The Ultimate Guide to Starting a Vegan Diet

Congratulations! You have decided to ditch the meat, dairy, and eggs and eat vegan! 

Adopting a vegan diet can have great benefits for your health, the environment, and most of all, our fellow earthlings! 

You might be thinking, however, what exactly is vegan and what does it actually mean? What kind of meals will you be eating? Are you going to get enough PROTEIN!?! How in the world does anyone transition to a vegan diet? If you have these or any other questions about the transition, then you’re in the right place! 

VEGANISM

First, it’s important to know exactly what veganism is, and that although I will be discussing a vegan diet, veganism itself is not a diet. But rather, It is simply the belief that non-human animals should not be viewed as objects or commodities, and should not be used and exploited as such. That is, not exploiting and using animals for things like food, clothing, testing, or entertainment, etc. This obviously extends to diet when discussing food. But veganism itself is a lifestyle that seeks to avoid animal exploitation and cruelty as much, and as practically as possible. 

Therefore, the goal with this article is to show you how to construct a proper diet when going vegan!

So when you hear the words “vegan diet” it’s not referring to some crazy extreme fruit-only diet, or a gluten-free diet, or any other mainstream style of “diet”. It’s simply referring to eating only foods that are not, and are not sourced from, the bodies of non-human animals. 

Because of this, there can be many iterations of a vegan diet. You could construct a keto-vegan diet, a high-carb vegan diet, a whole-foods vegan diet, or even a junk-food vegan diet. Veganism doesn’t care about health, a popular misconception addressed later in this article!

That being said, It’s really not as intimidating or restrictive of a dietary lifestyle as some people are led to believe. You’ll actually start adding in more food rather than taking more away! 

I used to think there was no way I could ever go vegan, but after I made the switch I knew it was the best decision of my life, and it can be for you, too!

So I have created an ultimate guide to help those wishing to make the transition for life, and to also help current vegans who may be struggling on their path. 

As always, before transitioning to any style of eating, it’s important to talk to a qualified physician to make sure you have the green light! Especially if you are someone who suffers or has suffered from any medical conditions, or eating disorders. I am not a qualified physician, and am not giving any medical advice in this article, but rather seeking to simply educate.

So how exactly do you start a vegan diet?! We’re gonna get into the important foods and food groups to focus on, substitutions you can make, how to transition, and I’ll also be addressing some common myths, misconceptions, and must-knows about a vegan diet! 

But before we get into all of that, the first step is to build the proper foundation. How do you do that? By finding your value.  

FIND YOUR VALUE

The first step to any substantial long-term change is finding value in what you’re doing. Why are you truly doing it, and what does it mean to you?  

We hear all the time about people (mostly celebrities) who tried to go vegan but ended up quitting for various reasons. These reasons can all be traced back to the person simply not having true value in the process, and they either jumped right into veganism without any real knowledge of what to do, or they thought it was trendy so they hopped on the trend-train, which never lasts long. Then as soon as any obstacle comes their way, they lean on some particular excuse and end up quitting, blaming veganism altogether, when in reality, all they did was poorly plan their diet. 

This is also true in the fitness space. Some people may embark on a fitness journey and end up quitting shortly after. This tends to happen when the journey starts to become difficult, which is normal, but instead of learning more and believing in the journey, they give up altogether and then blame exercise or genetics rather than taking accountability.

This is where finding your value matters the most because it will help to give you tunnel vision and motivate you to stay on track during those times of doubt.

The main motivator for people going vegan is, of course, the animals. We are living in a time where behind closed doors, the biggest mass genocide of living beings in history is taking place every day. Unfortunately, society has done a good job at separating this reality from the reality we humans live in, meaning the majority of people are left unaware of the actual atrocities that occur every day to other living beings. 

For me, this is the main motivator in my journey, and always will be. For those who are living unaware of the harsh realities that over 70 billion land animals (trillions when counting sea life) experience every year, they might have heard a vegan diet is good for the environment, or for health (focus on whole foods), which inspires them to try it. And either way, the animals still benefit!

No matter what the motivation for someone is, It’s important that that motivation has value, and will continue to fuel their journey for years to come. 

Having real compassion and respect for our fellow earthlings, helping to build a healthier world for future generations (animals included), and making sure you are healthy enough to enjoy a long life with loved ones are all areas of focus that can provide value on your vegan journey. And combining all three creates the perfect structure for value!

Once you’ve found your value, the next step is learning exactly how to navigate the grocery store. Which foods and food groups are and aren’t considered vegan?

WHAT FOODS ARE VEGAN??

To the untrained eye, a vegan diet might seem void of really.. Well, most foods. Meat, dairy, and eggs have served as staples in almost everything we eat. Take them all out and what’s left??

PLANTS! Fun fact, there are over 300,000 edible plants on the planet! Not that everyone has access to all of them, of course, but it goes to show that this way of eating doesn’t have to seem boring or restrictive!

However, you may not be aware of which types of foods are actually vegan. Let’s start with the main, foundational food groups, then get into how to navigate the grocery store, and what to look for!

THE FOUNDATIONAL FOOD GROUPS

All throughout our lives we’ve heard of and seen the dietary guidelines, or the food pyramid, telling us the important food groups to include in our diets. Usually, meat and dairy are always included, to some extent. For vegans, however, the main food groups to base the diet around are: 

• Fruits

• Vegetables/leafy greens

• Legumes (beans, peas, chickpeas, lentils, etc.)

• Grains (rice, oats, quinoa, pasta, bread, etc.) 

• Nuts & Seeds

SOURCES OF CARBS, FATS, PROTEIN

One tool for constructing the dietary guidelines is macronutrient (carbs, fats, protein) requirements. People need, to varying degrees, carbs, fats, and protein in their diets, and it’s important to know what foods are good sources of each. Here is a sample breakdown of some good vegan sources of carbs, fats, and protein! (not limited to, and more on protein later!) knowing these breakdowns can also help to construct certain vegan diets such as higher fat vegan, higher protein vegan, low fat vegan, etc. 

CARBS

• Oats

• Rice

• Legumes 

• Fruit

• Pasta 

• Bread 

• Potatoes 

FATS

• Avocados 

• Walnuts 

• Nut butters 

• Chia, flax, hemp seeds 

• Soy milk 

• Olive & Canola oils 

• Peanuts

• Almonds

• Cashews 

• Tofu (contains some polyunsaturated (healthy) fats)

PROTEIN

• Tofu

• Seitan (made from wheat gluten)

• Tempeh (fermented soybeans)

• Soybeans

• Soy milk  

• Edamame 

• Legumes 

• Nuts & nut butters 

• Whole grains 

• Chia, Flax, Hemp seeds

PACKAGED PRODUCTS: WHAT TO LOOK FOR

When shopping for pre-made or packaged products such as frozen foods, chips, snacks, bread, etc., it can be confusing at times trying to figure out what products are vegan and which aren’t. A lot of companies will put either “plant based” or “vegan” somewhere on the package, but if the answer is not obvious, here are some key things to look for: 

Allergens: always at the bottom of every packaged food product is a list of potential allergens. Just under the ingredients list, it will say: contains, followed by any allergens. Vegans would, of course, want to look for “egg” or “milk” in that section. 

Some products will have another section that reads: may contain, followed by potential allergens. Usually, this does not mean that it contains said allergen. Rather, it’s just a precaution in cases of cross-contamination. If you’re someone who actually has that allergen it’s up to you or a doctor to decide if the product is ok. Otherwise, as a vegan it’s not really a concern, as purchasing these products aren’t increasing any demand for animal products. 

Cholesterol: check the amount of cholesterol. For a vegan product, it should be 0 because there is 0 cholesterol in plant foods. Cholesterol is only found in animal products. Some products, however, such as traditional refried beans (that sometimes contain animal lard), will contain a small enough amount to where the label will read 0mg for cholesterol. In these cases, if you’re not sure, it might take some skimming through the ingredients list to double check!

SNEAKY NON-VEGAN INGREDIENTS

There are various ingredients a lot of people might not know are actually derived from animal products, making whatever item they’re contained in a non-vegan product. It’s important to be aware of some of the most popular! 

• Whey & Casein – proteins derived from dairy
• Gelatin – used as a gelling agent in chewy candies, Jell-O 
  • “Agar agar” is a vegan substitute for gelatin 
• Isinglass – derived from fish, used in some beer and wine beverages 
• L. Cysteine – derived from feathers, can be a vegan form if package is labeled vegan
• Lactic acid – same rules as L. cysteine, typically animal derived unless package is labeled vegan
• Confectioner’s Glaze – derived from crushed bugs – often used on “shiny” candies or baked goods, how gross! 
• Lard – fat from an animal, usually pig 
• Beeswax – self explanatory 
• Castoreum – derived from beavers, has a similar scent to vanilla, make sure to buy regular, pure vanilla
• Carmine/Carminic Acid/Carmine Cochineal – used as a red food coloring, also used in some cosmetics, derived from crushed beetles, what the hell is it with crushing bugs?!
• Lactose – type of sugar derived from cow’s milk – most people can’t properly digest it (probably because we shouldn’t be drinking cows milk)
• Vitamin D3 – derived from sheep’s wool or fish, used in beverages or juices, can also be vegan if product is labeled as such 

Now that you have a general breakdown of vegan foods, and things to look for, let’s get into making substitutions!

SUBSTITUTIONS

It’s important to know what you will be using to replace the foods you will no longer be eating. More importantly, it’s important to know how to replace the various nutrients in those foods. Meat and dairy have higher concentrations of various nutrients than isolated plant foods. This does not make them inherently healthier, it just makes them an easier source for people. So taking those foods away means you have to look to other sources to get the same nutrients. 

Roughly all of nutrition originates in plants, however. Therefore, all of the nutrients in animal products can be found in plants. This way, you have a wider variety of food to eat rather than getting most of your nutrition from a single source. And last time I checked, most people love food and love to eat, and on a plant-based, vegan diet, you get to eat way more! 

More on specific nutrients later, for now, let’s jump into some of the main substitutions for meat, dairy, and eggs! 

MEAT SUBSTITUTES

Whether it’s marinated tofu, steak-like seitan, or a Beyond burger, more and more meat substitutes have been hitting the shelves in recent years. Making it easier and easier to replicate our favorite classic foods while being more ethical and environmentally friendly!

TVP & MOCK MEATS

TVP, or textured vegetable protein, has been used to mimic meat products for years. Usually made from soy, it can replicate ground beef or chicken chunks. This is one type of mock meat. 

Mock meats are simply foods that mimic typical meat products, but are made from things like soy, wheat gluten, pea protein, or other plant sources. Nowadays the options of mock meats continue to rise with choices ranging from vegan meatballs and sausages, to Italian beef, or chicken strips. 

In terms of health, many mock meats contain high amounts of sodium and saturated fat. This is to make them as appealing as the foods they’re replicating, not to be healthier than them. Again, veganism can be healthy, but that’s not what it is about. 

This still makes these foods a win for the animals, and the environment. But if health is something you are concerned about, I would opt more for something like a bean burger, or tofu, and enjoy mock meats every now and then.

Tofu

Tofu comes from soy milk and is a good source of protein and calcium. You can find it in several different varieties: silken, firm, extra firm, & super firm (highest in protein). Tofu is incredibly versatile as it can be marinated and seasoned however you want, cooked in a pan, baked, air-fried, or even blended to add a creaminess to sauces or desserts. You can also crumble and season it as a ground meat or egg replacement. (makes a BOMB tofu scramble!)

Tempeh 

Tempeh comes from fermented soybeans. It is also high in protein, and because it’s fermented, it can be beneficial for gut health. Tempeh is similar to tofu in its versatility and can be used in many different dishes such as tempeh burgers, tempeh bacon, tempeh tacos, etc.

Seitan 

Seitan comes from gluten, which is a protein found in wheat. Seitan can be used to mimic steak, or other chewy-like meats, and is also a great source of protein, and is typically low in fat! 

DAIRY SUBSTITUTES

When it comes to dairy substitutes, vegan milks, yogurts, and cheeses have become more popular on the market. 

Milk 

Cow’s milk should never be consumed by humans. I say this because it is the hormonal breast milk from a mother of another species that is solely intended for the offspring of that mother. There are so many ethical issues with dairy such as the forcible impregnation of cows, separation of mother and baby so that the mother’s milk can be consumed by humans, mother’s being repeatedly impregnated throughout their lives, or male calves being sent to slaughter for the veal industry. Yes, veal is a baby cow, if you didn’t know. Not to mention the fact that because cow’s milk is the hormonal breast milk of another species, it has been shown to increase the risks of breast and prostate cancers in humans. And to top it off, more than half of the population can’t even properly digest it. If those aren’t good enough reasons to never purchase or drink cow’s milk then I don’t know what is! 

Plant milks, however, are much healthier and more ethical than dairy milk. And as of recent years,  they have become more and more mainstream. To name just a few, you have: soy milk, almond milk, oat milk, cashew milk, and many others! When it comes to nutritional quality compared to dairy milk, soy milk seems to be the most similar in that it is a good source of protein and calcium, but without the mammalian hormones, fat, or suffering!

Yogurt & Sour Cream

Brands such as Silk and Chobani have released dairy-free yogurts. There are also brands such as Kite Hill and So Delicious that have a variety of vegan yogurts! 

There are also vegan sour cream substitutes from brands such as Tofutti, Kite Hill, Good Karma, Follow Your Heart, and more!

Homemade vegan yogurts and sour creams can also be made by blending things such as cashews or tofu, and combining with ingredients like apple cider vinegar, or lemon juice. There are also tons of free recipes online for each! 

CHEESE!

Cheese! The one food that holds so many people back from going vegan. The one food that so many people seem to be addicted to. How could anyone possibly give up cheese?! I, too, used to be quite addicted to cheese. It’s not easy to let go of, but you CAN do it! 

The vegan community has been getting more and more crafty in coming up with delicious vegan cheese replacements. Not only are there brands like Daiya, Violife, and Chao that already have a variety of vegan cheese options from slices to shreds, but there’s also cheeses that come premade or can be homemade from blending simple ingredients like cauliflower or cashews with peppers, spices, lemon juice, etc! 

Tons of great homemade vegan cheese recipes are all over the internet as well! 

Cream Cheese

Vegan cream cheese has also made its appearance on various grocery store shelves from brands such as Tofutti, Violife, Daiya, Kite Hill, Miyokos, and more! 

Nutritional Yeast

Nutritional yeast is a great cheese substitute! Despite the word yeast, nutritional yeast is actually healthy. It has B vitamins and protein, and is a great topper for things such as pizza, popcorn, pasta, or veggies! To me, it’s almost like parmesan cheese in flavor. 

FUN FACT: when it comes to cheese being so addictive, there’s actually an interesting reason as to why that is. One of the proteins in milk, casein, is transformed into what are called casomorphins when the milk is turned into cheese. These casomorphins attach to the same receptors in the brain that heroin does! 

This obviously isn’t anywhere near the effects of actual heroin. However, the effect might just be enough to reinforce people to keep coming back for more. Something to think about!

EGG SUBSTITUTES

Eggs are one of the most common staples in people’s refrigerators. Their versatility makes them suitable for so many different recipes from baking to scrambled eggs. Eggs are known to be a good source of protein with zero carbohydrates. 

However, there are many other sources of protein, and carbohydrates are not the enemy. Eggs also contain saturated fat and cholesterol which play a role in cardiovascular disease. Not to mention the horrific conditions and environmental effects of the egg industry, and the viral threat of bird-flu, there is really just no good reason to buy or eat them. 

It may seem difficult to think of anything to replace eggs with, but luckily for you (and egg-laying hens), there are actually many great substitutes for eggs! Here are a few:

WHAT TO USE?

Applesauce: is a great egg replacement that can help bind ingredients together in cakes, desserts, etc. (unsweetened recommended) 

About ¼ cup = roughly 1 egg

Aquafaba: is the liquid from a can of chickpeas, or other beans. This can be collected and used as an egg replacement to help bind ingredients in baked goods. 

About 3 tablespoons = 1 egg

Chia & flax seeds: Being a great source of healthy fats, chia or flax seeds can be used to replace eggs. Combine with water and allow it to form a pudding-like texture. 

1 tablespoon of chia or flax/ 3 tablespoons water = 1 egg 

Bananas: mashing a ripe banana can be a great way to substitute eggs for recipes like pancakes, banana bread, etc. 

1 medium ripe banana, mashed = 1 egg

Black Salt (Kala Namak): Black salt is a type of salt that has an egg-like flavor. It can be added to dishes such as tofu scramble, vegan egg salad, or whatever else you might want to have an “eggy” flavor!

Tofu: another great potential egg replacer. Tofu is packed with protein, calcium, and healthy fats. Silken tofu is best used as a binding agent for foods such as baked goods, or can be used to add creaminess to sauces, while firm or extra firm tofu is an amazing substitute for scrambled eggs. 

OTHER POSSIBLE EGG SUBSTITUTES/BRANDS

• JUST egg brand

• Follow Your Heart brand

• Simply Eggless brand

• Bob’s Red Mill Egg Replacer  

• Cornstarch

• Chickpea flour

• Pumpkin puree

• Vegan yogurts 

THE TRANSITION

Now that we have our main foods/food groups to focus on with various ways to make substitutions, the transition will be much easier!

CREATE YOUR GROCERY LIST

Start by thinking of all the various non-vegan foods and meals you’re used to eating. Think about various substitutes to make, and start building a veganized grocery list!

Here are some simple, sample swaps: 

• Spaghetti w/ meat sauce becomes spaghetti w/ tomato sauce (optional plant based meatballs or crumbles)
• Burgers become bean burgers, quinoa burgers, Beyond or Impossible burgers
• Tacos w/ steak or beef become tofu or seitan tacos w/ beans & rice
• Marinated, seasoned chicken becomes marinated or seasoned tofu 
• Pizza w/ cheese and meat becomes pizza w/ sauce, veggies, peppers, etc. (optional plant based cheeses and sausages)
• Chili w/ meat becomes chili w/ 3-4 different beans, onions, peppers, etc.
• Deli meat sandwiches become sandwiches w/ hummus, veggies, etc. 
• Soup w/ meat becomes soup w/ veggies, lentils, peas, beans, etc. 
• Scrambled eggs become tofu scramble 
• Toast w/ butter becomes toast w/ avocado or nut butter 
• Swap out the egg or milk in pancakes & waffles for a plant milk & egg replacer

SNACK IDEAS

• • Nuts & seeds
  • Fruit 
  • Dried fruit
  • Vegan yogurt w/ berries or granola
  • Larabar
  • Potato chips (snack responsibly)
  • Vegan protein shake
  • Hummus & pita
  • Banana slices w/ nut butter
  • Hummus & veggies

First, challenge yourself to try and eat this way for 3-4 weeks. If you can make it up to a full month, chances are you’ll already be pretty adjusted to it! At that point, you’ll already be on a good path to long-term success!

Of course, this would be the best way for everyone to transition. Essentially going all-in (cold tofu). However, many people do much better finding long-term success by making gradual changes.

Trying to take on too much at once will overwhelm many people, potentially leading them to give up, especially if you’re used to eating a lot of animal products and virtually no plant-based foods. As long as you focus on your “why” and trust the process, you’ll be on your way to success.

Here are a few different simple methods you can try to gradually transition: 

1. Veganize one meal at a time. Take one or more of your typical meals in a given week, or day, and swap out the animal products for a vegan substitute. As the weeks go by, start making the swap with each other meal as well until all of your meals are veganized! 
2. Veganize one day at a time. Choose one or more days of the week where you’ll eat completely vegan for the whole day. As the weeks go by, add another day until your whole week is veganized! 
3. Veganize your sides. Keep your meals the same except start adding an extra side of beans, whole grains, veggies, or a side salad, and prioritize those foods first during the meal. As days and weeks go by, challenge yourself to keep adding in more of those various plant foods so they gradually crowd out any animal-based foods. Your taste preferences and appetite will adjust, and the process will become easier!

Now that you have the essential tools to get started on your journey, it’s important to be aware of the common myths and misconceptions you may have heard of, or will hear. From nutrient deficiencies to weight issues to veganism being too expensive, there are many nonsensical myths and misconceptions out there, along with some must-know facts!

MISCONCEPTIONS, MYTHS, & MUST KNOWS

NUTRIENT CONCERNS

A very common concern amongst non-vegans, or those who gave up their vegan diets, is the idea that their nutrient needs will not be met, and they will become deficient in things like protein or iron, and suffer other health consequences such as low energy or anemia. If this is one of your concerns, once again you are in the right place! 

As I said earlier, giving up animal products also means you’re giving up sources of certain nutrients, so it’s important to know what kinds of plant foods are good sources of those various nutrients. I got you covered!

Let me clear the air on all the nutrient concerns when it comes to a vegan diet… 

Going vegan does not inherently mean that you will be missing out on nutrients. Allow me to emphasize that any diet that is not planned or executed properly can result in nutrient deficiencies, whether animal products are involved or not.

So how do you plan and execute the diet properly after taking away animal sources of various nutrients? The general rule of thumb is to make sure you’re eating a sufficient amount of calories, first and foremost, while including a little bit from all of the food groups. (eat your fruits, veggies, beans, greens, grains, nuts and seeds!)  

As long as you stick to these two golden rules, your nutrient needs should be taken care of. But let’s still go over some of the most common nutrients of concern: iron and calcium, as well as some possible supplements of concern: B12, vitamin D, and Omega-3 fatty acids. 

Iron

Iron is an essential nutrient to the body. One of its main functions is to help red blood cells carry oxygen throughout the body. It’s also one of the most common nutrients that people become deficient in. 

When it comes to iron sources, most people, even a lot of doctors, think that red meat is the best source of iron. Why is that? There’s a big misunderstanding when it comes to iron from animal sources and iron from plant sources (yes, plants have iron, and it’s more optimal!)

The reason iron from animal sources is not optimal, and rather dangerous, is because it’s known as heme iron (coming from animal blood, gross). Heme iron gets absorbed into the body all at once, no matter how much might be required at that given time. 

This is dangerous because too much iron can become toxic, and lead to things such as cardiovascular disease overtime. 

The iron found in plants is non-heme iron, and our bodies actually have the ability to control how much is absorbed at a given time! Crazy right?!

So what plants exactly are great sources of iron?? To name a handful, you have:

• Spinach
• Beans 
• Lentils
• Chickpeas
• Peas
• Kale (cooked)
• Kidney beans
• Pumpkin seeds
• Cashews 
• Tofu 
• Tempeh 

Calcium

We’ve all heard how great calcium is for strong bones. We’ve also probably all heard that dairy is one of, if not the best, sources of calcium. 

But just like iron, calcium can also be found in various plant foods, and is easier to get than some may believe. So which foods are good sources of calcium??

• Tofu/Soy
• Beans
• Peas
• Lentils 
• Almonds
• Dark-leafy greens
• Cruciferous veggies (broccoli, cauliflower, brussel sprouts) 

SUPPLEMENT CONCERNS

**Disclaimer: Before I get into various vitamins and potential supplements, I must emphasize again that I am not a physician and am not giving medical advice, I am seeking to educate and inform. Always check with a qualified physician before taking any new supplements or starting a new diet plan!**

When it comes to supplementation, there’s only one that’s necessary, vitamin B12, and two, vitamin D, and omega-3, that should be considered.

B12

Vitamin b12 is an important nutrient that helps support healthy blood and nerves. 

It doesn’t come from plants or animals, but rather soil. In today’s preparation and preserving of foods, the b12 is typically lost, making a supplement the best source. 

Even in people who eat meat, their b12 levels can still become too low, especially as they age. That’s why everyone, not just vegans, should consider taking a b12 supplement. 

B12 can be found virtually anywhere that sells vitamins. The dosages can range from 500mc (micrograms) to 1000mc. 

Our bodies only require a small amount, so there’s no need to take one everyday. Every other day or a few times per week should do the trick.

Vitamin D

We naturally get vitamin D from the sun. It helps our bodies to absorb calcium, which is important for strong bones. However, people living in areas where there is not a lot of sunlight might be missing out on their vitamin D requirements. This is where someone might benefit from taking a vitamin D supplement. But as always, a check-up with your doctor will give you the for sure answer!

Omega-3

Omega-3 fatty acids play a crucial role in keeping the heart and brain healthy. They come in three forms: ALA, EPA, & DHA. 

ALA is found in plant foods such as ground flax seeds, chia seeds, hemp seeds, and walnuts, while EPA and DHA are typically found in seafood. 

Since fish is of course off the menu, there has been research to show that vegans might not be getting adequate amounts of EPA and DHA. 

You can get adequate amounts of ALA from some of the foods mentioned above. There is a conversion rate to EPA and DHA, but it has been shown to be quite low. This is typically when someone might think about taking a fish oil supplement, but I’ll do you one better!

Fish actually don’t make these essential fatty acids, they CONSUME them! And guess from where? PLANTS (algae). And luckily for us vegans, there are plenty of algae-based omega-3 supplements on the market. So instead of relying on a middle-man (fish), we can rely on the main source! 

Now there’s still discussion on whether or not vegans actually need an omega-3 supplement. Can you just consume a lot of ALA and still meet the requirements? Some might say yes, others might say we should wait until more evidence is available. 

I’m no physician, but to be on the safe side, taking an algae-based omega-3 supplement and/or checking with a doctor to see if your EPA/DHA levels are low might be a good bet. 

Bottom line when it comes to nutrient concerns.. Don’t believe the misinformation about vegan diets and nutrient deficiencies. Even The Academy of Nutrition and Dietetics, the world’s largest body of nutritional experts, have come out to say that vegan diets can be suitable for all stages of life, including infancy, childhood, and pregnancy. 

EATING THE SAME FOODS ALL THE TIME

This is another instance where people might mistakenly miss out on certain nutrients, but again that’s not because they’re following a vegan diet specifically, as this rule would apply even to people who eat animal products. 

Certain foods come with certain vitamins and nutrients.

Therefore, eating very limited foods all the time means you’ll miss out on other nutrients that are found in other foods. 

This is one reason why it’s important to try and eat a variety of the main food groups throughout each given week or so. Which is usually normal, as nobody eats only one or two foods in a given week. So, for most people, this isn’t really something to worry about unless you’re literally eating the same exact thing for breakfast lunch and dinner almost every day. 

It can be effortless to get variety in. Mix which color bell peppers you get! Have broccoli one night and green beans the next! Have pinto beans this week and chickpeas or lentils the next! You get the idea lol. 

And to add some motivation to your variety, some of the world’s top gut-health experts have agreed that the best thing you can do to support a healthy gut (which can translate to overall health) is to have a diversity of plants in your diet!

WHAT ABOUT PROTEIN??

Where will you get your protein?? One of, if not the most common of concerns when it comes to a vegan diet. Everybody seems to be so obsessed with protein! And many believe it to be almost impossible to get any or enough while being vegan. 

There’s so much misinformation around protein and vegan diets, but the short answer is YES, you absolutely can get all the protein you need on a vegan diet. And MORE! 

Protein is important for repairing and rebuilding tissues all throughout the body, including muscles. 

First thing to know, a lot of people already eat more protein than they need. The typical protein requirement is 0.8g per kg of body weight, or about 0.36g per lb of body weight. 

For example, this would mean that a sedentary, or minimally active, person weighing around 180 lbs would need roughly 65 grams of protein per day! That number would be very easy to meet or exceed. 

More protein would be needed for those who are more active, of course. But people who are more active tend to have higher calorie needs, meaning they get to eat more food which is an opportunity for more protein! 

For those who are more active, are bodybuilders, or any other type of athlete, the typical protein recommendations are around 1.2g to 2.2g per kg of bodyweight (0.8g to 1g per lb)

Protein actually comes from plants, not meat. The animals get it from the plants they eat! Similar to the fish and omega-3’s, animals are just a middle-man for protein! 

Protein is made up of amino acids. It’s been long believed that plants are lacking in certain amino acids, making them not very reliable protein sources. The truth is that all plants contain all of the essential amino acids! They’re just in varying amounts! 

What does this mean? Just that some foods have higher amounts of certain amino acids and lower amounts of others. 

Legumes, for example, tend to be lower in the amino acid methionine, yet higher in the amino acid lysine. While other foods might be higher in methionine and lower in lysine, etc. 

This does not mean that you have to combine foods each meal in order to get the proper protein intake. As long as you hit your protein goal for the whole day and you stick to the two golden rules of consuming a sufficient amount of calories while eating a mixture of the food groups, you’ll get all the protein you need! And an important sidenote: soy is considered a complete protein source! 

What are some of the best vegan sources of protein?? Here’s a quick list of 20!

• Tofu
• Soy beans
• Seitan
• Tempeh 
• Bean or lentil pastas
• Edamame 
• Lentils
• Kidney beans
• Chickpeas
• Black beans
• Pinto beans
• Quinoa 
• Peas 
• Chia & Hemp seeds
• Flaxseeds
• Oats
• Whole wheat pasta
• Whole wheat breads
• Vegan protein powders 
• TVP & mock meats

There’s a LOT. And the list could keep going. My main point to emphasize is that protein isn’t as hard to get on a vegan diet as some might think! And when in doubt, there’s plenty of vegan protein powders and shakes to give you an extra protein boost, especially for bodybuilders and athletes.

UNEXPECTED WEIGHT LOSS OR WEIGHT GAIN

Another concern about adopting a vegan diet is that it will inherently cause either weight gain or weight loss. 

These are interesting because they’re both criticisms of a vegan diet, yet they contradict. On one hand you have claims that a vegan diet is all carbs and processed meat, while on the other hand people claim it’s all salads and vegetables and malnourishing. So what’s the deal?? Well to put it politely, the people who make these claims simply have no idea what they’re talking about! So of course this is where I love to step in and clear the confusion! 

When it comes to weight loss or weight gain, in general, it all comes down to calories. Eating more calories than you need will equal weight gain, while not eating enough will equal weight loss. 

If you go vegan and eat nothing but junk food, oil, processed meats, and restaurant food, you’re more than likely going to gain weight. As these foods contain higher amounts of calories, fat, and sodium. It’s not the carbs causing the weight gain, or that the food is vegan, it’s what’s coming along with the food, such as a lot of oil, or how it’s prepared. 

Same as if you go vegan and eat nothing but vegetables, salad, or small amounts of the same foods, you may experience weight loss. These foods can be filling but have very few calories, so limiting your diet to only those most likely will lead to weight loss, lack of energy, etc. Again, this has nothing to do with a vegan diet itself, but rather poor planning and execution of the diet. 

Solution? Something you may have heard before, hehe.. Eat a sufficient amount of calories while including a variety of food groups! Also, don’t put processed mock meats, oil, or junk foods as the staples of your diet. They can be included, of course, just not heavily focused on! 

Also, be wary of eating out. Most restaurants are famous for using a lot of oil to jack up the palatability of their meals. This automatically jacks up the calories as well. So even if the meal is vegan and healthy, it may still contain higher calories coming from the added oil. The good news is you can always request your meal be cooked without oil if needed! 

RESTAURANTS

Many restaurants feature vegan options on their menus. However, if you happen to find yourself in a situation where a particular place isn’t very vegan-friendly (you should leave lol) but in reality, most restaurants do have various vegetables, potatoes, possibly pasta, free of animal products, that you can order specifically. Typically, letting the restaurant/server know you’re vegan goes a long way as most often they don’t mind putting something together just for you! 

ON THE ROAD/GAS STATIONS

Another obstacle for vegans is eating while traveling. You’ve got the restaurant protocol down, what about gas stations? Luckily, with more plant based and vegan options in higher demand, many gas stations have snacks, cookies, chips, etc., that are vegan. Otherwise, stick to the rule of checking for allergens or cholesterol if you’re not sure. Gas stations also tend to have plenty of vegan-friendly trail mixes, nuts, dried fruit, fresh fruit, vegan-friendly granola or protein bars, veggie or fruit smoothies, etc.

VEGAN = HEALTH?

I’ve already made some comments regarding veganism and health, but since it’s a topic I constantly see confusion and speculation on, I wanted to address it once more. 

Veganism is an ethical ideology and lifestyle, not a diet. 

A vegan diet can be very healthy when focusing on mostly whole plant foods. However, a vegan diet itself does NOT equal health. 

As mentioned, you could be following a vegan diet and eat nothing but oreos (oreos are vegan!), junk food, vegan meats and cheeses, etc. Just because these foods are vegan does not mean they are inherently healthy. 

Some vegan meats have been compared to organic, grass-fed beef and still come out on top as the healthier option (likely due to having some fiber, no cholesterol, and no carcinogens that are commonly found in cooked meat), but overall it’s not by much, and that also doesn’t mean these vegan meats are “healthy”. They’re just much better options in terms of animal welfare, and the environment, but only a tiny benefit in terms of health. 

The goal of these vegan meat companies is to attract meat lovers to make more sustainable and compassionate choices, not to be healthy. 

Following a whole foods vegan diet is typically the type of vegan diet that has tremendous health outcomes. Some include lower risks of heart disease, stroke, obesity, diabetes, colon cancer, prostate cancer, breast cancer, and much more!

So once again, if someone is saying a vegan diet is inherently unhealthy, or a lie, or whatever other exaggerated claim, just know they’re completely full of S#!& (likely due to not having enough fiber LOL)

MORE EXPENSIVE??

Another common topic brought up is that vegan food is too expensive. What this really comes down to is individual food choices, not vegan food entirely. 

Some of the cheapest foods in most grocery stores are actually vegan! Think about rice, beans, lentils, fresh vegetables, pasta, tofu, bananas, frozen fruits, etc. These are all relatively cheap foods, and can last a long time. 

Things start to get more expensive the more processed the foods get. A lot of the vegan meat alternatives and cheeses are on the pricey side. 

The two main reasons for this are that animal-based foods are subsidized by the government (the government pays these companies to stay in business) which drives the cost of their products down. 

The second reason is because vegan food alternatives are still relatively new, and a lot of these companies are just getting started. Because of this, their products aren’t in very high demand yet, so it costs more to produce these products than what they earn in return. Coupled with the fact that these companies don’t get government handouts like meat and dairy companies, it’s no surprise that their products are going to cost a little more. Hopefully with an increase in demand, these products will become cheaper overtime. 

This again is another misconception that is taken out of context and used to deliberately make veganism look bad. 

The truth is that plenty of vegan foods can be just as cheap, if not cheaper, than any other foods in the grocery store. Shop wisely!

WHAT’S THE DEAL WITH HONEY?

A lot of people get confused on the topic of honey. Some people may even claim to be vegan yet still consume honey. The truth is that honey is not vegan. 

The reason why is because for us to have and consume honey, bees must be exploited, and stolen from, making it an unethical product. And again, veganism is an ethical ideology, not a diet. 

Bees work to produce honey which they then rely on as a primary fuel source. It is made by bees, for bees. And when honey is mass produced, that means bees are constantly being bred and exploited in large quantities for their honey. Being forcibly created specifically to work for something that will be stolen from them. That’s why, for vegans, honey is a no-go. 

DO WE NEED MEAT TO BE HEALTHY??

This one is a fat no. Absolutely not. We need calories, nutrients, vitamins, and minerals to be healthy, not meat. And the great thing is, all of these nutrients, vitamins, and minerals can be found in plants. All of our essential nutrition actually originates from plants, which animals then eat. So the funny thing is, non-vegans will make the claim that vegan food is just processed plants, but in reality, the end product of meat is literally processed plants! Ha!

Plus, just like processed food, meat comes packed with high concentrations of things we don’t need or want like cholesterol, saturated fat, carcinogens, hormones, and heme iron, while having no fiber, or antioxidants. 

Whereas plants come packed with antioxidants and fiber, while having little to no saturated fat, zero cholesterol, zero hormones or carcinogens, and non-heme-iron which we already discussed is more optimal than heme-iron. 

Plus, if we needed meat to be healthy, vegans would have been dropping dead decades ago. Yet, research shows vegans tend to have longer life expectancies, and lower rates of obesity, chronic disease, and cancer. Explain that one, anti-vegans! Humans do not need meat to be healthy!

THE ISSUE WITH AVOCADOS

This might sound crazy, but there are an army of people who try to pull another “gotcha” on vegans by bringing up the fact that one of the industries we’re against that exploits and breeds bees, is also responsible for using those bees to pollinate various produce, such as avocados. Therefore, wouldn’t that make buying that produce unethical?

No. It does not. Don’t fall for this “gotcha”. The reason it’s not seen as unethical is because when the bees are pollinating, they’re simply doing what bees are supposed to do. There is no inherent issue with a bee pollinating a plant. The overall issue is a small part in a much bigger problem.

The bigger problem is that of our modern food system. From a vegan’s perspective, there are already many things wrong with our food system. Bees being bred and exploited – then having their honey stolen – is the ethical issue, not the fact that they also pollinate plants a lot of people consume.

Bee industries are just as exploitative and cruel as any other industry that exploits sentient beings. They’ve also been known to kill bees before winter, to save on profits, and then take their honey – which bees rely on during winter months – and consume or sell it themselves.

Popular vegan YouTubers such as Earthling Ed, or, Mic the Vegan, and some others, have made great video content covering this topic!

SUMMARY

Going vegan can definitely seem intimidating. Changing most of your eating habits, the way you cook, snack, etc. The good news is that today’s world is making it easier and easier to be vegan! More and more vegan substitute options, marketing on packages, access to books, influencers, vegan doctors, social media groups, and so much more! 

Being vegan also isn’t about trying some trendy diet, or some new health-fad. It’s simply first about living a life of respect and compassion for our fellow sentient earthlings.

And, when it comes to things like technology, laws, self-identity, etc., people are quick to say things like, “times are changing”, and, “things are different now”. Yet, when it comes to the horrific reality of using animals for things like food, people are then quick to say things like, “well we’ve always done this”, and, “our ancestors did it for thousands of years”, and maybe even, “what gives you the right to change what society has done forever?”. 

Yes, our ancestors ate meat. But this was because they had to for survival. Much like lions or other wild animals, if they didn’t then they, and their families, would be without food. Our ancestors eating meat because they had to doesn’t at all mean that we need meat today. Or any animal-derived products. If anything, we should be celebrating the fact that we’ve come so far as a society that most of us no longer have to turn to a dead corpse for food. 

Times have very much changed, and in today’s world, virtually no one is living in a complete survival situation. We eat animals out of pure choice. Even indigenous populations who live outside of modern society still have access to plant foods via various transportation methods. And even still, just because there are some indigenous populations around the world that don’t have easy access to food shouldn’t dictate the decisions you make at your local grocery store. 

The truth is, it’s easier to be vegan now than it ever was. And it’s time for the “times to change” when it comes to viewing animals as food, clothing, entertainment, testing subjects, and so on. 

Going vegan will have its ups and downs, mistakes, and many lessons. But having true value in the process and believing in the bigger picture will keep you on your path. 

If you’ve made it this far, I thank you for taking the time to read! And I hope this was informative and helpful! Good luck on your vegan journey! Check out my other blog articles about vegan nutrition or fitness (many more to come), and follow me on social media for more free content!