21 High Protein Vegan Recipes for Athletes

21 High Protein Vegan Recipes for Athletes

If you’re vegan that you’ve probably received that look at least once. You know, the one of pure bafflement as someone looks at you and asks, ‘But where do you get your protein from?’ More »

Meat-eaters are being put off going veggie because of certain aggressive vegans, says survey

Meat-eaters are being put off going veggie because of certain aggressive vegans, says survey

Let’s just get this out of the way from the get-go. The stereotype of the shouty vegan isn’t true to all vegans. There are loads of vegans and vegetarians who aren’t at More »



Here’s some news that will bring a sigh of relief to farm animals: Research from the American Heart Association indicates that plant-based diets might be the best choice to reduce heart failure, More »



1. 5 INGREDIENT BLACK BEAN CHILLI   Savory Naturally sweet Slightly smoky Soul warming Satifying Healthy & quick! You’ll Need: CHILI 1 medium yellow or white onion, diced ( + coconut or More »

41 Snack Foods That’ll Make You Say, “Damn, That’s Vegan?”

41 Snack Foods That’ll Make You Say, “Damn, That’s Vegan?”

A lot of people are surprised to find out how much of their “regular” snack food is actually vegan-friendly. Vegan food is just food that contains no products derived from animals. Find More »


21 Things Real Vegans Actually Eat


Veganism! It’s good for the planet, and it’s good for animals. We all know we should let a few more vegan meals into our lives.

21 Things Real Vegans Actually Eat

Reddit / Via reddit.com

Plus, it’s more vegetables. Vegetables are good for you.

But also, it’s really hard. Because CHEESE.

21 Things Real Vegans Actually Eat

Salad just isn’t a cheeseburger, is it?

We asked a bunch of real vegans to share what they eat on a regular basis. Because if normal people are managing it, it can’t be that hard, right?! (Spoiler alert: VEGAN PIZZA EXISTS.)

We talked to bloggers, students, dancers, mums, nutritionists, and even a former sports therapist. These people eat dairy- and meat-free on a daily basis, and it’s become their normal routine. Some are bona fide experts, and some are just like you and me.

Here’s what they suggested.

1. Vegan mac ‘n’ cheese

Vegan mac 'n' cheese

“Macaroni cheese was always one of my favourite comfort food dishes growing up and I was delighted when I discovered vegan mac ‘n’ cheese! The sauce in the one I make is made from Violife cheddar, homemade cashew milk, a little bit of coconut oil, Himalayan salt, and cracked black pepper. So simple, beautifully creamy, and non-vegans love it too!”

– Momoko Hill, 27, freelancer, Cornwall

2. Oreos

“Those helpful people at PETA published a list of readily available ‘accidentally’ vegan foods, including my personal favourites – Jus Roll pain au chocolat, McVitie’s Ginger Nuts, and, of course, Oreos. (BTW, I know Sriracha goes with almost everything, but I wouldn’t recommend it with Oreos.)”
– Michelle, 30, digital manager, London

3. Tomato-basil toasts

“The foods I eat the most are the non-recipes, the foods anyone can make. If you have good ingredients, you don’t have to dress them up. Bread, tomato, basil, olive oil, salt, and pepper. It doesn’t get better than that.”

– Madeline Heising, creator of The Collegiate Vegan, Boston

4. Summer rolls

“I love making summer rolls because they’re so versatile, easy to make, and really healthy! You can add any filling you like, but I love to add tofu, peppers, rice noodles, sweet potatoes, and carrots. Add a little dipping sauce like soy sauce and you’re good to go.”

– Kitty Cowell, 28, fashion stylist and blogger, London

5. Creamy courgette pasta

Creamy courgette pasta

Lindsay Reynolds / Via veganyumminess.com

“I love vegan pasta recipes because they are tasty, kid-friendly, and super fast to throw together on a busy weekday.”
– Lindsay Reynolds, 28, mother, nurse practitioner, and creator of Vegan Yumminess, Maine

6. Veg sauté

“I always recommend veggie sautés and stir fries to veg-curious folks because they are easy to make, come together in minutes, and you can add your favourite plant-based protein source like beans, vegan meats etc to round out the nutritional profile of it. Plus it just tastes great!”

– Jackie Sobon, 28, food photographer, creator of Vegan Yack Attack, and author of Vegan Bowl Attack, California

7. Vegan five-cheese pizza

“This meal is from one of my favourite restaurants, Fed by Water in Dalston, which creates delicious Italian food for carnivores, vegetarians, and vegans. I have been vegan for nearly a decade and only discovered this restaurant in the last year, so I take every opportunity to make up for the barren, pizzaless years. My pizza features dairy-free versions of mozzarella, blue cheese, red cheddar, and others.”

– Michelle, 30, digital manager, London

8. Teriyaki-ish tofu with avocado

Teriyaki-ish tofu with avocado

Emily von Euw

“Really into this small meal lately: Sauté some tofu in soy sauce, maple syrup, and rice vinegar; serve with a sliced avocado on top; drizzle with sesame oil and sprinkle with smoked salt. The textures and flavours go really well together and it only takes a few minutes. Lots of protein and healthy fats, so I love it after the gym.”
– Emily von Euw, 22, author of The Rawsome Vegan Cookbook and creator of The Rawsome Vegan Life, Vancouver

9. Burrito bowls

Burrito bowls

“I make these brown rice burrito bowls all the time. With beans, rice, veggies, and guacamole, they easily cover all of my nutrition needs for a meal. If I’m short on time I can make this in 10 minutes with canned beans, frozen rice and vegetables, and store-bought guacamole and salsa – or, if I have more wiggle room, I prepare some or all of the components from scratch, usually in batches so that I can eat the burrito bowls throughout the week.”
– Shannon, creator of Yup… It’s Vegan, Baltimore

10. Vegetable stir-fry

Vegetable stir-fry

“Veg, edamame, and tofu stir-fry with homemade teriyaki sauce and rice noodles. I also add sprouted lentil and mung beans. It’s quick, child-friendly, and delicious! My two kids really love this.”

– Monika Bhika, 38, former sports therapist, Surrey

11. Vegetable and dumpling soup

Vegetable and dumpling soup

Sandra Vungi / Via vegansandra.com

“When I think about soup, this is the first one that comes in mind, especially in the cold winter season. It’s so comforting and delicious. Made with carrots, garlic, and parsley, it’s super cheap and really easy to make. I always have the ingredients at home and it hits the spot every time. The dumpling dough is super simple too, as you only need some flour, water, and seasoning.”
– Sandra Vungi, 26, creator of Vegan Sandra, Estonia

12. Peanut butter

Peanut butter

“The thought of going vegan turns a lot of people off because of what they can’t eat. But just think about what you can eat, and in what quantity! For example, I live almost entirely on various nut butters and hummus. Veganism: the perfect excuse to eat peanut butter from the jar.”

– Daniel Dalton, 32, staff writer at BuzzFeed UK, London

13. Cinnamon porridge

Cinnamon porridge

“Deliciously warming cinnamon porridge, topped with fresh mango, orange, dried goji berries, and hemp seeds. This keeps me going all morning.”

– Roxy Bryant, 27, dance artist, teacher, and choreographer, London

14. Satay-marinated tofu salad

Satay-marinated tofu salad

“I make this in the summer when it’s warmer. It’s so easy to make, and filling, too. Plus the Asian satay tofu makes a boring salad much more interesting. My meat-eater work colleagues were hovering over it!”

– Charlie Hyams, 21, video editor, London

15. Buckwheat waffles

Buckwheat waffles

Vaishali Honawar / Via holycowvegan.net

“A kid-approved favourite breakfast in our home are these gluten-free buckwheat waffles. These are actually multigrain, with rice flour and oat flour in addition to buckwheat, and they have good fats from flaxmeal. These are our go-to good eats on lazy Saturday mornings.”
– Vaishali Honawar, 48, creator of Holy Cow Vegan, Washington

16. Tofu omelette

Tofu omelette

“I stuff this with mushrooms, spinach, and red pepper, but I create different fillings depending on what I fancy and what’s in the fridge. It tastes fantastic and is so easy to make.”

– Karolina, 33, self-employed, Aberdeen

17. Brussels sprouts

“My favourite way to eat Brussels sprouts is sautéed in a cast-iron skillet, then paired with something sweet. Dates are not only delicious, they also offer an energy boost, making this dish an excellent choice for lunch or an afternoon snack.”
– Nikki Haney, 36, social media manager, New York

18. Homemade pizza with garlic chips

Homemade pizza with garlic chips

“I topped this pizza with peppers, onion, cherry tomatoes, and Violife cheese, and served it with homebaked garlic chips. I love vegan junk food – it feels naughty but it’s actually quite healthy.”

– Emma Robinson, 21, creative-writing student, Cornwall

19. Spinach and chickpea curry
“I love this dish as it is plant-based, quick and easy to make, and full of nutrients, along with being a source of protein and fibre.”

– Anna Daniels, 33, registered dietitian and creator of Honest Nutrition, North Yorkshire

20. Fig and pomegranate pizza

Fig and pomegranate pizza

“Pizza is always my go-to vegan dish, and this fig and pomegranate combo is my all-time favourite. Every Friday is ‘Friday night pizza night’ in our house. I whip up my quick cheat’s dough, smother it with a base sauce, throw on toppings of choice, and voilà. Easy, quick, and delicious.”

– Louise, 33, creator of I’m a Little Vegan, Cork

21. Roasted romanesco cauliflower

Roasted romanesco cauliflower

Amber St. Peter / Via fettlevegan.com

“The meal I’ve been eating most often lately and is definitely a favourite is roasted romanesco cauliflower. I love it because it’s really simple to make, sort of a set-it and forget-it meal, and it packs a TON of flavour. Plus it’s a great way to enjoy seasonal romanesco…and it tastes great with a tall glass of wine!”




I am the one to always pass by articles with a title such as this. Not really interested in hearing about a half-hearted attempt to go vegan and then telling the whole world how ‘dangerous’ plant-based eating is for your health.

Yet, something drew me like a magnet to this story, and I kept devouring line after line. After I’d reached the end of it, I knew I had to share it with you, guys! It’s a piece every vegan must read.


Originally posted here.

Okay, vegans. I know what you’re thinking. There have been many articles with similar titles circulating around the internet for years, and after you read the article you realize the person, although technically vegan, also had a serious eating disorder like anorexia or even the lesser-known “orthorexia,” or was on a restricted calorie cleanse consisting of lettuce water, or they were homicidal parents feeding their baby one carrot a day – or something like that. Somehow, people like this even manage to wind up on the Today show with book deals, as we saw earlier this week.

Well, this is not one of those stories. For me and my fiancé, our regular vegan diet actually almost killed us. If you’re thinking about veganism, you’ll want to read this – and vegans, please hear us out.


I believe people are vegan for really, really good reasons. In a nutshell, they’ve learned that we make the choice every day to either pay people to breed and intentionally kill vulnerable animals for our pleasure – or to just not do that. After all, these animals value their lives as much as our pets do and are just as worthy of love.

Then they learn that dairy and eggs are as bad as animal meat, because newborn males are an unfortunate byproduct of egg and dairy production and are typically killed – while their sisters and mothers are forced into production before being butchered once “spent” a mere fraction into their lifetime. And they learn that this is part of the typical process even if the farms are “humane,” small, local, organic, pastured, cage-free, or free-range.

They learn about the many scientific and academic sources showing that vegan diets represent perhaps the most significant environmental effort one can make, requiring about half the water and emissions to produce compared to typical Western diets. This is starting to become more mainstream information, especially since Cowspiracy hit Netflix.


As a recent Chemical and Engineering News cover story explains, producing meat and animal products “requires a lot of animals raised on huge, unsustainable amounts of plant protein,” adding, “A switch to plant proteins by those who can afford meat would go a long way to feeding the growing global population while using fewer of the planet’s resources.”

So how could we just sit by and continue to opt in to this human-created nightmare called animal agriculture when we could just make a very simple, doable lifestyle change to create less harm?

With that background, hopefully you can understand why we chose to go vegan. Our hearts were in the right places. I’d been totally vegan for about 3 years after dabbling in varying degrees of vegetarianism throughout my life. My now-fiancé Craig made the shift after we’d been together for a few months.


Our Vegan Diet Almost Killed Us – No, Really

Unlike the typical negative stories of vegans eating very restrictive diets, we basically ate everything under the sun other than animal products, of course. Craig’s an amazing cook and I’m not so bad myself. Since there are 20,000+ edible plant species on planet Earth to choose from and tons of ways to enjoy fresh, frozen, and prepared fruits, vegetables, herbs, spices, mushrooms, beans, legumes, nuts, and seeds, it wasn’t hard. We made rich cheeses, sausages, ice creams, gravies and more, all without animals. It’s not like we were stranded on a desert island without a plentiful supply of food. And when we got lazy, there were plenty of yummy pre-made vegan meats and cheeses to choose from at the store, even after we moved from an urban to a rural area.

We stuffed our faces full of delicious, nutritious food basically every day with few exceptions – say, that time on a business trip I was stuck with omnivores who looked pityingly at my wilted salad and plain baked potato at the restrictive omni restaurant they took me to. (I snuck out after for a real meal at Native Foods.) But generally everywhere we went, we could get satisfying vegan meals, even from popular chains like Subway to Taco Bell to Chipotle.

Our Vegan Diet Almost Killed Us – No, Really


Whenever I used an app to see if I was getting enough protein, I’d usually had more than enough even just by lunch! I’d always tried to take a daily multi-vitamin even when I was omni, and that didn’t change, but I now took a vegan-friendly version when I remembered to (and I admit I often forgot). Like my old supplement – and like those given to livestock themselves – it included vitamin B12. Salt is iodized, folic acid is added to many packaged goods, and vitamin D is added to cows’ milk, so we didn’t find it weird to be getting a nutrient obtained from bacteria in isolation rather than from the flesh and fluids of animals.


Our Vegan Diet Almost Killed Us – No, Really

We were getting all our nutrients like everyone else and were totally healthy. I hadn’t wasted away, my hair wasn’t falling out, etc. When I gave blood at a blood drive, the nurse commented on my high iron levels. At my annual physical checkups, my physician never mentioned anything was remotely amiss. And despite working in offices where colds and flus regularly made the rounds, neither of us had gotten the flu since going vegan, or even much of the sniffles.

Yes, sometimes it was hard socially, like when my uncle asked me why vegans don’t care more about people. I told him we don’t kill and eat people, either. That shut him up. (I could direct those with further objections here or give them the handy  anti-vegan bullsh*t mix n’ match for fun.) And that time when the waiter accidentally put dairy milk in my oatmeal, instead of throwing a tantrum, I politely requested another bowl. The struggle is… real?

I should add that Craig is a molecular biologist and I have an MBA in environmental management, so we know better than to intentionally harm ourselves to avoid harming others – or so we thought. After all, despite lots of anecdotal confirmation bias-affirming claims to the contrary, the world’s largest organization of food and nutrition professionals (the Academy of Nutrition and Dietetics, formerly called the American Dietetic Association) and its international counterparts declare a vegan diet is healthful and appropriate for all stages of life, with not one medical or dietetic association claiming otherwise or that the flesh or fluid of any animal is somehow necessary to cure, treat, or prevent any deficiency, disease, or twinge of discomfort. Not only that, but a growing body of evidence shows that animal products don’t do a body good after all.


Well, it was a couple of months ago when we ran out of cashew milk (one of many tasty non-animal milks) and bananas. I really, really like to make shakes every day around midafternoon – peanut butter, dates, vanilla, chocolate, berries, whatever ­– with a frozen banana for a creamy base. I swear it tastes like soft serve ice cream, but healthy. You can add hemp, chia, and/or flax seeds and a few Brazil nuts for an extra boost of sustenance too, if you’re into that sort of thing.

So we ended up going to the grocery store to get more milk and bananas, and as we were crossing the street to the store after parking… wait for it… a car totally came out of nowhere and almost hit us! It was seriously a really close call. We could have been killed. We almost died!

If we hadn’t been vegan, we wouldn’t have run out of cashew milk, and we probably wouldn’t have been drinking a midafternoon shake because we probably would have still been in a food coma from eating severed birds’ wings or someone’s ribcage with mammary secretion dip or whatever the hell it is omnis eat these days. Am I right?


Ever since that fateful day, even though our vegan diet almost killed us, we’re actually both… still vegan. You heard me right.

We decided that we’d still rather not pay people to do things like fire bolts into sweet animals’ brains and slit their throats, grind up newborn male chicks in macerators, place “spent” hens in gassing chamber units, force females to lactate by impregnating them and then removing and either killing their babies or forcing them into the same servitude based on their gender, turn “spent” mothers into hamburger meat, remove fishes from the rapidly depleting oceans to become “seafood” no one needs (or feed for filthy fish farms for more manufactured seafood no one needs), or heck, even to steal honey we also don’t need that bees produce for their own personal use and whom we have to sedate in order to take. That would be like, I don’t know, aliens breeding humans for our ear wax.

In fact, seeing as the global population is now seven billion humans and SEVENTY billion farmed animals, we’d rather not pay people to artificially inseminate animals at all! And if we want to talk about our diets almost killing us, perhaps the focus should be on the many pervasive lifestyle diseases either directly caused or greatly exacerbated by animal-derived foods, many of which actually kill people. In fact, heart disease, which vegans rarely get, is the number one thing that actually kills people!


After all, we have somehow managed to peel back multiple, complicated layers of confusion and cognitive dissonance we’d picked up from a lifetime of sensationalist articles like the one you thought you were about to read. Like you, we had constant exposure to the same repeated myths and misinformation about where nutrients must come from, had been told the same fairy tales about farming animals for their flesh and fluids, and we also operated in a social context that reduced our natural wisdom and empathy for animals; animals whose individuality and cuteness we would have otherwise gone gaga over – or whom we would have at least respected enough to just leave the hell alone and eaten or worn something else.

We didn’t come this far to turn back now, careless drivers and annoying lifestyle bloggers be damned.

If you’re interesting in going vegan, visit vegankit.com or google “how to go vegan.”

By Inourishgently




You cannot be an environmentalist and a non-vegan. Yet, often times the most passionate, vigilant, and militant environmentalists still eat animal products. Let’s see some examples of why that is… well, hypocritical. Beef production alone uses more water than is consumed in growing the nation’s entire fruit and vegetable crop. Producing a single hamburger patty uses enough fuel to drive 20 miles and causes the loss of five times its weight in topsoil. In his book The Food Revolution, author John Robbins estimates that “you’d save more water by not eating a pound of California beef than you would by not showering for an entire year.” Because of deforestation to create grazing land, each vegetarian saves an acre of trees per year. The facts could go on, but… well, you get the point!

Vegan HealthVegan Diet Before and After. From Junk Food Junkies to Vegan Marathon Runners


By veryveganrecipes

This is one of the most amazing vegan weight loss success stories I have ever seen. It’s about more than losing weight and a vegan diet. It’s about what’s possible in a relationship, the power of food and the power of change!

When I first read about Robert and Jessica Foster my mind was blown! They were a couple from Boulder Colorado and they were very overweight and unhealthy. But they didn’t just continue to live that way. They did something about it! Their last hope was a vegan diet.

What was their motivation? Their kids. I wish more parents could see that their children will grow up eating and living the same as their parents. If you want your children to be active and healthy you have to do it by example. This was something this amazing couple realized. Robert told CNN, “‘It got to the point where we realized it didn’t matter what we fed them, If we weren’t eating the same way or if we were overeating, they were going to follow our example.’

The chose to lose weight by starting a vegan diet. It’s been proven time and time again that going vegan is the best path to weight loss. You won’t believe how much it changed the Fosters lives. The lost an amazing combined 280 pounds! See their amazing before and after pictures and exactly what they did on the next page below.

Robert and Jessice completely transformed their lives by choosing a vegan diet. They gave up things like cheeseburgers and traded them for healthy vegan food.

How did Robert and Jessica get to the point they decided to go vegan and change their lives?Jessica said,

“There was that point I hated myself so much. I wasn’t giving them the full me because I was disgusted,’ she said of her family. You have to look in the mirror and say, “Am I going to allow this to continue or am I going to stand up and make those changes?” A light turned on upstairs.”

They went vegan, they began cooking all of their meals at home, and they starting moving and being active. Before long they had run their first 5k marathon. And since then they have gone even further. Just check out their pics now!

vegan weight loss success

Photo Courtesy of Daily Mail



While there are no new medical articles demonstrating the health benefits of adding bacon and burgers to your diet, there are many studies that reinforce that idea that eating nothing but fruit, vegetables, grains, and legumes is optimal for your health.

In fact, new data consistently reminds us of the benefits of a vegan diet, which makes it fairly safe to conclude that avoiding meat is one of the most important health decisions a person can make.

Unlike the new data showing that the more servings of fruit and vegetables you eat, the more likely you will avoid chronic diseases and delay death, eating meat has the opposite result, leading to disease and early death. If you were ever wavering about your commitment to make it a bean burger rather than a beef burger,



9 NEW Health & Medical Reasons To Be Vegan And Never Eat Meat

In a long-term study from Finland that followed more than 2,000 men over the course of 19 years, replacing even one percent of calories from animal proteins with plant proteins lowered the risk of developing diabetes by 18 percent.


9 NEW Health & Medical Reasons To Be Vegan And Never Eat Meat

A growing health concern is called non-alcoholic fatty liver disease (NAFLD). In an analysis of more than 3,000 subjects in the Netherlands, increased dietary proteins from animal sources (meat) were associated with a greater risk (reaching 50 percent higher) of developing NAFLD.


9 NEW Health & Medical Reasons To Be Vegan And Never Eat Meat

study that focused on the relationship between processed red meat consumption and asthma symptoms found that eating cured red meat more than four times a week increased the odds of having worsened asthma by 76 percent.


The health community was stunned (although some of us weren’t) when, in October 2015, the World Health Organization announced its results of a comprehensive analysis demonstrating that processed red meats such as bacon and hot dogs cause colorectal cancer. In a more recent analysis, 400 studies were examined and found that the risk of colorectal cancer increased by 12 percent for each 100 grams of red and processed meats eaten daily. The study also found that whole grains and vegetables decreased the risk.


9 NEW Health & Medical Reasons To Be Vegan And Never Eat Meat

In an analysis of 21 studies examining diet and depression, eating red and processed meats increased the risk of depression by more than 25 percent, while fruit and vegetables had the opposite effect by 20 percent.


Researchers combined 42 studies relating diet to stomach cancer and found that a higher intake of red meat increased the risk of stomach cancer by 70 percent, while processed red meat increased the risk by 80 percent compared to those who shunned meats.


A Netherlands study of more than 120,000 subjects (who were followed for more than 20 years) says that the consumption of processed red meat is associated with developing cancers of the head and neck. The risk was increased as much as 50 percent compared to the low- or non-meat eaters studied.


Developing diabetes during pregnancy (known as “gestational diabetes”) can complicate pregnancies and have an impact on the health of the offspring. However, recent analysis suggests that high red-meat consumption increased the risk of gestational diabetes by more than 200 percent. Once again, processed red meat also increased the risk by approximately double compared to people who eat fewer amounts of meat.


9 NEW Health & Medical Reasons To Be Vegan And Never Eat Meat

For the first time, diets high in saturated fats like butter, egg yolks, meats, and even palm oil have been linked to increased risks of destruction of joint cartilage commonly known as degenerative joint disease or DJD. The inflammatory nature of meat was identified in the study. Saturated fatty acids in meat deposit on the cartilage in joints, weakening them and making them more prone to damage.

Joel Kahn, MD, a Summa Cum Laude graduate of the University of Michigan School of Medicine, is founder of the Kahn Center for Cardiac Longevity and serves as Clinical Professor of Medicine at Wayne State University School of Medicine.


Via Inourishgently



Hollywood legend and environmentalist Leonardo DiCaprio has joined the call for people to completely stop eating beef. He has joined other concerned activists in asking people to reconsider their dietary habits, and in particular stop eating beef.

8 Business Leaders Who Are Investing to Close Slaughterhouses for Good

From Silicon Valley tech moguls to business executives and entrepreneurs, these people know that the future of food means not slaughtering animals.

11 Celebrities You Probably Didn’t Know Were Vegan


This article was written by Arista Moultrie.
If you’re beautiful, talented, famous, and rich chances are you don’t eat. There’s an even higher chance you are so pretentious that you will eat a little but put yourself under “dietary restrictions” for the fun of it. The latest diet in Hollywood these days seems to be veganism. We all know about Pamela Anderson and Alicia Silverstone’s Save the Animals campaigns, but here are a few celebs that you may not know are vegan.

The 8 Tastiest Vegan Christmas Recipes Meat Eating Guests Will NOT Resist


We all want to impress family and friends with decadent vegan food for Christmas, so no doubt excitement over designing the Christmas menu is rising by the minute!

Avoid These 5 Unhealthy Vegan Eating-Transition Mistakes


Vegan eating sometimes gets a bad reputation for simply being “too hard.” That, not surprisingly, keeps people thinking, “I could never do that!” Consider this, though: most major life changes are going to seem overwhelming, difficult and even scary at first. That is not a good reason not to try it! All you need to do is equip yourself with some good information to get you started. Great news, you’ve come to the right place. I’ll be honest, vegan eating, like anything new to you, will have a learning curve. For most people, this learning occurs through trial and error in their transition stage. This list is here to make the learning process and transition easier than ever before: it helps you avoid many of the mistakes new plant-based eaters make. Having a healthy (and easy) transition will make this lifestyle change all the more exciting and rewarding. Are you ready? OK, here’s the five unhealthy vegan-transition mistakesto avoid:

1. Doing Everything at Once When You’re not Ready

Understand that everyone has their own ways of making major life changes. For some, all it takes is a video on dairy cattle or factory farming and they’re off animal-products for good. For others, especially those seeking this lifestyle for environmental or health reasons, the transition may not be so smooth. There are cravings and attachments to certain animal-products to overcome. There are frustrated moments while grocery shopping or eating out. There are questions, comments and even criticisms from family, friends and, yes, sometimes even strangers. There are times when it feels you’re fighting a battle you can’t win. For those of you, be gentle with yourselves. This is a process of changing your life. If you push yourself into new food, new clothes, new furniture and more all at once, you may end up like many others who shy away altogether and denounce vegan eating itself as too much “work.” Don’t let this happen! Go at your own pace and feel good about any changes you do make. Tip: what has worked for many vegans I know is to eliminate one animal-product a week.

2. Not Understanding Calorie Contents

Know that not all foods satiate you the same. The meat, dairy, eggs, etc. you may be used to eating probably fill you up for hours because of high fat contents and caloric density. Transitioning to vegan eating means, for a lot of us, increasing our intake of produce. This is undeniably great, but keep in mind that most produce is very nutrient and water-rich in very small calorie packages. This means you get fuller faster, but will need to eat more food regularly to keep your calories up, your body functioning properly and your health in check. You can easily tackle this transition mistake by eating nuts, seeds, and legumes, higher calorie produce like avocados and bananas and just accepting you may need snacks now.

3. Not Understanding That Your Body is Going Through Changes

Did you know digesting meat can take days, whereas digesting plant-based foods only takes minutes to hours? This may not seem significant, but it makes a huge difference to the regular functioning of your entire body. Understand that if you’ve been eating a diet of meat, dairy, eggs, etc., your bodily system is used to that: it is used to allocating lots of energy to the digestive process and taking its time. Transitioning changes that process; your body will be playing “catch up” eliminating the animal-products from your system and replacing them with plant-based nutrition. This can cause some stomach upsets and discomforts at first. Know that your body is adjusting to this switch and getting healthier because of it. Get ready for more energy and a quicker digestive process! You can help this process along by remembering to drink plenty of fresh water, every single day.

4. Just Taking the Animal-Products Out

If you’re anything like myself, you may have grown up in a household where dinner consisted of some sort of animal, some sort of common grain and a vegetable serving. It can be challenging to consider meals in any other way, leading to new vegans just simply taking out animal-products. While those products definitely need to go when eating a vegan diet, there shouldn’t be an empty spot on your plate when that happens. Fill it up and try new products and crops to ensure a balanced and delicious meal.

5. Not Learning New Recipes

I know, I know, not everyone loves or even wants to cook. However, unless you plan to be a raw vegan or subsist on take-out alone, you’re going to need a few recipes to fuel your body with. Don’t shy away from trying new recipes and products—it is another one of the fun parts of changing your lifestyle! All it takes is a little learning and then once you get the basics of vegan cooking down, you can veganize literally any meal.

By Onegreenplanet