12 Tips for New Vegans (from a 12-year vegan)

Happy #Veganuary! As a vegan for 12 years, here are some of my favorite tips for newbies.
0:00 - Intro
0:22 - Transition
2:34 - List vegan foods you already like
3:42 - Don't stress over small amounts
4:52 - Fiber
8:12 - Track nutrition
9:40 - Supplements
10:45 - Calcium
11:36 - Cooking pt.1
12:56 - Cooking pt. 2
15:24 - Gadgets
18:13 - Protein (duh)
19:57 - Influencers
21:05 - Wrap up
22:44 - absolute nonsense
Study of Current and Former Vegetarians and Vegans (2014)
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Nutrient Profiles of Vegetarian and Non Vegetarian Dietary Patterns
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Vegan nutrition
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Calcium primer
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Protein primer
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[@JennRighter]

When my boyfriend first went vegan he gave up everything but oysters and eggs (I understand that isn’t vegan, but he went from eating all the seafood, meats and dairy to only oysters and eggs at first). We should celebrate what a difference that makes even if he had stayed just like that. It was completely different from how he ate prior.

[@wshiwa]

congrats to your bf for committing anything at all that's a fabulous work !!

[@zxyatiywariii8]

I agree, Jenn. Every humane choice helps make a more humane world. I like to compare it to how we can go to a store like Target, and get a bunch of small things, but they add up when we get to checkout. A million almost-vegan people will help more than 1,000 total vegans.

[@lavenderblue4093]

I've read that oysters are essentially vegan. They don't have a nervous system and on an environmental level they filter the ocean. When I was vegan I ate oysters, yummo.

[@aaronarmstrong1642]

Then that’s not when he first went vegan.

[@paula889]

Arguably, oysters are ethically vegan, and if the eggs were sourced from back yard or rescue hens they're also arguably ethically vegan.

[@sierras.4592]

I've been doing a "plant based until dinner" since I can't get my partner on board with 100% vegan and we can't afford two totally different grocery lists. I know it's not the best, but I feel like it's better than nothing.

[@veritystothard1664]

What a great idea! Love that you’ve found a compromise that works for you 😊

[@stephanier1931]

Well done!

[@zxyatiywariii8]

It's definitely better than nothing! Every humane choice helps to make a more humane world. It all adds up. 😊

[@nr5076]

I've done that and I've slowly started to slip thinks in now we're vegan 3 or 4 days a week

[@Nikkibee716]

I have a similar situation! He loves meat so he’s been making the meat and I’ve been making the sides(veggies, potatoes, etc) and having that for dinner. He does like the aldi vegan meatballs so we’re making progress tho!

[@Serioslump]

The Unnatural Vegan community is honestly the most supportive nontoxic vegan community I’ve been in. Look at these comments! The fact that so many of us aren’t afraid to admit we’re not perfect and not be attacked for it is way more than you can say for most online vegan communities. High five guys!!!!

[@maddyb4208]

Oh man... then don't you dare go on her Twitter now

[@Serioslump]

@@maddyb4208 I’m not on Twitter and never will be lmao I care too much about my mental health to go down there 😂

[@AliceSmithVlogs]

🙌🙌🙌 totally agree!

[@KP-us5pq]

I read your comment wrong the first time 😂 but I agree supportive and nontoxic vegans are the best! 👍🏻

[@marlyd]

I stopped eating any animal products at home this year and a lot of that has been thanks to this channel, I used to live off of dairy and eggs and now I don't have any of that in my house anymore.

[@moralebooster8437]

As a "relaxed vegan" I am 90% plant based (100% vegetarian) and if I am put in a rare position where it's too much work to stick to veganism or I just simply want a non vegan treat, I don't beat myself up about it. I enjoy this lifestyle over an all the time "no matter what" vegan lifestyle. Something for others to consider!

[@lunacarolyn]

I do the same thing, and I am so happy with this!

[@dp2404]

Good approach! It's what I do with my kid. She is mostly vegan but I am not going to obsess over small quantities of animal products. She can have a normal social life and not hate being vegan. So hopefully she stays vegan when she grows up

[@Adnilas]

Interesting.

[@FreshAlacrity]

Absolutely - personally I think the puritanical nature of pop-culture veganism drives so many people away that would otherwise consider even just learning how to cook and enjoying vegan meals from time to time and maybe find that works for them. (Plus just switching to vegetarianism makes a huge difference compared to more standard diets and that's easy to forget!)

[@gaburierupeppas933]

are there any humans that, for all intents and purposes in society, etc., like 99% of the time... (as in like literally greater than 99% of the time they are eating or drinking liquids etc.) they eat how a vegan would eat, and make the choices a vegan would make (but ofc based on the following of what I'm going to say they aren't vegan themselves)? but sometimes they go hunt like 1 elk etc. for like a "year's" supply of jerky? or maybe someone that occasionally catches and cooks a fish? I'm curious what that would be like, but am afraid of being called a flexitarian or something..... anyway... back to the point/question.... otherwise literally 100% for all other intents and purposes they act like a vegan would outside of that realm of hunting like once a year or once every two years? honestly I'm really afraid to ask this question but spose I will anyway.

[@mellymaria5744]

'Mum, I'm eighteen! Please stop calling me Tiny Baby!'😂😂

[@themountainsandthesea4121]

I love how you encourage people to start somewhere. I have been an ethical vegan for 15 years now, and a vegetarian for many years before that, and I appreciate any step people take in a more compassionate and healthful direction.

[@mayahall9192]

You do not have to go all or nothing in veganism. Every action has impact!!

[@liizaa.hanson1245]

I mean heck, vegetarians have an impact too! baby steps, right?

[@mayahall9192]

@@liizaa.hanson1245 exactly! Even just one vegan meal a week has an impact. And doing that sustainably for the rest of your life has way more of an impact than going vegan for a week, getting overwhelmed, and then never making an effort again.

[@mayamagination]

Exactly! So many vegans think that if you don't go completely vegan overnight you're not doing enough. Funny how they have so much empathy for animals but none for their fellow man 🙄

[@NatalieWisler]

Congratulations to anyone who is going vegan this year!! So proud of you for making the compassionate choice ♥️✨ sending you so much love!

[@zxyatiywariii8]

❤💚💖🐾🐮🐖🐂🐏🐄🐇

[@davidthescottishvegan]

Good comment Natalie Wisler and there's plenty of resources including KZbinrs to get tips and suggestions from. In the UK we have a project called Vegan Food UK which has a Facebook group and there's also a Facebook group called 100% Vegan products UK which focuses on the non food vegan products and Vegan Supermarket Finds UK another group on Facebook which focuses on vegan products in Supermarkets.

[@NatalieWisler]

@@davidthescottishvegan love that!! The UK has so many great vegan things!!

[@AndreBenjaminswife]

Thank you so much for the love❤️

[@Bruh-rj5vw]

Thanks! Just started to transition!

[@dookyy]

I became vegetarian around 7 years ago, and then found out about veganism on KZbin. I followed the advices from Freelee the banana girl, bonny rebecca, and other famous vegans at the time. God it was awful. Nevertheless, i experimented a lot of different kinds of vegan diets (raw till 4, fully raw, high carb low fat, etc.) and finally found your channel - thank god. Creating balanced meals is my top priority, stop cutting out food groups is making such a difference in my overall wellbeing. So thank you for being such a great role model, i love the common sense you bring to this community!

[@ivanavasileva3698]

Absolutely! I went through the exact same thing (vegetarain 7 years ago, etc.) and was so hyperfocused on HCLF and being perfeclty vegan, I was so anxious and miserable. Unnatural vegan really gave me the perspective I needed.

[@ivanavasileva3698]

@Sheela Narayanan I actually stopped eating 100% vegan long before I found UV, mainly because I was still living with my parents and they insisted I incorporate some animal products back into my diet (and thank god, I believed you didn't need B12, because of some raw vegans, etc.). I am still just vegetarian, but I'm trying out some high protein vegan recipes, plant based milks, etc. I definitely have the same worries as you, so that's why the second time around I'm doing it slowly, with a lot more research. It also doesn't help that in my country we have no "meatless meats", very few affordable plant based milks and I even have difficulty finding tofu in a lot of stores. And personally for me, while I love eating vegetables (and some fruits), they are not exactly satiating, so things like higher protein breads/ nut butters/ lentils are more of the base for my vegan meals. So yeah, I guess everyone has to figure out what works for them. And you certainly don't have to go vegan overnight! Try things out. Good luck!

[@angelemmanuelperezmuniz1474]

When I first tried it I got anemia after a few months. I followed my doctor's advice and got back on track and on avegan diet all the time. Having good support is super helpful. I'm glad you found your way and hope it gets even better.

[@catherinecase1142]

This is definitely one of my favorite videos you've ever made. It's like all the non-obvious vegan tips I've learned from you over the years gathered into one place!

[@96lovesmusic]

agree! So helpful even for those who are already vegan :)

[@aliciaj3406]

I start watching your videos when I started cutting out meat. I was a pescatarian for a year, then vegetarian for a few months, and then vegan. Going on 2 years as a vegan now! I tried joining vegan communities, but always felt alienated because I hadn't completely cut out animal products. Your KZbin channel got me through to the other side.

[@joshuahotchkiss6379]

I’ve slowly transitioned more plant based in a non plant based family because of your videos!

[@AimeeColeman]

Nice one 😊👍

[@zxyatiywariii8]

Awesome! Every humane choice you make, is helping!

[@arvisprikulis899]

Actually same. I’ve begun to use plant based milk and I’m the only one in my family that does it. I also try to make more foods that don’t rely on meat as the protein, because my father is a hunter and my family eats a lot of meat

[@michelerosequreshey8345]

💗

[@bartsimpson8010]

@MdoubleHB what led you to the conclusion that viruses don’t exist 😐

[@marzettik]

I have a blender and food processor by ninja. It’s a combo pack I have gotten twice from Canadian Tire. My suggestions; 1. Don’t be afraid to make a meal out of vegan snacks. 2. Don’t be afraid to rely on vegan all in ones like smoothie powders or bars. 3. Have a list of fast food/restaurants in your area that do vegan foods. 4. Take it one meal at a time. Like with transitioning with a start like meatless Monday’s or like having vegan breakfast everyday.

[@aspreedacore]

srry not built that way, I go all in or not at all.

[@marzettik]

@@aspreedacore well that’s great for but not everyone is built that way. And why bother commenting on this comment like this?

[@aspreedacore]

@@marzettik cause its covid and wanted to share my opinion lol, on a serious note is there wrong with having too much vitamin A or anything else in this diet? she touched on having too much fiber many times.

[@marzettik]

@@aspreedacore That’s great and all but you could have made your own separate comment but instead you decided to reply to mine. And the only reason she touched on fibre being “too much”, is because a lot people don’t eat that much to begin with and it can be very stressful.

[@AimeeColeman]

I don't know if it's a tip or like a whole video, but my tip would be to not worry about the extra restrictions some vegans think is necessary. So just to shortlist some, not everything you eat has to be: -Whole food/minimally processed -Organic/non-GMO/pesticide free/locally grown -Preservative/additive/flavouring/colouring free -Soy/gluten/caffeine/salt/sugar/grain free -HCLF/LCHF/raw/rt4/80.10.10 I know that's kind of tip 12, but I've found its other vegans as well as influencers who tend to push these things, or just assume everyone else knows they should follow these. FB vegan groups seem to be pretty bad for this. And it's hard to know what's woo and what's not sometimes if you haven't seen this a hundred times before. And (say it with me) Mock meats are NOT transition foods. They are tasty and for everyone 😅 (unless you're allergic in which case fair enough)

[@catherinecase1142]

I had to leave my FB vegan group, because it was just too toxic. I liked hearing about vegan stuff in my area, but I just couldn't stand watching people get attacked every time they post something with corn syrup. Or god forbid, fast food!

[@zxyatiywariii8]

@@catherinecase1142 Same, when I first went vegan. It became a creepy purity spiral where people were basically -*looking*_ for things to attack each other for. Now I only spend time with nice vegans, and positive videos like UV's. Negative people are like energy-vampires, and I don't let them deplete my energy anymore.

[@appeal2nature]

@@zxyatiywariii8 I know! Like 90% of the vegans I know are worse than puritans. I can't take their sanctimonious attitudes any more!

[@AndreBenjaminswife]

I absolutely love you for this. Thank you❤️

[@AimeeColeman]

@@catherinecase1142 I don't want this to sound like an ad, but I had exactly the same experiences with FB groups and had to leave after seeing near to 10 arguments a week about palm oil that half of the time ended in one party or another accusing the other of murder. Horrible stuff, and so not the caring, loving environment you'd expect from a group of people where the common factor is giving up personal pleasure and convenience for the sake of others. But I did find a good one called Non-judgy vegans and it was the group I'd hoped for. The mods were good at quelling arguments and the whole thing had less of an angry uprising vibe and more of a chill community vibe. I also liked the "berate my ugly vegan food" and "roast my ugly vegan food" groups, which are 90% really fun, 10% someone making things too personal or not knowing how to take a joke. Maybe you could set up your own non-judgy vegans group for your local area and have just a few positive people so that when you know nice vegans in your life there's somewhere you can send them to stay in contact? I'd just like to see more of those groups around :)

[@ashleywilliams3648]

My number one tip is to have realistic expectations. A lot of vegan recipes love to claim it "tastes just like the real thing!" And... no probably not. It's probably very delicious, but going in with false expectations of what something will taste like can put you off of a recipe you would otherwise like.

[@rfldss89]

Ive never been a meat fanatic, but i admit im still having a hard time seeing myself ever completely transitioning off meat products. In the meantime, im cutting down on my meat consumption per meal, and eating more greens, fruits and legumes for fiber so i still feel full at the end of every meal.

[@HelloKittysFriend418]

Especially to those located in the US, i highly recommend scoping out your local thrift stores for a food processor if you're looking to buy one on a budget.

[@julia.carino]

Yes tot racking calories. I made teriyaki tofu and broccoli today and I was so full... and then I logged it and it was ONLY 250 calories. If I hadn’t tracked it, I would have gotten hungry an hour later and been confused because I just “ate” but because I knew what I ate I could be more kind to myself and get a snack anyway:)

[@roeliethegoat]

After watching your videos for years I decided to minimize my animal products. Im not completely vegan (please dont bash me) but meat is gone, and so are most dairy products. I just started with things that are easy to 'weed out'. The vegan kinds of milk, yogurts and mayonnaise are perfectly tasty and there are so many different options, it's no pain to give them up. I'm quite content with this diet and I dont see it changing soon.

[@hmm-ue2wz]

Im really proud of you, not everyone can go so far as you did! Just keep the good work, not every Vegan is perfect (some still eat honey or use leather)

[@martarebelo6119]

I've being doing that for 6 years. Doing something that you can actually stick to is better than trying to be perfect and giving up.

[@henryford2950]

Good for you.

[@mollyoirsghois]

been vegan 3 years and i spent nearly a year transitioning, def the easiest way to do it. my tips would be to look up take out/restaurants near you that have vegan options for eating out. keep a snack on you at the start as you get used to portion sizes and eating enough calories. don't worry if you make a mistake!! its ok if you buy something and didnt realise it had milk in it, we've all done it

[@queuing_jupiter535]

As a vegetarian I’m tempted to go vegan and these tips help I’m still scared even tho I know it’ll be easier for me than a meat eater...

[@lindabhri2681]

It took me around a year and a half to go vegan, then I stopped and became vegetarian again because I was overwhelmed and uninformed, now I’m slowly going to full veganism again so all I want to say is take your time, do research because else you might feel the consequences and good luck!!!!

[@lillianmarie9469]

Yeah, it’s tough with the eggs and cheese, which is why I really appreciate that Unnatural Vegan included the tip about making your favs list. Have you tried out some substitute recipes for the some of the dairy-heavy meals? Tofu scrambled “eggs” can be amazingly delicious when cooked well. Oh and with Chao cheese and hot sauce on top. 🤤 Whatever pace or way you decide to transition, kudos for being conscious and doing so much good by limiting animal products 🥰

[@reaganbowen9494]

I’ve been a vegetarian since I was little and now that I’m in college I’m working on going vegan too- good luck and I’m sure we can do it, no matter how slowly!

[@ixmay1023]

I was in your position a year ago, lmk if you need any tips!

[@christie8273]

I feel that. Milk, butter, and honey tend to be the easiest to replace first. And eggs at least in baked goods. Try starting there! Or, start with buying vegan whole foods and worry a little less about convenience foods and restaurant meals.

[@muaowa]

It' been a year since my birthday last November that I went vegan. Your content's been helpful, so thanks!

[@Nikkibee716]

The thing that shocked me the most when I started checking for animal products was bagels! My favorite bagels at the time had fish oil in it for some reason! I was shocked.

[@JanieHacker]

I agree that a slow transition into a vegan diet is key. I transitioned by being pescatarian for a few months, then vegetarian for about 6 months, then vegan. Due to that transition, i’ve been fully vegan for 4 years.

[@sOliviaK]

For blenders, food processors, & other kitchen gadgets that cost a bit much - *If possible*, could ask for these things as birthday gifts, on holidays, anniversaries, on gift registries, etc. Or gift cards to places that sell them.

[@duckygoesquackquack848]

I’ve been vegetarian for 1 1/2 years, I cut out eggs about 6 months ago and now I’m going vegan for January! I’m hoping my parents will let me go vegan permanently!

[@natalischko]

I've started transitioning last spring, very slow removing animal products. Meat was surprisingly easy to give up, and I also started switching things that I can buy vegan without losing any taste (like bread, there are plenty of breads without milk that taste just as good). But I always was kinda scared of mockmeats, because I'm a picky eater and I dislike a lot of things (like milk hehe). But all the mockmeats (and vegan substitutes in general) I've tried so far have been just amazing! The only 2 things that keep me from complete transitioning are chocolate (all the vegan options I've tried taste cheap or bitter, and I also really love Kinder chocolate) and sushi. But I think with sushi, I just really like the rice and nori in it, not the fish itself, so I might try buying some with just the vegetables and mushrooms..

[@nataliaa.1094]

Try "vego"-chocolate or "Lindt" - they have a bunch of tasty vegan chocolates.

[@IzlyeSellos]

I make vegan sushi bowls (sushi rice, nori, carrots, cucumber, vegan mayo with siracha).

[@hannahmitchell87]

Nice work on transitioning! Not sure where you are but the best vegan milk chocolate I've found here in the UK is Galaxy. Soo good!

[@weronikajaworska2296]

I like having kimbap instead of sushi, since it is easier to veganise! I make rolls with carrot, cucumber, fried tofu, spinach or with vegan tuna-mayo made with chickpeas, sooooo good!

[@hannahmitchell87]

@Sheela Narayanan I've never seen a vegan Mounds/Bounty, sadly. There are recipes if you want to try making your own though! 🖤

[@kellyyardy2128]

I do love your videos! How refreshing to be accepted and encouraged right where you are! A vegan KZbin channel not requiring perfection or standing in judgment

[@logiebear]

Thanks for being so empathetic and non-judgemental!

[@illuminatiCorgi]

The slow transition is KEY, and I didn't realize it until 4 or 5 failed attempts at going Vegetarian because I thought I could just, 'will power' the shit out of it. That just lead to super cravings and an eventual collapse, and I actually gave in. I later stopped eating chicken, then pork etc and started getting a full week of food in the kitchen so it was there and take out wouldn't be an option, and now it's been nearly 3 months of veggie life!

[@alisa.maks26]

omg your name!!

[@cherrybloomzz]

this obviously isn’t gonna work for everyone but i first went vegetarian cold turkey which was helpful to me because the label made it official in my mind which helped me actually stay on it and also it gave me time to get used to being plant based and slowly cut back on dairy and eggs when i felt comfortable

[@Kitty4u]

I've been vegetarian for 6 years and I've only just started to switch my milk to plant based and I use plantbased "butter" now. (:

[@edgaranalhoe7678]

Same! Vegetarian for 6 years, started switching my milk in coffee for almond or oat like 2 months ago. Also-mayo made from aquafaba is superior to regular mayo imp

[@meganb.higgins973]

Omnivore here! Please don't hate on me lol. I was meal planning over the weekend, and planned a big plant based meal for later in the week. I even convinced my boyfriend it doesn't need chicken haha. My point is, some plant based stuff is super yummy and fun to cook even for non vegans. Also totally pro supplements! Take those vitamins yo! Take care everyone!

[@siobhan9197]

I was vegetarian for two years (since 2018, towards the end of senior year) and decided I'd go vegan at the beginning of this year. I think it's going well (for the most part). Also I've been buying vegan alternatives to foods I love (like vegan chicken nuggets). But I haven't missed much non vegan foods (mainly because I was eating mostly plant based foods to begin with and I was a picky eater when it came to animal products). The main reason I decided to become vegetarian was because I started watching your videos in summer 2017 and you inspired me to go vegetarian for the animals (I probably mentioned this in a comment in another video of yours).

[@makeitrayne4511]

I've replaced most of the meat in my life with chickpeas. I'm probably 90% chickpea at this point

[@yourlocalgfriendstan7012]

love it! chickpeas are the superior legume

[@therabbithat]

i wish i liked chickpeas. Don't get me wrong, I eat loads of them, i just don't like them.

[@wa6184]

@@therabbithat I totally get that with tofu. I eat it occasionally in a stir fry or sth but have to cut it as small as possible to get the most marinade and least tofu 😄 Im sure you can find a bean/legume you like better and then don't have to have chickpeas much 😉

[@afirewasinmyhead]

omg this is me 😅 (not a day goes by that I don't eat chickpeas or red lentils)

[@annikala]

I’m moving to plant-based right now (and hopefully vegan in the future). I really want to be vegan but I know if I do it quickly I’ll burn out because I tend to do that. This is super helpful!! Thank you!

[@unninspiriert]

My tip: Use Nut cream! 2 Parts nut butter, 3 parts water, you got yourself a cream replacement that's way tastier than the store bought stuff.

[@ACCastell-737]

I'm vegetarian and want to eat plant based, but I can't have any milk other than skim. I can't have almond or oar or anything. It makes me really sick. I'm basically vegan + milk in coffee😅

[@powderandpaint14]

That's great, if you can keep that up then you're making a lot of difference!

[@powderandpaint14]

@Sheela Narayanan I would say just try some vegan icecreams until you find some you like. Oatly is probably really nice for milkshakes, they do ice-cream now too I think.

[@HelloKittysFriend418]

@Sheela Narayanan Definitely make milkshakes with vegan ice creams!!

[@spingirl8240]

I eat vegan meals and snacks, but I just don't want to go full time vegan; the thing that would stay would be my tablespoon of heavy cream in my coffee. I'm allergic to soy, and ALL the other plant based creamers were YUCKY. The Nut Pods creamer was OK, but while it would do once in a while, nothing tops heavy cream!

[@spingirl8240]

@Sheela Narayanan Actually, the Silk Oat creamer isn't that bad!

[@yleetv]

Wish I saw this when I first started. Another vote for slow transition. I started in 2011 just cutting out all meat except seafood and eventually phased that out too. Go at your own pace people! And watch this channel.

[@hannahmills6764]

Vegan for 5 years now and still loved this video! Honestly, this channel has been one of the most helpful things for me.

[@alisa.maks26]

It's thanks to you and other vegan youtubers who are posting videos like this - full of compassion, not radical, and just non-dickish lol - that it's much easier for people to at least cut down on animal products. i didn't think i'd even be able to cut down because of a disordered eating past, but information like what you put out really helps you ease in and makes it enjoyable :)

[@beebeeisland]

I Denmark there is really a good vegan challenge called Veganerudfordringen. They have recipes, a list to show you where to buy which vegan products, a nutritionist if you have questions about nutrition, a mentor if you need extra help and they do a challenge everyday. A challenge could be “find a non dairy milk you like” or “try making a vegan pizza” etc. I know that a lot of other European countries have been inspired by the Danish one so there may be a vegan challenge in your country.

[@steviegallagher1801]

ive been putting some of this into practice for a while, which ends up with me doing weird shit like making a roux with vegan butter and flour, adding cashew milk to make a bechamel, and then adding dairy cheese to make a sauce

[@b2h316]

I would say learn love/make stew-style dishes. Indian food, chili, etc. Its easy to get the right nutrition in them and they're delicious

[@kooby122]

i agree. the "throw everything in the pressure cooker/pot and forget about it" mentality has helped many a tired parent.

[@theloveleebaker]

You can also make nettle infusions for a shit ton of calcium. It is also full of iron, vit c and magnesium.

[@hayleysilbert4259]

when I was in high school and wanted to go vegan I made an agreement with my mom that I could eat breakfast, lunch, and snacks vegan but dinner had to be whatever she made unless it could easily be made vegan (ex: no cheese on my pizza or swapping the beef patty for a veggie one if we were eating burgers). I made breakfast and lunch for myself during high school so I usually just made smoothies or oats in the morning and packed rice bowls with veggies for lunch or baked potatoes were a good option too. Unfortunately in high school when I first went vegan I was HCLF so lunches were def carb heavy with little protein but otherwise healthy. I ate mainly Whole Foods and loved packing dates in my backpack as a quick snack to have between classes. Fortuenalty no longer HCLF and eat over 120 g of protein a day along with an adequate amount of fat. Im 21, exercise regularly, have a healthy cycle, weight, and feel really good on a vegan diet!

[@smathew88]

In terms of nutrition, I think people should look into a multivitamin that has b12, d, iron, zinc, iodine, etc, for peace of mind. Recommending individual vitamins might be overwhelming and cost prohibitive. DHA is also something I hesitate to recommend since it is not an essential nutrient and it is relatively expensive.

[@darishennen898]

Good information. Also, hair is on point and skin is always perfect. Is it the lighting, your diet, skincare or genetics?

[@HelloKittysFriend418]

@@Joseph-eq5od she actually said in a video not too long ago that she's not the best with sunscreen, which she knows is not good, but she does moisturize and she rarely gets sun so I think that explains a lot!

[@morganeveritt]

I've been a subscriber for years, and while I greatly appreciate the substance of your content, this kind of shit is what makes me just love your channel. Everything past 21:42 just made my afternoon. 😆

[@Shane-zl9ry]

Yeah I tell people to write down all their new favorite foods. It's easy to forget.

[@colleenchrisco6702]

I have been “mostly plant based” for four years. A typical week for me includes a couple of eggs and 1 serving of cottage cheese - something like that. I eat LOADS of seitan, veggie burgers, tempeh, and tofu. At least once per day, but often twice. For the most part, they are pretty close to whole foods and they are essential to getting to 80 grams of protein per day. I have TRIED to get there with 2,200 calories and all whole foods; it feels impossible. These high protein plant based foods are essential. Let’s kill the stigma!

[@martinab7050]

Thank you so much for these tips! I love how you keep it real and easy and straightforward-there is alot of vegan bs around so thanks for the warnings (unearthly claims) that I think younger people are susceptible to. We need more like you! I am not fully vegan right now but on my journey, so I love the encouragement! A thing I learned which makes a meal a bit richer is making vegan savory pancakes e.g. with blended carrots or with chickpeas. They keep really well in the fridge. i also love chunky vegetable soup and just adding a can of beans for protein-so so easy! Thanks again🙏🏻

[@sarahdee374]

I was vegetarian for 40 years, then vegan for the past 4. I knew cheese would be my biggest challenge. So before I made the switch I did research on the best rated vegan cheeses and which were available to me locally and how to make some of my own etc. FOR ME, I wanted to just do it. I tend to experience the "slippery slope" effect in my life. If I allow myself one "cheat" I would likely tend to do even more. But again, just me. I ate more Daiya, Follow Your Heart etc cheeses in the beginning. I kind of lost the taste. I usually keep some of my homemade (from KZbinrs) cheese sauce on hand and love it! Tending to more WFPB now. BUT I will not become constricted and stressed. So I do some snacky, prepared and junky food occasionally, and that's my business! (per Tabitha Brown). I do avoid a lot of oil based foods, but I do eat some like vegan butter. My approach is eat what I enjoy for BOTH it's health and yummy elements.

[@IzlyeSellos]

Im moving in with someone who owns a blender and I am so excited. I can finally have smoothies!

[@SummerFilmsit]

Great tips! If possible, I would get a full panel of bloodwork done periodically. Not everyone has that access but if you do, it’s a great problem solver and has been really helpful for me! :)

[@N23214dds]

SwazeWaze, you brainwashed me. I’ve been watching you since 2014, not because i wanted to go vegan, just because you’re charismatic and entertaining. And it just hit me how much less meat I’ve been eating recently. I’ve never tracked my intake the past few years, but this January i just wanted to track my calories.. and holy shit i think i only ate meat once out of 13 days. And it was leftover meat. Not something I would’ve bought. And the rest are vegan. I also replaced my supplements with vegan ones a while ago. Whey to pea protein, and Deva multi I don’t see myself going vegan tho.. I’m just really happy about how less animal products I’m consuming. Lentils are my new god.

[@therabbithat]

If you are vegan enough to need to supplement b12 then you are vegan enough for me

[@lone6718]

I discovered I had become super sensitive to dairy about a year ago. The key was finding a dairy alternative that was good enough. Being that I am so close to having given up dairy it’s easy to become jaded and give up on transitioning away from dairy products if you expect the alternatives to be just as sufficient as dairy. You need to know that no alternative will taste like dairy,no matter how many vegans tell you almond milk is the same or better, people are often thinking of the flavor and satiating nature of dairy. I found a dairy company I liked that made an oat milk that is the closest you will get to a milk alternative that is thick and creamy like milk. Chobani extra creamy oat milk, and their plain oat milk is good too. It’s not sweet, it’s truly the closest I have come across. And I never really liked milk to drink really, but I like the oat milk a lot, so I drink it. Finding a couple cheese alternatives is cool, but I don’t use them often, I used to eat apples and cheese, I just switched the cheese out for peanut butter or dates. I use nutritional yeast like Parmesan cheese. And Daiya “cheese” cake is pretty close to a plain cheese cake but it’s coconut based, texture wise it can be a little “gritty”, but the flavor is good. Butters are the easiest to find, especially since country crock is plant based. Because of my family medical history meat and veg is the better diet, while carbs are hugely problematic, but I am working with my doctor... edit: when I talk about carbs I am talking bread, pasta, etc....so I stick to a whole plant system and try to limit my complex carb ingredient. So for pasta night I will choose butternut squash noodles over reg noodles, or even some polenta loaded with mushrooms, onions, zucchini and asparagus. I might have meat protein once a day and I have tofu cooked and chilled in my fridge to grab a couple pieces when I need a snack/hint of instant protein for salads or if I have the munchies.

[@NatalieWisler]

& I promise you’ll find new foods that you’ll LOVE! 🌱✨

[@96lovesmusic]

Just wanted to say that your hair looks really great :) Also love the background!

[@tcatm100]

Ninja 3 in 1 kitchen system (food processor, blender, 2x smoothie cups, dough blade and shredder blades) is just fantastic. Has everything you want in one package and therefore cheaper and less bulky than buying everything separate. this post is NOT sponsored!

[@DemyrNox]

I asked for "Isa does it" for Christmas because of you and I'm glad I did so far

[@emmagrace40]

I was doing 90% vegan and on the weekends with my son I might have an egg or something but I stuck my finger in the blender and couldn't do the dishes for a week. Tomorrow is my last day before I get the stitches out and I can't wait. This last week I've had fish, chicken and lamb, foods that are still ok according to the bible even though not as ethical these days. It has really made me realise and appreciate clean foods. You can tell the difference in your sleep patterns and moods.

[@littlenoodle4346]

i can't fully switch to a vegan diet due to health reasons, but i like your videos and this one is great. thanks for the inspiration overall.

[@therabbithat]

@FlapJack NI health stuff can be very personal, especially when it comes to food because it's often gastro intestinal stuff, just believe them and know if they want advice they'll ask. Have a nice day!

[@rach_laze]

@FlapJack NI I also can't go vegan due to health reasons and don't mind sharing. I have allergies which overlap with a lot of alternatives that vegans use for things, I'm allergic to: wheat, pea protein, soy, tomato, cinnamon, black pepper, banana, kiwi fruit and deal with a lot of cross reactions to things I'm technically not allergic to but have similar protein strands. As well as allergies I also have coeliac disease and am on low fodmap due to the damage to my gut. On top of that we can't even have tree nuts in the house due to a family member being anaphylactic. The above combination rules out a good 75% of fruits and vegetables as well as many vegan alternatives to regular foods, I essentially live on variations of potato, rice and meat with very little variety and am already malnourished, limiting my diet further by removing animal products would cripple me entirely not only nutritionally but socially, most places can whip up an unseasoned chicken breast and a baked potato with butter or some plain boiled rice, removing those options leaves me with nowhere to go out to eat on special occasions and having to sit there and stare longingly at other people's meals while sipping on my sugar free lemonade at social events, which already happens at more places than youd think as it is (pizza hut, most Italian places, every fast food place, cafe/tearooms the list goes on).

[@ianafloat9250]

As an overnight omni to vegan person, I know I should not feel superior to gradual transition types...and I don't! 😀

[@elinapollwn]

"22:44 - absolute nonsense" I'm always here for it! :p

[@wadewinstonwilson3584]

I think an airfryer is also great if you don't know lots about cooking, you can put almost anything in there and the clean up is easy

[@Juliyakay]

In February it will be 5 years since I went vegan. Watched Earthlings and went vegan that night cold turkey.

[@AVAILABLEUSERNAMEDAMN]

2 seconds in and I have to tell you that your hair is SO pretty!!

[@nataliaa.1094]

I was vegetarian a long time before I even heard about veganism. I went back and forth vegetarian-vegan a couple of times untill I figured everything out. That was 14-19 years ago and being vegan was a lot more difficult then.

[@Equinox1.5]

Very useful tips. Excellent. Thank you!

[@weronikajaworska2296]

I've been vegetarian for over 10 years now and when at the age of 12 I decided to be vegetarian it was really simple to stop eating meat because I never liked it anyway. But trying to give up dairy now is a real challenge for me. I never really drank milk and loved soy and oat milk for years, so it was fine to never buy milk again. I love vanilla soy yoghurt, tofu is genuinely my favourite thing in whole world, I like all the vegetables and I am crazy about beans. The only thing holding me back with a full transition is fucking cheese and my favourite mayo. Can anyone recommend any recipe for a nice, not too sharp tasting vegan mayo? I find if you like cooking (like I do) it is actually quite fun to veganise fav foods I recently made vegan cauliflowe cheese and it was really good! It really helps to look up recipes and try them out, I find new favourite foods and don't miss making lasagne or other cheesy stuff I loved. The hardest part is to stop hating myself when I do eat some cheese :(

[@m0tm0t2]

Hey I think u need to revisit ur video about ThatVeganTeacher.... from memory of ur video about her u seemed quite empathetic with her (and from the clips in your video I agree) but more stuff has resurfaced about her being creepy and harassing children, being manipulative and bullying others who don’t agree with her. Check out iNabbers video on her / her reaction video to iNabber for context x

[@alyssao146]

Tip: if you have a favorites meal, make it exactly the same (spices and such) but replace the animal products. Some of the only vegan jambalaya/enchiladas recipes (cultural food basically) are make by Western white women. Don’t give up previous spice mixes/sauces for your culture or from other cuisines you have learned. As a Mexican-American, chiles and spices are the best part. For sauces just replace chicken stock with veggie stock. Also in Mexico, most places make potato enchiladas not chicken, because it’s cheaper. For protein just make refried beans on the side.

[@alyssao146]

@Sheela Narayanan I recommend oat milk because to me the texture is closest to cows milk. But most types of milks have brands that thicken it. I can’t speak to taste since I’ve added oats to my smoothies since using cows milk so I can’t really tell.

[@sarabeth641]

Great Value has these new frozen burger patties that are called chipotle black bean veggie burgers. It's 2.98 for 4 patties (at least at my local Walmart) and they're delicious. And I personally don't care nor do I think you would, but it's a pretty small list of ingredients. It's super exciting!

[@anne-marie2159]

Snap! I'm also a 12 year vegan. Crazy how supermarket and restaurant options have changed in that time!! I eat waaay fewer lentils and waaay more fake meat now than when I first went vegan. (I'm in the UK)

[@cassiec9965]

That talk at the end about toddler and tiny baby hit me right in the feels 😭💙💙

[@TheWildForestWitchery]

This video is so helpful right now for me. Just wanted to share a thank you. I am going into a more whole food diet and all of this is so helpful. I have watched you through the years and I appreciate your science nutrition.

[@edmontonveganoutreach1003]

The only problem with transition in my mind is people won’t ever go vegan. It will take them forever to give up those products. If you are convinced why you should be vegan, you will figure out the how. And it is super simple with Instagram to figure out how to prep vegan meals. My wife and I gave up animal products the night we watched Earthlings.

[@themountainsandthesea4121]

This.

[@ClickToPreview]

Potatoes, corn, beans, peas, greens, walnuts, and tropical fruit (papaya, mango, pineapple) works great for me. Ticks all the boxes but vitamin D (sunshine) and B12.

[@jjheartscows]

Also great video for vegan beginners. I loved the mention of the fiber intake. So many other vegans fail to mention that to ppl starting off. Then they wonder how there ends up being so many ex-vegans, due to all the fiber discomfort at the beginning. 👍👍

[@derekwheeler4299]

I love how polite you are about talking about a slow transition. I've tried going vegan before but when I get too into label reading I run out of food real quick and go hungry or end up eating a bowl of rice. I think with your advice I can try and cut out some if the big stuff first and transition a little slower and not worry about trace animal products.

[@summerbandicoot4761]

Have you ever mentioned which vitamins you take? I’m very interested!

[@FreshAlacrity]

Not vegan myself and honestly this video addressed a lot of the reasons I'm not and I love that. Definitely gonna send folks considering veganism this video - I feel like it covers a lot of the really important things and adds a bunch of functional, useful shit on top that would make it more manageable to get started and give folks some realistic expectations (like learning how to cook and taking supplements) to set them up for success. Thank you so much for making this video!

[@quinnwolf817]

First time I tried to go vegan I bought a bunch of ingredients to cook with but totally failed because I didn't have time to cook and learn how to cook vegan. This time I bought a bunch of sweet earth frozen meals and meat substituted and its going really well. Its hard enough removing food groups from your diet but don't suddenly requiring yourself to be a meal prepping master chief. I am working and doing school full time so I am picking my battles.

[@kelsie7109]

If you're looking for vegan advice on youtube THIS IS THE PERSON TO TRUST, I've been vegan for almost 5 years and this chick keeps it real, science based, practical, and sustainable!

[@baharmonyy]

I really appreciate your videos and the time you put into them

[@PurpleMonkey123]

I second the tip to transition slowly. Almost 5 years ago I made the conscious decision to go plantbased for environmental and health reasons. After a few weeks I started eating some milk and eggs again. Most of the vegetarian things are in take away meals and snacks for me. All this time I continued cooking plantbased 99% of the time. In the last year and a half i really started cutting back on take away and unhealthy snacking and with it on my remaining consumption of animal products. There are a few things I use that contain a very small amount of animal product which I'm looking to replace but I don't feel bad using them. All and all I think not stressing about eating vegetarian on occasion has really helped me get this far.

[@GoodMorningButch]

This is such solid advice. I'm definitely going to put a lot of those in practice.

[@JenGoli]

Ninja does a combined food processor / blender thing, it also comes with an attachment for soup. It wasn't as pricey but high power, good quality and very reliable. We had ours for about four and a bit years now and we ordered one replacement blade for the blender attachment so far (another good thing that they do replacements for different parts so that you don't have to replace the entire machine).

[@JuliasHairJourney]

The Oster blender is probably considered on the lower end, but I have been making smoothies and even hummus for years with one. It takes a bit more work, but cheaper than some of the higher-end ones.

[@misskiwi5460]

I actually struggle with snacks 😅 To whoever reads this i was wondering if you could share some ideas: -any yummy spread/toppings for toast? (not avocado, they are always moldy where i live so i never buy them) -for ryebread? (it is salty and has a stronger flavour so sweet things does not go well with it, it needs to be savory and not too mild in flavour or too dry) -and maybe a comforting food like grilled chese? (nothing with vegan cheese just something very easy to make and 'comforty') Also what are you favorite recipes with beans or lentils? (i dont love them because they can be a bit dry but i kinda like that they taste like flour. Yes based on my other requests you probably figured out that i am a bread lover. But i am already bad at eating enough protein so i really want the opportunity to eat more beans/lentils) Also i now almost always have my tea with soy milk 😌 ('barista' oatmilk is better for Coffee though. Also today we ran out of plantmilk and i discorvered that my instant Coffee looked grey and weird with whole milk 😬 it also was not as good. Its the same if we run out of soy milk, now i enjoy the sort of aftertaste it has in my earl grey and it is odd with milk because it has no aftertaste 🧐) Fyi if anybody dislikes tofu because of the texture i will strongly reccomend tvp, the flavour is milder and the consistency reminds me of a slightly softer version of the inside of a chicken nugget. (i ussually soak them i boiling water but i add some low sodium soy sauce). Funny story my dad put them on his yougurt because he thought it was cerial - he did not like it 🤣🤣🤣 If you are wondering i am trying too eat more plantbased/vegan :)

[@kooby122]

for the bread mix together some softened vegan butter with some brown sugar, white sugar, cinnamon, and a pinch of salt. spread it generously on a slice of bread. (you can do both sides, but you will need to mix together more of the cinnamon butter) toast the bread on a stove on medium heat, putting the butter side down first. once the bottom browns, flip and toast on the other side. Let it cool and the sugar side will get all crackly i'm vegetarian so i haven't tried this vegan butter, but i'm sure it will work. for the lentils/beans i like to cook canned black beans with some adobo, cumin, salt, pepper, paprika, sauteed onions, and garlic. i throw canned chickpeas in pretty much any grain i make. you can make dal (indian lentils). my dad makes it at least once a week because i'm indian. you can chuck any leftover veggies into it. i also recommend khichdi, Indian rice and lentils. my dad throws it together if he doesn't feel like making a real dinner. khichdi can be made in a pressure cooker or a slow cooker. i don't have any recipes, I'm sure you'll find some great recipes if you do a google search.

[@MeganOlivier]

The Chloe Coscarelli cookbooks are all amazing!! There’s a dessert one and then three mainly savoury ones. I’ve never been disappointed by the recipes. Also, if you want to try tofu, get some Chinese cookbooks/look up some recipes online. There’s also a vegan Chinese cook book by Donna Klein with loads of lovely tofu dishes - it’s like having a takeaway!

[@luckylombre]

tvp is a god send if you like meat sauce, sloppy joes, chili, etc. My family literally can barely tell the difference between tvp and ground beef (if you season it right)

[@kooby122]

i just discovered it (the flaky really small kind) at a local Indian grocery. How do you use it?

[@Lydia-th5jh]

I know I eat a varied diet and according to my fitness pal I very often hit all my goals (even calcium), but I still take a lot of supplements just so I don't have to worry about anything at all. Magnesium, a multivitamin, flax seed oil for omega 3s, B12 of course, and vitamin D3 because I live in Canada and it's too cold and dreary to be outside right now.

[@RestingBitchface7]

At this very moment I’m watching my chickens forage a field, and even though it’s the middle of winter, I’ve seen five out of a hundred hens drop eggs and leave them in the past hour. I’m still trying to figure out where the alleged “cruelty” lies. *I have to sit out here as much as possible because it’s coyote breeding season, and they’ve been extra active.

[@kooby122]

most eggs you buy in stores are factory farmed. the chickens never come to see the outdoors and don't have space to even flap their wings. i'm happy that you are raising happy chickens and enjoying their eggs. many vegans will eat eggs from chickens they raised themselves.

[@irisdebruin8468]

I saw a video you did a while back but I am new fan of your channel. Hi from Eugene Oregon.

[@katfoster845]

A really, really easy recipe for new vegans. Risotto, made in a slow cooker. You add half a cup of rice and half a cup of lentils, 2 cups of vegetable stock, some veggie chicken chunks/ tofu, a tin of chopped tomatoes and whatever veg you have and leave it to cook. Add in some smoked paprika, garlic and mixed herbs and you're good. It's a nice, healthy meal. I always sprinkle some vegan cheese on top too. It's incredibly easy and virtually impossible to get wrong.

[@GarudaLegends]

You are still my fav vegan. You don't lie. I literally would recommend you to other ppl. You keep it real. I actually respect you

[@lekiscool]

Crap. Milk is on my list. I’ve actually tried to cut out milk until one day I literally found myself drinking ranch. I don’t know what in milk that I’m only getting in milk but I felt like drinking ranch was unreasonable. I think it was vit D because I’m low on vit D but it happened even when I was supplementing. Calcium maybe? I have a very finicky digestion, so I was cutting out milk to see if that was a trigger. Honestly I should try the tums thing.

[@JalaineMello]

I've been vegan for almost 4 years now and could not agree more! Great content! Thank you