This is a brief introductory guide to people who are completely new to the vegan diet and way of life. I have been a vegan for more than two and a half years, having transitioned to veganism in 2019. I follow a predominantly whole food plant based diet with small exceptions like olive oil and occasional cruelty-free treats. I nurture my health and also minimise costs of food. In phases of the pandemic and more, I have fed my household under extremely tight budgets. We thrived.

I am not an expert in nutrition or medicine. I am a vegan mother who tries to live a healthy sustainable lifestyle. Please discuss your personal health with your GP. These ideas are my personal choices and not professional advice. However, I follow the experts and trust these ways. Here is what I know and do.

These tips are a start. There will always be more ways to live the lifestyle. Hopefully this can be a useful starting point. I urge you to also search online for the health benefits of a plant based diet. That is a whole extra topic that deserves attention. But for now, let’s step into the vegan world.

Vitamin B12

Everyone should get plenty of vitamin B12. It is easily accessible and a relatively low-cost supplement. I take the Nature’s Own tablet. I use powdered supplements for my young child because I can sneak those into smoothies or slices.

Diversity of plants

I learned about the importance of diverse plants when I read the book Fibre Fueled by Dr. Book by Will Bulsiewicz, MD. I now try to include as many different plants in my day and week as possible. This goal feels very achievable when looking at the various food groups.

Seeds

Linseeds are usually relatively cheap. I grind them up in my Thermomix and then freeze the contents. You could alternatively use a coffee grinder. If you don’t want to grind linseeds, you could find it pre-done. Have a look at the supermarket or bulk store. I try to find bargain deals for chia seeds. If you find some at a discount, I suggest you get them before it goes up again. As a wonderful splurge, I try to keep some hemp heart seeds at home. They’re not cheap but I appreciate the benefits.

Nuts

Experts have seen good reasons to eat nuts. The easiest way is peanut butter. It’s a familiar staple. I love the versatility of cashews. You could splurge on a cashew cheese (I like the Nutty Bay brand) or make your own cashew cream in seconds. Try using dry cashews or almonds to create a vegan parmesan. Google it.

Plant based milk

The world of vegan milk has grown so much. There are organic plant based milks (remember to get the right supplements if you prefer these), barista-quality milks and basic ones. Soy milk is an accessible source of protein. I default to soy milk because it’s pretty much almost everywhere.

Whole grains

I prefer whole grains when possible because they are less processed and offer more goodness than white refined carbs. I choose whole wheat pasta, brown rice and wholemeal bread. In a practical sense, it should feel more filling too.

Alternatives to gluten

If you want an alternative to gluten, there are lots of vegan-friendly pulse pastas on the market. They can be made from chickpeas, red lentils and more. I embrace gluten and carbs with joyful enthusiasm. But please just know there are alternatives if you are that way inclined.

High-protein foods

Were you originally the type who would eat meat with a side of veg? I have this suggestion. Sear slices of firm tofu in a frying pan on medium heat. The outside should crisp or toughen up a bit. Then splash tamari and maple syrup onto the slices. Turn the tofu so it is thoroughly coated in the sauce. Let it sit and sear just enough - without burning. This will be quite a flavoured food. But it’s a tasty option for those who are most familiar with frying a slab of something on a pan.

Are you wanting to replace bacon with a good plant-based alternative? Skip the ultra processed imitations of bacon. I got a trick for you that will feel delicious. Fry thin slices of tempeh in a pan, just like how you cooked the tofu above. Then do the same flavouring method. It should feel reminiscent of bacon - but better!

tempeh Indonesian chilli flavour — Tempeh can be flavoured in a variety of ways. Image: iStock/Getty, edited.

Fruits and vegetables

Here’s the easy thing about a vegan diet - all fruits and vegetables are welcomed. You can get a good deal by ordering a box of organic produce, shopping for perfectly edible clearance items, shopping around for bulk packs of staples, buying ‘back yard’ fruits and veggies from neighbours and even growing your own food.

I like to make a fruit salad or snack on slices of any seasonal fruit. I also make smoothies by usually using soy milk, frozen fruit, a tablespoon of ground linseed and some kale for leafy goodness.

When you make a salad, try to add chickpeas or lentils for extra protein. Roasted veg is also a simple way to get more in the day.

What meals do vegans eat?

My switch to the vegan diet felt quite seamless because I was able to swap a few ingredients in the dishes I already made. Here’s a quick list of swaps.

Burgers

Make your own bean burgers (find recipes online) or buy pre-made burger patties that have whole ingredients. You would ideally be able to see brown rice and lentils or other known foods when looking at it. Try the pretend meats if you want to. But I wouldn’t live on those exclusively. Syndian provides whole grain burgers. They have an online store and the patties are also in freezer sections.

Bolognese

Swap the meat for green lentils, TVP and some walnuts. I wrote a bit more about whole plants as alternatives to meat recently. Experiment with a WFPB mince that suits your taste.

Steak - mushrooms and more

Sear a portobello mushroom or a whole oyster mushroom to feel like a steak. Here’s a trick I learned from The Happy Pear. When searing mushrooms on the pan, add a heavy pot or pan on top so the pressure will intensify the texture. If that’s a bit complicated, slowly sear and fry tofu. Experiment with flavours.

Schnitzel

I would go for the higher end mock meats that have seitan. I’m also simply fussy. Look at the Suzy Spoon web site to see all they offer. That brand is pretty good for seitan, roast and sausages.

Sausages

Again, Syndian or Suzy Spoon would be my pick. Some people make their own WFPB sausages. I got enough going on. So I haven’t done that. But really - some of these BBQ products are so good, I would love the flavours on any diet.

Mexican nachos and burritos

Who doesn’t like nachos? There are online recipes for making a vegan cheesy sauce in the blender. Along with any substitute for mince, I believe in piling on the beans. They are so good! Apart from that, is there much difference? I personally skip the vegan sour cream because it might be oily. I just thought of a fancy swap - garlic cashew cheese. But if you make a good guacamole, that can bring a healthy creamy element.

Porridge

This really doesn’t change much when making it vegan. Use maple syrup instead of honey. If you can find monk fruit sweetener, that may be even healthier. And of course, stick with plant based milks. Ideally soy.

Scramble

I’m a bit weird about my scrambled tofu. There are plenty of recipes out there to make this dish. It seems to be a favourite for the vegans. I personally want balsamic vinegar in my scrambled tofu.

Vegan hot breakfast

It’s really not complicated. Veg sausages as explained above, baked beans, avo on toast, mushrooms, spinach, tomato, tempeh and maybe a scrambled tofu.

Pasta

A tomato veg pasta sauce is vegan-friendly by default. There are recipes for creamy sauces. Lentil bolognese is popular for pasta too.

Bliss Balls

These snacks are such a trend. They are easy to make by putting dates, nuts, seeds and oats into a food processor. If you buy them pre-made, check to make sure there is no dairy. I used to see some of these bite sized treats and cafes and realised they had milk powder. Most supermarket ones are ok.

Nice cream

Although there are vegan ice creams on the market, you can also make a think smoothie-bowl-style ‘nice cream’ with frozen banana and a splash of plant based milk. Add flavours like cacao as desired.

Other essentials beyond food

The vegan lifestyle is about more than food. It is about avoiding cruelty however possible. Here are a few quick tip for picking vegan products. It can be accessible.

Alternatives instead of leather

I wear the Rollie vegan boots. They are comfortable and go with everything. If you are also trying to shop sustainably, be mindful of the cheap fake leather. The sustainable fashion world is a whole extra explanation. Designers are doing amazing things with natural materials. Stella McCartney is the hero of that.

Avoiding wool

Wool is not vegan because the industry treats animals as a resource. There are some cotton-based knits. I recently heard about how wool is being used for tee shirts. This is easy to avoid. I would go for the super comfy bamboo tees. This one is a complicated topic. I tried to give the simple answer here without delving into the debates around it.

Cosmetics and skincare

Check that a product is actually vegan-friendly (free from animal based products) and not only cruelty-free (sometimes just not tested on animals). The helpful brands will mention this on the label. Maybe even with a cute logo or symbol to easily find out.

Explaining the vegan change in a social setting

Everyone will have a different level of understanding about veganism and the plant based diet. If you eat with other people, try to suggest accidentally vegan foods that everyone will understand - hummus, tomato pasta, bean burrito, veg soup, avo toast… it can be familiar and comfortable.

A vegan lifestyle can be a fulfilling path that avoids cruelty. It can also help the environment when done sustainably. When emphsising whole plants, the vegan-friendly diet can help our wellbeing in many ways. This is why the positive change should be celebrated. These purposes can also inspire more commitment to the cause when living differently in the world.

How I explain my vegan way of life

It feels good. When we follow ethics that are different than those of the people around us, that is quite a philosophical concept for people to wrap the minds around. Most people are thinking about other things and want to simplify everything else. That’s why I sometimes just say I am vegan because I feel good on the inside and out. That’s oversimplified but it works. It also focuses on my personal preference, without any implied judgment on others. Because they are already trying to understand something - they don’t want to also feel judged. The self-serving reality is that I lost decent kilos when focusing on a low-fat whole food plant based diet. Oily foods will add on calories. But they are easily avoided. I have an indescribable wonderful physical feeling when avoiding animal products. I simply feel good. When a discussion allows for more depth, I prefer to identify all three benefits of a vegan life - avoiding cruelty, supporting the environment and preventing disease in my own body. I feel passionate about all of these causes. Healthy vegan choices can save more than animals - we can also save human lives. Enjoy!

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Introduction to vegan and plant based living

Vitamin B12