Veganuary Food Swaps: Simple Plant-Based Alternatives That Work in Everyday Meals

Veganuary is often approached as an opportunity to introduce more plant-based meals into everyday routines. With more than one in ten adults in the UK expected to take part this year, many people are choosing small, realistic swaps rather than a complete change in how they eat.

This guide focuses on realistic Veganuary food swaps that fit easily into everyday meals, helping plant-based eating feel more manageable during January and beyond.

What is Veganuary, and why do people try it?

Veganuary is a campaign that encourages people to try a vegan diet during January, often by introducing plant-based alternatives into everyday meals.

People take part in Veganuary for a range of reasons. According to Veganuary’s 2025 participant survey, the most common motivations were:

• 47% animal welfare
• 20% personal health reasons
• 14% environmental concerns
• 7% change, challenge, or curiosity
• 6% global health reasons
• 4% influence from a friend, partner, or family member

Participation also varies widely. During the month, 45% of participants still ate meat and or fish, 29% followed a vegetarian diet, and 26% remained fully vegan.

For many people, Veganuary is less about following a strict diet and more about making small, manageable changes, such as swapping certain ingredients or meals rather than changing everything at once.

What is the easiest way to start Veganuary?

The easiest Veganuary swaps are those that fit naturally into meals you already enjoy. Instead of changing entire dishes, it is often easier to keep the structure of the meal the same and replace one main ingredient with a plant-based alternative, an approach that reduces disruption and makes plant-based eating easier to maintain.

Which plant-based swaps work best for meat?

A common concern is that plant-based meals will not feel filling or have enough protein. The best plant-based meat swaps are ingredients that work well in familiar meals and still provide satisfaction. Common options include lentils, mushrooms, tofu, chickpeas, and plant-based mince, which can be used in place of meat with minimal recipe changes.

Simple meat swaps for everyday meals

• Mince: lentils, mushrooms, tempeh, or plant-based mince, suitable for chilli, spaghetti bolognese, shepherd’s pie, or tacos
• Chicken: tofu, soy-based pieces, chickpeas, or jackfruit, ideal for curries, stir fries, wraps, and salads
• Pork or sausages: plant-based sausages, seasoned lentils, or mushroom-based alternatives, suitable for pasta dishes, casseroles, or breakfasts
• Burgers: bean burgers, lentil burgers, mushroom burgers, or plant-based patties, with little change to sides or toppings
• Meatballs: lentil or chickpea-based meatballs, or plant-based meatballs, suitable for pasta and sub sandwiches

These examples show just some of the ways plant-based alternatives can be used. All are widely available in UK supermarkets and can usually be added to existing recipes with minimal adjustment.

What are the best dairy free swaps for Veganuary?

Dairy is often one of the more noticeable changes during Veganuary, particularly for tea, coffee, and cooking. The best dairy-free swaps are versatile alternatives that work well in familiar meals and drinks without changing flavour or texture too much. Common options include oat milk, soy milk, plant-based cheeses, and plant-based spreads.

Popular dairy free alternatives

• Milk: oat milk or soy milk, with oat milk often preferred for tea and coffee due to its neutral taste
• Cheese: plant-based grated cheese or cashew-based alternatives, best used in dishes such as pasta bakes or pizzas
• Cream: oat cream or blended silken tofu, suitable for pasta sauces, soups, and casseroles
• Butter: plant-based spreads, commonly used for toast, baking, and cooking
• Yoghurt: coconut, soy, or oat-based yoghurt alternatives, suitable for breakfasts, snacks, and sauces

Is vegan cheese a good replacement for dairy cheese?

Vegan cheese can work well in certain meals, but it does not always behave in the same way as dairy cheese. It is best used in dishes where it is cooked or blended into the meal, rather than eaten on its own.

• Use vegan grated or sliced cheese in cooked dishes such as pizzas and toasties, where heat improves texture
• Choose soft, spreadable vegan cheese alternatives made from nuts or coconut for sandwiches and wraps
• Use nutritional yeast to add a savoury, cheese-like flavour to pasta, sauces, or vegetables

Rather than treating vegan cheese as a direct replacement for dairy cheese, it often works best as a flavour addition within a dish.

How can eggs be replaced in a plant-based diet?

Eggs can be replaced in many meals using simple, widely available ingredients, particularly in cooking and baking.

Some egg swaps to try

• Scrambled eggs replaced with tofu scramble, seasoned with turmeric and spices
• When baking, replace eggs with mashed banana, applesauce, or ground flaxseed mixed with water
• Omelettes replaced with chickpea flour pancakes or wraps

Where do you get protein on a plant-based diet?

Protein is a common concern for people trying Veganuary, but many everyday plant-based foods naturally contain protein, including ingredients already used in regular meals.

Everyday plant-based protein sources

• Chickpeas, lentils, and beans
• Tofu and tempeh
• Nuts, seeds, and nut butters
• Whole grains such as quinoa and oats
• Vegetables such as peas, spinach, and broccoli

A balanced plate with a mix of carbohydrates, fats, and plant proteins generally provides adequate nutrition for most people. For those considering the wider health implications of the vegan diet, you may find our article 'Is veganism healthy?' helpful.

Is Veganuary easy to fit into everyday life?

Yes. Veganuary can be easy to fit into everyday life by making small, gradual food swaps rather than changing everything at once. Simple plant-based alternatives work well in familiar meals at home or work, and flexibility is key. Even introducing one or two plant-based meals each week can make Veganuary more manageable and sustainable.

Do you have to be fully vegan during Veganuary?

No. Veganuary does not have to be all or nothing, and many people take part in a way that suits their routine.

Some people choose to:

• Swap meat for plant-based alternatives in selected meals
• Replace dairy in drinks while keeping familiar ingredients in cooking
• Try plant-based lunches while keeping their usual evening meals

This flexible approach can help build sustainable habits rather than short-term restrictions.

Key takeaways: simple Veganuary food swaps that work

Veganuary can be made more manageable by focusing on familiar meals and simple ingredient swaps rather than major changes.

• Replace meat with lentils, beans, tofu, mushrooms, or plant-based alternatives in everyday dishes
• Swap dairy for oat or soy milk, plant-based creams, spreads, and yoghurt alternatives
• Use vegan cheese mainly in cooked dishes or as a flavour addition
• Replace eggs in cooking and baking with tofu, chickpea flour, or plant-based binders
• Build meals around everyday plant-based protein sources such as beans, tofu, grains, nuts, and vegetables

Focusing on small, realistic swaps makes plant-based eating easier to maintain and more sustainable over time.

 

Disclaimer: This article is provided for general information only and is not intended as medical, nutritional, or dietary advice. Individual health needs, allergies, and dietary requirements vary, and readers should seek advice from a qualified healthcare professional or registered dietitian before making significant changes to their diet.

Any food swaps, meal ideas, or examples referenced are for illustrative purposes only. We are not affiliated with Veganuary, any recipe creators, food brands, or product manufacturers mentioned, and inclusion does not imply endorsement or recommendation.

Information is correct at the time of publication but may be subject to change.