Taz’s Declassified Vegan Survival Guide

Unfortunately, my values made me go vegan, and no one has managed to help me out of it so far. Here’s everything I had to learn for my stupid morals.

Tip #1: B12

I needed to get a B12 supplement and take it regularly, so I got the Holland & Barrett one. I’m pretty sure you can get a cheaper one, but there’s a shop on my high street, so it’s convenient. Overall, it costs around £0.10 a day, which is a small price to pay for peace of mind.

Tip #2: Protein

“My big tips are peanut butter and oats, and mushrooms have more protein in them than people realise.” - my vegan friend, when I told them I was going vegan

Plant-based proteins exist, and there are plenty of options. I try to have at least one source of protein at every meal. I documented a realistic day’s worth here. Below is a list of some common sources:

• Tofu or tempeh
• Lentils, chickpeas or beans
• Seitan
• Soy milk or soy yoghurt
• Edamame, peanut butter, nuts and seeds

Plant-based proteins are sufficient protein sources!

Tip #3: Learn the classics

To make it easier for myself, I just made the meals I normally make and swapped the meat for plant-based alternatives. I would still chop my onions and add my spices as usual, but use tofu, tempeh or beans instead of meat. Pretty easy. That meant curries, lentil bolognese, stir-fries and pasta dishes, all with plant-based proteins.

I explore more dishes when I check whether vegan food is boring and whether I’m betraying my culture.

Tip #4: Labels

So obviously I’m avoiding meat, milk and eggs. But some harmless-sounding ingredients actually come from animals. Allergen rules flag some of them for you, but not all. The ones to look out for:

Animal ingredient	Flagged by allergen rules?	Where it hides
Milk (whey, casein, lactose)	Yes (bold in the EU, “Contains” line in the US)	Flavoured crisps, dark chocolate, bread, “non-dairy” creamers
Egg (albumen, lysozyme)	Yes	Fresh pasta, baked goods, some wines
Fish (anchovy, fish oil)	Yes, but EU law exempts isinglass finings in beer and wine	Worcestershire sauce, dressings, omega-3-fortified foods
Gelatine	No	Sweets, marshmallows, some yoghurts, vitamin capsules
Honey	No	Granola, cereal bars, bread, sauces
Carmine (E120)	Not generally a named major allergen; still check the declared colour name	Red sweets, drinks, fruit yoghurts
Shellac (E904)	No	Glazed sweets, shiny coatings on fruit and pills
L-cysteine (E920)	No	Industrial bakery goods, as a dough conditioner

For a more detailed walkthrough, this guide to reading food labels as a vegan is really handy.

I’m not too fussed about cross-contamination warnings like “may contain milk”. For me, veganism is about avoiding direct harm, not accidental traces. So I’ll happily demolish a full pack of Oreos.

Tip #5: Eating out

I use HappyCow to find vegan and veggie-friendly places nearby. Most chains in London have vegan options now, and Indian, Ethiopian, Middle Eastern and East Asian restaurants have loads. In fact, most restaurants in London will have at least one vegan option if you ask.

Most of the time, I just look up the menu online to double-check what vegan options are available before heading out. And when I’m eating out with people, I usually don’t mention being vegan unless I need to.

Tip #6: Family and friends

If someone kindly invites me over, I always offer to bring a dish, just in case they have no idea what to cook for a vegan. Depending on how comfortable I feel with them, I’ll also send them my hosting guide.

If people start grilling me about being vegan, I just say that it aligns with my values and leave it at that. I don’t do well in debates, which is why I made a website to explain my exact thought process.

Tip #7: Mistakes

I mess up here and there, but it’s nbd. I’m just trying my best, and veganism is about avoiding harm as far as is possible and practicable, not about being perfect. Literally nobody cares.

Case in point: who knew Worcestershire sauce had anchovies in it?

Tip #8: Vegan junk in the vegan trunk

I’ve been okay for however long I’ve been vegan. I have my protein and B12 covered, and I make sure to get enough iron and calcium from plant sources. I just have to plan a little more than I would have before.

Oreos and chips are vegan but still Oreos and chips at the end of the day. If I ate them all the time, I’d definitely feel awful after a couple of weeks.

That’s it

It’s harder than just eating whatever, whenever, but it’s not hard. I just try my best, and luckily my friends and family are very supportive.

If you’ve got a tip I’ve missed, send it my way.