If you’ve ever thought Veganuary meant giving things up or feeling deprived, let’s gently reset that idea.
Vegan does not mean restrictive.
Somehow the word “vegan” picked up a reputation for being all about deprivation - which is honestly ironic, because so many of the most natural, accessible foods on the planet are vegan by default.
Once you start swapping out animal products and learning how to cook with hearty, whole vegetables - the food gets more creative, more satisfying, and more flavourful.
So I put together this Veganuary Food Cheat Sheet to help you feel prepared, supported, and very much not hangry.
An easy thing to do is to stop by your local Vegan grocery store or Organic/Natural Food store - in Vancouver we have Vegan Supply which makes stocking up on vegan goodies super easy.
1. Mindset & Foundation
• Vegan food gets better when you stop trying to recreate everything exactly as before
• We live in a non-vegan world - dairy sneaks into everything, meat sits at the centre of the plate - being informed + prepared makes all the difference
• Different doesn’t mean worse - it just means new
2. Always-Have-On-Hand
Don’t leave home without food backup: banana, mixed nuts, snack or protein bars (check for whey)
Pro tip: Carry ~30g plant-based protein powder - mix with water, coffee, or smoothies
Golden rule: Always have a protein bar + emergency nuts.
This alone prevents 90% of “I had no choice” moments!
I like to buy Walnuts, Roasted Almonds, Brazil Nuts, Cashews, Peanuts, and Pumpkin Seeds in bulk and make my own mix. Apparently, eating just one Brazil nut a day provides a massive dose of selenium, supporting thyroid function, immune health, and brain function - who knew?!
Pitted Dates are such a gem. I keep some frozen in the freezer when I want something sweet.
I always keep a protein bar on hand - one of my favourites is Iron Vegan (Sprouted Protein Bars) and I keep a couple of Mid Day Squares bars near-by.
3. “White Foods”
If it’s white, it’s usually dairy - and there’s almost always a plant-based alternative.
Yogurt / Creamy bases
• Coconut yogurt (my go to is Yoggu! And the Original flavour works like sour cream)
• Coconut milk or cream
• ½ ripe avocado for creaminess + healthy fats
Milk
• Soy, almond, or oat (choose unsweetened; compare protein vs sugar) -> My go to is Unsweetened Soy Milk
Dressings & sauces
• Olive oil + balsamic
• Vegan Caesar or creamy alternatives
Mayo
• Vegan mayo (most people genuinely can’t tell the difference)
Ice cream
• Vegan options from major brands - Ben & Jerry’s has some really tasty Non-Dairy options; SO DELICIOUS has creamy ice cream in tons of flavours and their bars are exceptional.
• DIY: frozen bananas + berries + splash of soy milk + cinnamon
4. Egg Replacements
Savoury
• Scrambled tofu (soft-medium tofu + turmeric + mushrooms/onion/salsa/hot sauce)
• Plant-based liquid egg alternatives for scrambles or omelettes
Baking
• Aquafaba (3 tbsp = 1 egg)
• Olive oil for moisture
• Vegan butter or oil-based margarine
• Dark chocolate chips instead of milk chocolate
5. Protein & “Meaty” Swaps
• Extra-firm or smoked tofu (best for beginners)
• Tempeh
• Portobello mushrooms
• Chickpeas, falafel, baked or refried beans
• Plant-based frozen options for emergencies
• Carrot-based lox for salmon cravings
6. Cheese Alternatives (Expectation Reset Required)
• Soft cheeses are easiest
• Melted aged cheddar is still tricky - be patient
• Try different brands and textures
• Remember: different ≠ bad
7. Quick Meals & Sweet Fixes
• Peanut butter wrap: banana + tortilla + PB + cinnamon
• Overnight oats: oats + vegan milk + coconut yogurt + fruit + PB + pinch of salt
• Dark chocolate (check labels for sneaky milk)
• Fruit dessert hack: thinly sliced apples + cinnamon + nutmeg
8. Social Situations & Planning Ahead
• Let people know you’re avoiding meat, dairy, and seafood for now
• Eat before events if you’re unsure about options
• Preparation = consistency without stress
Veganism is a lifestyle rooted in love, kindness, and compassion; no matter where you are in your journey - consciously choosing animal-free alternatives is progress! I believe it’s important to treat yourself (and others) with grace and kindness.
PS: I’m sharing everything I’m eating this month over on my Instagram (@desireedupuis) so if you’re curious or need inspo or have questions, I’d love to connect with you there.
