How to Go Vegan

Quick answer: To go vegan, start by swapping the meals you already eat for plant-based versions, add a reliable vitamin B12 source from day one, and learn to spot animal ingredients on labels. Most people find it easiest to go step by step (one meal, then one day, then everything) or to commit to a fixed 30-day trial. A well-planned vegan diet is considered suitable at every life stage by the Academy of Nutrition and Dietetics.

Key facts

• Definition: The Vegan Society defines veganism as a way of living that seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose (Vegan Society).
• B12 is the one non-negotiable: the Vegan Society advises fortified foods providing at least 3 µg a day, or a daily supplement of at least 10 µg, or a weekly supplement of at least 2,000 µg (Vegan Society).
• Vitamin D: in the UK the NHS advises everyone to consider 10 µg a day in autumn and winter, and to check that the vitamin D in a product is not of animal origin (NHS).
• Also plan for: iodine, omega-3 fats, calcium, iron and zinc (see vegan diet and health).
• Professional position: appropriately planned vegan diets are “healthful, nutritionally adequate, and may provide health benefits” (Academy of Nutrition and Dietetics, 2016).
• No single right method: gradual and immediate transitions both work; the best one is the one you can keep.

Choosing an approach

Transitions generally follow one of two patterns:

• Gradual transition. Animal products are removed step by step, for example by first eliminating meat, then fish, then eggs and dairy. Some people start with one fully vegan meal or day per week and build from there. This approach allows time to learn new recipes and shopping habits.
• Immediate transition. Some people switch all at once, often prompted by a documentary, a personal decision or a structured challenge such as veganuary. A fixed trial period, commonly 30 days, can make the change feel manageable.

Neither approach is universally recommended; the most suitable one depends on the individual’s circumstances, cooking experience and household.

Step-by-step guide

1. Learn the reasons. Understanding the ethical, environmental and health arguments, such as those covered in ethical veganism, factory farming and environmental impact of animal agriculture, helps many people stay motivated.
2. Start with familiar meals. Many common dishes are already vegan or easily adapted, such as pasta with tomato sauce, bean chilli, vegetable curry, stir-fries and lentil soup. Browse vegan recipes for ideas such as lentil bolognese or coconut chickpea curry.
3. Find substitutes. Products such as plant based milks, vegan cheese, tofu, tempeh, seitan and meat alternatives can replace familiar foods. egg substitutes and aquafaba are useful in cooking and vegan baking.
4. Plan nutrition. Take a reliable source of vitamin b12 from the start, either fortified foods or a supplement. Also consider vitamin d, iodine, omega 3 fatty acids, calcium, iron, zinc and protein. A registered dietitian can provide individual advice; our directory lists vegan-friendly nutritionists and dietitians.
5. Read labels. Learn to recognise animal-derived ingredients such as whey, casein, gelatin, carmine and shellac (see hidden animal ingredients and the is it vegan? ingredient checker). vegan certifications and labels can make shopping quicker.
6. Plan meals and shopping. Simple meal planning reduces stress and waste. Staples such as beans, lentils, grains, oats, frozen vegetables and seasonal produce keep costs low (see vegan on a budget).
7. Handle social situations. Look up menus in advance, tell hosts about dietary needs and offer to bring a dish. See eating out as a vegan, vegan travel and the vegan restaurant directory.
8. Extend beyond food. Many vegans gradually replace leather, wool and other animal-derived materials as items wear out, and choose cruelty-free cosmetics and household products. Using up existing non-vegan items before replacing them is a common, pragmatic choice (see vegan fashion).

A 4-week starter plan

This is one common way to structure a gradual transition. It is a suggestion, not a rule.

Building a balanced plate

A widely used guide for vegan meals is to include, over the course of the day:

This mirrors the NHS’s advice for vegans: base meals on starchy foods, eat beans, pulses and other proteins regularly, choose fortified dairy alternatives, and include omega-3-rich nuts and seeds such as walnuts every day (NHS). nutritional yeast is often used to add a savoury, cheese-like flavour and some brands are fortified with B12. A sample day of meals is given in meal planning.

Nutrients to plan for

Common challenges

People transitioning commonly report the following difficulties:

• Cravings for particular foods, often cheese. Trying different brands and recipes, or temporarily relying on convenience products, can help.
• Social pressure from family, friends or colleagues. Many people find it helpful to focus on sharing food rather than debating. The itsvegan forums are a place to ask others how they managed.
• Digestive changes from increased fibre, which usually settle as the body adapts. Increasing legumes gradually and cooking them well can reduce discomfort.
• Not eating enough. Whole plant foods are often less energy-dense, so portions may need to be larger, particularly for active people (see vegan athletes).
• Accidental slip-ups. Mistakes are common when learning, and many vegan organisations encourage people not to be discouraged by them.

Special circumstances

People who are pregnant, breastfeeding, raising children, or living with a medical condition should seek professional dietary guidance. See vegan pregnancy and children for more detail.

Frequently asked questions

What is the easiest way to go vegan?

For most people, the easiest way is to change one meal at a time, starting with breakfast, while keeping familiar flavours. A fixed trial, such as a 30-day challenge, also works well because it has a clear end point; many people simply continue afterwards.

What do I need to supplement when I go vegan?

Vitamin B12 is essential for everyone eating a vegan diet. Vitamin D is advised for most people in winter at northern latitudes regardless of diet. Many vegans also consider iodine and an algae-based omega-3 supplement. A doctor or registered dietitian can advise on your own needs.

Should I go vegan gradually or all at once?

Both approaches work. Gradual change gives you time to learn recipes and shopping habits; switching at once can be simpler for people who prefer clear rules. Choose the one that fits your household and cooking confidence.

Is a vegan diet expensive?

It does not have to be. Staples such as beans, lentils, oats, rice, pasta, seasonal vegetables and frozen fruit are among the cheapest foods available. Specialist products are optional. See vegan on a budget.

How do I check whether a food is vegan?

Read the ingredient list and allergen information for milk, eggs, fish and crustaceans, then look for less obvious ingredients such as gelatin, whey, casein, carmine (E120) and shellac (E904). Our is it vegan? guide explains common ingredients and additives one by one.

Sources

• The Vegan Society – Definition of veganism
• The Vegan Society – What every vegan should know about vitamin B12
• NHS – The vegan diet
• NHS – Vitamin D
• Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116(12):1970–1980.

Last reviewed: 31 October 2026. This article is general information, not personal medical or dietary advice.

See also

• Vegetal (plant-based) frente a vegano
• Glosario vegano
• Vino y cerveza veganos
• Día Mundial del Veganismo