Getting Started


There are so many easy ways to eat cruelty-free (and healthier) without forfeiting great taste or ease in preparation.

Here are some simple substitutions:

instead of cow’s milk try almond milk, hazelnut milk, hemp milk, soy milk, rice milk. oat milk, cashew milk or coconut milk, to name a few.  They are all so much better than drinking pus, antibiotics, hormones, and who knows what else.


instead of eggs when baking try fleggs.  Fleggs are made in seconds by mixing ground flax seed with water.  For every egg in a recipe, replace it with 1 Tablespoon flax and 3 Tablespoons water.  It’s best if you let the flax and water sit for about 5 minutes before using.  Is perfect for cakes, muffins, cookies – try it out with some of your recipes and you will see how easy it is!  You can also use egg replacer.

instead of cheese try some wonderful vegan cheeses, such as Daiya, Treeline, or Chao Slices.  There are many brands out there that melt and taste just like the cheese you are used to.  If you enjoy cooking, it is very simple to make plant-based cheese at home.  Click here for some amazing recipes.

instead of beef try seitan.  This is made from vital wheat gluten and can be used just as beef in any recipe.  You can buy it at health food stores, or make your own. Click here for seitan recipes.  Also, check our Gardein in the freezer section of many supermarkets, Walmart and Target.  They make beefless tips that are just like beef, minus the cruelty and the saturated fat.

instead of chicken try tempeh.  Tempeh is made from fermented soy and can be used in most recipes that call for chicken.  Gardein also makes chicken products.


For many more substitutions, please click here.

For lots more information on how to get started, please click here.

Today there are so many vegan products available at most supermarkets.  Vegan ice cream, butter, sour cream, cheese, and mock meats are all easy to find and really satisfying.


The following are sites filled with wonderful vegan recipes.

Fat Free Vegan Kitchen

Healthy Happy Life

Oh She Glows

Happy Herbivore

Vegan Richa

Vibrantly Vegan

Chef Chloe

Post Punk Kitchen

If you prefer eating out, please check out this guide for finding vegan restaurants near you, and for ordering at restaurants that are not vegan.

Finally, here is a vegan meal plan for a week.  It includes recipes and shopping list and is specifically for those starting out on a vegan diet.  The items on the shopping list are all readily available at most supermarkets.  Give it a try and see how easy it is!


Two people in their eighties were waiting in a line. The first one said, “I could never go vegan. I just feel like I would be turning my back on my mother’s food.” The other one turned to her and said, “Someday, you’re going to have to decide to be your own [person].” — from Never Too Late to Go Vegan, by Carol J. Adams, Patti Breitman, and Virginia Messina, 2014.

Five Easy Steps to Go Vegan 4 Life

One slip-up does not mean failure. No one is perfect; keep on moving towards the healthy life you deserve.

Explore all the wonderful foods you never knew existed. Spend a few minutes of your day looking up vegan recipes online and finding books at your local library. You will be amazed how many delicious foods there are to try.

Don’t try to make a 180-degree change overnight. Most people need to take steps of incremental growth to reach their goal. Be smart, be sustainable. A small number of people report feelings of unwellness as they clean up their diet. If this happens, know that the problem is not the healthy foods going in. Your body is simply pushing out the accumulated toxins of the bad stuff out! Most people report having more energy, as they transition into health and wellness.

Know when to tune out the naysayers in your life. You have made a commitment to your health and animals that not everyone understands. Gently remind them that it is your decision, and only you can decide what is best for you.

Make a commitment outside of yourself. Veganism isn’t a fad diet. It is a way to act on your beliefs that all animals should be treated with respect. The world also needs us to make a change – animal agriculture is the #1 cause of global warming. Find your reason to make it more than just a diet, and you will be on your way to choosing Vegan 4 Life.

A healthy, plant-based diet is the best way to alleviate, prevent, or reverse: high blood pressure, cardiovascular disease, osteoporosis, high cholesterol, diabetes, breast cancer, prostate cancer, arthritis, PMS symptoms, migraines, allergies, and more.What you’ll gain: a longer healthier life, healthy weight maintenance, increased energy, healthy glowing skin, stronger hair and nails, overall vitality, and a clearer conscience.


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