Welcome, 2023! The beginning of the new calendar year often symbolises a fresh start, and for many this is motivation to make dietary and lifestyle changes. After weeks of festive celebrations and New Year’s Eve festivities Veganuary is perfectly placed to pique the interest of those looking for a change.
What is Veganuary?
Veganuary is a worldwide movement that empowers people to make a dietary change that has the potential to create some real positive changes for both the individual and the environment. More people take part in the official movement every year, over 620,000 in 2022 according to the Veganuary charity, up from 580,000 the year before.
What do you eat on a vegan diet?
Veganism is a dietary movement that sees people reject any animal by-product including:
- Meat (red and white meat)
- Fish
- All dairy products (cheese, yoghurt, milk, chocolate)
- Egg (egg containing products can sometimes include pasta, cake)
- Honey
- Products including gelatine, rennet, and shellac
- Leather products
Since veganism has become more popular, replacements for these things have become widely available in stores in recent years, alongside innovative vegan dishes.
What are the benefits of veganism?
People have speculated that the vegan diet is great for your physical wellbeing as it encourages people to lean on plants for their fibre, also increasing their mineral and vitamin intake. Not only that, but many vegan choices are cruelty-free and kinder to the planet as they do not require factory farming. Other than health, the vegan lifestyle could force you to swap out animal products for ones that are more affordable, saving you money!
In this article we explore the big three different reasons you might be going vegan, and suggest some brands featured on Savoo to help you save money throughout the month.
Is vegan the healthiest diet?
Upon completing the Veganuary challenge last year, participants were interviewed about their month-long experience. Of those planning to continue following a vegan diet, one fifth of the participants reported improved health to be their primary motivator (joint with 20% of people reporting it to be easier than they had expected). Not only that, but 50% of participants saw a positive change in their wellbeing, including the following:
- 49% saw increased energy
- 48% reported improved mood
- 39% believed they had better skin
- 37% said they had a “desired change” in body weight
But the answer to “is veganism the healthiest diet” is not that simple! Being vegan can certainly be healthy as it encourages you to focus more heavily on plant-based fibre, and cut out some animal-based saturated fats. However, there are certain vitamins and minerals that are tricky to obtain naturally from a vegan diet that you will need to carefully supplement in order to gain the necessary nutrients essential to your sustained wellbeing.
Veganism also is not about cutting out meat and dairy in order to intake fewer calories: your recommended dietary allowances (RDAs) stay the same no matter what diet you choose to follow. Often this means eating larger portions for your meals to ensure the number of nutrients meet the guidelines set out by the Food and Nutrition Board.
What you might be missing as a vegan, and how to affordably supplement your diet
Listed as “common concerns” on the Veganuary website: iron, protein, omega oils and vitamin b12 are some of the frequently identified areas that a vegan diet can lack if you don’t pay proper attention!
Iron
What does iron do?: Iron is responsible for creating red blood cells (the part of your blood that carries oxygen around the body).
Where iron is from in a non-vegan diet: a lot of iron in a non-vegan or vegetarian diet comes from eating red meat.
Where you can supplement vegan iron sources: leafy greens like spinach and kale, pulses such as lentils and chickpeas, and soybeans, tofu, nuts and seeds. You can also ensure you eat food high in vitamin C alongside your iron-rich foods to help with absorption.
Planet Organic has a great range of organic foods that vegans can get their iron from. Later in this article check out some suggestions for vegan meal alternatives that are both full of nutrients and cheaper and their meaty counterparts! Have a look at our Planet Organic discount codes to save on your purchase.
Protein
What does protein do?: there are a multitude of protein types, each of which has its unique role within the body. Some of these areas include function of the brain, liver, heart, immune system, and the blood.
Where protein is from in a non-vegan diet: protein is found in meat, fish, egg and dairy products, according to the British Nutrition Foundation.
Where you can supplement vegan protein sources: luckily, plenty of vegan sources of protein are available on the shelves at supermarkets. Making it even easier for you, MyVegan has created an entire range of vegan-friendly protein sources. From hemp, soy, pea and even brown rice protein, there’s something for everyone whether you want to load up on your daily protein in your morning smoothie, or bake it into your cooking to have in meals throughout the day. We’ve got plenty of ways to save at Myvegan including active discount codes right here at Savoo, so go grab one and get shopping!
Omega-3 and other omega oils
What does omega-3 do?: According to Holland & Barrett, omega oils are used to create the membranes of our cells: vital in helping organs like the heart and even the eyes, the immune system and even hormones to function properly.
Where omega-3 is from in a non-vegan diet: omega oils are primarily found in fish. Interestingly, omega-3 cannot be created in the body and so dietary omega oils are absolutely essential both during and after you take part in Veganuary!
Where you can supplement vegan omega oil sources: while you can add fatty omega oil-rich seeds and nuts to your meals, this is not a sufficient alternative for people with a common nut or seed allergy. Instead, try out some of the many vegan omega oil options stocked at Holland & Barrett. Why not make the most of their long-standing Buy 1 Get 1 Free deal, or head to our Holland & Barrett discount codes page to see what other options are available for your purchase.
Vitamin B12
What does vitamin b12 do?: vitamin b12 is grouped with the other b vitamins and folates on the NHS website. Similar to iron, it is partially responsible for creating red blood cells, as well as releasing energy from the things you eat.
Where vitamin b12 is from in a non-vegan diet: meat and fish, dairy, and egg are the primary sources of vitamin b12 in a person’s diet.
Where you can supplement vegan vitamin b12 sources: unfortunately, outside of fortified breakfast cereal and yeast extract, there are not many vegan sources of vitamin b12 in non-supplemented diets at all. Stores like VitaminExpress and Every Health are stockists of multiform vitamins including plenty of vegan b12 options in liquid spray and capsule forms.
Or if you’re looking for a quick fix for January, why not just go for a comprehensive meal kit from one of the nation’s favourite healthy meal providers? We recommend Muscle Food’s vegan meals (read our review here) thanks to their clearly stated nutritional values, great value portion sizes, and flavoursome recipes. Pick up a discount code for Muscle Food before placing your order to save some money: convenience shouldn’t have to come at extra cost!
Cheaper alternatives and affordable food swaps
While scanning the selection of meat-free alternatives in the supermarket, it’s easy to come to the conclusion that taking part in Veganuary or switching to a vegan diet may set you back a few extra ££’s than you expected.
These days, all supermarkets provide a wide range of vegan alternatives to ensure those who enjoy the taste of meat get to relish in the same meals they already love, but with a planet-friendly touch. While Iceland has their own ‘No Meat’ vegan range, Sainsbury’s Plant Pioneers and Tesco’s Wicked Kitchen and Plant Chef – Supermarkets are now making vegan alternatives more affordable with their own-brand offerings.
Typically, planet-friendly replicas are actually more expensive than their omnivore-approved counterparts. In Tesco, for example, while you can buy 350G of chicken nuggets for 99p, the popular Quorn alternative will set you back £2.30 for 200G – unless you spot a clubcard deal, of course, in which case you can bag your meat-free nuggs for £1.25, although still more expensive.
The cheapest plant-based chicken nuggets offered by Tesco sit at £1.70, so it’s no wonder people second guess taking part in Veganuary, especially during a period of food inflation in the midst of a cost of living crisis. If going vegan is supposed to be a healthier option, and even the basics will have your food shop bill soaring, how will Veganuary 2023 be something most can take part in?
Well, going vegan is all about understanding how the right product swaps and meat-free alternatives can actually make all the difference when switching to a plant-based diet. By following our tips & tricks, you’re sure to smash Veganuary all while having a little extra change in the purse at the end of the month.
The holy grail for all vegans – chickpeas!
If you’re taking part in Veganuary this year, it’s vital to not look over this versatile pulse as we’re sure chickpeas will make it into your recipes in one form or another. As well as being delicious, Healthline states that chickpeas are a nutritional powerhouse, packed with vitamins, minerals, protein and fibre that will keep you feeling full for long!
There are so many ways to can utilise chickpeas throughout Veganuary without ever growing tired of these tinned goodies. While you can buy chickpeas in both a canned and dried form, chickpeas from a can almost always have a lower price tag. At Sainsburys, you can pick up 215g of chickpeas for just 50p, or 400g of chickpeas for just 70p. If you know you’re already a fan of this affordable alternative, it might be worth opting for the dried option for a slightly higher price of £1.35 as this will work out cheaper in the long run.
So, what exactly can you whip up with a can of chickpeas by your side? In short, the options are endless, and you’ll be surprised just how useful one can of chickpeas will become to you throughout Veganuary.
If inspiration is lacking in the kitchen, you can’t go wrong with meal prepping and bulk cooking to get your meals sorted for the week. Why not make a tasty vegan chickpea curry – there are thousands of recipes out there to choose from. BBC Good Food’s easy chickpea curry recipe takes just 15 minutes to prepare and 25 minutes to cook, as well as containing three of your five a day – you’re surely in for a Veganuary winner. Needing only 2 x 400g cans of chickpeas, which would cost you just £1.40 in Sainsburys, plus a range of other common cupboard essentials to feed four people, there’s no need to spend a lot this Veganuary.
Better yet, while you need to drain the canned chickpeas of their water for this recipe, we recommend retaining it and setting it aside for a later recipe to get even more for your money! How does using one can of chickpeas for both dinner and dessert sound? Chickpea liquid, also known as aquafaba, doubles up fantastically as the egg binder you might be missing throughout Veganuary. By following Saucy Kitchen’s fabulous Vegan Chickpea Brownies recipe, you’ll be surprised by how delicious, affordable and healthy vegan desserts can be. And, by using the aquafaba that would have otherwise gone down your kitchen sink, we’re sure they’ll taste even more irresistible.
Who needs minced meat when you have lentils?
If the price of meat-free mince is putting you off making the switch to plant-based, think outside the box! While many vegan mince alternatives make for a fantastic like-for-like swap when it comes to making your favourite Italian-inspired recipes, such as a classic Bolognese or Lasagna, it’s not the only option if your food shop budget is looking particularly low after a lavish Christmas.
Replacing mince for lentils is a staple swap in the vegan world that we’re sure you’ll love for Veganuary. If you’re not convinced by chickpeas, why not give its pulse partner a whirl by exploring just how fundamental lentils are for Veganuary on a budget done right!
Similarly to chickpeas, you can buy canned or dried lentils at almost any supermarket for a low price. Tinned lentils start at 70p in Sainsburys and Tesco, 65p in Asda, or 54p in Aldi, while dried lentils typically cost from £1.09 – £1.35, depending on the supermarket, size of the packet, whether they’re red or green lentils, and so on.
First things first when it comes to whipping up the perfect meat-free meal where lentils are the star of the show is to decide whether red or green lentils will work better for your chosen recipe. If you’re new to this particular pulse, PlantBasedFAQs.com is ideal for guiding you through Veganuary to help you learn about meat-free foods and nutrition. They outline that the difference between lentils is that the skin of the red variant is removed and they are often split to reduce density and cooking time, while green lentils retain the outer casting. This means that once cooked, red lentils become a lot softer and break down a lot easier, making them perfect for soups, curries and sauces, while green lentils keep more firm, although still softening.
You can find an array of simple yet effective plant-based vegan bolognese free recipes online, but some fan favourites are definitely by Feasting at Home and Rainbow Plant Life. And, if the vegan bolognese goes down a treat this Veganuary, switch up your meals throughout the month and treat yourself to some tasty variation by trying BBC Good Food’s lentil lasagna recipe too. The BBC lentil lasagna recipe uses just soya milk and cauliflower to make a mouthwatering white sauce, perfect for saving money, rather than buying a pre-made vegan bechamel sauce. A simple plant-based white sauce can also be achieved with just vegan milk, butter and flour – all probably ingredients you already own in your kitchen at home!
Lifestyle swaps
For some, exploring what it means to go vegan doesn’t just start and end with their diet. There are so many other areas where we can implement plant-based practices into our lives that will have a positive impact on both the planet and the animals we share it with.
If you’re taking part in Veganuary this January, why not also take the time to consider your wardrobe choices, grooming, skincare or beauty routine, as well as where you choose to shop from as there are so many exclusively plant-based retailers out there these days, such as allplants and GRUBBY.
Planet-friendly fashion
We all know that mass overconsumption of fast fashion is hugely detrimental to the planet. According to Fashion Revolution, polyester produced for clothing emitted a huge 282 billion kg of CO 2 in 2015 which is nearly three times the amount cotton requires, and 88% of newly listed fashion from brands, such as boohoo are made using completely new and virgin plastics. As well as this, Wired states that the fashion industry uses 342 million barrels of petroleum each year to produce plastic-based fibres like polyester, nylon or acrylic. With this in mind, it’s easy to see why Veganuary means so much more to the planet than simply the food we choose to put on our plates.
Brands like Planet Warrior, are working to combat the damage fast fashion is doing to the environment by using recycled waste, such as plastic and eco-rubber in all their clothing. With prices for accessories starting from just £15 and clothing from £25, you don’t have to spend a lot to make a difference this Veganuary.
Double up the vegan goodness and pair your new eco activewear with some DASH Water for ultimate health, hydration and happiness. Whether you’re pledging more gym visits, more runs, or simply moving your body in any way that feels comfortable to you, get the health kick you’re looking for this month with the help of DASH Water. The brand prides itself on using natural ingredients and real fruits that are otherwise rejected based on appearance alone in a bid to battle food waste. With no calories and zero sugar and sweetener, DASH Water is the ideal addition to your Veganuary.
Cruelty-free beauty
Whether you’re going vegan for the environment, for health reasons or for the animals, branching into brands that rally against animal testing is sure to elevate your impact. According to Cruelty Free International, 192.1 million animals were used for scientific purposes, such as experimentation globally in 2015, 207,724 of those tests were conducted using dogs worldwide, while an additional 12.6 million animals were specifically bred for experiments in the EU alone and later not used.
For a well-rounded Veganuary, it may be time to switch up your skincare routine and start looking into the brands that don’t rely on animal testing to develop their beauty products. The Body Shop, for example, has been openly against the use of animals for experiments since 1989, and are often at the centre of conversation concerning a permanent worldwide ban on animal tested cosmetics.
Cruelty-free beauty doesn’t mean you have to miss out on pulling out your favourite looks, as The Body Shop covers all departments. From ensuring your skin is dewy and moisturised, to retaining soft locks and stunning makeup – you can shop with a conscience at The Body Shop this Veganuary. Better yet, if saving the environment and planet is what you’re striving for, The Body Shop is also committed to tackling the plastic crisis by using recycled plastics for their packaging. Discover more earth-friendly product swaps we recommended for Earth Day in 2022 on our blog.
So no matter why you’re taking part in Veganuary 2023, for your health, the planet or simply to discover some money-saving alternatives, it doesn’t have to cost you the earth!
