New to Veganism? Avoid These 8 Mistakes for Success

Going vegan is an exciting journey, but like any lifestyle change, there are things to watch out for. Many new vegans hit common stumbling blocks, from skipping essential nutrients to eating too little, which can make the transition feel more challenging than it needs to be.

The good news? You can dodge these pitfalls with some simple adjustments and set yourself up for success.

Let’s take a look at the eight most common mistakes people make when going vegan—and how you can avoid them for a happier, healthier vegan experience.

1. Overlooking Protein

The Mistake: When you go vegan, everyone suddenly becomes a “protein expert,” asking, “How will you get enough protein?” But they have a point: it’s easy to accidentally skimp on this vital macronutrient. Protein is essential for muscle repair, growth and overall health, so getting enough of it is crucial.

How to Avoid It: No worries—plenty of plant foods are protein-rich! Include beans, lentils, chickpeas, tofu, tempeh, quinoa, nuts, and seeds in your meals to meet your protein needs. Aim for a source of protein with each meal to keep your energy levels up and help you feel full.

2. Eating Too Much Vegan Junk Food

The Mistake: Veganism has gone mainstream, and so has vegan junk food! From dairy-free ice cream to plant-based burgers, there are endless options. But “vegan” doesn’t automatically mean “healthy.” Many processed vegan foods are loaded with refined sugars, fats, and additives.

How to Avoid It: Vegan treats are fun, but they should be a sidekick, not the star. Focus on whole foods like grains, legumes, fruits, and veggies as your mainstays. Think of vegan junk food as an occasional indulgence—it’ll taste even better when it’s not your daily go-to!

3. Skimping on Calories

The Mistake: Plant foods are generally lower in calories than animal products, so when you swap out meat and dairy for salads and veggies, you may end up eating fewer calories. This can leave you feeling tired or constantly hungry.

How to Avoid It: Don’t be afraid to eat larger portions of plant foods! Hearty grains like rice, pasta, and quinoa are great calorie sources. Pair them with healthy fats like avocado, nuts, and seeds to boost your meals.

4. Missing Key Nutrients

The Mistake: Going vegan doesn’t automatically provide all your nutritional needs. Specific vitamins and minerals, like B12, iron, calcium, omega-3s, and vitamin D, can be more complicated to obtain from a vegan diet.

How to Avoid It: Be proactive about your nutrients. A B12 supplement is often essential for vegans, as B12 is mainly found in animal products. For omega-3s, add chia seeds or flaxseeds to your diet. Include calcium-rich foods like leafy greens and fortified plant milks, and consider a vitamin D supplement, especially in winter months. Iron is also essential, so load up on beans, lentils, and spinach to keep energy levels high.

5. Forgetting to Plan Meals

The Mistake: Going vegan without a plan is like hiking without a map. When hunger strikes, you may fall back on less nutritious options or end up with repetitive meals that don’t provide balanced nutrition.

How to Avoid It: Include a few easy, go-to vegan meals in your repertoire and stock your pantry with essentials like grains, beans, spices, and frozen veggies. Planning ahead can save time and help you avoid the “What do I eat now?” panic.

6. Assuming All Vegan Food is Healthy

The Mistake: Some people assume that just because something’s vegan, it’s automatically good for them. But plenty of chips, cookies, and sugary drinks are vegan—and they’re not exactly loaded with nutrients.

How to Avoid It: Focus on whole, minimally processed foods as the foundation of your diet. Fruits, veggies, whole grains, and legumes are packed with nutrients; when these form the core of your diet, you’ll feel the difference. A vegan cookie now and then is great, but let the plants do the heavy lifting for your health!

7. Sticking to the Same Foods

The Mistake: Many new vegans stick to the same foods they know, like pasta, bread, and a few vegetables. But this can get boring fast and might lead to nutrient gaps in your diet.

How to Avoid It: Get adventurous! There’s a world of plant-based foods to explore, from quinoa and millet to tempeh, jackfruit, and nutritional yeast. Try different cuisines, experiment with spices, and aim to include a variety of colors and flavors in your meals. Not only will this keep things exciting, but it’ll also help you get a broader range of nutrients.

8. Giving Up Too Soon

The Mistake: Veganism is a significant lifestyle change that can take weeks to adjust. Some new vegans feel discouraged if they don’t feel great right away or if they miss certain foods and end up quitting completely.

How to Avoid It: Be patient with yourself and give your body time to adapt to the new diet. The first few weeks are all about finding your rhythm and learning what works for you. Remember, you don’t have to be perfect right away. If you stick with it and make adjustments in the process, you’ll find your groove!

Wrapping It Up: Make Your Vegan Journey a Success

Going vegan is an exciting and meaningful choice, and avoiding these common mistakes can help make the transition smoother and more enjoyable. Remember to prioritize whole foods, keep your meals varied and nutrient-dense, and plan ahead to avoid hunger-induced panic. Going vegan isn’t just about what you don’t eat—it’s about discovering a whole new world of flavors, foods, and wellness benefits. Take your time, stay patient and consistent, and before you know it, you’ll be thriving on your new plant-based lifestyle.

Ready to get started? There’s a whole world of funky veggies waiting to be discovered!

References

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3. Pawlak, R., Parrott, S. J., Raj, S., Cullum-Dugan, D., & Lucus, D. (2013). “How prevalent is vitamin B12 deficiency among vegetarians?” Nutrition Reviews, 71(2), 110-117.
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