A plate of vegan noodles

Being Vegan

"Veganism is not a sacrifice. It's a joy!"
Vegan noodles

Being Vegan

Where to start?

By failing to prepare, you are preparing to fail.

At times, Being Vegan can be a little tricky. It varies from place to place with big cities generally offering more convenient shops, restaurants and supermarkets than other places. Nevertheless, I’ve lived in many countries where there is no vegan restaurant to be found and managed to enjoy it regardless. It’s all about the prep!

 

1. It’s all about the prep

2. Veganizing

3. A typical day

4. Getting the balance right

5. Eating out

5 Practical Tips to Being Vegan

1. It's all about the prep

By failing to prepare, you are preparing to fail.

At times, Being Vegan can be a little tricky. It varies from place to place with big cities generally offering more convenient shops, restaurants and supermarkets than other places. Nevertheless, I’ve lived in many countries where there is no vegan restaurant to be found and managed to enjoy it regardless. It’s all about the prep!

Leaving it to chance when you’re out and about, that you’ll stumble across a vegan friendly restaurant or supermarket with hummus, will leave you hungry, angry or both …hangry!

A vegan packed lunch box of curried chick peas, brown rice and avocado

Prep a packed lunch and selection of snacks the night before or in the morning before leaving the house. – I even have emergency snacks such as bags of mixed nuts or energy bars hidden in my rucksacks, sports bags and in the glove box of my car. If you’re someone short of time, make up a big batch of vegan food on the weekend and freeze it in small Tupperware boxes for each day of the week.

2. Veganizing your faveourites

If I got a falafel for each time I was asked; what do you miss most about being vegan? I’d have the yellow complexion of a chickpea. And if you must know it’s pain au chocolats with a big milky hot chocolate to dunk them in.

A selection of French pastries including croissants and pain aux raisin
A vegan packed lunch box of curried chick peas, brown rice and avocado

1. It's all about the prep

 

Leaving it to chance when you’re out and about, that you’ll stumble across a vegan friendly restaurant or supermarket with hummus, will leave you hungry, angry or both …hangry!

Prep a packed lunch and selection of snacks the night before or in the morning before leaving the house. – I even have emergency snacks such as bags of mixed nuts or energy bars hidden in my rucksacks, sports bags and in the glove box of my car. If you’re someone short of time, make up a big batch of vegan food on the weekend and freeze it in small Tupperware boxes for each day of the week.

 

2. Veganizing your faveourites

If I got a falafel for each time I was asked; what do you miss most about being vegan? I’d have the yellow complexion of a chickpea. And if you must know it’s pain au chocolats with a big milky hot chocolate to dunk them in.

Fortunately, even sophisticated French pastries can be veganized. In fact, when my Portuguese better half made the leap of faith, she was not prepared to graze on rabbit food while missing out on her favorite Portuguese dishes. – From Feijoada and arroz de marisco to pastel de natas and bolo de bolacha, they can all be veganized. There are some wonderful blogs recreating old favorites as well as dishes new.

These are a few of our favorites: Minimalist Baker, Vegan Yack Attack

A selection of French pastries including croissants and pain aux raisin

3. A typical day: (Breakfast, Lunch, Dinner, Snacks on the go)

A delicious vegan breakfast comprising of porridge topped with fresh berries, waffles with honey and fresh ground coffee

If you’re overwhelmed by the idea of a meatless or dairy less dish that won’t fill you up, then look no further. Here are some easy, delicious, wholesome and nutritious ideas that I have on a typical day.

Breakfast: Freshly squeezed orange, Toast with a nut butter (almond, peanut or sesame), oat or millet porridge with chopped apple and cinnamon.

Lunch: Starter: Miso soup. Main: Azuki beans & pumpkin, steamed broccoli and brown rice.

Dinner: Green Pea & Quinoa Fusilli with watercress & Coconut Pesto, Fresh peas and Spinach.

Snacks: Homemade flapjacks, bliss balls or brown rice/nori balls.

Azuki beans & pumpkin dip top with chopped almonds and coriander

Azuki beans & pumpkin dip top with chopped almonds and coriander

Green Pea & Quinoa Fusilli with watercress & Coconut Pesto, Fresh peas and Spinach.

Green Pea & Quinoa Fusilli with watercress & Coconut Pesto, Fresh peas and Spinach.

Three bowls of vegan Miso soup with shiitake mushrooms

Vegan Miso soup with shiitake mushrooms

Vegan chocolate and date bliss balls

Chocolate and date energy bliss balls

4. Getting the balance – a checklist

 

Is it colourful? There should be at least 4 to 5 different colours in every dish.

Is there a legume? To get high quality proteins you need to combine a legume with a wholegrain each meal time.

Have you got your leafy greens? Essential for calcium, magnesium, potassium, fibre and chlorophyll.  

What’s your wholegrain? Not only the legume’s partner for protein, but wholegrains are filling, packed with energy and full of nutritional goodness.

Check the chart. I have a colourful food/nutrition chart above my oven as a quick reference point when preparing a meal. It is available at the Vegan Society for just £4.99.

If you are concerned about nutritional deficiencies, read through our Decoding Vegan guide.

Fortunately, even sophisticated French pastries can be veganized. In fact, when my Portuguese better half made the leap of faith, she was not prepared to graze on rabbit food while missing out on her favorite Portuguese dishes. – From Feijoada and arroz de marisco to pastel de natas and bolo de bolacha, they can all be veganized. There are some wonderful blogs recreating old favorites as well as dishes new.

These are a few of our favorites: Minimalist Baker, Vegan Yack Attack

A delicious vegan breakfast comprising of porridge topped with fresh berries, waffles with honey and fresh ground coffee

3. A typical day: (Breakfast, Lunch, Dinner & Snacks)

If you’re overwhelmed by the idea of a meatless or dairy less dish that won’t fill you up, then look no further. Here are some easy, delicious, wholesome and nutritious ideas that I have on a typical day.

Breakfast: Freshly squeezed orange, Toast with a nut butter (almond, peanut or sesame), oat or millet porridge with chopped apple and cinnamon.

Lunch: Starter: Miso soup. Main: Azuki beans & pumpkin, steamed broccoli and brown rice.

Dinner: Green Pea & Quinoa Fusilli with watercress & Coconut Pesto, Fresh peas and Spinach.

Snacks: Homemade flapjacks, bliss balls or brown rice/nori balls.

Fresh organic vegetables at a farmer's market

4. Getting the balance – a checklist

Is it colourful? There should be at least 4 to 5 different colours in every dish.

Is there a legume? To get high quality proteins you need to combine a legume with a wholegrain each meal time.

Have you got your leafy greens? Essential for calcium, magnesium, potassium, fibre and chlorophyll.  

What’s your wholegrain? Not only the legume’s partner for protein, but wholegrains are filling, packed with energy and full of nutritional goodness.

Check the chart. I have a colourful food/nutrition chart above my oven as a quick reference point when preparing a meal. It is available at the Vegan Society for just £4.99.

If you are concerned about nutritional deficiencies, read through our Decoding Vegan guide.

Looking in through a restaurant window at night

5. Eating Out

If you’re going out for food with fellow herbivores, this is generally easy, either scan through HappyCow for a vegan friendly eatery or one of the herd will have a good recommendation.

The real hurdle comes when one is invited to a non-vegan/veggie restaurant for a special occasion such as a friend’s birthday. Of course, you don’t want to miss out on the social occasion, but nor do you wish to go hungry. I often eat a light dish at home before heading out, and then go to the restaurant with an open mind and no expectations. Usually, the chef can throw something together, such as a chick pea salad.

Looking in through a restaurant window at night

5. Eating Out

If you’re going out for food with fellow herbivores, this is generally easy, either scan through HappyCow for a vegan friendly eatery or one of the herd will have a good recommendation. The real hurdle comes when one is invited to a non-vegan/veggie restaurant for a special occasion such as a friend’s birthday. Of course, you don’t want to miss out on the social occasion, but nor do you wish to go hungry. I often eat a light dish at home before heading out, and then go to the restaurant with an open mind and no expectations. Usually, the chef can throw something together, such as a chick pea salad.

Sources & further reading

✅ for peer reviewed research

  1. 1. “Vegan Recipes for Beginners” – Vegan Yack Attack – veganyackattack.com
  2.  
  3. 2. "Simple plant based recipes” – Minimalist Baker – minimalistbaker.com
  4.  
  5. 3. The Vegan Societyvegansociety.com
  6.  
  7. 4. “Evaluating the environmental impact of various dietary patterns combined with different food production systems” L Baroni, L Cenci, M Tettamanti & M Berati 2007, European Journal Of Clinical Nutrition, Nature Publishing Group – nature.com ✅
  8.  
  9. 5. “Reducing food’s environmental impacts through producers and consumers” J. Poore, T. Nemecek 2018 – Science AAAS – sciencemag.org  ✅
  10.  
  11. 6. “Cowspiracy: The Sustainable Secret” – cowspiracy.com

Sources & further reading

✅ for peer reviewed research

  1. 1. “Vegan Recipes for Beginners” – Vegan Yack Attack – veganyackattack.com
  2.  
  3. 2. "Simple plant based recipes” – Minimalist Baker – minimalistbaker.com
  4.  
  5. 3. The Vegan Societyvegansociety.com
  6.  
  7. 4. “Evaluating the environmental impact of various dietary patterns combined with different food production systems” L Baroni, L Cenci, M Tettamanti & M Berati 2007, European Journal Of Clinical Nutrition, Nature Publishing Group – nature.com ✅
  8.  
  9. 5. “Reducing food’s environmental impacts through producers and consumers” J. Poore, T. Nemecek 2018 – Science AAAS – sciencemag.org  ✅
  10.  
  11. 6. “Cowspiracy: The Sustainable Secret” – cowspiracy.com