{"id":74357,"date":"2020-09-14T11:27:27","date_gmt":"2020-09-14T10:27:27","guid":{"rendered":"https:\/\/veganuary.com\/getting-started\/"},"modified":"2025-07-03T16:10:55","modified_gmt":"2025-07-03T15:10:55","slug":"comecando-a-jornada","status":"publish","type":"page","link":"https:\/\/veganuary.com\/pt-br\/guias-alimentares\/comecando-a-jornada\/","title":{"rendered":"Come\u00e7ando a jornada"},"content":{"rendered":"\n<style>\n@media (min-width:768px) {\n.wp-block-group .wp-block-list {\n-webkit-box-flex: 0;\n-ms-flex: 0 0 83.33333%;\nflex: 0 0 83.33333%;\nmax-width: 83.33333%;\nmargin-left: 8.33333%;\n}\n}\n@media (min-width:992px) {\n.wp-block-group .wp-block-list {\n-webkit-box-flex: 0;\n-ms-flex: 0 0 66.66667%;\nflex: 0 0 66.66667%;\nmax-width: 66.66667%;\nmargin-left: 16.66667%;\n}\n}\n<\/style>\n\n\n\n<div class=\"hero\">\n\t<div class=\"hero__overlay\">\n\t\t<div class=\"hero__content\">\n\t\t\t<div class=\"container\">\n\t\t\t\t<div class=\"row\">\n\t\t\t\t\t<div class=\"col-md-10 offset-md-1 col-lg-8 offset-lg-2 col-xl-6 offset-xl-3\">\n\n\t\t\t\t\t\t<h1 class=\"hero__title\">Come\u00e7ando a jornada <\/h1>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"hero__icon\">\n\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"hero__icon__img\" src=\"https:\/\/veganuary.com\/wp-content\/themes\/veganuary\/assets\/img\/veganuary-icon-orange.svg\" alt=\"\">\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<p class=\"hero__subtitle\">Estamos juntos! <\/p>\n\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"hero__figure\">\n\t\t<picture class=\"hero__picture\">\n\t\t\t\t<source media=\"(min-width: 992px)\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-hero-1200x800.jpg, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-hero-1800x1200.jpg 2x\">\n\t\t\t\t<source media=\"(min-width: 768px)\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-hero-800x533.jpg, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-hero-1800x1200.jpg 2x\">\n\t\t\t\t<source media=\"(min-width: 576px)\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-hero-800x533.jpg, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-hero-1200x800.jpg 2x\">\n\t\t\t\t<source media=\"(max-width: 575px)\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-hero-400x267.jpg, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-hero-800x533.jpg 2x\">\n\t\t\t\t<img decoding=\"async\" class=\"hero__img\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-hero-400x267.jpg\" alt=\"\"><\/picture>\t<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-light-gray-background-color has-background\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><strong>O que \u00e9&nbsp;veganismo?<\/strong>&nbsp;<\/h2>\n\n\n\n<p>O veganismo frequentemente&nbsp;\u00e9&nbsp;definido por tudo aquilo&nbsp;que&nbsp;n\u00f3s&nbsp;\u2018n\u00e3o\u2019&nbsp;comemos: carnes, peixes, ovos e l\u00e1cteos, al\u00e9m de ingredientes&nbsp;de origem animal que est\u00e3o escondidos por tr\u00e1s de nomes esquisitos como&nbsp;\u2018whey\u2019&nbsp;(prote\u00edna do soro do leite), case\u00edna, albumina ou&nbsp;gelatina (extra\u00edda de ossos, cascos e tecidos de vacas ou porcos), entre outros.<\/p>\n\n\n\n<p>Mas dever\u00edamos focar em todas as coisas maravilhosas que n\u00f3s veganos comemos! <\/p>\n\n\n\n<p>Pensando bem, a diferen\u00e7a n\u00e3o \u00e9 t\u00e3o grande assim. No lugar de salsichas, hamb\u00fargueres, lingui\u00e7as e fil\u00e9s,&nbsp;n\u00f3s comemos suas vers\u00f5es feitas de vegetais. No lugar dos queijos l\u00e1cteos colocados na&nbsp;pizza,&nbsp;ou&nbsp;do&nbsp;leite de vaca pingado no caf\u00e9, n\u00f3s veganos optamos pelas vers\u00f5es \u00e0 base de plantas.&nbsp;Para quase todo ingrediente ou produto de origem animal j\u00e1 existe uma alternativa vegana, e isso significa que as refei\u00e7\u00f5es veganas s\u00e3o t\u00e3o parecidas e t\u00e3o gostosas quanto as n\u00e3o veganas &#8211; com a vantagem de n\u00e3o conterem sofrimento animal&nbsp;nem carregarem o&nbsp;impacto ambiental&nbsp;negativo&nbsp;resultante da cria\u00e7\u00e3o de animais para a alimenta\u00e7\u00e3o.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group has-white-background-color has-background\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><strong>10 dicas&nbsp;incr\u00edveis&nbsp;para voc\u00ea come\u00e7ar<\/strong>&nbsp;<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Planejamento&nbsp;\u00e9&nbsp;tudo!<\/strong>&nbsp;<\/h3>\n\n\n\n<p>N\u00e3o&nbsp;acorde&nbsp;no&nbsp;primeiro&nbsp;dia&nbsp;da&nbsp;sua&nbsp;jornada&nbsp;vegana&nbsp;sem&nbsp;ter&nbsp;pensado&nbsp;sobre&nbsp;o que&nbsp;voc\u00ea&nbsp;ir\u00e1 comer! Esse \u00e9 o&nbsp;caminho&nbsp;mais&nbsp;r\u00e1pido&nbsp;para&nbsp;voc\u00ea&nbsp;perder&nbsp;o&nbsp;embalo. Pense e prepare-se com anteced\u00eancia para as&nbsp;refei\u00e7\u00f5es&nbsp;do&nbsp;seu&nbsp;primeiro&nbsp;dia,&nbsp;compre&nbsp;leite&nbsp;vegetal para&nbsp;o seu&nbsp;caf\u00e9 da manh\u00e3, caf\u00e9 ou ch\u00e1, uma manteiga&nbsp;de coco&nbsp;ou&nbsp;azeite&nbsp;para&nbsp;passar&nbsp;na&nbsp;torrada&nbsp;ou&nbsp;p\u00e3o, e algo gostoso para&nbsp;o seu&nbsp;jantar.&nbsp;<br><br>Algumas pessoas preferem planejar refei\u00e7\u00f5es para toda a semana, dessa forma sempre sabem o que precisar\u00e3o comprar e o que&nbsp;v\u00e3o&nbsp;comer&nbsp;durante os pr\u00f3ximos sete dias. Veja algumas ideias que podem ajudar voc\u00ea neste come\u00e7o de jornada:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><strong>Caf\u00e9 da manh\u00e3<\/strong>&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bebida: caf\u00e9, ch\u00e1 ou suco de fruta natural\u00a0<\/li>\n\n\n\n<li>Torradas:\u00a0com\u00a0manteiga vegana, pasta de amendoim, levedura nutricional,\u00a0geleia, pasta de gr\u00e3o-de-bico (homus), abacate\u00a0e\u00a0tomate,\u00a0ou queijo vegano.\u00a0\u00a0<\/li>\n\n\n\n<li>Aveia:\u00a0com sua escolha de leite vegetal, sementes, nozes, frutas frescas ou secas, melado.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cereais:\u00a0adicione leite ou iogurte vegetal,\u00a0granola,\u00a0sementes, nozes e frutas secas.\u00a0<\/li>\n\n\n\n<li>Menu completo:\u00a0tofu mexido com c\u00farcuma e temperos\u00a0verdes, batata\u00a0rosti, tomates assados, cogumelos\u00a0refogados no azeite e shoyo,\u00a0e at\u00e9 salsichas veganas ou bacon de coco defumado.\u00a0<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><strong>Almo\u00e7o<\/strong>&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Espaguete \u00e0\u00a0bolonhesa:\u00a0com\u00a0alm\u00f4ndegas\u00a0de lentilha,\u00a0soja, gr\u00e3o-de-bico, etc.\u00a0<\/li>\n\n\n\n<li>Curry:\u00a0veganize\u00a0sua receita preferida das cozinhas\u00a0Thai,\u00a0Indon\u00e9sia,\u00a0\u00cdndia,\u00a0etc.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Burguer:\u00a0de plantas,\u00a0no p\u00e3o\u00a0ou\u00a0acompanhado de uma salada de folhas\u00a0frescas.<\/li>\n\n\n\n<li>Chilli:\u00a0com\u00a0feij\u00e3o\u00a0sem carnes,\u00a0nachos,\u00a0guacamole\u00a0e\u00a0sour\u00a0cream de castanha de caju.\u00a0<\/li>\n\n\n\n<li>\u00c1rabe:\u00a0falafel, homus,\u00a0babaganush\u00a0fechado no wrap ou servido\u00a0como\u00a0uma salada.\u00a0<\/li>\n\n\n\n<li>Carnes\u00a0e burguers\u00a0veganos:\u00a0compre\u00a0nos supermercados ou prepare em casa.\u00a0<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jantar<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sopas:\u00a0feitas em casa ou compradas prontas.\u00a0<\/li>\n\n\n\n<li>Sandu\u00edches e wraps:\u00a0feitos em casa ou comprados.\u00a0<\/li>\n\n\n\n<li>Pratos\u00a0italianos:\u00a0massas (de s\u00eamola grano duro) ao molho sugo;\u00a0risoto;\u00a0pesto\u00a0vegano.\u00a0<\/li>\n\n\n\n<li>Batatas\u00a0recheadas:\u00a0com br\u00f3colis e queijo vegano, entre outros.\u00a0<\/li>\n\n\n\n<li>Um\u00a0delicioso sandu\u00edche de atum vegano,\u00a0<a href=\"https:\/\/chubbyvegan.net\/pate-de-falso-atum-vegano\/\" target=\"_blank\" rel=\"noreferrer noopener\">aprenda\u00a0como\u00a0fazer<\/a>.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sushi:\u00a0feito\u00a0com\u00a0pepino, cenoura, manga, cogumelos,\u00a0<a href=\"https:\/\/youtu.be\/zSND6Pu3R7M\" target=\"_blank\" rel=\"noreferrer noopener\">veja uma receita<\/a>.\u00a0<\/li>\n\n\n\n<li>Pizza:\u00a0sem queijo\u00a0ou com queijo vegano, carnes veganas, tomate seco, manjeric\u00e3o, milho verde, alcachofra, azeitona,\u00a0alcaparra,\u00a0piment\u00f5es, tomate fresco, br\u00f3colis,\u00a0e mais.\u00a0<br>\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. Busque alimentos &#8220;coincidentemente&#8221; veganos <\/h3>\n\n\n\n<p>Existem v\u00e1rios alimentos&nbsp;em&nbsp;nosso cotidiano&nbsp;que&nbsp;s\u00e3o veganos, mas voc\u00ea nunca parou pra pensar nisso. Confira&nbsp;na sua despensa ou no supermercado: pasta grano duro (sem ovos), arroz integral, pasta de amendoim, levedura nutricional, a maioria dos p\u00e3es,&nbsp;enlatados de tomate (molhos,&nbsp;extrato,&nbsp;pellati), gr\u00e3o-de-bico e feij\u00f5es, geleia, marmelada, goiabada casc\u00e3o, leite de coco,&nbsp;curry, biscoitos e crackers, ervas e especiarias, ch\u00e1s, caf\u00e9s, sucos de frutas&#8230; voc\u00ea vai&nbsp;\u201cacidentalmente\u201d&nbsp;descobrir que muito do que voc\u00ea j\u00e1 come \u00e9 vegano.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. V\u00e1 devagar\u2026<\/h3>\n\n\n\n<p>N\u00e3o precisa reinventar totalmente seus h\u00e1bitos alimentares, basta adapt\u00e1-los \u00e0 sua nova orienta\u00e7\u00e3o. Se voc\u00ea curte um sandu\u00edche feito com lingui\u00e7a, coma! Basta substituir o ingrediente de origem animal por um similar \u00e0 base de vegetais, e voc\u00ea ter\u00e1 uma receita parecida. Se quer sorvete, v\u00e1 em frente. Existem dezenas de sabores de frutas e outros cremosos feitos sem leite de vacas. Voc\u00ea pode pensar em comer quase tudo o que j\u00e1 come, s\u00f3 que na vers\u00e3o vegana!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u201cVeganize\u201d seus pratos favoritos&nbsp;<\/h3>\n\n\n\n<p>Repetimos, n\u00e3o h\u00e1 necessidade de adotar um regime alimentar completamente novo, do &#8220;zero&#8221;. Se o prato que voc\u00ea prepara melhor \u00e9 a lasanha, aprenda uma vers\u00e3o vegana com carne de soja e molho bechamel branco feito com leite de castanhas. Se voc\u00ea ama ovos mexidos pela manh\u00e3, experimente o tofu mexido com c\u00farcuma e temperos. Um toque de sal negro e voc\u00ea n\u00e3o vai sentir diferen\u00e7a. Se voc\u00ea prepara empad\u00f5es, quiches, guisados, sopas, assados, grelhados, sobremesas ou qualquer outra coisa\u2026 simplesmente veganize as suas receitas favoritas.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"1200\" data-id=\"72896\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-2.jpg\" alt=\"\" class=\"wp-image-72896\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-2.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-2-400x400.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-2-768x768.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-2-800x800.jpg 800w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1200\" height=\"1200\" data-id=\"72882\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-1.jpg\" alt=\"\" class=\"wp-image-72882\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-1.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-1-400x400.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-1-768x768.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/09\/getting-started-1-800x800.jpg 800w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Deixe para tentar coisas novas mais pra frente&nbsp;<\/h3>\n\n\n\n<p>Muitas pessoas descobrem que o veganismo abre um mundo de receitas, ingredientes e possibilidades que amplificam o amor pela boa comida. Uma vez que voc\u00ea tenha absorvido o b\u00e1sico da cozinha vegana, pule de cabe\u00e7a e experimente novas receitas mais elaboradas ou \u201cgourmetizadas\u201d (h\u00e1 milhares delas na internet) e reacenda sua paix\u00e3o pela culin\u00e1ria.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Tenha sempre lanchinhos \u00e0 m\u00e3o&nbsp;<\/h3>\n\n\n\n<p>N\u00e3o seja pego de m\u00e3os vazias! \u00c9 bem f\u00e1cil escolher op\u00e7\u00f5es veganas na maioria dos lugares, mas n\u00e3o em todos. Ent\u00e3o tenha sempre na bolsa, mochila ou carro um punhado de nozes, frutas desidratadas ou frescas, uma barra de cereais ou de chocolate 70%. Isso salva vidas!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. Persist\u00eancia paga&nbsp;<\/h3>\n\n\n\n<p>Nem todo produto vegano vai funcionar pra voc\u00ea de primeira. N\u00e3o \u00e9 porque voc\u00ea provou um queijo vegano ou caf\u00e9 com leite vegetal, e n\u00e3o gostou, que voc\u00ea pode descartar todas as op\u00e7\u00f5es veganas nessas categorias. Existem tantas marcas diferentes para testar e insumos diferentes para tentar fazer o seu pr\u00f3prio requeij\u00e3o, queijo fatiado ou curado: castanhas, batatas, feij\u00f5es, tofu, levedura nutricional\u2026 J\u00e1 os leites s\u00e3o de fontes variadas: aveia, arroz, am\u00eandoas, coco, macad\u00e2mia, soja, amendoim, castanhas. Com certeza um deles vai te agradar at\u00e9 mesmo mais que o leite de vacas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. Aplicativos facilitam as buscas&nbsp;<\/h3>\n\n\n\n<p>Gosta de comer na rua? Prefere pedir delivery? Baixe o aplicativo <a href=\"https:\/\/bit.ly\/GetStartedHappyCow\" target=\"_blank\" rel=\"noreferrer noopener\">HappyCow <\/a>no seu celular e deixe ele te guiar at\u00e9 o restaurante, lanchonete, caf\u00e9 ou emp\u00f3rio vegano (ou simpatizante) mais pr\u00f3ximo, em qualquer parte do mundo. Experimente tamb\u00e9m aplicativos nacionais como o <a href=\"https:\/\/www.mapaveg.com.br\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mapa Veg<\/a> e o mapa colaborativo <a href=\"http:\/\/www.ondetemopcaovegana.com.br\/\" target=\"_blank\" rel=\"noreferrer noopener\">Onde tem op\u00e7\u00e3o vegana<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">9. Encontre seu bando&nbsp;<\/h3>\n\n\n\n<p>\u00c9 f\u00e1cil se sentir isolado quando voc\u00ea est\u00e1 come\u00e7ando no veganismo, mas existem milhares de \u201cgente como a gente\u201d em todo lugar. Encontre nas redes sociais e comunidades online os grupos de veganismo do seu bairro, cidade ou regi\u00e3o e troque informa\u00e7\u00f5es com pessoas que est\u00e3o buscando o mesmo que voc\u00ea. Esportistas, fashionistas, chefs, confeiteiros, artes\u00e3os, empreendedores, ativistas. Tem sempre um monte de gente legal esperando para trocar ideias e se apoiar mutuamente.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">10. Seja gentil com voc\u00ea<\/h3>\n\n\n\n<p>Todos cometemos enganos, errar \u00e9 humano! Se voc\u00ea comeu alguma coisa n\u00e3o vegana sem saber, ou simplesmente cedeu \u00e0 tenta\u00e7\u00e3o,&nbsp;t\u00e1 tudo bem. N\u00e3o significa que voc\u00ea n\u00e3o \u00e9 mais vegano ou que traiu o movimento, significa simplesmente que voc\u00ea precisa&nbsp;observar o que o levou a errar, absorver seu erro e&#8230; seguir em frente!&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p><strong>Quer saber mais? Experimente o veganismo com&nbsp;Veganuary!&nbsp;<\/strong>&nbsp;<br><strong>Cadastre-se em nossa jornada de 31 dias.&nbsp;<\/strong>&nbsp;<\/p>\n\n\n\n<p>Voc\u00ea vai receber, gratuitamente, nosso exclusivo ebook de Receitas Veganas das Celebridades e acompanhamento di\u00e1rio com e-mails informativos, receitas,&nbsp;filmes e mais.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/veganuary.com\/pt-br\/inscreva-se\/\">INSCREVA-SE<\/a><\/div>\n<\/div>\n\n\n\n<p>&nbsp;<\/p>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>O que \u00e9&nbsp;veganismo?&nbsp; O veganismo frequentemente&nbsp;\u00e9&nbsp;definido por tudo aquilo&nbsp;que&nbsp;n\u00f3s&nbsp;\u2018n\u00e3o\u2019&nbsp;comemos: carnes, peixes, ovos e l\u00e1cteos, al\u00e9m de ingredientes&nbsp;de origem animal que&hellip;<\/p>\n","protected":false},"author":70,"featured_media":155410,"parent":74618,"menu_order":42,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"class_list":["post-74357","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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