1. Go Easy On Yourself
First, don’t stress. It’s okay. Relax. It’s not about being perfect. This is a journey. We are all growing and learning. You’ll make mistakes and regress and it’s all good. Give yourself permission to screw up, as long as your overall trajectory is forward. If this is your first foray into a meatless (and dairyless) existence, consider starting off slowly. Take it one day, or even one meal, at a time. Allow yourself the grace and the time to learn what works for you. You’ll soon know what your favorite foods are in terms of prep time, taste, satiation and how you feel after the meal. Paying attention to how you feel after a meal is key. Eating is not just about keeping yourself alive. Your food literally fuels everything you do, so choose the best fuel.
2. Know Your Go-To Foods
For me, the hardest part of transitioning to vegan was learning what I needed to have in the house. For most of my life, the largest percentage of my plate was devoted to some kind of animal protein. Now what was I supposed to eat? It took a while, but I finally figured out the basics. I also read a lot of books to help me out along the way.
Looking back, I wished someone had just created a list of the must-have foods to have around. Fortunately, someone has. His name is Michael Greger M.D., and he is among the most renowned experts on nutrition science and the founder of NutritionFacts.org. His New York Times bestselling book, How Not to Die, is amazing. Out of all the books I’ve read in my life, How Not to Die is the most highlighted book in my personal library. Here’s Dr. Greger’s Daily Dozen:
What’s better than the Daily Dozen? How about the free Daily Dozen app that you can download on your phone or other device. It’s super simple to use and takes just a second or two to track your food intake each way. I think it’s a fantastic tool to help anyone get started.
For additional inspiration and ideas, check out the Resources tab above for links to great vegan and WFPB (whole food plant based) recipes.
What Are Some of My Go-To Foods?
I can’t remember where I heard this, but it’s so true: “The best foods are pauper foods.” It’s so true. There are a lot of so-called designer foods, smoothies and other expensive options out there. That stuff gives the impression that eating healthy is expensive. Nothing could be further from the truth. Beans, rice, fruit, nuts, veggies–pauper food. Here are some of my go-tos:
Breakfast: I love oatmeal. I’ll start the day with a bowl of oatmeal. I usually add a little soy milk over the top, berries, a little banana, some nuts or flax seed.
Lunch or snacks: For lunch or even a quick snack, a wheat tortilla filled with some brown rice, avocado and a little salsa is great. If I’m a little more hungry, and if I have them ready, I’ll add some lentils or other type of bean. Over time, I’ve learned I can go a long way on rice, beans and avocado.
Dinner: I might do a soup with tofu, lentils or chickpeas, and whatever veggies I have in the house. This could include carrots, potatoes, celery, cabbage, bok choy….you get the idea. I make my own broth using filtered water and maybe a little soy sauce and/or Sriracha sauce.
Late night snack: I’m a sucker for a good, whole grain cereal with soy milk.