Your Free Vegan Starter Guide
What's Inside the Free Veg Guide
"The dining-out tips have been a game-changer. I travel constantly for work and no longer stress about staying vegan on the road."
"This guide covered everything I needed. The tofu scramble is now my pre-game staple."
Frequently Asked Questions
How do vegans get enough protein?
Vegans get protein directly from plants: whole grains, beans, nuts, lentils, quinoa, and vegetables all provide high-quality protein. It's rare to be deficient if you're eating enough calories overall. The guide covers exactly which plant-based foods cover protein, calcium, iron, and vitamin B12.
Is it more expensive to eat a vegan diet?
Not necessarily. A diet built around naturally vegan staples like beans, rice, and grains is typically less expensive than meat-heavy eating. Premade convenience foods do tend to cost more. The guide includes tips for keeping costs down, like buying in-season produce and stocking up on beans, grains, and seeds in bulk.
Is a vegan diet healthy for kids?
Yes. According to the Academy of Nutrition and Dietetics, well-planned vegetarian and vegan eating patterns are healthy at every stage of life, including infancy, childhood, and adolescence. The guide points to additional resources for parents, including PCRM.org and GetVegucated.com.
What if I travel a lot or eat out often?
The guide's dining-out section covers exactly this. It shows how to use Happy Cow to find vegan-friendly spots, how to call ahead at restaurants without a vegan menu, and a list of national chains (Chipotle, Taco Bell, Olive Garden, and more) that already offer vegan options.
How does going vegan actually help animals?
On average, a person eating vegan saves 105 animals a year. The guide walks through what standard practices look like on industrial farms for cows, pigs, birds, and fish, and shares real rescue stories from Animal Outlook's own investigations.
Who made this guide?
This guide was created by Animal Outlook, a national nonprofit animal advocacy organization founded in 1995. Animal Outlook challenges the status quo of animal agribusiness through undercover investigations, legal advocacy, corporate and food system reform, and empowering people to choose vegan.