30 Tips for Transitioning to a Plant-Based Diet
18 September 2020
Switching to a plant-based diet does not have to happen overnight. In fact, a gradual transition is far more likely to stick than a dramatic cold-turkey approach. Whether you are motivated by health, the environment, animal welfare, or all three, these thirty tips will help you make the shift at a pace that works for you.
Getting Started
1. Start with what you already eat. Look at the meals you enjoy that are already vegan or close to it. Pasta with tomato sauce, vegetable stir-fries, bean chilli, dal — you are probably eating more plant-based food than you realise.
2. Go at your own pace. Try one fully vegan day per week, then two, then three. There is no rulebook that says you must switch everything at once.
3. Do not aim for perfection. Veganism is about doing your best, not being flawless. If you slip up, do not beat yourself up. Just carry on.
4. Learn to read labels. Milk powder, casein, whey, and honey appear in surprising places. Check ingredient lists, but do not obsess — it gets easier with practice.
5. Understand your “why.” Knowing your motivation helps you stay committed when things get tricky. Watch a documentary, read a book, or follow vegan creators who inspire you.
In the Kitchen
6. Stock your cupboard with staples. Rice, pasta, oats, tinned beans, lentils, tinned tomatoes, coconut milk, soy sauce, and a good selection of spices will carry you through most meals. Read our guide on affordable vegan eating for more.
7. Learn five solid vegan meals. You do not need a hundred recipes. Five reliable dishes that you enjoy and can cook well is enough to start. Build from there.
8. Batch cook on weekends. Make a big pot of curry, chilli, or soup on Sunday and portion it out for the week. This saves time, money, and the temptation to order non-vegan takeaway.
9. Discover nutritional yeast. It sounds odd, but this flaky, golden powder adds a cheesy, savoury flavour to pasta, popcorn, and sauces. It is also fortified with B12.
10. Master tofu. Pressing and properly cooking tofu transforms it from bland and watery to crispy and delicious. Our guide to cooking tofu the easy way will sort you out.
11. Experiment with plant milks. Oat, soy, almond, coconut, rice — they all taste different. Try a few to find your favourite. Oat milk is the most versatile for cooking and coffee.
12. Use beans and lentils as your protein base. They are cheap, filling, and incredibly nutritious. A tin of chickpeas can become hummus, a curry, or a crispy roasted snack.
13. Do not be afraid of carbs. Rice, potatoes, sweet potatoes, bread, and pasta are the energy foundation of a plant-based diet. They are not the enemy.
14. Keep frozen vegetables stocked. Frozen peas, sweetcorn, spinach, and stir-fry mixes are lifesavers on lazy evenings. Just as nutritious as fresh and far cheaper.
15. Try veganising your favourite meals. Spaghetti bolognese with lentils instead of mince. Curry with chickpeas instead of chicken. Tacos with spiced black beans. You will be surprised how easily most dishes adapt.
Nutrition and Health
16. Take a B12 supplement. This is non-negotiable. Every vegan needs B12. A daily supplement or fortified foods will cover you. Read our full guide to vegan vitamins.
17. Get enough protein without overthinking it. If you are eating beans, lentils, tofu, nuts, and whole grains regularly, you are almost certainly getting enough protein. Variety is key.
18. Pair iron-rich foods with vitamin C. Squeeze lemon on your lentils, add peppers to your bean stir-fry. This significantly boosts iron absorption.
19. Consider a vegan multivitamin. Products like Veg1 from The Vegan Society are inexpensive and cover the common gaps: B12, D, iodine, and selenium.
20. Eat enough calories. Plant foods tend to be less calorie-dense than animal products. If you feel tired or hungry, you may simply need to eat more. Bigger portions and calorie-dense additions like nuts, seeds, avocado, and coconut are your friends.
Social Situations
21. Tell people early. If you are going to a dinner party or restaurant, let the host or your friends know in advance. Most people are happy to accommodate when given notice.
22. Offer to bring a dish. When attending a gathering, bring a vegan dish to share. It takes the pressure off the host and shows people that vegan food is delicious, not depressing.
23. Do not preach. Leading by example is far more effective than lecturing. When people see you enjoying your food and feeling great, they will ask questions on their own terms.
24. Learn useful phrases when travelling. If you travel in Asia, knowing how to say “no meat, no fish, no egg, no milk” in the local language is invaluable. Our guide to ordering vegan food in Thailand is a good example.
25. Have a thick skin. Some people will mock you, question you, or try to catch you out. It comes with the territory. Stay calm, answer honestly, and move on.
Staying Motivated
26. Follow vegan creators online. Surrounding yourself with inspiring content helps. Our list of top 40 Asian vegan blogs is a great starting point.
27. Join a community. Whether online or in person, connecting with other vegans makes the journey easier and more enjoyable. Check out our forums.
28. Celebrate your progress. Every plant-based meal is a positive choice. You do not need to be perfect to make a meaningful difference.
29. Keep trying new things. Explore cuisines you have never cooked before. Thai, Indian, Japanese, Ethiopian, and Mexican food all have incredible vegan traditions. You will never run out of things to try.
30. Remember why you started. On the days when it feels difficult, come back to your reasons. Whether it is for the animals, the planet, or your health, your choices matter. Every single one of them.