Veganuary: What Is It, Are You Ready For It?

Veganuary is a public challenge that encourages people to try a vegan diet for the month of January. 

The concept is simple: for 31 days, you swap animal products (meat, fish, dairy, eggs and often honey) for plant-based alternatives, and see how you get on. 

For some people it’s a reset after December’s “everything beige and covered in cheese” era. For others it’s a curious experiment, a money-saver, a health kick, or a small lifestyle change that feels more doable when there’s a set start and finish line.

It’s also worth saying: Veganuary doesn’t have to be an all-or-nothing personality transplant. You can do it properly, you can do it imperfectly, you can do it with training wheels (hello, vegan nuggets), and you can take what you learn and keep the bits that actually fit your life.

What Counts as “Vegan” (and What Catches People Out)

A vegan diet avoids animal-derived foods. That means no meat or fish, but also no milk, cheese, butter, yoghurt, eggs, or ingredients made from them. 

Where people get caught out is usually in the “hidden bits” rather than the obvious ones. Things like whey, casein and lactose are dairy-derived and pop up in snacks, crisps, chocolate, sauces and even some breads. 

Eggs can be tucked into baked goods and pasta. Gelatine turns up in sweets and some desserts. And if you’re used to chucking pesto or Caesar dressing onto everything, those are common “oops” items too.

The good news is that this is the easiest it’s ever been. Most supermarkets clearly label vegan products, and once you’ve done a couple of shops you start building a mental list of what’s safe, what’s a maybe, and what’s a hard no. It gets simpler quickly.

Why People Try Veganuary in the First Place

People join for all sorts of reasons, and you don’t need to pick just one. 

Some are motivated by animal welfare and ethics, wanting their food choices to line up more closely with their values. Others are thinking about the environment and want to reduce the impact of what they eat. 

Plenty of people are curious about how they’ll feel with more plants in the mix, or they want a gentle nudge into better cooking habits after a heavy December. And yes, some people just love a structured challenge. January has big “fresh notebook” energy, and Veganuary gives you an actual plan rather than vague good intentions.

The key is choosing a “why” that’s personal and realistic. If your goal is to feel less sluggish and cook a few more meals at home, that’s a brilliant reason. If your goal is to become a perfect plant-based saint overnight, that’s… a fast track to eating toast and resenting everyone.

The Benefits People Often Notice (and What’s Not Guaranteed)

A lot of people report feeling lighter, more energised, and less “bloated” when they increase their fibre and plant intake. Some find their cooking becomes more varied because they’re forced out of the same old routine. 

If you’re used to meals built around a slab of meat plus a side, plant-based eating often nudges you towards bowls, curries, chilli, stir-fries and traybakes that are naturally packed with veg, beans and grains.

That said, vegan doesn’t automatically mean healthy. You can absolutely live on chips, biscuits and ultra-processed vegan treats and still technically “do Veganuary”. 

The benefits tend to show up when your meals include a decent mix of whole foods: beans, lentils, tofu, vegetables, fruit, wholegrains, nuts and seeds. Think “more plants” rather than “just swap the same diet for vegan versions of it”.

Common Worries (and the Simple Fixes)

Most Veganuary wobble points are predictable, which is great because it means you can plan for them.

“Will I get enough protein?” – If you’re eating beans, lentils, chickpeas, tofu, tempeh, edamame, quinoa, nuts, seeds and even things like oats and wholegrain bread, you’re doing fine. The bigger challenge is often getting enough overall food, not protein specifically. Add a protein element to each main meal and you’ll be in a good place.

“What about calcium and iron?” – Calcium is easy if you choose fortified plant milks and yoghurts (many are fortified like dairy milk). Leafy greens, tofu set with calcium, and sesame/tahini help too. For iron, beans, lentils, chickpeas, tofu, spinach, pumpkin seeds and dried fruit are useful. Pair iron-rich foods with vitamin C (peppers, citrus, broccoli) to help absorption.

“I don’t want to be hungry all the time.” – Hunger usually happens when meals are too light. Build meals with a base (rice, pasta, potatoes, bread), a protein (beans/tofu/lentils), plenty of veg, and a bit of fat (olive oil, avocado, nuts). That combo keeps you full and stops the 4pm snack spiral.

“Isn’t it expensive?” – It can be if you rely heavily on speciality products. It’s often cheaper if you lean into staples: lentils, chickpeas, beans, frozen veg, rice, oats, pasta, potatoes and seasonal veg. Treat the fancy vegan cheese as a “sometimes”, not a daily essential.

How to Actually Prepare Without Overthinking It

The easiest way to start is not by changing everything, but by picking a few reliable meals you genuinely like. 

If you’ve got breakfast, lunch and two or three dinners sorted, you’re basically covered. You can then experiment from a calm place instead of standing in the fridge at 8pm Googling “how to make tofu not sad”.

A helpful approach is the “swap and upgrade” method. Swap cow’s milk for a fortified plant milk you enjoy (oat is a popular starting point). Swap mince for lentils in a chilli. Swap chicken for chickpeas in a curry. Keep the flavour structure the same – garlic, onion, spices, herbs, sauces – and you’ll feel less like you’re learning food from scratch.

A Realistic 3-Day Starter Plan (No Weird Ingredients Required)

You don’t need a perfect meal plan, but having a simple template can take away decision fatigue.

Day 1 could be porridge with banana and peanut butter, a hummus and salad wrap for lunch, then a lentil bolognese for dinner.

Day 2 could be toast with avocado and tomatoes, leftover bolognese or a bean salad for lunch, then a chickpea curry with rice for dinner.

Day 3 could be overnight oats, a veggie soup with crusty bread for lunch, then a stir-fry with tofu or edamame for dinner.

Once you’ve done a few days like that, you’ll realise it’s not mysterious. It’s just food – slightly rearranged.

Navigating Social Life, Work Lunches and Eating Out

Veganuary gets tricky when you’re away from your own kitchen, so it helps to have a few tactics. 

If you’re going out, check the menu before you arrive. If you’re eating at someone’s house, give them an easy request rather than an essay. Something like, “I’m doing Veganuary – honestly anything like pasta with tomato sauce, a veggie curry, or a bean chilli is perfect” usually goes down well.

For work lunches, keep it boringly practical. Soup, leftovers, a bean wrap, a falafel salad, or a peanut butter sandwich with fruit on the side are all easy wins. The goal is consistency, not culinary theatre.

And if you’re worried about being “that person”, remember: you can be calm about it. You don’t need to explain your whole philosophy. A simple “I’m trying it for January” is enough.

The “Are You Ready?” Checklist

You’re ready for Veganuary if you can say yes to most of these:

• You can name two breakfasts you’d happily eat.
• You know one plant milk you like.
• You’ve got three dinners that feel filling (not just salads).
• You’re willing to read labels for the first week.
• You’ve accepted you might mess up once and continue anyway.

If that sounds manageable, you’re ready. If it sounds overwhelming, start smaller: do vegan weekdays, or aim for two vegan meals a day, or simply cook three plant-based dinners per week in January. 

Plenty of people ease in and still get loads out of it.

What Happens After January?

The best part of Veganuary isn’t “winning” January. It’s noticing what genuinely improves your life. 

Maybe you discover you love oat milk in coffee, or you become obsessed with a lentil chilli, or you realise you don’t miss meat at home but you still want cheese on a Friday night. That’s fine. The point is you’ve tested it for yourself, not just formed an opinion from a distance.

If you finish the month and want to keep going, great. If you finish and decide you’re more of a “mostly plant-based” person, also great. Either way, you’ll come out of it with new recipes, a better understanding of nutrition, and a clearer sense of what your version of “healthy and sustainable” looks like.

Final Thoughts: Make it Doable, Then Make it Yours

Veganuary works best when it feels like an experiment, not a punishment. 

Keep it simple. Focus on meals you actually enjoy. Don’t let perfectionism ruin your momentum. And remember: you’re not signing a lifelong contract – you’re giving yourself 31 days to learn something useful about your food, your habits and your routines.

If you want,  you can also create a Veganuary-friendly shopping list and a “lazy weeknight dinners” set of recipes that fit a normal United Kingdom supermarket shop.