NuGo Veganuary Guide

  • Vegan substitutes for dairy products are often much lower in fat and the market is full of amazing options: soy, oat, almond, you can take your pick!
  • Soy products like soya milk or tofu are high in protein so a fantastic choice if you are into fitness/ wanting to up protein intake
  • Vegan cheese has come on leaps and bounds in the last couple of years, and can be found at much cheaper prices from Supermarket own free-from brands
  • For sauces and baking, non-dairy milk works just as well, but also try using nutritional yeast, vegan single cream or cashews to take flavour next level


  • If you are worried about the absence of meat from your meals do not fear! Again, the market is full of great alternatives: Quorn, Linda McCartney, Cauldron, supermarket own brands. Many are cheaper and come frozen so you never have to worry about it going off or running out of food!
  • Substituting meat products isn't for everyone and can be a more temporary solution to ease you into the vegan diet and keep a sense of familiarity
  • For some people the overload on fibre with upping vegetables so abruptly can cause digestive issues, so variety in meals with meat substitutes can help the adjustment


  • Oatly Barista oat milk- the dream!! Tastes amazing in everything. If you are a coffee fan, buy yourself a milk frother on Amazon & enjoy!!
  • Alpro Single Cream & Oatly Creamy Oat
  • Anything else by Alpro (special mention to their chocolate milk, single cream, yoghurts and pudding pots)
  • Engevita Nutritional Yeast with added B12
  • Tesco free-from yoghurt/cheeses
  • Linda McCartney sausages & hoisin duck
  • This Isn't Bacon Rashers
  • Tofoo tofu- available in all supermarkets and usually on offer! Great firm texture, cover in cornflour & seasonings for extra crunch


  • Lentils- lentils are a fantastic and cheap way to bulk out meals and add essential protein & iron. Especially great in curries, stews, bolognese
  • Rice & beans- we have put these two together as they are such a great combination and create a complete protein! So filling and so many variations can be created. Make elite by using as base in burritos, adding peppers, vegan cheese and guacamole
  • OATS- oats are the ultimate breakfast, vegan or not, they will set your day up right. You can go crazy with the toppings and recipe, classic accompaniments include banana, cocoa/cacao powder and NuGo bars ;)


  • Spices- Garlic, Ginger, Smoked Paprika, Cumin, Garam Masala, Chilli
  • Agave nectar/maple syrup
  • Soy sauce
  • Sesame oil
  • Baked beans
  • Tinned tomatoes
  • Chickpeas
  • Grains- couscous, quinoa etc
  • Pasta/ egg-free noodles
  • Sriracha- essential non-essential
  • Potatoes/onions
  • Vegetable stock


  • PROTEIN- protein deficiency is very uncommon in Western societies and is very easily consumed through plant-based/vegan products- NuGo bars, beans, tofu, chickpeas, lentils
  • IRON- spinach, tofu, lentils, beans/peas, nuts & seeds, molasses, broccoli, dried fruit, chocolate
  • B12- you can find fortified B12 in cereals, spreads, marmite, nutritional yeast


NOTE- if you have any serious concerns or dietary issues, I highly recommend doing your own further research/consulting help when putting a diet plan together. There will be an avenue of veganism that suits you but make sure you are getting the right variety into your diet!


  • Vegan cook books- BOSH, Thug Kitchen
  • Social media- Instagram (follow vegan accounts, vegan hashtags etc), Pinterest & Youtube are FULL of information and recipes free of charge
  • Reach out to others! Whether it be vegan social media accounts or vegan groups on Facebook (TIP- look for ones in your area for a sense of community and local recommendations!)- everyone is keen to help, the majority were new to veganism once too
  • Most chefs and cooking websites have vegan recipes, Google is your friend!
  • Documentaries- Game Changers, Cowspiracy, Forks Over Knives, Earthlings, and many more