If you're new to a vegan diet and have no idea how you're going to remove animal products from your diet, you're in the right place. Going plant-based can feel like learning how to ride a bike for the first time, but it doesn't have to be overwhelming! Learn from my decades of practice and find the easiest, most practical vegan swaps (and recipes) to make this lifestyle change stick for good.
These days, eating vegan or plant-based is easier than ever and way more common than before.
Whether you're trying to reduce your environmental impact, tap into the health benefits, or eat according to your ethics, there are so many reasons to make the switch.
I was first introduced to vegetarianism as a teenager when I dated a boy whose mother was a holistic practitioner, which is where I really caught the bug for this way of eating.
Fast forward to college at UMass Amherst, and I quickly became a fully fledged vegetarian. That's when I really saw just how creative, delicious, and exciting eating plant-based could really be, which inspired my future work as a chef and my own personal way of eating. (Learn my whole story here.)
Having these experiences and people to guide me were a huge help and who knows if I'd be where I am today without their influences. Would I be cooking? Most likely, but would I be sharing plant-based recipes with millions of people on the internet? Maybe not.
There's power in numbers
If you're new to eating a plant-based diet and feel alone, please remember to surround yourself with people who "get it," even if they're online.
The Betterfoodguru community on Instagram has over 1 million over plant-based eaters and I'm happy to be your guide throughout this process.
If you want some help walking through the process, my cookbook, Plant-Based Diet in 30 Days, was truly written for people in your exact situation.
It will guide you step-by-step including how to make the switch, the nutritional info you need to know, my favorite simple swaps, and plenty of recipes to keep you full and satisfied.
Pro Tips for New Vegans
Before you start throwing away everything in your fridge, let's get into some real talk here. There are some things you need to set yourself up for success and the last things I want you to do are to 1) get so overwhelmed you quit or 2) become obsessed with doing everything "the right way."
You don't need to figure it all out overnight.
We all reach this point for different reasons. If you've been vegetarian for a while and want to switch over to veganism, you're going to have an easier time than someone who is still eating more of a Standard American Diet with lots of meat, eggs, and cheese.
Replacing all of the food in your pantry with plant-based alternatives can also be wasteful and quite expensive.
If you can't tolerate eating meat anymore, that's one thing, but you have permission to finish the dairy products and eggs you already have (or share them with someone who will consume them on your behalf). We also want to prioritize whole foods over highly processed substitutes.
You've got to do what's right for you, your ethics, and your budget, but keep in mind that radically overhauling every single bite that passes your lips can make it harder to stick with this change over time. Will you be more successful going 100% vegan overnight or gradually building up to it? Only you know the answer.
Easy Vegan Food Swaps
Fortunately, many of my favorite plant-based swaps are commonly available in even the average grocery store. You can find many of these ingredients at Trader Joe's, which is where I find some of my go-to brands. You're honestly switching over at the perfect time!
Meat Alternatives
There are many ways to replicate the texture and flavor of meat in your vegan meals, but I recommend opting for the least processed, most natural options first. There's a lot you can do with these, and you might be surprised by how versatile they really are.
Whole Food Options
When possible, start with these options first. They're less processed, often more affordable, and surprisingly effective replacements to meat in many, many recipes.
- Tempeh
- Seitan
- Tofu (extra firm and silken)
- Jackfruit
- Portobello mushrooms
- Beans and lentils
Store-bought Meat Alternatives
You'll also find many different options for plant-based meat alternatives that truly look and taste like the real thing. These add up quickly and can be highly processed, so it's best to use these more sparingly.
- Tofurkey
- Gardein
- Impossible
- Quorn
- Boca burgers
- Morningstar
- Field Roast sausages
- Beyond Meat burgers
- Actual Veggies
It's incredibly important to check the ingredients. You'll be surprised by how many foods contain animal products that you wouldn't expect. Plus, many meat substitutes rely on wheat or gluten for texture. Get in a habit of always reading the labels.
Beans are your new BFF
Get comfortable with them and try lots of different varieties, like black beans, red kidney beans, cannellini beans, chickpeas, etc. They're all slightly different and can be used to make burgers, sauces, or to stand in as meat in curries and stews.
Plus, they're loaded with plant-based and protein to help keep you full all day. The more satisfied you feel by your meals, the easier it will be to stick to your new vegan diet.
You can use either dry or canned beans, but I'll admit that keeping some canned beans around can be a life-saver on those busy nights!
Dairy Replacements
It's easier than ever to swap out cow's milk with dairy-free milk, like almond milk, coconut milk, soy milk, and more. I always have coconut milk on hands for creamy soups and curries.
Coconut cream is the easiest swap for whipped cream and is available in almost every grocery store.
We also like non-dairy yogurt, especially coconut yogurt, for parfaits and yogurt bowls.
Vegan cheese can be great, but there are some caveats. The secret to cooking with vegan cheese is to go light on the cheese. The flavor is a little starchy and the texture is stickier than dairy cheese. So remember that vegan cheese is more about the nuance. It gives familiar foods that cheesy feel but can disappoint if the expectation is too high. Choose a smoked vegan cheese for a tastier flavor.
I often like to use nutritional yeast for that cheesy flavor, and sometimes I'll grate brazil nuts over dishes for a similar texture and flavor without the highly processed vegan cheese substitutes.
To replace ricotta in pasta dishes, I like to mix extra firm tofu and nutritional yeast together. They really work great together in this vegan lasagna!
You can also use raw cashews to make cashew cream, which can be added to dips, sauces, dressings, homemade vegan cream cheese, and more. The price adds up though and many people can't consume tree nuts, so you'll see I often use silken tofu instead of cashews in my creamy sauces.
Cooking Oils
Instead of butter, use vegan butter, coconut oil, olive oil, or avocado oil for all of your cooking, baking, and homemade dressing needs.
Vegan butter is such a simple swap that it's really a no brainer; nobody will ever know that it's vegan!
Plus, it can be used as a 1:1 replacement for butter in baking recipes. Try these brands, if you're not sure where to start:
- Violife
- Trader Joe's
- Country Crock
- Earth Balance
Eggs
You can easily spend a small fortune on vegan egg substitutes, which work but add up very quickly! JUST Egg is a great brand for this, and easy to find in most major grocery stores.
If you're looking for eggs for breakfast, use tofu for a tofu scramble instead of scrambled eggs. It's surprisingly effective (and delicious).
For baking, you can use flaxseed meal or chia seeds to make the easiest egg substitute ever. Chia or flax eggs are effective, inexpensive, and only takes a few moments to pull together.
The liquid leftover from a can of chickpeas, aquafaba, can be whipped the same as egg whites for baking cakes or making meringues, too.
Seasonings & Condiments
If you explore my recipes, you'll often find that I don't use vegetable stock very often. Although this is an easy replacement for beef or chicken stock, it's often overpriced veggie water and comes in wasteful packaging.
Instead, I'll teach you how to build flavor properly, so you can essentially make your own stocks instead of relying on store-bought options.
You'll also want to build up your spice cupboard. Many spices and condiments can offer an umami, "meaty flavor," like:
- Smoked paprika
- Tomato paste
- Tahini
- Vegan Worcestershire sauce
- Soy sauce (or liquid aminos or coconut aminos)
- White and black pepper
- Dried mushrooms
- Turmeric
- Capers
- Dijon mustard
Sweeteners
Instead of using regular white sugar, I recommend using more nutrient-dense and mineral-rich options whenever possible.
Honestly, I use maple syrup for pretty much everything, and you'll be surprised by how well it works in a wide range of recipes. It's a great vegan alternative to honey, although you can certainly dabble around with other vegan sweeteners, like agave or date syrup.
You can also lean on dried fruits, like dates, dried cranberries, and raisins, for extra sweetness in salads and desserts.
If you have a sweet tooth, stock up on non dairy chocolate chips or dark chocolate bars to throw together vegan cookies and treats in a pinch.
Beginner-Friendly Vegan Recipes
Think about what makes a meal feel filling? Sometimes, it's not just that you're eating enough food - there's a texture, flavor, or a feeling of fullness and satisfaction.
This often comes from adding cheese, plenty of fiber, or satiating starches like potatoes, pasta, and whole grains.
When you feel satisfied, you don't feel deprived (or like you're missing out) and are less likely to find yourself raiding the pantry after dinner.
Start by vegan-ifying your favorite recipes. Make pasta dishes, but use plant-based proteins or beans instead of meat. Look for a vegan version of your go-to comfort food. Incorporate some vegan baked goods. They'll make the whole process feel easier and more natural.
Need a little inspiration? Take a scroll through the options below or take a peek at my full Recipe Index for hundreds of satisfying vegan recipes!
Tofu Florentine
Uses tofu instead of eggs and butter for a satisfying vegan breakfast that sticks with you!
Vegan Tahini Coffee Cake
Enjoy a slice with a some non-dairy yogurt and fresh fruit for a simple, satisfying breakfast.
Meaty Vegan Stuffed Shells
This is the closest thing to a traditional meaty pasta dish yet is still 100% plant-based! Perfect for beginners who crave molten cheese and meaty sauces.
Creamy Roasted Tomato Pasta
This recipe uses silken tofu for creaminess, but it tastes rich and creamy like it was made with real cheese.
Vegan Baked Stuffed Shells
This is a vegan version of a classic, nostalgic main dish made with tofu instead of ricotta.
French Lentil Bolognese
Lentils are a great alternative to ground meat in bolognese sauce, perfect for slathering over pasta.
Vegan Enchiladas Verdes
If nothing feels more satisfying than a mouthful of tortilla, sauce, and cheese, these tangy salsa verde enchiladas will quickly become a repeat option for you.
Vegan Pasta e Fagioli
Filling and cozy without the meat! This one always tastes like home and is so comforting.
Vegan Spinach Artichoke Dip
This creamy dip has all the warm, coziness of the original, but uses dairy-free cheese and silken tofu instead. It's perfect with some sliced bread or raw veggies!
Vegan Au Gratin Potatoes
Yes, you can still enjoy creamy, cheesy potatoes while you're eating plant-based! These vegan au gratin potatoes rely on canned coconut milk, vegan butter, vegan cheese, and a little nutritional yeast for that classically cheesy flavor.
Gochujang and Maple Tofu
Tofu is the perfect stand-in for chicken or pork in this dish. The baked tofu is slightly crispy, then tossed in a sweet and spicy sauce that will remind you of your takeout favorites.
Vegan Saag Paneer
If you crave Indian food like I do, you'll be pleased to know that extra firm tofu takes on a similar texture and flavor to paneer cheese. It's one of the easiest vegan swaps and a great way to serve up lots of greens, too.
When you get stuck or overwhelmed, just remember that you're in it for the long haul. Ask yourself how you can simplify what you're doing to make it easier to stick with it. Do your best, get comfortable with the vegan swaps, and come follow along on Instagram. I'll offer a dose of realness and keep your meals extra satisfying and delicious. You've got this, and we're in it together!