{"id":16534,"date":"2021-01-29T20:20:57","date_gmt":"2021-01-29T20:20:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=16534"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-start-a-vegan-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/","title":{"rendered":"How To Start A Vegan Diet: A Plant-Based Starter Guide That Will Inspire You To Finally Cross Over To The Vegan Side"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#What_Is_A_Vegan_Diet\" >What Is A Vegan Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#How_To_Start_A_Vegan_Diet_For_Beginners\" >How To Start A Vegan Diet For Beginners?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#Incorporate_More_Plant-Based_Foods\" >Incorporate More Plant-Based Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#Learn_How_To_Cook_More_Vegan_Dishes\" >Learn How To Cook More Vegan Dishes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#Slowly_Cut_Out_Animal_Products\" >Slowly Cut Out Animal Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#Drop_Dairy\" >Drop Dairy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#Look_For_Vegan_Meat_Alternatives\" >Look For Vegan Meat Alternatives<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#How_To_Start_And_Stay_Healthy_On_A_Vegan_Diet\" >How To Start And Stay Healthy On A Vegan Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#Vegan_Grocery_List_For_Beginners\" >Vegan Grocery List For Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#Tips_On_How_To_Start_A_Raw_Vegan_Diet\" >Tips On How To Start A Raw Vegan Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#How_To_Start_A_Gluten-Free_Vegan_Diet\" >How To Start A Gluten-Free Vegan Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#How_To_Start_A_No_Oil_Vegan_Diet\" >How To Start A No Oil Vegan Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#Simple_Vegan_Recipes_For_Beginners\" >Simple Vegan Recipes For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#Option_One_%E2%80%93_English_breakfast\" >Option One &#8211; English breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#Option_2_LunchDinner_%E2%80%93_Buddha_Bowl\" >Option 2 (Lunch\/Dinner) &#8211; Buddha Bowl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#Option_3_BreakfastSnack_%E2%80%93_Acai_Bowl\" >Option 3 (Breakfast\/Snack) &#8211; Acai Bowl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#Option_4_Snack_%E2%80%93_Chia_Pudding\" >Option 4 (Snack) &#8211; Chia Pudding<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you thinking about going vegan for the new year? Or maybe you are considering overhauling your current diet in favor of a more plant-based lifestyle, for health reasons, ethical grounds, or just out of curiosity? If this is you and you are not sure how to start a vegan diet then you are in the right place.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Plant-based diets such as veganism have taken the health and food world by storm to the extent that some restaurants and other eateries only serve vegan foods. But what can you do if you want to incorporate this eating plan in your home and everyday life without always having to order in? This is where the knowledge on how to start a <a href=\"https:\/\/betterme.world\/articles\/is-maple-syrup-vegan\/\">vegan diet<\/a> comes in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In today&#8217;s article we are going to show you how to make a vegan diet plan, what foods are considered vegan-friendly and which ones you should avoid, how to stick to this diet plan once you start, and better yet, we shall include some simple vegan recipes for beginners to help you get started on your better health and weight loss journey.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Vegan_Diet\"><\/span><b>What Is A Vegan Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A vegan diet comes from veganism &#8211; a way of life that excludes all forms of animal exploitation and cruelty whether for food, clothing or any other purpose. Anyone following a vegan diet plan only consumes plants or foods that come from plants (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/the-vegan-diet\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Going vegan is said to help improve your health as it helps lower your risk of certain diseases, can help you lose weight, and helps protect the environment (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the most important things to learn on how to start a vegan diet is what foods are not allowed on the eating plan. These foods include (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poultry. <\/b><span style=\"font-weight: 400;\">Chicken, turkey, goose, duck, quail, ostrich, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Red meat <\/b><span style=\"font-weight: 400;\">from beef, lamb, pork, veal, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eggs. <\/b><span style=\"font-weight: 400;\">They are considered animal products and thus should not be consumed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fish and other seafood <\/b><span style=\"font-weight: 400;\">i.e. crabs, lobster, shrimp, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy. <\/b><span style=\"font-weight: 400;\">Milk and milk products (cheese, butter, ice-cream, etc.) are also exempted from the approved list of vegan foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bee products. <\/b><span style=\"font-weight: 400;\">Since they come from bees, honey, bee pollen and products made from them are not considered as vegan.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/vegan-diet\/\">The Vegan Diet: How it works, What to Eat, the Benefits<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32571 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-6-1024x576.jpg\" alt=\"how to start a vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_A_Vegan_Diet_For_Beginners\"><\/span><b>How To Start A Vegan Diet For Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you have made the decision to start a <a href=\"https:\/\/betterme.world\/articles\/are-marshmallows-vegan\/\">vegan<\/a> diet, where do you start? While you can choose to go full cold turkey and throw out all non-vegan foods from your fridge and pantry, we suggest that you choose to slowly transition yourself. Here are some things that can make the process easier:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Incorporate_More_Plant-Based_Foods\"><\/span><b>Incorporate More Plant-Based Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As a beginner to the vegan diet, you may have realized that you will have to eat way more plant-based meals than you ever have before and it may be a little scary. To make the transition easier on yourself, start by first adding more vegetables to your meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eat more salads, look up more and learn simple <a href=\"https:\/\/betterme.world\/articles\/is-cocoa-butter-vegan\/\">vegan<\/a> recipes for beginners, try and eat two to three more fruits a day. This will help you and your taste buds get used to having more vegetables as a part of your diet.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Learn_How_To_Cook_More_Vegan_Dishes\"><\/span><b>Learn How To Cook More Vegan Dishes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Just because you are going vegan does not mean that you have to survive on lettuce alone or eat bland food. The good thing about vegetables is that they, more often than not, can soak up any flavor you add to them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Buy more herbs and spices to add to your foods, look up vegan recipes online, or even invest in a plant-based cookbook. Chances are that if you cook delicious vegan food you are likely to stick to the meal plan in the long run.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Slowly_Cut_Out_Animal_Products\"><\/span><b>Slowly Cut Out Animal Products<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Like any other meal plan, it may be helpful to start a vegan diet plan by slowly transitioning over to it instead of going cold turkey. Instead of suddenly throwing out all the meats and eggs from your diet, opt by first cutting out meat and leave the eggs. Remember, do not increase the amount of eggs you consume to cover for the lack of meat, this will not serve the purpose that you need it to. After a couple of weeks, cut out the eggs as well.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32570 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6-1024x576.jpg\" alt=\"how to start a vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Drop_Dairy\"><\/span><b>Drop Dairy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Quitting dairy can be much easier than quitting meat and other animal products. You can easily find dairy-free alternatives at your local grocery store.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Look_For_Vegan_Meat_Alternatives\"><\/span><b>Look For Vegan Meat Alternatives<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the biggest challenges for new <a href=\"https:\/\/betterme.world\/articles\/is-soy-sauce-vegan\/\">vegans<\/a> missing the taste of most foods like burgers, ice-cream, cheese, and more. If you are worried that this could lead you to cheat on your new eating plan, seek out vegan friendly alternatives of such foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thankfully today you can find many brands of vegan ice-creams and other snacks, vegan cheeses that look like and taste almost like the real thing as well as meat substitutes that feel like actual meat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After a couple weeks of slowly weaning yourself of most animal products you will eventually find it much easier to cut any remaining animal products and foods from your diets. Your palate will have gotten used to your new meal plan and you will no longer miss any of the older meals.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32569 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-6-1024x576.jpg\" alt=\"how to start a vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_And_Stay_Healthy_On_A_Vegan_Diet\"><\/span><b>How To Start And Stay Healthy On A Vegan Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you have chosen a vegan diet plan as your choice of diet for weight loss then you have made a fantastic decision; after all plant-based diets such as veganism have been dubbed as among the best diets for weight loss today (<\/span><a href=\"https:\/\/www.prevention.com\/weight-loss\/diets\/g29462611\/best-diets-weight-loss\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Some studies have even confirmed the benefits of this eating plan on weight loss:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In 2015, a comparative study that looked at the vegan diet and four other diets showed that people who followed this eating plan had a lower BMI (body mass index) than the others did, showing that it was more effective for weight loss (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900714004237\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In 2016, researchers reviewed 12 studies of over 1150 subjects comparing their weight loss vegetarian and non-vegetarian diets. At the end of the review, the researchers found that those who consumed a vegetarian diet overall lost 2.02 kgs more on average than those on a non-vegetarian meal plan (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26138004\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In 2017, a review of plant-based diets concluded that such meal plans are a viable option when it comes to for preventing overweight and obesity and promoting weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5466943\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 2019 study of plant based diets (such as the vegan diet plan) showed that these kinds of eating plans help improve the feeling of satiety and increase energy expenditure in participants and thus lead to weight loss. This 2019 study also cited the above 2015 study (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900714004237\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">) showing that in 6 months of the 2015 comparative study, those people who practiced veganism in their diet lost the largest amount of weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6893503\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Now that you know this, here are some tips on how to start a vegan diet to lose weight and how to stay healthy at the same time (<\/span><a href=\"https:\/\/www.eatingwell.com\/article\/279566\/9-healthy-tips-to-help-you-start-eating-a-vegan-diet\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/vegnews.com\/2018\/6\/6-tips-for-losing-weight-on-a-vegan-diet\"> <span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Transition yourself into veganism. <\/b><span style=\"font-weight: 400;\">Start small. Begin by getting rid of small things like honey, and dairy then graduate to getting rid of meat and eggs from your diet. This will help make sure that you do not fall off the meal plan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat more fiber. <\/b><span style=\"font-weight: 400;\">A healthy vegan diet is chock-full of fiber. If your main concern is how to start a vegan diet to lose weight, then fiber is your friend. Once ingested, it takes longer to digest and will help keep you fuller for longer. This helps prevent unnecessary snacking and keeps you at a calorie deficit which will help with weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Check your calorie intake. <\/b><span style=\"font-weight: 400;\">You cannot eat more calories than you burn and expect to lose weight. Remember that even healthy calories still count. Get a reputable calorie counting app to help keep your food energy intake and macros in check.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit processed foods. <\/b><span style=\"font-weight: 400;\">Just because you are on a vegan diet plan does not mean that highly processed foods such as French fries and potato chips are on the table. Not only are these foods high in carbs, as well as saturated and trans fats, but they are also highly processed which makes them neither healthy nor weight loss friendly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose more nutrient dense foods. <\/b><span style=\"font-weight: 400;\">The best trick on how to start and stay healthy on a vegan diet is to always fill your plate with nutrient dense foods. Such foods are good for your because they are (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/add-more-nutrient-dense-foods-to-your-diet\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low in sugar, sodium, starches, and bad fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contain a lot of vitamins and minerals which are good for your body and help prevent against multiple illnesses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Are not excessive in calories meaning that they are fantastic for weight loss.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat more whole grains. <\/b><span style=\"font-weight: 400;\">They are complex carbs, they are higher in fiber and they are not stripped of their nutrients which means they keep you fuller for longer and provide your body with numerous nutrients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Learn how to properly make different vegan meals. <\/b><span style=\"font-weight: 400;\">The monotony of salads could make you fall off this eating plan. Look for ideas on how to make delicious vegan foods so you can better enjoy this meal plan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Read the labels. <span style=\"font-weight: 400;\">Remember that just because the label says &#8216;vegan-friendly&#8217; does not automatically make it healthy. Some vegan foods are filled with saturated fats or added sugars which are bad for your heart, and eating a whole box of vegan donuts is just as bad for you as eating the same amount of regular donuts.<\/span><\/b><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32568 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6-1024x576.jpg\" alt=\"how to start a vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegan_Grocery_List_For_Beginners\"><\/span><b>Vegan Grocery List For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In the table below, you will find a list of vegan friendly foods that you can use the next time you visit your local market or grocery store. Please note that this is not an exhaustive list of all the <a href=\"https:\/\/betterme.world\/articles\/is-cocoa-butter-vegan\/\">vegan foods<\/a> available.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-3\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Soy Products<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Healthy Oils (Pick one or two)<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Nuts & Seeds<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Milk Alternatives (Preferably Unsweetened)<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTofu \u2013 Firm and Soft\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOlive oil\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChia Seeds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRice Milk\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTempeh\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCanola Oil\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPeanuts\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOat Milk\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEdamame\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSunflower Oil\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHemp Seeds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCoconut Milk\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSesame Oil\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPecans\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAlmond Milk\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAvocado Oil\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFlax Seeds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHemp Milk\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCoconut Oil\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMacadamia Nuts\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCashew Milk\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSunflower Seeds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAlmonds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPumpkin Seeds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCashews\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSesame Seeds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-4\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sweeteners<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Plant Protein<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Wholegrains<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Leafy Greens<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStevia\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBlack Beans\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tQuinoa\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLettuce\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMaple Syrup\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLentils\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tKale\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMolasses\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPeas\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCouscous\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSpinach\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAgave\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChickpeas\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFarro\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBok Choy\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCane Sugar\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMung Beans\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBlack, Brown, & Wild Rice\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSwiss Chard\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDates\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinto Beans\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeitan\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tArugula\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tKidney Beans\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhole-Wheat Bread\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCollard Greens\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhite, Lima Beans\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhole-Wheat Pasta \t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMicrogreens\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tString Beans, etc.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhole-Wheat Crackers\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-5\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Non-Starchy Vegetables<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Starchy Vegetables<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Fruits<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Others<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCauliflower\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSweet Potatoes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBananas\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPlant-based Protein Powders\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEggplants\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBeets\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOranges\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNut Butters\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCelery\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tButternut Squash\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWatermelon\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tVegan Butters\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMushrooms\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCorn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tApples\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChocolate\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCourgettes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPumpkin\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGrapes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHerbs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBroccoli\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPlantain\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMangoes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSpices\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCucumbers\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCarrots\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPineapples\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTomatoes & Onions\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tYams\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBerries\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPeppers\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTarro\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLemons\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAsparagus\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhite Potatoes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLimes, etc.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32567 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-6-1024x576.jpg\" alt=\"how to start a vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_On_How_To_Start_A_Raw_Vegan_Diet\"><\/span><b>Tips On How To Start A Raw Vegan Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What is raw veganism? It is a subgroup of the <a href=\"https:\/\/betterme.world\/articles\/is-soy-sauce-vegan\/\">vegan<\/a> diet whereby those who follow it only consume raw foods or those that have been heated at temperatures below 40\u201348\u00b0C. Those who subscribe to this way of eating claim that they do this because it helps prevent them from becoming ill (<\/span><a href=\"https:\/\/jandonline.org\/article\/S0002-8223(04)01281-7\/abstract\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are looking to start a raw vegan diet (<\/span><a href=\"https:\/\/www.ecowatch.com\/raw-food-vegan-diet-2276684469.html\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your meal plan should consist of fruits, vegetables, nuts, seeds, sprouted grains and legumes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meal prep is very easy since most foods are often had in their natural state or are heated slightly. Other meal preparation methods include juicing, blending, soaking, sprouting and dehydrating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">None of your food\/meal options should be refined, pasteurized, treated with pesticides or processed in any other way.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some people also consume dairy, raw eggs, meat and fish, although these will fall outside the scope of raw veganism but are still part of the raw food diet.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Somethings to do before starting on a raw vegan diet include (<\/span><a href=\"https:\/\/www.thespruceeats.com\/getting-started-raw-vegan-food-diet-3376471\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li><b>Find a support system. <\/b><span style=\"font-weight: 400;\">If you are lucky enough to recruit a friend or a family member on this journey then go ahead and do so. However, if no one in your immediate circle is willing to join you, look online for other like-minded people.<\/span><\/li>\n<li><b>Learn the dos and don&#8217;ts. <\/b><span style=\"font-weight: 400;\">Educate yourself on what is and what is not acceptable on a raw vegan diet.<\/span><\/li>\n<li><b>Meal plan. <\/b><span style=\"font-weight: 400;\">This helps you determine what foods to eat, which ones to buy, as well as how to prepare and consume them throughout the week, month, etc.<\/span><\/li>\n<li><b>Experiment with different recipes. <\/b><span style=\"font-weight: 400;\">Learn how to make your raw foods delicious to avoid the monotony of it. This will help you learn different flavors and ideas on what to do.<\/span><\/li>\n<li><b>Replace all the foods <\/b><span style=\"font-weight: 400;\">in your house, fridge, and pantry <\/span><b>with raw vegan foods.<\/b><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32566 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-5-1024x576.jpg\" alt=\"how to start a vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_A_Gluten-Free_Vegan_Diet\"><\/span><b>How To Start A Gluten-Free Vegan Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are vegan and are now considering going gluten-free as well, here are some things that you can do to ensure that you succeed (<\/span><a href=\"https:\/\/www.onegreenplanet.org\/vegan-food\/6-tips-for-the-gluten-free-vegan\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.verywellfit.com\/how-to-go-gluten-free-and-vegetarian-562388\"> <span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Educate yourself on what foods contain gluten. <\/b><span style=\"font-weight: 400;\">It is important to realize that many whole grain vegan friendly foods like wheat bran, wheat germ, bulgur, faro, spelt, barley, and rye contain gluten and cannot be consumed on a gluten-free vegan diet. Also be aware of which products are prone to cross-contamination, such as oats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Read food labels. <\/b><span style=\"font-weight: 400;\">Many foods in stores are often labeled gluten free which makes it easier for you to avoid it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cook more whole foods. <\/b><span style=\"font-weight: 400;\">They will help you fulfill the nutritional needs that you may be missing by being vegan and avoiding these foods with gluten. You need to ensure that your food choices will provide your diet with nutrients such as protein, iron, calcium, vitamin D, and certain B vitamins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Invest in supplements. <\/b><span style=\"font-weight: 400;\">As stated above being vegan and gluten free can lead to you missing out on important nutrients. Be sure to consult your doctor for supplements that will help you get the missing minerals and vitamins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Look for more gluten free vegan recipes.<\/b><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_A_No_Oil_Vegan_Diet\"><\/span><b>How To Start A No Oil Vegan Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some people choose to cook without oil as it helps to reduce the amount of calories consumed in a day. Vegan diets already tend to be lower in calories, so be careful to make sure that you are consuming enough energy, and make sure you are getting enough fat (including the essential fatty acids) from whole foods if you are not adding oil. If you are wondering how to start a no oil <a href=\"https:\/\/betterme.world\/articles\/is-jelly-vegan\/\">vegan<\/a> diet, here are some things to do (<\/span><a href=\"https:\/\/www.forksoverknives.com\/wellness\/plant-based-cooking-how-to-cook-without-oil\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stick to non-stick pans. <\/b><span style=\"font-weight: 400;\">These types of pans and pots are better for a no oil diet as food never sticks on them. Stainless steel pans, enamel-coated cast iron and ceramic titanium pans are also good options.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Look for oil free cooking methods. <\/b><span style=\"font-weight: 400;\">Using water and broth helps with saut\u00e9ing and stir-frying your meals. Nut butters are used for baking instead of butter and vegetable stock or a light water-soy sauce mixture are used for roasting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Oil free condiments. <\/b><span style=\"font-weight: 400;\">With some research, many sauces and salad dressings can be easily substituted and made without oil.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> Healthy Vegan Breakfast Options To Fuel Your Body For Your Day\u2019s Activities<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32565 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-4-1024x576.jpg\" alt=\"how to start a vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Simple_Vegan_Recipes_For_Beginners\"><\/span><b>Simple Vegan Recipes For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are some simple vegan recipes that can help you learn how to incorporate vegan foods in your day-to-day and enjoy delicious meals while at it.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_One_%E2%80%93_English_breakfast\"><\/span><b>Option One<\/b><span style=\"font-weight: 400;\"> &#8211; English breakfast<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Ingredients:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">2 vegan sausages and 200 g baked beans<\/span><\/p>\n<p><b>For the hash browns: <\/b><span style=\"font-weight: 400;\">1\/2 a large peeled potato, 3\/4 tbsp peanut butter<\/span><\/p>\n<p><b>Tomatoes and mushrooms: <\/b><span style=\"font-weight: 400;\">7 cherry tomatoes, 1 tsp maple syrup, 1\/2 tsp soy sauce, a pinch of smoked paprika, 1\/2 large Portebello mushroom<\/span><\/p>\n<p><b>&#8216;Eggs&#8217; aka Scrambled Tofu: <\/b><span style=\"font-weight: 400;\">175 g tofu, 1 tbsp nutritional yeast, a pinch of turmeric powder, 1 garlic clove<\/span><\/p>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boil the 1\/2 potato for 8 to 10 minutes, drain and allow to cool. Coarsely grate it, mix in the peanut butter, season it to your liking, and then store it in the fridge for later.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat oven to 200 degrees Celsius. Place the cherry tomatoes onto a baking tray, drizzle with 2 tsp sunflower oil, season and bake until the skins have blistered and start to char.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook the beans and sausages as per the packaging instructions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix the maple syrup, soy sauce and paprika together in a bowl, add the sliced mushroom and toss. Add 2 tsp sunflower oil into a non-stick frying pan on medium high heat. Fry the mushroom until cooked then place them onto a plate and keep them warm until serving.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get the potatoes from the fridge, add a tbsp of oil onto a pan, and pour in the potato mixture. Fry each side for 3 to 4 minutes before removing them from the pan and placing them on a paper towel to dry off any excess oil.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crumble the tofu into your frying pan and sprinkle over the remaining ingredients and a good pinch of salt and pepper. Fry for 3 to 4 mins and take off the heat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the ingredients on a plate and enjoy with some tea or coffee.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Calories: 644. Fats: 26 g, Protein: 41 g, Carbs: 56 g.<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32564 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4-1024x576.jpg\" alt=\"how to start a vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_2_LunchDinner_%E2%80%93_Buddha_Bowl\"><\/span><b>Option 2 <\/b><span style=\"font-weight: 400;\">(Lunch\/Dinner) &#8211; Buddha Bowl<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 1 tbsp avocado oil, 1\/2 pack cubed extra firm tofu, 1\/2 tsp soy sauce, 1\/2 cup cooked sushi rice, 1 cubed green apple, 1\/2 cup cubed cucumber, 1\/2 cup cooked edamame, 1\/2 cup radish sprouts, 1\/2 sliced avocado<\/span><\/p>\n<p><b>For the sauce <\/b><span style=\"font-weight: 400;\">&#8211; 1 small finely chopped garlic clove, 1 tsp freshly grated ginger, 1 tbsp soy sauce, 1 tsp maple syrup, 1 tsp sesame oil, 1\/4 tsp sriracha<\/span><\/p>\n<p><b>Instructions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On medium high heat, place a non-stick pan with some oil. Add the tofu and let it cook for 2 to 3 minutes on each side until crispy. Remove it from heat and toss with 1 tsp soy sauce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix the sauce ingredients together and give the sauce a taste to see if it&#8217;s up to your liking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the rice at the bottom and then top it up with the rest of the ingredients and finally drizzle the sauce on top.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe makes 2 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 460. Fats: 20 g, Protein: 11.5 g, Carbs: 57 g.<\/span><\/i><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\">Start transforming your body now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32563 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1-1024x576.jpg\" alt=\"how to start a vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_3_BreakfastSnack_%E2%80%93_Acai_Bowl\"><\/span><b>Option 3<\/b><span style=\"font-weight: 400;\"> (Breakfast\/Snack) &#8211; Acai Bowl<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Ingredients: <\/b><span style=\"font-weight: 400;\">1\/2 cup frozen pineapple chunks, 1\/2 large banana, 1\/4 diced mango, 99 g frozen unsweetened acai pulp, 1\/2 tbsp lime juice, cold water<\/span><\/p>\n<p><b>Toppings<\/b><span style=\"font-weight: 400;\">: 1 small handful of coconut flakes, 1\/4 diced mango, 2 sliced strawberries, 1 small handful blueberries, 1 small handful pepitas<\/span><\/p>\n<p><b>Instructions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prepare all the topping required. Diced the mango and strawberries and toast the coconut flakes if desired.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the pineapple, banana and mango in a blender and blend then until combined but not smooth. You want the mixture to be a little chunky.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thaw the pulp under hot water until it can be broken up into chunks. Add it to the blender (with the blender fruits) with the lime juice and some cold water to help with the blending. Pulse and blend the mixture until smooth. Ps. Do not add too much water as the acai need to remain thick.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour the mixture into a bowl, add the toppings and enjoy.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Calories: 411. Fats: 14.4 g, Protein: 8.9 g, Carbs: 71 g.<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32562 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1024x576.jpg\" alt=\"how to start a vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_4_Snack_%E2%80%93_Chia_Pudding\"><\/span><b>Option 4 <\/b><span style=\"font-weight: 400;\">(Snack) &#8211; Chia Pudding<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Ingredients: <\/b><span style=\"font-weight: 400;\">47 g blueberries, 5 g orange juice, 4 g chia seeds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">80 g unsweetened almond milk, 40 g light coconut milk, 1\/3 tsp vanilla, 8 g maple syrup, 16 g natural salted peanut butter, 21 g chia seeds, fresh blueberries for topping<\/span><\/p>\n<p><b>Instructions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a small saucepan over medium-high heat, place the blueberries and orange juice. Once the combination starts bubbling, lower heat to medium and cook for 2 minutes, while stirring occasionally. Remove from the heat, add the chia seeds, stir the mixture and then place in the fridge to cool.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the almond and coconut milk to a blender, along with the vanilla, maple syrup, and peanut butter. Blend to fully combine. Add some chia seeds and pulse the mixture, taking care not to fully break all the chia seeds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the mixture in a jar, add the compote and place in the fridge to chill.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leave it overnight (or up to two hours) before consuming.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Calories: 211. Fats: 13.3 g, Protein: 6.1 g, Carbs: 19.1 g.<\/span><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We hope that the following tips have helped you learn how to start a vegan diet. With a little practice, research, and dedication, you can easily enjoy delicious plant-based meals, which will eventually help with <a href=\"https:\/\/betterme.world\/articles\/raw-vegan-diet-weight-loss\/\">weight loss<\/a> and prevent you from getting many illnesses. Please note that before implementing these ideas in your life, consult a doctor or a nutritionist.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_A_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.forksoverknives.com\/wellness\/plant-based-cooking-how-to-cook-without-oil\/\"><span style=\"font-weight: 400;\">3 Expert Tips on How to Cook Without Oil<\/span><\/a><span style=\"font-weight: 400;\"> (2015, forksoverknives.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/vegnews.com\/2018\/6\/6-tips-for-losing-weight-on-a-vegan-diet\"><span style=\"font-weight: 400;\">6 TIPS FOR LOSING WEIGHT ON A VEGAN DIET<\/span><\/a><span style=\"font-weight: 400;\"> (2018, vegnews.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.onegreenplanet.org\/vegan-food\/6-tips-for-the-gluten-free-vegan\/\"><span style=\"font-weight: 400;\">6 Tips for the Gluten-Free Vegan<\/span><\/a><span style=\"font-weight: 400;\"> (2013, onegreenplanet.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ecowatch.com\/raw-food-vegan-diet-2276684469.html\"><span style=\"font-weight: 400;\">7-Day Plan to Start a Raw Food, Vegan Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ecowatch.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.prevention.com\/weight-loss\/diets\/g29462611\/best-diets-weight-loss\/\"><span style=\"font-weight: 400;\">8 Best Diets for Weight Loss in 2021, According to Experts<\/span><\/a><span style=\"font-weight: 400;\"> (2020, prevention.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.eatingwell.com\/article\/279566\/9-healthy-tips-to-help-you-start-eating-a-vegan-diet\/\"><span style=\"font-weight: 400;\">9 Healthy Tips to Help You Start Eating a Vegan Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2018, eatingwell.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5466943\/\"><span style=\"font-weight: 400;\">A plant-based diet for overweight and obesity prevention and treatment<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/add-more-nutrient-dense-foods-to-your-diet\"><span style=\"font-weight: 400;\">Add more nutrient-dense foods to your diet<\/span><\/a><span style=\"font-weight: 400;\"> (2015, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900714004237\"><span style=\"font-weight: 400;\">Comparative effectiveness of plant-based diets for weight loss: A randomized controlled trial of five different diets<\/span><\/a><span style=\"font-weight: 400;\"> (2015, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.verywellfit.com\/how-to-go-gluten-free-and-vegetarian-562388\"><span style=\"font-weight: 400;\">How to Go Gluten-Free and Vegetarian<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6893503\/\"><span style=\"font-weight: 400;\">Plant-Based Diets in the Reduction of Body Fat: Physiological Effects and Biochemical Insights<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/the-vegan-diet\/\"><span style=\"font-weight: 400;\">The vegan diet<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nhs.uk)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.thespruceeats.com\/getting-started-raw-vegan-food-diet-3376471\"><span style=\"font-weight: 400;\">Tips for Getting Started on a Raw Vegan Food Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2020, thespruceeats.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26138004\/\"><span style=\"font-weight: 400;\">Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials<\/span><\/a><span style=\"font-weight: 400;\"> (2016, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/jandonline.org\/article\/S0002-8223(04)01281-7\/abstract\"><span style=\"font-weight: 400;\">What is a raw foods diet and are there any risks or benefits associated with it?<\/span><\/a><span style=\"font-weight: 400;\"> (2004, jandonline.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">What Is a Vegan Diet?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, webmd.com)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Are you thinking about going vegan for the new year? Or maybe you are considering overhauling your current diet in favor of a more plant-based lifestyle, for health reasons, ethical grounds, or just out of curiosity? If this is you and you are not sure how to start a vegan diet then you are in [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":32561,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,154,69],"tags":[],"coauthors":[109,87],"class_list":["post-16534","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-plant-based-diet","category-vegan-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Start A Vegan Diet: A Plant-Based Starter Guide That Will Inspire You To Finally Cross Over To The Vegan Side - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you unsure about how to start a vegan diet? Check out this diet to find out more on how you can not only start but also make it healthy.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Start A Vegan Diet: A Plant-Based Starter Guide That Will Inspire You To Finally Cross Over To The Vegan Side\" \/>\n<meta property=\"og:description\" content=\"Are you unsure about how to start a vegan diet? Check out this diet to find out more on how you can not only start but also make it healthy.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1-5.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"How To Start A Vegan Diet: A Plant-Based Starter Guide That Will Inspire You To Finally Cross Over To The Vegan Side\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\"},\"wordCount\":3592,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1-5.jpg\",\"articleSection\":[\"Meal Plans\",\"Plant Based\",\"Vegan\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you thinking about going vegan for the new year? Or maybe you are considering overhauling your current diet in favor of a more plant-based lifestyle, for health reasons, ethical grounds, or just out of curiosity? If this is you and you are not sure how to start a vegan diet then you are in the right place.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Plant-based diets such as veganism have taken the health and food world by storm to the extent that some restaurants and other eateries only serve vegan foods. But what can you do if you want to incorporate this eating plan in your home and everyday life without always having to order in? This is where the knowledge on how to start a <a href=\\\"https:\/\/betterme.world\/articles\/is-maple-syrup-vegan\/\\\">vegan diet<\/a> comes in.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In today's article we are going to show you how to make a vegan diet plan, what foods are considered vegan-friendly and which ones you should avoid, how to stick to this diet plan once you start, and better yet, we shall include some simple vegan recipes for beginners to help you get started on your better health and weight loss journey.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Vegan Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A vegan diet comes from veganism - a way of life that excludes all forms of animal exploitation and cruelty whether for food, clothing or any other purpose. Anyone following a vegan diet plan only consumes plants or foods that come from plants (<\/span><a href=\\\"https:\/\/www.nhs.uk\/live-well\/eat-well\/the-vegan-diet\/\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Going vegan is said to help improve your health as it helps lower your risk of certain diseases, can help you lose weight, and helps protect the environment (<\/span><a href=\\\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\\\"><span style=\\\"font-weight: 400;\\\">16<\/span><\/a><span style=\\\"font-weight: 400;\\\" ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\",\"name\":\"How To Start A Vegan Diet: A Plant-Based Starter Guide That Will Inspire You To Finally Cross Over To The Vegan Side - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1-5.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you unsure about how to start a vegan diet? Check out this diet to find out more on how you can not only start but also make it healthy.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1-5.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1-5.jpg\",\"width\":1920,\"height\":1080,\"caption\":\"how to start a vegan diet\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Vegan\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/vegan-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"How To Start A Vegan Diet: A Plant-Based Starter Guide That Will Inspire You To Finally Cross Over To The Vegan Side\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Start A Vegan Diet: A Plant-Based Starter Guide That Will Inspire You To Finally Cross Over To The Vegan Side - BetterMe","description":"Are you unsure about how to start a vegan diet? Check out this diet to find out more on how you can not only start but also make it healthy.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/","og_locale":"en_US","og_type":"article","og_title":"How To Start A Vegan Diet: A Plant-Based Starter Guide That Will Inspire You To Finally Cross Over To The Vegan Side","og_description":"Are you unsure about how to start a vegan diet? Check out this diet to find out more on how you can not only start but also make it healthy.","og_url":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1-5.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Kristen Fleming, RD","Est. reading time":"19 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"How To Start A Vegan Diet: A Plant-Based Starter Guide That Will Inspire You To Finally Cross Over To The Vegan Side","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/"},"wordCount":3592,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1-5.jpg","articleSection":["Meal Plans","Plant Based","Vegan"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you thinking about going vegan for the new year? Or maybe you are considering overhauling your current diet in favor of a more plant-based lifestyle, for health reasons, ethical grounds, or just out of curiosity? If this is you and you are not sure how to start a vegan diet then you are in the right place.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Plant-based diets such as veganism have taken the health and food world by storm to the extent that some restaurants and other eateries only serve vegan foods. But what can you do if you want to incorporate this eating plan in your home and everyday life without always having to order in? This is where the knowledge on how to start a <a href=\"https:\/\/betterme.world\/articles\/is-maple-syrup-vegan\/\">vegan diet<\/a> comes in.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In today's article we are going to show you how to make a vegan diet plan, what foods are considered vegan-friendly and which ones you should avoid, how to stick to this diet plan once you start, and better yet, we shall include some simple vegan recipes for beginners to help you get started on your better health and weight loss journey.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is A Vegan Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A vegan diet comes from veganism - a way of life that excludes all forms of animal exploitation and cruelty whether for food, clothing or any other purpose. Anyone following a vegan diet plan only consumes plants or foods that come from plants (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/the-vegan-diet\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Going vegan is said to help improve your health as it helps lower your risk of certain diseases, can help you lose weight, and helps protect the environment (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\" ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/","url":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/","name":"How To Start A Vegan Diet: A Plant-Based Starter Guide That Will Inspire You To Finally Cross Over To The Vegan Side - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1-5.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you unsure about how to start a vegan diet? Check out this diet to find out more on how you can not only start but also make it healthy.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1-5.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1-5.jpg","width":1920,"height":1080,"caption":"how to start a vegan diet"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Vegan","item":"https:\/\/betterme.world\/articles\/diets\/vegan-diet\/"},{"@type":"ListItem","position":4,"name":"How To Start A Vegan Diet: A Plant-Based Starter Guide That Will Inspire You To Finally Cross Over To The Vegan Side"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16534","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=16534"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16534\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/32561"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=16534"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=16534"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=16534"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=16534"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}