I recently posted a blog titled: 19 Reasons Why Shifting to Eating Plant-Based Might Feel Challenging. Fortunately, all of those concerns, while legitimate, can be alleviated. At some point I experienced these challenges, yet they are no longer an issue for me, or many other people.

One of the reasons why change is hard is that we are simply accustomed to eating animal products. Meat and dairy are served in most restaurant, they’re prominent in supermarkets and what our society considers “normal”. It’s what we grew up with and most of us didn’t question it then, and many of us don’t question it now.

Habits:

Habits are challenging to shift, but with a big enough “why” it’s much easier. Plus, when you become educated about the horrors of animal agriculture as well as the health detriments of eating the Standard American Diet, you’ll have more incentive to make changes. There are many recipes, bloggers, books, videos and classes to help you cook and eat more plant-based. There’s certainly no lack of support.

Scientific Evidence:

There’s no end to the information available about how to eat healthfully. And much of the advice is conflicting! Truthfully, it’s not one size fits all. But there is mounting scientific evidence that a plant-based diet is the healthiest. I’m not talking about eating processed vegan food. I’m talking about whole food plant-based eating. The China Study is a great place to start.  

Protein, Carbs and Weight Concerns:

Two of the biggest concerns are “where do vegans get their protein” and “since plant-based is high in carbs, I’m concerned I’ll gain weight”.

Let’s address protein. Every plant you eat contains protein. All plants have some protein in them, some of them have a lot of protein. That’s how they grew in the first place. Plants, like humans, need protein to grow. Here’s an article explaining about plant-based protein.  

And think about some of the largest land animals like horses, cows, giraffes, elephants and even gorillas. They are all herbivores.

As for the carbs… When we eat complex carbs (whole grains, legumes, sweet potatoes, brown rice, quinoa) we are getting nutrition that fuels our body and does not spike blood sugar like simple carbohydrates do. When we fill up on potato chips, baked goods made with white flour, white rice, we are eating processed “food” which is calorie-dense and devoid of nutrition. I eat whole grain foods, potatoes, brown rice, vegetables and fruits all day long and weight is not an issue. These nutrient-rich foods are also high in fiber.

“Fiber helps regulate the body’s sugar use, keeps hunger and blood sugar in check, and helps food move through the digestive system with regularity.”
— UCLA Heath April 22, 2021

Variety:

I remember worrying that I’d be stuck eating salads or pasta and plant-based foods would be boring. That would have been the case 20 years ago. But the industry has come such a long way, and there are endless amazing plant-based recipes and foods for us to enjoy.

It has been a fun journey discovering the plant-based version of foods we’ve always enjoyed, like tofu teriyaki, lasagna, pasta Bolognese, veggie burgers and others. And we’ve discovered new recipes that my husband (who has the palate of an 8-year-old) loves. He NEVER ate fajitas or tacos until I recently made some and now it’s one of his favorite dinners. This is anything but boring! It has taken some trial and error, but we have loved most of the dishes I cook.

Setting Up For Success:

Before I knew how to cook anything plant-based, it was easier not to cook anything at all. Two factors changed that. 1- I took a cooking class and learned how. 2. Until I had cooked a few meals that we enjoyed, I didn’t have a repertoire. It didn’t feel easy or doable. And I was never armed with the right foods in the house either. So I would fall back on the less healthier options. Preparation is key. In the beginning it’s important to be conscious about which foods you are choosing for your fridge and pantry and which ones you plan on cooking. I am now coaching people to help them be prepared.

Cost:

Another concern I hear is that eating plant-based is more expensive. If you eat the fake meat versions of hamburgers regularly, it can get a bit pricey. Many of the processed foods that are meat substitutes are more expensive. They are great in a pinch or every once in a while.

But when you learn to cook plant-based meals, it is less expensive, and the healthier choice. 

Making it Easy:

There are so many shortcuts for preparing meals nowadays. Riced cauliflower, frozen vegetables, pre-chopped vegetables, super firm tofu that you don’t have to press and more.  I know it’s blasphemous to chefs, but I love my chopped garlic in a jar. It just makes it easier and I like easy! I always cook enough to have leftovers so we have lunch the next day. Or if I’m making a Bolognese, or veggie burgers, for example, I cook enough to have some in the freezer. I also make a few days’ worth of overnight oats at a time. There are tons of ways to save time in the kitchen (including investing in a few kitchen tools like a food processor).

And if you really won’t cook, there are many ways to prepare easy, satisfying and healthy meals. (Though I do recommend learning how to cook a few basics.) 

Social Elements:

Let’s look at the social aspect of eating plant-based. Yes, at first it might be hard to be the only person in your social circle making this choice. And you might field some of the same questions that we are addressing in this post (like where do you get your protein? And now you’ll be armed with answers!). Or, you might be teased by family members, like I was.

When I first went vegan, it was for the animals. To this day, I’d rather have someone question my choice than eat a sentient being. Most people simply don’t understand. That’s ok. I do. And now that I understand the health benefits of living a healthy plant-based lifestyle, it’s a no-brainer.

But that’s me. How did I get to a place where I didn’t feel so alone in my choice? And how could you?

By being part of a community. There are so many to choose from. There are vegan and healthy plant-based communities online including Facebook groups. There are in-person meetups and I have also been a member of Vegan Toastmasters for years. I surround myself with people who understand what I understand which is empowering.

I used to worry about going out to dinner because we had to choose a place that had a vegan option. Now some of my friends are choosing the vegan restaurants to go to because they are good!

I also used to worry whether there would be food for me at a gathering. I try to find out ahead of time and always offer to bring a dish. Everything I bring is a hit. If I know there isn’t going to be food for me, I eat beforehand and just enjoy the social element of the gathering. Plus, there are plant-based recipes for every culture that I have investigated. Every holiday gathering can be plant-based. Or at least offer plant-based options. 

Making it Work for You:

There are no rules here. If you have health issues I do recommend hiring a coach or a nutritionist who specializes in plant-based eating for health. I did not start eating plant-based for health reasons, though I am sticking with it in part for that reason.

And if you know that you are ready to stop eating animal products for other reasons, you can clean them out of your pantry today.

It might take some time to find all of the foods and meals that you love, but that’s part of the fun too. It’s like a big experiment.

“If everyone on the planet became a vegetarian, we could save an estimated $1.6 trillion in CO2 and health damages by the year 2050. If we all went vegan, that number could jump to nearly $1.8 trillion.”

The Carbon Almanac, Foreword by Seth Godin, p. 200 

Whether you choose to cut back to two plant-based meals a day, or just do Meatless Mondays, it all makes a difference. The more you do, the more you are supporting your health, the health of the plant and of course the animals. 

If you know you want this to work and need some extra support, please reach out.

I know that making life changes, even when we know they are “good for us” or the “right thing to do” can be challenging. Completely (or primarily) changing your food is no exception.

What we eat, how we eat it, when we eat it, with whom we eat it is completely ingrained in our culture. A major shift causes internal friction until we form a new identity around our new diet and lifestyle.

These are just some of the reasons why making a shift to a plant-based lifestyle might feel hard:

1. You are accustomed to meat, dairy and egg recipes and dishes. It’s just easier to stick with the familiar.
2. You worry that plant-based is not actually the healthiest choice of all the possible diets to choose from. (You’ve read about other diets -like keto or Paleo- and are simply confused.)
3. You don’t trust that we will get all the necessary nutrients, especially protein.
4. You are worried that you’ll eat too many carbs and gain weight.
5. You worry that cooking will be too time consuming.
6. You worry that you won’t find foods you enjoy.
7. You worry that you will get bored eating the same foods over and over.
8. You worry that it will be expensive.
9. You worry that you will feel like an outcast with your friends.
10. You worry that you won’t have food to eat at family gatherings.
11. You worry that friends and family will laugh when you say you are eating plant-based.
12. You don’t want to be the only one in your social circle to make a change.
13. You are accustomed to eating certain dishes during the holidays and in your community, and don’t want to miss out.
14. You don’t know how to shop for and prepare plant-based meals and it’s easier to grab what you already know how to prepare or what you like.
15. You don’t know how to cook and the idea of preparing any meal, much less plant-based food is overwhelming.
16. You worry that you (or your family) won’t like what you cook.
17. Maybe you’ve tried it before, but it didn’t stick, and you got discouraged.
18. You are healthy and don’t feel the need to change anything in your diet.
19. You don’t believe that your little actions will make a difference.

Any of this sound familiar to you? You are not alone! I remember having every one of those worries at some point. They are typical BEFORE you take the plunge. In our next blog post I address ways to allay all of these concerns.

In the meantime, good for you for taking your first steps, whatever they are! Every bit you do makes a difference to your health, our beautiful planet, and of course the precious animals.