Transitioning into a Plant Based Eater

Transitioning into a new eating pattern takes time. Especially one that goes against societal standards. If you missed my blog post "Interested in Veganism?" Check that out! I talk about finding your "why" and different aspects of veganism to be aware of. In talking about plant-based eating it is important to note that I do so from an intersectional vegan and intuitive eating perspective. I do not perpetuate the narrative around weight loss or dieting within the plant-based eating realm. Plant-based eating to me will always be ONE way in which we can reduce our impact and harm on human and non-human animals.

Add Instead of Subtract

Altering your eating pattern takes time.

Adding in foods instead of focusing on removing foods will be less overwhelming and more sustainable in the long run.

Adding in foods will eventually allow you to eventually remove foods, this will also give your microbiome time to adjust adequately.

One Meal at a Time

Start with breakfast.

Take a good look at what you currently are eating and start to add in plant-based alternatives.

For example if you typically eat cow milk and cereal, try out a plant-based m*lk instead.

Once you feel confident with that meal, add in more and explore others.

Allow Yourself to Eat

Plant foods are lower in calories than non-human animal foods.

If you are used to eating and relying on these foods, switching to plant-based foods can make you feel like you are eating a lot more or feel hungrier than normal.

This is normal.

I encourage you to pay attention to your satiety cues and allow yourself to eat.

Listen to Your Body

Switching from a non-human animal based eating pattern to a plant-based eating pattern might feel different in your body, listen and tune in.

Over time your body will adjust.

Tips for including more plant-foods:

Chew your food intently.

Soak your beans to allow for smoother digestion.

Try raw and cooked veggies.

Try out sprouted grains and breads.

Incorporate plant-based proteins you like to eat.

Healthism within Veganism

Plant-based eating is amazing and can be very healthy!

However, it is not a magic pill or a means for weight-loss, anyone promising you this is selling you a diet.

Veganism is NOT a diet.

Plant-based eating is ONE way to reduce your impact on the exploitation of human and non-human animals.

There is plant-based ice cream, cookies, chips, microwave meals, pizza, take-out, etc.

Becoming a plant-based eater doesn't mean you can't enjoy these foods or shouldn't enjoy these foods nor does it exempt anyone from body changes or getting sick.


B12 is a non-negotiable

Some plant-foods will be fortified with B12, you still need to supplement.

Omega 3's

Supplement with EPA + DHA


Food sources: walnuts, chia seeds, flax seeds, hemp hearts, algae


Iodized salt or algae (nori, kombu, wakame)

Feel free to reach out, offer 1-on-1 nutrition counselling.

Click here for lots of plant based recipes!

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Emily Manuel, B.A, RHN, CYT

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