You can find helpful community tips and supportive articles to understand if this change is for you. Consider viewing the Veganuary website and subscribe to their newsletter to receive daily emails containing delicious recipes, meal plans and helpful tips.

If you decide that this is a challenge you would like to take on but are hesitant about cooking, you are not alone. Rest assured, you will quickly learn what new textures and spices you enjoy as you broaden your pallet. Very quickly, your new supermarket shopping list will become second nature.

Why do I need Calcium?

Calcium helps to keep your bones and teeth strong, as well as aiding your nervous system, blood clotting and controlling your muscles.

What foods are high in Calcium?

Spinach, tofu, falafel, orange juice, beans, nuts, seeds, bread, green leafy vegetables like kale, spinach and broccoli, dried fruit like figs and dates, fresh fruit like kiwi and blackberries, plus soya drinks with added Calcium.

How much Calcium do I need?

Depending on your stage of life, your recommended daily intake (mg) changes. According to the NHS, adults aged 19 to 64 need 700mg of Calcium a day.

Why do I need protein?

Proteins break down into amino acids that help the body perform bodily functions like breaking down food, contributing to muscle mass growth, repairing tissue and maintaining bones. Protein also helps to boost our metabolism and keep hunger at bay.

What foods are high in protein?

Oats, quinoa, rice, vegetables, lentils, tofu, chickpeas, beans, nuts and seeds and buckwheat. Animal protein sources are considered "complete" proteins as they contain all 9 essential amino acids, but there are plenty of plant based food high in protein; just make sure you include a variety in your diet.

How much protein do I need?

According to the NHS, the recommended nutrient intake for an adult is 50g.

For more information about other essential vitamins and minerals like Iron, Vitamin D and B12, please visit this NHS guide.

Vitamins and minerals - NHS (www.nhs.uk)
Reference intakes explained - NHS (www.nhs.uk)

Eating healthy also consists of incorporating a healthy amount of fat into your diet. By finding vegan versions of your favourite food, your new diet won't feel as though you are giving up everything you love. We suggest that you consider adapting your favourite non-vegan foods to being vegan friendly. You can do this by following a new vegan recipe, like our Vegan Loaf Cake, strolling through the supermarket to find a variety of pre-made vegan substitute meals, or simply getting creative and start swapping out a few ingredients.