This Doctor’s Advice For Going Vegan

So You’re Ready to Go Vegan—Now What?

That is the big question. You’ve made the decision, you want to get healthy, but you are standing at the starting line asking, “How do I actually do this?”

I’m Dr. Chaz, often called “the plant-based doc,” and today we are going to break down the nuts and bolts of transitioning to a vegan lifestyle. It might seem like a loaded question because every person is different, but there is a general formula for success. whether you are doing this to lose weight, reverse disease, or just feel better, here is your roadmap.

Step 1: Find Your “Why”

The very first step—before you buy a single vegetable or toss out a single carton of milk—is figuring out your “why.”

You might say, “I want to be healthy.” But you need to go deeper. Ask yourself why again. Why do you want to be healthy? Keep asking until you get to the nitty-gritty core of your motivation. Is it to be around for your grandchildren? Is it to avoid the heart disease that runs in your family?

Understanding your core motivation is crucial because there will be challenging days. There will be days when you just want a fast-food fix. On those days, that deep-seated “why” is what will sustain you and push you through.

Step 2: The Kitchen Purge

Once you have your motivation, you need to set your environment up for success. I tell my patients this all the time: If the devil doesn’t live in your pantry, he can’t tempt you.

If you know you can’t resist a bag of Oreos, why would you keep them in your house? Do a kitchen and pantry purge. Get rid of the things that you know you won’t win the battle against. If it’s not there, you won’t eat it. It is that simple.

Step 3: What Does a Meal Look Like?

A lot of people worry that vegan food is boring or that they will lose their cultural foods. I am Indian, and my husband is Indian; we come from a rich heritage of spices and flavors. We realized very quickly that we didn’t miss the meat because we kept the flavor.

A typical meal at my house includes:

A Vegetable: The star of the show.
A Green: Spinach, kale, chard, etc.
A Whole Grain: We typically do brown rice or Basmati rice.

We also eat a ton of fruit. For my kids, if they are being picky, I make big, colorful fruit platters. It’s all about presentation and keeping it vibrant.

Step 4: Meal Planning (The “Fishing” Method)

Patients often ask me to just give them a meal plan. “Tell me what to eat on Monday, Tuesday, and Wednesday.” And while resources like the 21-Day Vegan Kickstart app are phenomenal for walking you through those first few weeks, you eventually have to learn to fish for yourself.

You can’t stay on a “diet” if the food doesn’t taste good to you.

Start with what you know: Write down the meals you already love (tacos, pasta, curries).
Veganize them: Figure out how to remove the meat or dairy and replace it with beans, lentils, or tofu.
Experiment: Use Instagram or Pinterest to find 2 to 6 “go-to” recipes that you genuinely enjoy cooking and eating.

Step 5: Keep It Simple

There is a misconception that vegan cooking is complicated. It is not.

I have an Instant Pot at home (my handy-dandy pressure cooker), and it is a lifesaver. Just the other night, my husband came home late, threw potatoes, peas, carrots, onions, garlic, and Indian spices (turmeric, cumin, coriander) into the pot. He turned it on, and in five minutes, dinner was done.

It wasn’t a chef-level production; it was simple, healthy, and delicious.

Change Your Narrative

Ultimately, whether this journey is hard or easy comes down to the story you tell yourself. If you tell yourself, “This is going to be so difficult,” it will be.

But I challenge you to flip the script. Ask yourself:

What if this is really easy?
What if I find out this is really enjoyable?

The only person standing in your way is you. If you need help, seek out community. Whether it’s making an appointment at the Barnard Medical Center, downloading the Kickstart app, or attending an intensive workshop to learn the ropes, there is support out there.

Give yourself the gift of health. It starts with your “why,” and it ends with a delicious, simple meal on your table.

Would you like me to find a specific simple Instant Pot recipe similar to the one Dr. Chaz mentioned to help you get started?