Ready to go vegetarian but not sure where to start? Here’s the strategy that makes it easy and improves your chances of success!
So you’ve finally decided to shake up your diet for all the right reasons—health, the planet, our animal friends, or just to try something new. But then the doubts creep in: What do I even eat? Am I gonna be stuck with salads forever? Where do I start without totally messing this up?
Take a deep breath, because I’ve got you. Going vegetarian doesn’t have to be scary or confusing!
In fact, with the right transition strategy, it can be super fun and easy. That’s what this post is all about—helping you kick off your vegetarian journey without the stress.
Let’s do this!
Why You Need a Strategy
Going vegetarian isn’t just about deciding to stop eating meat—it’s about setting yourself up for long-term success with a rewarding lifestyle.
Without a clear plan, it’s easy to fall into common traps: skipping meals because you don’t know what to eat, feeling stressed about nutrition, or giving up altogether because the change feels overwhelming.
A strategy is your roadmap. It helps you navigate the twists and turns of this new lifestyle while making sure you stay motivated and excited about the journey.
Here’s why it matters:
- It Keeps You Focused. A strategy reminds you of your goals and helps you prioritize them, even on busy days.
- It Builds Confidence. When you know what steps to take, you’re less likely to feel lost or unsure of yourself.
- It Prevents Burnout. With a plan in place, you can transition at a pace that works for you, avoiding the stress of doing too much too soon.
In short, having a strategy is like giving yourself a cheat code for success. It takes the guesswork out of the process so you can focus on enjoying the journey.
Two Paths: Easing In vs. Going Cold Turkey
There’s no one-size-fits-all approach to going vegetarian. Some people prefer to ease in gradually, while others thrive on diving in headfirst.
Let’s explore both options to help you decide which one fits your style.
Easing In
This approach is like dipping your toes into the pool instead of jumping in. You transition slowly, either by eliminating one type of meat at a time (e.g., starting with red meat, then poultry, then seafood) or by cutting down the frequency of meat-based meals (e.g., starting with Meatless Mondays and building from there).
Why It Works
Easing in allows you to adjust to new habits at a comfortable pace. You have time to learn about vegetarian cooking, experiment with recipes, and find plant-based foods you love, all without feeling overwhelmed.
It also gives your body time to transition so you’re less likely to experience issues with gas, fatigue, etc. that can occur while your gut adjusts to its new fuel.
Going Cold Turkey
This is the “all or nothing” approach. You stop eating meat entirely, starting from day one. It works well for people who are highly motivated or have a pressing reason to make the change, like health concerns.
Why It Works
For some, making a clean break is easier than phasing out old habits. There’s no room for temptation or procrastination—you’ve made the decision, and you’re sticking to it.
Why Easing In Is the Best Strategy
Personally, I’m a big fan of easing in—it’s the strategy I recommend to most beginner vegetarians.
Here’s why: it gives you time to adjust, experiment, and learn without the pressure of a total diet overhaul.
People who choose to go all-in overnight often find themselves running out of the motivation they started with before they’ve had time to establish vegetarian eating as a habit. And when that happens, they fall off course.
There are two different ways that you can ease in.
Cutting Out by Meat Type
My favorite way, and the way that helped me be successful on my journey.
Start with the meat you eat the least or feel least attached to. Maybe you can easily skip red meat but love chicken. Great—drop beef and pork first, and tackle chicken when you’re ready – maybe after a few weeks or even months.
Over time, you’ll phase out all meat without feeling deprived and you’ll have had time to learn new recipes and build sustainable habits.
Using this method gets you used to limiting your meat choices, which is a skill you’ll need throughout your journey.
Cutting Out by Meal Frequency
If cutting out a whole type of meat feels daunting, start by reducing how often you eat meat. Try Meatless Mondays, then add a second day, and keep building. Soon, you’ll be eating mostly vegetarian meals without even realizing it.
This approach builds momentum and makes the transition feel natural. Plus, it’s a fun way to explore new recipes and ingredients along the way.
Set Clear, Achievable Goals
Let’s be real: vague goals like “eat less meat” don’t really cut it. Setting clear, actionable goals is key to success. Think about what you want to achieve and break it down into steps.
Goal-setting
When setting goals, think short-term, medium-term, and long-term:
- Daily Goals: Focus on simple, actionable steps, like trying one new vegetarian recipe or packing a meat-free lunch for work.
- Weekly Goals: Build on your daily successes by setting slightly bigger challenges, like eating vegetarian for three days straight or mastering a new cooking technique.
- Monthly Goals: These are your larger milestones, such as completely cutting out a type of meat or transitioning to all-vegetarian meals.
And don’t forget to tie your goals to your why—whether it’s better health, a smaller carbon footprint, or a love for animals, keeping your reasons front and center will keep you inspired.
Why Goals Work
Setting goals gives you a sense of direction and purpose. Research shows that clearly defined goals increase your likelihood of success because they make the path forward visible. By breaking big changes into smaller steps, you’ll feel accomplished at every stage, which keeps you motivated.
Write Them Down
Studies also show that people who write down their goals are significantly more likely to achieve them. Seeing your goals on paper (or a digital list) reinforces your commitment and helps you track progress.
Celebrate Every Milestone
Celebrating your progress isn’t just fun—it’s scientifically proven to keep you motivated. When you acknowledge your achievements, big or small, your brain releases dopamine, the “feel-good” chemical. This creates a positive feedback loop, making you want to keep going.
How to Celebrate Your Wins
- Treat yourself to something meaningful, like a new vegetarian cookbook or a special plant-based meal.
- Write down your achievements in a journal to remind yourself of how far you’ve come.
Why Celebration Matters
Celebrations might feel silly at first, but they play a crucial role in reinforcing positive habits. By rewarding yourself, you’re telling your brain, Hey, this feels great—let’s keep doing it! And the more you feel like that, the more likely you are to keep going.
Keep Meals Simple at First
One of the quickest ways to get burned out on your vegetarian journey is by overcomplicating your meals. It’s tempting to dive into elaborate recipes, but when life gets busy, you need easy options to fall back on.
When you’re getting started, it’s important that you build up your repertoire of quick and easy meals first. Once you have several of these figured out as go-tos, you can then begin experimenting and getting more creative.
Example Easy Meals
- Stir fry with rice, frozen wok veggies, tofu, and store-bought teriyaki sauce
- Homemade pizza with veggies
- Soup, salad, and bread
Find more easy vegetarian meals for beginners here and ideas for picky eaters here!
Why Simplicity Matters
By starting with easy recipes, you’ll build confidence in the kitchen without feeling overwhelmed. You’ll also have a go-to list of meals for those days when you’re too tired to cook something fancy. This prevents burnout and helps you stay consistent.
Prioritize Nutrition Without Overthinking It
If you want to be successful in your transition to vegetarianism, you need to make sure that you’re getting proper nutrition. Cutting meat means that you have to replace some nutrients and vitamins in your diet – just eating more cheese and pasta isn’t going to cut it.
The good news? With a bit of planning, it’s easy to meet your nutritional needs on a plant-based diet. No need to stress!
Key Nutrients to Focus On:
- Protein: Found in beans, lentils, tofu, tempeh, nuts, and seeds.
- Iron: Get it from spinach, beans, lentils, and fortified cereals. Pair iron-rich foods with vitamin C (like oranges or tomatoes) to boost absorption.
- Vitamin B12: Take a supplement or eat fortified foods like plant-based milks and cereals.
- Omega-3 Fatty Acids: Flaxseeds, chia seeds, and walnuts are great sources.
Why Balance Matters
Focusing on nutrition helps you feel energized and confident about your new diet, but it shouldn’t be something that overwhelms you. By incorporating a variety of foods, you’ll naturally cover most of your bases without needing to stress about every detail.
Learn more about getting good vegetarian nutrition easily!
Find Inspiration and Support
Going vegetarian is easier—and more fun—when you’re not doing it alone. Inspiration and support are everywhere, and tapping into these resources can make your journey much smoother.
Where to Look for Inspiration:
- Cookbooks: Invest in a few beginner-friendly vegetarian cookbooks to spark your creativity.
- Communities: Join online forums, local meetups, or Facebook groups where you can connect with other vegetarians. We would love to have you inside our Easy Beginner Vegetarian Facebook group!
Why Support Matters
Having a support system keeps you motivated, helps you troubleshoot challenges, and gives you a sense of belonging. Whether it’s a friend cheering you on or an online group sharing recipes, knowing you’re not alone makes a huge difference.
Troubleshooting: What If You Slip Up?
Spoiler alert: no one is perfect. Slip-ups happen, and that’s okay. The important thing is how you respond to them.
Mistakes Are Normal
Transitioning to a vegetarian lifestyle is a process, and it’s natural to hit bumps along the way. Maybe you forgot to plan a meal, or you caved at a barbecue—it’s not the end of the world.
You’ve literally been eating meat for your entire life and now you’re transitioning to a completely new lifestyle. Give yourself some grace and room to be human.
How to Bounce Back:
- Reflect on what happened and what you can learn.
- Make a plan to avoid the same situation in the future (e.g., pack a vegetarian snack for events).
- Keep moving forward—every meal is a new opportunity to make choices that align with your goals. You have every meal for the rest of your life ahead of you to make up for one mistake!
What’s Next?
Going vegetarian is more than just a diet change—it’s a lifestyle shift that can improve your health, reduce your environmental footprint, and open up a world of new flavors and experiences.
By setting clear goals, celebrating your progress, keeping meals simple, and staying flexible, you’ll create a vegetarian lifestyle that feels natural and sustainable.
If you’re looking for a way to make the rest of your journey even easier, be sure to join The Veggie Vault – my monthly membership with a library of filterable plant-based recipes, easy meal plans, and guides to help you start and STAY vegetarian! You can also learn more about how to go vegetarian with tips and tricks here.
Remember, this is your journey, and you’re in control of how it unfolds. Take it one step at a time, and enjoy the process—you’ve got this!
XO – Bailee
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