I think we can safely assume that in this day in age, when we want something, we want it now.  Unfortunately, that's not how lifelong lifestyle changes work.  My transition from a meat diet went through multiple phases and it took almost 18 months before I could say I was on a 100% whole food plant-based diet.  Remember that any change in the right direction is a win, and that multiple small wins build confidence and determination, and reinforce the modified behaviors.  When 4-5 dietary modifications have been made with success, the 6th doesn't seem as difficult!  This way of behavior modification is much more fun, gratifying and sustainable than a 180 degree turn where all animal products and refined foods are stopped in a short period of time.

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My journey started with cutting out red meat.  Other meats and dairy remained in my diet, and I simply swapped red meat for healthier alternatives.  In this first transitional period, I experimented with what I call Stepping Stone Foods, which aren't as healthy as whole unprocessed foods, but are a tad better than their meat counterparts.  I focused on veggie burgers, bean burgers, chickpea burgers, beyond meat burgers.  I got some store-bought ones, and checked online for recipes for veggie burgers I could make at home.  For the first month, my goal was simple: cut out red meat.  You could say my first mission was SMART, which is an acronym for Specific, Measurable, Attainable, Relevant, and Time-based.  A month later, I experienced my first win and it felt great.  Not eating red meat was totally manageable and I knew I could sustain it.

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Next month, I tackled excess eggs.  Eggs were one of my favorite foods.  They were rich in protein, quick and easy to prepare and versatile.  One day I ate scrambled eggs, then boiled, then over-easy.  The possibilities were endless.  I had to replace it with a reasonable and healthy option that I liked.  I chose oatmeal.  But not that hardcore steel cut variety that I knew was the healthiest, but rather the instant oats of the Quaker variety.  I knew these were packed with sugar to add flavor and taste, but that was OK.  For me, these were another stepping stone food that I'd graduate from at some point. 

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And so the process went. Each month I tackled another food, then another.  Within six months, for breakfast I was eating instant oats with almond milk, with blueberries and raspberries, topped with Kashi Go Lean granola and a squirt of maple syrup to make it all palatable.  At this point, I was still eating yogurt, still had some processed foods in my diet, and still put cow's milk in my coffee at breakfast and during my afternoon caffeine requirements.  I knew I wanted to complete the process, but these remaining foods were almost impossible for me to stop, and I was OK with that.  I went back to the same books, documentaries and scientific articles that had fueled my journey up until then, and found the extra boost I needed.  I switched my white rice for brown rice, gave up instant oats for steel cut or sprouted oats.  I switched my coffee's cow's milk for an almond based sweetener and found a recipe for a smoothie bowl that I now love more than my usual yogurt bowl.  I lost about then pounds of fat, and probably put as much in muscle.  My recovery after workouts went through the roof, and almost all of my medical conditions (check out my blog for my backstory) magically disappeared.  

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It took almost 18 months for me to take out meat, eggs and dairy as well as all processed foods out of my diet.  And the journey did have its challenges which I list later (see Menu).  There were ups and downs, but I was convinced, motivated and confident that I'd get there.

That explains my first lesson, which is Go Slow and fix SMART objectives.  It took me more than a year to become 100% plant-based and the small wins along the way helped me gain confidence that the process was worth it.  I've now sustained it easily since 2016, and the positive spin-offs I've had by switching to a whole food plant-based diet far outweigh the taste of butter, milk, eggs, or meat.  To be honest, I'm almost embarrassed and appalled that I ate in such a way for so many years, knowing the science was there all along.

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