What Not To Do When Starting a Vegan Diet

Ever wondered why some new vegans thrive while others crash and burn? The secret isn’t what you’re eating – it’s what you’re doing wrong! Buckle up because you are about to learn about the top 10 vegan diet blunders that could turn your plant-based dreams into a nightmare.

1. Skipping Meal Planning

Think you can wing it on your vegan journey? Think again! Failing to plan your meals is like trying to navigate a jungle without a map. You’ll end up hangry, frustrated, and eyeing that cheese pizza before you know it. 

Here’s the deal: When you’re new to veganism, your entire food world gets turned upside down. Suddenly, your go-to meals are off the table (literally), and you’re left staring at your fridge, wondering what on earth to eat. This is where meal planning becomes your secret weapon.

 Dedicate an hour each week to mapping out your meals. Start by brainstorming a list of vegan dishes you’d like to try. Then, assign them to different days of the week. Don’t forget to plan for snacks too! 

2. Ignoring Nutritional Balance

Just because it’s vegan doesn’t mean it’s healthy. Oreos are vegan, but living on them won’t exactly have you glowing with health. Many new vegans fall into the trap of thinking that as long as it’s plant-based, it’s good for you. But your body needs a balance of nutrients, regardless of your dietary choices.

The secret sauce? Variety! Mix up your greens, grains, and proteins. Your body will thank you with energy to spare! Aim to include a rainbow of fruits and vegetables in your diet. Each colour represents different nutrients, so the more colourful your plate, the more nutritious your meal.

Don’t forget about whole grains, legumes, nuts, and seeds. These powerhouses provide essential nutrients like protein, fibre, and healthy fats. 

3. Relying on Junk Food

Ditching meat doesn’t automatically make you a health guru. Swapping burgers for vegan nuggets and fries? You’re missing the point, my friend. While these vegan alternatives can be a great transitional tool or an occasional treat, relying on them as staples in your diet is a recipe for nutritional disaster.

The real deal: Embrace whole foods. They’re nature’s multivitamin, and they’ll keep you feeling like a superhero. Focus on foods that are as close to their natural state as possible. Think fresh fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are packed with nutrients, fibre, and antioxidants that will fuel your body and keep you feeling amazing.

4. Avoiding Supplements

Your body doesn’t care about your food philosophy. It needs nutrients, period. Skipping supplements is like showing up to a marathon without shoes. You might make it for a while, but eventually, you’re going to struggle.

What you need to know: B12, D, and omega-3s are your new best friends. Don’t ghost them! Vitamin B12 is particularly crucial for vegans as it’s primarily found in animal products. A deficiency can lead to fatigue, weakness, and even neurological problems. 

Vitamin D is another tricky one, especially if you don’t get much sun exposure. And while you can get omega-3s from plant sources like flaxseeds and walnuts, many experts recommend a vegan omega-3 supplement to ensure you’re getting enough.

5. Underestimating Protein Needs

You don’t need to eat a cow to get swole. But underestimating your protein needs? That’s a rookie move that’ll leave you feeling weak and cranky. Many new vegans worry about getting enough protein, and for good reason. Protein is essential for building and repairing tissues, making enzymes and hormones, and maintaining muscle mass.

Beans, lentils, tofu, and tempeh are your protein powerhouses. Get friendly with them, stat! But don’t stop there. Quinoa, nuts, seeds, and even some vegetables contain protein. The key is to include a variety of protein sources throughout your day.

6. Neglecting Hydration

Going vegan doesn’t magically turn you into a camel. In fact, you might need even more water than before to keep things moving smoothly. A plant-based diet is typically high in fibre, which is fantastic for your gut health. But without adequate hydration, all that fibre can lead to digestive discomfort.

Hydration hack: Invest in a cute water bottle and sip like your life depends on it (because, well, it kinda does). Aim for at least 8 glasses of water a day, more if you’re active or in a hot climate. And remember, herbal teas and water-rich fruits and vegetables count towards your daily intake too!

7. Ignoring Social Support

Humans are social creatures, even vegan ones! Trying to go it alone is like attempting to climb Everest in flip-flops. You might make some progress, but it’s going to be a whole lot harder than it needs to be.

The fix: Find your tribe! Join vegan Facebook groups, hit up local meetups, or convert a friend (just kidding… or are we?). Having a support system can make all the difference when you’re transitioning to a vegan lifestyle. They can offer advice, share recipes, and provide moral support when you’re facing challenges.

8. Missing Key Vitamins

Some vitamins are sneaky little devils, hiding almost exclusively in animal products. Miss them, and you’ll feel it in ways you never imagined. We’ve already talked about B12, but there are other nutrients you need to keep an eye on too.

What you need to know: Iron, zinc, and calcium are your new obsessions. Track them like a nutrition detective! Iron is particularly important, especially for menstruating women. While plant-based sources of iron aren’t as easily absorbed as animal sources, you can boost absorption by pairing iron-rich foods with vitamin C.

Ready to supercharge your nutrient intake? Check out our curated selection of vegan-friendly minerals and supplements to support your plant-based journey. 

9. Overcomplicating Meals

You don’t need a PhD in culinary arts to be vegan. Overcomplicating your meals is the fast track to burnout city population: you. While it’s fun to experiment with new recipes and ingredients, trying to create gourmet meals for every single dish is unsustainable.

The secret: Start simple. A grain, a green, and a protein. Boom! Dinner is served. As you get more comfortable with vegan cooking, you can start to explore more complex recipes. But remember, there’s no shame in simple meals. Some of the healthiest and most satisfying vegan dishes are also the easiest to prepare.

10. Ignoring Food Variety

Last but not least, are you eating the same three meals on repeat? You’re not doing any favours to your taste buds (or your gut). Variety isn’t just the spice of life – it’s the key to a thriving vegan diet! Each plant food offers a unique mix of nutrients, so the more variety in your diet, the more likely you are to meet all your nutritional needs.

Challenge yourself to try one new vegan food each week. Who knows? You might discover your new obsession! Explore different cuisines, experiment with new fruits and vegetables, or try out meat alternatives you’ve never tasted before.

Your Vegan Victory Starts Now!

Dodge these pitfalls, and you’ll be strutting your vegan stuff like a pro in no time. Remember, it’s not about perfection – it’s about progress. So grab those veggies, crank up the blender, and get ready to feel amazing. Your body (and the planet) will thank you!