First Steps into Veganuary: A Gentle Guide for Beginners

Even retailers like Tesco are doing their bit!

Veganuary can feel like a big leap if you’ve never followed a plant-based diet before, but it doesn’t have to be all or nothing. 

Whether you’re doing it for health, the environment, animal welfare, or simple curiosity, the key to a successful Veganuary is starting gently and setting yourself up to enjoy it.

Here’s a friendly, realistic guide to taking your first steps into Veganuary without feeling overwhelmed.

What Is Veganuary?

Veganuary is a global campaign that encourages people to try a vegan lifestyle throughout January. The idea isn’t perfection — it’s exploration. Even small changes can make a meaningful difference.

Start With What You Already Eat

One of the easiest ways to begin is by veganising familiar meals rather than reinventing your whole diet.

Swap mince for lentils or plant-based mince in chilli or spaghetti bolognese

Use dairy-free cheese or cream alternatives in pasta bakes

Replace meat in curries and stir-fries with chickpeas, tofu, or mushrooms

Comfort foods are your friend — there’s no rule that Veganuary has to be about salads.

Build Your Plate the Simple Way

A balanced vegan meal doesn’t need complicated maths. Aim for:

Protein: beans, lentils, tofu, tempeh, plant-based meats

Carbohydrates: rice, pasta, potatoes, bread, wraps

Veg: fresh, frozen, or tinned — all count

Fats: olive oil, nuts, seeds, avocado

If it looks colourful and filling, you’re on the right track.

Take Advantage of Supermarkets

UK supermarkets make Veganuary far easier than it once was. Most now offer:

Clearly labelled vegan ready meals

Plant-based sausages, burgers, and nuggets

Dairy-free milks, yoghurts, and desserts

For your first week, it’s absolutely fine to rely on these while you find your feet.

Don’t Overthink Breakfast

Breakfast can be one of the easiest wins:

Porridge made with oat or soya milk

Toast with peanut butter or jam

Cereal with plant milk

Fruit smoothies

You don’t need a full vegan fry-up on day one (unless you want one!).

Expect a Learning Curve

Mistakes will happen — and that’s normal.

You might:

Accidentally buy something with milk powder

Miss a favourite food more than expected

Feel unsure what to cook one evening

Veganuary is about progress, not guilt. Every vegan meal counts.

Listen to Your Body

If you’re new to eating more fibre, take it steady and drink plenty of water. Eating enough calories is important too — plant-based meals can be lighter, so don’t be afraid of second helpings.

If you have medical conditions or dietary concerns, adapting Veganuary to suit your needs is always the right approach.

Make It Enjoyable

Veganuary shouldn’t feel like a punishment. Try:

One new recipe a week

A vegan takeaway night

Baking a dairy-free dessert

Sharing the experience with friends or family

Finding foods you genuinely enjoy makes it far more sustainable.

Remember: You Decide What Comes Next

Completing Veganuary doesn’t mean you have to stay vegan forever. Some people do, others become flexitarian or simply eat less animal produce — all outcomes are valid.

The most important thing is that you’ve explored something new and learned what works for you.

Your first steps into Veganuary don’t need to be perfect, Pinterest-worthy, or complicated. Start small, stay curious, and be kind to yourself — that’s how lasting food changes begin.