Pictured: Parmesan Butter Bombs
Plant-based eating has come a long way — but the myths haven’t. Even after 17 years of being vegan, I still hear the same misconceptions repeated again and again. And I get it: if you’re plant-based curious, the noise can be confusing.
So today, I’m breaking down the biggest myths about veganism and replacing them with something better: the truth.
If you’ve ever wondered, “Will this feel restrictive?” or “Can I still be strong?” or “Why don’t I feel healthier when I eat plant-based?” — keep reading.
Myth #1: Veganism has to be restrictive
Truth: Veganism is only restrictive if you’re stuck in the past.
One of the biggest misconceptions about plant-based eating is that it’s limiting. And honestly? It used to be.
I’ve been vegan for 17 years, and the only time I felt truly restricted was in the early 2000s, when recipes were hard to find, ingredients weren’t widely available, and “plant-based” was still considered a niche lifestyle. It wasn’t always easy to make meals that felt familiar, satisfying, or accessible.
But today? Innovation has been nothing short of incredible.
There are plant-based options everywhere you turn — and when you need ideas, you can hop online and find quick, easy recipes in seconds. Nearly every ingredient you can think of now has a plant-based version at most local stores.
Veganism isn’t restrictive anymore — it’s expanding.
Pictured: Fettuccine Alfredo
Myth #2: Veganism is just kale and berries
Truth: My house runs on comfort food… not kale.
When I first went vegan, all I really understood how to eat was pasta and vegetables. My workouts suffered. My energy dipped. I couldn’t focus. I wasn’t eating enough of the right foods — and I didn’t yet understand how to build balanced meals.
That changed when my goal became clear:
I wanted to master Italian plant-based cooking.
If you walk into our house at any time of day, you’ll see breakfast, lunch, or dinner that looks completely traditional — just made plant-based.
You’ll find:
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Quiches, hash browns and sausages
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Beautiful sandwiches and paninis
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Rice bowls and pasta
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Cheesy casseroles
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Creamy salad dressings
My home does not run on kale and berries.
Plant-based eating today can look like something you would’ve eaten at a family table 50 years ago — back when nobody called it “plant-based”… it was just food.
Pictured: Creamy One-Pot Tortellini Soup & Crispy Garlic Bread
Myth #3: You have to eat perfectly to be healthy
Truth: You don’t need perfection — you need balance.
This myth causes so much unnecessary stress, especially for people new to plant-based eating.
You don’t have to eat perfectly to be healthy — you just need to eat intentionally. As long as you’re getting enough protein, carbs, fats, and calories, and keeping portions balanced, you’re on the right track.
In our house, we eat simple carbs at almost every meal — and my family is extremely healthy. Our kids play multiple sports, and my husband and I lift weights regularly.
The truth is: when I restricted my diet to mostly vegetables, my whole body suffered. I wasn’t fueling myself properly. But when I started eating a balanced, macro-based diet? Everything improved.
Your body thrives when you give it enough:
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Protein
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Carbs
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Healthy fats
Pictured: Homemade Mac & Cheese Bake
Myth #4: If you only eat whole foods, you’re morally superior
Truth: Food choices are personal — and morality isn’t measured on a plate.
This myth exists in both the vegan world and the wellness world.
Some people believe that eating only whole foods means they’re doing it “right”… and that anyone who eats differently is less disciplined or less ethical. But that mindset is harmful — and it misses the point of why many people choose plant-based eating in the first place.
Here’s the truth:
Your food choices don’t make you morally superior. They make you human.
Everyone’s life looks different. People have different budgets, schedules, cultures, health needs, and access to food. A busy parent might rely on convenience products. Someone with digestive issues might need a mix of cooked foods, processed foods, and supplements. Someone else might eat whole foods most of the time — but still want a plant-based cheese or dressing that makes meals easier and more enjoyable.
That’s all valid.
Plant-based eating isn’t about being “better than” anyone else. It’s about doing what works for you, in a way that aligns with your health and your real life.
Progress beats perfection — every time.
Pictured: Artichoke Parmesan Dip, Garlic Parmesan Chick'n Drumsticks
Myth #5: You can’t be athletic, strong, or energized as a vegan
Truth: You can absolutely thrive — if you fuel properly.
This myth is one of the most outdated, but it still keeps people from even trying plant-based eating.
Ironically, when I was a teenager, I ate red meat almost every day and still became anemic. When I switched to a vegan lifestyle at 22, my mineral levels normalized — and I learned that my body thrives when I remove animal products and focus on balanced, nutrient-dense meals.
I’ve been vegan for 17 years, and I’ve been consistent in my fitness journey for nearly a decade. I lift weights regularly, I stay active, and I’m heading into 40 feeling stronger and healthier than ever.
The key isn’t whether your diet is vegan or not — it’s whether you’re fueling properly: enough protein, carbs, fats, minerals, and calories to support your activity level. When you eat well, your body performs well — and veganism doesn’t change that.
Pictured: Gourmet Truffle Mac n Cheese
Myth #6: If it says plant-based, it must be healthy
Truth: “Plant-based” is not a health label — it’s a marketing label.
This one drives me absolutely nuts because it gives plant-based food a bad reputation.
Some products are labeled plant-based but are still packed with fillers, additives, gums, and ultra-processed ingredients. Then people try “plant-based” foods expecting to feel better… and they don’t. And it’s not because plant-based doesn’t work — it’s because marketing can be misleading.
That’s why I always say: read the fine print and the back of the label, always!
The front of the package is designed to sell you. The ingredient list is the truth.
Many large food manufacturers prioritize the bottom line — which means shortcuts are common. Clean ingredients can take more effort, more cost, and more intention.
If I had a penny for every time we were scaling Panacheeza and someone suggested adding a filler or flow agent to speed up production, I’d have a lot of pennies. But my husband and I chose the harder route — building a clean-label plant-based product we’re proud to serve in our own kitchen.
So let this be your reminder:
✅ Plant-based doesn’t automatically mean healthy.
✅ Read the label.
✅ Ingredients matter more than the front of the package.
Pictured: Panacheeza Tasting Trio
Plant-based eating isn’t about restriction, perfection, or superiority. It’s about finding what makes you feel good, staying consistent, and giving your body what it needs.
If you’ve been curious about veganism but held back because of these myths — I hope this helped clear the noise.
And if you’ve heard a myth I didn’t cover? Drop it below — I might debunk it in the next blog.
Janessa
