Getting started

How do I get protein?

By eating a balanced variety of these foods throughout the day, most people easily meet their protein needs without needing to track or supplement. Protein is found in a wide variety of plant foods, including beans, lentils, tofu, tempeh, edamame, chickpeas, quinoa, whole grains, nuts, seeds, and even vegetables like spinach and broccoli.

If you’re dining out, look for dishes featuring legumes, soy products, or hearty grains—they’re not only protein-rich but also packed with fiber, vitamins, and minerals to fuel your body and keep you satisfied.

What are the best plant-based alternatives to meat and dairy?

If you’re looking for plant-based protein that mimics the taste and texture of meat, you’re in luck—mock meats have come a long way and are widely available at many restaurants and grocery stores.

Look for menu items featuring tofu, tempeh, seitan, or branded options like Beyond Meat, Impossible Foods, Gardein, or house-made veggie patties. These meat alternatives are often used in burgers, tacos, stir-fries, and sandwiches to create familiar and satisfying meals without the animal products.

Gone are the days when going dairy-free meant giving up your favorite creamy foods—today, there are countless delicious and accessible alternatives for every dairy product. Plant-based milks like almond, soy, oat, coconut, and cashew are widely available and work great in coffee, smoothies, cereal, and baking. You’ll also find dairy-free versions of yogurt (often made from coconut or almond milk), butter, sour cream, and even whipped cream.

For cheese lovers, there’s a growing variety of options made from cashews, oats, soy, or tapioca—some that melt and stretch beautifully, and others perfect for spreading or crumbling. Whether you’re shopping for groceries or dining out, it’s easier than ever to swap in plant-based versions without sacrificing flavor or texture.

How do I make shopping for plant-based foods easy?

Grocery shopping on a plant-based diet is all about exploring the abundance of whole, colorful, and nutritious foods that fill your cart with possibility. Stock up on staples like fresh fruits and vegetables, whole grains (such as rice, oats, and quinoa), beans and lentils, tofu, tempeh, and a variety of nuts and seeds.

The growing popularity of plant-based eating means you’ll also find a wide range of convenient options like plant-based milks, cheeses, yogurts, frozen veggie burgers, and meat alternatives in most supermarkets. Shopping the perimeter of the store is a great way to focus on whole foods, while also exploring the health food and international aisles for unique ingredients and inspiration. With just a bit of planning, you’ll find that plant-based grocery shopping is both affordable and exciting.

How do I stay plant-based when eating out?

Eating out while following a plant-based lifestyle is easier than ever, thanks to the growing demand for compassionate, health-conscious meals. Many restaurants now offer clearly labeled vegan or vegetarian options, and even if they don’t, most dishes can be customized with a few simple swaps—like removing cheese or replacing meat with beans, tofu, or extra veggies.

International cuisines like Thai, Indian, Mexican, Middle Eastern, and Ethiopian often have naturally plant-based dishes that are rich in flavor and satisfying. Don’t be afraid to ask your server questions or request substitutions—most are happy to accommodate. With a little confidence and creativity, you can enjoy eating out without compromising your values or taste buds.

How do I eat plant-based on a budget?

Eating plant-based doesn’t have to be expensive—in fact, many of the most nutritious staples are also the most affordable! Base your meals around budget-friendly whole foods like beans, lentils, rice, oats, potatoes, pasta, canned tomatoes, seasonal vegetables, and frozen produce, which are often far cheaper than meat and dairy. Buying in bulk, planning meals in advance, and cooking at home more often can also help you save money and reduce waste.

Skip the pricey specialty products when needed—things like mock meats and plant-based cheeses are great sometimes, but not essential for a healthy and satisfying plant-based diet. And don’t forget: Love Veg offers free recipes, meal planning tips, and shopping guides to help you eat well without breaking the bank. Sign up to get practical resources that make affordable plant-based living easier than ever!

How can I answer questions from my family and friends?

When you start eating plant-based, it’s natural for family and friends to have questions—some out of curiosity, others out of concern. The key is to stay calm, kind, and confident. Share your reasons in a way that feels true to you, whether they’re rooted in health, compassion for animals, or care for the environment. You might say something like, “I’ve been learning a lot about the benefits of eating more plants, and it’s really been working for me,” or “I’m trying something new that aligns with my values.” Focus on your personal experience rather than debating or trying to convince others, which helps keep conversations positive and respectful.

It also helps to share delicious food! Inviting others to try your favorite plant-based dishes can spark curiosity and open minds. And if you ever need backup, Love Veg has your back with helpful guides, recipes, and resources to help you feel prepared and supported in those conversations.

How can I find like-minded people who will support me?

Building a supportive community can make your plant-based journey more enjoyable and sustainable—and the good news is, there are plenty of ways to connect with others who share your values. Start by checking platforms like Meetup.com for local plant-based or vegan groups, potlucks, and events in your area. Join online communities through Facebook Groups, Reddit’s r/vegan or plant-based forums, where people share tips, recipes, restaurant finds, and encouragement. You can also follow plant-based creators on Instagram, TikTok, or YouTube for daily inspiration and a sense of belonging.

And don’t forget to sign up for Love Veg! You’ll receive a steady stream of plant-based guidance, delicious recipes, and community-focused content right to your inbox—designed to support and empower you wherever you are in your journey.

How do I stay plant-based when eating out?

Eating out while following a plant-based lifestyle is easier than ever, thanks to the growing demand for compassionate, health-conscious meals. Many restaurants now offer clearly labeled vegan or vegetarian options, and even if they don’t, most dishes can be customized with a few simple swaps—like removing cheese or replacing meat with beans, tofu, or extra veggies.

International cuisines like Thai, Indian, Mexican, Middle Eastern, and Ethiopian often have naturally plant-based dishes that are rich in flavor and satisfying. Don’t be afraid to ask your server questions or request substitutions—most are happy to accommodate. With a little confidence and creativity, you can enjoy eating out without compromising your values or taste buds.