If you're doing these 9 things, you're sabotaging your vegan health goals

Crafting a plant-powered lifestyle isn’t rocket science, but it does ask for a little strategy.

I’ve met plenty of smart, motivated vegans who can’t figure out why they feel sluggish, keep stalling in the gym, or watch their skin lose its glow.

Nine times out of ten, the culprit is one (or more) of the habits below.

Let’s unpack them—and ditch them—so your vegan goals can finally get traction.

1. Processed vegan snacks overload

Those neon-boxed “chick’n” nuggets and frosted oat bars are lifesavers on a road trip, yet they behave more like junk food than nourishment.

As Dr. Michael Greger reminds us, “Any steps we can make to increase our whole plant food intake may be beneficial.”

When I swapped my mid-afternoon soy jerky for a handful of roasted chickpeas, my energy stopped tanking at 3 p.m. Processed goodies in moderation? Sure. But treat them like the vegan version of candy, not the backbone of lunch.

2. Undereating trap

Plant foods are naturally lower in calories and higher in fiber, which is great—until you realize you’re hitting bedtime 600 calories short.

If you’re constantly “hangry,” add another cup of lentils, toss avocado on that salad, or build a smoothie with oats and peanut butter.

Your metabolism can’t thrive on rabbit rations.

3. Protein variety shortage

Back when I first went vegan, I leaned so hard on tofu that my friends joked I might start sprouting soybeans.

The joke was on me; my workouts plateaued fast.

Mix it up: lentils, tempeh, seitan, edamame, hemp seeds, quinoa, even a scoop of plant-based protein powder here and there.

Diverse amino-acid profiles keep muscles—and mood—happy.

4. Vitamin B12 neglect

Think you’re exempt because you munch kale by the kilo? Spoiler: plants don’t reliably supply B12.

Registered dietitian Brenda Davis once said: “The only reliable sources for vegans are supplements and fortified foods.” 

A simple sub-lingual tablet or fortified plant milk closes the gap.

Skip this step and, eventually, nerve damage or crushing fatigue may follow. Not worth the gamble.

5. Iron–vitamin C disconnect

Plant iron (non-heme) needs a helper to get absorbed.

Pair lentils with tomatoes, spinach with strawberries, black beans with bell peppers. As Harvard Health Publishing> puts it, “With a little planning, vegan diets can be a healthful choice.” 

Translation: plan the pairing and you’ll dodge both anemia and that washed-out complexion.

6. Healthy fat phobia

Some folks treat fat like a four-letter word. I did, too, until a trip to Greece—where walnuts, olives, and tahini flowed freely—showed me what satiety felt like again.

Omega-3-rich flax, chia, hemp, and algae oil curb inflammation, support brain function, and keep hormones humming.

Cut fat too low and your skin, joints, and focus pay the price.

7. Workout meal mistiming

Nail a solid leg session only to follow it with… nothing?

Your muscles crave carbohydrate-protein combo within about 60 minutes of training.

A tofu-banana-oat smoothie or black-bean burrito does more for recovery than sipping water and hoping for the best.

Consistency here is the gap between “I exercise” and “I see progress.”

8. Liquid calorie bomb

Oat-milk lattes, acai juices, kombucha—delicious, but each can land 200–300 sneaky calories.

I once logged my drinks for a week and discovered I was basically sipping a fourth meal daily.

Switch to sparkling water with citrus, coffee straight up, or half-sweet kombucha if weight management is on your radar.

9. Screen-time grazing

Stacks of rice cakes disappear faster when Netflix auto-plays the next episode.

Mindless eating muddies hunger cues and makes it easy to overshoot even the cleanest foods.

Try plating snacks, stepping away from screens, and actually tasting your roasted edamame. Your gut—and self-awareness—will thank you.

Wrapping up

Your plant-powered body already knows how to thrive—it just needs you to stop getting in its way.

Pick the one habit on this list that hits closest to home and fix it this week.

Feel the difference, then move to the next.

Momentum will snowball, and before long you’ll wake up wondering how you ever felt anything less than vibrant on plants.