How to Get Started on a Vegetarian Diet (and Still Hit Your Goals)

Plant-based diets are becoming more common in the health and fitness space due to their health and environmental benefits. Despite the benefits, completely changing your diet can feel overwhelming and daunting. But don’t worry, starting a vegetarian diet doesn't have to jeopardize your health and fitness goals. This fuss-free guide will help you smoothly transition to a vegetarian diet while still achieving your goals.

A vegetarian is someone who does not eat animal products. This includes meat, poultry, fish or shellfish. Instead, their diet consists mostly of vegetables, fruits, grains, legumes, nuts, seeds, and fungi. However, the term “vegetarian” is very broad and there are different variations of a vegetarian diet. Here are some of the most common:

• Lacto-ovo-vegetarians: Consumes dairy and eggs but no other animal products. 
• Lacto vegetarians: Avoids all animal products except dairy.  
• Ovo vegetarians: Avoids all animal products except eggs.  
• Vegans: Avoids all animal products, including dairy eggs, and even honey. 

Now that you know what exactly it means to eat a vegetarian diet, here are some practical tips to adopt this way of eating:

Transition Slowly

Changing your diet can be hard, especially if you are cutting out entire food groups. You don’t have to cut out all animal products from your diet at once. There’s no shame in taking your time and doing it slowly. For example, try a vegetarian diet that includes just fish and eggs for a month. If you feel good, try removing fish and only consuming eggs for the next month. Keep going in this way until you find a plant-based diet that works for you. This will help your body and mind adjust to the dietary changes you are making. 

Eat Real Food

If you decide to follow a vegetarian diet, it’s important to be mindful of what you are eating to make sure you meet all your nutritional requirements. Don’t fall into the trap of relying on “plant-based” convenience foods or meat substitutes. These foods are still processed and can be unhealthy when eaten in excess. Instead, get the majority of your calories from real, whole foods. Whole foods are nutrient-dense and will provide you with the nutrients you need to perform well in and out of the gym. 

Meal Prep

When you are first starting out on a vegetarian diet, having your fridge and freezer stocked with healthy vegetarian meals can make it easy to stick to the diet. Having meals prepped ahead of time also makes it less likely that you will resort to takeout or convenience foods, especially when you are hungry and busy

Protein

There is a common misconception that plant-based diets are low in protein. This is false and you can most definitely consume adequate amounts of protein on a vegetarian diet. It just requires a little more thought and planning. Eating a variety of plant-based foods that a high in protein can help you meet your protein needs. These are some of our go-to’s:

• Organic soy products (Tempe, tofu, edamame)
• Hemp seeds
• Beans such as chickpeas, kidney beans and black beans
• Lentils
• Quinoa
• Pumpkin seeds
• Plant-based protein powder

Remember that adopting a plant-based diet is a personal journey, and finding what works best for you is key. With careful planning, understanding your nutritional needs, and being open to trying new foods, you can thrive on a vegetarian diet! Give it a try and let us know how it goes!

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