7 Things I Wish I Knew Before Becoming a Vegetarian

1. Protein Isn’t Just in Meat 

One of the first questions vegetarians get is, “Where do you get your protein?” Luckily, protein is in a lot more than just meat. For vegetarians, foods like eggs, Greek yogurt, cheese, and milk are solid protein sources. If you’re dairy-free, options like beans, nuts, seeds, and tofu can still give you plenty of protein. Even things like pasta, bread, and Brussels sprouts have small amounts of protein, which add up. The trick? Try to include some protein in each meal, like a black bean taco bowl or a tofu stir-fry, to keep your body satisfied.

2. “Plant-Based” Doesn’t Always Mean “Healthy”

Switching to a plant-based diet doesn’t automatically make your meals healthier. While eating more veggies and fruits offers fantastic health benefits, there are lots of vegetarian options that aren’t all that nutritious. Things like donuts, cookies, and fries don’t contain meat, but they’re not exactly nourishing. Being a healthy vegetarian takes planning and mindful choices—like including whole grains, fiber, and fresh produce more often than processed treats.

3. Getting Enough Fruits and Vegetables Takes Effort

Going vegetarian doesn’t necessarily mean you’ll automatically eat more fruits and vegetables. Many people substitute meat with carbs or tofu, missing out on the recommended servings of fruits and veggies. To make sure you’re meeting those targets, try small steps, like adding a side salad, snacking on an apple, or having veggie soup before dinner. Aim to work up to two servings of fruit and three of vegetables each day.

4. Dining Out Can Be a Challenge

Restaurants are increasingly adding vegetarian options, but eating out can still be hit-or-miss depending on where you live. Some places might only offer a creamy pasta or veggie burger as their main veggie dish. If the main courses don’t appeal, try pairing two sides or appetizers, or politely ask for substitutions to make a meal that’s both filling and flavorful.

5. People Might Struggle to Cook for You

Even after years of being vegetarian, family and friends might still have trouble figuring out what to cook for you. If someone offers to make a meal, it’s always appreciated, but bringing a dish to share can be a good backup plan. For example, you might bring a hearty salad or veggie-based side to help round out the meal and ensure you’ll have something filling on the table. Keep expectations low, be thankful, and stash an energy bar just in case.

6. You Might Actually Gain Weight

Some people think that cutting out meat will automatically lead to weight loss. But eating vegetarian doesn’t guarantee you’ll lose weight, especially if you rely too much on refined grains or indulge in too many sweets. For sustainable weight management, try to fill up on fiber-rich fruits and vegetables, whole grains, and balanced meals. If your goal is weight loss, focusing on satisfying meals that combine protein, healthy fats, and vegetables can help curb hunger without feeling deprived.

7. You Can Get Most Nutrients, but You’ll Need to Pay Attention

but some nutrients can be trickier to get without meat, fish, or dairy. If you’re making big changes in your diet, consider talking to a dietitian who can advise on whether supplements might be helpful to meet your unique needs.

The Bottom Line

Going vegetarian isn’t as challenging as going fully vegan, but it does take a little thought and planning to make sure you’re eating a balanced diet. If you’re cutting out meat, dairy, or eggs, check in with a health professional to discuss potential nutrient gaps. With a bit of strategy, you can enjoy a satisfying, plant-based lifestyle.