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Join Veganuary to Eat Green & Feel Clean! Tips and Shopping List


January calendar

For the month of January, switch out your old diet and old habits for a vegan test run. Veganuary is a great way to have a go at what it would be like to have a more ethical and plant-based lifestyle.


If the thought of giving up some foods scares you, don't fear; there are many transition foods on the market now as the 'vegan army' grows in numbers. Junk food will still be on the menu.


For those of you wanting to 'clean up your act' after the holidays, you can avoid processed foods and improve your whole food plant-based intake.


How Eating Plants Can Make You Healthier This Veganuary


Trying a plant-based diet during Veganuary is not just about eating differently. It's about living healthier and helping the planet. When you eat more plants and less meat, you help reduce pollution and take care of the Earth. Veganuary can show you how a vegan diet can make you feel more energetic. It can also keep your skin clear and improve your health. It will give you important nutrients your body needs that can be hard to get on a 'SAD' diet.


Easy Vegan Swaps for Your Favorite Foods


Worried about giving up your favourite foods to go vegan? Don’t worry! We have fun and tasty plant-based versions of the foods you love. Oat milk is creamy and good with cereal. Nut-based cheese is yummy on pizzas. These simple changes make it easy to eat plants without missing flavour. Discover how to change your meals and still enjoy what you eat.


How to Plan Your Plant-Based Meals Easily


One big challenge for people starting a vegan diet is figuring out what to eat each day. We give you simple meal plans and shopping tips that make it easy to decide what to eat. Learn how to make meals that are good for you and taste great. You might be cooking for just yourself or for your whole family. Our tips will help you keep your meals both interesting and healthy.


Veganuary History


When and where did Veganuary start? Who started Veganuary? So many questions. Veganuary was founded in the United Kingdom in 2014 by legendary couple Matthew Glover and Jane Land.


The purpose driving them was to promote and educate about veganism. They wanted to encourage people to try it out for January and continue the practice for the rest of the year or even their lives.


From small beginnings, Veganuary is now an international phenomenon. It has seen rapid growth and has become positively received around the globe. The number of participants has grown year after year. As Veganuary grew, businesses started to take interest. Many brands now actively promote Veganuary.


Food companies now offer Veganuary specials on top of their regular vegan options. This has received a mixed reception from the community. Critics see it as commercialisation and profit-making by unethical companies. Others see it as an opportunity to bring more people on board with veganism and make vegan options more accessible.

The media has also latched onto Veganuary. Many Celebrities, influencers, and public figures openly endorse or participate in the challenge. Again, some people see the 'one mothers' as disingenuous and self-promoting. They feel they are jumping on a trend rather than having a genuine interest in the ethics behind veganism.


If people try this, even for a month, there are still animal lives being saved, and this small start may trigger more significant changes. I know for myself that it took many years before I realised the full effect of my meat-eating actions. If people try this for a month, it helps them to see that a vegan diet is not an extreme diet and that there are options available that do less harm.

Veganuary helps to promote veganism in a non-threatening, friendly way. Many individuals may be turned off veganism by more forceful approaches. Veganuary helps to reduce the us vs them mentality that is polarising society today. People are more likely to be receptive to broader issues when they feel welcomed into a community.


Veganuary is not about guilt, shame or violence. It brings people together with open hearts and minds. Openness allows for learning and change.


Why do Veganuary


Cow and Calf - not your milk

How Your Food Choices Help the Planet


Eating more plants and less meat is good for the Earth. By eating less meat, you help save water, reduce air pollution, and protect forests. This part explains why vegan eating is good for the environment. It shows how your choices make a big difference. Find out how eating the right foods can help make the world a better place.



Environmental Reasons


Animal agriculture: Animal agriculture is a significant contributor to environmental problems. Going vegan can significantly reduce one's environmental footprint.


Ethical Reasons: One of the primary motivations for many vegans is concern for animal welfare. Factory farming is known for its inhumane treatment of animals. By not consuming animal products, participants can reduce the demand for these products. In turn, the number of animals suffering in such conditions.


Greenhouse Gas Emissions: Livestock farming produces a considerable amount of greenhouse gases. These gasses contribute to climate change.


Water Use and Pollution: Animal farming uses vast amounts of water. This results in significant water pollution due to farm runoff.


Biodiversity Loss: The destruction of habitats for animal agriculture is leading to a loss of biodiversity.


Health Reasons

healthy plant-based food

A well-planned, whole food, plant-based vegan diet can offer health benefits:


Heart Health: Plant-based diets can help lower levels of cholesterol and blood pressure. This reduces the risk of heart disease.


Reducing the Risk of Certain Cancers: Some studies suggest that vegans might have a lower risk of certain types of cancers.


Weight Management: Many people find that a vegan diet helps in weight management or loss.


Improving Blood Sugar Levels: A vegan diet can improve insulin sensitivity and reduce the risk of type 2 diabetes.


Experimentation and Discovery: Veganuary allows participants to discover new foods. It encourages them to try new recipes, and cooking methods. Many find joy in experimenting with different plant-based meals.


Economic Impact: As more people participate in Veganuary, the demand for vegan products increases. This encourages food industries to innovate and offer more vegan options. This creates a cycle where vegan products become more accessible and varied.


Raising Awareness: Veganuary is not just about individual change but also about raising awareness on a larger scale. The more people participate, the more discussions it sparks. We can discuss the ethical, environmental, and health implications of our food choices.


Veganuary tips

eating out vegan

If you're considering taking part in Veganuary or want to adopt a vegan lifestyle for a month, here are some practical tips to help you succeed:


Cook & Experiment: Use this month to experiment with new recipes. There are many vegan blogs, YouTube channels, and cookbooks with delicious and innovative recipes.


Dining Out: Research vegan or vegan-friendly restaurants in your area. Look up menus ahead of time to see what restaurants have to offer. Many restaurants now offer vegan options or can adjust dishes to be vegan.


Don't Be Hard on Yourself: If you accidentally consume something non-vegan, don't give up. Mistakes happen. Learn and move forward.


Eat Balanced Meals: Ensure you get a mix of protein, fats, and carbs. Vegan protein sources include lentils, chickpeas, tofu, tempeh, seitan, and various beans.


Educate Yourself: Familiarise yourself with the reasons behind veganism. Not all vegans have the same motivations or beliefs. Popular reasons are health, environment, ethics, or all of the above. Some vegans may only be dietary. Others may focus on specific causes. Understanding the "why" can help reinforce your commitment.


Find Vegan Alternatives: Nowadays, there are vegan versions of almost every food product – from dairy-free milks and cheeses to meat substitutes like seitan, tempeh, and beyond-meat products.


Join a Community: Connect with others who are also doing Veganuary. Joining online forums, Facebook groups, or local meetups can provide a support system and answer any questions you might have. Ignore the critics find some cheerleaders. We are out there and would love to help you in your journey!


Learn to Read Labels: Many products might seem vegan, but they could contain hidden animal-derived ingredients. Familiarise yourself with names like casein, whey, gelatin, and certain e-numbers derived from animals.


It takes time to find masked ingredients, I have been caught out many times. You may also be wondering why some ingredients *coughmilkcough* have been 'sneaked' into products.


Nutritional Supplements: Depending on your diet, you might need to supplement certain nutrients. Vitamin B12, which is not naturally found in vegan foods. It is in some processed vegan foods so check the labels. It is highly unlikely that you will develop a deficiency from a diet that is healthier than the 'SAD' diet a month.


Nutritional yeast is an excellent source of B12. If you see or hear vegans speaking about 'nooch' they mean nutritional yeast. You need to put this on your shopping list. It is has a cheesy flavour.


Plan Ahead: Plan your weekly meals and make a shopping list. This ensures you'll have all the ingredients on hand to make tasty vegan dishes.


Snack Wisely: Stock up on vegan snacks like fruits, nuts, seeds, hummus, and veggies.


Start with Familiar Foods: Think of meals you already enjoy that are vegan or can be easily modified. For example, pasta with tomato sauce, vegetable stir-fries, or bean chilli.


Stay Hydrated: Drink plenty of water. Incorporate hydrating foods like cucumbers, oranges, and strawberries.


Stay Informed on Nutritional Needs: It's essential to understand where to get nutrients. Omega-3s can be found in flaxseeds, chia seeds, or algae-based supplements. Calcium from fortified plant milk, leafy greens, and tahini. Iron from legumes, tofu, quinoa, and pumpkin seeds.


Watch Out for Cross-Over Ingredients: Some seemingly vegan foods might be processed using animal-derived agents. For instance, some wines and beers are clarified using isinglass (derived from fish bladders) or egg.


Remember, the goal of Veganuary is not only to challenge yourself but also to learn more about veganism. Learn about its benefits, and how it fits into your lifestyle. Enjoy the journey, discover new foods, and be open to the experience.


Veganuary shopping list options

vegan shopping list

Veganism is not as restrictive as some people would have you believe. You will only need some things on the list, but it gives you an idea about what you can eat during Veganuary. So, stock up on plant-based goodness for Veganuary to ensure a variety of nutritious and satisfying meals. Here's a list Veganuary shopping list, categorised by food types:


Fresh Produce


Vegetables: Spinach, kale, broccoli, cauliflower, carrots, bell peppers, zucchini, eggplant, tomatoes, onions, garlic, mushrooms, potatoes, sweet potatoes, etc.


Fruits: Bananas, apples, oranges, berries (strawberries, blueberries, raspberries), avocados, lemons, limes, grapes, kiwi, etc.

Grains & Cereals


  • Quinoa

  • Brown and white rice

  • Oats

  • Whole grain pasta

  • Whole grain or sourdough bread (ensure it doesn't contain honey or dairy)

  • Couscous

  • Bulgur wheat


Legumes


  • Lentils (green, red, brown)

  • Chickpeas

  • Black beans, kidney beans, and other varieties

  • Edamame

  • Tofu

  • Tempeh


Nuts & Seeds


  • Almonds

  • Cashews

  • Walnuts

  • Chia seeds

  • Flaxseeds

  • Pumpkin seeds (pepitas)

  • Sunflower seeds

  • Tahini (sesame seed paste)

  • Peanut or almond butter


Plant-Based Dairy Alternatives


  • Almond milk, soy milk, oat milk, cashew milk, etc.

  • Vegan cheese (check ingredients for casein, a milk protein)

  • Vegan yogurts (almond, soy, coconut-based)

  • Vegan butter or margarine

  • Vegan creamers for coffee and tea


Condiments & Flavors


  • Nutritional yeast ('nooch': adds a cheesy flavor)

  • Soy sauce or tamari

  • Vegan mayo

  • Mustard

  • Hummus

  • Salsas, chutneys, and other dips

  • Vegan pesto (regular pesto contains Parmesan)

  • Agave nectar or maple syrup (as a vegan sweetener)


Cooking


  • Olive oil, coconut oil, avocado oil, etc.

  • Vinegars (apple cider, balsamic, white, etc.)

  • Salt, black pepper

  • Spices & herbs: Turmeric, cumin, paprika, chilli powder, basil, rosemary, thyme, etc.


Snacks & Miscellaneous


  • Vegan chocolate

  • Popcorn (plain to be seasoned at home)

  • Vegan protein bars or snacks

  • Dried fruits (raisins, apricots, dates)

  • Seaweed snacks

  • Vegan ice cream (often made with almond, coconut, or soy milk)


Frozen Goods


  • Vegan ice-cream

  • Frozen fruits (for smoothies)

  • Frozen vegetables (like peas, corn, and mixed veggies)

  • Vegan burgers or meat substitutes

  • Vegan pizzas (or bases to make your own)


Beverages


  • Teas

  • Coffee

  • Plant-based protein powders (pea protein, hemp protein, etc.)

  • Fruit juices (ensure no added gelatin)


Always read labels to ensure products don't have hidden animal-derived ingredients. This list is a starting point, and you should adjust it based on your personal preferences and available products in your region. If you slip up, don't stress. Do better at the next meal.


Answers to Your Questions About Veganuary


Do you have questions about starting Veganuary? We have answers to help you with the usual problems and misconceptions about vegan diets. You will get info on where to get protein. You will also get tips on eating out. It has all you need to start and enjoy your new vegan lifestyle with confidence.


I hope you enjoy your Veganuary experiences. Please share them with me; I would love to know how you went. Also, if you have questions you would like to ask, I am here to help. I am more than happy to share my experiences with you. Thank you for reading.



For more on Veganuary, read: Veganuary: Good for You Healthy Trend or Just Hype?


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