The Ultimate Guide On How To Become A Vegetarian For Beginners
So you want to learn how to become a vegetarian?
It can be a head-scratcher, I get it!
Did you know that according to Gallup News, only 5 % of Americans say they are vegetarians? That number is not very high, but I believe that the number is only going to keep growing and YOU can make a difference!
When I first went vegetarian I had been a pescatarian for about 2 years before that. So the transition for me was not too bad.
However, the KEY here is to ease into your new diet and do not go cold turkey.
If you are a meat-eater who is looking to become vegetarian, a pescatarian who’s curious, or someone who just wants to simply eat less meat, this post is for you!
What Is A Vegetarian Diet
A vegetarian diet is simply a way of eating in which an individual does not consume the flesh of an animal, but they still eat eggs and consume dairy.
There are also other variations to the diet which I will go into below, but for now just know that when the term vegetarians are used, the majority are known to eat eggs and dairy unless otherwise stated.
Types Of Vegetarians
Let’s touch on the types of vegetarian diets as there are quite a few!
- Lacto-Ovo Vegetarian
A lacto-ovo vegetarian diet excludes all meat products but still consists of eggs and dairy.
When someone says they are vegetarian, they usually fall into this category unless otherwise stated.
- Ovo Vegetarian
This type of vegetarian also excludes all meat, however, they also avoid dairy and only consume eggs.
- Vegan
With a vegan diet, you eliminate all meat, as well as anything produced from an animal such as eggs, dairy and even honey.
Some vegans also completely avoid wearing clothing that is connected to an animal in any shape or form (i.e. They don’t wear fur, skin, feather etc. from an animal, and avoid using products that have been tested on animals).
- Pescatarian
Some people call themselves vegetarians but consume fish and other seafood. They can also be called “pescatarians”.
Why You Should Go Vegetarian
- Environment
The biggest benefit to the environment is lowered carbon and greenhouse gas emissions and reducing global warming.
I think that this alone validates going vegetarian!
If you want to learn more about the environmental impact that eating meat has on the environment and why a vegetarian diet is such a positive step to a better world, head over to vegsoc.org.
- Health
There are so many health benefits to eliminating meat from your diet or at least reducing your meat consumption.
Some notable health benefits include weight loss (if done right), gut health, increased fibre intake which helps with gut health, bowel health and disease prevention.
- Animals
Around 25 million animals are slaughtered daily for food.
Food is no longer scarce for most of us and there is no reason to be killing so many animals for our own pleasure.
At a minimum, I believe everyone should strive to eat less meat for their health, for the environment, and for the 70 billion animals that are dying for our food each year that we don’t need anymore to stay healthy.
What To Eat
Before going full vegetarian, I always thought that going meat-free would cause me to always be hungry, skinny, and weak. But that’s far from the truth!
When you go vegetarian, you will realize that there are so many amazing fruits, vegetables, carbohydrates, and vegetarians sources of protein that are just as good as meat.
I’ll admit, it does take some time to get used to. However, once you’ve gone through the beginning stages, you will find that you barely think about eating meat anymore.
This is because you get all the nutrients you need on a vegetarian diet. Your body will thrive and be well-nourished.
You will also find that you’re feeling healthier and happier!
What If You Love Meat But Want To Become A Vegetarian
That’s completely fine!
I don’t like to push people to become vegetarian If they do not want to. The most important thing is that you are trying.
You being here already tell’s me you at least want to try!
To me, that’s amazing and a great first step to maybe eventually becoming a full vegetarian when the time is right for you!
Tips To Eat Less Meat:
- Try Meatless Mondays!
- Eat 1 meatless meal each day (breakfast is the easiest and you may already be doing this!).
- Try vegetarian meat substitutes. You will be pleasantly surprised.
- Slowly add days to your week where you do not eat meat. Eventually, you’ll be fully vegetarian without it being an issue!
Will You Lose Weight If You Go Vegetarian?
Not necessarily, but hear me out.
Losing weight is possible and highly achievable. But you have to remember that just because you go vegetarian, that does not automatically mean that you will lose weight.
I think a lot of people have this misconception that because you’re eating less meat, you’ll lose weight.
That’s far from the truth.
This is where carbs come in.
Carbohydrates are not the enemy and you do not have to exclude them by any means. However, eating too many carbs CAN make you gain weight if you are not cautious.
Just remember this:
- To lose weight on a vegetarian diet or maintain your weight, a good rule of thumb is to ensure that half of your plate is full of vegetables (preferably leafy greens), then the other half should be complex carbohydrates and protein.
- If you are actively trying to lose 20+ pounds, then lowering your carb intake, even more, will help you. An option would be to eliminate carbohydrates from one meal of the day, or if you want to go all-in, go on a low carb vegetarian diet.
- Finally, another option would be to eliminate carbohydrates from breakfast and lunch, then have a regular dinner. (This has helped my husband lose 15+ lbs!)
Please note: I don’t talk about calorie or macro counting because I believe in eating intuitively to reach your goals.
Getting Enough Protein on Your Vegetarian Diet
When you are used to eating meat and/or seafood and that being your main source of protein, it can hard to find protein alternatives and you end up eating just carbohydrates, vegetables and fats.
However, getting enough protein into your body is important if you’re trying to watch your weight.
I have heard from new vegetarians that they gain weight and don’t know why. So following the point I made above, you have to remember to eat ENOUGH protein.
I cannot stress this enough.
I struggled with this at the beginning and honestly, I still find it hard to eat enough protein occasionally. Having said that, using the tips below have helped me immensely.
Here Are Some Tips To Ensure You Eat Enough Protein:
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Greek Yogurt – Have Greek yogurt as a snack. It’s packed with protein and will keep you full as an added benefit!
Protein Shake – Grab a good quality protein powder. I prefer vegan protein, but you can also do a whey or whey isolate protein if you prefer.
- Remember to include protein at every meal (At least 3x a day)
- If you like snacking, try to snack on protein-rich foods like boiled eggs, yogurt with peanut butter and bananas, or nuts and fruit.
If you’re trying to watch your fats, get something like powdered peanut butter.
Eating In Restaurants For New Vegetarians
Eating out as a vegetarian is not as hard as you may think.
Almost every restaurant I have been to since becoming a vegetarian has had options for my dietary needs.
One Thing to keep in mind when eating out:
- If the item you want to order looks like it may be a vegetarian dish but does not specify with some kind of sign or wording, make sure you ask the waitress before ordering.
I have ordered dishes in the past that I thought were vegetarian but turned out not to be. For Example, I ordered roasted Brussel sprouts once and it came with bacon on top!
Supplements To Take
There are so many supplements in the world today and there are absolutely more than the ones mentioned below that you may want to take depending on your health needs.
Having said that, these are the non-negotiable if you don’t eat meat:
Most meat-eaters do not need to take this vitamin because meat already contains B-12.
You can get B-12 from dairy, eggs, and even nutritional yeast.
But to be safe, it is better to take a B-12 supplement. They are inexpensive and generally don’t cause issues even if you take a little too much.
Although not completely necessary, I think taking Algae oil is a great addition to a healthy vegetarian diet. However, if you do not want to take an additional supplement, you need to make sure to obtain your omega-3’s from foods like flaxseeds and seaweed.
Taking vitamin D is a good idea because not many foods contain vitamin D and the foods that are fortified with this vitamin is nowhere near enough the amount you should be taking daily.
If You Have Gut Issues, Watch Out For These:
- Wheat
- Gluten
- Dairy
- Soy
- Fibre
A Few Myths:
I’m sure some of you have heard about people talking negatively about the vegetarian diet.
Let’s dive into some of the most common ones!
Going Vegetarian Is Expensive
If you’re on a budget don’t worry.
Going vegetarian does not have the be expensive. I know there is a lot of talk about vegan and vegetarian diets being pricy. But if you choose fruits, vegetables, beans and lentils, nuts, seeds, grains, pasta, and bread instead of the fancy stuff like meat substitutes and vegetarian snacks, then it can actually be a lot cheaper than even eating meat!
The only problem is (and I don’t get it!) when we eat out, restaurants like to charge extra for vegetarian dishes sometimes.
Honestly, you cannot get away from that currently but hopefully in the near further prices will drop as vegetarianism becomes a more common thing.
Tip: Meal prep for the week and pack your own food for workdays. Eating your own home-cooked food is healthier anyway. Then when you go out occasionally for food, you don’t have to worry so much about prices!
You’ll Be Protein Deficient
Have you ever heard of someone getting extremely sick because they are deficient in protein?
I’m pretty sure the answer is no!
For example, I’m 125 pounds. The minimum amount of protein I need to eat on a daily basis is 44 grams. To put that into perspective, taking one scoop of protein powder, 2 eggs, and a serving of greek yogurt will help me hit my daily protein goal!
That is not a lot at all and it is highly unlikely that you will be protein deficient, so don’t worry!
If you want to find out how much protein you need daily, use this protein intake calculator to help you.
You’ll Waste Away
No, no, no!
Just because you go vegetarian, it does not mean you’ll waste away.
I think that there is this misconception that vegetarians only eat vegetables. Especially among meat-eaters who are completely against vegetarian or vegan diets.
There are also new vegetarians that go into this diet and do not understand what they need to eat to stay healthy. That happens because its a new way of eating that you’re not used to. This is completely understandable.
But just remember, as long as you’re eating a balanced diet at each meal (protein, carbs, fats), you’ll be just fine. (Also, that’s what this guide is for!)
What Else You Should Know
I highly HIGHLY recommend slowly easing into the vegetarian diet as a beginner or if you are a meat-eater looking to go vegetarian. Going cold turkey can backfire and cause you to hate your new way of eating.
You will also start to notice that you are having more regular bowel movements. But please remember, don’t go ham on those veggies right off the bat if you’re not used to eating so much fibre.
This is because you can get very bloated and even become constipated because your body is not used to the amount of fibre you are eating and it needs time to adjust.
Unhealthy Foods To Watch Out For
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Meat Substitutes are notorious for being high in sodium, fat and calories in general.
-
Junk Food/Dessert/Fried Food – Just because you go vegetarian, it doesn’t mean all snacks and junk food are healthy. Most junk foods are already vegetarian whether you’re vegetarian or not. So live your life but be careful!
-
Cheese – A little bit of cheese is absolutely fine. It adds a lot of flavor to your dishes and is delicious! Except, it is high in sodium and fat, so eat it in moderation.
A Healthy 7-Day Meal Plan Example (+ This Is Also How I Eat Mostly!)
Depending on your height and weight, you’ll want to add or reduce the amount you eat in each meal. But this will give you a good idea of what to expect when eating healthy vegetarian meals.
Recipes For New Vegetarians
My Favorite Recipes From Food Bloggers!
Cookbooks are great, but there are some amazing vegetarian food bloggers out there who create delicious recipes too.
Trust me, cooking for yourself as a vegetarian doesn’t have to be hard or boring!
Here are some of my favourite recipes:
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Love and Lemons have amazing recipes. Their Jalapeño Poppers are TO DIE FOR!
Cookie and Kate’s Avocado Pesto Toast is delicious. Definitely take their recommendation on adding an egg for that added protein.
Oh My Veggies has this mind-blowing Freezer-Friendly Vegetarian Chili that is packed full of tasty vegetables, beans and fibre.
Definitely check them out and try some of these recipes for yourself!
How To Deal With Family And Friends That Don’t Understand You
Everyone will have a different experience with friends and family when you decide to become a vegetarian.
Some will accept it.
Some will love you no matter what.
Some will mock you.
Some will make fun of you.
Some will even think you’re stupid or weird.
That’s ok.
If you get friends and family who are accepting of your new way of eating, thats awesome!
But I know that there are a lot of you out there that struggle with going vegetarian because of what friends and family say or might say.
I think the best way around it is to explain your reasoning for why you are doing what you’re doing, and that’s that! Say no more!
A lot of people who don’t understand the health implications of eating meat will be naive to understanding why a vegetarian diet is healthy for you.
People will learn when they want to and you cannot push them to understand.
Do your best, explain, then say your peace! In time, they will understand.
Congratulations!
You’ve made it and you are one step closer to succeeding on your new vegetarian diet!
If you’re new to eating a vegetarian diet but find it hard to eat enough vegetables, you may like this post to help you along your way:
Easy Ways To Eat More Vegetables For Veggie Haters
I hope you’re as excited as I am for you and I cannot wait to hear your thoughts or concerns about becoming a vegetarian in the comments.
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