10 things I wish I knew before going vegan

Next, read about how to do Veganuary, and for more inspiration try our favourite healthy vegan recipes, budget vegan recipes and quick vegan recipes.

1o things I wish I knew before going vegan

1. 'Veganise' your favourite recipes

I remember feeling quite daunted by the prospect of having to start from scratch with my recipe repertoire when embarking upon Veganuary four years ago. I'd built up a solid collection of favourites – from lasagne to stir-fries, curries and more. If someone had simply told me that I could make all of these recipes vegan without too much trouble, I would've started the month without a worry.

Some of the recipes you cook might be vegan already, or don't require too many substitutions – think swapping chicken for tofu or your regular dairy cream for a plant-based alternative. Baking can be a slightly trickier one, but as someone who enjoys cooking, think of Veganuary as a fun challenge to get you outside of your comfort zone and learn about all of these new ingredients at your fingertips. Discover 10 things you need to know about vegan baking from cookbook author and vegan expert Richard Makin.

2. Stock up your pantry with whole foods

A sure-fire way to get you off to a great start for Veganuary is to have a well-stocked plant-based pantry. Luckily these days it's very easy to get hold of vegan butter, cheese and more, but they can be more expensive than their dairy counterparts. When I first went vegan I rarely bought vegan cheese as the options weren't particularly appealing, so it was a good opportunity to work on seasoning my dishes rather than simply falling back on cheese for flavour – for example with nutritional yeast and spices. The options are better now, so try out different brands and see which you like the most.

While also 'veganising' your favourites as above, perhaps challenge yourself during this month to try one or two brand-new recipes a week, using ingredients you may have never cooked with before. You might be surprised by previously overlooked flavours and textures. When stocking up your pantry, prioritise whole-food sources such as dried lentils, grains, tinned beans and so on, which won't break the bank if you're feeling the pinch in January. A carton of silken tofu never goes amiss and can be added into pasta sauces for extra protein and creaminess or even to replace dairy in vegan desserts. Don't just take my word for it, try plant-based expert Richard Makin's silky smooth vegan chocolate cheesecake or our creamy vegan chocolate mousse.

Discover my vegan storecupboard essential ingredients.

3. Some foods are surprisingly vegan...

You may be surprised to discover that some of your favourite snacks, drinks and foods are 'accidentally' vegan. For example, despite its creamy head, Guinness (as of 2016) is vegan, as are Oreo cookies, Lotus biscuits and Jacob's Cream Crackers. Often dark chocolate with more than 70% cocoa solids is vegan – but make sure to check the label.

If a product says 'may contain trace of dairy' that generally means it is made in a factory that handles dairy, so as long as there is no actual mention on the ingredients list then you should be fine. Your best practice will be to get very familiar with packaging labels throughout Veganuary. Allergens have to be labelled in bold (such as eggs and dairy) so they are easy to spot whereas honey and meat derivatives are not counted as part of the 14 main allergens in the UK so you will have to scrutinise the ingredients to make sure they're not there.

4. ... while some others aren't

Alcohol may be one to watch out for during Veganuary. Some brands of beer, wine and spirits are filtered with fish guts and even egg whites. Certain cocktails like sours are made with egg whites and craft beers may contain lactose and honey for flavouring – cans are normally labelled otherwise Google is your friend for this. Many spirits are vegan except for the creamy ones such as Baileys while Kahlúa sources its sugar from suppliers that use a process that is not considered vegan-friendly.

If you've ever tried vegetarianism you may already know that gelatine from pork can be found in many brands of sweets and some desserts, so this is worth keeping an eye out for too. Casein is another ingredient that may catch you out as it is an emulsifier derived from milk – although it should be listed in bold as it falls into the dairy allergen group.

5. Up your portion sizes

If the bulk of your diet is coming from whole-food, plant-based sources, you may find that you need to eat larger portions to hit your calorific requirements. Foods such as lentils which are more nutritionally dense than calorifically dense due to their high fibre content tend to fill you up quicker, so make sure that you're not under-eating during the month. Bear in mind that if your diet hasn't been particularly fibre-rich up to this point, introduce higher fibre foods gradually to prevent stomach discomfort.

Eating larger portions may come as a pleasant surprise! As opposed to being a month of restriction, think of it as a time to enjoy the wealth and diversity of fruits, vegetables, grains and pulses that can help you on your way to eating 30 plant foods each week. At the same time, there are plenty of ultra-processed vegan foods (think crisps, sweets, supermarket biscuits etc.) that contain 'empty' calories and won't leave you feeling satisfied. Just because something is vegan doesn't mean it's necessarily healthy or good for you.

6. Learn your vegan protein sources

When it comes to a vegan diet, many people worry about not eating enough protein, when in fact this needn't be a concern – especially if you're not a vegan body builder. Nevertheless, there are plenty of vegan protein sources to help you build balanced plant-based meals. 'Complete' proteins contain all of the nine essential amino acids our body needs to survive and plant-based sources include quinoa, tofu, tempeh, edamame, buckwheat, spirulina, hemp seeds, chia seeds and nutritional yeast.

'Incomplete' vegan protein sources such as rice and beans or pitta and hummus can be combined to be a complete source of protein when eaten together. Ultra-processed vegan convenience foods such as sausages and burgers are often high in protein but you may not want to structure too many of your meals around them due to being linked to adverse health effects.

Discover our high-protein vegan meals for nutritious recipes that will help keep you fuller for longer.

7. Get your vegan supplements

It might be a good idea to have a blood test during Veganuary to check on your iron and B12 levels, especially if you decide to continue with veganism after January. Vegetarians can also be deficient in B12 as it is often found in meat, however many plant-based milks and cereals are fortified with B12, as well as other vitamins and minerals such as calcium – just make sure to check the label.

Even if you are consuming fortified plant-based milks, you may want to consider a vegan supplement with B12. The Vegan Society has its own Veg 1 vegan supplement that also contains Vitamin D, iodine and selenium – but make sure to consult your doctor first if you think you are deficient in anything. Some plant-based sources of B12 include nutritional yeast, mushrooms, some algae and tempeh – so consider incorporating them into your diet too.

8. Not everyone is going to understand your decision

Nowadays there is far greater awareness around veganism and most people won't bat an eyelid. However in a similar vein to going sober, sometimes people's reactions can surprise you – for better or for worse.

Many a time I have found myself in a debate on veganism that I most certainly didn't initiate – so it can be handy to have a few stats up your sleeve. Get clued up on the facts in case someone does start grilling you, although most people will be more likely to be won over by enjoying your delicious plant-based meals and vegan bakes – a lecture on veganism often doesn't get anyone very far.

9. Find your vegan community

Starting out with veganism is much easier if you have the support of those around you. Perhaps your friends or family could join you for the month, or somebody you live with.

If not, find out if there are any vegan communities or meet-ups in your area. Not only will it help you to hold yourself accountable and have someone to chat to if you're feeling temptation strike, it can also be a fun opportunity to meet new people with similar values. Chat to the owners of your local vegan cafe or restaurant and they might be able to put you in touch with other vegans – they tend to be a friendly bunch!

10. Don't beat yourself up if you slip up

Nobody is perfect and you might accidentally eat something with dairy during Veganuary, or you might find yourself tempted to dip into non-plant-based sources over the course of the month.

If you find yourself getting tempted, remind yourself of your reasons for trying veganism. At the end of the day, it's just one month out of the whole year and once you hit the halfway mark, you'll find it easier to stick to the end. Take it day by day and don't be dissuaded if you fall off the wagon, just get back on when you can. You should feel really proud of yourself for making it to the end, and being 90 or 95 percent vegan is better than not at all.