©Planet 9 
           “Go Vegan! Go Vegan! Go Vegan!  But what the heck is Vegan?  Why do we hear it so 
        often and how the heck do I “Go Vegan?”  So very often we see and hear those words along 
        with the shocking claims associated with it.  But nowhere can we find a school, a course, a 
        class, a book, or film on how to actually Go Vegan.  Interestingly, the Go Vegan command 
        phrase can leave one with a sense of being judged, stigmatized, looked down upon, and 
        helpless, so most people throw in the towel before ever even having the towel.  Had I had 
        access to a guide from those very same voices earlier in my life, I would have Gone Vegan a 
        long time ago.  I myself have watched countless family members, friends, and associates suffer 
        from numerous ailments such as diabetes, cancer, heart disease, fatty liver disease, high blood 
        pressure, clogged arteries, obesity, anemia, anger, depression, skin problems, etc., and 
        wondered Why?  Once upon a time, I too was was unwell; and well on my way to those same 
        countless ailments.  As a suburban Marylander, I was raised on food full of animal fats, 
        processed sugars, and chemicals, and not to mention absorbing the torture, fear and pain of 
        those animals.  I crafted this Vegan Transition Guide for any person who may need help in 
        navigating the Vegan World.  Moreover, I especially dedicate this guide to every person who is 
        seeking positive change in his or her lifestyle.  Additionally anyone who is suffering from a 
        lifestyle issue, whether it be mental, physical or spiritual, or to anyone who is witnessing a 
        friend, associate, or loved one suffer from the same, I dedicate my guide to you as well.  I share 
        this information with you without judgement and from a place of love and empowerment.  Above 
        all, I am wishing you a Vegan Evolution into your best self, so that you too may experience life 
        to the fullest, just as I do now.  Ultimately, the most important thing I have discovered on my 
        Vegan Journey; Your Health is truly Your Wealth, and Veganism is a positive step in that 
        direction.” 
            
            ​“What began as one of my many willpower challenges in 2014, quickly evolved into 
        a permanent vegan lifestyle change through education and awareness, which then 
        transformed and improved my mental, spiritual, and physical states.  Not only had I 
        discovered what I consider to be the fountain of youth, but found that my mind and spirit 
        were forever altered.  Once I had become aware of the harsh realities of the food production 
        industry, I made a conscious decision to better my health, my future family, advocate for 
        voiceless animals, and positively affect my community, the environment, and mother earth. 
        As a now 40 year old and Vegan of only 6 years, I so often get asked the common question, 
        ‘What is your secret to that youthful skin and glow?’  To that I answer; ‘Vegan life.’   As I am 
        constantly evolving, and no expert (yet), I am ecstatic to share with you what I have learned 
        throughout my Vegan Journey.  In Mya’s Vegan Transition Guide, I share the lifestyle tips 
        and information that have helped me combat lies, depression, anxiety, fluctuating weight, 
        stress, fatigue, skin breakouts, mental fog, and even self doubt.  In short, Veganism has 
        truly improved my overall health, well being, spirituality, creativity, and connection to all life. 
        Ultimately, I have been able to see the bigger picture and align myself with compassion, the 
        divine, the natural way, the Vegan Way.” 
            
        ~Mýa 
                                
                          ©Planet 9 
               
                     Let’s get started! 
               
               
               
               
                                     What Do Vegans Eat? 
               
               
               
                   ● Fruits                                        ● Veggie and bean burgers 
                   ● Figs                                          ● Nut based or soy cheeses 
                   ● Vegetables                                    ● Nutritional yeast 
                   ● Nuts                                          ● Breads made with no eggs or yeast 
                   ● Seeds                                         ● Vegan wine 
                   ● Beans                                         ● Non-dairy dark chocolate 
                   ● Legumes                                       ● Nicecreams (made with coconut or 
                   ● Grains                                           nut based milks) 
                   ● Superfoods                                    ● Superfoods (chia seeds, hemp 
                   ● Herbs                                            seeds, goji berries, acai berries, 
                   ● Spices                                           cacao, wheatgrass, spirulina, maca 
                   ● Tempeh                                           powder) 
                   ● Seitan                                        ● Plant based protein powders, 
                   ● Nut milks (almond, cashew, walnut,               non-glycerin vitamins or 
                      hemp, rice, soy)                                supplements 
                   ● Nut butters (peanut, almond, cashew)          ● Kombucha (raw, fermented, 
                   ● Plant based oils (avocado, vegetable,            probiotic drink) 
                      canola, sesame seed, black seed oil,         ● Fresh pressed or fresh squeezed 
                      oregano oil, etc.)                              juices 
                   ● Vegan wine                                    ● Dairy & Egg free pancakes, 
                                                                      waffles, french toast, donuts, 
                                                                      cheesecakes, chocolate cakes, 
                                                                      cookies, etc.  
               
              *There are vegan beef, pork, chicken, seafood, and dairy free cheese, milk, butter & ice cream 
              alternative products available in local grocery stores, specialty grocers and online websites. 
              More details in “Often Asked Questions.” 
               
               
               
               
                                                            
                                                 ©Planet 9 
                                  
                                  
                                                                                                                    
                                                                                        What Vegans Do Not 
                                                                                                      Eat, Use, or Do 
                                  
                                                          VEGANS DO NOT EAT, CONSUME, USE, OR WEAR ANY ANIMALS                                                                                                                                        
                                                                              OR BY-PRODUCTS OF ANIMALS 
                                            ● Land mammals: (cow, lamb, goat,                                                                           ● Whey protein powders 
                                                    pig, dog, deer, cat, horse, rabbit,                                                                 ● Products, foods with eggs, milk, or 
                                                    etc.)                                                                                                       products with glycerin, gelatin, 
                                            ● Poultry (chicken, turkey, duck,                                                                                   collagen, (an animal product 
                                                    eagle)                                                                                                      derived from animals bones, skin, 
                                            ● Seafood (all marine life including                                                                                tendons, bones) - Gummy 
                                                    caviar/fish eggs)                                                                                           candies & vitamins, many 
                                            ● Amphibians or reptiles (lizards,                                                                                  supplements are also coated with 
                                                    salamanders, frogs, chameleons,                                                                             Gelatin. Jello, marshmallows, 
                                                    alligators, crocodile, snakes, etc.)                                                                        wine, Smores, Rice Krispy Treats, 
                                            ● Eggs                                                                                                              Lucky Charms and more contain 
                                            ● Dairy (milk, cheese, butter, ice                                                                                  gelatin as well.  
                                                    cream, milk based dressings, milk                                                                   ● Most wines are filtered with the 
                                                    chocolate, yogurts, pasta shells                                                                            membrane, guts & bladders of 
                                                    made with eggs or honey)                                                                                    mammals but mostly fish. 
                                            ● Beeswax or products with beeswax                                                                                  Organic, vegan, non GMO, sulfite 
                                         ​⚫           ​Processed orange juices with                                                                             free wine available at 
                                              “omega- 3’s” which come from                                                                                      myamya.com/shop  
                                              Fish Oil & “vitamin D” which                                                                              ● Honey, worcestershire sauce 
                                                                                                                                                                (made with anchovies), honey 
                                              comes from Sheep’s wool.  
                                                                                                                                                                BBQ sauce, etc. 
                                         ​⚫​   Refried beans in restaurants                                                  
                                                                                                                                                    ​⚫          ​Refined white sugar (contains 
                                              often contain lard (pork fat). Be  
                                                                                                                                                         animal bones / bone char or   
                                              sure to ask. 
                                                                                                                                                         natural carbon both fancy terms  
                                         ​⚫​    Worchestershire sauce-  contains  
                                                                                                                                                         for cattle bones, plus bleach to  
                                              anchovies.  
                                                                                                                                                         achieve it’s white color) 
                                        ​⚫​    Pesto sauce contains parmesan   
                                                                                                                                                   ​ ​⚫       
                                             cheese which contains rennet   
                                                                                                                                                         
                                             derived from calf stomachs (A calf is   
                                                                                                                                                
                                             baby cow or bull). 
                                                                                                                                            
                                                                                                                   ©Planet 9