Tips for Going Vegan
Stocking a Vegan Kitchen
Having healthy foods on hand is critical for transitioning successfully to a vegan diet. The following are just some of the items that I think are good options to have in your kitchen.
Pantry Items
Dry and canned beans (black, pinto, kidney, garbanzo, lentils), canned or boxed tomatoes, tomato sauce, salsas, canned or jarred artichokes, canned or jarred olives, jarred roasted red peppers, boxed veggie broth, canned or box soups, whole wheat pastas, brown rice, oats, barley, quinoa, whole grain bread, whole grain crackers, popcorn, nutritional yeast (use like parmesan to sprinkle on foods or to make plant-based cheese sauces- nutritional yeast is lovingly referred to as "nooch" in the vegan community), fresh produce such as potatoes (russet, sweet, yukon, red), bananas, oranges, lemons, limes, avocados, tomatoes, onions, garlic, shallots
Baking Items
Whole wheat flour, whole wheat pastry flour, brown sugar, granulated sugar, baking soda, baking powder, salt, vanilla, cinnamon, cocoa powder, non-dairy chocolate chips, raisins, currants, dates, blackstrap molasses
Refrigerator
Fresh fruits (apples, berries, grapes, cut melons), veggies (leafy greens, carrots, celery, mushrooms, peppers, zucchini), fresh herbs (basil, cilantro, parsley), tofu, tempeh, seitan, whole wheat tortillas, corn tortillas, non-dairy milk, ground flax seed, non-dairy yogurts, hummus, black bean dip, peanut butter, jelly, maple syrup, almond butter, tahini, miso
Freezer
Frozen fruits (berries, pineapple, mango, banana), veggies (leafy greens, peas, corn, stir-fry blend), plant-based burgers, frozen plant-based meals, nuts (cashews, walnuts, pistachios, almonds, brazil nuts), seeds (pumpkin, sesame, sunflower, hemp)
Dried Herbs, Spices and Seasonings
Oregano, basil, rosemary, thyme, bay leaf, sage, garlic powder, onion powder, chili powder, cayenne pepper, cumin, curry powder, turmeric, red pepper flakes, salt-free seasoning blends, powdered veggie broth
Condiments
Mustards, ketchup, plant-based mayo, BBQ sauce, soy sauce, teriyaki sauce, vinegars (seasoned rice, balsamic, red wine, apple cider, brown rice), hot sauce
Transitioning to a Vegan Diet
Once you decide that you are interested in transitioning to a vegan diet you should consider how fast you want to make the change. You can go as slow or as fast as you want. Some people may be very eager and motivated to make changes and want to jump right in and go 100% vegan. For others this is too overwhelming and if that's the case for you then NO PROBLEM! You are in control of your diet and you can take all the time you need to with the transition. I hope the tips below will help you transition successfully to a vegan diet.
1) Take a couple of weeks to plan. During this time don't worry about changing your diet, just start to plan and gather ideas. Start a list of breakfast, lunch and dinner ideas of plant- based meals that you already enjoy. Most people already eat and enjoy vegan foods like oatmeal, minestrone soup and bean burritos. Once you have a few options at each meal, start to look at some online vegan recipe sites or pick up some vegan cookbooks at the library to get some more ideas. Download and read the PCRM vegetarian starter guide.
2) Rally some support. Making any kind of lifestyle change can be challenging so try to set yourself up for success by enlisting family and friends to support you on your vegan journey. Explain to them why this change is important to you and what they can do to help you succeed. Consider having a movie night and inviting your friends and family over to watch a vegan documentary.
3) Start a 3 Week Vegan Diet Trial.Put all of your planning into action for 3 weeks and see how you feel at the end. My guess is that you will be feeling so great that you will want to continue your vegan journey for a lifetime. For online support with your 3 week trial, I highly recommend signing up for the free 21-day vegan kickstart program from PCRM. Please note that changing to a vegan diet can have powerful effects on your health and if you have any chronic diseases such as diabetes, high blood pressure or heart disease it is critical that your doctor is aware that you are making changes to your diet. It is possible that they will need to decrease or stop some medications so please stay in contact with your physician.
Losing Weight on a Vegan Diet
Many people think that losing weight will be easy when they start avoiding animal products but this is not necessarily the case. To reap the health benefits of a vegan diet you need to make sure that the majority of your calories come from legumes, whole grains, vegetables, fruits, nuts and seeds. Small amounts of vegan junk food like burgers, fries, pizza and donuts are fine to include sometimes but they should be limited. Keep the tips below in mind if weight loss is a goal.
1) Make nutrient dense and low calorie non-starchy vegetables the star of your meals.Vegetables like leafy greens, broccoli, cauliflower, zucchini and mushrooms are loaded with nutrients but very low in calories so they allow you to eat big portions while still creating a calorie deficit that is needed for weight loss.
2) Limit oils due to their high calorie content and low nutrient density. Yes, olive oil does contain some good fats but you should watch the serving size if you are aiming for a calorie deficit and weight loss. Whole foods like olives, nuts, seeds and avocados may be more satisfying than oil. These whole foods also offer you vitamins, minerals and fiber so you are getting a bigger nutritional bang for your calorie buck.
3) Watch the portion sizes of high fat plant foods like olives, nuts, seeds and avocados. These are healthy and satisfying foods to include in your meals but because they are high in fat and thus calories, eating too many of these foods can sabotage your weight loss efforts.
4) Don't drink your calories. Smoothies, fruit juices, sugary coffee drinks, and cocktails contain a lot of calories and do not fill you up the way that solid foods do.
5) Keep a food journal. People that keep a food journal tend to have more success with weight loss. Just the act of writing down what you eat helps to keep you accountable for your actions and promotes healthier choices.
6) Learn to love cooking. Take control of your intake by cooking more at home and eating out less. It can be challenging to find low calorie vegan meals at restaurants. Even seemingly healthy restaurants often serve meals that are high in sugar, salt and fat.
Copyright © Vegan RD for the Animals.