The Ultimate Guide to Going Vegetarian

TLDR: Ready for World Vegetarian Day on the 1st October Becky shares her guide to going vegetarian, based on her experience as a veggie. Get some top tips, great meal ideas and all the intel on going veggie 🐮

I’ve been a vegetarian since I was 14. Being 14, I’m not sure I quite did it right. It was also 20 years ago, and things have changed quite a bit since then in the world of vegetarianism.

What turned me vegetarian wasn’t the planet or the health benefits; it was because I got a lump of gristle stuck in my teeth.

Well, that was the nail in the coffin. For years before, I’d hated eating meat. Dreaded a Sunday roast. I hated the thought of eating something’s body. It just didn’t sit right with me. Then, the gristle happened, and I made a decision.

If you’re thinking about going vegetarian, you’re in the right place. Over the last 20 years, I’ve given people advice about going vegetarian. I’ve listened to podcasts. I’ve read books – and plenty of cookbooks! I’ve also learned from my own mistakes.

In this guide, I’ll share the facts about going vegetarian, tips for how to do it, and the best cookbooks I couldn’t live without.

Understanding Vegetarianism

What is Vegetarianism?

A vegetarian is someone who doesn’t eat meat, poultry, or fish but would eat animal products like milk, egg and cheese. A vegan wouldn’t eat anything that comes from an animal. A pescatarian eats fish but not meat or poultry.

Why Choose a Vegetarian Lifestyle?

Over the years, I’ve moved past the gristle in my teeth and am proud to be a vegetarian for different reasons. A vegetarian lifestyle has benefits for the environment and your own health.

Health benefits

Eating legumes, whole grains, fruit, and vegetables reduces the risk of heart disease and stroke. As a vegetarian, you will likely base your meals around these foods. Cutting down smoked or processed red meats can also reduce cancer risk.

Cost

Meat, especially good meat, is expensive. Basing meals around seasonal veggies, chickpeas, and lentils is a much cheaper alternative and a great way to get protein.

Environment

There’s evidence that a plant-based diet needs less energy and produces less emissions than animal products. The Vegetarian Society says that by eating veggies for a year, you could save the same amount of emissions as taking a small car off the road for six months.

Ethics

The conditions animals are kept in can be pretty brutal when you look into it. Especially if the meat is cheap, processed, and mass-produced.

Preparing for the move to going vegetarian

Remember your goals

When you’re at a BBQ or have had a couple of drinks, it can be easy to forget your reasons for going vegetarian.

Write down your goals and motivations for being a veggie on the notes on your phone. This way, you can remind yourself when temptations are high.

Educate yourself

Research the nutrients you need in your diet or as supplements as a vegetarian. You may wish to research:

B12
Omega 3
Iron
Protein
Magnesium
Zinc

Get inspired

Buy some vegetarian cookbooks and get inspired with some new recipes. You can also adapt your old meaty favourites; making swaps like chicken for halloumi or mince for lentils works nicely.

Here are some cookbooks I couldn’t live without:

Easy Wins
One, Pot, Pan, Planet
Unprocess Your Life
A Modern Way to Eat

Nutritional Considerations for Vegetarians

As a vegetarian, you will need to consider your nutrition to make sure you have enough energy, healthy hair and nails, and feel full.

You can get nutrients from food, and you can also look for supplements to give you a boost.

Protein

Protein helps you stay fuller for longer, it also helps rebuild muscle, bone, and skin. Find protein in the following:

Beans
Lentils
Tofu
Eggs

Iron

Iron helps your body make some hormones. It’s also needed for your immune system and production of red blood cells. Iron is found in meat, but it’s also in:

Beans
Lentils
Dark leafy greens
Eggs
Nuts

Calcium

Calcium helps build and maintain your bones. It also plays a crucial part in hormone release, nerve function, and blood clotting. Calcuim is found in:

Dairy
Leafy greens
Tofu
Plant milks
Nuts and seeds
Whey protein

Biotin

Biotin supplements are good for hair, skin, and nails. It’s found in organ meats, but thankfully, other sources are as well. These include:

Eggs
Legumes
Nut butters
Sweet potato
Bananas

You can shop biotin supplements here >

These supplements support vegetarian diet, and also women’s health.

Sample meal plans when you’re going vegetarian

These sample meals are all unprocessed and vegetarian, based on whole foods.

Breakfast

Spinach and feta omlette
Porridge with oat milk and nut butter

Lunch

Dinner

Snacks

Walnuts
Fruit
Hummus and veggie sticks
Greek Yoghurt with honey and seeds
Rice cakes and peanut butter

Hidden animal products

I was caught out when I was first vegetarian. I didn’t realise I’d been eating pig skin and sheep stomach. Gross, right?

Here are some hidden animal products to avoid:

Gelatin (Often in sweets and jelly)
Caesar salad dressings (Contain anchovy paste)
Crisps (Meat flavourings)
Hydrogenated lard (refried beans)
Wostorshire sauce (Contains anchovies)

How to Build a Vegetarian Pantry

I always have staples in the cupboard which help build a veggie meal, even when I’ve not got much time or headspace to cook something too exciting.

Here are my essential staples:

Cupboard:

Dried red lentils
Coconut milk
Pasta
Rice
Tinned tomatoes
Tinned beans (Kidney, butter,black)
Chickpeas
Tahini

Eating out as a vegetarian

One thing, aside from “Where do you get your protein?” is people asking, “Can you eat anything in here?” before you’ve even opened the menu.

Eating out as a veggie isn’t tricky anymore. Unless you go to a steak house or sushi bar, but even then you’ll find a few options.

A quick Google search will help you find restaurants exclusively vegetarian or others with excellent veggie options. Chain restaurants like Nandos, Waggamama, Bill’s, Café Rouge, and LEON always have more than one vegetarian or vegan choice.

If you’re going to a friend or family’s house, and they’re meat eaters, they might panic with a vegetarian coming to dinner. In this situation, I often ask what they’re cooking so I can find a meat-free option and bring it along.

Your big move to going vegetarian

It’s not easy making the move to veggie. In my first few weeks, I kept forgetting and ate a few bits of meat. If this happens, go easy on yourself. You’ve not failed. Just for the next meal or snack, go back to your meat-free ways.

Try and get support from family and friends. The move will be much easier with support and understanding from those closest to you.

I’d also suggest having the reasons for being a vegetarian straight in your mind. Another question you’ll get is, “Why are you vegetarian?” I get this much less now, probably as it’s more common, but it’s always good to have a clear answer.

Final tips for going veggie: