Time and again, we’ve heard the saying: new year, new me. Most of the time, this comment jokingly alludes to a new hairstyle, appearance or manner in which one carries oneself. But when news outlets are constantly plagued by media statements stressing the urgency of climate change, this mantra cannot help but encapsulate the critical need to reduce one’s meat consumption. Fittingly enough, in 2014, a UK-based organization coined the term Veganuary to encourage individuals to begin the year (and/or decade!) with a conscious effort to eliminate all animal products from their diets. But whether you’re a flexitarian, vegetarian, pescatarian or hardcore meat eater, this transition can be daunting. Therefore, I have compiled a list of ten tips that I found effective to guide you on this journey:
1. Stock up on staples:
Proteins:
Tofu
Chickpeas (can be used to make hummus!)
Lentils
Tempeh
Canned Beans (baked beans, kidney beans, black beans)
Vegan Milk Alternatives:
Oat
Almond
Soy
Rice
Coconut
Healthy Fats:
Avocado
Nuts (almonds, cashews, peanuts—all which can be made into delicious nut butters!)
Bases:
(Sourdough) Bread
Oats (rolled/instant/steel cut)
Potatoes
Quinoa
Pasta
Others:
Nutritional Yeast (great cheese alternative)
Tahini
Soy Sauce
Sesame Oil
Agave Syrup
Frozen Berries (and bananas if you want to make smoothie bowls!)
Lots and lots of fruits (especially avocados, dates, and bananas)
To reduce waste, be sure to visit a zero waste bulk food store like Live Zero or Slowood to stock up on ingredients!
2. Follow vegan Instagram accounts for inspiration and advice
Last January, Hong Kong Tatler compiled a list of 15 Hong Kong Vegan Accounts to Follow on Instagram. This is a great starting point for finding restaurants in the area and other advice for kickstarting your vegan journey in Hong Kong. One of the greatest obstacles I used to face when eating out with non-vegans was worrying about not having anything to eat while not wanting to voice my concern for fear of being difficult. This is why I created a list of 55 VEGAN-FRIENDLY Restaurants in Hong Kong for when those occasions arise!
3. Remind yourself of the reasons to go vegan; find your WHY
I am always troubled when people ask me why I’m vegan; how can I boil it down to one answer when there are so many reasons to be?! People often avoid animal products due to ethical/moral, environmental or health reasons. Ultimately, what motivates me to continue this lifestyle is the reminder that my individual actions can influence others—whether through questions or mimicry—and an important way to uphold this habit is by constantly reminding yourself of the greater purpose. Some great ways to refresh these motivations include watching documentaries such as Earthlings, Cowspiracy, and What the Health, YouTube videos such as Best Speech You Will Ever Hear - Gary Yourofsky, and reading books of case studies such as How Not to Die and The China Study. New York Times also published an excellent article titled Your Questions About Food and Climate Change, Answered, which contains all the essential information you need.
4. Cook for yourself (do it zero-waste for a double challenge!)
When I first turned vegan, I became obsessed with making my own food. I may not have been great at it, but it lifted off some of the dependency on my family during home meals and gatherings. It also helped ensure that I was consuming the right amount of nutrients. There are a plethora of simple vegan recipes online which can aid you in this process, and the best part about vegan food is that it’s often very creative! If you’re looking for a way to spice up this journey, I would recommend documenting your cooking experience by posting photos of your food on Instagram. Not only will you inspire others to do the same, it will also create a great incentive for you to continue what you’re doing! If you choose to engage with other vegan accounts, you will also likely meet many like-minded people who can support you through this transition. Which leads me to my next tip:
Vegan Potluck 2018
5. Join a community
Finding like-minded people who will keep you accountable and motivate you is the best way to take on a new challenge. Not only will it feel rewarding, but having a buddy will also make the process more fun! Some existing Facebook groups include Vegans Hong Kong, Hong Kong Vegan, and Vegetarian Vegan Hong Kong. These are perfect for discovering Hong Kong-based resources and events. Social Vegan also occasionally collaborates with local food groups and businesses to provide a plant-based experience for all. Some projects in the past include vegan potlucks, private dinners, and even block parties!
6. Continue eating the things that are already vegan
There’s a term for foods that many people eat without paying attention to its absence of animal products: ‘accidentally vegan’. People often refer to Oreos as the ultimate example of vegans not missing out on ‘regular’ snacks, but this also extends to other items such as pasta, oatmeal, and certain types of bread. One of my most shocking realizations was that Lotus Original Caramel Biscuits are vegan! While most gummies are unfortunately not vegan-friendly, Marks & Spencer offers an entire array of Gelatin-free treats. Many brands also sell dark chocolate containing no dairy (for example, Lindt Excellence 70% Cocoa and above), and if you’re looking to support a mission-driven, zero-profit, open vegan project, Bite Society sells Choc Balls (similar to Maltesers) and Choc Blocs (similar to Kit Kats) for great prices!
7. Educate yourself about vegan nutrition to ensure family and friends are not worried
If you intend to continue with veganism past Veganuary (which would be amazing!), then be sure to stock up on B12 supplements. I usually order Jarrow Formulas from iHerb because they offer the best prices. B12 supplements are not a necessity if this is a short-term endeavour; the body tends to have a store of vitamin B12 that can last two to five years without being replenished. If you want to take your understanding of vegan nutrition to the next level, taking an online vegan nutrition course can be invaluable. While many are free or cost very little, one I have heard particularly positive reviews about is the Plant-Based Nutrition eCornell Certificate Program. The professors of this course include the founder of the T. Colin Campbell Center for Nutrition Studies and researchers behind the famous China Study. Also, stayed tuned for an all-you-need-to-know post on vegan nutrition which will be posted on the blog soon!
8. Subscribe to Veganuary!
Veganuary 2020
There’s no better way to follow a challenge than by subscribing to the challenge itself! Although it’s mostly catered towards an audience based in the UK, Veganuary has an amazing website and blog filled with recipes for every meal. You can also take their pledge to receive daily tips, meal plans and recipes to guide you on this journey. While the first of January has already passed, it’s definitely not too late to get started now!
9. Focus on eating whole foods that are unprocessed
A general rule of thumb to go by when identifying what foods you should and should not consume on a vegan diet is to focus on whole foods. This basically includes anything that can be grown (grains, fruits, vegetables, legumes) and not an undecipherable concoction of ingredients and food stabilizers. Not only will this be better for the environment (especially if you aim for food that is locally-produced), it’ll be better for your body, too! More processing just means more factory production, more chemicals, more sugar, more preservatives, and more shipping.
10. Redefine success
Although the title of this post emphasises the word ‘successful’, I’d like to take this chance to again reiterate what it means to be a ‘successful’ vegan. As I mention over and over on this blog, being vegan doesn’t mean all or nothing; veganism is an easy term to categorize the practice of eating for the earth, but more important than the label assigned is the action taken. Don’t dwell on your slip-ups and don’t beat yourself up! Taking on this challenge is likely a huge leap for many of you, and it would be unreasonable to expect yourself to start out (or even continue on) perfectly.
If you’ve made it to the end of this post with the intention of incorporating these tips into your plant-based transition, I would firstly like to say thank you and congratulations! With alarming amounts of deforestation and resource depletion occurring all over the planet, cutting down on meat consumption is truly a selfless act. Not only are you reducing your carbon footprint, but you are also playing an important role in alleviating our current climate disaster. I remember being faced with the concept of veganism for the first time, thinking that it’d be impossible to even go a day without animal products—yet here I am now! It may seem challenging at first, but you can do it—I believe in you! If you need any guidance or further resources (or even just to update me on your progress—I would love to hear about it!), please don’t hesitate to reach out through email or Instagram.