{Catching up? See the Introduction, Part 1: Making the transition (this post), Part 2: Replacing Dairy Milk, Part 3: Homemade Oat Milk, Part 4: Homemade Almond Milk, Part 5: Ten Tips for eating out as a vegan}
After seeing your comments and emails pour in on Monday and Tuesday, I’m so thankful I took the plunge with my new Vegan How To series. What a great way to kick off 2013. We’re already starting conversations about important topics. While I can’t promise to have answers to all your questions, I can share my experiences with you and encourage you to do the same. There are many things we can learn from each other so let’s talk, share, and get inspired!
Today’s topic is about making the transition to a vegan diet. What I’ve written below is what has worked for me, so take this with a grain of salt – everyone’s experience will be different (and I’d love you to share yours below!). It’s also worth repeating that I’m not a nutrition/health professional and my opinions/experiences should not be substituted for medical advice. Always consult your doc before making any diet/lifestyle changes.
How I made the transition to a vegan diet (in a somewhat condensed nutshell, but not really because I’m chatty):
1. Slow and Steady
I’ve never been the type of person who rushes into anything. Eric and I dated for 8 years before we got hitched. I’m turning 30 this year and I don’t feel close to being ready for motherhood. It took me a year to finally start this how-to series. You get the point. It doesn’t help that Eric is the exact. same. way. We can barely decide what laundry detergent to buy let alone make major life decisions. On the bright side, the decisions I do make are often long-lasting and my transition to a vegan diet was no different. I was in recovery for an eating disorder and looking to make some positive changes to my diet. After all, I had lived off of processed, fat-free, artificially-sweetened diet foods for years and I knew it was taking a toll on my health. I suffered from IBS and other digestive issues, so per my doc’s suggestions I experimented with reducing my consumption of meat and dairy to see if it would make a difference. When I started to shift away from all that dairy I was eating, I felt better, my skin started to clear up, and many of my digestive issues decreased. I was never a huge meat eater to begin with, so that part wasn’t as difficult for me, although it was still a challenge. Overtime, I really had no reason to go back to my old diet, even though giving up certain foods like cheese proved to be very difficult (more on this in a future post). When I’m asked what worked for me, I always say baby steps. Yes, it’s a cliché, but small changes really add up over time!
This isn’t to say that going cold-turkey won’t work for you – many people go cold-turkey with diet/lifestyle changes and are successful with it. That just wasn’t my approach. I think it comes down to your personality and what you think will work best for you.
2. Stock your pantry
A well-stocked pantry is one of the keys to success, especially in the beginning. We need options and fuel! And by options and fuel, I don’t mean the dry lettuce and tomato salads that restaurants often try to entice me with. How about fresh produce, legumes, herbs/spices, quinoa, rolled oats, edamame, and almond milk to name a few. I wrote a post a while ago called “My Vegan Pantry“, listing the most common foods I have stocked in my cupboards from dried beans to vinegar and everything in between. I do need to update the post, but I still hope it’s helpful for you. Keep in mind that some of the items are my baking ingredients and not what I would consider “necessities” by any means.
When I first made the transition I stocked my fridge with mock meat and dairy products like Tofurkey slices, vegan sour cream, and TVP crumbles. Yes, if you go back in time on my blog, you might come across the odd Tofurkey sandwich! The truth is, I had no idea how to eat a fulfilling, vibrant, and healthy diet on my own without these substitution foods. I wasn’t wrong for eating them, I just didn’t have all of the knowledge I needed at the time. I didn’t feel great eating these products, or at least, I didn’t feel as great as I did without them. Eventually, I discovered how to thrive on a vegan diet without relying on them, but I do recognize they were helpful for me in the early stages.
Imagine my surprise when I discovered that a big bowl of lentils and tomato sauce was much more satisfying than mock deli meat from a box. Once I made this connection, it got easier and easier.
3. Be your own teacher
If you think that I grew up learning to cook and bake, this couldn’t be farther from the truth. Four years ago, I had no idea how to cook dry lentils or so much as roast a batch of root vegetables. I could barely dice an onion for the life of me! This meant I had to teach myself how to prepare almost all of the foods I now enjoy. I did a lot of reading, Googling, watching cooking shows, devouring cookbooks, and searching You Tube for how-to videos. Little did I know, this girl who used to survive on diet foods would soon find a passion in food and cooking like never before. So can you.
Along the same lines, it’s good to research the nutritional aspects of a vegan diet. There are many books out there now with this information to help guide you. I also recommend checking out Forks Over Knives for an inspirational documentary on the benefits of a plant-based diet.
4. Focus on what you add, not take away
As I mentioned in my first post, I eventually learned that a vegan diet is really about what I add and not what I take away. The more I focused on all the new foods I was trying, I really didn’t feel like I was missing out at all. My diet used to be so limited and boring, lacking in colourful produce, and inspiration. I was pleasantly surprised by the wide variety of foods I can eat on a plant-based diet. If you are feeling stuck in a rut, challenge yourself to try one new food a week and pick a recipe to make with it. There are so many recipes and tutorials available online that make cooking new foods a breeze. Or better yet, start a food blog to document your new journey! Having accountability online is a great motivator and you get to meet other like-minded friends.
5. Don’t expect perfection
I have slipped up on my vegan diet just like many of you have. Guess what? We are human! My advice is to focus on all the amazing choices you’ve made to date instead of that time when you slipped up. No matter what kind of diet you eat, every time you chose plants over animals you are making a difference. For me, this journey has been easier and easier as the years go by. The cravings I once had are much, much less. Instead of craving the old foods, I now crave the new foods that I eat. It’s amazing how the taste buds can adapt when you give them a chance.
6. Get support
Find friends who want to take this journey with you. I didn’t know any vegans until I met many friends online through reading other blogs and going to meet ups. It’s important to have a support system. Join clubs, recipe groups, meet ups, and attend conferences. I’m going to my first vegan conference (Vida Vegan Con) in May and I’m so excited to meet new friends in this community.
7. Pack food
When I leave the house for long periods of time, I always pack snacks or meals with me. Whether it’s an afternoon out or a few days at the in laws, I plan ahead and bring food. You can always find a couple energy bars in the bottom of my purse on any given day! Most days I don’t need them, but I feel great knowing I have a healthy snack on me in case the hunger monster strikes.
Well, I could go on and on, but since this is already quite wordy I will pass it over to you!
What’s your approach when making a change – slow and steady or cold-turkey?
How did you make the transition to a vegan or vegetarian diet? What strategies worked for you?
Have you read any books or watched any movies that helped you with the transition?
Are you making changes to your diet right now? What are you doing to make the transition easier?
For Part 2, see Replacing Dairy Milk
I’m just vegetarian, not vegan, and have been for 5 years, but I totally agree with all of your tips – especially “focus on what you add, not take away” – that is what I tell EVERYONE who asks me how I did it. If you think of it as an elimination diet – you get to eat everything you once did, minus the meat, or minus the meat and dairy, people just feel deprived. But I eat way more varied foods now than I ever did as a meat eater! I discovered a whole new world – not only of individual foods but also whole cuisines, like Indian or Mexican, or Japanese – cuisines that have many options for vegetarians and aren’t just dull, meat-and-potatoes type meals. Love it!
Thanks so much for doing this series, Angela! When I was first inspired by other food bloggers to eat healthier, I gradually began replacing my meat-focused dinners with plant-based ones. Then I read The China Study, which is when I cut out all animal products entirely. At first I had to constantly think about what I should be eating, but over time it became more and more natural to eat only plants. I would highly recommend The China Study to those who haven’t read it, even if you’re just curious about the way animal products affect your body.
Almost 3 years ago, I decided to go cold turkey and try being a vegan for 30 days. After 2 days I felt like a whole new person, I had so much more energy, I slept better. I felt like I had walked out of a fog that I had been in for my entire life. I have to thank you for your blog because I found it about a week into my journey and have been a regular reader ever since.
One suggestion is to find a few good restaurants in your town that offer vegan options. In the beginning it was helpful to know that if I wanted a cupcake, a good bowl of soup or breakfast out, there was places I could go and enjoy them.
Thank you again for being honest and sharing your journey with us. I know that it has been a part of my vegan transformation.
Your recipes have inspired me to start a vegan way of life and then recently I have hemochromatosis which is too much iron and I am so glad that just months before I discovered your blog and recipes and was already making the change:) Now even my doctor, who is the high protein low carb diet is asking me how I have been eating and interested in the vegan way, go figure! Thank you so much for your recipes and dedication, they are actually a life-saving, healthy choice for me:)
such a good series ! totally needed it back when i first became vegan.. mine was a cold turkey move but i also lived off of fake deli sandwiches, fake meatballs etc everyday too til i finally learned that i had to cook if i wanted to continue this journey the right way
Wow love your tips and ideas. Thanks! Happy New Year!
I’m enjoying this series.
I went vegan cold-turkey in 2011 – I only lasted about 8 months. I stuck to it 100%.
It just wasn’t for me and I give a lot of credit to people who can follow a vegan lifestyle.
Angela,
Love the series. I entered into the Vegan world when my doctor recommended “an elimination diet” due to my autoimmune problems. This however, also included Gluten free. (so I immensely appreciate your gluten free options). So, yes I did it cold turkey about 4 months ago. At first, I felt like I could not eat anything, and now my food choices seem to be expanding. It’s funny that at first it’s a focus on what you are NOT having…. then it progresses to all that you can have. I do intermittently have cheese or an egg, because Gluten is the most important product to eliminate. I don’t miss the meat, milk, egg, or gluten.. it’s the cheese that is my downfall~
Much appreciation for all your hard work!
Please keep the wonderful recipes coming-
Julie
You do such a great job writing in a relatable way Angela! Thank you for this series!
I became vegetarian about 5 years ago… almost the opposite of cold turkey though. My husband and I decided to become vegetarian for environmental reasons, so for the two weeks after the decision, we ate all the meat we had in our house. Waste not, want not.
I really admire vegans. Meat-eaters often say to me “I would love to be vegetarian, but I just couldn’t give up _________________ (insert steak, bacon, sausage, etc.)” I can’t blame them! The truth is that I would love to be vegan, but I just couldn’t give up cheese. I look forward to your blog about this Angela.
To very very slowly shift toward a vegan diet, I have committed to “vegan Mondays” for 2013. This website is such a great resource for me. I much enjoyed the butternut squash mac and “cheeze” last night, and will be making my 3rd batch of veggie burgers tomorrow.
Thank you!
I love what you say about focusing on what you can add. As a gluten intolerant vegetarian, people frequently comment on all of the foods that I cannot eat. In reality, some of my favorite foods–polenta, oat flour pancakes, millet, roasted chickpeas–I never would have tried otherwise!
Oat Flour Pancakes?
I would love this recipe?
Thanks Julie
As I said in my last post we went cold turkey, but I know that is not what works for everyone. We still eat some fake meat, but as part of our diet not the majority of what we eat. I agree we- eat a much more varied and interesting diet now. In fact cooking and meal planning is much more time consuming as a vegan. How much work and time does it take to throw some steak or chicken on the grill with some potatoes? With the WWW there are so many resources,info and recipes to help with the transition.
I became a vegetarian when I was 7, and have been vegan for four years. I’ve seen many friends and family members experiment with veganism, sometimes successfully, other times not so much. In watching and aiding them, the number one thing that’s stuck out is this: unless you realize WHY you’re doing it, it doesn’t really stick. Is it for your health? Ethical? For animals rights? Environmental issues? You don’t need to answer this immediately, but there are just SO many wonderful reasons to go vegan. Find one that resonates the most with you and let it drive you. Otherwise, I’ve seen veganism be treated like any other “diet”: easy come, easy go. I’m not one to judge anyone’s decisions, but if you want to successfully go vegan, figure out WHY and be proud.
I’m looking forward to this series, Angela! Love your blog.
So excited about this series! Thank you so much. I have been pretty good about going vegan until dinner time and then I fall apart. The funny thing is that I haven’t actually given up meat or dairy. Just making better choices I guess. My question is- I bought a couple of coconut milk / almond milk yogurts at the store. Is that comparable to doing the fake soy thing or is that okay??
Great post Angela. I am a gradual change person as well. I have never liked meat so only ate a few bites at dinner (lathered in ketchup!) when I was growing up. As soon as I could choose my own foods, meat was not in my diet. (my husband/bf at the time and I, went cross country after college – visited many relatives who would ask if I was vegetarian – I would respond “I’m not vegetarian, I just don’t eat/like meat” – b/c I did not have a big value thing about animals etc. My husband said – ‘keep it simple and just say you’re a vegetarian’ – I have since developed more of a feeling about being kinder to the planet and to animals) I also had an ED so health was not a priority – and I was protein deficient for many years. I have a much broader palate now – though I am still not one who will eat anything (so I cannot blame anyone but myself for my picky children ;-)
I have been dairy free for a year and egg free (felt no great loss there!) for 8 months or so. I do find I rely on dairy substitutes some (mostly almond milk, soy yogurt – I do not miss cheese). I would like to wean these out of my diet more this year. I used to have ice cream every night so the soy yogurt has been my substitute for that – will miss the creamy comfort! We watched Forks Over Knives and one of my sons decided to go vegan for a bit – he has since added some eggs and dairy back (Holidays were a bit tough for him!) – but my boys are all vegetarian and have no desire to try meat at this point. I also read :”The China Project” – similar to FOK – very good. Thanks for this series – so nice to read about others journeys
For us we went vegetarian in the begining of 2012…but really weren’t eating red meat at all, just chicken and turkey before that….not big meat eaters to begin with. We had already eliminated milk from our diet but were still eating milk products. Then we watched Forks Over Knives in May of 2012…by June we went to Vegan. :-) It wasn’t that hard really. The key for me was that my partner is on board. He’s the healthiest eater I know :-). He will eat anything I cook. If it’s good for us…he’s there. We’re both very athletic and into sports and a plant based diet just makes sense to us. I still offer meat and animal products to my kids, but I don’t make two dinners. I am not a restaurant ;-) and really children can benefit from vegetables haha…it’s not child abuse contrary to some opinions of my friends. We travel alot. We prepare. We hit grocery stores not restaurants. We have at family dinners done the vegetarian thing. If we go somewhere and it’s made, we either bring something to share or just eat the veggie side dishes and not worry about it.
Hi Angela,
I’m a relatively new reader to your blog, but I love all of your vibrant photos and your chatty self. I have been vegetarian for two years, but have been slipping these past few months, so this kind of post is exactly what I need – Motivation for sticking to it, making healthier choices and cutting away some of the dairy that is causing my IBS to act up occasionally!!
I have just started treatment for binge eating disorder and need inspirational and good food that help keeps me full, tastes amazing and makes me realize the joys of being healthy – I can honestly say that your blog and recipes are just what the doctor ordered! :)
I am what you would call the “accidental vegan.” I have been an omnivore all my life. In the spring of this past year, I had made and eaten an organic beef burger. The meat was purchased from a local trusted supplier. Soon after my meal, i started to feel sick. Not seriously sick but I felt that burger inside me for 3 days. Not sure if the meat was contaminated or if it wasn’t cooked thoroughly but the whole experience pushed me towards a vegetarian cleanse for the next few days. Looking for recipes, I picked up Alicia’s Silverstone’s ” The Kind Diet” and it literally changed my life. Everything made sense. My body had been rejecting dairy for years but I didn’t feel I was strong enough to give it up. As I moved towards a vegan diet, my body rejoiced. I have been a practicing vegan now for almost a year and love it. I recommend it as often as I can. My husband and my 2 young children are also on this journey with me.
Hi Angela!
I know that I have said it before, but I absolutely love reading your blog :) I can relate to so many of the things that you talk about in each post, and I usually always find myself giggling at some point! Lately I have been reading these in private because all of the giggling gets me strange looks from my boyfriend, hehehe. I have that same problem of being quite indecisive, but I agree that I usually make the best possible decision because of it.
I’m so happy to see that you mentioned Forks Over Knives in this post! That documentary is actually what lead me to beginning a completely plant-based diet — which is how I stumbled along your blog :) It was an easy transition for me because I also didn’t eat a lot of meat. I was pretty much eating a vegetarian ovo/lacto diet 5 days a week with minimal meat/fish that usually came from sharing meals with my boyfriend. It has been a gradual transition for me simply because I was easing my boyfriend into eating this way. He loves fast food of any sort, and looked at me like I had 3 heads when I told him I was going to be cooking vegan from now on. Since January 1st our household has turned 100% vegan! I have convinced him to try it out for the 28 days of the Engine 2 diet plan to see if we can naturally regulate his blood sugar levels (we discovered he had type 2 diabetes last year).
I have been following this new plant-based diet since Thanksgiving, and I feel great. I expected it be a lot tougher seeing all of the foods I get excited about annually during the holidays, but it wasn’t bad at all. I brought many of your dishes to holiday parties so that I would have something to eat, and many of the guests ended up enjoying them as well :) I challenged myself by turning all of my favorite Christmas cookie recipes vegan this year, and they turned out delicious. I lost my mother a few years ago, and holidays are sometimes tough for me. This was the first year in a long time that I had something else new and exciting to keep myself focused on that made it truly enjoyable. Thanks so much for being a part of that with all of your delicious recipes and cute stories to brighten my days!
For my new years resolution this year I decided to go vegan. I am lactose intolerant and had high cholesterol. I often had stomach aches after eating almost every meal. I had kidney stones last year. And I’m only twenty! My body is clearly trying to tell me something. When I told my family I was going vegan, they all kind of laughed at me. But I’ve been doing pretty well so far. I don’t miss meat or dairy very much… yet. Although it has only been a week. I’m still struggling to find the balance between eating healthy food and staying full after a meal. I’m so excited to start trying some of these fabulous recipes! This is a great blog. keep up the good work!
I have been following a vegan lifestyle for over 5 years now. I think it’s important to take supplements for iron and vitamin B-12. I’m a huge fan of spirulina. Thanks for the great post Angela!