauce will be in condiments, soups, and lots of Asian foods. Gelatin is in most sour candies.
The good news? There are alternatives for all of these foods, or plant-based options that have simply omitted them altogether. You can also find a vegan recipe for practically any dish on the internet these days. Keep reading to view my favorite recipes.
Start Fueling Your Body with Delicious Plant Foods!
Now that you’ve figured out what you’re eating, how you’re going to transition, and have gone shopping for groceries, it’s time to create meals that will nourish your body and your soul.
When I first started on my vegan journey, I had no idea where to start. So naturally, I went on YouTube and blindly followed my favorite raw vegan YouTuber, not realizing that I wasn’t eating enough food or getting the nutrients I needed.
As time went on, I started experimenting with different types of dishes, and figured out what I liked. I also hired a personal trainer, and she taught me all about fueling my body in a healthy way.
Now there are several blogs and YouTube channels I use to find a variety of delicious recipes that keep me satisfied from week to week. Below are my recommendations for my favorite blogs, my go-to recipes, as well as my favorite brands!
High Carb Hannah is my favorite vegan blogger and YouTuber. She lost over 70 pounds on a plant-based diet, and while her videos/recipes are often labeled as “weight loss,” there is an emphasis on whole foods, creating sauces from scratch, and very balanced meals.
Don’t be fooled, this content isn’t diet culture. Her recipes have never made me feel like I was restricting myself and instead make me feel satiated and healthy. Her “what I eat in a day” videos always make me inspired to cook, and she seems like a super chill and down to earth woman. (Don’t mind me, just fangirling over here.)
Hannah’s recipes are by far the easiest, and that’s one of the main reasons I love her content. Her instant pot recipes are my go-to; I usually make one every week.
Peppermint Patty Vegan Chocolate Truffles
Minimalist Baker is all about ease and simplicity. Her recipes “always fall into one of three categories: 10 ingredients or less, 1 bowl, or 30 minutes or less to prepare.” She isn’t exclusively plant-based, but the majority of her dishes are.
Saucy Portobello Butternut Squash Tacos
Chocolate Chip Oatmeal Cookie Pancakes
Quinoa & Vegetable Stuffed Portobello Mushrooms
Oh She Glows is another favorite. Angela’s recipes and blog have similar style to Minimalist Baker, although she is fully plant-based and I would rate the difficulty of Oh She Glow’s dishes a bit higher. She was the first vegan blog I stumbled upon and the recipes listed below are some of my all-time faves, which I still make regularly.
One Bowl Jumbo Chocolate Chunk Cookies (hands down the best vegan cookie recipe out there! seriously obsessed with these.)
Instant Pot Cauliflower & Butternut Thai Curry
Liv B is a newer addition to the list, but man does this girl know how to cook! Her dishes are unique, creative, and more on the gourmet side. Liv’s recipes are the most advanced, but the extra time and effort required is worth it. Her Asian dishes are some of my faves out of all the Asian recipes I’ve attempted to make (and I’ve tried a lot).
Coconut Red Curry Noodles with Bok Choy & Crispy Cauliflower
Spicy Rice Noodles with Crispy Tofu
It Doesn’t Taste Like Chicken is another blog that’s packed with super easy meals. These meals take very little time, are perfect for beginners, but are still creative enough that you won’t be bored. I will say her recipes can be heavier on the soy and wheat, but they are perfect if you’re craving comfort food!
Sweet Korean Lentils (one of my go-to’s)
Six Vegan Sisters, last but certainly not least. Six Vegan Sisters is just that. A vegan blog run by six sisters with a focus on sweets. These treats and comfort food are crowd pleasers at any event. Their recipes are on the more processed side, usually combining an array of prepackaged ingredients to create some seriously indulgent eats. I always go to their site when I want comfort food, or when I’m need in of a killer appetizer for a holiday party. Try not to drool when scrolling, I dare you.
Vegan Artichoke Dip with Garlic Knots
Bite Sized Pumpkin Spice Chocolate Chip Cookies
Sticky Orange Tofu (Their method of cooking tofu is my favorite, because it gets really crispy. I use it whenever I’m making a dish that calls for tofu.)
Other Noteworthy Recipes
Raw Vegan Raspberry Chocolate Brownies
Sweet & Spicy Crispy Cauliflower
Healthier Vegan Cauliflower Mac N Cheese
Brands
Listed below are my recommendations for premade options such as meat and dairy alternatives. While it’s so cool that there are so many options these days, keep in mind that just because it’s vegan/plant-based, doesn’t mean it’s healthy.
Everything listed below is highly processed, and I don’t encourage anyone to eat high amounts of any of the products. I say make something from scratch or use soy or seitan for a more natural meat substitute.
But if you’re really missing certain foods like meat and dairy, this list will save you the hassle of spending time and money on trying all the different brands, only to realize that a lot of them taste like shit (I’m looking at you, Daiya).
Meat Alternatives:
Beyond Meat and Impossible are the most realistic meat-tasting, which kind of freaks me out, but they do the trick. If you’re just transitioning, these probably won’t taste like meat to you. The longer I’ve gone without meat/dairy, the more these alternatives taste like what I remember them to taste like, which is pretty wild.
Field Roast sausages. I love these. They are less processed and made mostly of vegetables, although they do have gluten in them, which is a negative for me. I love frying these in a pan and eating them with pasta.
Gardein. These frozen products are great for when you’re craving comfort food and don’t want to do any cooking. I ate the meatballs and chicken tenders pretty often when I first went vegan. Again, they are pretty processed, and I now only eat these as a rare treat.
Tofu. Extra firm tofu works best for cooking. A lot of recipes don’t mention this, but make sure you press the tofu before using it in a recipe. There are loads of blog posts online how to do this, but I like to press mine for a couple hours minimum. Tofu is high in protein.
Tempeh was one of my favorites when I was eating soy. If you don’t know what tempeh is, it’s basically fermented soybean which has been formed into a slender rectangle shape. I liked to cut mine up and fry it in a pan with some coconut aminos and smoky seasoning, for a bacon-like taste. Tempeh is also high in protein.
Seitan is another high protein option that is widely used in plant-based restaurants for its uncanny meat-like texture. Vital wheat gluten is the main ingredient, so I generally avoid this because it tends to hurt my stomach. Lots of plant-based friends love this stuff though.
Protein Powder isn’t really a meat alternative, but it’s an easy way to get more protein. I’ve tried a lot of pea and soy based protein powders, and my favorite brand is Orgain. It doesn’t have the chalky texture like some powders have, it has great flavor, and is made from legumes not soy. You can get it for cheap at Costco, but it’s also available at several grocery stores too.
Dairy Alternatives
Miyokos is hands down the best vegan dairy brand out there. It’s pricey but sooo worth it. Everything is made from cashews and is minimally processed. I love their cheese hunks and their butter.
Violife is another good brand. Their cheddar shreds work great in cooking because they actually melt. Some vegan cheeses don’t melt. And they taste like cardboard. (Ahem, Daiya.) Violife has a good flavor.
Simple Truth Almond milk and Malibu Mylk Oat Milk are my favorites for non-dairy milk.
SO Delicious Coconut Yogurt
Other Plant-Based Staples You Need
Legume pasta: I like Banza, Pow, and Modern Table brands best. These pastas are a great way to get both protein and carbs, and they’re gluten free!
Nutritional Yeast: the secret to making anything taste cheesy. Also a good source of protein and vitamins.
Coconut Aminos: I discovered this as an alternative to soy sauce years ago and it tastes so much better! I use it in dressings and in all Asian dishes
Tahini: ground sesame seed butter, great for making dressings. My go-to simple dressing is tahini, coconut aminos, and white balsamic vinegar. Salty, sweet, and tangy.
