Towards a plant-based and meat-free diet

If this week's mid-life starter blogs have inspired you, why not join the growing number of people worldwide who are trying plant-based eating? You might be drawn to the health benefits, the positive impact on the environment, or simply the new recipes we've shared. No matter your reason, it's never too late to start eating more plant-based foods, and it doesn't have to be difficult.

Join a bigger movement

You may have heard of Veganuary – a non-profit organisation that encourages people around the world to try a vegan diet for January, and maybe even longer. Veganuary is a great way to start the year with a post-holiday detox while testing out a vegan diet. In January 2024, 25 million people worldwide took part in Veganuary for its tenth anniversary. If you're nervous about trying a vegan diet alone, joining Veganuary can make you feel part of a larger community. They offer great resources like getting started guides and nutrition tips to help you along the way. But why wait? Start practicing now, and by January, you'll be a pro!

People who stayed vegan after Veganuary said they learned more about their diet, found it easier and tastier than expected, and noticed health benefits.

Why a vegan diet is recommended

The UK government is expected to release a new National Food Strategy soon. However, the previous review highlighted some key recommendations: we need to eat 30% more fruits and vegetables to meet the recommended five-a-day, and increase our fibre intake by 50% to hit the daily target of 30g set by the Scientific Advisory Committee on Nutrition. A vegan diet can help you meet these goals, especially with the help of some of our fantastic recipes.

On the environmental side, the National Food Strategy also called for a 30% reduction in meat consumption by 2032 to meet health, climate, and nature goals. By adding more plant-based meals to your diet, you'll be contributing to these targets, one meal at a time. If you're not ready to go fully vegan, you can still aim to reduce meat and dairy in your meals.

Tips for continuing your plant-based journey

If you're looking to keep making changes after this week, here are some top tips:

• Make Meat-Free Monday a habit. Turn it into a special event by planning a variety of delicious meat-free dishes. Soon, you'll be looking forward to Mondays!
• Add more vegan options to your current meals. Try vegan versions of your favourite dishes, like swapping the meat in Shepherd's Pie or Bolognese for veggie mince or lentils.

• Explore vegan products at your local supermarket or grocer. Try new items and experiment with new vegan dishes. Ready-made options include vegan sausages, veggie burgers, soya mince, or seitan. For more ideas, check out our blog post ‘Savvy vegan shopper, savvy vegan cook!’
• Try vegan baking. During lockdown, baking became very popular again. It’s a fun way to add vegan treats to your diet, and you won’t miss out on anything sweet. Our vegan baking guide is full of recipes and tips for dairy-free baking that’s easy and delicious.

• Use lentils and beans. These are versatile, affordable ingredients that can be used in many tasty plant-based dishes, while also saving you money. Take a look at VfL’s Cooking on a budget guide for ideas.

• Switch to plant-based milks. These work well in drinks and breakfasts, and they have a long shelf life, so you can store them if you’re not using them often
• Experiment with tofu. Tofu is a great source of protein and can be used in many different ways. Check out our website for recipe ideas.

You can find many helpful guides on our website, including our Vegan Rescue Pack, and recipe collections like Take V. And remember, VfL offers support through membership, recipes, and information. We're here to help you on your journey.

Try these great recipes from VfL's chefs:

Breakfast Sausages

Aubergine Stuffed with Tomato & Spinach Quinoa

Ginger Cake

Eggless, Creamless Crème Brûlée