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NUTRITION

11 Practical Steps To Transition To A Plant-Based Diet

Following a plant-based diet has never been easier!

With so many delicious plant-based foods, fresh produce, clever substitutes, and an abundance of information available online (like this guide!), transitioning to a plant-based diet has become much easier!

Science keeps proving that a western diet, with mostly animal products and unhealthy processed food, is more related to lifestyle diseases than any other factor. It also has a significant impact on the human gut microbiota, which plays a critical role in our physiology and health.

As these findings have surfaced, more registered dietitians and food scientists have started to recommend a plant-based, vegan, or vegetarian diet due to the myriad of health benefits it offers.

But changing the way you eat or eliminating foods you have eaten your entire life can be difficult and feel overwhelming. We know! Giving up cheese may be one of the hardest things ;-) (Stick with us; we have some clever alternatives!)

So if you are ready to make the switch or test the waters, we want to help make it easier. Here are 11 practical tips you can incorporate to make the transition to a plant-based diet easier and ways to replace some of your favorite animal-based products and ingredients.

But first, The different diet types...

Plant-based diet

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A diet consisting of mostly raw, wholesome, unprocessed foods such as veggies, fruit, nuts, wholegrains, and legumes. In some cases, people may include a limited amount of animal products.

Vegan diet

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You forgo anything that contains products derived from animals, including milk, cheese, fish oil, and honey. The diet only includes vegetables, fruits, grains, legumes, and nuts. Essentially, all vegan diets are plant-based, but not all plant-based diets are vegan.

vegetarian diet

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Vegetarians also focus on whole, plant-based foods but would still eat cheese, eggs, milk, honey, etc. They do not eat meat, such as chicken, pork, and beef.

flexitarian diet

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This diet is more flexible and will include food from all major food groups, meat and animal by-products included. But, the aim is to reduce your meat intake and eat more plant-based foods.

11 tips to transition to a plant-based diet

1. Going cold turkey or transitioning slowly?

This decision is all up to you; you know yourself best! But our advice would be to ease in slowly. Start by going meatless one day a week and gradually add more days. Or make small changes by finding alternatives for your favorite ingredients containing animal products. This will help you get used to the idea, get creative with recipes, and cause less shock to the gut!

2. Bulk up with more vegetables & fruit

Add more veggies and fruits to your meals to bulk them up and increase your fiber intake. Doing this will help you stay satiated for longer. Sprouts are a great way to increase your veggies. Here's how to grow sprouts at home!

3. Stock up

Stock your pantry and fridge with healthy, wholesome staple ingredients to always have something on hand. These 30 vegan pantry staples will help you never run out of meal ideas.

4. Do the research and get inspired

Buy a vegetarian or plant-based recipe book, head to Pinterest or YouTube for ideas, or take an online course. You will find endless recipe ideas!

5. Be prepared

Plan your meals in advance and do meal prep weekly or biweekly. This way, you know what to buy, and when you have no time to cook something, you'll have something on hand. Preparing and having items on hand will make meal planning and preparation much easier.

6. Find healthy substitutes

Research alternatives for all animal-based products and how to ensure you will still get all the nutrients you need, such as protein, iron, calcium, and vitamin B12. Hint: Nutritional yeast and soaked cashew nuts can make a delicious cheezy sauce. You could also try our Instant Vegan Cheez Sauce! Scroll down to discover more ways to replace animal-based products.

How to use butter, dairy, and egg substitutes for vegan baking.

7. Eat a variety of foods

Eating various foods, including grains, nuts, seeds, fruits, and vegetables, will ensure all your nutritional needs are met. Beans, lentils, soy products, nuts, and seeds will also ensure ample protein intake! Remember, although french fries or pasta is plant-based, it is not necessarily good for you ;-)

8. Have "junk" vegetarian foods as backup

You'll find a lot of meat-replacement foods, mimicking chicken nuggets, sausages, minced meat, etc. Having a few of these "junk" vegetarian foods on hand will help with those days when you need to grab something quickly or don't feel like cooking. But be aware that these food items are often heavily processed and high in fat and sodium.

9. Make it public

Inform your family and friends of your new diet choices and your reasons for cutting back on meat and animal products. Making it public will make your life easier and dinners less awkward.

10. Plan ahead

If you know there will be no dish options at family meals or restaurants, eat beforehand, take some snacks with you, or just enjoy the meal and moment and give yourself some slack. Luckily, most restaurants have plant-based options these days!

11. Don't be too hard on yourself

As time passes, you will notice the changes and how great you feel. Soon you'll have adapted and it will be second nature! Just keep on trying your best and make small changes.

Easy substitutes for animal-based products

Meat

Tofu, tempeh, seitan, lentils, textured vegetable protein, jackfruit, mushrooms, and beans are all great options to meet your daily protein needs and bulk up meals.

Not sure how you would meet your protein needs? Here are some of the best plant-based and vegan protein sources.

SHOP FOR MEAT SUBSTITUTES HERE

Milk and dairy products

Replace with soy, almond, coconut, hemp, rice, flax, and almond varieties. Try them all until you find your favorite. We also think you will love our new organic plant milk powder! Here's a guide to choosing plant-based milk alternatives

SHOP FOR DAIRY SUBSTITUTES HERE

Cheese

Replacing cheese gets a bit more tricky, but it is possible to make your own vegan cheese. There are many recipes on the web or you could also try our fast and easy vegan mozzarella recipe! Alternatively, you can find many vegan cheese options in supermarkets.

Or simply buy our super yummy Instant Vegan Cheez Mix! It works fantastic for many dishes, including mac & cheese, pasta dishes, quesadillas, and dip.

Eggs

Replace 1 egg with 1 tablespoon ground flax meal or chia seeds + 3 tablespoons warm water.

Read this blog for a complete guide to egg substitutes and binders for vegan cooking

SHOP FOR EGG SUBSTITUTES HERE

Benefits to cutting out meat and animal products

Provide a viable answer to feeding the world's hungry through more efficient use of grains and other crops.

Save animals from suffering in factory-farm conditions and from the pain and terror of slaughter in unnatural conditions.

Conserve vital but limited freshwater, fertile topsoil, and other precious resources. A meat-free diet can cut our water footprint in half!

Preserve irreplaceable ecosystems such as rainforests and other wildlife habitats.

Decrease greenhouse gases that are accelerating global warming.

Mitigate the ever-expanding environmental pollution of animal agriculture.

It may also improve many of the diverse aspects of health, including: Reduce risk of heart disease, digestion and microbiome diversity, blood cholesterol levels, insulin sensitivity, fertility, and weight management.