The Importance of Slow, Gradual Steps

Switching from a traditional diet to one that is more plant-based is not a simple 
transition. The best recommendation we can give you is to go slow, just one small step 
at a time. This is important to keep you from feeling like you are too restricted, maintain 
a healthy balance of nutrients, and have good mental health as well.


Plant-Based is Not All-or-Nothing

If you have this mentality that you need to eat only plant-based, whole, clean, 
unprocessed foods or not do it at all, then you are coming at it with the wrong attitude. 
Plant-based is not an all or nothing diet; it has a lot of flexibility and can work with many 
different lifestyles. 


What is an All-or-Nothing Mentality?

Someone with an all-or-nothing mentality sees in black and white. You tend to think you 
are eating right or wrong, and there is nothing in between. The problem is that nothing is 
black and white. Life is all about balance, moderation, and being flexible when things 
might change.

The beauty of a plant-based diet is that while you eat a lot of vegetarian and vegan 
meals and lots more plants, there is nothing that says you can’t eat those eggs or eat 
that burger or put that creamer in your coffee. 

This mentality is also going to keep you from starting slow and gradual, and making 
small steps that help build a habit.


Don’t Get Caught in the Diet-Binge Cycle

Meaning, don’t treat it as a super restrictive way of eating, where you suffer emotionally 
and physically as a result. The problem with calling this a “diet” is that people confuse it 
with a diet meant to lose weight, or one where there are severe restrictions.

Think of plant-based more as a lifestyle change. Don’t think about it as removing animal 
products, but adding in more plant-based ones. Your focus should be on ADDING fruits 
and vegetables, nuts, beans, legumes, and whole grains to your diet. When you do that 
and make that your main focus, the rest happens naturally.


There Is No “Right” Way to Be Plant-Based

It is impossible to be perfect at your plant-based diet, since there is really no right or 
wrong way to do it. Just think about making the switch for your health, and the rest will 
fall into place naturally. The reason we like to talk about going slow, especially in the 
beginning, is because of how flexible of a diet and lifestyle change this is. 

Just like getting rid of the black and white thinking, there is no way to be perfect at plant-
based. You just want to do your best, fuel your body, and listen to your body’s signals.


What Foods Do You Already Love?

A really easy way to take slow steps when transitioning to a plant-based diet is to find 
plant-based foods you already love and that you eat on a regular basis. This is probably 
the simplest way of making a super slow transition.

Start by getting out a piece of paper and writing down every single plant-based food you 
love. This might be your favorite veggies and fruits, meals like buddha bowls or veggie 
burgers, your favorite carbs and whole grains, healthy fats like oils and avocados, 
vegetarian meals you have always been a big fan of, and different areas where you 
tend to reduce your diary, chees, egg, or meat consumption, like if you love salad but 
don’t enjoy cheese on it, or you always choose vegetarian chili over one with beef.

The reason this is effective is because it lets you start from a place with no restrictions. 
You are able to see all the amazing foods you already love that you will be able to keep 
eating and enjoying. It gives you a good baseline and an excellent place to start.


Changing One Small Thing at a Time

Need to start even slower? Choose one thing you want to change that will get you 
closer to a plant-based diet.

Pick any one food that comes from an animal that you will get rid of, or at least reduce. 
If you eat cereal for breakfast every morning, switch to almond milk. If you love soup, try 
a vegetarian version and not one that is cream-based. If you are a big fan of tacos, give 
black bean, sweet potato, or other veggie tacos a try.

Examples of Small Changes:

Reducing one type of animal product at a time. 
Having one vegan meal a day.
Having one meatless day a week.
Choosing 2-3 food items to switch out for plant-based versions each week.






