By now, most people have heard of Veganuary.
Even though it’s tied to January, the idea behind it has carried well beyond that. More people are experimenting with plant based eating at different times of the year, not just as a challenge, but as a long term shift.
But like most nutrition trends, it’s easy to get caught up in the idea without fully understanding what’s involved.
Because going plant based isn’t just about removing foods. It’s about replacing them properly.
What a plant based diet actually looks like
At its core, a vegan or plant based diet removes all animal derived foods.
That means no meat, dairy, eggs, or animal based products. In their place, meals are built around vegetables, legumes, grains, nuts, seeds, and plant based alternatives.
When done well, it can be balanced and nutrient rich.
But it requires a bit more planning than people expect.
“A lot of people focus on what they’re cutting out,” says Madeline Calfas, nutritionist and registered nurse. “But the more important part is what you’re putting back in.”
Without that, it’s easy to fall into a pattern that looks healthy on the surface but is lacking in key nutrients.
Why people are making the shift
The reasons vary.
For some, it’s about health. For others, it’s environmental or ethical. And for many, it’s simply curiosity or wanting to feel better day to day.
“When a plant based diet is balanced properly, people often notice changes in how they feel,” Madeline explains. “Things like energy levels, inflammation, and overall wellbeing can improve.”
But those outcomes depend heavily on how the diet is structured.
Where people tend to get it wrong
One of the most common mistakes is assuming that removing animal products automatically makes a diet healthier.
In reality, it’s possible to follow a plant based diet that’s still highly processed or lacking in essential nutrients.
“It’s not just about being plant based,” says Madeline. “It’s about whether the diet is actually supporting your body.”
This is where variety and nutrient density become important.
The question around nutrients
This is usually where most of the concern comes in.
Can you get everything you need from a plant based diet alone?
In some cases, yes. But not always.
“There are certain nutrients that are difficult to obtain at adequate levels from food alone,” Madeline explains. “So supplementation is often necessary.”
Vitamin B12 is one of the main ones, along with nutrients like vitamin D, iron, zinc, and omega 3s, depending on the individual.
“It’s something that needs to be considered from the start,” she says. “Not something to address later.”
Who it works for (and who it might not)
While plant based diets can be suitable for many people, they’re not always the easiest option for everyone.
Those with existing dietary restrictions, intolerances, or more complex health needs may find it more challenging to maintain balance.
“It’s not that it can’t be done,” says Madeline. “But it does require more attention and planning.”
This is why a personalised approach is often more effective than following a strict template.
Where to get key nutrients
With the right structure, many nutrients can still be supported through plant based sources.
Legumes, tofu, nuts, seeds, and whole grains can help cover protein needs.
Leafy greens and certain vegetables contribute to calcium and iron intake, while fortified foods can help fill some gaps.
“It’s about understanding where those nutrients are coming from,” Madeline explains. “Once you know that, it becomes much easier to manage.”
A more balanced way to approach it
You don’t have to commit to a fully vegan lifestyle to see benefits.
For many people, simply increasing plant based foods within their existing diet is a more sustainable starting point.
“It doesn’t have to be all or nothing,” says Madeline. “Even small changes can make a difference if they’re consistent.”
Because ultimately, the most effective approach is the one that you can maintain.
And that usually looks a lot more balanced than extreme.
