How to Go Vegan: A Nutritionist’s Guide

I remember my first attempt at going vegan—it was overwhelming! There were so many things to consider: what to eat, how to ensure I was getting enough nutrients, and even how to deal with social situations where I was the only one opting for plant-based meals.

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I’ll never forget my first grocery trip as a new vegan—I stood in the aisle, overwhelmed, scanning labels like a detective. Was whey in everything? What even was nutritional yeast? After an hour, my cart had almond milk, a pile of veggies, and a lot of uncertainty. I quickly learned that going vegan wasn’t just about eating plants—it was about relearning food from the ground up.

At first, it felt like an entirely new way of living, but with time, patience, and the right strategies, the transition became second nature—and even enjoyable.

If you're reading this, you're probably considering making the switch, and I want to assure you that it’s possible to do so in a way that feels natural and sustainable.

Whether your motivation is improving your health, reducing your environmental impact, or taking a stand against animal cruelty, transitioning to a vegan lifestyle can be a rewarding and transformative experience.

This guide will help you navigate the transition with confidence—offering practical advice, nutritional insights, and tips to ensure you feel your best while embracing a plant-based way of life.

Let’s dive in!

Phase 1: Prepare for Going Vegan

Jumping into a vegan diet without preparation can feel daunting. Setting a solid foundation will help make the transition smoother and more enjoyable. A successful transition starts with education, intention, and a clear sense of why you want to make the change.

Understand Your “Why”

Before making the switch, identify your reason for going vegan. Common motivations include:

1. Ethical Concerns

For a lot of people, veganism isn’t just about health—it’s about standing against factory farming and animal cruelty. If ethics are what’s driving your decision, documentaries like Earthlings and Dominion can be a powerful reminder of why this choice matters.

Earthlings, narrated by Joaquin Phoenix, was the first film that really opened my eyes to how animals are treated across different industries—from factory farms to research labs.

Dominion takes it even further, using hidden cameras and drones to expose the realities of modern animal agriculture. Both are tough to watch, but they’re also incredibly eye-opening and make it impossible to look at the food system the same way again.

If you ever need a reminder of why you started or just want to strengthen your commitment, these documentaries are worth watching. They really reinforce just how much impact our choices can have.

2. Health Benefits

Plant-based diets are powerful tools for supporting heart health, improving digestion, managing weight, and reducing the risk of chronic diseases.

But to truly reap these benefits, it's essential to replace animal products with nutrient-dense, plant-based foods.

Resources like How Not to Die provide invaluable insights, offering expert guidance on how to make the most of a plant-powered lifestyle.

3. Environmental Impact

Animal agriculture contributes to deforestation, water pollution, and greenhouse gas emissions. By going vegan, you help lower your carbon footprint and promote sustainability. Documentaries like Seaspiracy explore this impact in depth.

Stay Connected to Your Motivation

Taking time to clearly define your "why" is essential for staying on track. Reflect on what drives you—whether it’s health, energy, or overall well-being—and write it down. 

By keeping your motivations visible, you’ll reinforce your commitment every day. Surround yourself with inspiring voices, whether through social media, podcasts, or books and consider joining a community that shares your goals. 

Being part of a like-minded group can encourage you during tough moments and remind you of the bigger picture. When challenges arise, having a strong reason behind your actions will serve as your anchor and source of resilience.

Nutrition, Meal Planning, and Grocery Shopping

Now that your motivation is solid, it's time to dive into the practical aspects of your journey. 

Educating yourself on nutrition, understanding how to plan meals, and mastering vegan grocery shopping are key steps in setting yourself up for success. Learn about nutrient-rich foods, portion control, and the balance needed to fuel your body for maximum energy and wellness. 

Meal planning helps take the guesswork out of your week, ensuring you always have nutritious options available. As you grocery shop, focus on purchasing fresh, whole foods. By laying this foundation, you'll be better equipped to make choices that support your long-term commitment and well-being.

Plant-Based vs. Vegan: Understanding the Difference

The terms plant-based and vegan are often used interchangeably. When differentiating between the two, it is important to consider the context. 

A vegan is a person who does not consume or use any animal products. Therefore, in addition to not eating meat & dairy, a vegan would not buy products that contained leather, wool, etc. Veganism is a lifestyle that avoids all products derived from animals, not just food.

Plant-based focuses on one’s eating habits – usually eating only non-animal foods. Also, some people use plant-based as the “healthy” version of vegan. This use is due to plant-based eaters focusing on whole foods and veggies whereas someone who considers themselves a vegan may include processed foods in their diets.

We will use both terms throughout this guide, but only in the context of diet, not other lifestyle products.

Veganism for Beginners: Educate Yourself & Set Realistic Expectations

When transitioning to a vegan lifestyle, it’s important to start by educating yourself to make informed and confident decisions. Begin by reading books like How Not to Die by Dr. Michael Greger or The China Study by T. Colin Campbell, which highlight the health benefits of plant-based eating. If you’re curious about how a plant-based diet can impact overall wellness and athletic performance, The Game Changers and Forks Over Knives are worth watching.

• The Game Changers completely flipped the script on everything I thought I knew about protein and performance. It follows elite athletes—UFC fighters, Olympians, even NFL players—who have ditched meat and seen their strength, endurance, and recovery improve.
  
  The science behind it is extremely compelling, breaking down how plant-based eating reduces inflammation, boosts energy, and improves blood flow. Whether you're an athlete or just trying to feel your best, it’s eye-opening.
  
• Forks Over Knives takes a different angle, diving into how a whole-food, plant-based diet can prevent and even reverse chronic diseases like heart disease and diabetes. It’s packed with personal success stories and expert interviews that make the case for using food as medicine. It really made me rethink the connection between what we eat and long-term health.

Both documentaries challenge a lot of the things we’ve been told about diet and nutrition, and they do it in a way that’s really engaging and easy to digest (pun intended). If you're even a little curious, I’d say give them a shot—you might be surprised at what you learn.

Additionally, there are tons of great online communities and resources to help you stay motivated and informed.

Check out plant-based forums, Reddit communities like r/vegan and r/PlantBasedDiet, and Facebook groups where people share tips, recipes, and success stories. 

Following plant-based doctors, nutritionists, and athletes on social media is also a great way to get science-backed info and daily inspiration. Whether you're looking for meal ideas, debunking myths, or just some extra motivation, these spaces make it easy to stay on track and connected.

It’s equally important to set realistic expectations for your transition. 

Instead of aiming for perfection, focus on making gradual progress. Slip-ups are a normal part of the process and shouldn’t discourage you. Embrace the idea that every small change is a step toward a healthier lifestyle. 

This approach makes veganism feel more achievable and less like a set of rigid rules that might feel overwhelming or restrictive.

Phase 2: Set the Foundation for a Sustainable Vegan Lifestyle

A well-balanced vegan diet requires thoughtful planning to ensure you're getting the right nutrients to support your overall health. 

By understanding key nutritional needs and adopting effective grocery shopping strategies, you can set yourself up for long-term success on a vegan diet. With the right approach, you’ll be able to avoid common pitfalls and meet your dietary goals while maintaining a balanced lifestyle.

Get Familiar with Vegan Nutritional Basics

To avoid deficiencies in your diet, it's essential to focus on these key nutrients, which can be found in various plant-based foods:

• Protein: Essential for muscle repair and overall health. Popular vegan protein sources include lentils, tofu, tempeh, beans, quinoa, nuts, and seeds.
• Vitamin B12: Vital for nerve function and red blood cell production. Since it's not found in most plant foods, look for fortified foods such as plant-based milk and nutritional yeast, or consider a supplement.
• Omega-3 Fatty Acids: Important for heart health and brain function. These can be found in flaxseeds, chia seeds, walnuts, and algae-based supplements, which offer a plant-based alternative to fish oil.
• Iron: Key for energy levels and oxygen transport in the blood. Iron-rich foods include spinach, lentils, pumpkin seeds, quinoa, and fortified cereals. Pairing them with vitamin C-rich foods, like citrus and bell peppers, boosts iron absorption.
• Calcium: Crucial for strong bones and teeth. You can get calcium from fortified plant milks, leafy greens like kale and bok choy, tahini, and almonds.
• Vitamin D: Essential for bone health and immune support. This can be obtained through sunlight exposure, fortified foods, or supplements, especially in areas with limited sunlight.

Although it's possible to get all of these nutrients from food, it can sometimes be difficult to consistently meet all of your needs. 

In these cases, a greens powder like Live it Up Super Greens can help fill the gaps, providing an easy and convenient way to boost your daily intake of essential vitamins and minerals. This added supplement can be a helpful addition to your routine, ensuring you maintain a well-rounded vegan diet.

Plan Your Vegan Shopping List

When I first started eating plant-based, figuring out what to buy at the grocery store felt a little overwhelming. But once I got the hang of it, stocking up on the right essentials made everything so much easier. Now, I always make sure my kitchen is filled with vegan pantry staples that keep meals simple, satisfying, and packed with nutrients.

For me, that means plenty of beans, lentils, and whole grains—things that make throwing together a quick, protein-rich meal effortless. Nuts, seeds, and dried fruit are also must-haves for snacking or adding extra texture and flavor to meals. And of course, fresh produce is front and center—leafy greens, cruciferous veggies, and seasonal fruits keep things colorful and nutrient-dense.

I also love having plant-based proteins like tofu, tempeh, and seitan on hand because they’re so versatile. Whether I’m making a stir-fry, a hearty salad, or just something quick, these ingredients make it easy to stick with a plant-based lifestyle without overthinking it. Having a solid shopping routine has made all the difference, turning what used to feel like a challenge into second nature.

Don’t forget about dairy substitutes—almond, soy, oat, and cashew milks, along with dairy-free yogurts and cheeses, help create creamy textures for your favorite dishes. Condiments and seasonings such as nutritional yeast, tahini, miso, soy sauce, and plant-based dressings are key to adding flavor and variety to your meals. 

With these items stocked in your kitchen, you’ll be able to prepare satisfying meals without feeling deprived or uncertain about what to cook.

Having these essentials on hand makes it easier to maintain a healthy, flavorful, and sustainable vegan lifestyle.

Phase 3: How to Start a Vegan Diet in Gradual Steps

Going vegan overnight isn’t realistic for most people. Taking gradual steps can make the transition easier and more sustainable. Instead of feeling pressured to make a sudden switch, you can implement small, manageable changes over time to help you adjust comfortably to a plant-based lifestyle.

Implement Small Changes Over Time

Rather than eliminating all animal products at once, try introducing these changes gradually:

• Swap dairy milk for plant-based alternatives like oat or almond milk.
• Experiment with meatless meals a few times a week to get comfortable with plant-based options.
• Crowd out animal-based foods by adding more plant proteins like lentils, chickpeas, and quinoa to your meals.
• Start with familiar vegan dishes such as pasta primavera, stir-fried tofu, or veggie burritos to make the transition smoother.

By taking it one step at a time, you’ll build confidence and make the shift to veganism feel more enjoyable.

"Veganize" Your Favorite Meals

You don’t have to give up the dishes you love—just modify them! Simple swaps can make your favorite meals plant-based while still maintaining their delicious flavor:

• Beans for meat: Lentils, chickpeas, and mung beans are excellent protein sources that can replace meat in many recipes.
• Mushrooms for meat: Their rich, umami flavor and meaty texture make them a great substitute for animal proteins.
• Plant-based milk for dairy milk: Almond, soy, oat, or cashew milk works well in place of dairy milk.
• Vegetable broth for chicken broth: It adds depth to soups and stews without animal products.
• Earth Balance spread or coconut oil for butter: Perfect for baking or cooking.
• Vegan meat alternatives: Brands like Beyond Meat, Impossible Foods, and Gardein offer satisfying, plant-based substitutes.

For more meal inspiration, check out our extensive list of vegan recipes. These simple swaps will help you enjoy your favorite dishes while transitioning to a vegan lifestyle.

Phase 4: Overcoming the First Weeks and Social Situations

Adjusting to a new diet takes time, and there will be challenges. Here’s how to handle common obstacles.

Dealing with Cravings & Emotional Eating

Cravings for familiar comfort foods are normal. Some strategies to manage them include:

• Finding vegan alternatives (e.g., dairy-free ice cream, plant-based cheese, meat substitutes).
• Experimenting with new flavors to satisfy cravings in a healthier way.
• Being patient— Studies show that your taste buds can be retrained to crave different foods in a matter of weeks!

Navigating Restaurants & Social Events

Eating out and socializing can feel tricky at first. Try these tips:

• Seek out vegan restaurants for your group that cater to your dietary preferences. Veganism is becoming increasingly popular each year with highly rated restaurants popping up across the country.
• Check restaurant menus in advance and look for plant-based options. Call ahead to avoid any awkward or embarrassing conversations at the dinner table with wait staff.
• Don’t be afraid to ask for modifications—most restaurants are accommodating. Be sure to check out starters and sides for vegan options, too!
• Bring a vegan dish to gatherings to ensure there’s something for you to eat. Don’t make a big deal about it, but be prepared just in case.
• Eat beforehand if you know there will not be a suitable option that aligns with your diet. You can still enjoy a drink and socialize without having to eat. 
• Explain your choices positively—most people will be supportive of your decision!

What If You Slip Up?

Mistakes happen, and that’s okay! Slipping up doesn’t mean failure – just a learning moment. Instead of feeling discouraged:

• Remind yourself that it’s about progress, not perfection. Like any process, there are bound to be some setbacks. Give yourself grace and focus on minimizing slip ups over time.
• Learn from the experience and move forward. Identify the trigger that led to your lapse. Create a game plan for dealing with similar triggers in the future.
• Focus on the positive changes you’ve already made. Celebrate the small victories. Every healthy choice is one worth acknowledging!

Ready to Start Your Vegan Journey?

No matter what your motivation is for becoming vegan, remember, this journey is achieved by making progress in phases. Educate yourself on the principles of plant-based nutrition, set yourself up for success by stocking your home with vegan food staples, start your transition slowly, and don’t be afraid to make mistakes. 

Want to feel more energized, refreshed, and ready to take on the day? A simple way to start your plant-based journey is by adding a greens powder to your routine. It’s an effortless boost of nutrients that helps you feel your best—without the overwhelm of changing your entire diet overnight. Give it a try and experience the difference for yourself.

Going vegan doesn’t have to be complicated—take it one meal at a time, and you'll be amazed at how far you can go!