The Beginning

It was an ordinary Monday morning. Looking at the steaming oat milk latte on my desk, I began to recall a decision I made three weeks ago. I was watching videos when a clip about climate change entered my world - it turns out that each meat-based meal we eat produces carbon emissions equivalent to driving 15 kilometers. This statistic shocked me.

Upon deeper research, I discovered that meat production's environmental impact goes far beyond this. According to the FAO, global livestock farming accounts for 14.5% of human-caused greenhouse gas emissions. This is more than the emissions from global transportation. Animal agriculture also consumes vast amounts of water - producing 1kg of beef requires about 15,000 liters of water, while 1kg of wheat needs only 1,500 liters.

These alarming statistics made me reflect on my eating habits. Do we really need to eat meat every day? Could reducing meat consumption make a contribution to the environment? With these thoughts in mind, I decided to embark on a 21-day vegan experiment.

Early Experience

The first Monday was a disaster. I habitually went to order takeout, only to remember - ah, it's a meatless day. After searching through my favorites, I couldn't find a single vegetarian restaurant that satisfied me. I ended up hastily cooking noodles with vegetables, only to find myself starving by afternoon.

This failed experience made me realize that simply replacing meat with vegetables wasn't enough. I began researching nutrition extensively, learning that vegetarians need to pay special attention to several nutrients. Beyond the commonly mentioned protein, iron, zinc, calcium, and vitamin B12 are also crucial micronutrients.

Iron is vital for the body as it's an essential component of hemoglobin, responsible for oxygen transport. While plant-based iron (non-heme iron) isn't as easily absorbed as animal-based iron (heme iron), its absorption can be significantly improved when paired with vitamin C. For example, when eating iron-rich spinach, you can add some lemon juice or pair it with an orange.

Zinc is another often overlooked nutrient. It's crucial for immune system function and wound healing. Whole grains, legumes, nuts, and seeds are all rich in zinc. I specifically bought some pumpkin seeds, which serve as both a snack and a zinc supplement.

Calcium supplementation is also key. Many believe that without milk, you can't get enough calcium - this is a misconception. Soy products, dark green vegetables (like broccoli and choy sum), and sesame are all rich in calcium. Moreover, plant-based calcium often has a higher absorption rate than animal-based calcium.

Vitamin B12 is one of the most important nutrients for vegans to monitor. It's mainly found in animal products and is crucial for normal nervous system function. Fortunately, many B12-fortified foods are now available, such as fortified cereals and plant milk. Taking B12 supplements under medical guidance is also a good option.

According to nutritional research, a healthy vegan plate should consist of 25% whole grains, 25% protein (legumes, nuts), and 50% fruits and vegetables. This ratio ensures the body receives adequate energy and nutrition.

The first week taught me that changing dietary habits isn't simply about eliminating certain foods, but learning to restructure our diet in a healthier, more environmentally friendly way. This requires both knowledge and practical wisdom.

The Turning Point

By the second week, I got smarter. I started preparing the next day's three meals on Sunday. Breakfast was black sesame walnut oatmeal, lunch was homemade quinoa salad, and dinner was planned as mushroom braised tofu. Guess what? The day went by smoothly, with no hunger pangs at all.

The breakfast's nutritional composition was very well-balanced. Black sesame is rich in calcium and iron, containing 1200mg of calcium per 100g, ten times that of milk. Walnuts are rich in omega-3 fatty acids, beneficial for cardiovascular health and memory. Oats provide sustained energy, and their β-glucans help lower cholesterol.

The quinoa salad for lunch was also a perfect example of nutritional value. Quinoa is praised by the FAO as a "perfect grain," containing not only quality protein but also all nine essential amino acids. I added chickpeas, bell peppers, and broccoli to the salad, increasing both protein content and vitamin and mineral intake.

The mushroom braised tofu for dinner was a dish combining tradition and nutrition. Mushrooms contain unique umami compounds that provide a meat-like satisfaction. Tofu not only supplements protein, but its isoflavones also help prevent osteoporosis.

Let me share a tip: To make vegetarian meals more "meaty," try these combinations:

King oyster mushroom slices + soy sauce + minced garlic, fried until golden, tastes remarkably like meat slices. Mushrooms are rich in protein, providing 3.6g per 100g, and when paired with soy products, the nutrition is more balanced. My usual cooking method is: slice the king oyster mushrooms thinly, marinate with soy sauce, minced garlic, and pepper for 15 minutes, then pan-fry over medium heat until golden on both sides. This dish's texture and appearance are very similar to pan-fried beef slices, even meat-eaters praise it.

Mushrooms + onions + carrots, made into vegetarian meat sauce, paired with pasta - even my meat-loving roommate couldn't stop praising it. Statistically, this combination provides about 2.5g protein and 15g carbohydrates per 100g, very beneficial for the body. When preparing, I first chop the mushrooms and process them with onions and carrots in a food processor, then sauté with olive oil and season with tomato sauce, red wine, and vegetable stock. This method is not only nutritious but also achieves an authentic meat sauce taste.

Beyond these classic combinations, I've tried other innovative pairings. For example, making veggie patties with ground walnuts and cooked red beans, which are soft and juicy like hamburger patties. Or wrapping bean curd sheets around wood ear mushrooms, carrots, and glass noodles, steaming and slicing them to create a cold dish similar to cold cuts.

During this process, I discovered that vegetarian cooking is actually a fascinating subject. It requires not only understanding the nutritional value of ingredients but also mastering different cooking techniques to make vegetarian dishes both nutritionally balanced and delicious. For instance, I learned to use various seasonings to add layers of flavor: soy sauce for umami, vinegar for acidity, nut butter for richness, and sesame oil for aroma. These techniques make vegetarian cooking not monotonous but full of endless possibilities.

Unexpected Benefits

By the third week, I noticed subtle changes in my body. My sleep quality improved significantly - instead of taking an hour to fall asleep, I could now drift off within 15 minutes. My skin became clearer, with fewer breakouts.

These changes delighted me, so I began tracking these subtle physical changes. I found my energy levels were higher, and I no longer felt sleepy in the afternoons. My digestion improved, with less bloating. Even my fingernails seemed to grow faster than before.

Research shows that plant-based diets indeed have many health benefits. According to the American Nutrition Association, people who maintain a plant-based diet have a 25% lower risk of cardiovascular disease and a 50% lower risk of type 2 diabetes. These numbers amazed me.

Further research revealed even more benefits of plant-based diets. It helps lower blood pressure - studies show vegans have systolic blood pressure averaging 7 mmHg lower than the general population. Plant-based diets also help with weight control, as plant foods typically have lower energy density and higher fiber content, creating better satiety.

What interested me most was the impact on gut microbiota. Scientists have found that plant-based diets foster more diverse gut microbiota, which not only aids digestion but also strengthens immunity and may even affect our mood and mental health. This might explain why my sleep quality improved and my mood became more positive.

Regarding environmental benefits, I tracked my dietary carbon footprint during these 21 days using a carbon emission calculator. The results showed that just these three weeks of changes reduced carbon emissions equivalent to planting three trees. While this number might seem small, the cumulative effect would be tremendous if more people joined this movement.

Lessons Learned

Through this 21-day trial, I've summarized several tips to share with those who want to try meatless eating:

Preparation is crucial. Plan your menu for the week on weekends and prepare necessary ingredients. Stock some ready-to-eat protein sources like roasted peanuts, almonds, and dried tofu for snacks. I spend two hours on Sunday afternoons preparing ingredients, soaking beans and grains, washing and cutting vegetables for storage. This saves a lot of time during workdays.

Food storage is also important. I bought several airtight glass jars for different dry goods. Beans and grains should be stored in a cool, dry place, while fresh vegetables need proper ventilation. Some vegetables like broccoli and carrots can be cut and frozen for ready use.

Learn to identify hidden proteins. For example, quinoa contains 8.1g/100g of protein, nearly double that of white rice. Legumes are excellent protein sources, with soybeans providing 36g/100g of protein. Besides these common ingredients, sesame seeds, pumpkin seeds, and chia seeds are also good protein sources. I keep these nutritional data in my phone's notes for easy reference and meal planning.

Focus on nutritional balance. Each meal should have a proper combination of staples, protein, and vegetables. Vitamin B12 can be lacking, so consider supplementing with fortified foods. I now include B12-fortified plant milk at breakfast and ensure diverse ingredients for lunch and dinner.

Seasoning is key. Good seasoning can make vegetarian food more delicious. My commonly used seasonings include soy sauce, vinegar, sesame oil, and curry powder. I also use natural seasonings like kelp, mushrooms, and seaweed for their unique umami flavors.

Utilize kitchen tools effectively. A good food processor can save lots of chopping time, while a high-speed blender makes it easy to prepare fruit juices and nut milk. I also bought a steamer to cook several dishes simultaneously, saving time while maintaining healthiness.

Maintain an open and innovative mindset. Vegetarian doesn't mean monotonous. Many vegan bloggers share innovative recipes worth trying. I often modify traditional dishes, recreating classic flavors with vegetarian ingredients. For example, making "braised pork" with mushrooms or "mapo tofu" with tofu.

Recording and sharing are important. I started a food diary to track daily meal combinations and physical changes. This helps me adjust my meal plans and see my progress. Sharing experiences with like-minded friends also brings more inspiration and motivation.

New Perspectives

This experience gave me a new understanding of diet. Perhaps we don't need to completely give up meat, but reducing it benefits both ourselves and others. This isn't just about personal health, but also our responsibility to the environment.

Through this experiment, I deeply realized that changing dietary habits isn't just about changing what we eat, but how we view food, how we treat our bodies, and how we harmonize with the environment. It taught me more about nutrition, improved my cooking skills, and cultivated a healthier lifestyle.

Most importantly, this process showed me that everyone can contribute to environmental protection in their own way. While one person's effort might seem small, when more people join in, these changes create a huge impact.

Finally, if you want to try meatless eating, start with one day a week. This isn't just a change in diet, but a shift in life attitude. As the saying goes, "We don't need a few people doing it perfectly, we need more people doing it imperfectly."

On the vegetarian path, everyone can find their own rhythm and method. What's important isn't immediate perfection, but continuous effort and experimentation. I look forward to seeing more people join this meaningful journey of exploration.

What do you think? Feel free to share your thoughts and experiences in the comments. Let's discuss, grow together, and contribute to creating a better future.