Many people think going vegetarian is great, and it is for health and the environment, but putting it into practice isn't that easy.

Plant-based nutrition experts say the diet is tough at first, but only because you don't know what to eat.

Lots of people start with processed soy meats and meat substitutes. These can cause stomach aches and discomfort, maybe because they're cutting out meat and cheese. This makes you feel deprived.

But on the other hand, a vegetarian diet gives you many healthy and safe alternatives.

Following a vegetarian diet helps improve overall health and lowers the risk of many chronic diseases common today.

It's also worth noting that craving meat and dairy products harms the environment a lot, boosts global warming, and if you stick to a healthy vegetarian diet, you get good health in the end.

Step one: cut out meat gradually

If you feel uncomfortable switching between the two diets overnight, don't quit meat suddenly. Cut it out gradually, and here are some steps to help you with that:

• Start by cutting out red meat, then stop eating poultry and fish. Remove non-vegetarian food week by week.
• Be partially vegetarian, meaning pick 3 days a week to be vegetarian, then slowly increase more days.
• Don't be hard on yourself. It's not a big deal if you eat a piece of cheese. Change isn't a battle.

Step two: Make a grocery list in advance

Shopping at the grocery store can be tough at first when changing your diet. So you should write a list of plant-based foods you need like veggies, legumes, whole grains, and fruit. Eat a lot of protein-rich foods like lentils, beans, and nuts.

Step three: Try cookbooks

Read plenty of cookbooks that help you come up with new recipes. Try some plant-based dishes. This will help you stick to the plant-based diet, plus

There are more than 100 plant-based recipes you can try. Choose what fits you.

Step Four: Save cooking recipes from the internet

There are lots of plant-based recipes online, so you should look for new and creative ones. One big challenge beginners face is getting bored of repeated recipes.

Pinterest can help with this task because it shows lots of special meals and how to prepare them. It's very likely you'll go for non-plant options if you get hungry.

One recipe to help you then is baked oat flour with cranberries. You can make it and eat it for breakfast.

Step Five: Read about the health benefits of plant-based eating

Plant-based eating has many health benefits. It helps avoid cholesterol diseases. Make sure you get all the nutrients your body needs.

Read the nutrition facts of every product to make sure it has no harmful ingredients. Plan and prepare food ahead so you don’t have to eat unhealthy stuff.

Step six: Learn how to prepare your meals

Meal prep might seem hard and tiring, but you just need to pick one meal and make a double portion. That way, you'll have a ready meal for a week or at least three days.

You can also use some weekend hours to cook a batch of rice and quinoa, wash and dry some veggies. This will save you a lot of time for the rest of the week.

You should also focus on plant-based protein, prepare some beans and lentils, and make some soup.

Step seven: Find your favorite plant-based food

Look for your favorite foods so you don't feel deprived or lacking. If you like dairy, try coconut milk or almond milk.

Don’t deny yourself what you like, but find a plant-based alternative. Just try to avoid processed foods as they're much worse than meat.

Step eight: Read the restaurant menu before going in

Before going to a new restaurant, you should check the menu online to think about your choices ahead of time.

Also, suggest to your friends to go to a restaurant that has vegetarian options.

If you have no way to change the place, you can order something simple like a little rice and sautéed veggies.

Always make sure the food has no milk, butter, chicken broth, or meat.

Step nine: Always carry some snacks with you

Keeping some snacks with you always helps avoid feeling hungry or eating something unhealthy or non-vegetarian.

Snacks like nuts, jam sandwiches, or some plant-based baked goods.

Step ten: Add variety with dressings and sauces

Meat substitutes like tofu and others don't have a real taste, but they absorb the flavor of the marinade or sauce they're cooked with.

So mix up your marinades and change them until you find your favorites. Try blending your old favorite marinades with new vegan recipes.

Step eleven: Avoid vegan fast food

Even though the vegan diet is healthy, some choices are vegan but not healthy like fries, fried eggplant, some baked goods without milk, and processed foods like meat substitutes and tofu. So focus on healthy, beneficial foods.

There are lots of healthy vegan options you should keep in your fridge like veggies (tomatoes, arugula, lettuce, spinach, carrots, potatoes, kale), fruits (banana, apple, pear). Also things that help cooking like apple cider vinegar, olive oil, legumes, nuts, whole grains like quinoa and more.

Step twelve: Make sure to get vitamin B12

A downside of the vegan diet is it doesn't provide vitamin B12 since it’s found in meat and eggs. Many vegan products are fortified with vitamin B12 like nutritional yeast and some fungi.

Some signs of vitamin B12 deficiency are continuous tiredness and fatigue, constant pain in feet and hands, loss of balance, and depression.

Step thirteen: Don’t always stress about losing weight

You might not lose much weight at first but after a while your body will get used to the plan and you’ll be healthy. Always watch how much you eat and focus on eating foods high in protein and fiber to avoid gaining weight.

Step fourteen: Always stay within your support circle

You should stay away from negative and discouraging people, especially early in your plant-based journey. Look for other vegetarians online and on social media to find new products, healthy recipes, and share positive experiences that help you keep going.

Face those who criticize your plant-based lifestyle by saying you do it for your own health and body, and you don’t look for anyone’s approval. You might even inspire someone else to start their own journey.

Step fifteen: Consult a nutritionist

You should see a nutritionist if you have a problem you can’t fix with your basic knowledge, if you do a certain sport and need a special diet, or if you have a deficiency in some vitamins.

Some easy plant-based recipes

- Chickpea recipe:

Wash the chickpeas well a full day before preparation, then soak them in cold water until they expand. The next day, wash and drain them completely. Mix chickpeas with baking soda in a bowl, then put them on high heat and keep stirring.

Add a liter of water and let the mixture boil. Foam will rise and you should skim it off with a spoon. This recipe takes only 20 minutes. If you don't add baking soda, it will take much longer. Let it cook until soft and easy to break.

Drain the chickpeas and put them in a blender. Add two cloves of garlic, some flour, and squeeze in lemon. Blend until it turns into a paste.

- Mushroom pasta recipe:

Heat some oil in a large pan. Add mushrooms and fry until they turn a little red. Then add garlic. About two minutes later, add cashew cream and a bit of water. When bubbles appear, add a little more water. Once the cream thickens, turn off the heat, add pepper and sea salt. Mix the pasta well with the sauce, then serve. You can add some parsley when serving.