Cravings can be a real hurdle when moving from an omnivorous diet to a plantbased one.
If you’re like me, you probably grew up with certain comfort foods or snacks that seem hard to let go.
Switching to plantbased eating isn’t only about swapping out meat and dairy.
It also brings up some emotional connections with food.
Figuring out how to handle cravings goes a long way in helping you actually enjoy, and stick with, your new plantcentered lifestyle.
Why Cravings Happen When Going PlantBased
When you stop eating animal products and processed foods, your body and brain notice the change quickly.
Sometimes cravings hit because you miss familiar textures or flavors. Other times your body might actually be seeking specific nutrients.
Plus, there’s a habit factor. If you’re used to having cheese, ice cream, or chicken nuggets after a long day, ditching those old routines takes a little reprogramming.
Some researchers believe cravings might come from childhood memories tied to food or from behavioral habits built over time (NCBI).
Adjusting your environment and expectations plays a pretty big role in helping you handle this change.
First Steps: Setting Expectations
A popular belief is that cravings never go away, but I’ve found they do fade or change over time.
The key is to know that cravings aren’t a sign of failure.
They’re just your mind and body adjusting.
For many, the first two weeks bring the strongest cravings, but things usually start to settle after that.
- Don’t panic if a craving feels super strong: It’s part of the transition, not a setback.
- Give yourself permission to experiment: New plantbased meals can feel unfamiliar at first but get more rewarding with each try.
- Track patterns: Jotting down when cravings hit (even in your phone) can help spot triggers and weak points in your routine.
Practical Strategies for Managing Cravings
Handling cravings on a plantbased ride isn’t just about willpower.
It’s about building smart habits, prepping in advance, and getting creative.
Here are some things I’ve personally found helpful:
- Recreate Your Favorites: Explore recipes for plantbased “cheeses,” burgers, or desserts. The internet is full of bloggers sharing ways to mimic those classic comfort foods, and you may stumble upon a new favorite in the process.
- Keep Snacks Handy: Fill your pantry and fridge with easy grabandgo options, like roasted chickpeas, nut butters, fruit, or homemade energy bars. This keeps you from reaching for less ideal snacks in weak moments.
- Plan Meals: Since hunger can make cravings more intense, eating regular meals and snacks helps keep you satisfied and less likely to reach for animal products.
- Drink Water: Thirst sometimes shows up as hunger. I always try to have a big water bottle nearby so I don’t confuse dehydration with cravings.
- Allow Small Indulgences: There’s nothing wrong with the occasional treat. Plantbased ice cream or a baked good can really help settle a sweet craving and bring some joy.
Common Cravings and What to Do About Them
Everyone’s cravings are a little different.
Here’s a quick guide to some of the most common cravings and the alternatives worth checking out:
- Cheese: Nutritional yeast, cashewbased dips, and soy cheese are solid choices when you want that creamy, savory hit.
- Bacon: Smoky tempeh, coconut bacon, or mushrooms roasted with smoked paprika deliver similar flavor notes.
- Ice Cream: Frozen banana “nice cream” (just blend frozen bananas) or storebought plantbased options can do the trick.
- Chicken or Meat: Grilled tofu, jackfruit, or seitan offer a chewy texture. Stores are also packed with lots of convenient premade plantbased alternatives these days.
- Chocolate: Dark chocolate (look for dairyfree), cacao nibs, or avocado chocolate mousse round out the sweet tooth options.
Roadblocks and Troubleshooting
Cravings sometimes signal more than just a longing for taste.
They can be about nutrition or missing key textures.
Here are a few common speed bumps and some ways to deal with them:
Missing Protein or Healthy Fats
If you’re hungry an hour after eating or find yourself craving meat, it might help to bump up plant proteins like beans, lentils, nuts, and seeds along with healthy fats such as avocado, tahini, and olive oil.
These keep you full and support energy, so your mind isn’t always drifting back to what you “can’t” have.
Sugar Urges
Processed sugars can be tough to cut out.
Finding naturally sweet foods like fruit or dates is a handy strategy.
Sometimes herbal teas with a splash of cinnamon or nutmeg satisfy that “sweet fix” with zero added sugar.
Texture Cravings
Crunchy, chewy, and creamy textures may be what you’re looking for.
Airpopped popcorn, roasted chickpeas, or a creamy hummus dip keep your mouth happy and make fresh veggies more fun to eat.
Roasted nuts and seeds also punch up both flavor and texture.
Eating Out or Social Triggers
Restaurants and social gatherings can be tricky terrain.
Checking menus online for plantbased options or volunteering to bring a dish gives you more control and can spark conversations.
Over time, you’ll notice most friends and family are curious and even take some inspiration from new recipes you bring to the table.
Simple Tips for LongTerm Success
Sticking with a plantbased lifestyle is about making changes that feel manageable for the long haul.
Here are some tips to help keep you on track:
- Build a Support Network: Whether it’s messaging friends, joining online groups like Reddit’s r/PlantBasedDiet, or following plantbased creators on social media, having people cheer you on goes a long way.
- Experiment with Spices and Sauces: Sauces and spices can transform everyday foods into something craveworthy. Try chili, garlic, curry, and tamari to brighten up a basic stirfry or grain bowl.
- Get Familiar with Labels: Accidentally eating animal products or extra sugar happens to everyone at first. Reading ingredient lists and knowing your swaps helps you keep it together and boosts your shopping confidence.
- Forgive Yourself: Sometimes cravings win, and that’s just a part of the ride. No need for guilt or stress—just keep moving forward. A slip doesn’t knock out your whole progress.
How PlantBased Alternatives Help
One thing that’s changed in recent years is the massive range of plantbased products now available on store shelves.
Oat milk, almondbased cheese, and peaprotein burgers mean you can find something for just about every old favorite.
Plantbased options aren’t always identical to the originals, but they do a great job when you want something comforting and familiar.
Some brands really focus on getting the texture and flavor right.
Trying out different types and brands is a smart move.
I’ve learned that what makes my taste buds sing might not appeal to everyone, so a bit of taste testing is part of the fun.
Don’t hesitate to sample a few varieties and see which ones you enjoy most.
Frequently Asked Questions
Here are a few questions that tend to come up when dealing with cravings during a plantbased transition:
What’s the best way to deal with sudden cravings?
Answer:
Keep smart snacks close, drink water first, and have a list of goto alternatives for your mostcraved foods.
Sometimes just pausing for ten minutes helps the craving fade a bit, too.
Do cravings go away eventually?
Answer:
For most people, cravings become less intense over time, especially after your taste buds and habits adjust to new foods.
New favorites start to edge out the old ones.
Is it okay to eat “fake meats” or processed plantbased options?
Answer:
They come in handy, especially in the beginning.
While whole foods are awesome for nutrition, there’s nothing wrong with grabbing a plantbased burger or sausage to get you through a tough craving.
Making PlantBased Work for You
Cravings are a normal part of starting any new way of eating.
Staying flexible and curious helps make a plantbased switch much more enjoyable, and sustainable, in the long run.
Tastes change, habits evolve, and before you know it, those old cravings stop bothering you so much.
There are tons of delicious plantbased options out there, and tracking down the ones that are just right for you turns the challenge into a rewarding adventure.