Vegan Newbie? Let Me Show You Around!
Are you new to being a vegan, or you’ve been thinking about it but don’t know exactly where to begin? Getting started may seem like an overwhelming feat. I mean, after all, you are making a lifestyle change! I get it!
Let me begin by quickly sharing with you how I became vegan. It could be that your story is similar, and why you’re considering the switch.
Culturally, animal protein was a staple in my diet - baked, stewed, or fried chicken, steak, burgers, and goat even, frequented my meals for many years. Yet, in 2019, it was as if my body had consumed enough and started to reject animal protein. I progressively started feeling more nauseous and sluggish whenever I ate. And if you know me, I eat often. So I always felt this way. After discovering that meat was the common denominator in my general feeling of ick, I became vegetarian - Ovo Lacto vegetarian to be exact (meaning that I still would consume eggs and some dairy products).
Oddly, at the start of the pandemic, be it nerves about the future or what have you, I could no longer stomach eggs nor cheese (which honestly was the only thing keeping me from completely being vegan). So I finally committed fully to being a vegan. And let me tell you, the energy, lightness, and healthfulness I feel daily is a major improvement from where I was just two years ago!
But, my goal here (for now) isn’t to convince you of whether or not you should become a vegan - I don’t know what your specific health and nutritional challenges are. However, if you are new to the plant-based world, or are thinking about gradually making the change, I’d like to share with you a list of foods that you can incorporate into your diet to start your vegan journey.
Too, vegan lifestyle isn’t as boring - or expensive - as you may think. We eat a variety of foods, vibrant in color, rich in taste, and low in cost. So yes, more than just tofu and celery. You can still fully enjoy your food without breaking the bank!
Protein Sources
Since we’ve done away with the way we consumed a majority of our protein, we need to find great alternative ways to make sure protein is still very much part of our diet (which varies from person to person). It’s important to make an effort try to get your protein sources from as many plants as possible. I only say this since, although meat alternatives are amazing and add even more variety to your menu, a good majority are still processed “meats”. With that, whenever you do look for plant-based meats, try choosing those that are non-GMO (genetically modified).
Lentils - 18g of protein/cup
Chickpeas - 39g of protein/cup
Beans:
Black Beans - 15.2g of protein/cup
Red Beans - 15g of protein/cup
Pinto Beans -41g of protein/cup
Hempseed - 9.5g of protein/3 tbsps (a great addition to salads or oatmeal)
*Using vegetables as your protein source is a great way to keep costs down as a vegan. Again, eating plant-based does not have to be expensive.
Plant-Based Meat Alternatives: My picks - for variety, of course!
Sprouts Organic, High Protein Tofu - any organic tofu options works, too!
*Seitan (Wheat Gluten) - my favorite seitan-based “meat” is The Be-Hive Chorizo
Sophie’s Kitchen Plant-Based Shrimp - amazing for shrimp tacos!
Yves Veggie Cuisine Pepperoni - for pizza night, right?
Lightlife Gimme Lean Breakfast Sausage - you will not taste a difference. I promise you!
Protein Powder
Nature’s Best Plant-Based Protein - this one is my preferred because of its taste and relatively low-sodium.
A Good Egg Substitute?
Keep in mind: when selecting plant-based meat alternatives, this doesn’t automatically make them “healthy”. True, they are healthier than consuming animal protein (another topic for another day). However, you still need to be mindful of the amount of sodium, fat, and cholesterol in these products. Treat them more as an option rather than a staple in your vegan diet. (All items can be found at Sprouts or Whole Foods)
Dairy Substitutes
Cheese
Now, this one usually makes or breaks one’s decision to pursue veganism. It surely was mine! Yet, alternatives have vastly improved; and the cheese actually melts (if you’re an OG vegan, you know what I’m talking about). Here are my favorites:
Pro tip: for that creamy pasta sauce or mac n’ cheese you want to veganize, try combining oat milk or unsweetened almond milk with one of the cheese alternatives listed above along with your desired spices. You won’t miss those old recipes at all!
Fruits & Vegetables
Eat #allofum! But seriously, you’d be surprised by how full you’ll get with packing your daily diet with veggies. In doing so, make the most of your consumption by picking nutrient-dense fruits and vegetables. Here’s a list of what’s in my diet:
Fruits
Mango
Passion Fruit
Coconut
Avocado
Strawberries
Blueberries
Bananas and Plantains
Vegetables
Dark leafy greens - kale and spinach
Green beans and peas
Broccoli
Sweet Potatoes
Cabbage and Brussels Sprouts (the latter can actually be good if you lightly roast them in olive oil, salt, pepper, and lemon)
Grains
Brown Rice and Brown Basmati Rice
Jasmine Rice
Last, But Not Least, Vitamins
Even though a lot of our vegetables will be rich in the nutrients we need to maintain a healthy lifestyle, it’s always good to have a backup plan of supplements that will help ensure we’re getting the vitamins we need.
Vitamins B12 and D
Omega-3 Fatty Acids
Iron
ZInc
Calcium
Now, do you feel a little better knowing that there’s a whole new world of vegan foods for you to explore, try, and love? To be honest, my palate opened up even more once I became a vegan! There’s literally an endless amount of options out there, especially with increased knowledge of how plants provide such rich nutrition! And if you’re like me and worry about not being able to have those savory, homecooked-style meals that may be specific to our cultural upbringing, those foods can be veganized as well!
Speaking of, would you like for me to share some of those recipes?
Let me know down in the comments below a recipe you’d like to see made vegan! Make sure to save/bookmark this list for your next grocery visit, and happy exploration in your vegan journey!
