Craving more energy, vibrant health, and a deeper connection to the planet? You're not alone! Millions are discovering the incredible benefits of a vegan lifestyle, and whether you're fresh off a successful Veganuary or just starting to explore plant-based eating, this is your guide to making it last.

We're sharing our top 10 tips to help you thrive on a delicious, satisfying, and sustainable vegan journey.

We're Paul & Gemma, AKA Hench Herbivore. With over 13 years of vegan experience and hundreds of clients coached to success, we've got the insider knowledge to help you thrive, not just survive, on whole plant foods.

Ready to dive in? Let's go!

1. PLANT BASED Protein is Easier Than You Think

Okay, let's clear something up right away: the idea that vegans struggle to get enough protein is total nonsense!

Sure, you can find those meat-free sausages, bacon, and even “steaks" in most supermarkets these days. But while they're convenient, those processed alternatives can be loaded with saturated fat and salt. Not exactly healthy food, right?

The good news is, there are tons of awesome plant-based protein sources that are WAY better for you. Here are a few of our favs:

Tofu and Tempeh: These versatile soy-based foods can be turned into anything you crave! Imagine butter chicken, crispy nuggets, and everything in between. Plus, tempeh boasts a massive 22 grams of protein per 100 grams!
Seitan: Made from wheat gluten, seitan is a fantastic chicken substitute and has a whopping 34g protein per 100g. It's perfect for snacking, salads, or wraps.
Textured vegetable protein: TVP is made from soya beans and makes an excellent addition to chillis and bolognese. It contains an incredible 50g of protein per 100g dry weight.

Want delicious recipes to get your protein fix?

Check out our e-book, “Where Do You Get Your Protein?" It's packed with 30 amazing plant-based recipes for breakfast, mains, snacks, and even treats!

2. Beans Are Magic

Want to boost your health, energy, and longevity? Then it's time to embrace the power of beans! Studies show that the longest-living populations around the world have one thing in common: they eat a lot of legumes.

Think beyond baked beans on toast (though we love that too). There's a whole world of beans out there: black beans, butter beans, chickpeas, lentils... the list goes on.

Here's why you should be eating them every day…

They’re a Protein Powerhouse. Pair them with a whole grain like rice, and you've got a balanced amino acid profile that rivals meat.
Stacked full of Nutrients. Beans are packed with vitamins, minerals, and fibre to keep your body running smoothly.
Anti-aging Antioxidants. Darker-coloured beans are loaded with antioxidants that fight off those nasty free radicals, helping to protect you from disease.

How many beans should you aim for?
At least 3 servings a day (240g cooked weight) is a great goal. Toss them in soups, stews, salads, or even your breakfast burritos.

It's no surprise that beans are a staple in the diets of the healthiest, longest-living people on the planet. They're truly a superfood!

3. Cook Up a Storm In Your Kitchen

Want to know exactly what's in your food? Take charge and cook it yourself! There's no better way to show yourself some love than by whipping up delicious, healthy vegan meals.

Plus, when you're in control, you can make sure your food has less of the harmful additives such as salt and refined sugar, and is packed with all the good stuff.

Cooking doesn't have to be a chore!

Don’t be afraid to use frozen fruits and veggies to save time on chopping, and cook big portions then freeze leftovers for those days when you're short on time.

This saves money and helps you avoid expensive (often unhealthy) grab-and-go options.

So ditch the takeaway menus and get creative in the kitchen. You'll be amazed at how good you feel when you're nourishing your body with homemade vegan goodness.

4. Check Labels Thoroughly

Navigating the world of food labels as a vegan can be tricky.

Pre-packed and processed foods often harbour hidden ingredients that may not align with your dietary choices, and whilst some are obvious to pick out and avoid, here are some culprits to watch out for…

Beware of Unexpected Additives

Fortified Foods: Many cereals are fortified with vitamins, including vitamin D3, which is often derived from sheep's wool.
Sneaky Sweeteners: Honey, a no-go for vegans, can be found lurking in unexpected places like granola and flapjacks.
Colourings and Glazes: Some food colourings and glazing agents, such as carmine and shellac, are derived from insects.
Gelling Agents: Gelatine, commonly used in desserts and processed foods, is made from animal collagen.

5. Veganise Your Favourite Foods

Going vegan doesn't mean saying goodbye to your favourite foods. Embrace your inner chef and rediscover your culinary classics with a plant-based twist! Transform beloved family recipes and comfort foods into delicious vegan delights.

Taking the time to personalise your meals makes the journey even more rewarding. Experiment, get creative, and savour the satisfaction of crafting mouth-watering vegan dishes that truly satisfy your cravings.

6. Explore the World with Vegan Cuisine

Step out of your comfort zone and embark on a flavour expedition. Trying new foods opens up a world of culinary possibilities.

You might just discover your next favourite dish and wonder how you ever lived without it.

Don't get stuck in a rut. A balanced diet thrives on variety. Mix up your meals with a rainbow of vegetables, each offering unique flavours, textures, and nutritional benefits.

Whether you love the spices of Indian cuisine or the sweet and savoury delights of Chinese cooking, almost any dish can be recreated with a vegan twist.

Embrace the challenge and enjoy the journey of culinary exploration.

7. Whole foods are Your Foundation

You can’t go wrong when you prioritise whole foods over processed options to nourish your body from the inside out.

Whole foods are nutritional powerhouses, bursting with vitamins, minerals, and antioxidants in their most natural form.

Why Choose Whole Foods?

Enhanced Bioavailability: Your body absorbs nutrients from whole foods more efficiently, maximising their benefits.
Nutrient-Dense: Whole foods are packed with essential nutrients that support optimal health and well-being.
Reduced Risk of Health Issues: Unlike processed foods, whole foods are naturally free from added sugars and are low in unhealthy fats and sodium, reducing your risk of chronic diseases like obesity, diabetes, and heart disease.

Make whole foods the foundation of your diet and experience the difference in how you look and feel.

8. Don’t Forget Your B12 & Vitamin D

Even the most diligent vegan diet may need a little support. It’s recommended that all vegans take a B12 supplement - the average adult should aim for around 100mcg per day, over 65’s need to up this to 1000mcg daily.

Why? Vitamin B12 is crucial for overall health and energy levels, and while it's found in animal products, this is often due to the animals themselves being supplemented.

Vitamin D, the “sunshine vitamin," is also key. It plays a vital role in calcium absorption, bone health, and immune function.

While sunlight is a natural source, it can be tricky to get enough, especially during those gloomy UK winters. So, supplementing with Vitamin D is often necessary. The average adult should aim for 2000iu per day ideally.

9. Remember Your “Why”

On the vegan journey, it's easy to get caught up in the day-to-day. But every now and then, take a moment to reconnect with your “why."

What ignited your passion for plant-based living in the first place?

For many, veganism stems from a desire to minimise harm to animals.

Others are drawn to the incredible health benefits of a plant-based diet.

Whatever your motivation, remembering your “why" can reignite your dedication and fuel your journey.

Some Ways to Remember Your Why

Watch Documentaries: Powerful documentaries like Food For Thought expose the realities of the animal agriculture industry. While emotionally challenging, these films can be a catalyst for change and a reminder of why you chose this path.
Read Science-Backed Evidence: Dive into the growing body of research supporting the health benefits of a vegan lifestyle. Each year, more studies emerge highlighting the positive impact of plant-based eating on overall well-being and disease prevention. One of our favourite resources for this is nutritionfacts.org.

Stay inspired, stay informed, and stay connected to the reasons that drive your vegan journey.

10. Celebrate & Share Your Vegan Journey!

You're not alone! Be open to learning from those who have been vegan for a long time.

Listen to advice, share your own insights, and adapt your approach as you grow. Nobody expects you to be a perfect vegan on day one, if such a thing even exists.

The main goal is that together, we can create a more compassionate and sustainable world.

You may encounter negativity or judgement along the way. Remember, this often stems from a lack of understanding. Respond with compassion and use these moments as opportunities to educate and inspire.

Most importantly, enjoy your newfound way of living! Every step you take towards a more compassionate and conscious lifestyle is a victory. Be proud of your choices and savour the journey, one delicious plant-based meal at a time.

Join Our Community!

For more tips, check out our Youtube channel which is stacked with loads of recipes and supermarket hauls.

And if you’d like help with your health and fitness goals, we offer 1:1 online coaching, plus personalised and set meal plans.