[Paraphrasing, Explicating, and Analyzing in Blue]

How to Become a
Vegetarian, the Easy Way
POSTED: FRIDAY, AUGUST 17, 2007

Drink your tea slowly and reverently, as if it is the axis on which the world earth
revolves. -Thich Nhat Hanh
Zen Habits is about finding simplicity and mindfulness in the daily chaos of our
lives. Its about clearing the clutter so we can focus on whats important, create
something amazing, find happiness.
My name is Leo Babauta. I live in Davis, California with my wife and six kids,
where I eat vegan food, write, run, and read.

While being a vegetarian isnt for everyone (and neither is Pamela Anderson), I talk to
lots of people every day who tell me theyd like to become vegetarian, but it seems like
it would be too hard, and they dont have the willpower.
But becoming a vegetarian, for me and for many others, is the easiest thing in the
world.
[Not everyone wants to be a vegetarian, for many including myself its an easy
lifestyle to maintain. The author presents their thesis in a relatable way,
acknowledging that this is a choice that not everyone will want to make.]
If youre not interested in becoming vegetarian or vegan, please skip this post (and dont
flame me in the comments). But Ive had numerous people, just in the last week or so,
ask me to post about becoming a vegetarian, as I seem to have become a poster boy
for vegetarianism (move over, Pamela Anderson!).

So in this post well look at some suggestions and tips for becoming a vegetarian
without too much difficulty, and some reasons you might consider it.
Why Become Vegetarian?
Again, let me state that vegetarianism isnt for everyone. If you are fanatically devoted
to meat (and I was at one time, so I understand), you might not be interested. If you
already eat healthy, or youre not interested in your health, you might not be interested.
But there are some reasons, for the rest of us, to consider it (and these are just a few
see these 49 reasons or these 21 reasons for more):
[The author relates further to their audience by claiming they were like the
audience at one point (i.e. devoted meat eaters) and claiming they understand if
the reader is not interested.
Tone: informal]
1. Cut the fat. While meat provides a lot of protein, it also provides a ton of fat
especially saturated fat. Which means that by cutting out meat, youll be cutting out a lot
of bad fat, and replacing it with things that are probably not only lower in fat, but that
contain some good fats. This greatly reduces your risk of heart disease, and in fact
numerous studies have shown that vegetarians tend to have a lower risk of heart
disease, as well as hypertension, diabetes, cancer and other diseases. Read more
here.
2. Less food poisoning. Food poisoning gets millions of people each year and many
of them from meat, which is a good breeding ground for harmful bacteria, especially if
not stored, prepared or cooked exactly right. Cut out meat and you lower your risk of
food poisoning (especially if you also cut out eggs and dairy, but thats optional).
3. Reduce the suffering. You probably dont want to hear about the horrific treatment of
animals that are raised for food, even before they are slaughtered for our benefit. But
suffice it to say, there are great amounts of suffering involved, and by cutting out meat,
you are reducing your involvement in that. Read more here.
4. Help the environment. There are actually numerous ways that the meat industry
harms the environment, from a waste of our resources (animals raised for food eat

enough grain to feed the world), to a waste of fuel, to the pollution caused by their waste
matter, and much more. Read more about that here.
5. Help your weight loss. Its possible to be vegetarian and eat very unhealthy foods,
including Coke and fries and fried stuff and pizza and chips. But its much more difficult.
Studies repeatedly show that vegetarians are slimmer and are less likely to be obese
than meat eaters. If youre trying to lose weight, being a vegetarian can be a good part
of your program.
6. Get more nutrition. In general (though not necessarily), vegetarians replace meat with
more nutritious foods, such as fruits, vegetables, beans, whole grains, and so on. If you
do that, you will be getting more of the nutrients your body needs, giving you better
health, less illness, and more energy.
[The author presents a few facts on aspects of your life vegetarianism have been
proven to enhance to persuade the audience using logos.]
20 Tips for Becoming a Vegetarian
So, if youd like to become a vegetarian, without too much trouble, here are my
suggestions:
1. Have good reasons. If you just want to become vegetarian for kicks, you probably
wont stick with it for long not because its hard, but because any lifestyle change or
habit change requires a little bit of motivation. You need to first think about why you
want to become vegetarian, and really believe in it. The rest is easy.
2. Read up. Before starting anything new, I tend to read as much as possible about
whatever it is that Ill be doing. I suggest you do so with vegetarianism. Check out a
couple of good books from the library (or better yet, borrow from vegetarian friends).
And there are tons and tons of good sites on the Internet. One of my favorites is
GoVeg.com.
3. Find good recipes. You dont need to go out and buy a bunch of new cookbooks,
although thats certainly an option. But again, there are many great recipes online. Try
GoVeg.com another favorite of mine isPost Punk Kitchen (also see their forums). In
fact, it can all be a little overwhelming but dont worry, you dont need to decide on

anything. Just look through the recipes, take note of a few that look really good, and
decide to try a few of them. You have the rest of your life to test out other recipes!
4. Try one recipe a week. My suggestion is just to try one new vegetarian recipe a week.
If you like it, add it to your collection of staple recipes that you eat on a regular basis. If
the recipe isnt that great, try another next week. Soon, youll have a good list of 5-10
great recipes that you love to cook and eat. And really, whether youre vegetarian or
meat eater, thats probably all you really eat on a regular basis anyway (for dinner, at
least). Most people only have 7-10 recipes that they cook regularly. Once you have that
many vegetarian recipes, you are good to go.
5. Substitutions. Also try your regular recipes that you love, but instead of using meat,
use a meatless substitute. So if you love to eat spaghetti or chili, for example, substitute
a ground-beef alternative from Bocca or Morning Star and just cook it the way you
normally would. There are alternatives for just about any kind of meat, and some of
them are quite good. You can go on eating what you normally eat, but meatless.
6. Start with red meat. I suggest a gradual transition into vegetarianism although you
can do it all at once, Ive found that for many people, a gradual transition works better.
Theres no need to give up all meat at once. Try a few new recipes, maybe eat one
vegetarian meal for the first week, two for the second, and so on. If you do this, start
with red meat, as it is typically the least healthy.
7. Then the other meats. After a couple of weeks of going without red meat, try cutting
out pork for a couple of weeks. Then cut out chicken, the seafood. With this two-week
approach (and you can even make it 3 weeks or a month for each stage if you want to
go more slowly), youll hardly notice the difference. Ive found that I dont crave meats
anymore, although I did for about a week.
8. Consider dairy & eggs. Vegetarians vary widely on this, so theres no mandate to give
up dairy or eggs if youre giving up meat. Do what feels right for you. But if you go
meatless for awhile, and want to try to go a little further (in terms of health, the
environment, and helping animal suffering), consider these foods. For one thing, they
are often high in saturated fat, especially compared to soy alternatives. It was easy for
me to give up eggs, as Ive never been a huge fan, but transitioning to soy milk took a
few days to get used to although I cant stand the taste of milk now. :)
9. Think about your staples. A useful exercise is to make a list of foods you regularly eat,
for breakfast, lunch, dinner, desserts and snacks. Not meals, but ingredients. And then

think about vegetarian alternatives, and make a new list. For example, instead of eating
chicken in a stir-fry dish, you might try tofu. With a new list of staples, you should have
no trouble stocking your fridge and pantry.
10. All in one go. Some people prefer to give up meat all at once. While this takes a little
more determination than the gradual solution I advocate, its not that hard, really. Just
prepare yourself by taking some of the steps above (finding recipes, substitutes, a new
list of staples, and reading as much as possible), and then give it a shot. It should only
take a few days to get used to it, and then youll have very little trouble after that. The
only issues youll have to work out, once youre used to going without meat, are things
like eating out, eating at others houses, and other similar issues. Read on for more on
these.
11. Adequate protein. One myth about vegetarianism is that you dont get enough protein.
Actually, meat eaters usually take in way more protein than they need. Protein
requirements for the average adult are lower than people think. If you eat a varied diet
(not just junk food, for example) that includes vegetables, grains, beans, nuts, soy
protein and the like, you will be fine. It would hard to create an eating plan where youre
getting inadequate protein (the junk food example would be one). Another myth is that
you need to eat different types of protein within a single meal (or even a single day) to
get complete protein from plants actually, as long as you eat varied proteins (such as
those listed above) over a few days, youll be fine. And soy protein is a complete
protein, just like meat.
12. Junk food. Again, you can be a vegetarian and be very unhealthy, if you eat junk food.
Being a vegetarian is not a license to eat junk food (although you can probably indulge
yourself a little more often now that youre not eating meat). Try to stick with fruits and
veggies, whole grains, beans, nuts, soy protein, low-fat dairy and other nutritious foods
for the most part.
13. Ethnic food. One of the great things about becoming a vegetarian is that it often spurs
people to try new and interesting ethnic foods (or reminds them of foods they love but
dont eat much). Great vegetarian dishes can be found all over the world, from Italian
pasta to many Indian dishes to spicy Thai food to Chinese, Ethiopian, Moroccan,
Mexican, South American and more. It can be interesting to do a series of theme weeks,

trying vegetarian dishes from a certain country for one week, and then moving around
the world and sampling other great ethnic foods.
14. Tell friends & family. If youre really going to become a vegetarian, youll have to talk
to the people you know and love about it. Youll still be dining with them, at restaurants,
at their homes, at social gatherings, at work, and so itll be better for everyone involved
if they know what youre doing (they might prepare a vegetarian dish for you, or you
might bring one for them to try), and if they know the reasons why. Some people might
have a hard time with it. Just try to explain it to them, without getting defensive or
argumentative, and ask them to be understanding (and maybe to give some of your
food a try). Dont try to force vegetarianism on anyone, or sound preachy, but do give
them more information if theyre interested.
15. Have fun. Most of all, dont make becoming a vegetarian be a restrictive, grueling
ordeal. If you feel like youre depriving yourself, you wont last long. But if you feel like
youre doing something good, and trying out some great-tasting food, youll stick with it
for much longer (for life, I hope). Have a great time along the way.
16. Plan ahead. Often what gets in the way of new vegetarians is that they go somewhere,
and dont think of what they might have to eat. Going to a party or a dinner can be much
better if you prepare a great dish and bring it along (let the host know about it first). An
errands trip doesnt have to result in you going to McDonalds, starving, if you pack a
lunch or bring some snacks.
17. Cook ahead. Another problem is when we dont have any vegetarian food ready to eat,
and so we resort to whatever is easiest (if we dont feel like eating or are too hungry to
wait). Instead, you could cook a big pot of vegetarian chili or soup or something, and
have it in the fridge for when youre hungry and dont have time to cook.
18. Vegetarian snacks. I love to eat fruits and cut-up veggies, but there are lots of other
great snacks you can eat. Roasted (or raw) almonds, hummus and pitas or veggies,
blue corn chips and salsa, low-fat granola, berries with soy yogurt, whole-grain cereals,
Kashi crackers dozens and dozens of snacks, actually, if you take a look around.
Have plenty on hand, at home, at work, and on the road.
19. Vegetarian restaurants. Theres only one vegetarian restaurant on Guam, and
unfortunately its closed on nights and weekends (its a Seventh-Day Adventist joint,
open for lunch on weekdays, and its great). But you might live in an area with dozens of
great vegetarian restaurants. Give them a try! You might discover some wonderful food,

and thank your lucky stars you decided to give vegetarianism a try. Otherwise, most
restaurants will have some vegetarian options, or can cook you a vegetarian dish on
request.
20. Vegetarian convenience foods. In your supermarkets frozen section, youll probably
find a lot of vegetarian foods that can be microwaved. You might give some of these a
try (I love the Amys brand). Beware that, like most convenience foods, these are more
expensive than home-cooked stuff, and most likely not as healthy. But you can find
some fairly healthy foods there too. At any rate, its always good to have a couple of
convenience foods in the freezer, just in case.
[Purpose: The authors purpose in this article is to present 20 ways in which to
make transitioning to vegetarianism an easier process. These tips provide
insight into the steps needed to make this change.]

25 Tips for Vegetarian Newbies

Written by Courtney Carver

As I mentioned last week in How to Become a Vegetarian, a big diet/lifestyle

change is not easy. If you are trying to eat less meat, or are making the
commitment to be a vegetarian, these tips might help.

[The author admits that this change isnt easy, but claims these tips may
make the transition easier.

Tone: use of might indicates less formality; informal]

1. Visit a farm or animal sanctuary If you crave meat, visit

some local cows or piglets. Really look at them and see how they

interact with you. Fall in love with a furry friend, and you might not
want to eat it.
2. Dont expect everyone to embrace your new diet I havent
eaten meat in several years, but my family and most of my friends
still do. Big change is scary and can be uncomfortable. Not
everyone wants to go there.
3. Read about CAFOs Educate yourself about how meat is
put on the table.
4. Watch the Earthlings movie or trailer if you can get through
it If shock and awe inspires you to make changes, watch this
movie.
5. Have compassion Extend the same kindness you have
for animals, to yourselfespecially if you slip.
6. Dont be a junk food vegetarian Just because potato chips
are vegetarian doesnt mean they should be a staple of your new
diet.
7. Try new fruits and veggies Add some new flair to your
apples and bananas. Dont overlook certain produce because
youve never had it before.
8. Choose wisely Eat by color, not by calorie.
9. Dont over do it on the soy There are so many substitutes
for meat on the market, but start with fruits, veggies and whole
grains. Veggie burgers, hot dogs and other soy based substitutes
should supplement your diet, not be the foundation.
10. Take a vegetarian cooking class I am taking one next
week and cant wait to learn to cook something new and meet like
minded veggie chefs.
11. Dont expect a veggie burger to taste just like a meat burger
It tastes just like is a running joke in my house. Appreciate
the new flavor and textures of your vegetarian diet and dont
constantly compare to meat.
12. Buy local produce visit farms, and farmers markets or
consider buying a farm share through CSA.
13. Buy organic produce especially if its on this list.
14. Grow your own plant a garden or just a few herbs and
veggies if you dont have the space or time for big garden.
15. Eat whats in season Its less expensive and the flavor and
aroma of a fresh tomato is worth the wait.

16. Bring wilted veggies back to life Soak wilted greens,

carrots or celery in cold water for 20 minutes to bring the crunch
back.
17. Be offended 90,000 cows and calves are slaughtered
every day, just in the U.S. and 14,000 chickens are killed in the
United States every minute.
18. Remember meat doesnt equal muscle There are
vegetarian body builders and ultra runners (check out Matts story
at No Meat Athlete) . Even gorillas are vegetarian!
19. Make soup Blend and heat up two tomatoes, 1/4 onion, a
carrot, veggie bouillon cube and a little pepper.
20. Make juice If you have a juicer, try a handful of rainbow
chard, 1/2 cucumber, 1 lemon (with rind), 5 or 6 stalks of celery
and 1/2 of an apple.
21. Read books that support your new diet See five of my
favs below.
22. Recognize that fish have feelings too I ate fish long after I
gave up chicken and beef but finally decided that I couldnt eat
anything that has a mom.
23. Appreciate the health benefits of giving up meat Have a
check up and your cholesterol checked when you give up meat
and then again 6 months later.
24. Dine out Most restaurants have vegetarian options, but
check out a local vegan restaurant for some unique menu items.
25. Look forward to more energy It can take your body three
days to digest meat. There is a lot of energy required to get a steak
through your system. Now that you are eating a lighter, kinder diet,
your energy levels will soar!
[Purpose: The author presents both reasons to become vegetarian (i.e.
ethos, logos) and tips to maintain this lifestyle.]

The Life of a Vegetarian

in a Meat-Eating World
by Rob Daugherty

After my first year of teaching, I took advantage of the summer off and drove across the
USA. It may surprise you, but there are people in our modern world that really dont
know what a vegetarian is. I stopped at a diner deep in the heart of cattle country, where
healthy eating is trimming the fat off the steak and sopping the gravy with wheat bread
instead of white. When I asked if they had any vegetarian dishes the waitress
responded, Oh sure! Turkey or chicken?
I smiled politely, shook my head, and ordered what some of my friends call rabbit food
(a tossed salad). After a loud clanging of pots and pans, the waitress arrived at my table
with a sheepish grin, The cook tossed the salad alright - all over the floor. Then she
leaned in to whisper, Its probably better anyway. Most people around here dont eat
lettuce unless its on their burgers and Im sure the stuff was a few days old.
Whats a vegetarian to do? I was starving and the nearest town was 70-80 miles away.
I searched the menu and found the heart attack on a plate-deep-fried mushrooms,
onions, zucchini, okra... beer-battered whatever. Instead of these or a casket of fried
mozzarella sticks (did I just say casket? Freudian slip), I was happy to choose mashed
potatoes, homemade macaroni and cheese, and green bean casserole. Not a bad meal,
I thought, as a few folks glanced my way from beneath John Deere caps and cowboy
hats.
After eyeing this odd stranger for a bit, the waitress yelled across the counter, Youre a
vegtarian? How come you dont eat meat? The room became silent. Eyes slowly lifted.
Trigger fingers itched. My cautious response was heard by all: I dont eat meat because
each time we ingest the flesh of a once living being, our souls slightly weaken, making it
more difficult to achieve enlightenment.
The waitress stared at me blankly, but I felt the booth behind me shake. You saying Im
going to HELL because I eat MEAT? I escaped thanks to the conveniently greasy floor
between myself and a very large belt buckle. I realized on my way out that telling the full
truth every time in every setting is NOT the best thing. I made a personal pact as I saw
a small crowd of flannel shirts and cowboy boots through the dust in my rear-view
mirror: to make my explanations for not eating meat fit the circumstances. My next
opportunity came a few weeks later.

[The author provides a personal experience in which they had a negative

experience as a result of others having a lack of knowledge about this way of
life.]
I was in northern California, home of the redwoods, Bigfoot, environmentalists and
crusaders for legalizing marijuana. I had chosen a hip-looking caf for lunch. After they
saw my east coast license plates, an appropriately hip-looking group invited me to join
them. This time I was prepared. Im a vegetarian because it bothers me that there are
people starving to death while we waste 16 pounds of grain to make one pound of beef.
Why not use those 16 pounds of grain to make 16 pounds of food? I began to feel the
warmth of admiration and continued with even more passion, If Americans ate just 10%
less meat, the amount of grain saved would feed the starving of the world. The cool
people with eyebrow rings and tattoos nodded with approval as they ordered veggie
burgers and plates of steamed vegetables. I left this town high on hipness, surfing the
sea of cool.
Sometimes, though, no matter what I say, no matter how many points I make, I am
wrong. Wrong wrong wrong, dammit. Such a time came one evening, as I was having
dinner with a friend and her buff, thick-haired, knows-everything-because-his-daddys-adoctor, drives-a-BMW boyfriend. When my friend asked if I was still a vegetarian, I was
laughed at and subjected to a lengthy tirade about what a complete imbecile I was. After
my usual brief explanations were shot down, I had heard enough. I began MY tirade
You need to eat meat because youre a serious athlete? The strongest animals in the
world - elephants and gorillas to name but two - are herbivores. Studies have shown
that most people eat too much protein and this blocks the bodys absorption of vitamins
and minerals. All amino acids can be supplied by plant sources alone and fiber comes
only from plants. A vegetarian diet isnt healthy? I picked up speed. Vegetarians are
less likely to form kidney or gall stones, have lower risk of getting osteoporosis, have
drastically lower blood pressure, lower cholesterol and almost no heart disease. Cancer
death rates for vegetarians are one-half to three-quarters of those of non-vegetarians.
The most respected oncologist in my town is a vegetarian and raised his children that
way. Hmmm I wonder why? Maybe hes just not all that educated on the subject...
To my surprise, a young woman sitting behind us interrupted me: Im sorry, but I
couldnt help overhearing your conversation. I just published an article on chicken farms
and the beef industry. If you saw how disgusting and unsanitary things are, if you had
any compassion whatsoever for animals, youd never eat flesh foods again.
I think Mr. Studmuffin was overwhelmed by all the reasons not to eat meat, but he
wasnt giving up. He tried another angle. But what do you eat? Theres really nothing
but salad and vegetables. He continued in a condescending, belittling manner, What
would you do at business or social functions if you dont eat meat? Or youre on the
road and in a hurry? He looked at me as though I must not get out much.

Nothing to eat? It was my turn for condescension. I smiled sympathetically. The

variety of foods is limited only by ones lack of creativity. I began speaking quickly with
little pause between sentences. I was inspired.
Lets start with Italian. Any kind of pasta will work. On pizza you have onions, peppers,
tomatoes, mushrooms, olives, pineapple... you name it. Mexican-theres nothing better
than a free bowl of warm tortilla chips and salsa while I wait for my bean burrito, cheese
and onion enchilada, refried beans, and Spanish rice. Chinese? Vegetable Lo Mien,
vegetable stir-fries--broccoli, snap peas, leeks, carrots, those tiny corn cobbies served
over rice... even egg rolls. Oh, and dont forget Indian restaurants.
But if I have a meeting in a good old hot dogs, apple pie establishment? Hmmm I
love grilled cheese and tomato sandwiches. And soup... do I love soup! Tomato, broccoli
and cheese, corn chowder, cream of potato, vegetable rice, minestrone, vegetarian split
pea...
You can order a submarine sandwich - or grinder if you live in the northeast - and fill it
with lettuce, tomatoes, peppers, mushrooms, cucumbers, carrots and olives. You can
completely forget that you used to put a slice of meat on the thing.
Youve got breads and grains in general. Youve got hummus, peanut butter, nuts,
legumes... sorbet, frozen yogurt, watermelon, bananas, strawberries I shouldnt
mention some foods but I will: chocolate, cinnamon rolls, donuts, ice cream, potato
chips, biscuits, baklava, cheesecake, pudding
While were on the subject of deadly foods, what options does a vegetarian have in fast
food restaurants other than french fries and salad? Veggie Whoppers and grilled cheese
are on some Burger King menus. McDonalds cheeseburgers are actually quite good
without the meat. Wendys offers vegetable pitas and baked potatoes. Kentucky Fried
Chicken has corn-on-the-cob, mashed potatoes, green beans, and excellent potato
wedges. You can order Taco Bell bean burritos, rice, and Nachos Supreme or Mexican
Pizza without the meat.
And if you cant live your life without the taste of meat, vegetarian meats now taste so
much like the real thing youd be hard-pressed to tell the difference. Chicken patties,
chicken nuggets, hamburger patties, ham and cheese rolls, sausage, bacon, hot dogs you actually know whats in the veggie ones - and more.
By the time Id finished, I had an audience begging for more and a BMW guy
openmouthed and speechless. I left the premises amongst applause and with the
satisfaction of knowing that another opinionated butt-wipe has been set straight by my
brilliance.
[The author explains their experience of personally presenting the logos of eating
vegetarian, and describes the crowd that accumulated during the speech.]
My mother-in-law (notice the transitional element) is annually offended that we dont eat
her slaved-over-for-hours Thanksgiving turkey. She has often chided me for raising my

children as vegetarians. You should let them eat right until they are old enough to
decide on their own. My response is that I wholeheartedly agree! When my children are
old enough to increase their chances for disease by choosing less healthy foods, they
can do so. Until then, I have the responsibility of providing them with their best chance
for good health.
[The author provides their personal ethos for raising their children vegetarian
(i.e. teach them good eating habits until theyre old enough to make their own
choices) as well as providing an example of family that may not be so supportive;
a common obstacle for the recently vegetarian.]
Ill admit that before switching some ten years ago, I thought that being a vegetarian
meant I would eat only salads, tofu, fruits, and bread. I thought that I would die of meatwithdrawal symptoms, quickly tire of leafy green vegetables and go crazy as I fruitlessly
(no pun intended) search for places to eat. On the contrary, Ive found that its actually
quite easy to simply not add meat to my meals.
And if youre ever deep in the heart of cattle country and you find yourself waist-deep in
cowboy boots and belt buckles, remember the lessons learned; cater your answer to
those around you. My mother died just last year from eating bad meat, OK? And then
cry. Crying while mentioning your mother ALWAYS does the trick!
[The author relates to the audience in the I was once like you fashion.]
Rob Daugherty has managed to live an active lifestyle for the last ten years as a
vegetarian despite dire warnings from the neighbors and in-laws. As much as he
tries to eat perfectly he still has a weakness for pineapple and onion pizza and
Reeses Peanut Butter cups. For more humor and enlightenment, check out Robs
short stories on his two sites www.manlythoughts.com and www.hypnosite.com
This article appears in New Renaissance, Volume 11, Number 1. Copyright 2002 by
Renaissance Universal, all rights reserved. Posted on the web on March 2002.
[Tone: Very Informal; speaks of personal experience as if telling a story]