Veganuary can be a gentle experiment in eating more plants, not a test you pass or fail. At Provacan, we take a no‑shame, flexible approach with simple meal ideas and room for exceptions like “vegan… but still having cheese sometimes.”
What is Veganuary?
Veganuary is a month‑long challenge where people explore eating more plant‑based foods throughout January, often by trying a vegan diet for the month and experimenting with simple vegan meals. Many use it as a way to notice how different foods affect digestion, energy, mood and overall wellbeing, rather than as a permanent or perfect lifestyle overhaul. There is no single “right” way to take part, you can lean into more plant‑based or vegan meals while still choosing exceptions that work for you personally.
A flexible, no‑shame approach
For us at Provacan, Veganuary is about awareness, not perfection. You might decide to eat mostly plant‑based at home but keep non‑vegan options when eating out, or you might do vegan meals but keep cheese or yoghurt in the mix. The focus is on becoming more mindful of what is on your plate, how it makes you feel in your body, and how small changes might support digestion, inflammation balance and more stable energy.
How Veganuary can support wellbeing
Shifting towards more plant‑based or vegan meals often increases fibre, phytonutrients and healthy fats, which can help support gut health and digestion. Many people notice that more whole plant foods and fewer ultra‑processed options can leave them feeling more comfortably full, with steadier energy and fewer extreme highs and lows. A calmer, more supported digestive system and more balanced daily routine can also sit alongside CBD as part of a broader stress and wellbeing toolkit.
5 easy Veganuary meal ideas (no perfection required)
These recipes are meant to be simple, familiar and adaptable. You can keep them fully vegan or add small exceptions if that feels more realistic for you right now.
1. Vegan Shepherd’s Pie (with lentils)
A classic comfort dish, just made plant‑based.
Why it works
- Hearty, filling and familiar, so it doesn’t feel like “diet food”.
- Lentils add protein and fibre, which can support digestion and help you feel satisfied.
Key ingredients
- Green or brown lentils
- Onion, carrot, peas (fresh or frozen)
- Vegetable stock or gravy
- Potatoes
- Olive oil or plant milk for mashing
- Optional: Marmite or soy sauce for extra savoury depth
How to make it
- Simmer lentils with chopped onion, carrot, peas and vegetable stock until thick and stew‑like.
- Boil potatoes, then mash with a splash of plant milk and a drizzle of olive oil instead of butter.
- Spoon the lentil mixture into an oven dish, top with mash and rough up the surface with a fork.
- Bake until the top is golden and the filling is bubbling.
- Optional: stir a little Marmite or soy sauce into the lentil base for deeper flavour.
Take it your way
- Flexible version: If you are not fully vegan, you could keep a little traditional gravy granules you already use at home.
- Mindful focus: Notice how a lentil‑based dinner feels in terms of fullness and energy compared with a heavier meat‑based version.
2. Creamy Mushroom & Leek Pasta
Comfort food with a creamy feel, just without dairy cream.
Why it works
- Quick midweek dinner that uses familiar flavours and simple steps.
- Oat or soy cream keeps it comforting while being gentler for many people’s digestion than heavy cream.
Key ingredients
- Mushrooms (button or chestnut)
- Leeks
- Garlic
- Pasta (any shape; wholewheat if you like)
- Oat or soy cream
- Olive oil
- Optional: nutritional yeast for a mild “cheesy” taste
How to make it
- Cook the pasta according to packet instructions.
- In a pan, gently fry sliced leeks and mushrooms in olive oil until soft and lightly browned.
- Add crushed garlic and cook for another minute.
- Pour in plant cream, stir and let it gently bubble until slightly thickened.
- Toss the drained pasta through the sauce and season well with salt and pepper.
- Optional: sprinkle nutritional yeast on top for extra flavour.
Take it your way
- Flexible version: If you still want a little parmesan on top, you can include it and keep the rest of the dish plant‑based.
- Mindful focus: Pay attention to how your stomach feels after a plant‑based creamy pasta compared with a dairy‑heavy version.
3. Vegetable & Chickpea Curry
A simple, mild curry that works well for batch cooking and freezing.
Why it works
- Warming and comforting without being very spicy, so it suits most palates.
- Chickpeas add protein and fibre, while mixed vegetables bring colour and variety.
Key ingredients
- Chickpeas (tinned or cooked)
- Onion
- Carrot
- Cauliflower (fresh or frozen)
- Mild curry powder
- Tinned tomatoes
- Vegetable stock
- Oil for cooking
- Rice to serve
How to make it
- Gently fry chopped onion in a little oil until soft, then stir in mild curry powder.
- Add chopped carrot, cauliflower, chickpeas and tinned tomatoes.
- Add a splash of vegetable stock if needed for a saucier consistency.
- Simmer until the vegetables are tender and the flavours have blended.
- Serve with rice; brown rice if you enjoy it, or white rice if that’s what feels realistic for now.
Take it your way
- Flexible version: Keep the spice level very mild so it feels familiar, using simple curry powder rather than complex blends.
- Mindful focus: Notice if a fibre‑rich, plant‑based curry leaves you feeling more steadily full than a takeaway alternative.
4. Vegan Sausage, Mash & Onion Gravy
A very British comfort plate, just made with plant‑based sausages.
Why it works
- Extremely familiar: sausages, mash and gravy feel like classic comfort food.
- Most UK supermarkets now stock several vegan sausage options, making this an easy swap.
Key ingredients
- Vegan sausages (choose a simple, recognisable ingredient list if possible)
- Potatoes (swap white potatoes for sweet potatoes if you'd like to reduce refined carbs)
- Olive oil or plant milk for mashing
- Onion
- Vegetable stock
- Vegan‑friendly gravy granules or cornflour to thicken
How to make it
- Cook vegan sausages according to the packet (bake or pan‑fry).
- Boil potatoes and mash with olive oil and a little plant milk until smooth.
- For the gravy, slowly cook sliced onions in a pan until soft and browned.
- Add vegetable stock and thicken with gravy granules or a little cornflour mixed with cold water.
- Serve sausages over a bed of mash with a generous spoonful of onion gravy.
Take it your way
- Flexible version: If your household is mixed, you could do half regular sausages, half vegan, and still keep the sides fully plant‑based.
- Mindful focus: Compare how you feel after a vegan version of this classic compared with a very heavy meat‑and‑fat‑rich version.
5. Stewed Fruits Porridge
A cosy breakfast or gentle evening meal.
Why it works
- Comforting, warm and budget‑friendly.
- Oats provide fibre that can support digestion and steady energy.
Key ingredients
- Oats
- Plant milk (oat, soy, almond, etc.)
- Apples, pears or berries (fresh or frozen)
- Cinnamon
- Optional: nuts or seeds if you enjoy them
How to make it
- Cook oats with plant milk in a saucepan, stirring until creamy and soft.
- In a separate pan, gently stew chopped fruit with a splash of water and a pinch of cinnamon until soft and saucy.
- Spoon the stewed fruit over the porridge.
- Optional: sprinkle nuts or seeds on top for texture and extra healthy fats.
Take it your way
- Flexible version: If you’re not ready to switch fully from dairy, you can mix plant milk and regular milk while still keeping the rest of the meal plant‑focused.
- Mindful focus: Notice whether this kind of breakfast keeps you satisfied and how it affects mid‑morning cravings.
Veganuary doesn’t have to be all‑or‑nothing
A big part of our philosophy at Provacan is that Veganuary can be a low‑pressure experiment, not a strict rulebook. You might decide that your version looks like:
- Trying one or two plant‑based dinners a week.
- Doing vegan weekdays and more flexible weekends.
- Going “vegan‑ish” but keeping cheese or yoghurt while you get used to other swaps.
The key is curiosity: noticing how different foods affect your digestion, mood, inflammation balance and energy over a few weeks, rather than aiming for perfect adherence. The same gentle curiosity can apply to other lifestyle choices too, like how stress, sleep and routines as well as tools like CBD supplements might influence how you feel day to day.
