It’s a new year, and millions of people are swapping wine and cocktails for sparkling water and nonalcoholic beer in observance of Dry January. But there’s another lifestyle challenge taking place over the next few weeks as well, and it’s a bit of a mouthful (literally): Veganuary.
The goal is to eat only plant-based foods for the entire month, and although lesser-known than its beverage-focused cousin, Veganuary has been around for over a decade. The campaign was launched in 2014 by married couple Matthew Glover and Jane Land and has grown every year since. It’s got some big names on board, too: Billie Eilish, Joaquin Phoenix, Paul McCartney, and NBA player DeAndre Jordan are among the celebs who serve as ambassadors.
A nonprofit organization as well as a movement, Veganuary “encourages and supports people and businesses alike to move to a plant-based diet as a way of protecting the environment, preventing animal suffering, and improving the health of millions of people.”
If your interest is piqued but going vegan seems daunting, keep reading. We’ll explore the health benefits of plant-based eating and share some tips for sticking to it. And, of course, opting for different dietary choices doesn’t have to be an all or nothing endeavor — simply cutting back on meat this month is also an option.
Health Benefits of Eating a Plant-Based Diet
Aside from the ethical and environmental arguments (which you can read about here and here, respectively), there are some serious health benefits to reducing your consumption of animal products.
For one, the main ingredients to a vegan diet are known for being packed with nutrients: vegetables, fruits, nuts, seeds, legumes, and whole grains.
A 2023 meta-analysis of over 2 million people across 76 studies determined that better adherence to plant-based diets — specifically those rich in the aforementioned food groups — is linked to lower risks of Type 2 diabetes, cardiovascular disease, cancer, and premature death. And according to the American Heart Association, consuming less meat also decreases the risks of stroke, high blood pressure, and high cholesterol.
It’s important to note that certain vitamins and minerals are harder to come by in vegan diets, which is why planning and sometimes supplementing, like in the case of vitamin B12, is key. Learn more about that here.
Tips for Sticking to a Plant-Based Diet
Plan ahead
Give yourself a day, or at least a few hours, before starting your vegan journey. Use that time to peruse recipes and meal plans for inspiration. Then hit the grocery store and stock the fridge with plant-based milks, butter alternatives, veggies, fruits, whole grains, protein sources (more on that below), and easy snacks, like peanut butter and crackers. Keep the planning up throughout the month, so you don’t find yourself hangry and in a rush with nothing to eat.
Here are some meal ideas for breakfast, lunch, and dinner, courtesy of Veganuary.
Focus on what you can eat, not what you can’t
“There are over 2,000 plant foods but far fewer different types of meat and fish. Focusing on what you can eat, rather than what you can’t, will help you stay on track,” writes Dr. Natasha Fernando for U.K.-based blood testing service Medichecks.
And besides the myriad whole foods you can stock your pantry with (the produce section is like Disneyland for vegans), gone are the days when the only vegan dish that restaurants served was a mushy veggie burger. Many establishments offer plant-based menu items or can easily adjust dishes to omit meat and dairy.
For what it’s worth, grocery and convenience stores are also filled with “accidentally vegan” grab-and-go snacks — though we suggest eating these in moderation as they don’t exactly hit the healthy mark.
Get that protein
Contrary to popular belief, it’s absolutely possible to get enough protein on a plant-based diet, and doing so (especially in combo with the fiber you’ll be getting from all those veggies) will help keep you fueled up and feeling full.
You can get protein in two ways: the first is eating complete proteins, which contain the nine essential amino acids. These are things like tofu, tempeh, edamame, chia seeds, and quinoa. The second is by eating diverse foods with different amino acid profiles that combine to provide all nine. You don’t need to worry about pairing specific foods at each meal, though — your body will take care of that naturally over the course of the day.
Learn more about getting protein on a plant-based diet.
There are also a ton of delicious, protein-backed meat alternatives on the market, like Impossible burger patties, Beyond sausage, Daring plant chicken pieces, and Tofurky deli slices.
Another tip? “Stick a block of tofu or tempeh into your pasta sauce and blend, to add additional fiber, calcium, and protein,” dietician Reena Sharma told The Guardian.
“Veganize” the meals you already love
What with the smorgasbord of animal product alternatives, you could choose plant-based doppelgangers for the meatballs in your pasta or the shredded mozzarella on your homemade pizza. But you don’t have to rely solely on pre-made items like these: It’s relatively simple to swap out or omit ingredients to “veganize” your favorite dishes.
Silken tofu can substitute for eggs in a quiche recipe, for instance (just use dairy-free butter or olive oil and omit the cheese). If you love taco night at home, refried vegetarian beans work or seasoned, sautéed jackfruit in place of ground beef. Love corn chowder? Swap out the cream in favor of coconut milk.
Find support through others
Turn to vegan friends or family members for support when you’re craving a calzone or as a resource for yummy recipes. If you don’t have any such people in your life, that’s what the internet is for. There are tons of forums that can provide a sense of community, as well as in-person meetups.
Check out the Vegan Forum, Happy Cow, or r/vegan on Reddit, and search “vegan” on Meetup for local groups.
Give yourself grace
Don’t beat yourself up if you fall off the wagon on your plant-based diet. “Everyone makes mistakes. Whether you ate something non-vegan accidentally or simply gave in to temptation, it’s OK,” a Veganuary post explains, adding: “Chalk it up to experience and move forward.”
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