The best times to start eating plant-based (and when to get advice first)

People who change how they eat usually succeed because the timing was right, not because they had more willpower. Here are the moments when a plant-based diet is easiest to start, and the situations where you should get advice first.

Good moments to start

• When your routine is already changing. A new job, a move to Accra, a new posting or the start of a new year. When your habits are already in motion, new ones are easier to set.
• During a fasting or reset season. Many Ghanaians already eat differently during Lent or other seasons of fasting and prayer. A few plant-based weeks at that time can show you how you feel, with support from people around you.
• After a routine health check. If your doctor has said your cholesterol, blood pressure or weight could improve, that is a good time to ask whether eating more plants suits you. You will also have a baseline to compare against later.
• In the hottest months. Lighter meals built on vegetables, fresh fruit, beans and whole grains can feel better in Accra's heat than heavy, fried dishes.
• When you are busy but want to eat well. This sounds backwards, but a planned meal service means the decisions are made for you. That is what our meal plans are for.

The easiest meal to start with

Breakfast. It is the meal most people already eat on repeat, so one good swap covers seven meals a week. Oats with fruit, hausa koko with koose, or a smoothie are all plant-based already. Once breakfast is settled, move to lunch, then dinner.

A simple timeline

• Weeks 1–2: plant-based breakfasts and two plant-based lunches a week.
• Weeks 3–4: most lunches, and dinners on weekdays.
• From week 4: start a vitamin B12 source if you have removed animal foods completely, and keep going.

Our 4-week plan sets this out in detail.

When to get professional advice first

A well-planned vegan diet can suit every stage of life, according to the Academy of Nutrition and Dietetics. "Well-planned" is the important part, and some situations need a professional to help with the plan:

• Pregnancy and breastfeeding, when needs for vitamin B12, iron, iodine and other nutrients rise.
• Babies, children and teenagers, who are still growing.
• Older adults, and anyone who has lost weight without trying.
• Anyone with diabetes, kidney disease, a history of anaemia, or who takes regular medication. Changing your diet can change how some medicines work.
• Anyone with a history of disordered eating. A restrictive new diet is not the right step without support.

In these cases, speak with your doctor or a registered dietitian before you begin.