|
A note before we begin... becoming vegan is more than just what you eat (there's fashion, cosmetics, cleaning products and more) but since food is such an integral part of every person's life (most of us eat at least three times a day), this single lifestyle change will have a substantial impact on you, your family and the environment. Once you stop eating meat and dairy, your perspectives begin to change and you can progress to other areas of your life. |
|
|
When you've been a meat-eater all your life, raised in a family of generations of meat-eaters, the thought of giving up meat (and dairy) can sound completely foreign and can create feelings of anxiety and overwhelm - not only in you, but in family and friends. The questions, 'What will you (we) eat?', 'Where will you (we) get your (our) protein?', 'Do you know how much it costs?' and 'Where do we start?' get thrown around a lot. We don't profess to have all the answers, because there is always more to learn, more change that can be made, but we hope to help you get started on your journey. Many people become vegan overnight (respect!), some take a little longer, with many stops and starts along the way. This journey is not about perfection, its about the outcome. Whether your reason for excluding animal products from your diet is to stand against animal exploitation, for a life of sustainability or for your health, we hope to make your start a little easier. |
|
| 1. | Pick a date/day or try it out first: Many people buy groceries in advance, weekly or monthly, and when you make the decision to go plant-based, you may still have lots of animal products in your cupboards, pantry or freezer. Don't waste the food by throwing it away and having it rot in a landfill (Organic waste in landfills generates methane). You can go cold turkey and donate all the food containing animal products to the needy or a worm farm, or you can plan to use it and start your plant-based journey at a future date. If you prefer to try it out first, try adding more and more plant-based meals in a week until all your meals are plant-based. Go as slow (or as quickly) as you need to - remember this is about the outcome. |
| 2. | Be ready: If you've picked a future date, its a good idea to use the time before you start to plan your meals and shopping. If you know what you're going to cook/eat, and you have everything you need to make your chosen meal, staying on the path is much easier. When you open your fridge and stare at a bunch of veggies and have no inspiration, or went shopping for some random ingredients and you're not sure how they fit together, its much easier to give in and call for take-aways (You may be an inspired cook and make magic from random ingredients, but most people can't). To help, we have weekly meal plans that link to recipes and assist you with shopping for the ingredients you'll need - in most cases you only need to add fresh veggies and herbs. |
| 3. | Allow yourself the time to cook: The recipes included in our meal plans, and many other recipes you may try, are 'cook-from-scratch'. (If you prepare it yourself, you know what's in it). We all lead busy lives and its difficult to find additional time out of our day to allocate to the preparation of new meals. Everything is a learning curve, and recipes can initially take longer than the 20 minutes or 30 minutes that the recipe suggests it will take. Read through tomorrow's recipe and try doing some of the prep for tomorrow's meal today. You can store your prepped veggies in the fridge until you're ready to start the meal. You can also get the family involved in the preparation (many hands make light work), and what better way to spend family time learning together? There may be times when you eat a little later than normal when you're trying new recipes, accept that its about learning. Its worth it - remember why you're doing this. Each meal gets easier and cooking becomes fun! |
| 4. | Have a plan B: Its a good idea to keep a few quick-fix plant-based meals in your freezer, or have a quick and easy fallback recipe in your arsenal, just in case... In case you're late from the office, there is an accident on the highway, a sports match runs late, the doctor's rooms aren't running on time, or its just one of those days where you just can't face cooking a meal. Life happens... Be flexible, but keep the goal in mind. Instead of ordering take-aways, have something simple like frozen plant-based burgers or sausages as a backup. They're much healthier than take-aways, and they'll be done before the take-aways can even get there. Don't let a bad day derail you - know that they will come and be ready for them. |
| 5. | Don't be afraid to try new things: You may look at a recipe and think there is way too much spice, or it may look like some of the ingredients don't belong there. Try it anyway. If you're afraid of spice, use less... but when you make the recipe again, you'll likely add the extra spice. Remember, you only need to try everything once. If you or your family don't like it (and you don't have to like all vegan food), try something else or change the recipe to your taste (sometimes it takes 3 or more tries of a recipe to get it 'right'. Each of the meals in our meal plan pages link to the websites and social media pages of recipe creators. Click on them, explore them - there are so many options, it would be difficult to run out of meal ideas. Soon you'll be eating things you never imagined you would eat. Even your taste will change. Stay curious! |
| 6. | You will accidentally or purposely eat animal products: No matter how far along you are in your journey, I'm not sure there is a person on the planet that can say they chose to become vegan and never, ever, ever ate an animal product again. In a world where you're surrounded by people who eat meat and consume dairy and most products on store shelves include animal products, its easy to misread a label, or ingredients list. Its easy to assume somethings is vegan when its not. Things can get tricky at a restaurant and you may not be able to just order a plate of chips. You may temporarily lose your resolve. Don't give up. Changing your diet is a huge challenge, forgive yourself and move on. Don't let perfection stop your progress. |
| 7. | You can get enough protein from plants: The number one question people will ask you when you tell them you're vegan is where you get your protein from. No judgement... we've been taught from a young age to associate protein with meat and animal products, despite all the information available to the contrary. Protein is everywhere and the more you research, the more this statement will become true for you. We're not doctors or nutritionists, but as long as you're consuming a variety of plants with enough calories, you're likely getting more than enough protein. (Try chickpeas, beans, quinoa, popcorn, tofu and tempeh). Watch the movie The Game Changers, to see a host of successful sportsmen thriving on a protein-rich plant-based diet (who needs more protein than them?). |
| 8. | Supplements: B12 is necessary for various functions in the body and deficiencies may only be recognised much later. B12 is not widely available in a plant-based diet, so be sure and supplement. Iron is in abundant supply in plants and over time you'll be including these in your diet on a daily basis. Remember to add some vitamin C to assist in the absorption of iron. Adding green leafy vegetables, nuts and seeds to your meals will ensure you're getting enough Calcium. You can also add fortified plant-based products to your diet, some plant milks, soy products, cereals and nutritional yeast are all fortified - check the label. |
| 9. | Snacking: If you're the kind of person that snacks during the day, make sure you keep lots on hand. Don't allow these moments of craving to derail you. Whether its something sweet or savoury, make sure you've got a little stash to keep you satisfied. |
| 10. | The cost: Eating plant-based food is generally not expensive – especially if you’re preparing meals yourself… most of the 'cost' is your time to prepare the meal from scratch. (Veggies per kilogram are much less than meat per kilogram). Things can get pricier when you purchase processed items, including snacks, non-dairy milk and non-dairy cheese, or meat alternatives, or if you eat out frequently. You can find recipes to make all of these yourself, but you'll need extra time to make them. Weigh up the value of time vs cost and choose what's best for your budget, your schedule and your family. |
| 11. | People are going to be mean: People may be mean, some unintentionally... even those closest to you. You've chosen to omit animal products from your diet to avoid the exploitation of animals or contribute to a sustainable future, amongst others. Some people may feel that by sharing your ideals, you are judging their choices and they may feel the need to justify why they don't need to change or express why your choices are wrong. Try not to get defensive - your responses will get better over time. Remember why you're doing this. |
| 12. |
Find some friends: Follow an Instagram or Facebook page or group, find a supportive community where you can share experiences or ask questions without the fear of being judged. You might also share recipes, tips and much more. You may need to join (and leave) a few groups before you find the right one. Remember your why. There is no 'Most Vegan' award. Do vegan your way - remember this is your journey. You can follow our pages here: |
Links to sites with additional information:There are some great ideas to answering questions in Vegan Sidekick's Guide to Animal Rights Discussions. |
|
