What’s it like to eat a vegan diet for some years?
For most of my life I was a serious carnivore, eating lots of meat and animal products. Yet in late 2019 I experimented with eating a partially vegan diet. This turned out so well that in March 2020 I switched to eating solely plant-based foods and have done so for the following four years.
The most delicious force in the universe.
tl;dr – veganism works very well for me on multiple levels and I’ll keep doing it.
I made the switch for two reasons. First, as I was (and still am) researching climate change and finding a consensus that humans should eat less meat and fewer animals products, I thought I would learn about that change through doing it in my life. Second, I was concerned about my health. In 2019 I weighed over 255 pounds and was concerned about carrying that much weight into older ages.
Eating vegan answered both of those challenges. I’ve learned a great deal more about food systems and cultures, as well as experiencing (albeit with an n of 1) the transition from lots of meat to none at all.
What’s it like in 2024?
My health has improved, with my weight down to the 210s, even with thrice-weekly weight lifting. I feel better in my body, which I hadn’t expected. Staff at the clinic I see admire my results, and one doctor asked me what my secret was.
My life has changed in some other ways.
Cooking 1-3 vegan meals a day (depending on if I’m home) has made me a more serious cook. I shop for groceries more extensively and carefully, spending more time in produce section than ever, unsurprisingly, and hitting multiple shops for various ingredients (it’s a delight to be nearly multiple international groceries). I set up some meals a day in advance, to let garbanzo beans soak overnight, for example. I leave comments on vegan websites and YouTube videos, sharing my experimental results and asking semi-informed questions. When I travel I can ask better questions of professionals chefs and caterers. Somehow I now can make 50 different dishes for lunch or dinner, from Indian aloo gobi and channa masala to Thai drunken noodles, hen’s mane cumin mushrooms, mujadara, red beans and rice, and vegan general Tso. I really do rely on Chinese and Indian traditions.
For example, here’s the menu of breakfast options I have in my kitchen:
Dal Braised tofu Breakfast burrito Breakfast patties Chickpea and sweet potato fritters Crispy fried tofu Curried mushroom and tofu scramble Dal: red lentil; yellow lentil Fajitas Fried potato bits Green-wrapped vegan “meat” Hash browns Mushroom scramble Mushrooms in corn tortillas Quinoa with garlic Sweet potato hash Sweet potato and kale fritters Tofu scramble
This diet changed my gardening, as I focus on growing edible plants and more of them. I’m trying out all kinds of things, from setting up a fruit tree in the front yard to expanding our herb garden. We add to the compost every day, and use all the results each spring.
My culinary tastes and practices come and go in waves. I’ll be obsessed with hummus for weeks, then forget about it for months. Now I’m in the middle of a noodle craze.
Veggie lo mein, one of my go-to lunches. Mushrooms, slice carrots, spinach, garlic, green onions, sprouts, noodles in a lovely sauce.
I rarely eat plant-based meats or animal products, like Impossible Burgers or various Cheezes. I like ’em well enough when I come across them, but I usually don’t think of them when I’m shopping or planning a meal. I think it’s because I’ve partitioned off meat and animal products so carefully in my mind that I don’t go looking for allowable versions of them. Maybe I’ll return to them again.
Very rarely do I get memories of cravings for meat and animal products. Usually it’s when I’m very hungry and a scent or visual which will remind me of older pleasures. Fried chicken is the main culprit. These are just momentary, though. I can easily displace them with thoughts of vegan food I love and the memories slip away.
Perhaps this relative ease of staying on the vegan path is due to a lack of carnivorous family or cultural heritage. As a child and teenager I ate a lot of meat and cheese, but that didn’t occur within a specific culinary tradition. In that period of my life I have so many negative memories and associations with food and eating that it plays no positive influence in my subsequent eating practice. I started teaching myself how to cook in college, with the help of kind friends, and carved my own way from there.
Beyond the psychological dimension, technology plays a significant role in how I eat. Today I rely on various digital tools for finding, learning about, and cooking vegan food. The HappyCow app is my go-to when traveling anywhere, but sometimes I have to Google for very specific needs, like vegan options in a certain airport. When planning meals and exploring, I Google all kinds of questions, from specific recipes to substitutions, national vegan traditions and health issues. Individual web pages can be very useful, especially for recipe pages, once I skim down the introductory fluff to actual instructions. YouTube is especially helpful, now that there are so many recipes carefully documenting preparation. (Here’s my vegan how-to playlist.)
At the same time I rely on Google Docs to record and organize recipes. This includes copying ideas from websites (which I link to), jotting down impressions and ideas, editing them for my purposes and tastes, adding some photos of the results. I also post those photos of my cooking and eating to Instagram and Flickr; alas, neither gets much interest, and I’m not sure why. Right now I have a few hundred Google Docs for vegan purposes.
I check out a new print cookbook every few months, usually from our community library system, for more inspiration and ideas. I don’t use any recipe or other food mobile apps.
Four years of this… some things haven’t changed in my life since I started this thing. I don’t evangelize veganism, so I haven’t made any converts that I know of, at least not any deliberate ones, although maybe my comments on the topic have played a role in some folks’ thinking. I don’t get static from people who want to critique the vegan choice. Now, when I professionally describe vegan diets as a climate change strategy, citing IPCC reports etc., I will hear some pushback, but it’s never personally directed at me. It’s usually abstract, sometimes in the form of sociological and psychological arguments about changing food choices. In presentations I will sometimes mention my vegan experience, again as an n of 1, in order to show that I walk the talk, but I don’t dwell on it.
My family still eats meat and animal products, as much as they used to, even as I live and cook with them, but I support their choices. I grocery shop for them and often cook dinners accordingly without admonishing them or feeling guilt. They will also gladly eat the veggies I make, notablu my roasted potatoes and garlic green beans, and are kind about sampling my vegan meals.
There are still challenges for being a vegan in 2024, at least for me (and please let me know what I’m doing wrong!). First, sometimes it’s hard to find vegan food. I’ve been trying to be better about bringing trail mix for such situations, but keep forgetting to make a good supply. This can be an issue in constrained environments, like airports or trains, as well as in communities with meat-centric food cultures.
Me with an orange in Orange County.
Second, while the diet keeps me healthy, I remain vulnerable to (vegan!) snack foods. I try to stick to radishes, nuts, and roasted chickpeas, but chips etc. are too alluring.
Socially, veganism is still an extreme outlier. In the United States, where I live, only around 4% of people do this, according to Statista, or just 1%, as per Gallup, I enjoy meeting, talking with, and learning from vegetarians and other vegans. One can find them anywhere. That’s a nice bond to discover. However, I do stand out from that population in many ways. From what I’ve been able to research, vegans tend to be younger, female, less wealthy, and way skinnier than weightlifting me.
Looking ahead, I’m set in my vegan ways. I’ll keep cooking and eating accordingly. I’m excited about learning new recipes and ingredients.
I don’t plan on advocating for this diet, but am happy to share my experience. Maybe I should share recipes, too.
How about you, dear readers? Do you have vegan questions or stories to share?
Thank you for this. I have bounced between vegetarian and localvore eating for a while. I am now diving into a plant based diet and enjoying it very much for all the reasons you have outlined. Grateful.
Thank you, Leigh. And good luck! Please do share your story.
All of this pretty much aligns with my experience and practice as I hit 3 and 1/3 years in.
My wife joined me in this choice about 1.5 years ago. My mother-in-law and my son eat meat. I don’t do a lot of the cooking now as Patti is eating this way and is retired to take care of her Mom so she does a bunch of the cooking. My son is a big cook and baker as well, and often makes stuff for the vegans as well as the omnivores. As a result I have less go to things for when I have time and opportunity to cook. I’ve got a bunch of cookbooks and hit the web as well. NYTimes and The Guardian often have great Vegan and vegetarian dishes in their cooking sections.
Glad to hear it’s going well, Stephen.
So the NYT cooking subscription is worth the dollars?
Found some good stuff on my times general and also have plant-based newsletter. Worth looking into and easy to drop if you don’t like it
They have a plant-based newsletter? I missed it.
I am curious how much protein you consume a day in your vegan meals and if you have noticed any impact on your muscle mass.
Great questions, Evan.
No impact on muscle mass. I’ve increased my weightlifting this year and it’s going well.
Protein amount: I haven’t tracked this, but I get plenty. I add nutritional yeast to 1-3 meals/snacks per day. And I eat plenty of food w/ protein, like quinoa, lentils, and tofu.
Those who are interested in the effect of eating plant based on athletic condition can watch this: The Gamr Changers. Here’s a trailer: https://youtu.be/C8RPGudUjzM?si=vBcJrVeZ_PWcluRB
Beverly, I really appreciated that video.
Patrik Baboumian is an inspiration for my weightlifting.
I’m a much better cook too. When I first went vegan, I made the same thing over and over – a bean curry dish. I dreaded having my parents over for supper because I didn’t know how to cook for them. Now, I can cook anything you want (or anything I want) with ease. I just ‘get it’ in the kitchen now and can put together tastier dishes than I ever ate as a non-vegan.
Excellent, Kari. Where do you go for cooking inspiration and resources these days?
I’m always thrilled to hear of another person going vegan. Along with my dh and 3 small kids we made the switch in 1995 and never looked back. It’s been a wonderful journey and we’ve met so many other compassionate souls along the way. I taught cooking classes for about 10 years and often referred to the why of going veg/plant based/ WFPB is supported by a 3-legged stool. It’s immensely beneficial for our bodies, for our planet and of course has the most profound effect on the sweet animals. My advise is to get out and join Veg groups, do potlucks and Veg dining night outs. They keep you motivated and help you find like minded individuals. Go veg🌱💚
Excellent, Susie. Your path sounds great.
I’ll try to find more locals.
Great stuff, Bryan – thanks for sharing! I went pescetarian seven years ago after reading an article about how chickens are stunned and killed. Then when my (teenage) son followed me, he started asking “why do we eat fish?” I didn’t have a response, so I’ve been vegetarian for the past four years.
He’s gone back to meat-eating, but I’ve found recently that I’ve started becoming intolerant to dairy. So I’m tending towards veganism due to *combination* of ethical and
health concerns. Combined with daily exercise (running/weights), I don’t think I’ve ever been healthier or had more energy.
Not sure why I’m telling you all this, other than to act as another data point, I guess. It’s rare, but I still do get the occasional “but what do you eat?!” on the side of football pitches and basketball courts from other parents. Other than list what you had for dinner over the past week, what can you do?
Sounds like you’ve hit a fine combination of diet and exercise for your body, Doug.
I sometimes get the “what do you eat?” question, and find mentioning Indian and Chinese food is a good first reply.
Congratulations! for becoming a vegetarian/vegan.I am already a long-time vegan for ~32yr.Do not miss tempe/h,please.Regards from Bandung,Indonesia.
Thanks Bryan, very interesting and thank you for sharing. I am vegetarian but I occasionally eat grass fed burger iron and I do eat free range eggs which is not ideal.
My good choices are mostly for reasons of animal welfare. Chicken is obviously very problematic but also pigs which are very intelligent social creatures and kept in very cruel conditions compared to other animals. I dont eat fish and I take Omega three and vitamin d supplements.
My family eat meat.
I try not to get too obsessive. I will eat meat if it’s offered and there is nothing else.
Speaking to a vegan at a conference dinner once and he said even flexitarians (mostly vegetarian) help as there are network effects that operate on the supply chains so even without evangelising your food choices still add up with those of others and start to have an effect on menus and in shops.
Hello, Eamon! Good point about flexitarians – if they actually eat plant-based often enough to have an impact.
I hear you about animal welfare. That hasn’t been top of mind for me, and it really should be. (We used to raise chickens, goats, turkeys in Vermont, free range, so we know how to do it.)
so pleased with your improved well-being! As a former macrobiotic gone omnivore for decades, at my age (approaching 67) and activity level, weight, etc. I’m leaning toward veganism. my Thai partner and I love to cook, and are mostly plant-based now. the trick is getting pork and chicken off the plate completely. It is more of a challenge for her than I. Keep up the good self-care; live long and prosper👏🏼
Thank you, Michael. And hey, can you share a drunken noodle recipe?
Thanks, Bryan. This is a brilliant testimony to how small (and big) changes can make our lives better. So many of us think “vegan,” and we think it would be impossible or we would starve. You prove differently.
Greg
Thank you, my friend and mighty editor.
Let’s see how far ahead of the curve I am.
Just a note to say I’m with you on the diet, the reasons, and the live-and-let-live approach! I’ve been vegan for about 20 years, but I’ve only eating closer to a whole-foods, plant-based diet in the past several. Like you describe, it’s pretty easy to do so where I live, but traveling can be a challenge. I’m a fan of lara bars (and like you, trailmix) for quick snacks. I have a small portable water kettle I take when traveling to make oatmeal in my room and if there is a walkable grocery I normally can do pretty well even in the least vegan friendly places. Here’s to the journey. Thank you for sharing your story!
20 years – wow!
I’ll try Lara Bars. My son’s got celiac, so the gluten-free aspect appeals.
Lauren, can you get the kettle on planes?
Oh good point! I normally check a bag, so no troubles there. This is the one that I use: Sekaer Portable Electric Tea Kettle Travel Small Mini Coffee Kettle https://a.co/d/9c0yOS4
That looks super handy, Lauren. You must have to bring a bowl, ingredients, spoons, etc?
I tried veganism for 12 months, but needed to switch back to an omnivore diet for health reasons. But I’m glad that you are succeeding with your plant based eating. I wish I could.
As a side note, I recently stumbled across a video on YouTube from your channel, where you were hosting a Zoom-styled lecture. I think it was titled “Election 2024: chaos and higher education”. Interesting to also find your blog via an unrelated Google search.
I hope all is well.
Greetings, Bret. I’m glad you found our election scenario video. It was quite an exercise. What did you make of it?
I’ve heard of some people who had to return to meat and animal products, including some friends of mine. Good luck with your diet!.
I enjoyed your article. I have been plant based for 5 years after my cardiologist recommended it. I had open heart surgery in 2018 and never want to go through that again. The doctor pointed out the way. I follow a whole food plant based no oil plan. Dr Esselstyn and his family provide books and podcasts, Dr Michael Greger has a good website at nutritionfacts.org, and Tim Kaufman is a good resource for recipes at fatmanrants.com. Good luck to you. It’s a journey.
Thank you, Joyce – and please stay healthy! Open heart is as radical as it gets.
I enjoyed your article. I have been plant based for 5 years after my cardiologist recommended it. I had open heart surgery in 2018 and never want to go through that again. The doctor pointed out the way. I follow a whole food plant based no oil plan. Dr Esselstyn and his family provide books and podcasts, Dr Michael Greger has a good website at nutritionfacts.org, and Tim Kaufman is a good resource for recipes at fatmanrants.com. Good luck to you. It’s a journey.
Love those docs they are right on!
It’s helpful to have their science based knowledge
Joyce, I’m so impressed – especially from open heart surgery!
I share your journey, and the rationale, but with the twists created through life in rural America. My cooking passion has radically altered through exploration of my “science” projects adorning the kitchen. Emulating existing comfort foods is valuable; creating the new textures and flavors is exciting. Focus on the nutrional value in food creates its own health-wave. While not as far along in the journey, I feel no crave to turn back. The food is simply better out here.
Good points, John, especially about recreating comfort foods. I should work on that.
50 years ago, after my brother was diagnosed with cancer and the doctors told him to stop eating red meat in order to help him better slow the progression of it, I became vegetarian. 10 years ago it was a pretty natural progression for me to go vegan. I’m now 70 and have had no health issues, I take no medications. I have no musculoskeletal/orthopedic pain and have the agility of a 20 year old. My weight is perfect and I still work a demanding job in healthcare (by choice) with plenty of energy.
I feel that it helps me, animals and the planet to live this life style and I love and cook vegan food. Lots of data shows how factory farming of animals contributes more greenhouse gas than all of transportation combined. Our planet needs vegans.
That’s hilarious.. my hubby had stage 3c testicular, metastasized to his lymph nodes and after 7 years in remission, they are telling him to eat more red meat.. lol.
My doctor too.. I have printzmetal angina, passed away from a pulmonary embolism, resuscitated after 5 minutes.. here I am 4 and a half years later, and have been told to eat .ore red meat.. Am not a red meat eater.. I love my fish. And chicken.. my numbers are all in the zone but my iron..they told me to at least eat a burger once or twice a week since I detest steak.. lol.
I hope you and your brother are doing well. I guess whatever keeps our bodies moving… But I still love lots of veggies!!
Brava Joanne! Your final paragraph really nails it! It’s a win-win-win-win. So glad you’re enjoying all the positive effects.
Splendid, Joane – I mean your improvement in life, not your poor brother’s diagnosis. I’m so glad this works for you.
Splendid, Joane. What a great path you’ve followed.
I’m always thrilled to hear of another person going vegan. Along with my dh and 3 small kids we made the switch in 1995 and never looked back. It’s been a wonderful journey and we’ve met so many other compassionate souls along the way. I taught cooking classes for about 10 years and often referred to the why of going veg/plant based/ WFPB is supported by a 3-legged stool. It’s immensely beneficial for our bodies, for our planet and of course has the most profound effect on the sweet animals. My advise is to get out and join Veg groups, do potlucks and Veg dining night outs. They keep you motivated and help you find like minded individuals. Go veg🌱💚
As a result of complications of IBS I recently started following Dr. Joel Fuhrman and his nutritarian philosophy. His book ‘Eat to Live’ advocates a strict 6 week start where you cut out all animal fats, dairy and processed foods. It’s too soon to tell but hoping I can get off these meds in about 6 months.
Good luck, JJ!
Hi, I have been a vegetarian for over half of my life now. I “tried” being a vegan 20 years ago and couldn’t keep it up. Now this past January I decided to go for it again. And so far so good. Sometimes I miss the easiness of having cheese (and the taste) also no more candy bars hahahaha. Do any of you ever sneak a bite in? Anyway, I make my own cheese now with cashews and sometimes nutritional yeast. Cooking is fun now and I like making my own take on lots of meals. I follow lots of sites and print out recipes when I like what I see.
Karin, I’m impressed by your making your own cheese. Wow!
I’ve gone back and forth a few times. I live in rural western Nebraska, in a town once known as the Cattle Capital of Nebraska. Finding vegan or even vegetarian options is nearly impossible. To eat vegan, I would never be any to enjoy a meal out with friends. After a several year fall from grace, and even an attempted stint into paleo, I’m dusting off my veg cookbooks and diving back in. Now that there are options like Misfits Market, Thrive, etc, I’m sure that will help. It’s 200 miles to the nearest natural grocer such as Trader’s, Whole Foods, etc. I’m eliminating flesh, but will probably give myself a bit of grace on dairy/eggs due to dining options, so I don’t get frustrated and give up. Fortunately, I don’t dine out often. Thank you for sharing! Btw, Timeless Goods had a fabulous ImJaddara recipe with DePuy lentils. Best dish I’ve ever made! It was sublime!
I love mujadara with DePuys. The best.
And I’m sorry to hear of the challenges. Can you order vegan food delivered?
While I love the enthusiasm, and wish more people could enjoy the vegan or even vegetarian selections afforded by bigger cities, alot of us in the rural areas are limited by what we can buy locally or have shipped to us. My husband and I have to drive 5 hours to the nearest international market and have to rely on Amazon for specialty items. Also, affordable products are a rarety when you don’t live near a metropolis.
We had the same problem when living in rural Vermont. Now we live in the DC area, so there’s a decent variety of restaurants and tons of grocery supplies.
Stop pushing the climate agenda. A vegan diet has a greater impact on climate than a carnivore diet! Eat animals to sustain a healthy lifestyle.
Hi Ann, how does a vegan lifestyle contribute to climate damage?
What? 🙄
My wife and I started our vegetarian journey 26 months ago. I am 72 years old and my wife is 66. My wife is a retired trauma nurse of 42 years and witnessed first hand the ramifications on health emanating from a life time of poor diet choices in the vast majority of patients she served. For me, the behavioral change to plant base was relatively easy. I was never a big meat/fish/poultry eater, just ask my poor mother. Health wise, I feel better than ever, my life long battle with dermatitis has been eliminated, minimal aches and pain, arthritic free, my wife is healthy as well. We are fortunate in that my wife spends a great deal of time in research and meal planning and preparation. We will never go back!!
I’m coming up on 3 years myself since I turned to plant based food. My reasons were similar primarily health and then learned the impact it had on our planet. I used to weight 265 and now I’m at 180. I didn’t start exercising until after my second year. Being that I’m a stay home dad I do all the grocery shopping and cooking. At the beginning it was a lot of trial and error with a combination of taste testings. By now I have figured out most dishes that my family likes to eat but I still like to venture new dishes/recipes. Even though I was the one who made the choice to go vegan my whole family is vegan as well and has enjoyed it. They have also benefited from being vegan as well by losing weight, more fit, more energy, and other things. I live in Texas and never thought I would be a vegan but here I am and proud of it. I recommend it for everyone out there to try it.
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Setting a package of raw meat on my kitchen counter had always given me the creeps. I was so happy the day I decided that I would never do that again! Instead, I relish in the beauty of plants! Thanks for your article — really enjoyed reading it. Go vegan!!!
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After nearly 30 yrs as a vegetarian and attempting a vegan diet twice before, I’m finally there! Giving up cheese was very hard; it’s convenient. Understanding now that’s it addictive and I didn’t know an animal had to die in order to produce cheese. There is an enzyme in the stomach of ruminating (I think) animals that is required. I recently watched “What the Health” and after seeing abscesses punctured during the slaughter process, and knowing that the animals are injected with hormones and anti biotics frequently, one gentleman said, “You can think of cheese as coagulated cow pus”. That finished me off. I’m surprised that the reasons the folks here are primarily vegan are for health and environmental reasons. Chewing on bloody murdered flesh has always been my sole reason – it’s disgusting. No animal deserves to be murdered and eaten. I’m not convinced that anyone needs to return to meat consumption for health reasons. I’m wondering what those outcomes are. If you’re feeling rebellious, go vegan! The U.S. government loves when the people eat meat and dairy. Making the American population sick is enormously profitable.
Greetings, Sharon, and thank you very much for sharing your story.
Agreed on the profits of pain.
“coagulated cow pus” – whoa!
Hi, great to hear you’re not eating animals or their secretions. But you’re not vegan, you’re plant-based. Vegan isn’t a dietary practice. It’s a philosophical choice based on an ethical decision not to support the abuse and death of helpless animals. In fact, you don’t even mention animal abuse in your commentary. Carry on and kudos for eating a plant-based diet which certainly is beneficial to the planet and can have great health benefits. But please know “vegan” and “plant-based” are not synonymous.
I’m really inspired by your decision to adopt a vegan diet four years ago, Bryan! It takes a lot of courage and commitment to make such a significant lifestyle change, and I appreciate your willingness to share your experiences with us. I’ve been considering adopting a vegan diet myself, and your post has provided valuable insights and motivation. Thank you for being an inspiration and for sharing your journey with us!