Progress Not Perfection

Ten gentle steps to transitioning to a plant based lifestyle.

So you have decided to go vegan or eat plant-based. Now what? First, remember that you already made the committed to refrain from animal products in your diet; this is a huge first step. You are about to add an infinite variety of fruits, vegetables, whole grains, beans, nuts, and seeds to your diet; you are gaining more then you are giving up. You are compelled to change your diet for some reason; whether it's compassion for animals, concern for the environment, or a commitment to healthy eating -remember you are making a difference. Let me take the time to say thank you. Your decision to move away from the Standard American Diet is a personal one, and it is essential to keep your reason front and center in your mind as you progress.

There are two main approaches to go about this change. Some can say goodbye to animal products overnight and throw away everything in their home that is not vegan. If that is you, I am in awe at your willpower. If you are like me, you are wondering what the second option is. A second method is a gradual approach to dietary change, that can be less disruptive to an already busy life. Think of it as taking baby steps toward your end goal. This guide is a progression over perfection approach to transiting to a more vegan diet and a plant-based lifestyle.

1) In this case, the internet can be your friend.

There is a treasure trove of reliable and reputable resources online that will help you through this journey. Some prime sources to start your transition are listed here. The Physician's Committee of Responsible Medicine and Nutritionfacts.org have great resources on what veganism can do for your body and health. If you are looking for recipes and cooking videos, the internet is full of helpful ideas. The Buddhist chef, Minimalist baker, and Wicked Healthy Food all have great vegan videos and recipes to explore. Most of these resources also have YouTube channels and associated Podcasts.

2) Start with something small.

Pick a small food item or drink that you consume almost daily to "veganize" first. My suggestion is coffee. Experiment and test out different non-dairy kinds of milk and creamers until you find what you like -soy, oat, and almond milks are some good options. The same change is also useful if you are a morning cereal person. Try to taste test all the different plant milks in your cereal .One mistake I have found people make, is buying unsweetened almond milk because it has the fewest calories, but beware it can seem much closer to water than milk which can be tough for transitioning. All plant milks taste different with different nutrient profiles and flavors, find one you like. Once you have implemented one vegan item to your menu, you will have the confidence to take on the next step.

3) Recipes already in your toolbox.

Sit down and think about recipes you enjoy to make or items you like to order that are already vegan or very close to it. Examples of items already vegan are toast with peanut butter or avocado, fresh fruits and cut veggies, hummus, or pasta with red sauce, make these already vegan items more often. For almost vegan meals, you may need to make simple substitutions such as remove the butter from the toast or meatballs from the pasta, and magically it's vegan! You can also substitute plant-based butter or meats to complete the meal with little to no extra effort! Start bringing these already or easily made vegan meals into your diet with more frequency. Lastly, the internet is a fantastic resource for converting recipes you already enjoy to vegan alternatives, try searching for "vegan steak recipes" or "vegan chicken pot pie recipes." The options are endless, and only a google search away. Keep a list of options, so you can refer back when you are stuck on what to eat or make.

4) Go exploring.

A large part about cooking and eating vegan is finding out what is possible on a vegan diet. Go out into your community and find restaurants, cafes, businesses that promote and provide vegan menu items and products. You will start learning what you like and what you don't. Is tempeh something you like or dislike? What is in the sauces that are not dairy but tastes like ranch dressing? Talk to the owners and the chefs; they will most likely love sharing recipes and tricks of the trade with newbies.

5) Find a team.

Part of exploring your local community is finding people who can relate to your experience and guide you on your journey. You are not alone, and vegans are always willing to help...trust me, ask for help, and you will be amazed at the response. Switching to veganism can seem challenging and isolating, especially if your family and friends are not making the change with you. You will find that if you have a few key people in the community that understand what you are going through, your transformation will be more sustainable. Having someone to confide in and share your cooking successes or failures is critical. Having people to give you advice and connect you with others in the community is very important in making this switch sustainable. Find these individuals and probe them for info, odds are they will love it...I know I would!

6) Make your meal routines vegan.

OK. So you found some vegan friends and establishments, you are eating more vegan meals, now you are ready for the next step. Since humans are creatures of habit, I have found that if you can find 3-4 quick and easy meals for breakfast, lunch, and dinner, you will find it much easier to keep on track. Start with breakfast, find three meals that are vegan, easy, and that you like. Some simple go to's are cereal with non-dairy milk, fruit with toast and avocado, non-dairy yogurt with granola and berries. Now you have successfully transitioned to all vegan breakfasts! Next is always keep healthy snacks on hand for home or work, so your not tempted to hit the vending machine or fast food lines when hunger strikes. My first thought is always fruit. It is full of fiber, low in calories, and some come already prepackaged: bananas, apples, plums, or peaches, to name a few. Dried fruit is easy to keep in your desk at work or on the shelf at home. Make large batches of dried fruit and nut trail mix for the workplace. Move onto to lunch and dinner with the same philosophy, and you will find these habits protect you from the temptations of food filled with processed sugar, salt, fat from unsustainable animal sources.

7) Finding your "go-to's" when out.

People seem to gravitate toward the same restaurants when they go out. Looking at menus beforehand and deciding on the options before you go will prepare you for when you get to the cashier or waiter. At first, if you don't plan, you may make a decision by habit that isn't vegan by mistake. If your co-workers love going to Panera and Chipotle, then find your go-to menu items before you go! Vegan options can be where you least expect them; Pizza Hut sells a roasted veggie, dairy-free pie, Burger King has a veggie burger you can ask without the cheese, Taco Bell has a bean burrito no cheese. When you think nothing is on the menu don't forget to look at the side dishes, some of the best sides are at steak houses! There are options for you.

8) Get in the kitchen and get messy.

Once you have your three basic lunch and dinners curated. Now it is time for the fun stuff, cooking. Making vegan mac and cheese, creating vegan lasagna, or even a vegan kale salad is much easier than you may think. I recommend starting with recipes you already know and love. Experiment with veganizing those recipes. Take the basic dinner of roasted asparagus, mash potatoes, and steak. Lucky for you asparagus and potatoes are already vegan. But instead of steak lets experiment with marinating and grilling a portobello mushroom. Go back to your favorite vegan chefs online and once or twice a week, make an effort to recreate your favorites. You do not need to make an amazing, glorious vegan dinner every night; sometimes, you just need to eat dinner. That is why you have your stand-by, easy go-to recipes for busy days. Pick one day a week to dedicate to expanding your menu and create yummy vegan meals.

9) Whoops, you made a mistake.

So what. I know we feel like there is some vegan police out there to tell us every-time we screw up, but there isn't. You accidentally bought something with dairy or eggs in it. You went on a big trip to another city you were unfamiliar with, and the fries came with parmesan cheese. Don't freak out, don't throw in the towel. Eat the fries, and wake up the next day to avocado toast. Learn from the mistake and try to prevent it from happening in the future, be better tomorrow then you were today. It is not a big deal, and you can always get back on track. Remember this is a lifestyle, not a fad diet; it is not something that you can lose in one meal.

10) On your way.

By this point, you are well on your way to being fully vegan and plant-based. You searched online for your favorite vegan chefs and doctors. You have switched multiple meals to plant-based alternatives. You found what to eat and where when you eat outside the home. You have met and made friends with other vegans in your community. These steps could take you three months or a whole year, but the timeline doesn't matter. Remember your why, and keep moving forward, progressing toward your goal to make a better life for you, the animals, and the planet.