Thinking about going vegan but not sure where to start? Whether you're motivated by health, sustainability or animal welfare, transitioning to a vegan lifestyle can be both rewarding and challenging. This guide breaks down the essentials—from understanding what veganism really means to practical tips for making the switch smoothly. Let’s dive into the basics and set you up for success on your plant-based journey.
What Is Veganism?
At its core, veganism is more than just avoiding meat—it's a lifestyle that excludes all animal-derived products, including dairy, eggs, and even honey. A vegan diet focuses on whole, plant-based foods that nourish the body and support overall well-being.
But here’s the catch: vegan doesn’t automatically mean healthy. Sure, French fries and soda might technically be vegan, but they’re far from nutritious. The key is to choose whole foods and minimally processed options that fuel your body with essential nutrients.
A well-planned vegan diet includes smart substitutions to replace nutrients typically found in animal products. For example, swapping dairy for fortified plant-based milk or replacing meat with protein-rich legumes and tofu ensures you’re not missing out on vital vitamins and minerals.
Foods to Avoid on a Vegan Diet
Simply put, a vegan eating style means you don’t consume anything that comes from animals, including:
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Meat, poultry, fish and shellfish
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Eggs
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Dairy (milk, cheese, butter, cream)
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Animal-based broths, gravies and sauces
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Condiments or dressings containing dairy or eggs
Foods to Enjoy on a Vegan Diet
The good news? There’s a huge variety of delicious and nutritious foods you can eat:
Plant-Based Proteins
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Legumes: lentils, chickpeas, kidney beans, split peas
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Soy products: tofu, tempeh, edamame
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Seitan (wheat protein), textured vegetable protein
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Nuts, seeds, and nutritional yeast
Vegetables
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Fresh, frozen, or canned (low-sodium) options like spinach, broccoli, carrots, mushrooms, peppers and Brussels sprouts
Fruits
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Fresh, frozen, canned (in water or juice), and dried fruits like apples, berries, bananas, figs and apricots
Whole Grains & Starches
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Whole-grain bread, pasta, rice, quinoa, oats, millet and starchy vegetables like sweet potatoes and corn
Dairy Alternatives
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Unsweetened almond, soy, oat, hemp, coconut and cashew milks
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Plant-based yogurts and cheeses (low-sodium options preferred)
Healthy Fats
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Extra virgin olive oil, tahini, avocado, nuts, seeds and olives
Transitioning to a Vegan Lifestyle: Tips and Tricks
Transitioning to a Vegan Diet
Making a major lifestyle change—like switching to a vegan diet—doesn’t have to happen overnight. In fact, gradual transitions tend to be more sustainable and less stressful. Here are practical strategies to ease into a plant-based lifestyle.
Start Slowly
Wondering how to become vegan without feeling overwhelmed? Start small. Replace one meat-based meal a week with a plant-based alternative, or try vegan breakfasts a couple of days a week. These incremental changes help you adjust your habits and palate over time.
You don’t have to be “perfect.” If you still enjoy feta on your salad once a week, that’s okay. Call your approach plant-forward or flexitarian—what matters most is aligning your diet with your values and goals.
Eliminate Red Meat First
Red meat is often the least healthy animal product, so it’s a smart place to start. Here’s a sample timeline to guide your transition:
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Week 1: Eliminate red meat
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Week 2: Drop chicken, continue eating fish
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Week 3: Add more meatless meals
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Week 4: Try new plant-based recipes
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Week 5: Replace dairy with alternatives
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Week 6: Eliminate fish
This gradual approach helps your body and mind adjust while keeping your diet exciting and manageable.
Stock a Vegan Pantry
A well-stocked kitchen makes vegan cooking easier and more enjoyable. Keep these staples on hand:
Pantry Essentials:
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Canned beans (chickpeas, black beans)
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Diced tomatoes and tomato paste
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Whole grains: brown rice, quinoa, oats
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Frozen vegetables
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Herbs and spices
Healthy Snacks:
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Fresh fruit
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Carrot sticks with hummus
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Mixed nuts and seeds
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Avocado toast
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Nut butter with apple slices
Avoid Nutritional Deficiencies
A vegan diet can be incredibly nutritious—but only if you’re mindful of key nutrients. Here’s what to watch for:
Protein
Whole-food sources include:
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Lentils, beans, peas
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Tofu, tempeh, seitan
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Quinoa, nuts, seeds
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Nutritional yeast
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Plant-based protein powders (optional)
Iron
Plant-based iron isn’t absorbed as easily, so pair iron-rich foods (like spinach, lentils, tofu) with vitamin C sources (citrus, tomatoes, peppers) to boost absorption.
Omega-3 Fatty Acids
Support heart and brain health* with:
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Flaxseed
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Walnuts
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Chia seeds
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Pumpkin seeds
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Edamame
Calcium
Look for fortified plant milks and include leafy greens like kale, broccoli and collards.
Vitamin B12
Since B12 is mostly found in animal products, choose:
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Fortified cereals and soy products
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Tempeh
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Nori (seaweed)
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Supplements if needed
Vitamin D
Get sunlight when possible, and consider fortified foods or supplements—especially in colder months.
Plan Your Meals Ahead of Time
Meal planning helps you stay consistent and avoid last-minute temptations. Each week:
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Create a weekly menu
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Prep meals in bulk
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Research vegan-friendly restaurants in advance
Try One New Vegan Recipe a Week
Keep things fresh by experimenting with new recipes. Over time, you’ll build a go-to collection of meals that make sticking to a vegan lifestyle second nature.
