7 Easy Veganuary Recipes for Balanced Plant-Based Meals

Editorially reviewed by: A to Zen Therapies Editorial Team in accordance with our Editorial Policy.

Veganuary is an opportunity to try plant-based eating during January, discover unfamiliar ingredients and build a collection of meals you may want to continue making throughout the year. The official Veganuary campaign encourages people to try vegan food for 31 days while providing recipes and practical support.

Changing your diet does not have to mean buying expensive meat substitutes or preparing complicated meals. Beans, lentils, tofu, whole grains, vegetables, fruit, nuts and seeds can form the basis of affordable and satisfying breakfasts, lunches and dinners.

However, “vegan” does not automatically mean balanced. Chips, biscuits and sugary drinks may be vegan, but they do not provide the variety of nutrients needed for a healthy diet. According to the NHS guidance on vegan diets, a well-planned vegan diet can provide the nutrients the body needs, although particular attention should be given to vitamin B12, iodine, calcium, iron, selenium and vitamin D.

The following Veganuary recipes combine accessible ingredients with practical nutrition planning.

Simple plant-based meals can combine vegetables, whole grains, protein-rich foods and healthy fats without requiring complicated ingredients.

Quick Answer

Easy Veganuary recipes include overnight oats, tofu scramble, lentil soup, chickpea curry, bean chilli, tofu traybake and chia pudding. For more balanced meals, include a protein source, vegetables or fruit, a higher-fibre carbohydrate and a small amount of unsaturated fat.

Check whether plant drinks, yoghurt alternatives and nutritional yeast are fortified with nutrients such as calcium, vitamin B12, iodine and vitamin D. People following a fully vegan diet also need a reliable source of vitamin B12.

⭐ What Is Veganuary?

Veganuary is an annual campaign that encourages people to try a vegan diet during January. A vegan diet excludes meat, fish, dairy products, eggs and other ingredients derived from animals.

Key Takeaways

• Veganuary can be approached as a practical food experiment rather than an all-or-nothing test.

• Vegan meals should contain more than vegetables; include beans, lentils, tofu, tempeh or another protein source.

• Vitamin B12 requires particular attention because it is not naturally present in ordinary plant foods.

• Fortification varies between products, so always check plant-drink and yoghurt labels.

• Plant sources of iron can be combined with vitamin C-rich foods.

• Iodine can be difficult to obtain from a strict vegan diet.

• Batch-cooked soups, curries and chillies can make plant-based eating more convenient.

• Vegan eating does not guarantee weight loss or better health; the overall diet still matters.

Contents

How to Build a Balanced Vegan Meal

1. Berry and Peanut-Butter Overnight Oats

2. Tofu Scramble With Mushrooms and Spinach

3. Red Lentil and Tomato Soup

4. Chickpea and Spinach Curry

5. Homemade Bean and Mushroom Vegan Burger

6. Sesame Tofu and Broccoli Traybake

7. Chocolate Chia Pudding

Nutrients to Consider During Veganuary

Frequently Asked Questions

How to Build a Balanced Vegan Meal

You do not need to make every meal nutritionally perfect. The NHS Eatwell Guide recommends considering dietary balance across a day or week.

A practical plant-based meal can include:

• Protein: beans, lentils, chickpeas, tofu, tempeh, soya mince, peas, nuts or seeds

• Higher-fibre carbohydrate: oats, potatoes, wholegrain bread, brown rice, quinoa or wholewheat pasta

• Vegetables or fruit: ideally several colours across the day

• Unsaturated fat: olive or rapeseed oil, avocado, nuts, seeds or tahini

• A fortified food where appropriate: calcium- and B12-fortified plant drink or yoghurt

Some recipes contain dairy or eggs, but many can be adapted with suitable vegan alternatives.

📊 Evidence Snapshot: The NHS states that a properly planned vegan diet can provide the nutrients the body needs. However, poor planning may result in inadequate calcium, iron, vitamin B12, iodine or selenium intake. The nutritional quality of the diet therefore depends on food selection and fortification—not simply the absence of animal products.

💡 Expert Tip: Build meals by adding rather than only removing. When taking meat, eggs or dairy out of a familiar recipe, add an appropriate alternative such as lentils, beans, tofu or fortified soya yoghurt. This helps the meal remain satisfying and nutritionally useful.

1. Berry and Peanut-Butter Overnight Oats

Serves: 1

Preparation time: 5 minutes, plus overnight chilling

Ingredients

• 50g rolled oats

• 150ml unsweetened fortified soya drink

• 1 tablespoon chia seeds

• 1 tablespoon peanut butter

• 80g fresh or frozen berries

• ½ banana, sliced

• Pinch of cinnamon

Method

1. Add the oats, soya drink, chia seeds and cinnamon to a jar or covered bowl.

2. Stir thoroughly and refrigerate overnight.

3. Add the peanut butter, berries and banana before eating.

4. Add a little more plant drink if the oats are too thick.

Soya drink generally provides more protein than many other plant drinks. Choose one fortified with calcium and vitamin B12 and, where available, iodine. Fortification differs considerably, so check the label rather than assuming all brands are equivalent.

Allergen note: Contains peanuts and soya. Substitute seed butter and a suitable fortified drink if necessary.

2. Tofu Scramble With Mushrooms and Spinach

Serves: 2

Preparation and cooking time: 20 minutes

Ingredients

• 250g firm tofu

• 1 teaspoon rapeseed or olive oil

• 150g mushrooms, sliced

• 2 handfuls spinach

• ½ teaspoon turmeric

• ½ teaspoon smoked paprika

• 1 tablespoon fortified nutritional yeast, optional

• Black pepper

• 2 slices wholegrain toast

• Chopped tomatoes or red pepper to serve

Method

1. Drain the tofu and break it into small pieces with a fork.

2. Heat the oil in a frying pan and cook the mushrooms for approximately five minutes.

3. Add the tofu, turmeric, paprika and black pepper.

4. Cook for another five to seven minutes, stirring occasionally.

5. Add the spinach and allow it to wilt.

6. Stir in nutritional yeast, if using, and serve with toast and tomatoes.

Where possible, select calcium-set tofu. The NHS lists calcium-set tofu, fortified plant drinks, pulses, tahini and certain green vegetables among useful vegan calcium sources.

Nutritional yeast only supplies vitamin B12 when it has been fortified. Check the label carefully.

3. Red Lentil and Tomato Soup

Serves: 4

Preparation and cooking time: 35 minutes

Ingredients

• 1 tablespoon olive or rapeseed oil

• 1 onion, diced

• 2 carrots, chopped

• 2 garlic cloves, crushed

• 1 teaspoon ground cumin

• 150g dried red lentils, rinsed

• 1 × 400g tin chopped tomatoes

• 750ml reduced-salt vegetable stock

• Juice of ½ lemon

• Black pepper

• Fresh parsley, optional

Method

1. Heat the oil in a large saucepan.

2. Cook the onion and carrots for approximately five minutes.

3. Add the garlic and cumin and cook for one more minute.

4. Add the lentils, tomatoes and stock.

5. Bring to the boil, reduce the heat and simmer for 20–25 minutes.

6. Blend all or part of the soup, depending on the texture you prefer.

7. Add lemon juice and black pepper before serving.

Lentils provide protein, fibre and iron. Adding lemon contributes vitamin C, which can support the absorption of iron from plant foods.

Serve with wholegrain bread or a baked potato if you need a more substantial meal. Readers looking for inexpensive, portable meal ideas may also find our guide to healthy student meals useful.

4. Chickpea and Spinach Curry

Serves: 4

Preparation and cooking time: 30 minutes

Ingredients

• 1 tablespoon rapeseed oil

• 1 onion, chopped

• 2 garlic cloves, crushed

• 1 teaspoon grated ginger

• 1 tablespoon mild curry powder

• 1 × 400g tin chickpeas, drained and rinsed

• 1 × 400g tin chopped tomatoes

• 200ml light coconut milk or unsweetened soya cooking cream

• 150g spinach

• Juice of ½ lime

• Brown rice or wholegrain flatbread to serve

Method

1. Heat the oil and cook the onion until softened.

2. Add the garlic, ginger and curry powder and cook for one minute.

3. Stir in the chickpeas, tomatoes and coconut milk.

4. Simmer for approximately 15 minutes.

5. Add the spinach and cook until wilted.

6. Finish with lime juice and serve with rice or flatbread.

Coconut milk can be high in saturated fat, so use a moderate quantity or substitute a lower-fat soya cooking product. Different dietary fats have different nutritional properties; our guide to healthy fats and nutrition explains how to distinguish unsaturated fats from foods higher in saturated fat.

5. Homemade Bean and Mushroom Vegan Burger

Serves: 4

Preparation and cooking time: 35 minutes

Ingredients

• 1 × 400g tin kidney or black beans, drained and rinsed

• 150g mushrooms, finely chopped

• 1 small onion, finely chopped

• 1 garlic clove, crushed

• 60g rolled oats

• 1 tablespoon ground flaxseed

• 2 tablespoons water

• 1 teaspoon smoked paprika

• 1 teaspoon ground cumin

• 1 teaspoon reduced-salt soya sauce

• 1 tablespoon rapeseed or olive oil

• Black pepper

• 4 wholemeal burger buns

• Lettuce, tomato, cucumber and sliced avocado to serve

Method

1. Mix the ground flaxseed with two tablespoons of water and leave it for five minutes to thicken.

2. Heat half the oil in a frying pan and cook the onion and mushrooms for approximately eight minutes, until softened and most of the moisture has evaporated.

3. Add the garlic and cook for another minute.

4. Mash the beans in a large bowl, leaving some texture.

5. Add the mushroom mixture, oats, flaxseed mixture, paprika, cumin, soya sauce and black pepper.

6. Mix thoroughly and form four burger patties.

7. Refrigerate the patties for 15 minutes if time allows. This helps them hold their shape.

8. Heat the remaining oil and cook the burgers for approximately five minutes on each side, until browned and heated through.

9. Serve in wholemeal buns with lettuce, tomato, cucumber and avocado.

Beans provide plant protein and fibre, while mushrooms add moisture and savoury flavour.

The oats and flaxseed help bind the burgers without eggs. Serve with salad, roasted vegetables or homemade potato wedges for a more balanced meal.

For further meat-free meal ideas, check the video below or readers can explore our vegetarian recipe collection.

https://youtu.be/rrXLacg90LM

6. Sesame Tofu and Broccoli Traybake

Serves: 3

Preparation and cooking time: 40 minutes

Ingredients

• 300g firm tofu, pressed and cubed

• 1 head broccoli, cut into florets

• 1 red pepper, sliced

• 2 carrots, cut into thin batons

• 1 tablespoon rapeseed oil

• 1 tablespoon reduced-salt soya sauce

• 1 teaspoon sesame oil

• 1 teaspoon grated ginger

• 1 teaspoon maple syrup, optional

• 1 tablespoon sesame seeds

• Brown rice or quinoa to serve

Method

1. Preheat the oven to 200°C, or 180°C fan.

2. Arrange the tofu and vegetables on a lined baking tray.

3. Mix the rapeseed oil, soya sauce, sesame oil, ginger and maple syrup.

4. Pour the mixture over the tofu and vegetables and toss gently.

5. Bake for 25–30 minutes, turning once.

6. Sprinkle with sesame seeds and serve with rice or quinoa.

Pressing the tofu helps it become firmer in the oven. If reducing sodium, use less soya sauce or select a reduced-salt version.

Allergen note: Contains soya and sesame.

For another January wellbeing activity, pair practical meal preparation with realistic movement goals from our guide to the RED January challenge.

7. Chocolate Chia Pudding

Serves: 2

Preparation time: 5 minutes, plus at least two hours of chilling

Ingredients

• 250ml fortified unsweetened soya drink

• 4 tablespoons chia seeds

• 1 tablespoon unsweetened cocoa powder

• 1 teaspoon maple syrup, optional

• ½ teaspoon vanilla extract

• Berries or sliced banana to serve

• Chopped walnuts, optional

Method

1. Whisk the soya drink, chia seeds, cocoa, maple syrup and vanilla together.

2. Wait for five minutes and whisk again to prevent clumping.

3. Cover and refrigerate for at least two hours.

4. Serve with fruit and, if appropriate, walnuts.

Chia seeds and walnuts provide alpha-linolenic acid, a plant-based omega-3 fat. They can contribute to a varied diet but should not be marketed as treating inflammation or preventing disease.

Or try this sweet Veganuary recipe below as a bonus!

https://www.youtube.com/watch?v=VdrRWKUYBIM&ab_channel=MakeItDairyFree

Nutrients to Consider During Veganuary

Vitamin B12

Vitamin B12 is the most important nutrient to plan deliberately in a fully vegan diet. The NHS vitamin B guidance explains that vitamin B12 is not naturally found in fruit, vegetables and grains.

Reliable vegan sources include appropriately fortified foods and supplements. Do not assume that nutritional yeast, plant milk or vegan meat alternatives contain B12—check the label.

Iodine

People avoiding fish, eggs and dairy products may obtain little iodine unless they use fortified foods or an appropriate supplement. The NHS iodine guidance says that people following a strict vegan diet may wish to consider iodine-fortified foods or supplementation.

Not all plant drinks are fortified with iodine. Seaweed is also an unreliable everyday solution because its iodine content can vary substantially, and excessive iodine can be harmful.

Calcium

Useful options include calcium-fortified plant drinks, fortified yoghurt alternatives, calcium-set tofu, tahini, pulses, broccoli, cabbage and some bread. Shake fortified plant drinks before pouring because added minerals can settle at the bottom of the container.

Iron

Beans, chickpeas, lentils, tofu, seeds, whole grains and some fortified cereals provide iron. Combine these foods with peppers, citrus fruit, tomatoes, berries or other vitamin C sources.

Persistent tiredness, breathlessness, paleness or unexplained weakness should not automatically be blamed on a new diet. Seek appropriate medical assessment.

Vitamin D

UK government advice states that everyone should consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter. Some people should consider supplementation throughout the year. Read the current UK vitamin D guidance and check that the chosen product is suitable for vegans.

Omega-3 Fats

Flaxseed, chia seeds, hemp seeds, rapeseed oil and walnuts provide the plant omega-3 fat ALA. Algae-derived DHA and EPA supplements are available, but individual needs vary. Ask a pharmacist, GP or registered dietitian if you are uncertain about supplementation.

Making Veganuary More Manageable

Rather than replacing every familiar meal at once, choose several easy substitutions:

• Replace minced meat with lentils or a mixture of lentils and mushrooms.

• Use chickpeas or beans in curries and stews.

• Try tofu scramble instead of removing breakfast protein entirely.

• Choose fortified soya drink for porridge and sauces.

• Cook extra portions of soup, curry or chilli for later.

• Keep frozen vegetables, tinned pulses and whole grains available.

• Introduce fibre gradually if your usual intake is low.

A rapid increase in beans, lentils and whole grains can temporarily cause bloating or increased wind. Increase fibre gradually and maintain adequate fluid intake. Our comparison of fermented foods and probiotics provides further information about food choices commonly associated with gut health.

Continue Exploring Our Nutrition Hub

Veganuary can introduce new ingredients and cooking habits, but long-term healthy eating depends on balance, variety and individual needs. Explore our Nutrition Hub for evidence-informed articles about healthy eating, supplements, gut health, metabolism and practical meal planning.

If you are choosing gifts for somebody who follows a vegan lifestyle, you may also enjoy our guide to vegan Christmas gifts.

Frequently Asked Questions

Is a vegan diet automatically healthy?

No. A vegan diet may contain plenty of vegetables, fruit, pulses and whole grains, but it can also be high in salt, sugar or highly processed foods. Its nutritional value depends on the foods chosen and how well the diet is planned.

Where do vegans obtain protein?

Beans, lentils, chickpeas, tofu, tempeh, soya products, peas, nuts, seeds and some whole grains provide protein. Most people do not need to combine particular plant proteins at every meal, but variety across the day is useful.

Do I need vitamin B12 for only one month of Veganuary?

A short trial does not normally cause an immediate deficiency, because the body can store vitamin B12. However, anyone continuing a vegan diet needs a reliable long-term source. It is sensible to learn about fortified foods and supplementation from the beginning.

Which plant milk is best?

This depends on taste, allergies and nutritional needs. Unsweetened fortified soya drink often supplies more protein than oat, rice, almond or coconut alternatives. Compare protein, calcium, vitamin B12, iodine, vitamin D and added sugar on the label.

Can Veganuary help me lose weight?

It may change somebody’s energy intake, but weight loss is not guaranteed. Vegan convenience foods, desserts and large portions can still provide substantial energy. Sustainable weight management depends on the overall eating pattern, activity, sleep, health and individual circumstances.

Is a vegan diet suitable during pregnancy?

A vegan diet during pregnancy requires careful planning. The NHS advises particular attention to nutrients including protein, iron, calcium, vitamin B12, iodine, vitamin D and omega-3 fats. Speak to a midwife, GP or registered dietitian for personalised advice.

Why am I bloated after eating more vegan food?

A sudden increase in beans, lentils, vegetables and whole grains can substantially increase fibre intake. Introduce these foods gradually, drink enough fluid and adjust portion sizes while your digestive system adapts. Persistent or severe symptoms require appropriate assessment.

Are meat substitutes necessary?

No. They can be convenient, but beans, lentils, chickpeas, tofu and tempeh can provide protein at a lower cost. Check meat-substitute labels because salt, saturated fat and protein content vary.

Conclusion

Veganuary does not need to involve complicated recipes or an entirely unfamiliar way of eating. Simple meals built around oats, beans, lentils, tofu, vegetables, whole grains, nuts and seeds can provide variety and make plant-based eating easier to maintain.

The central principle is planning. Include a reliable protein source, vary your vegetables and carbohydrates, choose suitable fortified foods and pay attention to vitamin B12, iodine, calcium, iron and vitamin D.

Try two or three recipes first, repeat the meals you enjoy and adapt them to your schedule, budget and nutritional needs. Veganuary can then become a useful opportunity to expand your cooking skills rather than a restrictive January challenge.

References

• Veganuary — What Is Veganuary?

• NHS — The Vegan Diet

• NHS — The Eatwell Guide

• NHS — B Vitamins and Folic Acid

• NHS — Iodine

• NHS — Vitamin D

• UK Government — Vitamin D Guidance