Thinking of embracing a vegetarian diet? WOOHOO! That’s a great choice.
Whether you’re seeking better health, wanting to reduce your carbon footprint, or simply curious about new flavors, starting a vegetarian diet can be incredibly rewarding and beneficial.
In this post, I’ll share my top suggestions as a Vegetarian Lifestyle Coach for how to start going vegetarian, from stocking up on essential pantry items to celebrating every success along the way.
These tips will kickstart your exciting journey toward a vegetarian diet that fits your unique lifestyle perfectly!
Let’s dive in!
Understanding Vegetarianism
Starting a vegetarian diet can feel like jumping into a whole new food universe.
But don’t worry, you’re totally not alone on this adventure.
By getting to know the different types of vegetarian diets and their benefits, you can make choices that vibe with your lifestyle and beliefs.
Types of Vegetarian Diets
When you’re figuring out how to start going vegetarian, first up, you gotta know what “vegetarian” really means!
There are various definitions of the diet to clarify what someone decides to eat or not eat.
Understanding these can help you pick the best way to start a vegetarian diet that suits you.
Lacto-Vegetarian: This diet loves dairy products like milk and cheese but skips the eggs.
Ovo-Vegetarian: Here, you can enjoy eggs but give dairy the boot.
Lacto-Ovo Vegetarian: The most flexible of the bunch, this one includes both dairy and eggs.
Vegan: The strictest form of vegetarianism, where you ditch all animal products, including honey and gelatin.
There’s no right or wrong way to tackle this—flexibility is key! Feel free to explore and switch it up as you discover what feels right for you!
Want to dive deeper? Learn more about the difference between vegetarian and vegan and which is the best diet for your lifestyle.
Know Your WHY
Finding your “why” is a game-changer when going vegetarian because it keeps you focused and fired up!
Whether it’s for health, the planet, animal welfare, or just wanting to try something new, knowing your personal reasons will help you stay committed, especially when challenges pop up.
Your “why” acts like a compass, reminding you of the bigger picture and giving purpose to the changes you’re making.
Plus, having that strong reason makes it way easier to explain your choice to others and keeps your commitment strong!
Health Benefits of a Vegetarian Diet
Switching to a vegetarian diet can offer a whole bunch of health perks! Eating more plants means you can stuff your meals with nutrients while cutting back on the not-so-good stuff—like meat (sorry, not sorry!).
Here are a few health benefits you could enjoy:
- Heart Health: Plant-based foods are usually lower in saturated fats, keeping your heart happy and your arteries clear.
- Weight Management: Since veggies and fruits are lower in calories but packed with fiber, they keep you full without piling on the pounds.
- Rich in Nutrients: Focusing on grains, beans, and veggies means you’ll get more vitamins and minerals to keep your body strong.
And this is just the tip of the iceberg! Learn about even more health benefits of becoming a vegetarian.
Environmental Impact
Eating a vegetarian diet doesn’t just help you—it helps the planet, too. If you’re looking for THE NUMBER ONE WAY to shrink your carbon footprint, cutting meat out of your diet is it!
- Less Greenhouse Gas: Animals produce methane, a big-time greenhouse gas. By munching on more plants, you’re reducing the demand for livestock farming, which means less greenhouse gas emissions.
- Water Conservation: Growing plants takes way less water than raising animals. So with each bite of your vegetarian meal, you’re saving water like a champ!
- Sustainable Land Use: Growing plants for food uses fewer resources and less land than raising animals for meat, plus it produces more calories.
By adopting even a partially vegetarian diet, you’re contributing positively to environmental conservation. Isn’t it amazing what you can do in the world with just the food on your plate?!
Animal welfare
For a lot of folks, one of the sweetest reasons to go vegetarian is for the animals—just think of all the adorable piggies, cows, and chickens you’re helping!
By choosing plant-based meals, you’re giving a big “no thanks” to factory farming, which often treats these gentle creatures in ways that break your heart.
Every meatless meal is a small yet powerful step toward reducing the demand for industries that don’t prioritize animal welfare.
It’s such a good feeling knowing that your choices are making the world a kinder place for all the furry and feathered friends we share it with!
Planning Your Vegetarian Diet
Starting a vegetarian diet might feel like a big shift, but with a little planning (and some awesome resources!), you can make it a smooth and thrilling journey. Here’s how I suggest you kick things off on your vegetarian diet.
Assessing Your Current Diet
Before you dive in headfirst, take a moment to reflect on what you’re currently munching on.
Keep a food diary for a week to jot down everything you eat and drink. This will help you see which meals need a little makeover.
Are there meals you can easily tweak? Maybe you already kick off your day with oatmeal, but what about lunch and dinner?
Knowing where you stand is the best way to start a vegetarian diet.
Setting Realistic Goals
Rome wasn’t built in a day, and a diet change doesn’t happen overnight either.
I encourage you to set small, achievable goals that act like stepping stones towards becoming fully vegetarian.
Could you try having one meatless day a week? Or swap out your favorite snacks for plant-based alternatives? These small steps will help you transition smoothly without feeling overwhelmed.
Remember, it’s about PROGRESS, not PERFECTION.
Meal Planning and Preparation
Meal planning is your new best friend.
By creating a weekly menu, you can avoid the last-minute scramble and ensure you’re eating balanced meals. Because let’s be real, we all know what happens when you don’t plan – you head straight to the drive-through!
Spend some time on the weekend to prep ingredients like chopping veggies or cooking grains, so you can enjoy stress-free meals during the week.
A little preparation goes a long way—think of it as setting the stage for a week of healthy eating.
If meal planning and preparation sounds overwhelming, don’t panic!
Check out this starter vegetarian meal plan or hop into The Club where you can find weekly dinner plans with meat-free meals.
Shopping for Vegetarian Ingredients
A successful shopping trip is all about knowing what to grab. Here are some basics I recommend stocking your pantry with:
- Whole grains: brown rice, quinoa, oats
- Proteins: beans, lentils, tofu
- Nuts and seeds: almonds, chia seeds, pumpkin seeds
- Fresh produce: a colorful variety to keep meals exciting and nutrient-packed
I also suggest steering clear of overly processed foods, especially meat alternatives. While they can help during the transition, focusing on whole foods will set you up for the healthiest, long-term diet.
Wanna learn more about vegetarian pantry essentials for easy cooking? Learn more about which vegetarian pantry essentials you need for easy cooking.
Making the Transition to a Vegetarian Diet
So you’ve got a plan and now the time has come to actually start a vegetarian diet. GULP!
It’s OK! We will explore some essential aspects of transitioning to a vegetarian diet that can make your journey smoother and more successful.
Gradual vs. Immediate Transition
There are two ways you can tackle your new lifestyle: gradual or immediate. I usually recommend going the gradual route since it tends to be the best way to start and stick with a vegetarian diet long-term.
- Gradual Transition: This method lets your body adjust slowly to new foods, preventing digestive drama and helping you build lasting habits.
- Immediate Transition: While this can offer quick benefits and a sense of accomplishment, many folks find it tough to maintain in the long run.
In my experience, a gradual approach helps prevent burnout and makes for a more enjoyable transition. But ultimately, you should pick the method that works best for your lifestyle!
Coping with Cravings and Social Situations
Cravings and social situations are totally normal bumps in the road when you’re just starting out. But with the right tools, you can tackle them like a pro!
Cravings: Keep high-protein snacks handy and remember your “why” whenever temptation strikes. It’s all about staying full and focused! Learn more strategies for dealing with vegetarian cravings.
Social Events: Plan ahead by checking out menus, bringing your own dish, and letting friends and family know your dietary preferences. You might be surprised at how accommodating people can be! Learn how to navigate social gatherings as a vegetarian.
Finding ways to handle these situations can make your vegetarian diet way more enjoyable and way less stressful.
Download these FREE printable anti-craving cards to take with you when you’re out and about to remember your WHY and resist temptation.
Don’t Cut Too Much: Balance Is Key
It’s tempting to think that when you’re figuring out how to start going vegetarian, you need to cut out everything—meat, sugar, oil, carbs, processed foods—right from the get-go.
But that’s a surefire way to burn out. Trying to overhaul your entire diet all at once is just too much.
Instead, focus on balance.
Sure, you’re cutting out meat, but that doesn’t mean you have to give up all your favorite comfort foods or snacks.
Carbs can still be your friends, especially healthy ones like whole grains. You can enjoy the occasional sweet treat too.
The best way to go vegetarian is to make it feel sustainable, and that means keeping things enjoyable, not restrictive.
Finding Support and Resources
You don’t have to figure out how to start going vegetarian all on your own!
One of the best ways to make this transition smoother—and more fun—is to find a buddy. Having someone by your side makes the process so much easier.
Maybe you have a friend or family member who’s interested in going vegetarian too, or you can join an online community where people share tips, recipes, and encouragement.
No buddy options? That’s OK!
Check out these ways I can support you on your journey!
Facebook group: Facebook groups are great for connecting with fellow vegetarians. Be sure to join us in ours: Easy Beginner Vegetarian Facebook Group!
The Club: Find a library of easy and delicious vegetarian recipes that you can filter and save, as well as a nutrition guide and weekly dinner plans. Join us in The Club for just $7.99 a month.
Veg Life 101: Start your journey with a group of peers and get support from me as a vegetarian lifestyle coach inside Veg Life 101 – my 12-week group coaching program. Learn more about Veg Life 101!
Support makes all the difference. Whether it’s learning a new recipe or sharing your successes and challenges, being part of a community can keep you inspired on your journey.
Get Back on the Horse: Slip-Ups Happen, Don’t Stress
Let’s be honest—slip-ups are going to happen when you’re starting a new vegetarian lifestyle.
Maybe you accidentally eat something with hidden meat, or you have a moment of weakness and indulge in an old favorite.
It’s okay! A slip-up doesn’t mean you’ve failed.
What matters is that you don’t let one mistake derail you.
Get back on the horse, forgive yourself, and keep moving forward.
Vegetarianism is a lifestyle, and like any lifestyle change, it’s going to have its ups and downs. The important thing is that you keep going, one meal at a time.
Give Yourself Grace
The most important thing to remember on your vegetarian journey is to be gentle with yourself.
Changing your diet is a big deal, and it’s normal to feel a little unsure or even overwhelmed at first.
If you’re craving some of your old favorites or second-guessing your choices, that’s totally okay. Transitioning to a new way of eating takes time, and there’s no one “right” way to do it.
You’re human and you’re doing great for even starting.
Celebrate Every Success: Keep the Motivation Alive
The best way to go vegetarian is to celebrate all of your successes—big or small!
Every time you choose a plant-based meal, try a new recipe, or resist the urge to fall back on old habits, you’re making progress. These moments deserve recognition because they keep you motivated to continue your journey.
Don’t wait for big milestones like being 100% vegetarian to celebrate.
Did you make a meatless dinner tonight? That’s a win! Tried tofu for the first time? Celebrate it!
Every small victory matters because it shows you’re taking steps in the right direction. And when you acknowledge these achievements, it gives you the positive reinforcement to stay motivated.
Nutritional Considerations on a Vegetarian Diet
Switching to a vegetarian diet can feel like a big change, and I understand that you might be concerned about getting all the nutrients you need.
But don’t worry—with some careful planning, you can easily make sure your body gets everything it needs to thrive.
Let me walk you through some key nutritional considerations that I recommend when you’re starting a vegetarian diet.
Ensuring Adequate Protein Intake
Protein is essential for building and repairing tissues in your body, and as a vegetarian, it’s important to find the right plant-based sources. I often get asked how to make sure you’re getting enough protein, so here are my top recommendations for foods to include in your meals:
- Legumes: Beans, lentils, and chickpeas are not only versatile but packed with protein.
- Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds offer protein along with healthy fats.
- Tofu and tempeh: These soy-based proteins are not just substitutes—they’re delicious and provide a lot of variety.
- Quinoa and whole grains: You might be surprised how much protein grains like quinoa and bulgur can add to your meals.
- Dairy and eggs (if you include them): Cheese, yogurt, and eggs are excellent protein sources if they’re part of your diet.
By incorporating these foods, you won’t miss out on protein. Plus, you’ll enjoy a range of flavors and textures that keep your meals exciting!
Learn more about how to get protein easily in your vegetarian diet.
Vitamins and Minerals to Monitor
When following a vegetarian or plant-based diet, there are a few nutrients you need to pay closer attention to. Here’s what I recommend keeping an eye on:
- Vitamin B12: This vitamin is mostly found in animal products, so if you’re fully plant-based, you may need to look at fortified foods (like cereals or plant-based milks) or take a B12 supplement.
- Iron: While plant-based iron isn’t as easily absorbed as iron from meat, pairing it with vitamin C-rich foods like oranges can boost absorption. Foods like spinach, lentils, and beans are great iron-rich options.
- Omega-3 Fatty Acids: Omega-3s are crucial for heart and brain health. You can find them in flaxseeds, chia seeds, and walnuts, or consider an algae-based supplement for DHA and EPA.
You can learn more about eating a balanced and nutritious vegetarian diet here.
And inside The Club, our monthly membership, you can find even deeper information on how to ensure you’re getting these essential nutrients. There’s even a symptom checker to help you figure out if you might be missing something, plus plenty of meal ideas to help you stay balanced!
Beginner Easy Vegetarian Meals
Starting a vegetarian diet doesn’t mean sacrificing flavor or variety!
One of my favorite parts of guiding clients through this transition is helping them discover how exciting and tasty plant-based meals can be.
The best way to start your vegetarian journey is to enjoy recipes that not only meet your nutritional needs but also excite your taste buds. Here are a few ideas to get you started:
Quick and Easy Breakfast Ideas
Mornings can be hectic, but that doesn’t mean you need to skip a nutritious vegetarian breakfast. Here are simple options that are both quick to prepare and satisfying:
- Avocado toast: Spread ripe avocado on whole-grain bread, sprinkle salt, pepper, and a dash of lime. Add sliced tomatoes or a sprinkle of seeds for an extra bite.
- Fruit and yogurt: Layer your favorite yogurt with granola and a mix of berries. This gives you a sweet start with a crunch.
- Overnight oats: Mix oats with almond milk and chia seeds, and let them sit overnight. In the morning, add bananas, nuts, or honey for flavor.
- Smoothie: Blend spinach, banana, and almond milk for a refreshing start to your day.
Lunch and Dinner Starting Vegetarian Recipes
For lunch and dinner, I suggest focusing on hearty meals that keep you full and satisfied. Here are a few of my favorites:
- Barbecue pulled mushroom sandwich: A savory and hearty sandwich made with tender, shredded mushrooms, perfect as a plant-based alternative to pulled pork.
- Greek salad: A refreshing and vibrant mix of cucumbers, tomatoes, olives, and feta cheese, tossed in a light olive oil dressing.
- “Marry me” chickpeas and tofu: A flavorful, creamy chickpea and tofu dish with a rich, tomato-based sauce that’s bound to make whoever you feed it to ask you to marry them.
- Thai peanut stir-fry: A delicious, veggie-packed stir-fry tossed in a tangy, creamy peanut sauce for an easy, satisfying meal.
- Lentil and quinoa tacos: Protein-packed lentils and quinoa make the perfect filling for these flavorful, plant-based tacos with all your favorite toppings.
Get the full recipes for these dishes and more meal ideas inside my free guide Meat-free Made Easy or check out these quick and easy vegetarian meals for beginners!
Snack Options for Vegetarians
Snacking as a vegetarian? Easy peasy! Here are some tasty snack ideas that fit perfectly into a veggie-filled lifestyle:
- Hummus and veggies: Dip carrots and cucumber into hummus for a fiber-rich snack.
- Trail mix: Mix almonds, walnuts, and raisins for an on-the-go energy boost.
- Cheese and crackers: Pick your favorite cheese and pair it with whole-grain crackers for a quick, filling snack.
- Fruit and nut butter: Slice apples or bananas and smear with almond or peanut butter for a sweet and salty treat.
Starting a vegetarian diet means enjoying vibrant flavors and exploring new combos.
Get Creative and Try New Things
One of the coolest parts about going vegetarian is diving into a whole new world of flavors! So get adventurous and don’t be afraid to try new things!
Play around with different veggies, grains, and spices, and explore various cuisines—Indian, Middle Eastern, and Mediterranean dishes are packed with amazing vegetarian options.
Trying new things keeps your meals exciting and stops you from feeling like you’re stuck in a boring food rut. Remember, variety is the spice of life, and it’s a fantastic way to make your vegetarian journey fun and flavorful!
Don’t Compare: Veggie Meals Are Their Own Thing
A common struggle for beginners is comparing their vegetarian meals to old meat-based faves. But here’s the deal: veggie meals are their own delicious thing, and that’s what makes them so great!
You’re not trying to create a carbon copy of a meat dish—you’re exploring new flavors, textures, and ingredients.
Instead of thinking, “This doesn’t taste like a burger,” shift your focus to how delicious your veggie burger is in its own right.
Embrace the variety of flavors you’re discovering! Vegetarian meals are exciting because they’re different, not because they’re trying to imitate something else.
Vegetarian Cooking for Beginners
Get a Few Good Tools
Cooking vegetarian meals doesn’t have to be a hassle, especially if you’ve got a few good tools in your kitchen.
You don’t need to buy a ton of gadgets, but having the right essentials can make a huge difference.
Here are a few I recommend to make your life easier:
- Sharp knives: Prepping veggies is so much faster (and safer) with a good knife.
- A food processor or handy chopper: Perfect for quickly chopping up veggies or making pestos and hummus.
- An air fryer: TOTAL GAME-CHANGER! It’s a quick and easy way to make crispy tofu, roasted veggies, or even veggie-based snacks without needing lots of oil.
Here is my complete list of must-have vegetarian kitchen gadgets.
These tools make cooking more efficient and fun, which is one of the best ways to go vegetarian without feeling overwhelmed by complicated recipes.
Speaking of complicated recipes…
Cook at Your Level
If you’re new to cooking, don’t feel like you need to start whipping up complicated, gourmet vegetarian dishes right away.
Cook at your level and start with meals you know you can handle. If you’re used to easy, quick meals, stick with that for now.
Some of the tastiest vegetarian meals are super simple—think stir-fries, grain bowls, and veggie wraps.
Once you’ve got the basics down, you can slowly branch out into more complex recipes.
There’s no rush, and keeping it simple at first is a smart way to stay consistent.
You’re Ready to Get Started!
In the end, the best way to go vegetarian is to simply start!
Don’t worry about doing it perfectly or getting it all right from day one—what matters most is taking that first step.
Be kind to yourself, celebrate your progress, and embrace the journey at your own pace. You’re learning, experimenting, and growing with every meal.
Remember, even small changes add up, and before you know it, you’ll find your rhythm.
So go ahead—start incorporating more plant-based meals, stock up on some pantry essentials, and get creative in the kitchen.
You’ve got this!
Now is the perfect time to dive in and see where this new, exciting journey can take you.
And I’m here to help you every step of the way.
XO – Bailee
If you want to save this post for later, pin it with one of the images below! 🙂
