Going Vegan: A Beginners’ Guide
Going vegan doesn’t have to be complicated. If you’re considering the vegan diet but don’t know where to begin, we have you covered. This guide will walk you through the basics to help you start your journey into veganism.
What does it mean to go vegan?
Going vegan means adopting a diet that completely avoids the consumption of animal products, including meat, fish, dairy and honey. A typical vegan diet is based solely on plant-based foods, such as fruits, vegetables, nuts, grains and legumes. Sometimes vegans also avoid animal-derived materials in clothing and other products, such as leather, cashmere, down and dyes.
Steps for becoming vegan
Some people switch to a vegan diet overnight—a significant achievement—but this approach may not work for everyone. It’s perfectly acceptable to transition gradually.
The most common path is making everyday meal changes and slowly cutting out animal products. For example, you could remove meat or dairy from your diet one day at a time until you eliminate all animal products in your food.
If you have the time, plan your meals as you transition to a vegan diet and look for alternatives such as soy milk, tofu, or plant-based burgers. Adopting any diet also provides the perfect time to experiment with cooking. Research new recipes and plant-based alternatives to your favourite dishes.
Tips for eating healthy
Eating a varied and balanced diet is important to ensure body gets the nutrition it needs. To do this, consider including fortified foods and supplements, such as fortified cereals and vegan-friendly multivitamins. When planning your meals it is important to:
- Eat at least five portions of fruit and vegetables per day.
- Drink plenty of fluids (the NHS recommends drinking around six to eight cups daily).
- Base meals around starchy carbohydrates like potatoes, bread, pasta, or rice.
- Ensure you eat enough protein (most adults need around 0.75g of protein per kilogram of body weight daily).
- Include fortified foods or supplements containing nutrients that are difficult to obtain through a vegan diet (such as vitamin B12, vitamin D, and omega-3s).
- Cut down on food high in saturated fat.
- Reduce your intake of foods high in sugars and salts.
Learn more about nutrition with our vegan nutrition guide.
What not to eat as a vegan
The most common foods vegans should avoid:
- Meat: Beef, lamb, pork, veal, horse, organ meat and wild meat
- Fish and seafood: All fish types, anchovies, squid, scallops, lobster, prawns, crab and fish sauce
- Poultry: Chicken, turkey, goose, duck, pheasant and quail
- Eggs: Including chicken, goose, duck, quail and fish
- Dairy: Yogurt, milk, cheese, butter, cream, ice cream
- Bee products: Honey and bee pollen
Although cutting meats and dairy products out of your diet might be simple, there are often hidden animal products in ingredients or additives derived from animal products. Some of the most common include:
- Additives: Such as E120, E322, E422, E 471, E542, E631, E901 and E904.
- Gelatin: Derived from the bones and connective tissues of cows and pigs.
- Cochineal: A red food colouring that comes from ground cochineal scale insects.
- Shellac: A substance secreted by the female lac insect and is sometimes found in food glazing on sweets or wax coats on fresh produce.
- Isinglass: A gelatin-like substance derived from fish bladders that manufacturers use to produce beer and wine.
- Natural flavourings: Some ingredients classed as “natural flavourings” are animal-based.
It’s also important to watch out for foods that only sometimes contain animal products. For example, restaurants and takeaways might cook food in animal fats. Some foods to review before buying or eating include:
- Beer and wine: Some manufacturers use egg whites, gelatin, or casein in beer and wine brewing processes.
- Bread: Some bakeries use L-cysteine, an amino acid derived from poultry feathers and used as a softening agent.
- Chips or french fries: Some restaurants cook chips or fries in animal fats such as goose or beef fat.
- Sweets: Marshmallows and chewing gums often contain gelatin. Popular jelly baby brands often use shellac as a red dye.
Easy vegan food swaps
A vegan diet offers ample opportunity to experiment with different foods and meat-free alternatives, which can help you get the vitamins and minerals you need. Some of the most common food swaps include:
- Tofu instead of eggs
- Jackfruit instead of pulled pork
- Lentils instead of meat
- Agave syrup instead of honey
- Hummus instead of mayonnaise
- Bean burgers instead of beef burgers
How to get the protein your body needs
Getting enough protein is essential for maintaining health and fitness. Since most protein sources come from animal products, vegans should plan their diets to ensure sufficient intake. Plant-based protein-rich foods include:
- Legumes (chickpeas, lentils and black beans)
- Peas
- Whole grains (quinoa and oats)
- Pumpkin seeds
- Nuts
- Soy products (soy milk, edamame and tempeh)
- Tofu
- Green vegetables (spinach and broccoli)
If you want to know more about protein intake, check out our ultimate guide on vegan protein sources.
Vegan recipes for beginners
A vegan diet can be simple and enjoyable with a little care and balance. Check out some of our quick, easy and delicious vegan recipes:
- Ultimate Vegan Fry Up
- Vegan Green Macha And Mint Smoothie Bowl
- High-Protein Vegan Falafel Burgers
- Vegan Mac & Cheese
- Vegan Millionaire Cheesecake
- Vegan Cookies & Cream Cupcakes
- Turmeric Protein Bars
Check out more great vegan recipes in The Locker Room.
Get vegan meals and shakes with Protein Works
Starting your new journey with the right nutrition sets you up for success. At Protein Works we offer a range of nutritious vegan meal shakes and vegan multi-protein shakes to help you on your vegan journey.
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