Easy Peasy Tips for the New Vegan
Ever since I wrote about the American Dietetic Association’s updated position paper in support of vegetarianism, I’ve heard from people who really want to go vegetarian or vegan but just aren’t sure how. Others need a little more help convincing their loved ones that veganism is safe and easy.
It’s exciting that so many people are ready to give peas a chance, so to speak! It’s easy being vegan, and the following tips should help get you started—or help you persuade your worrywart friends and relatives that vegan foods are nutritious, delicious, and widely available.
1. Just Veg Out: For optimal health, eat an array of fruits, vegetables, legumes, whole grains, and all the nutritious foods that can be made from them. Inexpensive, versatile vegan staples, like beans, lentils, leafy greens, rice, pasta, peanut butter, and tofu, can be used in a variety of recipes.
2. Easy Does It: Don’t worry if you’re not a celebrity chef—you don’t have to make elaborate dishes. You can whip up tasty meals with little effort. Try a vegan wrap with hummus, lettuce, tomatoes, green onions, sprouts, and shredded carrots. For innovative lunch ideas, see veganlunchbox.blogspot.com.
3. Mocks Rock: Choose veggie burgers rather than hamburgers, soy sausage over pork sausage, and tasty faux chicken instead of chicken flesh. Check out this list of popular mock meats, egg replacers, and dairy-free milks, cheeses, and desserts.
4. Simple Substitutes: Many of the things you likely already eat can easily be “veganized” just by swapping one or two ingredients. For example, you can make manwiches or “meat sauce” with Veggie Burger Crumbles.
5. Accidentally Vegan: Some of the packaged foods you already buy are likely vegan too, even though they aren’t marketed that way. Check out this list of “accidentally vegan” foods.
6. Eat at Moe’s: Many popular chain restaurants, including Johnny Rockets, P.F. Chang’s, and Moe’s Mexican restaurant have vegetarian and vegan options.
7. Ethnic Options: Most Indian, Ethiopian, Thai, Chinese, Japanese, and Middle Eastern restaurants offer a variety of vegan options. Don’t be afraid to try new cuisines!
8. Vacation With Your Values: It’s easy to take your vegetarian diet with you when you go away. Visit www.vegdining.com and www.happycow.net for a list of vegetarian-friendly restaurants at your destination. Many travel books, like the Lonely Planet guides, offer suggestions for vegetarian travelers too.
9. A Good Influence: Whether you’re young and need help convincing your parents that you can get all the nutrients you need from a vegetarian diet or you’re a parent trying to persuade your children to eat healthier, PCRM’s tips and meal ideas can help you out.
10. Vegetarian-Friendly: If your friends and family members don’t share your interest in vegetarianism, join a local vegetarian society, attend vegetarian potlucks or conferences, or simply chat online with other like-minded folks at www.vegsource.com.
Not enough advice? Don’t worry: We have even more tips for making the transition to a vegan diet.
September 23rd, 2009 at 5:48 pm
I want to thank you for your help. Im 19 years old and starting out by just trying to be a vegetarian and hopefully over time becoming Vegan. But all these tips are very helpful. Thank You!
September 25th, 2009 at 3:17 pm
Yeah, I agree with Jessica. Giving up meat was easy, I refuse to eat chicken, pork and beef. I just quit eggs a week ago, and never really drank milk … but I LOVE cheese on everything, so that will be the hard one. Once I give up cheese, I can say I’m a true vegan, until then, I’m a cheese eating vegetarian.
September 29th, 2009 at 11:02 am
Great tips you guys! I’m a Vegan and I forwarded this on to all the non vegans I know. Veganism is truly an amazing thing and so healthy for your body, I don’t know why it gets such a bad reputation with meat eaters. Perhaps they are trying to make an excuse to justify their cruelty upon animals. The biggest stereotype is that Vegans are pale hippies with terrible complexions because they don’t get any nutrients. I can vouch that this is not true. I have been successfully modeling for top ad campaigns for around 5 years. If anything you glow more from being such a compassionate consumer! I am SO PROUD of all you Vegans out there. Keep up the excellent work and spread the word…
Ciao,
Casey
September 29th, 2009 at 1:34 pm
fabulous.
September 29th, 2009 at 5:50 pm
Thanks for the great tips!
I have been vegetarian from birth but trying hard to become vegan
The main problem is the community i live in… i get just too much critisism.. when i go out with family or friends to dine.. first the difficultly to choosing a place that serves veg.. n second the dairy products
.. people around me get soo irritated that it severely discourages me..
However, i m hoping with time i’l learn to deal with it..
September 29th, 2009 at 6:26 pm
I’m starting my vegan diet, so hopefully this makes the transition easier. It wasn’t difficult for me, but sometimes people around me go and try to make it hard! Thanks!
September 29th, 2009 at 9:21 pm
Deanna, Follow Your Heart makes wonderful Vegan cheese that melts as well. It’s amazing for nachos or on top of veggies! You won’t miss dairy cheese after you try this product
Plus it doesn’t cause the bloat or pimples dairy tends to give females!
September 30th, 2009 at 3:32 pm
Great list of advice for going vegan, I’ll share these with my loved ones who always reject it because of how ‘hard’ it is for them.
October 5th, 2009 at 4:39 am
this is some great advice to share with people! it really isn’t hard to give this stuff up once you realize all they pain your causing! i went vegetarian 4 years ago and it was super easy i had 1 craving and that was just cause i wanted fatty food. i then went vegan this February and i use to love cheese, milk, and pretty much anything made from dairy products but i once i decided to go vegan i just gave it all up and never looked back! it was most likely due to a baby cow named clarence i watched him come into the world in a “cow birthing tent” at a local fair and i instantly fell in love with the little guy and i couldn’t be a part of anything that would hurt him!
October 6th, 2009 at 6:56 am
Great tips! We at Kind Green Planet have a free email coaching program called Vegan at Heart for folks who consider themselves vegan at heart but not in practice. It’s super practical tips and resources for making the transition to a more plant-based lifestyle. Check us out! http://www.veganatheart.org
October 8th, 2009 at 10:24 pm
The key to the vegan transition, I found, is to treat cheese like it’s crack and have nothing to do with it. I promise you that after 3 weeks to a month the “cravings” will go away. If I accidentally have anything dairy now, it’s not pretty! Amys makes a great soy cheeze pizza, and for the fatty flavour I miss from cheese on tacos and such, I just pig out and load on the guac and Better Than Sour Cream and I don’t miss the animal products one bit!