Moving towards a Plant-Based Diet: How to Make the Transition

1. Get Support
   First things first: if you are attempting the transition to a vegetarian diet, it is best to have a support group. Why go it alone? Recruit your friends, family, or coworkers to help to keep you faithful. It’s much easier to stick to the transition if you have people supporting you. Although your family might not like the idea of switching from a meat- lover’s pizza to a veggie-lover’s, do your best to gain their support. Reassure them that a vegetarian diet isn’t just salads and vegetables, but a wide variety of foods that are full of flavor. Once you have recruited a few people, you’ll be able to offer each other encouragement, share recipes, and try new foods together.
    

2. Transition Slowly
   The majority of the time, change doesn’t happen overnight. It’s easy to get discouraged and burned out if you try to change too much too quickly. Often the people who try to go it all at once end up quitting because they think it’s too hard.
   
   Begin with eating a vegetarian meal Monday, Wednesday, and Friday; then work up from there. Two or three vegetarian weeknight dinners is a great place to start and, as you will discover, is usually not a drastic change. Week by week, as you feel comfortable, you can increase the frequency of vegetarian meals, and no time you will be eating vegetarian meals every day of the week. No one ever said you have to do it all at once.
    

3. Get the Staples
   Stocking your pantry with staple items is a must for making smooth transition. Begin with a variety of beans and legumes. Canned or dried beans (garbanzo, kidney, black, pinto) make a hearty main or side dish for any vegetarian meal. wheat, brown rice, oats, barley, and whole grain pasta also convenient, healthy, and hearty must- haves.
   
   
   
   Your spice cabinet is also extremely important and will add the flair your taste buds need. Who wants boring food? Cumin, coriander, chilli powder, curry powder, and turmeric are just a few of the spices that can add flavor to your food. Experiment a little, and the people at your dinner table will be fascinated with an array of exciting dishes that are colorful and flavorful.
   
   In the refrigerator keep a supply of the fruits and vegetables your family likes. As part of the transition, look up new ways to cook those favorites, beyond the usual boiling and frying.
   
   In you keep items that are essential to a vegetarian diet on hand, then it will be much more convenient to prepare meals in a flash.
    

4. Go Shopping – For Cookbooks
   Treat yourself to a few great vegetarian cookbooks. Having the same food every meal will become mundane for your family, so make it fun and experiment with new foods and recipes. Order a few books from the internet or ask for recommendations at your local bookstore. If you have vegetarian friends, they will probably be glad to share a few suggestions – and few recipes of their own – as well.
    

5. Make A Plan
   Meal planning is one of the most important aspects of transitioning to a vegetarian diet. It’s important to plan ahead, because when you don’t know what to make, you’ll end up not making anything at all, preparing your go- to meat dish, or just eating out. It may not feel natural first, but schedule a time, perhaps on a Sunday afternoon, to sit down and figure out your meals for the week. Get out the cookbooks, recipes, magazines, and plan four to five week night meals. Go for grocery shopping that day, and you’ll be set for a week of scrumptious vegetarian meals.
    

6. Explore Your Local Farmer Market
   If you are looking for the freshest in-season produce, head to your local farmer’s market. Since there is no packing and shipping involved, the produce at local market is able to stay on the vine longer and fully mature before being sold. In contrast, supermarkets produce can be picked weeks before it ever ends up on the produce aisle.
   
   Another bonus: most farmers willingly disclose pesticides and fertilizers they use, so you can know exactly how your food was grown.
   
   You will enjoy your food more if it is fresh and harvested at its peak.
    

7. Be Creative
   Being a vegetarian should not be a drab. There are more resources available to vegetarians than ever before – so use them! Keep it interesting and exciting by trying new fruits and vegetables, cooking flavorful recipes, and remembering that variety is key.
   
   

Common Fears about Vegetarianism

No need to fear: these widespread worries about a meatless diet are completely unfounded.

1. ”I won’t get enough protein”
   The typical American diet includes about twice the amount of protein a person actually needs. Vegetarians can easily meet or exceed the daily recommendation from the plant sources like beans, nuts, tofu, vegetables, and meat substitutes.
    

2. “It will be difficult to shop for groceries or eat at a restaurant”
   Your regular grocery store has everything you need for a plant based diet. Co-op grocers and stores such as Trader Joe’s have many fun and exotic options for vegetarians. And most restaurants are becoming increasingly vegetarian friendly.
    

3. ”I will only be able to eat salads and sprouts, so I’ll be hungry all the time.”
   Definitely not true. From beans to Boca burgers, from polenta to portabellas, vegetarian dishes are as diverse as their meaty counterparts. You just have to learn new options.