Making the decision to go vegan is a big step—and for many, a meaningful one. Whether it’s about animal welfare, sustainability, personal health, or all of the above, shifting your lifestyle like this takes thought, intention, and a bit of trial and error.
But let’s be honest: the first month can feel like walking a tightrope over a grocery store aisle.
That’s because new vegans often run into the same handful of mistakes—ones that can make them feel frustrated, exhausted, or even ready to throw in the tofu. If you’ve ever stared at a restaurant menu like it’s written in a different language or realized you’ve been eating “accidentally non-vegan” snacks for two weeks straight, you’re not alone.
Here are seven of the most common pitfalls—and how to sidestep them with confidence.
1. Overcomplicating your meals
This one’s a classic.
A lot of new vegans assume they need to whip up elaborate plant-based dishes every night to “do it right.” Suddenly, they’re juggling cashew-based sauces, lentil stews, and homemade veggie burgers on a Tuesday evening after work.
It’s exhausting—and unsustainable.
Here’s the truth: you don’t have to be a gourmet chef to be vegan. In fact, some of the most nourishing and satisfying meals are the simplest. Think: stir-fried veggies with tofu, a big grain bowl, or a chickpea salad sandwich.
In the beginning, aim for meals that are familiar but tweaked. Keep your staples—rice, pasta, potatoes, wraps—and just swap the meat or dairy with plant-based alternatives. Let your skills (and pantry) evolve gradually.
2. Not eating enough
You’d think that eating less animal products would make you feel lighter. But some people feel tired, irritable, or even dizzy in those early weeks.
More often than not, it’s because they’re unintentionally under-eating.
Plant-based foods tend to be less calorie-dense than animal products, which means you might need to eat more volume to feel satisfied and fueled. A salad and a banana might look healthy, but it’s not going to get you through the afternoon.
Pay attention to how you feel after meals. Are you getting full? Are you staying full for a few hours? Don’t be afraid to eat bigger portions or add more complex carbs and plant-based protein (like beans, lentils, nuts, or tofu) to your meals.
And don’t skip the snacks. Hummus and crackers, trail mix, or fruit with peanut butter are your new best friends.
3. Forgetting to check labels
Raise your hand if you’ve been shocked to learn that seemingly “vegan” items—like bread or chips—contain milk powder, whey, or honey. It happens all the time.
Reading labels can feel tedious at first, but it becomes second nature quickly. Watch for sneaky animal-derived ingredients like:
My advice? Look for certified vegan logos when you can, but also take the time to glance over the ingredient list. The more familiar you get, the faster it’ll be.
And don’t beat yourself up if you accidentally eat something non-vegan early on. It’s not about perfection—it’s about awareness and progress.
4. Expecting everyone else to understand
One of the toughest parts of the first month isn’t the food—it’s the social side.
Friends might ask a hundred questions. Family might get defensive. Co-workers might crack jokes. You might be the only vegan at the table—and that can feel isolating.
The best thing you can do is lead with patience and clarity. You don’t need to launch into a TED Talk about factory farming every time someone asks “why.” A simple, “It’s a personal choice that feels right for me” goes a long way.
As noted by registered dietitian Taylor Wolfram, “Veganism is a belief system that can be very emotional and deeply personal. Navigating social situations takes time, and boundaries are key.”
So be gentle with yourself—and others—as you find your rhythm.
5. Thinking vegan automatically means “healthy”
Here’s a surprising twist: you can technically eat an all-vegan diet made up of fries, soda, and cookies.
Yes, you’ve cut out animal products. But have you added in the nourishing stuff?
A common trap for new vegans is leaning too hard on processed alternatives—like frozen nuggets, faux meats, and dairy-free treats—without getting enough vegetables, whole grains, or legumes.
I’m all for convenience foods in moderation (hello, oat milk ice cream). But if your energy starts to dip or your skin feels off, take a look at the balance. Try the “plate rule”: build most of your meals around a whole grain, a protein source, and at least two colors of veggies.
As Michael Greger, MD has noted in How Not to Die, “It’s not just about what you eliminate from your diet—it’s about what you add in.”
6. Not planning ahead
Here’s what often happens: someone goes vegan, stocks their fridge with plant-based food, and then ends up at an airport or late-night drive-thru with zero options and a growling stomach.
Without a little planning, it’s easy to get stuck or frustrated.
In the first month especially, planning ahead can save your sanity. That doesn’t mean meal prepping 17 containers of quinoa. It means:
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Looking at restaurant menus in advance
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Keeping a snack in your bag (nuts, a protein bar, dried fruit)
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Bringing your own dish to a potluck
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Having one or two “emergency” meals in the freezer
I once found myself in a rural diner where the only vegan option was black coffee. Lesson learned. Now I always bring something, even if it’s just a peanut butter sandwich.
7. Going it alone
Last but definitely not least—don’t underestimate the power of community.
If you’re the only vegan in your circle, it can feel like you’re navigating everything solo. But you’re not.
There are online forums, Facebook groups, subreddits, and even local meet-ups where people share tips, recipes, and support. Whether you’re trying to find a good creamer alternative or vent about your uncle’s bacon jokes, someone’s been there.
Even just following a few plant-based creators on social media can give you new ideas and a sense of connection. And when you’re surrounded—digitally or otherwise—by others who get it, it feels a lot more doable.
As author Colleen Patrick-Goudreau has said, “Being vegan is not about being perfect. It’s about being conscious and doing the best we can.”
Final thoughts
The first month of going vegan is rarely flawless—but it can be empowering, energizing, and even fun if you approach it with curiosity instead of pressure.
You will make mistakes. You will learn as you go. But that’s part of what makes it stick.
Start simple. Eat enough. Read a few labels. Laugh through the awkward moments. And most of all—keep your “why” in sight.
This is a lifestyle, not a race. And every day, you get a chance to do it a little better.
