Veganuary: A Compassionate Start to the New Year (Simple Tips + Easy Swaps)
Every January, thousands of people take the step toward eating more plant-based foods, out of curiosity, care, and compassion. Whether your goal is to feel better in your body, support the planet, reduce animal suffering, or simply try something new, Veganuary is a beautiful place to begin.
As someone who has been plant-based for more than 30 years (and raised five plant-based kids along the way!), I’ve learned that success doesn’t start with an all-or-nothing overhaul. It starts with small, doable practices—repeated.
So let’s make this month approachable, delicious, and enjoyable.
Here are simple ways to work plants into your day without stress or sacrifice.
Start with One Plant-Based Meal (or snack!) a Day
You don’t have to go all-in overnight. Begin with just one meal or snack per day that’s plant-forward. You can find many of these ready-made if you’re pressed for time!
Overnight oats or chia pudding for breakfast
A hearty grain bowl, veggie burrito, or lentil soup for lunch
Veggie chili, stir-fry, or a meatless burger and sweet potato fries for dinner
If the thought of an entire plant-based meal is overwhelming, here are some easy swaps to get you started:
“This for That” (Easy Swaps You Can Find at Most Grocers)
These are simple one-to-one replacements that make Veganuary easy.
Dairy Swaps
Instead of animal-derived milk, try: oat, almond, soy, cashew, or hemp milk. (These can be found almost anywhere. We generally buy from Costco.)
Instead of animal-derived yogurt, try coconut, cashew, or almond yogurt. (Trader Joes’s is a good place for these!)
Instead of animal-derived butter, try vegan butter or olive oil. (We love Miyoko’s, Earth Balance, and Trader Joe’s)
Instead of animal-derived cheese, try a cashew cheese. (We love Violife, Miyoko’s, and Chao.)
Protein Swaps
Instead of chicken, try chickpeas, tofu (soy or fava bean), tempeh, seitan, or jackfruit.
Instead of ground beef, try lentils, walnut-taco “meat,” Beyond/Impossible, TVP.
Instead of scrambled eggs, try a tofu scramble or Just Egg.
Instead of dairy-based protein shakes, try pea, pumpkin seed, soy, or blended plant proteins (We love Vedge and OWYN)
Try Building Meals Around the Big Three
When in doubt, a simple formula works:
Protein + Grain + Vegetable
Examples:
Quinoa + roasted broccoli + tempeh + tahini lemon sauce
Black beans + rice + fajita peppers + avocado/lime
Lentil or chickpea pasta + marinara + spinach + vegan parm or nutritional yeast
Oatmeal + chia + hemp seeds + blueberries or bananas
This keeps meals balanced, satisfying, and high-protein — great for energy, strength, and recovery (These are my staples, especially as I train for my first bodybuilding season!).
Tiny Habits That Make Veganuary Easier
Try 1–3 this week — not all at once.
Add greens to one meal daily (Pro Tip: Mix them in your smoothie if you’re pressed for time or desire to cook them!)
Make your protein shake plant-based (Try Vedge or OWYN brands)
Swap dairy milk for oat milk in coffee (Try Oatly or Chobani)
Try one new plant-based recipe weekly (Try Nora Cooks!)
Keep fruit or nuts available for snacks so you don’t get hangry (Look out for hidden oils and sugar!)
Add beans to soups, bowls, and tacos (We love tempeh!)
Prep vegetables in advance (Try Costco’s new Roasted Root Vegetable Mix or Trader Joe’s chopped veggie mixes)
A Compassionate Month Can Change You
Because every plant-based meal:
-supports your body
-eases pressure on the planet
-reduces animal suffering
-builds your strength & wellbeing
And that is worth celebrating.
I’ll be posting weekly to support your Veganuary journey, and soon with recipes, “This for That” swaps, interviews with plant-based athletes, and sustainable products coming to the Plant & Practice store!
If you’d like support, inspiration, and community, sign up for email updates or follow along on Instagram.
We’ll practice compassion together, one day at a time.
Welcome to Veganuary. Let’s begin. 🌿