Veganism in Japan: A Journey from Confusion to Clarity
In Japan, the concept of veganism is still widely misunderstood. For many, the word itself is puzzling, often associated with religion or viewed as something extreme. The culture already values balanced eating, yet the nutritional framework is rooted in long-standing beliefs that protein must come from meat, calcium from cow’s milk, and omega-3s from fish. This rigid approach makes plant-based living far less straightforward than in countries where veganism is part of mainstream conversation.
Against this backdrop, Leonore’s story highlights both the challenges and opportunities for a healthier lifestyle in Japan. Recently, she joined me on the Plant Based Eating for Health podcast to share her journey and insights.
From Part-Time Vegetarian to Committed Vegan
Growing up in Germany, Leonore lived what she calls a “part-time vegetarian” childhood. On her father’s side of the family, meals were always meat-free, while her mother’s side followed a traditional diet. Her younger sister, years ahead in awareness, stopped consuming dairy at just 12 years old after learning the truth about the dairy industry. That choice influenced the rest of the family to adopt a fully vegan lifestyle.
For Leonore, however, the transition was gradual. Cheese was the last holdout. It was not until she moved to Japan that she experienced a defining moment. Sitting in a restaurant eating a cheese pizza, she suddenly remembered images she had seen of mother cows being separated from their calves. The taste of the cheese transformed in her mind into something far from food. At that moment she decided she no longer wanted to contribute to the animal agriculture system.
The Awakening of a “Pudding Vegan”
Like many new vegans, Leonore initially focused only on avoiding animal products and paid little attention to nutrition. She describes this stage as being a “pudding vegan,” someone who chooses the lifestyle for ethical reasons but lacks the knowledge to eat healthfully. The turning point came when colleagues in her Tokyo office began asking questions about where she got her protein, fats, and vitamins. She knew it was possible to thrive on a plant-based diet but did not have the answers to explain how.
That gap motivated her to pursue formal training. She enrolled in a vegan nutrition program through Ecodemi, an online German university, where she gained an in-depth understanding of the body’s needs and how to meet them with plant foods. What began as a personal search for answers grew into a passion for coaching others.
Life as a Vegan in Japan
Living vegan in Japan requires resourcefulness. While tofu is abundant and affordable, processed vegan alternatives are not widely available. Vegetables and fruits can be expensive, though still less costly than quality meat. More challenging are the hidden ingredients, especially fish extract, which often goes unlisted on packaging. For travelers or new residents, this lack of transparency can make dining out and shopping a constant challenge.
Yet Leonore insists that with creativity and awareness, a satisfying and affordable plant-based lifestyle is possible. Her message is clear: it is not about giving up, it is about knowing where to shop and how to adapt.
Steps Toward a Plant-Based Lifestyle
For those curious about beginning their own plant-based journey, Leonore suggests three simple steps:
- Keep a food journal. Track everything you eat for one week, noting not just what you consume but how it makes you feel.
- Start with one meal. Instead of overhauling your entire diet overnight, try veganizing a favorite dish. Lentils or tofu can easily replace meat in spaghetti bolognese.
- Add more vegetables. Focus on abundance rather than restriction. Aim for at least five different vegetables in each meal to boost both flavor and nutrition.
Health and Advocacy Go Hand in Hand
A central theme in Leonore’s approach is the importance of health for long-term advocacy. Protecting animals and living ethically lose impact if one’s own well-being is neglected. She believes nutrition is the foundation that allows people to thrive personally and remain strong in their commitment to animals and the environment.
A Growing Awareness
Germany has seen veganism move into the mainstream in recent years, with plant-based products clearly labeled and easy to find. Japan is at a different stage, but awareness is building slowly. Each person who chooses to eat more plants contributes to shifting the culture toward greater compassion and better health.
Leonore’s journey from part-time vegetarian to certified vegan nutritionist shows that transformation takes time, self-reflection, and sometimes an unexpected moment of clarity. Her story is both a reminder and an inspiration that plant-based living is not only possible but deeply rewarding, even in cultures where the concept is still finding its footing.
About Leonore
Leonore is a certified vegan nutritionist from Germany who has been living in Japan since 2014. With over a decade of experience navigating plant-based living in Japan, she combines her expertise in vegan nutrition with her personal journey of transitioning from vegetarian to vegan. She holds additional certifications in vegan nutrition for mothers and children as well as for athletes. Through her work, Leonore is passionate about helping others thrive on a balanced plant-based diet, while also guiding locals, residents, and visitors in Japan on how to embrace a healthier and more compassionate lifestyle.
Learn more about Leonore and her various programs including:
Website: www.itadakihealthy.com
Instagram: @itadakihealthy
YouTube: https://youtube.com/@itadakihealthy?si=w5tDEfHubS3vr9KD
TikTok: @itadakihealthy
About Kathleen Gage
Kathleen Gage is a multifaceted professional, renowned as the founder of Vegan Visibility. With certifications in Neuro-Linguistic Programming (NLP) and Plant-Based Nutrition from eCornell University, she’s a seasoned business consultant, keynote speaker, and marketing strategist.
Kathleen’s impact extends to hosting the Vegan Visibility Virtual Summit, a niche event supporting vegan and plant-based entrepreneurs with top-tier training from industry experts. Since establishing her business in 1994, she’s navigated economic challenges across various sectors, including high-tech, healthcare, and publishing.
Her influential voice resonates through popular podcasts like “Vegan Visibility” and “Plant Based Eating for Health,” where she advocates for a sustainable, compassionate world and provides guidance to thousands globally. Moreover, as an award-winning speaker and past president of Utah’s National Speakers Association chapter, Kathleen excels in crafting effective
marketing strategies.
Beyond her professional endeavors, Kathleen resides in Central Oregon, where she champions animal rescue and enjoys outdoor activities. Her commitment to creating a more compassionate and sustainable world shines through in both her personal and professional pursuits.
Access her complimentary Podcast Guesting Blueprint at http://veganvisibility.com/podcastblueprint