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January 25, 2020 by Rohini Bajekal
Plant-based Lifestyle

10 Tips for a Successful Veganuary

If you’ve signed up to try vegan this January @weareveganuary here are 10 tips to help you eat more plants 🌱

1. Learn New Recipes.

Try new recipes to expand your plant-based meal repertoire. Becoming vegan can open your world up once you focus on what you can eat rather than on things you can’t have. The truth is that you ca veganise any meal. There are also so many naturally plant-based meals you can make. I love Bosh and Pick Up Limes and Vegan Richa.

2. Read The Label

Products are often labelled vegan in the UK but a scan of the label is helpful. Non-vegan ingredients sneak their way into products such as breakfast cereal (certain type of Vitamin D3) and curry pastes (oyster or shrimp sauce).

3. Make Healthy Plant-Based Swaps.

Swap meat for protein, iron and zinc-rich foods such as lentils, tofu and beans. It’s important to crowd out animal products and add in healthy plant-based foods.

4. Eat Enough

It’s important to eat enough and feel satiated as plant-based foods are generally less calorie dense. Fill up on fruits, vegetables, whole grains and legumes with some nuts and seeds.

5. Learn Nutrition Basics

The Plant Based Health Professionals website has lots of excellent, easy to follow advice about a whole foods plant based diet, free webinars and articles.

6. Add In Protein-Rich Plant Foods

Protein is the most overhyped macronutrient. We can get all we need from plants. Tofu, tempeh, quinoa, beans, lentils, peanut butter, whole grains and nuts are all good sources of protein. Check out my other post on great protein sources to add to your meals.

7. Don’t Give Up If You Slip

If you eat a slice of non-vegan cheese, don’t beat yourself up. All or nothing thinking doesn’t help and every plant-based meal you eat makes a difference. Just get back on track with the next meal.

8. Cook a Vegan Meal for Family or Friends

Why not showcase how delicious plant-based food is by cooking a meal for your family or friends? Cuisines such as Indian, Thai and Mexican are easy to veganise.

9. Supplement with B12

If you stick with a vegan diet after #Veganuary, remember to take a good B12 supplement – 1.5mcg daily is recommended for those in the UK.

10. Make the Connection.

Around 60 billion land animals and over a trillion marine animals are exploited and killed as commodities every year. Check out videos by Earthling Ed or documentaries such as Cowspiracy on Netflix to better understand the devastating impact that animal agriculture has.

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Meet Rohini

Hey there! I’m Rohini, a nutritionist (MA Oxon, MSc) providing evidence-based advice to my clients around plant-based eating. While working in branding and marketing for food startups over the years, I discovered my passion for making plant-based foods more accessible to people.

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Pure joy 3 years ago today ✨Happy anniversary @siddhants1 

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Pure joy 3 years ago today ✨Happy anniversary @siddhants1 

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Pure joy 3 years ago today ✨Happy anniversary @siddhants1 

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Pure joy 3 years ago today ✨Happy anniversary @siddhants1 

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Pure joy 3 years ago today ✨Happy anniversary @siddhants1 

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Pure joy 3 years ago today ✨Happy anniversary @siddhants1 πŸ“· @andrewbayda_wed @misha_moon
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A slice of heaven 🍝 πŸŒŠβ˜€οΈπŸ‘ŒπŸ½ 

#tuscany #pizzapastalife #vegantravel #viareggio #lucca #cinqueterre #summerholiday #familyholiday
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A slice of heaven 🍝 πŸŒŠβ˜€οΈπŸ‘ŒπŸ½ #tuscany #pizzapastalife #vegantravel #viareggio #lucca #cinqueterre #summerholiday #familyholiday
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HAVING FUN IN A WAY THAT WORKS FOR YOU ✨

Having fun is an essential part of being human but it looks different for everyone. My tip for those enjoying the long weekend or a special day in your life is to find moments to have fun in a way that is meaningful to you.

I carved out some time this weekend for a break in France with my friends and it's the most relaxed I've felt in a long time. 

My friends asked me yesterday what I'd like to do for my birthday and my wish was to go to the local supermarket 🍊 It's the little things for me that make a day special and one of my favourite things to do on holiday is to visit the local fruit and vegetable markets. I have learnt to become much more confident about asking for what I want and more in tune with my mind and body as I've gotten older (in a way that is thanks to PCOS!) I don't need to celebrate birthdays or milestones in a typical way. For me, cooking delicious plant-based meals with friends, eating outdoors, being active and not feeling pressure to do things a certain way or at certain times is the dream birthday ✨

Lastly, I'm so happy you are all here and on this page. If you would like to leave a review of Living PCOS Free on Amazon or GoodReads (you don't need to have bought via there), that would absolutely make my day πŸ’› I've popped the link in the bio. Thank you to everyone who has left a review so far ☺️

How are you celebrating the long weekend (for those in the UK)? πŸ‘‡πŸ½

#bankholidayweekend #jubileeweekend #poitiers #livingpcosfree #lestempsestbon #summerholiday #birthdayfun #itsmybirthday #nutritionist #plantbasednutritionist #summerberries
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HAVING FUN IN A WAY THAT WORKS FOR YOU ✨ Having fun is an essential part of being human but it looks different for everyone. My tip for those enjoying the long weekend or a special day in your life is to find moments to have fun in a way that is meaningful to you. I carved out some time this weekend for a break in France with my friends and it's the most relaxed I've felt in a long time. My friends asked me yesterday what I'd like to do for my birthday and my wish was to go to the local supermarket 🍊 It's the little things for me that make a day special and one of my favourite things to do on holiday is to visit the local fruit and vegetable markets. I have learnt to become much more confident about asking for what I want and more in tune with my mind and body as I've gotten older (in a way that is thanks to PCOS!) I don't need to celebrate birthdays or milestones in a typical way. For me, cooking delicious plant-based meals with friends, eating outdoors, being active and not feeling pressure to do things a certain way or at certain times is the dream birthday ✨ Lastly, I'm so happy you are all here and on this page. If you would like to leave a review of Living PCOS Free on Amazon or GoodReads (you don't need to have bought via there), that would absolutely make my day πŸ’› I've popped the link in the bio. Thank you to everyone who has left a review so far ☺️ How are you celebrating the long weekend (for those in the UK)? πŸ‘‡πŸ½ #bankholidayweekend #jubileeweekend #poitiers #livingpcosfree #lestempsestbon #summerholiday #birthdayfun #itsmybirthday #nutritionist #plantbasednutritionist #summerberries
2 months ago
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THE LIFT RETREAT 2022 ✨

Two weekends ago, I went a personal transformation retreat with the most beautiful group of people, hosted by the inspiring @richardnewmanspeaks @plantpowerdoctor

It was the most incredible weekend of connection, self-discovery and growth and I'm STILL learning πŸ’› Looking at the notes I had made, reminding myself of my values and looking ahead to the future. Thinking about the future doesn't come easily to me. I'm prone to rumination and being "stuck in the past" (I'm often nostalgic for things that happened yesterday!). In the last two weeks, I have been visualising future goals and dreams and it has made me feel stronger, more confident and I've already been taking up new challenges πŸ™ŒπŸ½ It feels great ☺️

The grounding yoga practices and daily meditations with @11sherinshe11 and the MOST delicious and nourishing plant-based meals by @feed_me_momma cooked with so much love were real highlights. Also those stuffed Medjool dates were the best I've ever eaten πŸ˜‹

As with anything that looks effortless, a huge amount of care, love and attention to detail had gone into this weekend. I was completely blown away. Things have been very hectic this year and the LIFT retreat allowed us to press pause, reflect, introspect and come back even stronger. Thank you Richard, Gemma and the entire team for elevating us all ✨

#LiftRetreat2022 #personaltransformation #retreat #newforest #plantbasedretreat #veganfood #yoga #meditation #newbeginnings #dreams #visualisation #goalsetting
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THE LIFT RETREAT 2022 ✨ Two weekends ago, I went a personal transformation retreat with the most beautiful group of people, hosted by the inspiring @richardnewmanspeaks @plantpowerdoctor It was the most incredible weekend of connection, self-discovery and growth and I'm STILL learning πŸ’› Looking at the notes I had made, reminding myself of my values and looking ahead to the future. Thinking about the future doesn't come easily to me. I'm prone to rumination and being "stuck in the past" (I'm often nostalgic for things that happened yesterday!). In the last two weeks, I have been visualising future goals and dreams and it has made me feel stronger, more confident and I've already been taking up new challenges πŸ™ŒπŸ½ It feels great ☺️ The grounding yoga practices and daily meditations with @11sherinshe11 and the MOST delicious and nourishing plant-based meals by @feed_me_momma cooked with so much love were real highlights. Also those stuffed Medjool dates were the best I've ever eaten πŸ˜‹ As with anything that looks effortless, a huge amount of care, love and attention to detail had gone into this weekend. I was completely blown away. Things have been very hectic this year and the LIFT retreat allowed us to press pause, reflect, introspect and come back even stronger. Thank you Richard, Gemma and the entire team for elevating us all ✨ #LiftRetreat2022 #personaltransformation #retreat #newforest #plantbasedretreat #veganfood #yoga #meditation #newbeginnings #dreams #visualisation #goalsetting
3 months ago
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BREAKFAST IS MY FAVOURITE MEAL OF THE DAY πŸ™ŒπŸ½

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? πŸ‘‡πŸ½
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY πŸ™ŒπŸ½

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? πŸ‘‡πŸ½
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY πŸ™ŒπŸ½

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? πŸ‘‡πŸ½
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY πŸ™ŒπŸ½

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? πŸ‘‡πŸ½
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY πŸ™ŒπŸ½

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? πŸ‘‡πŸ½
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BREAKFAST IS MY FAVOURITE MEAL OF THE DAY πŸ™ŒπŸ½ Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption. A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people. If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱 Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? πŸ‘‡πŸ½
3 months ago
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LIVING PCOS FREE BOOK LAUNCH PARTY ✍🏽

Thursday night was a huge milestone for @drnitubajekal and I, as we celebrated the publication of our new book, Living PCOS Free, now available in the UK wherever books are sold πŸ’• (out in the USA on 13th June!)

The positive atmosphere, infectious energy and excitement in the room was absolutely unreal. We chose the beautiful @thehearth.me to host the event, a women's space in Queen's Park, London.

We kept the event as low waste as possible with delicate plant based canapés plated up by Chef Rishim and his team @tendril_kitchen and an alcohol-free bar in keeping with the wellbeing aspect of our book with ginger kombuchas, cucumber seltzers and a housemade fresh raspberry mocktail. No hangovers, just good vibes ✨

It was amazing to see worlds collide with old friends meeting, new connections being made and so much laughter and meaningful conversation. 

Thank you to everyone who has supported our dream of becoming published authors and for spreading the word about PCOS, a common hormonal condition that affects 1 in 10 women and people assigned female at birth. Whether you have bought a copy of the book, shared our posts, talked about PCOS to a loved one or left a review of our book on @goodreads or @amazon
YOU are helping to destigmatise this condition and raise awareness πŸ™ŒπŸ½

#LPFbooklaunch #LivingPCOSFree #nutritionist
#drnitubajekal #plantbasednutritionist #thehearth #tendrilkitchen #vegancanapes #polycysticovariansyndrome #pcod #pcossupport #rohinibajekal #queenspark #pcosjourney #booklaunchparty
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LIVING PCOS FREE BOOK LAUNCH PARTY ✍🏽 Thursday night was a huge milestone for @drnitubajekal and I, as we celebrated the publication of our new book, Living PCOS Free, now available in the UK wherever books are sold πŸ’• (out in the USA on 13th June!) The positive atmosphere, infectious energy and excitement in the room was absolutely unreal. We chose the beautiful @thehearth.me to host the event, a women's space in Queen's Park, London. We kept the event as lowΒ waste as possible with delicate plant based canapΓ©s plated up by Chef Rishim and his team @tendril_kitchen and an alcohol-free bar in keeping with the wellbeing aspect of our book with ginger kombuchas, cucumber seltzers and a housemade fresh raspberry mocktail. No hangovers, just good vibes ✨ It was amazing to see worlds collide with old friends meeting, new connections being made and so much laughter and meaningful conversation. Thank you to everyone who has supported our dream of becoming published authors and for spreading the word about PCOS, a common hormonal condition that affects 1 in 10 women and people assigned female at birth. Whether you have bought a copy of the book, shared our posts, talked about PCOS to a loved one or left a review of our book on @goodreads or @amazon YOU are helping to destigmatise this condition and raise awareness πŸ™ŒπŸ½ #LPFbooklaunch #LivingPCOSFree #nutritionist #drnitubajekal #plantbasednutritionist #thehearth #tendrilkitchen #vegancanapes #polycysticovariansyndrome #pcod #pcossupport #rohinibajekal #queenspark #pcosjourney #booklaunchparty
3 months ago
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