From atvtoday.co.uk
Here are the key factors experts say are worth considering before making the switch
Adopting a vegan diet during the early part of a new year can feel like a positive reset – whether it’s for health, sustainability or simply trying something new.
But if you’re eating less overall, particularly if appetite is reduced through weight-loss medication, careful planning becomes essential to avoid fatigue, low energy and nutrient gaps.
Appetite changes can raise the stakes
Reduced appetite means smaller portions – and that makes every meal nutritionally important. Plant-based diets can be very healthy, but they are also more restrictive, so thoughtful food choices are crucial to ensure energy, protein and micronutrient needs are still being met.
Without this, people may experience tiredness, stalled weight loss or poor recovery, especially during the early weeks of dietary change.
Beware ultra-processed vegan foods
Not all plant-based products are created equal. Many ultra-processed alternatives are high in refined carbohydrates and low in protein and key nutrients.
Instead, nutritionists recommend focusing on foods that are naturally vegan – such as lentils, beans, tofu, vegetables and wholegrains – which offer greater nutritional value and support satiety without relying on heavy processing.
Protein matters more than you think
Protein is essential during weight loss, helping to preserve muscle mass and keep you feeling full. Guidelines suggest aiming for around 0.8g–1.8g of protein per kilogram of body weight, depending on individual needs.
On a vegan diet, this means intentionally including plant-based protein sources like tofu, tempeh, lentils, chickpeas, beans and soy products at every meal.
Dr Crystal Wyllie from ZAVA explains:
“It’s a common misconception that protein only matters if you work out regularly. Protein supports immunity, recovery and overall wellbeing – particularly when appetite is reduced or weight-loss medication is involved. Including protein at every meal can help maintain strength and energy.”
Keep comfort foods on your side
Sticking to Veganuary doesn’t mean reinventing your entire kitchen. Many familiar flavours are already vegan, including standard gravy granules, yeast extracts, English mustard and brown sauce – all of which add depth without compromise.
Iron is one nutrient worth watching closely, as plant-based iron is absorbed less efficiently. Pairing iron-rich foods like lentils, spinach and beans with vitamin C-rich ingredients – such as citrus fruits or peppers – helps improve absorption and supports energy levels.
Great iron-boosting snacks include hummus with red pepper sticks, nuts, seeds and dried fruit.
Choosing the right milk matters
Iodine plays a vital role in thyroid function and metabolism, but intake can be low on vegan diets. Fortified plant milks are one of the easiest ways to help bridge that gap.
Oat milk is a popular choice for tea and coffee thanks to its creaminess and stability – barista versions are often closer to dairy in taste and texture. Iodised salt, seaweed and fortified breads can also support iodine intake.
Experts recommend speaking to a healthcare professional before using supplements to ensure the right balance for individual needs.
Don’t overcomplicate meals
You don’t need a whole new cookbook – just swap the protein. Lentils, chickpeas or crumbled tofu work well in classics like spaghetti bolognese, while minimally processed plant-based sausages can replace meat at breakfast.
Fibre-rich foods such as oats, quinoa, brown rice, beans and vegetables help maintain steady energy levels and keep hunger at bay throughout the day.
Managing expectations around cheese
Vegan cheese can be hit-and-miss. Nutritional yeast is often a more satisfying alternative, offering a savoury, cheesy flavour without texture issues – and many brands are fortified with vitamin B12.
Vitamin B12 supports the nervous system and healthy red blood cells, but it isn’t naturally present in plant foods. Fortified products or supplements are essential for anyone following a vegan diet, particularly alongside weight-loss medication.
Don’t forget omega-3s
Omega-3 fatty acids support heart health, brain function and inflammation control, yet can be harder to obtain on a vegan diet. Foods like chia seeds, flaxseeds, walnuts, hemp seeds and algae-based supplements can help meet daily needs.
As with other nutrients, consistency matters more than perfection – small, regular inclusions add up.
With a few smart swaps, attention to key nutrients and a focus on whole foods, a vegan diet can feel satisfying, balanced and sustainable – even when appetite is reduced.
As Dr Wyllie notes, regular monitoring and spreading nutrient intake throughout the day can help maintain energy, protect wellbeing and support long-term success.
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