The Veganuary motivated millions of people to take part in a plant-based trial month again in 2026. But how do you make the transition from the 31-day challenge to a long-term, sustainable lifestyle? Experts see long-term success in three pillars: sound nutritional knowledge, psychological preparation and a clever everyday strategy.
Concern about nutritional deficiencies is the biggest stumbling block for many. Nutritionists emphasize: A well-planned vegan diet can be health-promoting – but it requires knowledge.
Vitamin B12 must be supplemented because it is hardly found in plant-based foods. A regular check-up with a doctor is advisable. There are also other nutrients to pay attention to:
* Iron & Zinc: From legumes, whole grains and nuts.
* Calcium: Found in dark green vegetables like kale or fortified plant-based drinks.
* Iodine: Via iodized table salt or seaweed.
* Omega-3 fatty acids: Made from linseed oil, walnuts or algae oil.
The advice of the professionals: Don’t just rely on substitute products, but on a diverse, wholesome selection of foods.
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Psychology and everyday life: How to overcome hurdles
In addition to theory, social situations and habits pose the real challenge. Invitations to dinner or foregoing favorite dishes can quickly put a brake on your resolution.
A common mistake is simply leaving out animal products without replacing them. This leads to calorie deficits, fatigue and cravings. Every meal should be a combination of proteins (lentils, tofu), complex carbohydrates and healthy fats.
Experts recommend starting gradually – for example with one vegan day per week. Open communication among friends and bringing your own dishes defuse unpleasant situations. The growing number of vegan options in restaurants makes everyday life even easier.
Booming market supports the trend
The change comes at a time when the market for plant-based alternatives is exploding. Supermarkets and discounters are constantly expanding their product ranges. Forecasts put the global vegan food market at over $90 billion by 2035.
This boom is primarily driven by flexitarians who consciously reduce their meat consumption. The easy availability normalizes plant-based diets in society and makes everyday life for new vegans easier than ever before.
Long-term motivation is crucial. Constantly becoming aware of your own motives – whether animal welfare, the environment or health – strengthens your willpower. Perfectionism doesn’t help: a slip-up is part of the learning process. Exchanging ideas in communities or keeping a food diary can pave the way.
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