Doing Veganuary Right
By Dorota Cloke, Nutritionist and Biohacker
Veganuary often serves as the starting point for people exploring a more plant-based diet. While interest in veganism continues to grow, the way it is approached in everyday life can make the difference between feeling energised and feeling depleted.
Dorota Cloke, a Nutritionist, adopts a practical, evidence-based approach to plant-based eating. Her stance is clear: a vegan diet can significantly support energy levels, gut health, and hormonal balance, but only when it is created with purpose.
This is veganism done right.
Protein, the foundation of a balanced plant-based diet
Protein is essential for hormone production, mood, immunity and muscle repair. Plant proteins are valuable, but they work best when variety is prioritised.
Combining legumes with grains, choosing complete plant proteins such as soy, quinoa, and buckwheat, and including foods like tempeh, tofu, pumpkin seeds, and peas helps ensure the body receives the amino acids it needs.
Key principle: every main meal should include a clear, high-quality plant protein source.
Blood sugar balance and sustained energy
A common Veganuary pitfall is relying too heavily on refined or starchy carbohydrates without enough protein or healthy fats. This can lead to energy dips, cravings and disrupted sleep.
Structuring meals around vegetables, protein and healthy fats first, with carbohydrates added in a balanced way, supports steadier energy and better focus throughout the day.
Women’s health and personalisation
Women often experience plant-based diets differently due to hormonal changes across the menstrual cycle and life stages such as perimenopause.
Adequate protein, iron, omega-3 fats and minerals are particularly important. When these are overlooked, symptoms such as fatigue, low mood or PMS (premenstrual syndrome) can appear, even within an otherwise varied diet.
There is no one-size-fits-all approach. Personalisation is key.
Gut health and long-term wellbeing
One of the biggest strengths of plant-based eating is its positive impact on gut health. Foods such as cooled lentils, beans, potatoes and green bananas help feed beneficial gut bacteria.
Deeply coloured plant foods also provide polyphenols, compounds associated with reduced inflammation and long-term health. Olive oil, berries, leafy greens, herbs and nuts all play an important role.
What this means at Bennett Hay
We take these principles seriously. Our plant-based and vegan menus are developed with nutritional balance in mind, not just trend appeal.
Across our locations, our chefs focus on protein quality, balanced carbohydrates, gut-friendly preparation techniques, and ingredient diversity. We collaborate closely with specialists like Dorota Cloke to ensure that plant-based food served in the workplace genuinely supports energy, wellbeing, and performance throughout the day.
Veganuary, when done right can be satisfying, sustaining and enjoyable, whether at home or at work.
With thanks to Dorota Cloke for her insight and expertise. Dorota is a Nutritionist and Biohacker, specialising in metabolic, hormonal and gut health.
