Vegan Diet: Easing In, Making It Simple And Sustainable

Making the switch to veganism can be daunting, but with the right approach, it can be a smooth and enjoyable process. A vegan diet is plant-based, excluding all animal products, including meat, eggs, and dairy. There are several reasons why someone might choose to adopt a vegan lifestyle, from ethical and environmental concerns to a desire to improve their health.

Transitioning to a vegan diet can be made easier by taking it slow and steady. Start by removing meat or dairy one day a week and go from there. You could also try changing one meal at a time, having vegan breakfasts during your first week, then adding a vegan lunch the following week, and so on. There are plant-based alternatives for almost every type of food, so you don't have to miss out on your favorite dishes.

It's important to ensure you're still getting all the essential nutrients your body needs. A well-planned vegan diet that includes a variety of whole plant foods, fortified foods, and supplements can provide all the necessary nutrients. Vitamin B12, Vitamin D, calcium, and iron are particularly important to keep an eye on as they are more difficult to obtain through a vegan diet.

Remember that going vegan is a learning curve, and it's okay to go at your own pace. Keep reminding yourself of the reasons you've chosen this lifestyle, and don't be afraid to seek support from other vegans or online resources.

Start with Meatless Mondays

Meatless Monday is an international campaign that encourages people to cut out meat one day a week, on Mondays. It was founded in 2003 by marketing professional Sid Lerner and is based in the United States. The idea is simple: just eat plant-based foods on Mondays. This small change can have a significant impact on your health and the planet.

Meatless Monday is a great way to ease into a vegan diet because it allows you to make gradual changes to your diet while still enjoying the foods you love. By focusing on one day a week, you can experiment with vegan dishes and explore new plant-based foods without feeling overwhelmed.

• Set a weekly reminder: Consistency is key, so set a reminder in your calendar for each Sunday to plan your plant-based meals for the following day.
• Stock your pantry: Make sure you have plenty of plant-based staples on hand, such as dried pasta, canned beans, nuts, seeds, grains, and sauces. That way, you'll be able to create a variety of vegan meals without having to buy a lot of specialty ingredients.
• Get creative with recipes: Meatless Monday is a great opportunity to step out of your culinary comfort zone and try new recipes. Look for vegan versions of your favourite comfort foods or experiment with new ingredients and cuisines.
• Focus on plant-based proteins: There are plenty of plant-based protein sources that can satisfy your cravings. Try using tofu, tempeh, beans, or lentils in your meals to ensure you're getting enough protein.
• Keep healthy snacks on hand: To avoid meat cravings, always have healthy vegan snacks with you, such as nuts, seeds, granola bars, fresh fruit, or veggies and hummus.
• Get your friends and family involved: It's more fun to try Meatless Mondays with others, so encourage your friends and family to join you. Share recipes and host plant-based dinner parties to stay motivated and accountable.

Meatless Mondays is a flexible and sustainable approach to reducing your meat consumption. By starting small, you can gradually incorporate more vegan meals into your diet and work towards a fully vegan lifestyle at a pace that feels comfortable for you.

Gradually replace animal products

Gradually replacing animal products with vegan alternatives is a great way to ease into a vegan diet. Here are some tips to help you make this transition:

Start Small and Go at Your Own Pace

You don't have to give up animal products all at once. Small changes to your everyday meals can make a big difference. Try removing meat or dairy one day a week and gradually increase the number of vegan days. You could also change one meal at a time, starting with vegan breakfasts and slowly adding vegan lunches and dinners. Another approach is to replace animal products one by one. For example, you could swap cow's milk for almond or soy milk, or try using coconut oil or margarine instead of butter.

Explore New Foods and Flavours

Veganism is a great opportunity to discover new cuisines and recipes from around the world. Experiment with different ingredients and flavours to find new favourites. You'll be surprised by how many delicious meals you can easily prepare with ingredients already in your kitchen or available at your local supermarket.

Focus on Adding, Not Subtracting

Instead of focusing on what you're removing from your plate, shift your attention to all the delicious plant-based options you can add. Aim to get 5 to 7 servings of fruits and vegetables per day. Wander through the produce section of your supermarket and explore the many grains, pasta options, nuts, and plant proteins available.

Include Plant Protein at Every Meal

Make sure to include a hearty plant-based protein in every dish to stay full and satisfied. Examples include chickpeas, white beans, lentils, tofu, and tempeh.

Learn to Cook Plant-Based Proteins

Learning how to cook and season plant-based proteins properly will make them more enjoyable. Tofu, for instance, is pretty flavourless, allowing you to use it in many different ways. You can scramble it like eggs or slice or cube it and put it in the air fryer or oven for crispy pieces.

Fortified Foods and Supplements

To ensure you're getting all the necessary nutrients, include fortified foods in your diet and consider taking supplements. Focus on getting enough vitamin B12, vitamin D, calcium, iron, and omega-3 fatty acids.

Remember, you don't have to go vegan overnight. Take it one step at a time and find what works best for you.

Focus on adding, not subtracting

Focusing on adding, not subtracting, is a great mindset to have when easing into a vegan diet. Here are some tips to help you do just that:

Explore New Foods and Flavours

Leaving your food comfort zone will open up a whole new world of cuisines. There are thousands of vegan recipes from all corners of the globe, and you will encounter amazing new dishes and interesting variations on your old favourites. You don't have to be an award-winning chef to achieve this; you'll be surprised by the number of meals you can easily prepare with things already in your kitchen or with local supermarket ingredients. Check out specialist online vegan stores, or if you're based in Britain, there are plenty of vegan-friendly options at UK restaurant chains.

Focus on What You Can Add to Your Plate

There are so many different vegan options to choose from, and you should aim to get 5 to 7 servings of fruits and vegetables per day. The next time you're at the supermarket, spend time wandering around to spark some ideas. Go through the produce section and take note of things you haven't tried yet, as well as exploring the many grains, pasta options, nuts, and plant proteins like tofu, tempeh, seitan, chickpeas, and beans.

Make Half Your Plate Vegetables

Vegetables are one of the lowest-calorie plant ingredients, and they provide so many vitamins, minerals, and antioxidants. Try roasting some lemon-garlic asparagus and pairing it with tofu and wild rice, or make a summer grain bowl with kidney beans and grilled veggies.

Learn to Cook Plant Proteins Correctly

Learning how to season and prepare plant proteins like tofu and tempeh is key to enjoying them. Tofu, in particular, is pretty flavourless, allowing you to use it in many different ways. You can scramble it for a scrambled egg-like dish, or throw slices or cubes into the air fryer or oven for crispy pieces.

Don't Be Afraid to Experiment

Going plant-based means being able to play with your food. Instead of using standard ingredients, you get to step outside the box and figure out how to create dishes you love with an entirely different mindset. It's a fun challenge and a great way to focus on adding new things to your diet.

Focus on Adding Nutritional Value

While it's important to focus on adding tasty new foods, it's also key to ensure you're getting all the right nutrients. A well-planned vegan diet that limits processed foods and replaces them with nutrient-rich whole foods is important. Fortified foods, especially those enriched with calcium, vitamin D, and vitamin B12, should make a daily appearance on your plate.

Make half your plate vegetables

Making vegetables half of your plate can be challenging, but it doesn't have to be. Here are some tips to help you incorporate more veggies into your diet:

Start Small

Begin by filling most of your plate with veggies at one meal per day. You can gradually increase the number of meals that include more vegetables as you get comfortable. Remember, it's not an all-or-nothing approach. Even a small increase in vegetable intake can have health benefits.

Get Creative with Veggies

There are endless ways to prepare and enjoy vegetables. Here are some ideas to get you started:

• Raw veggies with dip: Try carrots and hummus, or mix it up with options like bell peppers and guacamole, celery sticks with peanut butter and raisins, or jicama and avocado mashed with chili powder and lime.
• Salads: Jazz up your salads by adding a variety of veggies, such as romaine lettuce, tomatoes, cucumbers, bell peppers, radishes, or cabbage. You can also add plant-based proteins like chickpeas or beans to make it a meal.
• Mixed into recipes: Try blending veggies into sauces, baking them into frittatas or casseroles, adding them to burgers or meatloaves, putting them into muffins or breads, or using them in oatmeal or rice dishes.
• Spiralized or riced veggies: Experiment with different shapes and textures by trying spiralized veggie "noodles" or riced veggies like cauliflower rice.
• Soups: Prepare veggie-based soups in bulk and store them in the freezer for a quick and easy way to get your veggie fix.

Make it Convenient

• Prep and store: Cut up a batch of bell peppers, carrots, or broccoli and store them in the fridge for a quick and convenient snack or salad topping.
• Frozen and canned options: Opt for frozen or canned vegetables when you're short on time or fresh produce is not available. They are just as nutritious as fresh veggies and can be easily added to meals.
• Stir-fry: Stir-frying is a quick and easy way to cook your veggies. Try broccoli, carrots, sugar snap peas, mushrooms, or green beans.

Experiment with Flavours and Spices

Don't be afraid to experiment with different flavours and spices to make your veggies even more tasty. Roasting or baking veggies with a drizzle of oil, salt, and pepper can bring out their natural sweetness. You can also try making a simple sauce or paste with soy sauce or liquid aminos, nutritional yeast, and water to drizzle over your veggies.

Focus on Variety

Aim for a variety of colours, flavours, and types of vegetables to ensure you're getting a range of nutrients and keeping your meals interesting. Include veggies like bell peppers, carrots, broccoli, asparagus, kidney beans, zucchini, and more.

Learn to cook plant proteins

When it comes to cooking plant proteins, there are a few things to keep in mind. Firstly, it's important to include a variety of plant proteins in your diet to ensure you're getting all the essential amino acids. Amino acids are the building blocks of proteins, and while your body can produce some of them, there are nine essential amino acids that you need to obtain from your diet. These include lysine, methionine, and tryptophan, among others. By including a variety of plant proteins in your meals, you can ensure you're getting all the essential amino acids your body needs.

Tofu, Tempeh, and Edamame

Soy-based products like tofu, tempeh, and edamame are excellent sources of plant-based protein. Tofu is a versatile ingredient that can be used in a variety of dishes, from stir-fries to salads. It has a mild flavour that takes on the taste of the other ingredients it's cooked with. Tempeh, made from fermented soybeans, has a chewier texture and a nuttier flavour than tofu. It's also a good source of probiotics, B vitamins, and minerals like magnesium and phosphorus. Edamame beans are whole, immature soybeans with a slightly sweet and grassy flavour. They can be steamed or boiled and added to salads, soups, or grain bowls.

Lentils

Lentils are another great source of plant protein and fibre. They provide over half of your recommended daily fibre intake in just one cup. They also contain folate, manganese, iron, and various other health-promoting plant compounds. Lentils are a versatile ingredient that can be used in soups, salads, and curries.

Beans

Kidney, black, pinto, and chickpeas are all excellent sources of plant protein. They typically contain around 15 grams of protein per cooked cup. Beans are also a good source of complex carbohydrates, fibre, iron, folate, and various other beneficial plant compounds. They're a versatile ingredient that can be used in chilli, salads, and burrito bowls.

Nutritional Yeast

Nutritional yeast is a deactivated form of yeast that is often sold as yellow flakes or powder. It's a complete source of plant protein, providing 8 grams of protein per half-ounce serving. It's also an excellent source of zinc, magnesium, copper, and all the B vitamins, including B12. Nutritional yeast has a cheesy, nutty flavour and can be used as a topping for popcorn or pasta, or as an ingredient in sauces and dips.

Quinoa

Quinoa is a gluten-free pseudocereal that provides around 8-9 grams of protein per cooked cup. It's a complete source of protein, which is uncommon among grains and pseudocereals. Quinoa is also a good source of complex carbohydrates, fibre, iron, manganese, and various other nutrients. It can be used as a side dish, in salads, or as a substitute for rice in dishes like fried rice or rice bowls.

Hemp Seeds

Hemp seeds, also known as hemp hearts, come from the Cannabis sativa plant. They contain only trace amounts of THC, the compound that produces the psychoactive effects of cannabis. Hemp seeds are a complete source of protein, providing 10 grams of protein per 3-tablespoon serving. They're also a good source of healthy fats, including omega-3 and omega-6 fatty acids. Hemp seeds can be sprinkled on yogurt or salads, added to smoothies, or included in granola and energy bars.

Chia Seeds

Chia seeds are tiny black or white seeds that are high in protein and fibre. They can be used as an egg substitute in vegan baking, as a topping for oatmeal or salads, or added to smoothies and baked goods. Chia seeds absorb liquid and form a gel-like substance, making them a versatile ingredient in puddings, jams, and vegan baking.

Seitan

Seitan, also known as wheat meat or wheat gluten, is a popular protein source for vegetarians and vegans. It has a texture and flavour similar to meat when cooked, making it a good meat substitute in vegan dishes. Seitan contains about 25 grams of protein per 3.5 ounces, making it one of the richest plant protein sources available. However, it's not suitable for those with gluten-related disorders.

Tips for Cooking Plant Proteins

• Seasoning is key: Tofu, tempeh, and seitan are often cited as being bland or flavourless. However, when seasoned properly, they can take on a variety of flavours and be quite delicious. Experiment with different spices, herbs, and marinades to find what you like.
• Experiment with different cooking methods: Tofu, for example, can be scrambled, fried, baked, or air-fried. Each cooking method will give it a different texture and flavour, so don't be afraid to try new things.
• Combine plant proteins with other ingredients: For example, grains like rice are low in lysine, but when combined with beans or lentils, which are high in lysine, you can create a complete protein source.
• Be creative: There are countless vegan recipes and resources available online and in cookbooks. Don't be afraid to experiment and get creative with your plant-based meals.

Frequently asked questions