A Beginner’s Vegan Diet Guide

According to the nine million or so # veganlife posts on Instagram, it may seem as if everyone has hopped on the vegan bandwagon and you are the only one who has remained on the meat-eating side of the fence. However, according to a Gallup survey conducted in 2018, just three percent of Americans consider themselves to be full-fledged vegans, a figure that has been stable since 2012. Putting numbers aside, it’s possible that those herbivorous eaters are onto something. According to research, following a vegan diet has many health benefits, ranging from reducing the chance of acquiring diabetes and heart disease to supporting a healthy gut and immune system.

Follow this vegan diet plan for beginners to ease into plant-based eating and increase your chances of sticking with it.

According to the nine million+ # veganlife posts on Instagram, you may be the only meat-eater left. According to a 2018 Gallup poll, only 3% of Americans consider themselves fully vegan.

Despite the numbers, the herbivores may have a point. Veganism has been shown to have numerous health benefits, ranging from lowering the risk of diabetes and heart disease to improving gut and immune system health.

So, if those benefits have enticed you to try the vegan diet, check out this beginner’s guide. It will not only help you plan nutritious and delicious vegan meals, but it will also teach you how to maintain a meat-free diet even if you currently eat a lot of chicken and cheese.

Beginner’s Vegan Diet

Before you try to convert your omnivorous lifestyle to a vegan one, you should understand what a vegan diet is. Vegetarians eat only plant-based foods such as fruits and vegetables, as well as whole grains, nuts and seeds. Vegans avoid all animal products, including meat, fish, eggs, and dairy. Vegans avoid animal-derived ingredients like gelatin and honey. Now that you know the basics, let’s get started.

Ease into a vegan diet.

It’s a cliche, but “slow and steady wins the race” when it comes to giving up animal products. “Veganism, like Rome, takes time,” says Springer. The veganism of someone who consumes a lot of animal products is unlikely, and if it occurs, it is unlikely to last.

Beginners should gradually increase their intake of plant-based foods, building up from there. For starters, try a few Meatless Mondays, where you only eat vegan meals on those days, and note how each meat-free dish makes your body feel, says Academy of Nutrition and Dietetics national media spokesperson Yasi Ansari, MS, RDN, CSSSD. On Meatless Mondays (or any other meatless day), she suggests substituting soy milk for cow’s milk, tofu for chicken in grain bowls, and beans for meat in stews.

It’s possible to gradually increase your vegan meal intake if you feel energized and satisfied after one day of veganism. If you feel good, keep swapping omnivorous meals for vegan ones until you’re completely vegan, says Ansari. “Keep it simple and don’t put too much pressure on yourself,” she advises. “Small steps are more likely to be sustainable.”

Springer suggests reducing your animal product consumption in stages to ease the transition. She suggests starting with a vegetarian or pescatarian diet for a while, then reassessing whether veganism is still the ultimate goal. In order to become a vegan, you can start by replacing a few of your vegetarian meals with vegan ones, and gradually increase your intake from there.

Vegetarianize your favorite foods.

However, Springer warns that substituting vegan substitutes for meat can make following a vegan diet more difficult. “They try to cook with new, hard-to-find vegan ingredients,” she says. “They have trouble finding satisfying vegan meals.”

Springer advises sticking to the basics (fruits, veggies, whole grains, beans and legumes, nuts and seeds) and making familiar vegan meals. For starters, she recommends hearty bowls of oatmeal with fruit and nuts, veggie stir-fries with brown rice, and roasted veggie hummus wraps.

Stock up on the basics.

To be successful with a vegan diet and reap its health benefits, you need to stock your fridge and pantry with the essentials. Fruits and vegetables are loaded with immune-boosting nutrients (like vitamins A, C, and E) and fiber to keep you full. It’s difficult to keep fresh produce on hand unless you go grocery shopping every day or have your own garden, so Springer suggests freezing your favorites. She adds that they are often frozen at their peak ripeness, retaining their nutritional value. “They also allow you to enjoy seasonal produce all year.” Springer suggests stocking up on potatoes, apples, and winter squash, which have a longer shelf life.

Springer recommends using canned or dried beans, whole grains, nuts, and seeds from the bulk bins at your local supermarket for quick protein sources.

Substitute plant-based meats, cheeses, and milk.

Rather than relying on vegan substitutes like faux meat and dairy-free “cheese,” Springer suggests finding whole plant foods with similar textures and flavors. Portobello mushrooms, for example, have a meaty texture and an umami flavor that mimics a burger. She also suggests mashed chickpeas for a “tuna” salad.

Other vegan substitutions are as delicious as the original. Springer suggests substituting mashed lentils with chopped walnuts and spices for ground beef. A breakfast‘scramble’ with tofu And nutritional yeast has a nice ‘cheesy’ flavor that can replace Parmesan cheese. “

Accept meal prep.

Nobody wants to spend an hour over the stovetop, let alone try a new vegan recipe, after a long day at work. The lack of satiating fiber and plant-based protein in spaghetti means your stomach will be growling before bedtime. That’s why Springer recommends meal prepping for a vegan diet for beginners. “Make a big batch of one or two whole grains, like quinoa and steel-cut oats, roast a bunch of different veggies, and prep some plant-based proteins, like marinated tofu or cooked black beans,” she suggests. “Buying pre-washed and pre-chopped vegetables, and cooked grains like frozen brown rice, is also very helpful.”

To build a nutritionally balanced plate (A Beginner’s Vegan Diet), Springer advises vegans to include a variety of foods and colors. According to the National Institutes of Health, omnivores need more protein, calcium, and vitamin D from meat and dairy products than vegetarians. So new vegans should think twice about what they eat, says Ansari. Include a rainbow of fruits and vegetables (or at least a few colors), two-ounces of whole grains, and a plant-based protein source such as beans, tofu, or tempeh.

Non-dairy milks like soy, almond, oat, hemp, and cashew “milk” are easy to make. Springer says homemade versions are less processed but take a long time to make. They are fortified with calcium and vitamin D and come in vacuum-sealed, shelf-stable varieties, “she adds. No need to buy a nut milk making kit.

Expect some initial digestive changes.

The Cleveland Clinic says that increasing your intake of plant foods will help lower cholesterol, regulate blood sugar, and keep you regular. Eating more fiber may cause changes in digestion, says Ansari. “You may notice changes in bowel habits, more gas, or even some abdominal pain at first, so stay hydrated,” she advises. Remember that fiber draws water into the colon to produce soft, bulky stools and prevent constipation, so hitting your H2O goals (roughly 91 to 125 ounces per day) is key.

Beware of nutrient deficiency.

Springer says that eating only plant foods can make it difficult to get enough vitamin B12 and omega-3 fatty acids. Vitamin B12 is a nutrient that is found in off-limits animal foods (meat, fish, milk, and eggs) and is sometimes added to vegan-friendly breakfast cereals and nutritional yeast, the NIH says. The NIH says that without it, you may feel tired, weak, lose appetite, or be constipated. Yikes. Springer advises vegans to take a methylated vitamin B12 supplement to get their 2.4 micrograms daily.

Springer warns that a vegan diet for beginners may not provide adequate amounts of omega-3 fatty acids, which help build brain cells and keep the heart healthy. However, the NIH notes that vegan-friendly foods like flaxseeds, chia seeds, walnuts, and soybeans lack EPA (important for brain health) and DHA (which may help lower triglyceride levels), which are found in fish, fish oils, and krill oils. While vegan sources of EPA and DHA like seaweed, nori, spirulina, and chlorella exist, Springer says they aren’t sufficient. The NIH warns that chronic omega-3 deficiency can lead to rough, scaly skin and dermatitis. Vegans should consider taking an algae-based omega-3 supplement, says Springer.

Warning: The FDA does not regulate dietary supplements. So before you start taking one, talk to your doctor about the best dosage and brand for you.

Consult a dietitian.

Even if you think you understand your vegan diet plan, it never hurts to talk to a dietitian about it to be sure. “A vegan diet can be extremely healthy if properly followed,” says Springer. Meeting with a dietitian on a regular basis can help ensure you’re getting all the nutrients you need, especially those that are easy to miss on a vegan diet. You can also make an appointment with your primary care physician or the Nutrition Information Specialists at the USDA’s National Agricultural Library.

An Ideal Beginner’s Vegan Diet

Your omnivorous, out-of-the-loop family, friends, and partner might assume you only eat raw vegetables. Vegan meals can be as tasty — and mouth-watering — as meals made with animal products.

Ansari suggests oatmeal with almond or soy milk or whole-wheat toast with peanut butter and honey for breakfast. Her favorite: vegan waffles with nut butter, honey, and fresh berries. For lunch, she suggests a quinoa bowl with roasted carrots and collard greens or a Greek salad with pita bread and hummus. Ansari suggests lentil soup with avocado and garlicky sourdough bread for dinner, or quinoa tabbouleh with teriyaki-marinated tofu, pita bread, and hummus.

If none of these vegan meal ideas appeal to you, try one of these plant-based recipes full of fiber, protein, and essential nutrients. And yes, a vegan dessert is welcome.

• Three Quick Vegan Recipes from Beyoncé’s Nutritionist

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• Recipes for a Meatless Thanksgiving

• Healthy Vegan Meal Ideas

• Soupe de Kale et de Mushroom

• Vegan Enchiladas with Kale and Quinoa

• These Vegan Dips Are As Satisfying As Queso

• These Vegan Holiday Cookies only require 5 ingredients.

• Vegan Energy Balls for Protein in a Flash

• Make Vegan Milkshakes for a Creamy Treat.

Remember to make small changes to your plate rather than completely overhauling it when transitioning to a vegan diet for beginners. Do not berate yourself if one night you eat chicken breast instead of tempeh. The goal should be progress, not perfection, says Springer. “Any chance to include more whole plant foods is beneficial, so don’t worry about eliminating them completely. Instead, focus on eating mostly whole plant foods. “