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What’s the easiest way to start eating vegan?

  • Writer: Emanuele Bortolotto
    Emanuele Bortolotto
  • Jul 26
  • 7 min read

Updated: Sep 7


It is 10:07 PM on a Saturday night here in Helsinki. 🌙 This is an hour when, I am told, normal people with well-adjusted lives are out in the world, doing "social" things. They might be at a bar, laughing with friends. They might be at a concert, enjoying the vibrant pulse of live music. I, however, am in my office, staring into the glow of my laptop screen, contemplating the existential terror of a blank page. 🧐

This stunning lack of a social life affords me a great deal of time to think, and tonight, I am thinking about how human beings make big, difficult, life-altering changes. What is the secret to breaking a lifelong habit? What is the best way to start a journey that seems intimidating and full of obstacles? This led me to investigate a question I see asked constantly, a question filled with a mixture of hope and fear: what’s the easiest way to start eating vegan?

People often approach this question as if they are preparing to climb Mount Everest. 🏔️ They assume it requires months of training, expensive gear, and the steely resolve of a seasoned adventurer. But in my investigation, I've found that the "easiest" way isn't about being the toughest or the most perfect. It’s about being the smartest, and sometimes, the laziest. So let’s explore the different paths you can take, from a gentle stroll to a running leap.


The Myth of the "Perfect" Start


Before we get into the methods, I think it’s crucial to debunk a major psychological hurdle. There is no "perfect" way to start. There is no one-size-fits-all, guaranteed-to-succeed method. In my official capacity as lead investigator for the manuverse, I have studied the various tribes of new vegans, and my conclusion is that the "easiest" way is simply the one that you can actually stick with without having a complete meltdown in the supermarket aisle.

The goal is not to win a gold medal in the Vegan Olympics on your first day. 🥇 The goal is to build a sustainable, enjoyable, and nourishing way of eating that lasts. So, read through the following methods, and honestly assess your own personality. Are you a meticulous planner? A spontaneous adventurer? Or someone who hates change of any kind? There’s a path for you.


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


This is, by far, the most popular and, according to my research, the most sustainable method for the majority of people. It’s the slow and steady approach. You are not jumping off a cliff into a sea of kale; you are gently wading into the water, one toe at a time. This method usually unfolds in a few logical phases.


Phase 1: The Dip a Toe In (Meatless Mondays)


This is the beginning. You start with one day a week. Just one. On Mondays (or any day, Mondays just have better marketing), you don't eat meat. You can still have cheese, milk, and eggs. This isn't about purity; it's about practice. It gets you into the habit of thinking, "What can I build a meal around that isn't a piece of an animal?" You’ll try a bean chili, a lentil soup, a tofu stir-fry. You’ll discover which plant-based meals you actually enjoy. It's a low-pressure way to build your recipe arsenal.


Phase 2: The Wading In (Full-Time Vegetarian)


Once you're comfortable with Meatless Mondays, you expand. You go full-time vegetarian. You cut out all meat and fish, but you still have the familiar comfort blanket of dairy and eggs. This is a huge step. For many people, this is the most significant dietary shift. You spend a few months here, getting really comfortable with this new way of eating. You learn how to navigate restaurants, you master a few go-to vegetarian dishes, and you get used to your new identity as "the person who doesn't eat meat."


Phase 3: The Deep End (Phasing out Dairy & Eggs)


This is the final phase. Once you’re a confident vegetarian, you can start the process of phasing out the last two animal product categories. I’ve found that most people find it easiest to tackle them one at a time.

  • Ditching Dairy: You might start by swapping the cow's milk in your coffee for oat milk. Then you find a vegan butter you like. Then you start exploring the wild and wonderful world of vegan cheese. The alternatives for dairy are now so good that this is often easier than people expect.

  • Evicting Eggs: This can be the final hurdle. You learn how to make a tofu scramble instead of a scrambled egg. You discover the magic of aquafaba for baking. You find a great vegan mayo.

This entire process can take six months or a year. And that’s okay. It’s a gentle, sustainable transition that dramatically increases your chances of long-term success.


Path #2: The "Crowd Out" Method (For People Who Love Abundance)


This is a brilliant psychological trick I discovered in my investigation. It’s for people who hate the idea of restriction. The Gradual Transition method is about slowly removing things. The Crowd Out method is about aggressively adding things.

Instead of focusing on what you're giving up, you make it your mission to add a huge variety of new and exciting plant-based foods to your diet every single week. You don't "ban" the chicken; you just make a black bean burger so delicious and satisfying that the chicken starts to seem boring in comparison. You don’t "forbid" the cheese; you just discover a cashew-based cream sauce that you now prefer on your pasta.

Your mission is to explore the incredible diversity of the plant kingdom. 🗺️

  • Go to an Asian market and buy a weird-looking vegetable you’ve never seen before.

  • Try a new grain every week: farro, spelt, freekeh, millet.

  • Explore the world of legumes beyond the chickpea: adzuki beans, mung beans, puy lentils.

  • Buy an exotic fruit and figure out what to do with it.

By constantly adding new, exciting, and delicious plant foods, you naturally "crowd out" the old animal products until they are just a small, forgotten part of your diet. Eventually, letting them go completely feels easy and natural, not like a sacrifice.


Path #3: The All-In Approach (For the Brave and/or Impulsive)


This is the "rip the band-aid off" method. You wake up one morning, inspired by a documentary or a newfound ethical conviction, you throw out everything in your fridge that isn't vegan, and you jump in with both feet. 🏊‍♀️

My investigation shows that this method can be very effective for a certain type of personality. The commitment is clear and absolute, which can be easier than navigating the grey areas of a gradual transition. However, it also has the highest degree of difficulty and the biggest risk of burnout. It can be a massive shock to your system, your habits, and your social life.

If you choose this path, you need a survival plan. I would recommend spending one full weekend doing nothing but planning.

  1. Find at least ten super-simple, delicious-looking vegan recipes for breakfasts, lunches, and dinners.

  2. Go to the supermarket and buy all the ingredients you need for the first week.

  3. Meal prep. Cook a big batch of rice, roast a tray of vegetables, make a pot of lentil soup. Have food ready to go.

  4. Buy snacks. Do not forget the snacks. 🥨

This approach requires a burst of intense, focused energy at the beginning to get you through the initial shock.



Questions from the Internet: "What should a brand-new vegan buy at the grocery store?"


This was a fascinating part of my investigation, looking into the pantries of successful vegans. Here is a basic, non-intimidating shopping list to get you started:

  • Pantry Staples: Rolled oats, brown rice, quinoa, whole wheat pasta, canned tomatoes, canned coconut milk.

  • Legumes: Canned chickpeas, black beans, and kidney beans. A bag of red lentils (they cook fast!).

  • Proteins: A block of extra-firm tofu. A package of tempeh.

  • Fats: A jar of peanut or almond butter. Olive oil. A bag of walnuts or almonds. An avocado.

  • Produce: Onions, garlic, potatoes, sweet potatoes, carrots, broccoli, and a big bag of spinach. Bananas and apples for snacks.

  • Dairy Alternatives: A carton of oat milk or soy milk. A tub of vegan butter.

  • Flavor Boosters: Soy sauce (or tamari), nutritional yeast, maple syrup, mustard, and your favorite spices.


With just these ingredients, you can make dozens of simple, delicious meals.


Questions from the Internet: "How do you start a vegan diet if you're broke?"


This is a crucial question. And the answer is to ignore the fancy, expensive vegan products. The foundation of a budget-friendly vegan diet is the same as it's been for centuries in cultures all over the world: whole foods.


  • Embrace Dried Beans and Lentils: They are the cheapest, most nutrient-dense source of protein and calories on the planet.

  • Love the Humble Potato and Rice: These are incredibly affordable and satisfying staples.

  • Buy Produce in Season: Seasonal fruits and vegetables are always cheaper and more delicious.

  • Shop in the Frozen Aisle: Frozen fruits and veggies are just as nutritious as fresh, and they are often much cheaper and won't go bad.

A diet built on these staples is one of the most affordable ways to eat, period.




The Conclusion: The Easiest Way is Your Way


So, after all this investigation, what's the easiest way to start eating vegan?

My final conclusion is this: the easiest way is the way that honors your own personality. There is no right answer. If you are a cautious planner, the Gradual Transition is your path. If you are a joyful adventurer who hates rules, the Crowd Out method is for you. If you are a deeply convicted, all-or-nothing person, then rip that band-aid off.

The most important advice I can give is to be kind to yourself. You will make mistakes. You might accidentally eat something with hidden whey powder. You might have a moment of weakness and eat your non-vegan friend's birthday cake. It's okay. This is not a purity test. It's a journey of learning and compassion. The easiest way to start is to simply… start. And the easiest way to continue is to do it with a sense of grace, not guilt. ✅

No matter which path you choose, the questions about nutrition will come up. For an investigation into the most famous one of all, you can read my report: [Do Vegans Get Enough Iron? Or Is Popeye Lying to Us?].


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