Our bodies adjust to the foods we eat so it's never a good idea to abruptly change your diet overnight.

It is very hard to just stop eating meat, but a more sensible approach would be to make smaller adjustments that give your body's digestive system time to adapt.

Every person will respond differently to changes in their diet. Many people have dramatic weight-loss victories and overcome major health hurdles, while others initially feel tired and debilitated, with no noticeable change to their weight or health.

In the long term, if you have problems with health, veganism may be just what you need to bring you back to health.

Veganism is a lifestyle — not a diet. Although it is possible to be far healthier than you have ever been on a vegan diet, there are also unhealthy vegan foods available.

You cannot simply eat the standard meat eaters' meals without the meat, and becoming a vegan does not automatically guarantee a more energetic, slimmer you.

In order to lose weight or improve your health, you will need to restrict saturated fats and processed foods, begin exercising, monitor your nutrient and protein intake, and add wholesome fresh fruit and vegetables to your daily meal plan.

Listen to your body and take responsibility for your eating plan.

How start eating like a vegan:

Start by trying three vegan days a week for the first three weeks...

Think of three vegan meals you already enjoy and make those your dinners. Think of three meals you enjoy that can easily be adapted by replacing the animal products with veggie alternatives, and make those your lunches.

Breakfast is easy with muesli and dried fruit or nut butter on toast. Quinoa porridge or tofu scramble are also great breakfasts.

Add a soya protein shake and fruit as your snack.

Then try five vegan days a week for the next 3 weeks...

By now, you will know what you like and what gives you the most energy, so use those meal plans as your standards for three days a week.

On the other days, start experimenting with new ideas and recipes.

Form a vegan support group of like-minded friends or family and take turns preparing new dishes. Make it fun.

Congratulations, you are now ready to become a fully-fledged vegan, seven days a week.

Give yourself a pat on the back. Being a vegan, you now save 100 animals lives every year.

Veganism isn't about being pure or perfect; it's about making the effort to progress towards a more compassionate lifestyle.

Each time you become aware of something new, it will alter the way you view your food. Let this new perspective motivate you from the inside out — you will be amazed at how easy it is!

What do vegans eat?

Fresh food

• Include lots of green, leafy vegetables in your diet. Fresh, organic produce is always best. Steam them or enjoy them raw to acquire the most health and energy benefits from your food. Spinach and broccoli have a high iron and protein content.
• Colourful vegetables, like carrots, butternut and red peppers are rich in antioxidants.
• Fresh fruit is the perfect portable in-between-meal snack, or as a pick me up during the 4pm afternoon doldrums.
• Soak and boil mung beans, lentils, butter beans and chickpeas. They can be frozen in meal-size portions and then added to soups, stews, stir fries, curries or salads when needed.
• Tofu is simple to prepare, just add it to whatever stew or soup you are preparing and the soft tofu will absorb the flavours in the pot. Otherwise you could deep fry tofu or purchase a firmer variety.
• Rice, corn, pasta, and potatoes can be used as the base of your meal.
• Muesli can be made with rice, quinoa, soya, millet and buckwheat flakes and soaked in a little hot water to soften.
• It is always preferable to prepare food yourself from scratch, to reduce the chance of contamination from animal products used in the production process. Avoiding canned foods will also help reduce your salt and sugar intake.
• Humus and tahini make an excellent spread for corn thins and bread, or can be used in salad dressings.
• Dishes can range from Mexican-style chilli and tomato to Thai red curries.
• Condiments can include capers, olives, pickles and sun-dried tomatoes.
• Fats are a necessary part of your diet and it is far healthier to eat avocados, olives, almonds, sesame, pumpkin and sunflower seeds than to add oils.
• If you are adding oils to your food, rather use cold-pressed olive, canola or walnut oils.

• There are many vegan meat substitutes available worldwide. In South Africa, Fry's Vegetarian makes a whole range of tasty, low cholesterol burger patties, strips and minces.
• A large variety of Cheezly vegan cheeses are available at selected supermarkets.
• Soya mince is available at health stores or in the health section at supermarkets. If you are buying an unflavoured soya mince, first soak the mince in a bouillon made with vegetable stock or the flavouring you want to add to your meal. Avoid the commercially available soya mince as it is often genetically modified.
• Read the labels carefully, not all soya products are vegan. Soya yoghurts produced in South Africa are most often not vegan. Unless it clearly states "vegan" on the package, it isn't.
• Anything that can be made from dairy products can also be made from soya milk. Keep an eye open for vegan ice creams, custards, creams, butters and chocolate mousses. Many of the products use non-hydrogenated oils, which are healthier, but beware they are just as fattening as the dairy versions.

Vegan meal plan:

If you're battling try these meal plans…

Breakfast

Muesli with seed mix, dried fruit and soy or rice milk
Oats, sorghum or maize meal porridge with syrup
Fresh fruit smoothie
Tofu scramble, tomatoes, mushrooms and Fry's vegetarian sausage
Toast with almond butter

Lunch

Veggie burger
Humus on corn thins with salad
Mung dahl with basmati rice

Salad made with vegan cheese, sun-dried tomatoes, onion, and baby spinach

Dinner

Tofu in red curry with rice spaghetti
Soya mince lasagne
Cheezly pizza with capers, black olives, spinach and avocado
Vegetable soup with lentils and health bread

Snacks and desserts

Fresh fruit
Mixed nuts and trail mix
Fresh veggie or fruit juice
Nachos with avocado dip
Black cherries with tofu ice cream
Waffles with soya cream and maple syrup
Soya meal replacement