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How to Go Vegan Without Crying in the Supermarket: A Beginner's Guide

  • Writer: Emanuele Bortolotto
    Emanuele Bortolotto
  • Jul 27
  • 7 min read

Updated: Sep 6


Today I am tackling a topic about starting something new, something that people I’ve met find both incredibly inspiring and deeply, profoundly terrifying: going vegan. 😬

In my investigations, I’ve found that the idea of "going vegan" is often viewed as a monumental, almost impossible task, like deciding to build a cathedral in your back garden. People picture a life of grim sacrifice, of endless salads, of bidding a tearful farewell to every delicious thing they’ve ever loved. They imagine it requires the discipline of a monk and the culinary skills of a five-star chef.

But is that true? Is it really that hard? Or is there a way to do it that doesn't involve a complete nervous breakdown in the cheese aisle? As an investigator of life's great challenges, I decided to create a definitive, no-nonsense user manual, a walkthrough for this complex and rewarding new game. This is your guide to vegan for beginners.


Before You Begin: Finding Your "Why" (Your Character's Backstory)


Before you buy a single block of tofu, my research indicates that the most important first step has nothing to do with food. It has to do with motivation. You need to figure out why you are doing this. This "why" is your fuel. It’s what will keep you going when you’re craving a pizza or when your uncle is making jokes about your "rabbit food."

I have a friend who recently decided to go vegan. I asked him if it has been hard. He said, "I find getting out of bed in the morning hard. It's all relative." Which was both deeply unhelpful and strangely profound. But it proves a point: "hard" is manageable if your motivation is strong enough.

In the vegan world, there are three main sources of motivation, what I like to call the "Holy Trinity."


  1. For the Animals (Ethics): This is the belief that animals are sentient beings, not commodities, and that we should not contribute to their suffering. This is the moral powerhouse motivation.

  2. For Your Health: This is the motivation based on the vast body of scientific evidence linking whole-food, plant-based diets to a lower risk of heart disease, type 2 diabetes, and certain cancers.

  3. For the Planet: This is the motivation driven by the knowledge that animal agriculture is a leading cause of climate change, deforestation, and water pollution.

You don’t have to pick just one. Most long-term vegans I've studied are powered by a combination of all three. But having a clear primary motivator is the essential first step on this journey.


Choosing Your Path: The Three Ways to Begin Your Adventure


My investigation has shown that there is no single "right" way to start. There are three main paths, each suited to a different personality type.


Path #1: The Gradual Transition (For People Who Hate Sudden Movements and Loud Noises)


This is the most popular, and for most people, the most sustainable method. It’s a slow and steady approach. You are not jumping off a cliff into a sea of kale; you are gently wading into the water. 🌊

  • Phase 1: The Appetizer (Meatless Mondays). You start with one day a week. On this day, you just don't eat meat. It's a low-pressure way to start exploring plant-based recipes.

  • Phase 2: The First Course (Go Vegetarian). Once you’re comfortable, you cut out all meat and fish. You spend a few weeks or months here, getting used to this new normal. You still have the comfort of dairy and eggs.

  • Phase 3: The Main Course (Ditching Dairy and Eggs). This is the final step. You tackle them one at a time. You swap cow's milk for oat milk. You find a vegan butter you like. Then, you learn how to make a tofu scramble. This whole process can take a year, and that’s fine. It's about building sustainable habits, not winning a race.


Path #2: The "Crowd Out" Method (For People Who Love Food and Hate Rules)


This is a brilliant psychological trick. Instead of focusing on what you're removing, you make it your mission to aggressively add a huge variety of new and exciting plant-based foods to your diet.

Your quest is to become a culinary explorer. 🗺️ You try a new vegetable every week. You experiment with grains you've never heard of, like freekeh or sorghum. You build a collection of different beans and lentils. You don't "ban" the chicken; you just discover that your new black bean burger recipe is so delicious that the chicken starts to seem boring and irrelevant in comparison. By focusing on the joy of discovery and abundance, you naturally and effortlessly crowd out the old foods until there’s simply no room left for them on your plate.


Path #3: The All-In Approach (For the Brave, the Impulsive, and the People Who Just Watched a Scary Documentary)


This is the "rip the band-aid off" method. You go vegan overnight. 💥 This can be very effective for a certain type of personality, as it creates a clean break and a powerful sense of commitment. However, it also has the highest degree of difficulty and the biggest risk of burnout. If you choose this path, you must have a plan. Spend a weekend preparing for your new life: find recipes, do a big grocery shop, and meal prep some staples.


Stocking Your Inventory: The Beginner's Vegan Pantry


A successful vegan kitchen is a well-stocked one. Here is a comprehensive list for your first big, adventurous grocery haul.

Category

The Essentials

Notes

Pantry Staples

Rolled oats, brown rice, quinoa, whole-wheat pasta, canned tomatoes, canned coconut milk.

The backbone of your entire operation.

The Legume Legion

Canned chickpeas, black beans, kidney beans. A bag of red lentils.

Your new source of protein, fiber, and power.

The Protein Crew

Extra-firm tofu, tempeh, seitan (if you're feeling brave).

Don't be scared of them. We'll teach you how to cook them.

Healthy Fats

Peanut/almond butter, tahini, olive oil, avocados, walnuts, chia seeds, flaxseeds.

Crucial for feeling full and for brain health.

The Produce Aisle

Onions, garlic, potatoes, sweet potatoes, carrots, broccoli, a big bag of spinach. Bananas and apples.

The source of all your new superpowers. 🦸

Dairy-Free Land

Fortified soy or oat milk, a tub of vegan butter.

The easy swaps.

The Flavor Wizards

Soy sauce (or tamari), nutritional yeast, maple syrup, Dijon mustard, and a good set of spices.

This is how you make things taste amazing. ✨


The Nutrition Quest: The Five Things You Absolutely Must Think About


This is the part that scares people, but I promise it's not that complicated. While a varied whole-food diet will cover most of your bases, there are a few key nutrients you need to be intentional about.


  1. Protein: Eat a source with every meal. It's that simple. Tofu scramble for breakfast, lentil soup for lunch, bean chili for dinner. You will be fine.

  2. Vitamin B12: This is the one non-negotiable rule. You MUST get this from a supplement or reliably fortified foods.

  3. Iron: Remember the buddy system! Pair iron-rich foods (beans, lentils, spinach) with a source of Vitamin C (citrus, bell peppers) to boost absorption.

  4. Calcium: You can supplement, or drink fortified plant milks. Eat calcium-set tofu. Eat your leafy greens (the ones that aren't spinach).

  5. Omega-3s: Eat walnuts, and sprinkle ground flaxseeds and chia seeds on everything. Consider an algae-based DHA supplement for optimal brain health.


Your First Week's Quest Log: A Super Simple Meal Plan 📜


Feeling overwhelmed? Don't be. Here is a ridiculously simple, non-intimidating meal plan for your first week, made entirely from the shopping list above.

  • Monday:

    • Breakfast: Oatmeal with banana and peanut butter.

    • Lunch: Leftover lentil soup.

    • Dinner: Pasta with canned tomato sauce (add some lentils to the sauce!).

  • Tuesday:

    • Breakfast: Toast with avocado.

    • Lunch: Big salad with chickpeas and tahini dressing.

    • Dinner: Black bean burritos with rice and salsa.

  • Wednesday:

    • Breakfast: Oatmeal with berries and walnuts.

    • Lunch: Leftover burritos.

    • Dinner: Tofu stir-fry with rice and broccoli.

  • (Repeat and mix and match for the rest of the week!)

See? It’s just food. Delicious, normal food.



Questions from the Internet: "What is the hardest part about starting?"


My investigation shows a clear winner, and it’s not the food. The hardest part for most new vegans is the social element. It’s the endless questions, the gentle mocking from friends, and the anxiety of feeling like an inconvenience at every meal you don't cook yourself. The food part gets easy with practice. The people part requires a new set of skills in patience and communication.


Questions from the Internet: "I messed up and ate a piece of cheese! Do I have to start over?"


No! This is a question born from diet culture and the myth of perfection. My investigation reveals that there is no such thing as the "Vegan Police." 👮‍♀️ No one is going to come to your house and confiscate your nutritional yeast. Veganism is a journey, not a purity test. If you make a mistake, you just learn from it and make a different choice at your next meal. It’s about progress, not perfection.


The Conclusion: It's a Journey, Not a Destination


So, after this deep dive, what's the easiest way to start eating vegan?

My final conclusion is that the easiest way is the way that is kindest to yourself. It’s the path that feels most joyful, least restrictive, and most sustainable for you. Whether you’re a gradual transitioner or an all-in revolutionary, the key is to approach this new adventure with a sense of curiosity, not a sense of dread.

Focus on the abundance of new and delicious foods you get to explore. Don't beat yourself up for the occasional mistake. And remember why you started. It’s not about being perfect; it’s about being compassionate—to the animals, to the planet, and, most importantly, to yourself. ❤️

The journey of veganism is full of fascinating science and strange debates. For a look at one of the most controversial ingredients you'll encounter on your label-reading adventures, check out my investigation: [The Palm Oil Paradox: Is Your Vegan Cookie Killing an Orangutan?].


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