How to Go Vegan
A practical, step-by-step overview of transitioning to a vegan diet and lifestyle, covering approaches, nutrition, shopping, cooking and social situations.
Going vegan refers to the process of transitioning from a diet and lifestyle that includes animal products to one that excludes them, in line with the principles of veganism. People make the change in many different ways, and there is no single correct method. This article summarises common approaches and practical considerations.
Choosing an approach
Transitions generally follow one of two patterns:
- Gradual transition. Animal products are removed step by step, for example by first eliminating meat, then fish, then eggs and dairy. Some people start with one fully vegan meal or day per week and build from there. This approach allows time to learn new recipes and shopping habits.
- Immediate transition. Some people switch all at once, often prompted by a documentary, a personal decision or a structured challenge such as veganuary. A fixed trial period, commonly 30 days, can make the change feel manageable.
Neither approach is universally recommended; the most suitable one depends on the individual’s circumstances, cooking experience and household.
Step-by-step guide
- Learn the reasons. Understanding the ethical, environmental and health arguments, such as those covered in ethical veganism, factory farming and environmental impact of animal agriculture, helps many people stay motivated.
- Start with familiar meals. Many common dishes are already vegan or easily adapted, such as pasta with tomato sauce, bean chilli, vegetable curry, stir-fries and lentil soup.
- Find substitutes. Products such as plant-based milks, vegan cheese, tofu, tempeh, seitan and meat alternatives can replace familiar foods. egg substitutes and aquafaba are useful in cooking and vegan baking.
- Plan nutrition. Take a reliable source of vitamin B12 from the start, either fortified foods or a supplement. Also consider vitamin D, iodine, Omega-3 fatty acids, calcium, iron, zinc and protein. A registered dietitian can provide individual advice.
- Read labels. Learn to recognise animal-derived ingredients such as whey, casein, gelatin, carmine and shellac (see hidden animal ingredients). vegan certifications and labels can make shopping quicker.
- Plan meals and shopping. Simple meal planning reduces stress and waste. Staples such as beans, lentils, grains, oats, frozen vegetables and seasonal produce keep costs low (see vegan on a budget).
- Handle social situations. Look up menus in advance, tell hosts about dietary needs and offer to bring a dish. See eating out as a vegan and vegan travel.
- Extend beyond food. Many vegans gradually replace leather, wool and other animal-derived materials as items wear out, and choose cruelty-free cosmetics and household products. Using up existing non-vegan items before replacing them is a common, pragmatic choice.
Building a balanced plate
A widely used guide for vegan meals is to include, over the course of the day:
| Food group | Examples |
|---|---|
| Legumes | Beans, lentils, chickpeas, peas, tofu, tempeh |
| Whole grains | Oats, brown rice, wholemeal bread, quinoa, barley |
| Vegetables and fruit | A variety of colours, including leafy greens |
| Nuts and seeds | Walnuts, flaxseed, chia, hemp seeds, tahini |
| Fortified foods | Fortified plant milks, breakfast cereals, nutritional yeast |
nutritional yeast is often used to add a savoury, cheese-like flavour and some brands are fortified with B12.
Common challenges
People transitioning commonly report the following difficulties:
- Cravings for particular foods, often cheese. Trying different brands and recipes, or temporarily relying on convenience products, can help.
- Social pressure from family, friends or colleagues. Many people find it helpful to focus on sharing food rather than debating.
- Digestive changes from increased fibre, which usually settle as the body adapts. Increasing legumes gradually and cooking them well can reduce discomfort.
- Not eating enough. Whole plant foods are often less energy-dense, so portions may need to be larger, particularly for active people (see vegan athletes).
- Accidental slip-ups. Mistakes are common when learning, and many vegan organisations encourage people not to be discouraged by them.
Special circumstances
People who are pregnant, breastfeeding, raising children, or living with a medical condition should seek professional dietary guidance. See vegan pregnancy and children for more detail.