So many people try to adhere to one way of eating and living and give up after not seeing the results they were hoping for or not feeling the way they were expecting.

With a lot of lifestyle trends, beginning and staying dedicated can be difficult, especially if you don’t ease your way into a new lifestyle. 

Veganism is different. Not only is it easy to stick with once you start, but the reason you decide to adopt a vegan lifestyle will help you stick with the lifestyle.

With an ordinary diet, it is easy to waver and ‘cheat’ at it when things get tough. Vegan isn’t a diet; it’s a lifestyle and a community. A diet is a method to get results; a lifestyle includes every factor of the way you live.

This extensive guide will give you easy-to-follow steps for going vegan for beginners.

This post may contain affiliate links. That means if you purchase an item through these links, I may earn a commission at no additional cost to you. Please read the full disclosure policy for more info.

What Exactly Is A Vegan?

Calling oneself a vegan means you’re following the vegan lifestyle. This means that you don’t eat, wear, or use any animal product.

Vegans want to lessen the exploitation and cruelty against animals. This includes not using leather, wool, fur, or beeswax.

Some people will clarify that they eat a vegan diet. This means that they don’t consume any animal products.

Another word you may hear is “plant-based diet.” This is a vegan diet that focuses on eating whole foods instead of processed convenience foods.

Oreos and Fritos are technically vegan but that doesn’t mean you want to eat a lot of them. Plant-based diet followers often eat a whole-foods way for health but may still use other animal products.

Veganism can have a political spark with the animal rights side. But don’t worry, you can still eat a vegan diet without needing to join picketers.

Reasons For Going Vegan

People go vegan for many different reasons. Health, animals, and the environment are the three most common reasons beginners go vegan.

Health

There are some of the health reasons, such as the ability to aid weight loss, the potential to lower blood sugar and help with symptoms of Type 2 diabetes. 

As far as your heart health, adopting a vegan lifestyle can help lower blood pressure. 

Veganism can also aid the symptoms of arthritis, boost kidney function, and help stave off some of the early symptoms of Alzheimer’s disease.

Overall, our digestive tracks are longer than those of pure carnivores. Our bodies more closely mimic that of a Gorilla who are primarily vegetarian, who get their animal protein from insects.

Animals

There are those who go vegan because of their love of animals and their desire to not have an animal suffer so they can eat.

Overcrowded factory farming is terrible for the animals’ health and mental state. By eliminating or even lowering the amount of meat you eat, you’ll lower the demand and save animals suffering.

Environment

People have also gone vegan in an attempt to help save the environment since the production of plant-based products can be less damaging to the earth than can the production of animal products.

Factory farms have a huge negative impact on the environment. Cows produce a lot of greenhouse gases. Most of our farmland is spent growing food crops for farm animals rather than to feed humans.

To give you a better idea, check out this calculator that shows how big an impact going vegan one day has.

Make Sure Your Reason Motivates You

People typically have a reason in mind when choosing to transition from being an omnivore to being a vegan. But if it isn’t the right reason for you, then it may not be the motivator you need to stay the course when the early stages of going vegan get tough.

One of the most common reasons people break from their newfound commitment to a way of life is because it is so drastically different from how they are used to operating, and the change is too much of a shock to manage all at once. 

It’s so important to ease your way into something that’s a complete change from what you have become accustomed to, especially if that change involves a dramatic departure from the way you’ve become accustomed to eating and drinking.

What Can And Can’t You Use On A Vegan Diet?

There are many factors to take into account when considering adopting a vegan lifestyle.

You have to remember that it’s not just about changing the way you eat. You also have to remember to think about your clothing, your cleaning tools, and your line of personal hygiene products. 

Being a vegan and going vegan seems like such a simple concept when we consider the main tenet of veganism, no animal products. The goal with the concept of veganism would be to do no harm to not exploit any living creature.

In reality, this is a little harder to achieve than such a simple concept would suggest. 

An astounding number of products in the modern world are created from animals or animal by-products. For non-food products, the main items you have to remember that aren’t vegan are wool, leather, fur, and beeswax.

What Can Vegans Eat?

Some consider certain fruits outside the realm of veganism because of the way domesticated bees are used to pollinate the plants. I consider all fruits and vegetables vegan but some vegans don’t eat figs or avocados. That’s too extreme for me.

I like starting with a plentiful mindset so I’ll go over what vegans CAN eat before I go over what they can’t. Vegans can eat everything that isn’t an animal or a by-product of an animal.

Vegans can eat:

• Fruits
• Vegetables
• Grains
• Beans
• Legumes
• Seeds
• Nuts
• Spices
• Herbs
• Maple Syrup
• Cheese Alternatives
• Faux Meats
• Plant-Based Milk
• And all other foods that are labeled vegan or don’t have animal ingredients.

That’s a lot of food! There are so many plant-based alternatives that are delicious.

My former meat-loving husband (now 100% vegan) remarks about how close to real pepperoni the vegan alternatives are. He’s also a fan of many of the burger substitutes.

Even the veggie cheeses have upped their game in recent years. They’re now gooey, melty, and taste much closer to the real deal.

Giving up cheese is one of the hardest parts for beginners going vegan. If you’d like some extra tips about giving up cheese, then check out this post.

What Can’t Vegans Eat?

Vegans don’t eat anything that was once an animal or was produced by animals.

Care of the bees is also why honey is not considered to be vegan and is avoided within the community.

Surprisingly, marshmallows are not vegan, nor is anything that contains gelatin, like jams, Jell-o, and even paintballs! It was such a surprise for me to learn just how many products that seem like they should be vegan really aren’t! 

Vegans can’t eat:

• Meat
• Poultry
• Fish
• Seafood
• Cheese
• Butter
• Milk
• Dairy
• Eggs
• Mayonaise
• Worcestershire Sauce (Contains anchovies)
• Honey
• Whey
• Gelatin
• Carmine
• Casein
• Shellac
• Some Bread (Learn which bread is safe for vegans.)
• Some Sugar (Organic is vegan. Learn more about vegan sugar options.)
• Vitamin D3 (Usually comes from lanolin. There are vegan versions though.)
• Natural Flavors (Impossible to know if vegan unless you contact the company.)

While this list may look long, it gets easier to remember over time. The big things to remember are no meat, eggs, dairy, or honey. That will cover 90% of non-vegan foods.

It’s the smaller ingredients like gelatin, anchovies, and carmine that may be easier to forget. Food companies sneak gelatin into products as a thickener. Carmine is used as a red food coloring.

If you mess up, don’t beat yourself up. It happens to everyone. The goal is to keep trying and it’ll get much easier as time goes on.

Make Sure You Do Your Research

There are not really any hard and fast rules about how to begin your transition into eating vegan. It’s just important that you educate yourself first.

Knowing what to expect and making sure that veganism is the right lifestyle for you is absolutely essential to investigate before you even download your first vegan recipe. 

The simple concept of ‘knowledge is power’ applies very strongly to changes like choosing veganism.

There may be thousands of great reasons to go vegan and even more benefits once you make the change, but it’s important to do your research and know what they are before you set up camp in the vegan section of your local grocery store.

There are so many reasons to go vegan. Once you have chosen yours, you can use that to remind yourself why you’re doing this if you find yourself wavering. 

Read lots of books, magazines, blogs, and medical journals on the subject. Watch documentaries or YouTube videos. Talk to other vegans.

The more you learn about the ease of being vegan and its benefits, the more confident you’re going to feel that you’re making the right choice for yourself. 

One of the best pieces of advice I have found in my own research when it comes to transitioning your diet is to add before you subtract.

7 Tips For An Easier Vegan Transition

While some people like going vegan cold turkey, I prefer to make the change gradually. There’s less of a shock to your body and you’re more likely to stick with it.

Here are some tips I recommend you take at your own pace when changing to a vegan:

1. Plan Out Your Meals

Eating vegan food doesn’t need to be fancy or complex. I’m a huge fan of one-pot dinners where you cook everything in one big pot.

Keep your meals simple and plan them out ahead of time so that you know what you’re making every day. Doubling recipes so that you have leftovers to eat is a great idea and takes even more guesswork out of your life.

2. Stock Your Pantry

After you’ve planned your meals, you’ll need to stock your pantry full of vegan-friendly food. While you’ll need ingredients for your meals, it’s also a good idea to stock snacks and convenience foods that you can grab when you’re hungry.

As a new vegan, you aren’t going to want to cook a full meal every time you’re hungry. Easy vegan snacks to munch on are essential to keep cravings at bay.

Make sure you don’t forget the spices. These are the essential spices I recommend for new vegans.

3. Know That You Will Mess Up…And That’s Ok

No one is a “perfect vegan.” Even people who have been vegans for years probably mess up every once in a while.

Don’t beat yourself up over it. If you found out that your favorite latte has honey as a sweetener, make sure to order something else next time. No biggie.

4. Stop Caring About What Others Think

You may have family or friends who don’t agree with your new lifestyle. As long as you’re healthy and are working with your doctor, their opinions don’t really matter.

If you’re eating healthy and your doctor gives you a clean bill of health, what you eat is no one else’s business. Everyone has an opinion on your life but it’s YOUR life and you’re the only person you have to report to.

5. See Your Doctor Before Transitioning

Speaking of doctors, it’s always a good idea to see yours before you make any large dietary changes. This is especially important if you have any health issues or are on any medication.

Your doctor can run your blood panel to see if you’re currently low in any vitamins like Vitamin D. Then you’ll know what vitamins you may need to supplement.

This is my absolute favorite vegan supplement. It has only the vitamins vegans typically need and nothing you don’t. Use code BEKIND10 for 10% off!

Vegans will always need to supplement Vitamin B12. It’s really important that you do because it’s essential for your nerves. Getting periodic checkups makes sure you don’t have any nutrient gaps.

6. Watch Documentaries When You Lose Motivation

Huge lifestyle changes require huge motivation. If you’re finding your motivation to be wavering, sit down and watch a vegan documentary.

Honestly, you can watch most health documentaries (not vegan slanted) and they’ll say that eating more vegetables and limiting meat is the healthy thing to do.

Some of my favorite vegan-based documentaries are:

• The Game Changers
• What The Health
• Forks Over Knives
• Fat, Sick, and Nearly Dead
• Cowspiracy

Most of these can be found on Netflix. I also really enjoyed the Zac Efron Netflix series “Down to Earth.” While it’s not purely vegan, it goes over what other cultures eat to stay healthy and live a long time.

7. Plan Ahead For Social Events

Social events and parties are a huge stumbling block for beginner vegans. There’s usually lots of non-vegan food and alcohol.

In these situations, I recommend eating ahead of time. If you don’t want to eat a full meal before going to a party, having a snack can help take the edge off your hunger if all you can nibble on is a veggie tray for the evening.

Purse snacks are my secret weapon for unknown social situations. I don’t want to make a big deal about not eating as much as everyone else so I’ll have an energy bar or baggie filled with snacks that I can eat on the sly.

How To Start A Vegan Diet As A Beginner

I’ve broken down how newbies and beginners to the vegan diet can transition in a few simple steps. Each step can take as long as you feel is necessary as your body adjusts to your new eating.

1. Find Vegan Recipes

There are millions of vegan recipes all over the internet for all kinds of foods that shouldn’t be vegan but have been converted by these kitchen masters so that you can still have that one dish you’re craving more than anything else.

The most important factor to remember during all the phases of the transition to a vegan lifestyle is to make sure that your body is still getting all the nutrients it needs. 

This is fully possible on a vegan diet; you just have to make sure you’re continuing to do your research and being vigilant about it. 

Here are a few favorite beginner-friendly recipes:

• Filling Sweet Potato Quinoa Bowl with Avocado Jalapeño Sauce
• High Protein Zucchini Bolognese
• 15-Minute Lettuce Wraps with Teriyaki Chickpeas
• Simple Black Bean Banana Brownies

Browse around the other recipes on this site. Most of them are simple and fast to make.

2. Start Incorporating Vegan Sides

Instead of jumping straight into nothing but vegan food all the time, try something as simple as adding a vegan side dish to your main course which may or may not be vegan. 

This will help get your body used to the increase in vegetables. It’ll also give your taste buds time to adjust their tastes so that they’ll prefer vegan food.

3. Add Vegan Protein Sources To Your Meals

You can start by incorporating more whole grains, nuts, legumes, beans, tofu, and seeds into the recipes you already have.

These are staples to going vegan, so starting by learning how to use, prepare and store foods like these is a great way to get a feel for what it’s going to be like to cook as a vegan. Two of my favorite vegan proteins are tempeh and seitan.

Don’t be afraid to experiment. Start finding and testing out new vegan recipes that sound especially delicious to you because there are so many out there in the world! Get the ingredients and try some of these recipes out! 

4. Become A Vegetarian First

One of the best ways to transition from being an omnivore into being a vegan is to become a vegetarian first and then make the full transition after you’ve become used to that.

It’s easier to eliminate different items from your diet gradually rather than all at once.

As with anything, your health is the absolute most important factor to take into consideration when making any transition from one thing to another. 

It’s like with exercise; if you do too much all at once when you’re just starting out, your muscles are going to end up being sore the next day, and you may have regrets. 

You can start by slowly removing all meat from your diet, including fish and poultry. Try beginning with the things you might miss the least and work on cutting this list down a little at a time.

You can either gradually cut down on all meat products in general, or you can do it by type of meat. Whichever way is easiest for you is the way you should do it. 

5. Make Sure You’re Eating Enough

If you’re used to eating calorie-dense animal products and now are eating lots of vegetables, its easy to accidentally under-eat. Your new food is more nutrient-dense than before but overall contains fewer calories.

If you’re constantly hungry during your vegan transition, you may not be eating enough food. Here are some more tips for staying full while on a vegan diet.

6. Switch To A Plant-Based Milk

One of the most suggested beginning transitions is your choice of milk. Start by switching to a non-dairy option for your morning cereal.

There is an overwhelming number of non-dairy milk options, so don’t be afraid to experiment around with these until you find the one you like best. You can milk experimenting with this for all its worth.

Popular plant-based milks to try:

• Almond milk
• Soy milk
• Oat milk
• Hemp milk
• Cashew milk
• Rice milk
• Coconut milk
• Pea milk
• Macadamia milk
• Flax milk

These are only a few of the most popular plant milks. So even if you try one kind and hate it, keep trying different ones. There’s bound to be one that you love.

7. Cut Out Dairy And Eggs

Really start paying attention to the ingredient lists on the food you’re buying and try to avoid purchasing new items that don’t make sure of animal products.

Foods including dairy and eggs don’t need to be fully eliminated while you’re trying to phase meat out of your diet.

If you haven’t already been doing it since the experimentation phase, this is a good time to start incorporating more use of seeds, tofu, nuts, legumes, beans, and whole grains into your diet. 

Be sure that you aren’t compensating for the lack of meat-based protein in your diet with more eggs and dairy since you cut those out eventually.

Try instead to use foods like the grains, seeds, and nuts we’ve talked about to fill the protein void that cutting out meat has created. 

The more plant-based foods you can substitute into your diet now, the less difficulty you may have with the full transition when it comes time to make it.

After you’ve been vegetarian or semi-vegetarian for a long enough period of time that you feel comfortable phasing out eggs and dairy, you can go for it! 

8. Cut All Remaining Animal Products

There are no rules and is nothing set in stone about how long any of this should or shouldn’t take. The important thing here is to listen to what your body is telling you and only make these changes when you’re ready.

Everyone is different, so everyone’s journey to becoming a full vegan is going to be different, too.

Once you’re comfortable with taking that last step, it’s time to eliminate every animal-based product from your diet and start truly embracing the vegan lifestyle.

9. Add In Vegan Substitutes

The hardest part of this transition can be giving up your favorite non-vegan foods. The two most common deal-breakers for people trying to go full vegan are cheese and bacon, and who can blame them? There is some good news, though.

We live in the modern era of smart technology and ingenuity in engineering. There are vegan options for just about any non-vegan food you can think of. The trick is just knowing where to look! 

A lot of vegan-friendly versions of your favorite foods are available in most supermarkets, and if they’re not there, specialty grocery stores that cater to vegans are popping up all over the place as the demand for them increases. 

There are vegan versions of some foods that might absolutely astound you. Thanks to modern technology and innovative thinking, there are vegan versions of foods like hot dogs, burger patties, cheeses, and deli meats! 

You’ll be pleasantly surprised when you scan through the vegan section of a grocery store or specialty market to see all of the amazing things you can buy easily while still staying within the vegan guidelines!

There are seriously so few restrictions on what is possible, and it’s really going to make your day when you are still able to have a bacon cheeseburger and still be vegan!

10. Stay Positive

Above all, with starting to transition into veganism, you have to remember to stay positive. Here are some inspirational vegan quotes to help keep you positive.

You may try several recipes that you don’t end up liking, or it may take you test after test to find non-dairy milk that you like, but that doesn’t mean you should quit.

Keep trying recipes. Keep sampling non-dairy milk. Keep researching.

If a vegan lifestyle is something you really want to live, you should never stop fighting to make it work for yourself. Just remember the reason you’re doing this in the first place, and don’t give up!

Vegan Nutrients From Plants

A lot of people take one look at a vegan diet and wonder where to get calcium, protein, and iron if they aren’t eating any of the traditional sources of those nutrients.

Even without eating meat, you can absolutely still get the nutritional values that it contains.

As far as protein goes, there is a reason I have been talking up whole grains, seeds, soy, beans, nuts, and legumes. It’s because these items are full of protein that it’s important to keep as part of your diet.

These foods are staples of a vegan lifestyle because they are full of some of the same nutrients that are in meat. Tofu, a whole grain bagel, and soy milk are all excellent sources of protein in a vegan diet. 

There are also a few different types of vegan protein powder if you still feel like you aren’t getting enough protein from your food alone. You probably don’t need as much protein as you think.

Calcium can be found in more than just dairy. Kale, almonds, and even oranges are vegan-friendly sources of calcium. 

There are also many forms of vegan calcium supplements available if that ends up being something you need to add to your nutrition.

There are more sources of iron than just red meat. A great source of iron can be something as simple as a baked potato. Lentils and flax seeds are also flexible ingredients that can be added to many dishes to up the iron factor in them.

Among all of these, all three nutritional necessities can be found in chickpeas. Chickpeas contain everything listed above in a single, tiny, tasty little food.

Try making your own vegan hummus that’s jam-packed with healthy, nutritional vegan goodness!

Vegan Wellness

At the end of the day, you need to stop thinking about veganism as a world full of restrictions of what you ‘can’t’ eat to maintain the lifestyle. 

One of the best ways to make the transition easier is to think of veganism in terms of how many things you still can eat and that they’re just different from what you were eating before. 

Thinking of it as limitations and restrictions is going to make veganism harder to commit to but thinking about it in positive terms and as the new and different things you are going to learn keeps this a positive experience.

Transitioning from being an omnivore to being a vegan may not be the easiest thing you might ever do, but if you stay positive about the entire process, the experience is easier and happier than you might think.

Choosing Vegan Clothing And Goods

Going full vegan isn’t just about not eating animal products; it’s about not consuming them at all. That means that there are options to do everything in your daily life healthier and more responsibly. 

You might be astounded by just how many non-food things you can get your hands on so easily that are vegan, and since this doesn’t have an effect inside of your body, you can switch to using vegan products with no transition time! 

Just think, while you’re working on transitioning your diet to being full vegan, you can also be transforming your entire lifestyle to match. There are some amazing online retailers that sell vegan-friendly clothing. 

Related: Is Sherpa Vegan?

In most cases, the first thing people tend to think about when it comes to vegan clothing is leather. Vegan leather shoes and purses are a great first step, but there are also other articles of clothing that are vegan while also being stylish and comfortable!

You may not have even thought about pearls or other jewelry items. There are many vegan-friendly pearl alternatives that look authentic.

Don’t forget socks, undergarments, and shirts when shopping online for vegan-friendly apparel. By shopping at vegan-friendly online retailers, you can ensure that you are vegan both inside and out!

Vegan Beauty Products

Beauty products are another area of your life that can get a vegan makeover. In addition to not containing animal by-products, there are some lines of beauty and care products that don’t condone or perform animal testing. 

These products work just as well as their counterparts but you get peace of mind knowing that no animals were harmed for your makeup to be produced.

Since gelatin is a big vegan no-no, making sure to pick the right soaps and cleaning products is also part of going vegan. Carmine is a red coloring made from beetles that’s often used in red lipsticks.

Many retailers have recognized the need to appeal to vegan consumers, so they have made small changes to their products, or if they were already vegan, they have changed to packaging to reflect that.

Because of this change, it has become much easier to shop for and select vegan products without stress or hassle.

Some retailers still haven’t picked up on just how valuable providing more vegan options can be, so if you can’t find what you’re looking for in a brick and mortar store, try the internet.

In addition to being able to find the products you’re looking for, you may also be in a position to support a small business with your patronage, which is never a bad idea.

Final Thoughts

If I have proven anything here, it is that adopting a vegan lifestyle can be easy and done by anyone if they go into it armed with the right knowledge. 

There are so many options and substitutions available today. No one should ever have to struggle with the process or feel alone during it with so much support to be found online. 

Remember to first speak with your doctor and then transition from what you’re doing now into veganism at a pace that your body can keep up with. There is nothing stopping you from achieving your desire to go vegan!

Once you start, you’ll wonder why you didn’t try making this change sooner. 

Related Articles:

• Vegan Food Combining Ideas
• Easy Way To Transition To A Plant-Based Diet

Stephanie Mantilla

Plant-Based Diet & Vegan Lifestyle Expert

Stephanie is the founder of Plant Prosperous, a plant-based vegan living, and parenting blog. She has been eating a plant-based diet for over 24 years along with a B.S. in Biology & Environmental Science. She also has over 14 years of experience working in the environmental and conservation sectors. Stephanie is currently raising her son on a plant-based diet and hopes to help others who are wanting to do the same. You can read more about her here.

The post Vegan for Beginners [Ultimate Guide] appeared first on Plant Prosperous.

As a vegan, it’s important to understand nutrients and nutrient absorption to make sure you’re getting all the vitamins you need to be healthy.

The old school thoughts on food combining aren’t scientifically backed but there are many studies that prove that when some foods are paired together, they make more nutrients available for your body to absorb.

Keep reading for the best vegan food combining tips and some of my favorite food combinations that are great for both vegans and non-vegans.

This post may contain affiliate links. That means if you purchase an item through these links, I may earn a commission at no additional cost to you. Please read the full disclosure policy for more info.

What Is Food Combining?

Traditionally, food combining was the idea that certain foods pair well together and others do not. In the past, it was thought that improperly combined foods would have negative health consequences.

This is simply not the case and is not backed up by scientific research. For example, eating melon on a full stomach is not going to make you sick like food combining guidance thought.

Science has come a long way in studying digestive health so all of the old reasons for combining food have been debunked.

Nevertheless, certain foods do work well together for nutrient absorption or enhancing the nutritional profiles and that’s what I’m talking about here. Below you’ll see healthy plant-based power food combos that you can incorporate into many meals.

12 Best Power Food Combinations For Vegans

These vegan food pairings amplify the taste and often the nutrient absorption of your meals. They also complement one another’s flavors well.

1. Rice and Beans

By combining legumes or beans with rice, you get all of the amino acids needed to create a complete protein. As a vegan who is getting all of their protein from plant-based sources, this is important to know.

I like to pair lentils and rice for a delicious Mediterranean side. If you can’t get both beans and rice in the same meal, don’t worry. Your body is able to pair up amino acids from multiple meals. (study)

2. Turmeric and Black Pepper

Turmeric is full of the antioxidant curcumin which gives it it’s yellow hue. Curcumin has been scientifically linked to many benefits throughout our bodies.

The problem is that this property of turmeric can’t be easily absorbed. By pairing turmeric with black pepper, it increases your body’s ability to absorb curcumin by 2000%. (study)

3. Leafy Greens and Tomatoes

The combination of leafy greens you can use with tomatoes are numerous. One of my favorites is tomato sauce with spinach.

While leafy greens are full of iron, it isn’t easily absorbed in our bodies without vitamin C. (study) That’s where tomatoes come to the rescue. They’re packed with vitamin C and help with iron absorption.

Some other tasty iron/vitamin C combinations are kale salad with strawberries or Swiss chard with roasted red peppers.

4. Oatmeal and Water

Oatmeal is full of the fiber beta-glucan which is shown to reduce cholesterol (study) Oats also are a good source of plant-based protein compared to other grains.

Oats require a lot of water in order to be fully cooked and deliver all of their health benefits. Oat fiber has been show to help keep you full longer.

If you’re always hungry, check out these tips for staying full on a vegan diet.

5. Green Tea and Lemon

The vitamin C in lemon increases the number of catechins of green tea that are available for absorption. (study) Catechins are what give green tea its numerous health benefits.

This food combination is also delicious and easy to incorporate into your daily cup of green tea.

6. Avocado and Toast

Avocado toast is one of my go-to snacks and I was so glad to find out about the health benefits of this tasty combo.

The fats from the avocado slow down the rate that carbohydrates from your toast are broken down and converted into sugar. (study) It’s even more healthy when you opt for whole-grain toast.

7. Garlic & Onion with Brown Rice

Garlic and onion work with whole grains, such as brown rice, to increase the bioavailability of zinc and iron (study)

A vegetable stir fry is an easy way to combine all of these delicious ingredients. Stir fry can be healthy as long as you limit the oil you cook it in. The addition of all the extra vegetables greatly increases the dish’s nutrient profile.

8. Salsa and Guacamole

Tomatoes are full of lycopene and beta-carotene, which are important for your body’s vitamin A production.

By adding a plant-based fat, like guacamole, to your salsa, you’re increasing the availability of lycopene by 4.4 times and beta-carotene by 2.6 times. (study)

9. Black Pepper and Red Wine

For responsible adults, having a small glass of red wine with your meal that contains pepper is a food combination to increase the absorption of resveratrol from the wine. (study)

Black pepper contains a compound called piperine which is what helps with increased absorption. Resveratrol has many documented health benefits including reducing free radicals and cardioprotective effects.

10. Dried Fruits and Nuts

Combining dried fruits with nuts is popular with trail mix, and for good reason. Nuts and fruits work together for your metabolic health. (study)

You can dehydrate your own fruits or buy already dried fruits to mix with your favorite nuts. If buying raisins or other fruits, keep them healthier by making sure they don’t have added sugars.

11. Tomatoes and Olive Oil

Cooked tomatoes have the highest source of lycopene, an antioxidant that has been shown to reduce blood pressure. (study)

To increase the amount of lycopene availability in tomato sauce, pair cooked tomatoes with a fat source, such as olive oil. Olive oil is popular in the Mediterranean diet and it’s the oil’s oleic acid that’s thought to have protective effects.

12. Kombu and Dried Beans

Kombu is a sea vegetable that is full of vitamins and a great source of iodine. Here is the one I use. I prefer seaweed harvested off the coast of Maine since the water is cleaner than elsewhere in the world.

There aren’t a lot of scientific studies about kombu yet but I add a one-inch piece of kombu to dried beans while they’re cooking. It’s supposed to help break down the raffinose sugars that cause gas.

Seaweed absorbs a lot of heavy metals if they’re present so it’s important to know where your sea vegetables come from. It’s also recommended that pregnant women check with their doctors before consuming seaweed.

Conclusion

Food combining for vegans is actually pretty easy. Many plant-based recipes already use some of these healthy combinations.

By trying to add additional food pairings to your diet, you’ll be able to increase your nutrient absorption so that you get the maximum benefits from your fruits and vegetables.

If you’ve tried some of these out, let me know which ones are your favorite.

Stephanie Mantilla

Plant-Based Diet & Vegan Lifestyle Expert

Stephanie is the founder of Plant Prosperous, a plant-based vegan living, and parenting blog. She has been eating a plant-based diet for over 24 years along with a B.S. in Biology & Environmental Science. She also has over 14 years of experience working in the environmental and conservation sectors. Stephanie is currently raising her son on a plant-based diet and hopes to help others who are wanting to do the same. You can read more about her here.

The post Vegan Food Combining: Healthy Plant-Based Combinations For Vegans appeared first on Plant Prosperous.

Vegans don’t eat fish because they are considered animals and no animal products can be consumed by a vegan. People who eat fish if they are considered pescatarian and are not vegan or vegetarian at all.

You may find that some vegans do consider some seafood to be okay to eat because there is no central nervous system. Oysters are a common controversy here. To be a true vegan, though, you cannot eat fish or seafood of any kind.

That’s just the quick answer. I’ve got so much more to tell you about the topic. My goal is for you to know why vegans can’t eat fish. You should understand how to get the same health benefits that such products offer while you’re eating a restrictive diet.

This post may contain affiliate links. That means if you purchase an item through these links, I may earn a commission at no additional cost to you. Please read the full disclosure policy for more info.

What Can Vegans Eat Instead Of Fish

Fish has many health benefits, which is why many desire to be able to eat it. While you can’t do so as a vegan, you can replace this ingredient in your recipes to make it more vegan-friendly.

There are countless vegan substitutes for fish that provide the same health benefits. Many stores now carry fishless filets, which are a fish alternative that is ready-made. I’ve even seen fishless sticks in local stores. 

If you can’t find fish alternatives at your store or don’t like them, you can replace the fish in the recipe with a protein-rich plant, such as tofu, tempeh, beans, and seitan. There are plenty of fake-meat products, such as veggie burgers, as well.

Usually, I find myself eating these types of foods while I’m visiting my friends, as they don’t have the same vegan lifestyle as me. This way, I can eat what everyone else eats, but it doesn’t go against my beliefs and ethics.

Why Don’t Vegans Eat Fish?

Many people have asked me why I don’t eat fish. The reasoning behind it is simple, but everyone seems to forget that fish are animals. There are three primary categories of people who don’t eat fish, which include:

Animal Rights/Welfare Concerns

Most people believe fish feel pain and recent science has shown that they do. They have nociceptors, which are neurons that detect harm from pressure, heat, and irritation. Fish produce natural painkillers like humans.

Experimental research has indicated that if fish get chemical irritants on them, they lose their appetite, rub their bodies along the tank, and show more signs of pain. I don’t condone such research being done on any animal, but the information is already out there.

From an ethical perspective, vegans don’t want to kill or hurt animals. That ultimately leads to the strong argument that you are killing fish to eat them, which is completely opposite the vegan’s creed.

Commercial fishing features extensive cruelties. Many times fish are cut open while they’re alive or must suffer for many days in a net. 

Environmental Issues

Commercial fishing results in bycatch which is any extra animals that accidentally got caught but weren’t targeted. Bycatch can significantly reduce ocean biodiversity.

Approximately 650,000 marine mammals (porpoises, whales, and dolphins) are killed or injured in nets designed for fish every year.

Bottom trawling is another modern practice in commercial fishing and is highly objectionable. Huge nets get dragged on the ocean floor to catch whatever they can.

Studies have shown that the impact of this practice can be seen from space. In a sense, bottom trawling is the water equivalent of cutting down entire forests.

Health Issues

Fish can be a healthy food, but they contain significant levels of mercury and PCBs (polychlorinated biphenyls). The EPA has said that PCBs could lead to cancer in humans.

Studies have shown that women who consume a lot of fish while pregnant could have children with birth defects.

PCBs are toxins that accumulate within the animal fat, so they get even more concentrated as they go up the food chain. 

Most people choose fish for the omega-3 fatty acids it contains. The threat of PCBs is so high that it might be best to avoid it. You can get the omega-3 fats you need, even on a vegan diet.

This is the Vegan Omega 3 I use sustainably made from algal oil. Use code BEKIND10 for 10% off your first order.

How to Get Omega-3s without Fish Oil or Fish

Omega-3 fatty acids are healthy, and a requirement for many people’s dietary needs. People often assume they must eat fish to get it, but other sources are suitable for vegans to consume.

I prefer to take a supplement each day. You can find many vegan brands, which means no actual fish are used to make them.

Make sure it contains EPA and DHA, which are bioavailable forms of the omega-3 fatty acids that vegans can’t get from fish oil or fish.

These supplements use algae as the primary source. It’s possible to get those omega-3 fats from the food you eat, but it’s harder in vegan foods because they aren’t as bioavailable.

This means the body must convert it, and there’s evidence to prove that the body doesn’t do that efficiently.

If you want to eat more foods that are rich in omega-3 fatty acids, there are options. Chia seeds, flaxseeds, walnuts, and hemp seeds all contain some omega-3s. 

Conclusion

To lead a vegan lifestyle, you cannot eat fish or seafood. Some vegans call themselves seagans or ostrovegans so that they can consume certain types of seafood.

I don’t necessarily consider them to be vegan, but that is a personal choice they make. It’s controversial, but I believe everyone has the right to decide for themselves.

If you are vegan and stay away from seafood and fish, I commend you. It’s not easy to get the omega-3 fatting acids from vegetables.

To make it easier, I include fish-alternative products that can help you eat similar foods as the rest of the family. You can utilize supplements to help you get the nutrients your body needs safely and ethically.

Remember, you have a choice when it comes to what you put in your body, and you don’t need fish to be healthy.

Stephanie Mantilla

Plant-Based Diet & Vegan Lifestyle Expert

Stephanie is the founder of Plant Prosperous, a plant-based vegan living, and parenting blog. She has been eating a plant-based diet for over 24 years along with a B.S. in Biology & Environmental Science. She also has over 14 years of experience working in the environmental and conservation sectors. Stephanie is currently raising her son on a plant-based diet and hopes to help others who are wanting to do the same. You can read more about her here.

The post Do Vegans Eat Fish? [What To Eat Instead For The Same Benefits] appeared first on Plant Prosperous.

In the video, the host asked if ‘strict vegans’ could eat melons, almonds, avocados, kiwis, and butternut squash. One contestant said that any of them could be eaten, and the host said he was wrong.

The reasoning behind the answer was because of bees. These things are hard to cultivate naturally, and those crops rely on bees for pollination.

Typically, the bees have to be taken in on trucks throughout the country. Since some people see it as an unnatural use of animals, many foods now aren’t considered vegan.

So, can vegans eat avocados? Yes, avocados are completely vegan and safe for vegans to eat. I’ll go into the specific reasons for this conclusion below.

This post may contain affiliate links. That means if you purchase an item through these links, I may earn a commission at no additional cost to you. Please read the full disclosure policy for more info.

7 Reasons Why Avocados Are Vegan (And Good For You Too)

I’m here to tell you that yes, many crops rely on bees to be pollinated, and beekeepers sometimes have to help with that. Despite man-made pollination manipulation, vegans can consider avocados as being vegan. Here are the reasons for that claim:

Avocado Pollination Fits The Definition Of Veganism

The Vegan Society is, by far, one of the oldest organizations in the world and created the “word vegan.” It describes veganism as a way of living that excludes (as far as practical and possible) the cruelty to and exploitation of animals for clothing, food, and other purposes.

That long-winded explanation pretty much says that the individual vegan should do what they can not to exploit animals and work hard not to harm them. Many small farms don’t rely on commercial beekeepers to pollinate crops. It’s impossible and impractical to think that every individual in the world has access to produce that’s been naturally pollinated at a farmer’s market. 

Our food system relies heavily on large produce farms that must use bees and may have to get them from out of town. The point is they aren’t being cruel to animals. They’re actually helping the animals do what they need to do so that you can get the best fruits and vegetables.

Avocados Are Plants

Vegans don’t eat animal products, such as cheese, meat, eggs, milk, honey, and seafood. Since it’s almost impossible to know if a crop was grown because of commercial beekeeping or a natural cycle that seems odd (like figs), eating any plant is considered vegan.

Whether it’s an avocado or a butternut squash, I think that any plant consumed is an ethical choice in regards to veganism.

Most Crops Technically Aren’t Vegan

The television show that sparked all this controversy didn’t address the fact that avocados and almonds aren’t the only crops that require commercial beekeeping. Broccoli, tomatoes, apples, melons, beans, onions, carrots, and hundreds of other veggies, fruits, and grains must be pollinated by commercial-bred bees.

If you went solely on what the television show stated, you’d have little to eat as a vegan. Again, you have to realize that the term ‘veganism’ means that you’re doing your best not to harm or be cruel to animals based on what’s possible and practical in your situation.

The Love for Avocados

It’s no secret that people are crazy about avocados. They’re creamy and taste unlike any other fruit in existence.

Jokes have been made about millennials eating so much avocado toast that they can’t buy homes. While that’s not really true, it does show how beloved this fruit is to everyone. Of course, those who make the jokes may not understand why people are in love with avocados, but that’s okay.

I feel that this secret is safe with those who appreciate the fruit. Whether you enjoy it sliced, as guacamole, or on toast, you’re safe to eat it if you’re a vegan.

Avocados Are Healthy

One of the secondary reasons people go vegan is to lead a healthier lifestyle. You’re more mindful of what you’re putting in your body.

That translates to eating non-processed foods and staying away from potentially fatty meat. Remember, avocado is one of the healthiest foods on the planet. It’s been shown to lower bad cholesterol levels which improves heart health.

Avocados have plenty of plant-based fatty acids mixed in with some fiber, which is good for the heart. In fact, you get the same creamy profile with the high-fat content of cream and butter without all the calories and bad stuff.

Some people have made desserts, such as ice cream, with avocados. The creaminess is second-to-none, and it tastes amazing, too.

Low Carbon Footprint

Most people don’t realize how complicated farming is. Even vegan crops require plenty of resources if they’re grown on a larger scale.

This includes water, fertilizer, and various fossil fuels. Some crops, like almonds, need water that doesn’t come from the soil or rain.

Despite the overall intensity of farming, though, it is less damaging to our planet when we grow plant-based foods rather than producing animal products. (source)

By far, the livestock sector can produce significantly more greenhouse gases than transporting the avocados and almonds to various locations. Avocadoes and most other vegan crops don’t make the list as emissions producers.

Avocados Help the Planet

Of course, the avocado trade is here to stay and booming. Mexico is the primary growing country for avocados more than any other place in the world.

Since America has decided that it loves this fruit, the imports have increased. In fact, one New York Times report claims that avocados have created about 20,000 jobs and added over $2 billion for the U.S. economy in the past few years. 

Almost anyone can see these obvious benefits. Even if you don’t keep up with the news, you can see how many avocados are in grocery stores and farmers’ markets.

It’s clear to me that avocados are vegan because they don’t require the slaughtering or raising of animals in unsafe conditions to be used as food. Every year, about 50 billion land animals are raised in poor conditions just for the eggs, milk, or meat they produce. No avocado farm is ever going to deal with that.

Final Thoughts

I hope this article has helped you understand the controversy behind the avocado not being vegan. Now that you know all the reasons why avocados are vegan, this debate can be put to rest. Yes, avocados are without a doubt vegan.

Remember, avocado is a fruit, so it is safe to eat on a vegan diet. To help the planet even more, you can source your produce nearby or buy locally from farmers who don’t use commercial bees for pollination.

But even if you don’t take that extra step, it is possible to feel ethically secure. Enjoy your avocados!

Related Articles:

• Ultimate List of Fruits and Vegetables From A to Z

Stephanie Mantilla

Plant-Based Diet & Vegan Lifestyle Expert

Stephanie is the founder of Plant Prosperous, a plant-based vegan living, and parenting blog. She has been eating a plant-based diet for over 24 years along with a B.S. in Biology & Environmental Science. She also has over 14 years of experience working in the environmental and conservation sectors. Stephanie is currently raising her son on a plant-based diet and hopes to help others who are wanting to do the same. You can read more about her here.

The post Can Vegans Eat Avocado? [And Who Has A Problem With Them] appeared first on Plant Prosperous.

Seitan is a uniquely chewy plant-based meat alternative made from wheat gluten. Vegans and meat-eaters both love how it mimics the qualities of meat. Another plus is how easily seitan absorbs flavor.

Seitan is not as popular as tofu and tempeh so it can be harder to find. Where can you buy seitan? You’ll have the most success finding seitan at natural food stores and health food co-ops. Grocery stores like Whole Foods Market, Sprouts, and Trader Joe’s all carry seitan.

Even if you have one of these grocers near you, seitan can still be hard to find in the store. Below I’ll go over where to buy seitan, how to find it in the grocery store, where you can buy seitan online if all else fails.

This post may contain affiliate links. That means if you purchase an item through these links, I may earn a commission at no additional cost to you. Please read the full disclosure policy for more info.

What stores carry seitan?

Here are the three types of grocery stores I’d check first for seitan before ordering online.

1. Natural Food Stores & Health Food Co-ops

Small neighborhood health food stores and co-ops almost certainly have seitan. These stores are usually tucked out of the way so it never hurts to check online to see if there’s one nearby.

If you join a co-op store, you can get shares of products and ordering discounts.

2. Grocery Stores That Focus On Natural Foods

Whole Foods was the first to bring natural foods to the frontline. Other’s like Trader Joe’s and Sprouts have followed.

Their entire store is filled with natural foods unlike the usual tiny section in a large-chain grocer’s. Most likely, these types of grocery stores carry seitan. I’d be shocked if you found one that didn’t.

3. Big Nation-Wide Grocers

Nationwide chain grocery stores like Walmart, Target, Costco, Giant, Kroger, and Food Lion will be hit or miss with seitan.

More and more people are switching to “Meatless Mondays” and trying out a plant-based vegan diet so grocers are taking not.

If you don’t see seitan at your local chain store, request some. Often, specialty foods like seitan will only be ordered if they know customers want it.

At this time, you will likely not find seitan at discount grocery stores like Aldi. Hopefully, that will change in the future.

Can you find seitan at a Farmer’s Market?

Seitan, tofu, and tempeh are all great vegan meat alternatives and are easy to make at home. This lends itself to being able to be made for the local Farmer’s Market.

Small mom and pop operations that make seitan may be at your local Farmer’s Market. I recommend checking with the market organizers to see if they have a list of vendors.

Large Farmer’s Markets are more likely to have seitan than ones with only a few booths.

Where To Buy Seitan In Bulk

For a local source of bulk seitan, check your local restaurant food suppliers. Seitan is popularly used in Asian dishes so next time you order your favorite take-out, ask the restaurant if they make their own seitan or have a supplier.

If you’d prefer to order cases online, then I suggest BE-Hive. They offer affordably priced cases of filets, chorizo, taco meat, deli slices, pepperoni, roast beef, bacon, and sausage, all made from seitan! They also sell delicious vegan cheese varieties.

Where To Find Seitan In The Grocery Store

Now that you have some stores in mind to check for seitan, where is it in the grocery store? It’s most likely next to the tofu in every grocery store.

If you don’t know where the tofu is, keep reading and I’ll explain where exactly to go.

Seitan needs to be refrigerated so it’ll be in a refrigerated case section. This could be one with an open front or one with doors depending on the store.

1. Ask Where The Tofu Is Stocked

Seitan is almost always next to the tofu and tempeh. If you need to ask for help from a store employee, you’ll have the best luck by asking them to point you in the direction of the tofu case.

The reasoning is that tofu is so much more popular that even non-vegans know about tofu. You won’t waste time and get frustrated trying to explain what seitan is.

2. Check The Natural Foods Section

Most grocery stores have a natural food section that has at least a few refrigerated cases with kombucha and fermented products.

If you see a natural foods area, check in the cold cases for seitan. That’s the next best place if you don’t find seitan next to the tofu, or perhaps the tofu is here too.

3. Check The Perimeter Refrigerated Produce

Large stores like Walmart and Target keep their tofu, tempeh, and seitan in the refrigerated produce section. That’s if you’re lucky enough to have one that stocks seitan.

This refrigerated case houses other refrigerated produce like mushrooms, fresh herbs, and greens.

4. Check The “Meat Alternative” Freezer Aisle

This is your last ditch effort place to check for seitan. Most grocery stores have a freezer section with faux meat.

While you may not find plain seitan, you could find frozen meals containing seitan in them. Check the ingredients to see what marinade the seitan has.

This is a good way to test out different spices on the seitan to see what you prefer.

What do seitan packages look like?

Seitan packages are shrink-wrapped with clear plastic around the strips of seitan. It can be plain seitan or even contain marinade.

The plastic wrap keeps all air out of the seitan so it stays fresh. This packet is typically in a cardboard box with a window to see what the seitan looks like.

Seitan packages look very similar to tempeh. If you need help finding tempeh, look here.

Where to buy seitan in Trader Joe’s

Trader Joe’s if full of delicious plant-based vegan goodies. I could spend a few hours there browsing the aisles and still not see it all.

One product I love from there is their seitan. It isn’t carried at all Trader Joe’s so if yours is far away, call first to check if it’s in stock.

Since seitan is a refrigerated item, it can be found in the refrigerated cases with all of the cheeses and dairy, right next to the tofu and tempeh. The seitan is closer to the refrigerated dips like hummus and baba ganoush.

Can you buy seitan online?

Yes, you can buy seitan online. Sometimes you simply can’t find a local store that carries it so ordering online is the best option.

Seitan is a perishable product that does require refrigeration during transport. If you have a Whole Foods Market nearby, you can order their 2-hour delivery.

If you want your seitan to be delivered directly to your house, then ordering from BE-Hive is the best option. Their seitan is flavorful, high quality, and inventive.

Can you make your own seitan?

Yes, making your own seitan is quite easy for the home chef. Seitan is basically gluten dough that you use as mock meat. It’s extremely chewy and takes seasonings well.

What can seitan be made from?

• Vital Wheat Gluten – This is the faster way to make seitan because it’s already just the gluten. (recipe)
• Whole Wheat Flour – This way takes longer but is still very easy. (recipe)

If you want to try making seitan at home, I recommend this book full of plant-based seitan meals. You can also pick up some inexpensive vital wheat gluten which is the key component of seitan.

What is seitan?

Seitan is made out of hydrated wheat gluten which is the protein from wheat. Because gluten is so chewy, seitan makes the perfect meat substitute for vegans.

How do you pronounce seitan?

Seitan is pronounced “say-tan” with each syllable fully pronounced. The word is Japanese in origin.

Do you need to cook seitan?

Yes, seitan needs to be cooked before being eaten. Seitan is pretty flavorless without seasoning. At the very least, sauté seitan in some oil and garlic.

Since seitan is made from the gluten of wheat flour, it’s recommended to not consume raw flour due to potential bacteria contamination.

Does seitan have soy?

No, seitan is made from wheat gluten and does not contain any soy. If you’re buying pre-packaged seitan, check the ingredients label to make sure soy products weren’t added.

What does seitan taste like?

Plain seitan is chewy and has a taste like a bland mushroom. Seitan’s mild flavor allows it to take on strong flavors and sauces well.

You can fry it, bake it, boil it, and marinade seitan to make it taste however you’d like. It’s chewy texture holds up well during the cooking process making it an effective meat alternative.

Which Is Healthier: Seitan or Tempeh?

Both tempeh and seitan are healthy but are very different from one another. Tempeh is made from fermenting soy beans into a block. Seitan is wheat gluten steamed.

Seitan and tempeh need additional flavoring in order to taste good. Their health is impacted mainly by how you prepare and season them. If you fry them it oil and then slather on a high calorie sauce, it won’t be healthy no matter how hard you try.

Tempeh is a good protein option for people who can’t eat wheat gluten. Seitan is good for someone who want’s to stay away from soy products.

Both make transitioning to a plant-based diet easier. If you don’t have any restrictions, then enjoy them both moderately.

Can seitan make you sick?

Seitan is made from wheat gluten so if you’re gluten-intolerant or have Celiac disease, then eating seitan will likely make you sick. Check with your doctor before consuming seitan.

Conclusion

Seitan is a chewy vegan meat alternative that is starting to gain more popularity. While it is still difficult to find seitan in a lot of grocery stores, the good news is that it can easily be made at home.

Now that you know where to buy seitan and how easy it is to make it yourself, how do you plan on using it?

Stephanie Mantilla

Plant-Based Diet & Vegan Lifestyle Expert

Stephanie is the founder of Plant Prosperous, a plant-based vegan living, and parenting blog. She has been eating a plant-based diet for over 24 years along with a B.S. in Biology & Environmental Science. She also has over 14 years of experience working in the environmental and conservation sectors. Stephanie is currently raising her son on a plant-based diet and hopes to help others who are wanting to do the same. You can read more about her here.

The post Where To Buy Seitan [Plus, How To Find It In The Grocery Store] appeared first on Plant Prosperous.

My journey switching to veganism was not an easy one. I come from a family where we grilled out and ate meat almost every night, so cutting out all animal-based products and opting for an entirely plant-based diet was difficult.

I worried about getting the right nutrients to support my health because fish has an incredible amount of vital nutrients like omega 3. I wondered if plants alone could keep my body functioning properly. 

So I took to Google to explore my options. Eventually, I stumbled on Future Kind’s Essential Vegan Multivitamin. In short, let’s just say that I fell in love with this product, and here’s why:

This post may contain affiliate links. That means if you purchase an item through these links, I may earn a commission at no additional cost to you. Please read the full disclosure policy for more info.

What Is the Essential Vegan Multivitamin? 

Future Kind’s Essential Vegan Multivitamin is a daily multivitamin that adds supplemental nutrients that you may lack in your vegan diet. The developers at Future Kind made this vitamin specifically for vegans because the founders of the company are vegan as well. 

You can get your vitamins here and save 10% with the code BEKIND10.

To take the vitamin, you have to swallow it whole with water, just like any other pill. What I love about them is that the capsules are small.

Even though I have to take two for a complete serving, it is still better than swallowing a horse pill when I wake up. Plus, they are citrus-scented. 

Since the Vegan Multivitamin is tailored towards vegans, the ingredients included are the nutrients that vegans tend to lack in their diet. Vitamin D, vitamin B12, and omega 3 are the primary nutrients highlighted. 

With the Essentials Vegan Multivitamin, you can:

• Experience boosted energy levels
• Support your ability to focus
• Enhance your immune system
• Maintain healthy joints and strong bones
• Improve your overall mood

When I tried this vitamin for myself, after about a week, I could tell the difference in my energy. I felt more excited to start the day and overall felt more enthusiastic about being active. 

Featured Vitamin Ingredients

The ingredients included in the Essential Vegan Multivitamin are clean and simple. The ingredients list was one of the reasons I was attracted to this multivitamin.

Included in the capsule is:

• Vitamin D3
• Vitamin B12
• Algal omega 3 oil

These are the same three nutrients that Dr. Greger, writer of the NY Times bestselling book How Not To Die, recommends for vegans. Other ingredients make up the external capsule, which holds the nutrients. Of course, all the ingredients are still vegan. 

Another plus is that the vegan capsule is made from a tapioca starch mixture instead of carrageenan so it’s completely carrageenan-free.

The three major nutrients in the multivitamin prove to be crucial in the human diet, yet, there are limited sources for them within plants and natural products. 

Vitamin D3

Vitamin D3 is crucial for bone health and your immune system. However, the main sources of this vitamin come from the sun, fish, or dairy products.

Of course, laying out in the sun for a while can boost your vitamin D levels, but this gets harder in the winter and isn’t the healthiest if you’re trying to avoid skin cancer. So, Future Kind includes this nutrient in their vegan vitamin. 

Vitamin B12

Vitamin B12 is also essential to any human’s diet. The primary way of getting it, though, is through meat and animal products. Most animal feed is supplemented with B12 which then passes it along to humans.

Vitamin B12 naturally comes from the dirt and healthy bacteria on plants, which animals consume and then become a part of the human diet.

For vegans, it is difficult to incorporate this immune system-boosting vitamin. Our grocery store produce is very clean so this bacteria isn’t readily available. Also, the soils’ composition has changed over the years so the B12 producing bacteria aren’t as prevalent.

Omega 3

Omega 3 is essential for brain and heart health. Omegas are usually found in fish and fish oil but recently have been harvested from algae. Future Kind includes omega 3s in the form of algal oil in their vegan multivitamin. 

The most significant thing to point out about this ingredients list is that it is straightforward. There are no other supplemental nutrients.

For a lot of multivitamins, it is easy to over-supplement nutrients that you already ingest enough of through food. However, the Future Kind Essential Vegan Multivitamin is different because it only contains the three nutrients that vegans most commonly lack. 

About Future Kind And Their Philosophy

Future Kind was founded by two vegan brothers who strive to make plant-based products for vegans and for people who want to transition to a more vegan diet.

Their mission is to make humans a happier and healthier race and to do so, they offer clean, natural, and vegan products for anyone pursuing that diet. 

Future Kind stays true to its values in every aspect, which is another reason that I love purchasing my products from them.

Everything that they use to produce their dietary supplements is eco-friendly. Their packaging- from the bottles to the shipping boxes- contains recycled materials that support the planet. 

Additionally, Future Kind is a carbon-neutral company. For every emission that they contribute to the climate, they donate and support the Coalition for Rainforest Nations and animal sanctuaries.

This also ties into their being cruelty-free. Future Kind is registered with the Vegan Society, so all their products stem from plants. Finally, everything they produce comes from the United States, where the FDA strictly regulates the production facility. 

Interested? Try out Future Kind vitamins for yourself and get 10% off with the code BEKIND10.

Are There Any Side Effects to the Essential Vegan Multivitamin?

Since it is a multivitamin, you most likely are not going to experience any side effects other than the positive ones. If you already intake a lot of Vitamin D, B12, or omega 3, then you may experience some health issues.

Ingesting too much of specific vitamins can take a toll on your health. However, the chances are that you will not have any damaging or inconvenient side effects to this multivitamin. 

Before taking any vitamin, make sure you consult with your doctor first.

How Much Do Future Kind Vitamins Cost?

Currently, the price for a bottle of 60 capsules costs $29.95. Keep in mind, though, that you should take two capsules per day to get the full effect.

Therefore, one bottle should last you thirty days, ideally. That’s about 50 cents per pill and one dollar for each daily serving.

Considering the quality ingredients and Future Kind’s ethical business model, one dollar a day for essential nutrients feels like a steal. 

If you purchase your capsules from the Future Kind website– which is what I recommend doing- then you can opt for a subscription where you regularly receive your pills either every 30 days or every 60 days.

With the subscription, you get automatically charged, and your vitamins show up on your front porch without having to leave your house or even log onto your computer. 

Additionally, having a subscription lets you get your vitamins for 16% off the products you purchase as well as free shipping. 

Even if you do not hold a subscription, Future Kind offers free shipping for orders over $40. You can stock up on your multivitamin or browse through some of the other supplemental products they offer.

If you really like their products, then I highly suggest ordering a subscription for maximum savings. 

Where to Buy Future Kind Vitamins

Right now, the only place to purchase Future Kind products is directly from their website. You cannot find them at a drug store or major online shopping sites like Amazon. 

I think that purchasing all the products directly from the company is fantastic, especially since Future Kind is environmentally conscious.

Shipping packages contribute a lot to the current climate crisis, and Future Kind makes sure that they stay a carbon-neutral company. To do this, all their packaging is made of recycled materials so that users can then recycle them again. 

Not to mention that you can purchase a subscription through the Future Kind website, which makes getting your multivitamins so much more convenient. 

Shipping And Refund Policy

Since you can only buy Future Kind products directly from the company, there is one succinct shipping and returns policy. 

Future Kind offers standard shipping deals. If you live in the United States, then you can receive your multivitamins within three to seven business days. However, they also have expedited shipping, which arrives in two to four days, or priority, which comes in two days. 

For international delivery, your multivitamins can take between five and 12 days to arrive. On the downside, free shipping for subscriptions is not possible for international shipments. 

Future Kind wants their users to be happy with their product. They have a 60-day money-back guarantee. Therefore, if you determine that you do not like the multivitamin and its results within 60 days of your purchase, then you can get your money back. Although, I doubt you are going to need to utilize this. 

What Others Say About This Multivitamin

Most of the reviews online are positive, ranking in five-star certifications by 85% of reviewers. A lot of people have good things to say not just about the multivitamin, but also about Future Kind in general.

Lots of customers feel that the price lands at the pricier end, but knowing that the ingredients are healthy for you and the planet, makes it worth the price. 

As for me, I love taking Future Kind’s Essential Vegan Multivitamins. They are small, they smell good, and they are not harmful to the planet.

When I started to look for vegan products, it seemed challenging to get the right nutrients that aligned with my vegan mindset: cruelty-free, plant-based, and healthy for the environment.

The Overall Advantages

If you are skimming through this review for quick tips, stop here to get a breakdown of the information you need before buying!

There are so many advantages to try the Essential Vegan Multivitamin. Not just for the vitamin itself, but also for supporting a company that thoroughly believes in creating an eco-friendly vegan business.

Here are some of the benefits of Future Kind’s Essential Vegan Multivitamin:

• Have the three main vitamins and nutrients that many vegans lack
• There is a short ingredients list
• The capsules are small and smell good
• There is no aftertaste
• Boosts energy levels, immune system, and ability to focus 
• Protects the brain, healthy bones, and eye health
• The company, Future Kind, was founded by vegan for vegans
• Future Kind is cruelty-free and carbon neutral
• Future Kind also supports animal sanctuaries and the Coalition for Rainforest Nations
• All packaging is eco-friendly, vegan, and made from recycled materials
• All products are made in the United States
• Registered to the Vegan Society
• 60-day money-back guarantee
• Standard shipping
• Benefits for subscribers

There are a lot of advantages to trying this vitamin and supporting the company. I found satisfaction knowing that I would be promoting my health cleanly and naturally in addition to supporting a company that upholds the same ideals as my own. 

The Overall Disadvantages

If you are like me, you want to know the good and the bad before buying a product. However, while I covered a lot of the good, let’s take a look at some of the disadvantages to Future Kind’s Essential Vegan Multivitamin:

• The price is on the upper end
• May not see noticeable differences
• Shipping may take longer, depending on when you order

As you can see, there are not many disadvantages to the Essential Vegan Multivitamin. The major points have to do with price, shipping, and results. 

The price is worth the quality of the vitamin and the company. As a vegan, I think it is critical to support companies that have the same ideals as me when it comes to the environment and the treatment of animals. 

As with any other product, shipping can get messed up. One of the major reasons for some of Future Kind’s low star reviews is because of shipping mess-ups. However, this is a rare occurrence. 

Finally, there is always the chance that the vitamin does not work for you. All bodies are different, so it is hard to guarantee that you see results.

Although even if you do not feel a boost in your energy or stronger bones, the added nutrients could improve your immune system, among other internal functions. You just may not see it. 

Now, Is the Essential Vegan Multivitamin Worth a Try? 

Considering everything about the multivitamin, it is worth a try. Even if you do not like it, Future Kind’s money-back guarantee can give you some peace of mind to try it out. 

Ever since I started taking the vitamin regularly, I have noticed that my mood consistently stays positive. Plus, it helps that Future Kind is working to make the world a better place with their cruelty-free, vegan, and eco-friendly policies. 

I’d love to hear your thoughts on the Essential Vegan Multivitamin. And don’t forget to use the code BEKIND10 to save 10% off your first order.

Stephanie Mantilla

Plant-Based Diet & Vegan Lifestyle Expert

Stephanie is the founder of Plant Prosperous, a plant-based vegan living, and parenting blog. She has been eating a plant-based diet for over 24 years along with a B.S. in Biology & Environmental Science. She also has over 14 years of experience working in the environmental and conservation sectors. Stephanie is currently raising her son on a plant-based diet and hopes to help others who are wanting to do the same. You can read more about her here.

The post Future Kind Vitamins Review: Essential Vegan Multivitamin appeared first on Plant Prosperous.

No matter whether you’ve been a vegan a long time or are starting to have an interest in a plant-based diet, the fact is that meat produces a lot of waste. There is a high environmental cost with commercially farmed meat.

So, how much do vegans save? The estimated impact of eating meat every day costs 1 animal life, 1,100 gallons of water, 40 pounds of grain, 30 sq ft of forest, and 20 lbs CO2. Every day you’re a vegan saves the equivalent.

If you’re wondering how much your environmental impact has lessened since going vegan, use the calculator below.

This post may contain affiliate links. That means if you purchase an item through these links, I may earn a commission at no additional cost to you. Please read the full disclosure policy for more info.

Impact Of Going Vegan

Eating a plant-based diet is something that many people consider. When you do, it’s easier to control what goes into your body.

It’s possible to eat a well-balanced diet as a vegan, which is often low in processed foods and salt unless you default to vegan convenience foods.

This means that vegans tend to be and feel healthier. For example, you could reduce the risk of developing diabetes, having a stroke, and prevent heart disease.

The body often gets better at absorbing nutrients from the intestines because you’re getting them from whole-food sources and not from a lab. Minerals like calcium, iron, and zinc are in shorter supply, so your body has to get them from within.

While the impact of going vegan can clearly be seen from your body’s point of view, I want to talk mainly about how you can change the world by doing so. I’ll also discuss the negative effects on the environment, which are fewer than those from meat-eaters. It’s time to jump in and learn why ‘going vegan’ is greener and better for everyone. 

The Difference One Person Can Make By Becoming a Vegan

Most people choose to make a lifestyle change and ask themselves, ‘what difference could this possibly make?’ Whether you desire to use less plastic to reduce your carbon footprint or shut off the water while lathering up in the shower, you want to know how it actually affects the world.

When I decided to go vegan, I realized that there is a significant difference that I alone can make.

Save Animal Lives

I’ve got to start here with an ugly truth: most of the meat people consume comes from animals in severe distress. They are genetically modified, spend a short life in a cage, and deal with insurmountable stress. For example:

• Dairy cows get artificially impregnated each year because they can only produce milk when they’re feeding a baby. This is similar to humans only producing milk for their young. When they don’t have a child to feed, their ability to produce milk declines or goes away completely.
• Once the dairy cow has endured a grueling nine-month pregnancy (like humans!), the newborn is taken from the mother to be used in some way or slaughtered. This way, the baby doesn’t drink any of the milk, and it can get pumped out and sold to consumers.
• Pigs tend to live in cramped, filthy stalls, and most of them never see daylight. Piglets are often killed right after they’re born for meat or are kept to be breeders for more offspring.
• Male chicks can’t lay eggs, so they’re often killed at one-day-old in inhumane ways. 

Everyone knows that meat is created inhumanely and it’s not a pretty sight. Still, I’ve found that most people don’t realize how switching to veganism can save these poor creatures.

When I used the vegan calculator above, I realized that an average person going vegan for a single month could save up to 30 animal lives. That’s almost an animal a day that you can save by going vegan! People who have decided to give up consuming animals forever could save countless lives.

Global Climate Change

While this is a significant concern for me, it’s not the only thing you can save when you go vegan. You’ve probably heard of climate change, and animal agriculture is one of the main causes of it. It takes much more water and land to produce dairy and meat.

If you were to go vegan for just a month, you could get rid of about 600 pounds of emissions (carbon dioxide), save 33,000 gallons of water, and protect over 900 square feet of land (forest).

According to specialists, the biggest way to have an impact on the environment is to go vegan. Animal agriculture has been shown to be far more resource-intensive than plant-based sources. About 1.5 acres of land can produce 37,000 pounds of plant food or only 375 pounds of meat. (source)

Now, you may be thinking that it’s going to take forever to see any change. It’s true that veganism has a long-term effect and focuses more on the big picture. If you’re thinking about going vegan, though, it helps to know how you’re helping the world.

Negative Effects of Veganism on the Environment

Understanding the advantages and what positive impact you can have is the start. I couldn’t finish this article without talking about the negative effects that veganism has on the environment. There aren’t many, but there are a few.

Many fruits and vegetables Americans consume are imported from other countries. This means that fuel is used for transport, which uses natural resources.

Airplanes pollute the air we breathe, too. The cost isn’t as high as for the meat and dairy industry, but it’s something to consider. 

To offset this issue, vegans should try to eat locally-sourced produce. I find that it’s quite exciting to change seasons because it means new vegetables and fruits are available. There might be times when you get a craving for strawberries in winter, and this is okay.

Sustainability is a concern, too. A study from the University of Manchester shows that eating asparagus raises the carbon footprint because 5.3kg of carbon dioxide is produced for each kilogram of the vegetable.

This occurs because most of the asparagus is imported from Peru by air. Also, it takes more water and land to produce these green stalks of deliciousness.

Again, this is why it’s so important to get your produce from a local source. That way, there are fewer emissions and a lower carbon footprint to grow everything and bring it to your table. 

You may find that you can’t give up certain things. I feel the same way at times and often get specialty items as a treat to myself. If it’s done in moderation, the negative impact isn’t that much. In fact, even with the significant carbon footprint of growing and shipping produce, eating meat is still worse for the environment, on average.

Final Thoughts

Those who care about the earth have a way to protect it for many years to come. There are many positive reasons to go vegan. These include being healthier, protecting animals, and lowering the carbon footprint that you create. 

While this can backfire, you can continue to lower your carbon footprint by getting your produce from local sources and eating ‘exotic’ vegetables and fruits less often. 

Now is the best time to change your life. You can make a difference in the world by being a vegan, even if you don’t see the effects immediately.

Stephanie Mantilla

Plant-Based Diet & Vegan Lifestyle Expert

Stephanie is the founder of Plant Prosperous, a plant-based vegan living, and parenting blog. She has been eating a plant-based diet for over 24 years along with a B.S. in Biology & Environmental Science. She also has over 14 years of experience working in the environmental and conservation sectors. Stephanie is currently raising her son on a plant-based diet and hopes to help others who are wanting to do the same. You can read more about her here.

The post Vegan Calculator: What’s The Environmental Impact Of Going Vegan? appeared first on Plant Prosperous.

So you’ve decided to start eating plant-based.

You may think it is as simple as deciding but it’s easy to hit road bumps along the way. These following tips will make going plant-based easy and less stressful.

Thankfully the plant-based diet is gaining traction so it’s easier than ever to find food that fits your new lifestyle.

Currently, 6% of the American population identifies as plant-based. The number is even higher if you count the people who are doing “Meat-free Mondays” and dairy-free milk alternatives. Plant-based foods are an exciting area of growth!

This post may contain affiliate links. That means if you purchase an item through these links, I may earn a commission at no additional cost to you. Please read the full disclosure policy for more info.

1. Plant-Based Diet vs Vegan: Do Your Research

What are you hoping to accomplish?

Knowing what your goals are for changing your diet is the key to being able to stick with it. Not having a clearly defined goal makes it easy for you to lose sight of the reason you switched in the first place.

Usually, when someone is overhauling their diet to veganism it’s because:

• Ethics/Politics of being a vegan
• Environmental footprint/ Social convictions.
• A friend recently switched their diet and changed for the better.
• A health issue: long term or recent.
• Weight loss benefits.
• Wanting to “feel light” or mental clarity.

These are all great reasons to go plant-based! Narrowing down your specific motivator allows you to keep that focus during times that you’re tired, overwhelmed, or stressed.

What Does Plant-Based Mean: Clarifying Terminology

As you’re researching veganism and plant-based diets, you’re likely to come across the following terminology. Here are quick definitions to cut through all the confusion:

Pescatarian

Someone who does not eat poultry or red meat. They will eat fish and seafood though. It’s a confusing term since they’re not technically vegetarians since fish are animals. They also consume dairy, eggs, and honey.

Vegetarian

Usually, when someone says they’re a vegetarian they mean lacto-ovo-vegetarian. This means they don’t eat any seafood, poultry, or red meat but DO consume eggs, dairy, and honey. Basically they don’t eat animals but are fine with products from them.

Vegan

Followers don’t consume ANY animals or animal products whatsoever. They often don’t use other goods that come from animals such as leather and wool due to their ethical stance.

Whole Food Plant-Based

Like the vegan diet, they don’t consume any animal products. They also focus on eating as healthy and least processed foods that they can. WFPB tries to stay away from packaged convenience foods and junk food even if they are vegan. This diet has gained traction in the health field so followers may wear wool and leather.

Plant-Based

A more encompassing term. A mix of vegan and whole-food plant-based. I call it vegan-lite. You eat a vegan diet but without the ethical stance. You aren’t as focused on whole unprocessed foods as WFPB.

Raw Vegan

Vegans who eat only raw plant-based foods that haven’t been heated over 108 degrees Fahrenheit. They believe alkaline raw foods contain beneficial enzymes that cooking destroys.

These terms are not all-encompassing. There are many variations and crossover terminology. I’ve even met people who called themselves vegetarian but clarified that they just don’t eat mammals.

When I’m eating out I’ve found it’s easier to say I eat vegan food than try to explain what whole food plant-based is. Decide for yourself what is most important.

2. Look Into Proper Vegan Nutrition

With any change in your diet, it’s important to make sure all your bases are covered as far as nutrients and vitamins are concerned. Vegan nutrition isn’t any more difficult than what you did in the past; the sources for the nutrients may not be the same.

Overwhelmed by nutrition? This plant-based meal plan course was created by a nutritionist and takes all the guesswork out of it. So simple!

B12 And Vegans

This is the one vitamin that is necessary to supplement if you’re on a vegan diet. Our ancestors got their B12 by eating produce that still had dirt on it. Nowadays we’re likely to rinse our food before eating.

Symptoms of B12 deficiency include anemia, nervous system damage, heart disease, and pregnancy complications. Serious stuff!

The reason you didn’t hear much about this before is that the feed that farmed animals are given is supplemented with B12 which would pass onto you second hand.

Some vegan foods are fortified with B12. A daily multivitamin or B12 spray will make sure you get enough of this essential vitamin. I use this B12 spray by Garden of Life.

Just remember, there aren’t vitamin B12 rich fruits and vegetables with today’s clean grocery store produce.

Should you take a vegan multivitamin?

If you’re worried about getting all of your required nutrients from food, then a vegan multivitamin is a good option.

Even though I eat rather healthy, I still take a multivitamin to fill in any nutrient gaps.

Here are my favorites:

• Future Kind Essential Vegan Multivitamin – Has only the essential nutrients and is carrageenan-free. An easy daily pill that smells like citrus. Also contains DHA and EPA.
• MaryRuth’s Liquid Morning Multivitamin – A liquid formulation good for those with gag reflexes. It tastes like raspberries and can be mixed into juice or smoothies. The B vitamins boost your energy.
• MaryRuth’s Prenatal + Postnatal Liquid Vitamin – Another vegan-friendly liquid formulation by MaryRuth’s Organics. This vitamin is great for women to take before getting pregnant, during their pregnancy, and after giving birth.
• MaryRuth’s Kids Multivitamin Gummies – If you have children who may need extra nutrients, then these delicious gummies will do the trick. They’re gelatin-free and have no added sugars.

More Vegan Nutrition Tips

• Vary your protein sources. Cruciferous vegetables and leafy greens contain protein too!
• Fermented soy products are nutritious (tempeh, miso, natto) but watch out for soy fillers like textured vegetable protein. TVP is very processed. Learn where to find tempeh here.
• Seitan is a convincing mock meat but should be eaten sparingly. Learn where to find seitan here.
• Watch out for filling up on simple carbs. They taste good but you’ll be hungry soon after.
• “Vegan” doesn’t mean nutritious. Oreos and other junk food are vegan.
• Limit oil intake. Oil is fat and fat has the most concentrated calories per gram.

Eat More Vegetables To Lose Weight

Don’t be alarmed if you eat more while on a vegan diet. Vegetables and fruits are a lot less calorie-dense than meat and dairy.

Your body will need for you to eat more to get all it’s nutrients so make sure you don’t try to keep portions tiny. Just make sure your cooking is limiting oil amounts.

One of the most common complaints about going vegan is that you feel hungry. These tips will help you stay full on a vegan diet.

Cheap Plant-Based Groceries To Save You Money

One of the common pervasive myths is that eating healthy plant-based foods makes your grocery budget increase.

While this can be true if you’re getting only convenience foods, you can seriously save money on a vegan diet if you purchase the following groceries:

• Beans/ Lentils – you’ll save the most by purchasing dried in the bulk bins but canned versions can be budget-friendly
• Rice – This grain is a staple in the diet of many parts of the world. It’s cheap and can be bought in bulk to save even more. I suggest checking out your local warehouse store for a huge bag that lasts months. When combined with beans, it forms a complete protein profile.
• Bananas – Probably the cheapest fruit you can find. You’re paying cents per pound. If you have too many, bananas freeze great to be used later in smoothies.
• Oatmeal – A good source of iron and a filling breakfast food. Combine with bananas for an inexpensive daily breakfast.

• Pasta – Stick to whole-grain versions for the additional fiber and prevent spikes in your blood glucose. There are so many varieties that you can make numerous meals from pad Thai to Italian to ramen.
• Potatoes – These vegetables get a bad rap since many put extremely unhealthy toppings on them and call it a meal. Potatoes are full of vitamins and are budget-friendly. They’ve sustained people through famines and prevented scurvy in sailors.
• Seasonal Produce – For all other vegetables, fruits, and greens, eat seasonally! Seasonal produce is so much cheaper than off-season. The nutrition content is higher since the produce hasn’t been picked long and traveled long distances.
• Frozen Produce – Frozen produce doesn’t have to be boiled into a soggy mush. Frozen fruit can be blended into a smoothie or baked. Frozen bananas can create an ice cream alternative. Vegetables can be flash stirfried in a wok or used in lasagna.
  • Frozen produce typically costs less than out of season produce and the vitamin levels are higher since they’re flash-frozen soon after being harvested.

If you find your food too bland, increase the flavor using spices. These are the essential vegan spices all new vegans should have.

3. Remove All Non-Vegan Food Temptations

It’s easiest to start fresh and go full throttle.

Take 10 minutes to rummage through your kitchen pantry and fridge to remove any animal products. Donate them to a food pantry or give them away to a friend so the food isn’t wasted.

I don’t know about you, but if I have a bag of cheese lying around it may be too tempting in the beginning. Remove the temptation from the get-go and you’re setting yourself up for success.

If cheese is your weakness, follow these tips for giving up dairy, even when you love cheese.

You’ll be glad you did after a long day at work and you want that pint of ice cream from the freezer. Those comfort food associations will sneak up on you and take a little time to break.

Check For Hidden Animal Products In Food

At the grocery store, check ingredient labels. You want the ingredients list to be short, filled with natural ingredients, and whole foods.

You also need to be on the lookout for hidden animal products. They can be things like whey, carmine, red 4, gelatin, and confectioner’s glaze.

Don’t worry. You’ll get the hang of checking quickly. Many companies are even indicating “vegan” or “vegetarian” at the start of the ingredients list.

4. Don’t Forget To Indulge In Vegan Alternatives

Transitioning over to a vegan diet isn’t about martyrdom.

Ever hear about those people with super strict diets 6 days of the week and then 1 cheat day? Ever been one yourself? Usually, the cheat day is a free-for-all calorie bomb. That’s not a healthy way to live.

In order for change to become sustainable, you have to be happy and not constantly feeling deprived. Your mental state shouldn’t be so closely tied to food.

After you’ve purged your pantry, fill it with items that fit your new lifestyle. Snack lovers will benefit from having carrots and hummus ready in the fridge or air-popped popcorn to fill that niche.

If there’s a food item that you are obsessed with, such as ice cream, I suggest finding a plant-based version that you enjoy. There are so many dairy-free ice cream options now.

Heres a recipe for delicious vegan edible cookie dough.

Better to have the occasional indulgence than to deny yourself completely. Denying isn’t sustainable and can make the transition more mentally taxing.

5. Eating Out When Vegan

How does a vegan eat at a restaurant without causing a scene?

The easiest way to not be surprised is to check out the restaurant’s online menu. I’ve seen restaurants post a vegan menu on their website but not show it in the menu they give you at the restaurant. Why are they keeping their vegan menu a secret?

Happy Cow is a third party site that vegans can post how vegan-friendly a restaurant is. I’ve found off-menu items that way.

If you don’t have luck checking online, try calling the restaurant ahead of time to ask specific questions about meals. Do them a favor and choose a downtime between meal rushes to call.

If you like your morning coffee, check out the vegan options at Starbucks.

6. Eating Vegan While Traveling

Many of the same strategies above can be used while traveling. I was in the middle of the Scottish Highlands at 7 PM and used Yelp to find a tiny lodge 2 miles down a dirt road that served the best vegan haggis.

Bringing your own food is a great option for travel, especially snacks. See how we bring vegan food on an airplane so it won’t get confiscated at TSA.

Making your own trail mix or bringing snack bars is low effort but tasty. If you’re really desperate you should be able to scrounge up a can of beans and some fruit somewhere.

7. Find Vegan Support Groups

As with any huge changes in your life, you’ll want to share them with your friends and family. Now if your friends and family aren’t supportive, it can be difficult to stick to your new diet.

Perhaps you need new friends? I joke…

Contrary to what some say, the vegan community is very accepting. Check for a vegan festival in your area or a meetup group. They’ll be some of the most fun people from all walks of life.

If there’s nothing local to you, social media is a great way to find the support you need. There are many plant-based specific groups on Facebook and a huge vegan Instagram community.

With your local friends, go out for non-food activities if you can no longer agree on places to eat. Indoor trampoline park anyone?

8. Create A Vegan Vision Board

I know, it sounds hokey but hear me out. Creating a vision board gets you to hash out what is important to you.

Once you identify your goals, you can change your thoughts which will lead to a lifestyle change. A constant visual reminder keeps you on track.

Place your vision board on the side of your fridge where you’ll see it every time you go to get food.

For the digitally inclined, make your vision board into the wallpaper on your computer or tablet. We spend so many hours on our electronics it only makes sense to have an electronic vision board you bring everywhere.

9. Plant-Based Meal Planning Saves Time

When you’re starting out, having a rotation of a few easy recipes is key. To find recipes, I recommend Pinterest or vegan cookbooks.

If there’s a dish that you use to love, try a “veganized” version. As you become more comfortable with the changes, you can try experimenting with more adventurous ingredients like nutritional yeast or marmite.

Knowing what meals you’re eating this week and having the ingredients in your house already will save you a lot of stress. There’s no room to wonder what’s for dinner and reverting back to past comfort foods.

Don’t have time to look for recipes? This meal planning bootcamp course will have you preparing 21 meals in under 2 hours!

10. Curate A Stash Of Vegan Freezer Meals

This will save you when you’re hangry!

When I first decided to go vegan, I cooked up a bunch of dishes, portioned them out, and froze them. Having a freezer meal stash is absolutely essential for when you’re exhausted and feeling lazy.

Takeout sounds really good but heating up a meal from your freezer is actually quicker, healthier, and free since you already paid for the food.

Confession: I feel lazy a lot and love grabbing a burrito, veggie burger, or lasagna from the freezer.

The secret to an amazing freezer stash is to fill it with items that you want more than takeout.

I started filling my freezer with cabbage soups and other food I thought sounded “vegany.” I felt so proud of myself. The problem is that when it comes time to use my freezer stash, cabbage soup doesn’t win out over pizza or greasy Chinese takeout.

So for me, my freezer is full of individually wrapped burritos, black bean beet burgers, tempeh lasagna, taco filling, curries, and stews.

Find the foods you’re most likely to turn to and find a plant-based recipe for it.

11. Remember: No One Is Perfect

If you’re finding it difficult to stick to your new diet, that’s normal. It’s also normal to not be 100% perfect from the get-go.

Does that mean you should give up because you caved and ordered a pizza with extra cheese and bacon?

No. All that means is that you should think about what happened around the time that you made the decision to order the pizza.

Where you out of food to make at home? Short on time from running the kids to practices? Hanging out in the mall food court with pizza smell wafting towards you when you hadn’t eaten all day?

Whatever the situation surrounding that slip-up, try to set up your life so that you aren’t in that scenario again. This may mean carrying snacks with you, grocery shopping a day earlier, or keeping an extra freezer meal around.

You got this!

Related Articles:

• Vegan For Beginners [Ultimate Guide]

Stephanie Mantilla

Plant-Based Diet & Vegan Lifestyle Expert

Stephanie is the founder of Plant Prosperous, a plant-based vegan living, and parenting blog. She has been eating a plant-based diet for over 24 years along with a B.S. in Biology & Environmental Science. She also has over 14 years of experience working in the environmental and conservation sectors. Stephanie is currently raising her son on a plant-based diet and hopes to help others who are wanting to do the same. You can read more about her here.

Pin for later:

Vegan Tips For Beginners

The post Easy Way To Transition To Plant-Based Diet [Plus Cheap Food Options] appeared first on Plant Prosperous.

How are you supposed to give up dairy when you love cheese? This problem stumps so many people who are interested in eating a plant-based diet.

It’s not uncommon for people to love cheese and other dairy products. When you are one of these people, and you want to cut it out of your diet, there’s a little problem. You’re going to find that it’s much easier said than done.

Maybe your doctor advised you to stay away from cheese, or perhaps this your first step to a healthy, vegan lifestyle. Regardless of what your motivation may be, the struggle that this decision brings remains the same.

The good thing is that the process you must go through is the same no matter the motivation behind it. This means you can successfully apply the tips below to help you get over your cheese addiction.

This post may contain affiliate links. That means if you purchase an item through these links, I may earn a commission at no additional cost to you. Please read the full disclosure policy for more info.

1. Focus On What You Can Eat

One of the problems I’ve noticed with people who want to give up cheese is that they’re always focused on cheese. Imagine your life without cheese for a moment. Does that sound like a nightmare?

Now think about every food that you love that doesn’t include cheese. Even with cheese out of the picture, you still have all these favorite meals that you can chow down on to your heart’s content.

Your favorite cheese-filled meals likely have a delicious dairy-free version that you can try. If anything, this journey means that you can start to explore new places to eat out that you never have noticed before.

There are more vegan and dairy-free restaurants out there than I can count. I recommend trying at least a few of them out.

How did you find out that you liked the foods you already do? It was a process of discovery, wasn’t it? So how are you going to find more things that you enjoy if you don’t give yourself a chance to try them?

There are more delicious dishes without cheese in them than there are ones with cheese in them. There’s no time like the present to start pleasing your palette in ways you never thought possible.

I’m not sure what your kitchen routine looks like, but chances are that you have a few signature recipes with cheese in them. I have two things to say about this.

First, you don’t have to lose these meals altogether. I’m going to be sharing some substitutes you can use that do the job well.

Second, this is your chance to let your creative and cooking juices flow. You have access to an endless number of cheese-free recipes on the internet, so why not give them a shot?

Here are some of my favorite dairy-free recipes:

• Cheesy Mushroom Stroganoff
• Creamy Butternut Squash Mac and Cheese
• Easy Vegetable Cheese Bake
• 20-Minute Spinach Artichoke Pasta

2. Keep Your Pantry Well-Stocked

When food runs out, you run to the grocery store to buy more stuff. Though that’s an easy routine to fall into, I want you to put a real concentrated effort into making sure that you have foods you like on hand.

Your snack cupboard should be one of the main areas of focus here. There’s a good reason for this.

You’re making a significant lifestyle change and when you’re hungry or stressed, you want something satisfying. If you’re out of your favorite dairy-free foods, you’re going to resort to old habits that include cheese.

So, my advice is to keep lots of food options handy that aren’t cheese. The same way you’d normally snack on cheese, you can start snacking on whatever it is that you buy in its place.

Related: Give Up Diary for Good – Your Guide to a Dairy-Free Lifestyle

3. Eat Out Less In The Beginning

Here I’m telling you to eat out less when just a few paragraphs earlier I was mentioning exploring new dairy-free restaurants. During the initial timeframe of giving up cheese, it’s best to explore places that aren’t serving cheese in anything.

As you get more comfortable and you have more control over your cheesy desires, you can return to eating out, based on your normal routine.

The reason for this is simple. The more control you have over the food you prepare, the higher likelihood you’ll stick with being cheese-free.

You can buy groceries and intentionally leave the cheese out of the equation. Even if you do get a craving, there’s no cheese easily available, so you must do without.

Putting yourself in such a cycle eventually makes it your norm.

If you constantly eat out at cheese-filled restaurants, imagine what happens when the craving comes on while you’re at an Italian restaurant. Even if you intend to get a cheese-free dish, there’s a lot of temptation around with cheese sticks and grated Parmesan.

4. Use Vegan Cheese Alternatives

Let me start with a very simple, yet effective piece of advice. Leave cheese alternatives alone until you feel yourself adjusting to the non-cheese lifestyle.

My reason for this is your mentality.

When you’re just starting to work on giving up cheese, you are going to desire it a lot. That means you may subconsciously think nothing can satisfy you but cheese.

I’ve seen people experience this problem, and they form incorrect conclusions about vegan alternatives to cheese.

They tell themselves it’s not the same, and the flavor and texture don’t compare to those of cheese. On the flip side, there are the people who wait until they’ve kicked their cheese addictions before trying the vegan alternatives, and they tend to enjoy them.

Once you are ready to start trying these alternatives out, you can use them in place of cheese in all your favorite recipes. Non-dairy cheeses with great taste and texture are available in spades.

One of the easiest ways to find a cheese alternative is to look for the word “vegan” on the label. Additionally, check to ensure that whatever cheese you’re choosing doesn’t contain sodium caseinate or casein.

Why should you do this? Well, those proteins come from milk and if the cheese contains them, you aren’t walking that non-dairy path.

Some of the best vegan cheese alternative brands are:

• Dr. Cow Tree Nut Cheese
• Parmela Creamery
• Punk Rawk Labs
• Vromage
• Treeline Tree Nut Cheese
• Daiya Foods
• Kite-Hill Artisan Vegan Cheese
• Miyoko’s Creamery

Luckily, you’re trying to find vegan cheese alternatives now and not when vegan cheesemakers just started trying to create alternatives. Back then, all they cared about was making the cheese look like traditional cheese.

As you can imagine, that meant that the flavors were nothing like cheese. Old-style vegan cheeses tasted gritty and didn’t melt.

Thankfully, they realized the error of their ways and started working on the taste as well. Today’s vegan cheese is creamy, melty, and tastes very similar to dairy-based cheese.

How is Vegan Dairy-Free Cheese Made?

The vegan cheese creation process looks a lot like the one used for traditional cheese. Of course, everything comes from plant protein.

The sources of protein include nuts, such as macadamias and cashews, as well as soy and vegetable oil. Tapioca, peas, arrowroot, and agar may also be used to make the cheese.

Of course, it takes quite a bit of processing to get vegan cheese out of such ingredients. To this end, you are likely to find starches and thickeners, which include carrageenan and xanthan gum added. 

Vegan cheesemakers use bacteria to separate the plant proteins. After this, the oils and thickeners help create the cheese texture that I know you desire.

As is the case with normal cheese, time is a big part of achieving the desired result. The bacteria and protein must be given a long enough period to stay and breakdown further.

Do All Vegan Cheese’s Taste The Same?

Each brand and style of vegan cheese tastes different, just like how every type of dairy cheese has a distinct flavor.

While I gave you several amazing brands that make vegan cheese, I advise you to try out the different options and find one that appeals to you.

I say this because I want to encourage you not to completely form your vegan cheese impression, based on the first brand you try.

The bacteria and protein in normal cheese bond with each other innately. This makes it easier to for them to create the desired flavor. Plant protein doesn’t work the same way, which is why the processing is different.

While some vegan cheese brands hit the nail on the head, I’d be lying if I didn’t say that others slightly miss the mark. 

So, if the first plant cheese that you try tastes great and melts the way you like, you can stick with it. If the cheese is just OK, I say try something else.

Vegan cheese is far from boring, and once you find the right flavor, it’s going to seamlessly become a part of your life.

Just remember my advice about holding off on the alternatives until you’re a bit more comfortable not eating traditional cheese. 

5. Try Nutritional Yeast

Vegan cheese alternatives aim to replicate the taste and texture of traditional cheese. What if the appearance doesn’t matter to you, and you just want the flavor?

That’s where nutritional yeast comes into the mix. I can’t express how many vegans think of nutritional yeast as their best friend.

This flavor substitute is yet another reason why you’ve chosen the perfect time to get away from traditional cheese. In the past, nutritional yeast was not the easiest thing to get your hands on.

Thankfully, the internet changed that, and it’s also way more readily available in grocery stores.

If you have mashed potatoes, popcorn, or even pasta dishes, feel free to break out the nutritional yeast to add that cheesy flavor that you love. You can even use it as a substitute in “cheese” sauces. 

Just in case you are sensitive to yeast, there is no need for you to worry. The yeast used in this cheese flavor alternative is all deactivated, which means you shouldn’t see any adverse effects. 

Here is a little information for those who want to learn the vegan jargon on a more personal note. As you’ve probably realized, saying “nutritional yeast” is a bit of a mouthful.

I’m not sure if that’s the reason for this slang term, but nutritional yeast is affectionately known as “nooch.”

If you happen to be out of nutritional yeast but still want to get that umami flavor, check out these nutritional yeast substitutes. There’s no true substitute but the ones listed in that article are the closest you can get.

6. Seek Out Advice

I know I don’t have to tell you this but you’re not the first person who decided to cut cheese out of your diet. Whether it’s cheese only or dairy overall, many people before you have made the switch and they’re doing well.

So, the question is, how can you do just as well or even better? 

One thing I appreciate about the vegan community is the lack of toxicity present. Everyone understands that new people are trying to make these health-conscious decisions daily.

Remember that they were also just starting this journey at one point. What that means is that they can be fountains of information for you. 

My advice here is the seek out as much knowledge as you can get from these people. The chances are that they faced the same struggles you did and they were as lost as you probably feel right now.

Maybe if they had all this to read, things would be a bit easier but who knows? 

In any case, try to think about everything that you’re either unfamiliar with, or you don’t understand fully.

Whether it’s vegan events, vegan restaurants, or even internet forums, ask all the questions you can, and seek whatever clarification you need on the responses.

I’m not telling you to do exactly what someone else did, as it may not work for you. You still need to consider how you are going to handle your journey.

Though this is your nutritional journey, you don’t have to go through the whole thing alone.

It’s OK if you talk to others and make use of the community until you’re able to do it on your own. When you get there, remember to pay it forward to other new vegans.

Conclusion

While cheese addiction isn’t a real medical diagnosis, it is a large stumbling block many people have when trying to give up dairy. The best tips are to set yourself up for success.

This means having cheese-free snacks on hand and finding dairy-free versions of your favorite recipes. Once you get through cheese cravings, you can start adding in vegan cheese alternatives.

While you’re on this vegan journey, expect to make mistakes and have the transition take longer than you expect. It’ll be alright! Look for people who have been there to share some knowledge and offer a well of information.

Related Articles:

• Easy Steps for Going Vegan
• Essential Tips for Staying Full on a Plant-Based Diet

Stephanie Mantilla

Plant-Based Diet & Vegan Lifestyle Expert

Stephanie is the founder of Plant Prosperous, a plant-based vegan living, and parenting blog. She has been eating a plant-based diet for over 24 years along with a B.S. in Biology & Environmental Science. She also has over 14 years of experience working in the environmental and conservation sectors. Stephanie is currently raising her son on a plant-based diet and hopes to help others who are wanting to do the same. You can read more about her here.

The post How to Give up Dairy When You Love Cheese appeared first on Plant Prosperous.

I’ve had countless people come to me and tell me that I’m not vegan because I eat a particular food. Yes, some things are downright non-vegan and shouldn’t be eaten on a vegan diet. Most of the controversy I find is from various fruits and vegetables.

Vegan diets should never contain animal products at all. This includes poultry, red meat, eggs, fish, and dairy. Primarily, vegans must stay away from any foods that are derived from such ingredients.

For example, many commercially-prepared products contain animal fat, even in sweets and food coloring. Manufacturers may hide the information on the label, or you, as a vegan, don’t realize what it is.

One fruit that seems to cause the most questions is around figs since they’re pollinated by a wasp that gets absorbed into the fruit. Technically an animal was used in making the fig.

So, can vegans eat figs? Yes, figs are considered vegan despite how they are pollinated since it is a natural process.

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The Fig Debate

Here is the breakdown: figs are considered a plant-based food; therefore, they are vegan. There is some controversy from experts and pro debaters who have suggested that figs are actually not vegan and must be avoided by anyone who wants to lead a vegan lifestyle.

To be fair, I’m going to look at both sides of this debate because I think you should have all the facts. Primarily, I believe that figs are vegan and eat them myself.

Some vegans prefer not to after they learn about the way they are grown and produced. This is a personal choice for you and one that you’ve got to make for yourself.

Why Figs Aren’t Considered Vegan (By Some)

There is plenty of debate about figs and their vegan status. Some people believe that the way figs developmentally process before they become mature doesn’t align with the ideology of veganism.

Figs start out as an enclosed and inverted flower. This shape means that bees can’t pollinate them as they do other flowers. Instead, a pollinator wasp has to help the fig reproduce.

As a female wasp nears the end of her lifespan, she crawls into that tiny opening within the fig flower and lays her eggs. During the process, she must break off her wings and antennae, dying right after.

Her body gets digested by an enzyme in the fig while the eggs start hatching. The male larvae then mate with the females and crawl out of the fruit with some pollen attached to the bodies, which continues the lifecycle of both species. (source)

Since the wasp dies inside the fig and could be considered ‘meat,’ some claim that the fruit isn’t vegan.

Why Figs Are Vegan (To Most People)

From the explanation above, most people don’t stop to think that the wasp needs the fig, and the fig needs the wasp. Without both, neither could survive!

Since it’s a natural process, no animal cruelty or exploitation is happening here. Therefore, I feel that figs are vegan, and most experts tend to agree with me!

If you’ve ever eaten a fig, you know it has a slight crunchiness to it. Some have incorrectly claimed that they are the female wasp’s remains, but they are just seeds.

In fact, the wasp itself gets digested completely from the enzymes inside the fruit. Therefore, no part of the insect remains when you bite or cut into the fruit.

It should be noted that some commercial varieties of the fig don’t require wasp pollination at all. If you feel so strongly about it, consider those options instead.

I’m here to tell you that this ‘collateral damage’ is nothing to be ashamed of. From an ethical standpoint, there’s no reason why you can’t safely eat figs.

Some Products Made With Figs Aren’t Vegan

Some claim that figs themselves aren’t vegan because the products made from them aren’t vegan. This is an untrue (and unfair) statement.

Any vegan product can be turned non-vegan by adding butter, eggs, or dairy. For example, if you cream together avocados (vegan) with cream (non-vegan), it’s now a non-vegan product. 

Many vegans prefer to sweeten baked goods with figs. If you leave out dairy products and eggs, it’s still considered vegan. Non-vegans can also use figs with meat products to produce a variety of treats. 

As a vegan, it’s primarily up to you to make sure that you’re not accidentally consuming animal products. Therefore, you should check ingredient labels thoroughly to make sure there isn’t gelatin, eggs, milk, ghee, or butter in them. Plus, some natural food dyes and food additives can contain animal ingredients, and they should be avoided.

I never said it was easy to lead a vegan lifestyle, and it takes a lot of research if you want to be a strict vegan. The whole fig controversy stems from the fact that people are confused.

If the process is natural and occurs for both species to live and reproduce, it’s not unethical or non-vegan. The primary goal of veganism is not to be cruel to animals or exploit them for clothing, food, and other purposes.

I’m not using or manipulating the wasp by eating the fig. It had to go inside and die to lay its eggs so its species could continue thriving. By looking at it this way, it’s simply part of the beautiful and natural processes of both the fig and the wasp.

Final Thoughts

As I’ve pointed out, wasps must pollinate the figs and have to die for the process to complete itself. This has caused some people to suggest that the fig isn’t vegan.

But in fact, figs are completely vegan despite being pollinated by wasps. You must consider that the relationship between the wasp and fig is mutually beneficial because each species requires the other to survive.

Most people, including vegans, don’t believe this fits in with the big picture of animal cruelty or exploitation. Whether you feel that figs are vegan or not, it’s still important to understand that all products made with figs aren’t vegan. Always check the food’s ingredient list to be sure.

Related Articles:

• Ultimate List Of All Fruits and Vegetables

Stephanie Mantilla

Plant-Based Diet & Vegan Lifestyle Expert

Stephanie is the founder of Plant Prosperous, a plant-based vegan living, and parenting blog. She has been eating a plant-based diet for over 24 years along with a B.S. in Biology & Environmental Science. She also has over 14 years of experience working in the environmental and conservation sectors. Stephanie is currently raising her son on a plant-based diet and hopes to help others who are wanting to do the same. You can read more about her here.

The post Can Vegans Eat Figs? [And Why Some People Think You Can’t] appeared first on Plant Prosperous.