How do I start being vegan?
LIFESTYLE
Short answer
Pick a start date. Swap one meal, one product, or one week at a time. Focus on adding — grains, beans, vegetables — before removing.
LIFESTYLE
The detail
Easy first swaps: oat milk in coffee, hummus for cream cheese, lentil bolognese for beef, black-bean burritos for beef. Batch cook one big pot of dal or chilli per week.
Track B12 from week one. Stock nutritional yeast, tahini and soy sauce for flavour. Give it 3-4 weeks — taste and cravings recalibrate.
Commit to one 'vegan day' a week, such as Meatless Monday, and gradually expand as you become more comfortable with new recipes. A 2022 survey found that people who transitioned slowly were more likely to stick with the lifestyle long-term than those who tried to change overnight. Focus on your 'why'—whether it's for animal welfare or the environment—to stay motivated when you find yourself in social situations with limited options.
RELATED
More questions like this
- What do vegans actually eat?
Everything humans have eaten for millennia, minus animal products — grains, legumes, vegetables, fruit, nuts, seeds, and plant-based versions of common dishes.
- What supplements do vegans need?
Only B12 is universally required. Vitamin D, iodine, algae-based omega-3 (EPA/DHA), and sometimes zinc, selenium or iron are recommended depending on diet and location.
- How long does it take to adjust to a vegan diet?
Most people adapt within 3-4 weeks as taste, cravings and habits recalibrate. Digestion may take longer if you're adding a lot of fibre.
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