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

MEAT SUBSISTUTES 

• 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

TEAM NUGO'S TOP PICKS

• 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

CUPBOARD STAPLES

• 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 ;)

CUPBOARD STAPLES 2

• 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

KEY CONCERNS

• 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!

SOURCES & INSPO

• 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