Written by Courtney Human RD(SA)

Ah, January. The month of fresh resolutions, new gym routines, and diets that come with an expiry date of February 1st. While driving home from work the other day, I heard that 80% of people actually forget their New Year’s resolutions they set by February. Maybe, that’s why now instead of setting those resolutions people are just completely taking on a new persona they can’t forget, like going vegan. Veganuary, the plant-based trend taking January by storm that’s giving “Dry January” a run for its money. On paper, it looks like the perfect way to kickstart the year—swap steak for tofu, dairy for coconut everything, and feel like you’re saving the world one kale leaf at a time. But while the intentions are noble, the execution often comes with a side of misinformation and a sprinkle of over-enthusiasm. Let me delve into my dietitian thoughts about Veganuary, because truth be told I don’t completely hate it.

In a world of registered dietitians fighting carnivorous diets there will always be a bright side of going more plant- based. First, let’s acknowledge the positives—because they’re significant when done right. A well-planned vegan or plant-based diet can offer numerous health benefits such as:

• Lower risk of chronic disease: Studies consistently link plant-based diets with reduced risks of heart disease, diabetes, and even certain cancers.
• Better gut health: All that fibre from fruits, veggies, and legumes feeds your gut bacteria, promoting a happier microbiome.
• Weight management: High-fibre diets help regulate appetite and keep you fuller for longer, making it easier to avoid overindulgence.

However, like any January trend, Veganuary often falls prey to misinformation and a “quick fix” mindset. Going vegan doesn’t automatically mean eating healthier or more sustainably—it just changes the lens through which choices are made. Firstly, there is a misleading ‘health halo’ that says “vegan” on a label means “nutritious.” Many plant-based products are ultra-processed, packed with additives, and can be just as calorie-dense as their non-vegan counterparts. Yes, Oreos are vegan, but that doesn’t mean they’re breakfast food. You’re not escaping the Jungle Oats, All Bran and Weetabix as a vegan – nice try though. Secondly, once again, the deciding factor of dietitian support is sustainability. Many people approach Veganuary with enthusiasm but without long-term strategies. By week three, when tofu starts looking sad and meal inspiration dries up, the novelty often wears off. A person who starts in January and decides to continue (highly unlikely as vegan wannabe) must be fully aware of the risk of nutrient gaps like vitamin B12, iron and omega-3s that a well-planned vegan diet considers and monitors.

On a separate note, as a Veganuarian (vegan in January) chances are high that one may have set some rather extreme exercise goals attached to this if I’m assuming the goal is weight loss. Leaving one small but very significant area potentially slipping through the cracks. Protein intake. While plant-based diets can absolutely meet protein needs, it takes a bit more planning. For instance, almond milk may be a popular dairy substitute, but with only 1g of protein per cup, it’s a poor stand-in for dairy milk’s 8g. A better alternative? Soy milk, which provides 7-9g of protein per cup and supports muscle recovery and repair—a crucial factor if you’re ramping up your gym sessions. Did you consider pairing complementary proteins, like rice and beans, to ensure you’re getting all the essential amino acids your body needs? Well, I as a registered dietitian wouldn’t have either until I did a bit of research for this blog post, so no I didn’t think so. But I also didn’t decide to randomly go vegan for January, it’s the cheese for me.

Although those of us non-vegans go into panic mode at the thought of catering a vegan meal, we forget some of the basic dishes we have daily that are vegan without trying to be or maybe need one substitute. If you’re giving Veganuary a try, here is a simple, protein-balanced vegan menu that resembles a typical non-vegan day, with easy substitutions:

Breakfast Scramble: Scramble tofu with turmeric, diced bell peppers and spinach. Serve with whole grain toast and avocado. Add an optional side of fresh fruit, like berries or a banana.

Mid-Morning Snack: Sliced banana with peanut butter on whole grain rice cakes.

Lunch: Mash chickpeas with vegan mayo, mustard, diced celery, and onions. Serve on whole grain bread with lettuce and tomato with a small side salad of mixed greens, cucumber, and a vinaigrette.

Afternoon Snack: Roasted edamame beans seasoned lightly with salt or your favourite spices. Optional: Add a handful of nuts or seeds.

Dinner: Lentil bolognese: Cook lentils with tomato sauce, garlic, and Italian herbs. Serve over whole grain pasta or zucchini noodles. Side: Steamed broccoli or a mixed vegetable medley.

Evening Snack: Chia pudding: Mix chia seeds with almond milk and a sweetener of choice. Let it sit until thickened, then top with fruit or granola.

I am using Veganuary as a wonderful opportunity to shed light on plant-based eating instead of a quick-fix or “all-or-nothing” diet. My top two tips to summarizes what to focus on when going vegan or vegetarian the dietitian approved way is to firstly, focus on whole foods (i.e. limit processed options) which have less added fats and salt which counter benefits of being plant-based. Keep it as natural as possible. Secondly, increase variety, add as many colours as possible to your plate of vegetables, legumes (chickpeas, lentils, beans) and grains to balance your protein and carbs.

This January let’s focus less on extremes and more on small, sustainable steps. Whether it’s adding more veggies to your plate, choosing lentils over mince for one meal, or simply trying to eat a little less processed food, every choice counts. Here’s to a healthier, more balanced start to 2025—plant-based or not!