Replacing eggs in baking is easy. You can use flax eggs, chia eggs, aquafaba, banana, soft tofu, applesauce, psyllium fiber and more. You can also do incredible things without baking, check out my list of the best blogs for raw vegan desserts to learn more. Okay, the final step. Cutting out eggs. Depending on how your journey went, it may have been a week, a month or 6 months since you started.
Either way, at this point, you should be completely plant-based! Continue exploring new foods, cuisines and recipes. Keep learning, go easy on yourself and just enjoy this amazing, plant-based lifestyle. Health is more than just what we eat. Stress management, exercise and fun all play a roll. Now is a good time to start incorporating more healthy habits that will support your nutrition plan.
These aspects of healthy living can be integrated into your routine at any time. They seem simple but they all play a roll in holistic living so you can feel your best and live life to the fullest.
How to Transition to a Plant-Based Diet One Step at a Time
The best plant-based sources of protein include nuts, seeds, hemp seeds, beans, lentils, tofu, tempeh, edamame, seitan, spirulina, quinoa and nutritional yeast. Even fruits and vegetables contain protein. Read my post on the best vegan protein sources for more options.
I am not a doctor but I do recommend supplementing B12 if you eat a plant-based diet. I use a sublingual B12 spray however you can also get enough through fortified foods such as nutritional yeast, cereals and store-bought plant milks. Read my post on vegan nutrition for more info.
Plant-based sources of iron include lentils, soybeans, tofu, quinoa, oatmeal, fortified non-dairy milk, pumpkin seeds, sunflower seeds, sesame seeds, swiss chard, collard greens and molasses. Plant-based sources of calcium include fortified non-dairy milk, tofu, soybeans, bok choy, collard greens, broccoli, kale, mustard greens, figs, tahini sesame and okra. Those are the main sources of iron and calcium but many other plant foods contain smaller amounts of these essential minerals.
Eat lots of plants, in all colours of the rainbow and you should be good. More on calcium and iron in my vegan nutrition guide.
Eating plant-based is not expensive. Meat, eggs and dairy are far more expensive than any plant-foods are. Read my post on How to Eat Healthy on a Budget for some tips on how to make it work. Dairy-free living is a lot easier than you might think. As you transition, you can use dairy alternatives such as vegan cheeses, sour cream and milk.
Read my post on how to replace dairy in your diet for more into. Check out my 3-day whole food plant-based meal plan and one-week vegan meal plan. Whole food plant-based food groups include legumes include soy and soy products , whole grains such as quinoa, oats and brown rice, whole grain products such as lightly processed breads and pasta, nuts, seeds, vegetables and fruits. Breakfast — either a big veggie hash with sweet potato and tofu scramble, oatmeal or a big, healthy breakfast smoothie more breakfast ideas here. Lunch — healthy soup and sandwich, meal-sized healthy salad , rice and veggies, veggie wrap with chickpeas, stir-fry.
Dinner — whole grain pasta with veggies, zucchini noodles , curry , healthy stew, lentil dahl more dinner ideas here , healthy casserole. Snacks throughout the day, if needed — handful of nuts and a piece of fruit, chia pudding, small smoothie, veggies and hummus, homemade energy bars.
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I hope that helped clear some things up so you can get started on your plant-based journey. Remember, there is power in small change. Take things one day, one step, one meal at a time if you have to and watch those small steps compound into big changes. If you need more help figuring out what to eat, please come over and join my private Facebook. I share daily meal plans, recipes and tons of info on nutrition and holistic living. See you there!
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Click here to join. About Deryn. Connect with me on Instagram , Facebook and Pinterest and read more about me here. Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed. Hi Deryn, Great article with a plethora of helpful resources.
Your article is one to save and re-read to start the journey and stay on course. I get confused between plant-based and vegan, somewhat turned off by how extreme and complicated veganism seems to be. Plant based makes just makes sense although my carnivore-ish habits will be hard to break. As a podcast listener, I especially appreciate the helpful list of Rich Roll episodes to reference.
Looking forward to giving them a listen. Thanks for your great content. Much appreciated! Thank you so much for this wonderful article. I have found many tips that I am going to use on my journey to being vegan.
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Thanks again! This post is going to be SO helpful for someone looking to live a plant-based diet! Lots of great information and encouragement! Such a good guide!! You really hit on everything to set people up for success! Small changes can make a difference. This is such a helpful resource! I love the point about progress not perfection and making little changes! I really appreciate your approach… listen to your body and go with your gut. Thank you for posting this. Thank you!
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