How to Go Vegan: Five Simple Steps
Whether it’s for ethical, environmental, or health reasons, more and more people are choosing to eliminate animal products from their lives.
Every day, more than 200 million land animals and three billion aquatic animals are killed for food around the world. Every one of them is an individual capable of feeling pain and fear.
Most land animals raised for human consumption spend their entire lives suffering on factory farms, and they’ll never feel the sun on their backs until the day when they’re packed into lorries and sent to be slaughtered.
Fish in factory farms also endure a life of suffering, and, the billions of animals caught from the wild every year are not spared from cruelty. Many are crushed to death under the weight of other animals, and those who are not dead before they reach the boat will slowly suffocate to death or be sliced open while still alive.
The meat industry also has devastating effects on our planet and takes a toll on our health. According to research from the University of Oxford, going vegan is “the “single biggest way” to reduce your impact on the planet.
Going vegan is one of the most powerful ways in which you can help animals and the planet. And eliminating animal products from your diet is now easier than ever. Foods such as non-dairy milk, vegan cheeses, and plant-based meats are wildly available at grocery stores.
But, it can be hard to know where to start, so, we’ve pulled together some of our top tips to help you go vegan:
1. Watch Documentaries and Educate Yourself on the Issues Surrounding Animal Agriculture
When you’re starting out on your vegan journey, it can be incredibly motivating to learn about the truth behind animal agriculture industries - and watching documentaries is one of the most engaging ways to do this.
We’d recommend starting with the award-winning film, Earthlings, which looks into the suffering of animals for food, fashion, pets, entertainment, and medical research. You can watch it here for free.
2. Sign Up to a Vegan Pledge
Challenging yourself to go vegan for one month is a great way to help you make the switch - and online vegan pledges are here to support you. When you sign up for a vegan pledge, such as Veganuary, Challenge 22, or Pro Veg, you’ll receive free tips, support, and recipes throughout the month.
3. Start Small and Don’t Rush
For some, eliminating animal products from their life can happen in an instant, but for others, it may take a little while - and that’s OK. It’s important not to feel guilty or give up altogether if you do slip up. Allow yourself to make mistakes, and remind yourself that it is all part of the process.
It can be helpful to start by making small changes. For example, swap out cow’s milk for a plant-based version (here are our favorites), or start veganising a few of your go-to meals. Love spaghetti bolognese? Try swapping the beef for soya meat or lentils. Craving chocolate or cheese? There are plant-based versions of all of these.
4. Don’t Do it Alone
Build a support system by surrounding yourself with likeminded people. Why not join a vegan Facebook group, seek out a mentor, or make the switch with a friend or family member? Some vegan pledges offer mentor support and Facebook groups, or you can sign up for PETA’s vegan mentor program for one-on-one support with a coach. We’d also recommend following your favorite plant-based celebs or influences online.
5. Experiment With New Foods
Eating vegan can encourage you to discover new delicious foods that you’ve never tried before. And it doesn’t have to be expensive - for example, with a single can of beans, you can create homemade bean burgers to feed the whole family.
You might also find that cooking from scratch is much easier than you think - why not stock up on spices and create your own spice rack so that you can whip up a simple lentil dal or chana masala in no time.
The internet is bursting with recipes, and there are some fantastic vegan recipe books available.
Photo: Friends Not Food Photography/The Farm Animal Sanctuary
Food to swap or avoid when going vegan:
Get ready to start reading ingredients lists. Most of the animal products will come under “allergies” and are therefore likely to be written in bold. It may seem a bit frustrating at the start, but as you get used to eating vegan, you’ll become familiar with the products that do and don’t contain animal ingredients.
Going vegan means avoiding all animal products - here are the things you should avoid:
Meat
Fish and seafood
Dairy
Eggs
Bee products, such as honey
Animal-based ingredients: Whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3 and fish-derived omega-3 fatty acids.
But, what about protein?
Arguably, one of the most challenging parts about going vegan is the myriad of questions from family and friends. Among them is the typical “but, how do you get your protein?”.
Heather Russell, a registered dietician at the Vegan Society, says there is no cause for concern. “A common myth is that it’s difficult to get protein from plant foods. In reality, they can provide all the essential protein building blocks that we call amino acids. Good sources include beans, lentils, chickpeas, soya products, peanut butter, cashew nuts and pumpkin seeds.”
If you’re looking for inspiration to get started, why not check out this simple banana bread recipe?
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A collection of stories of those who fight the good fight on behalf of animals.