Vegan Macro Diet: Eating For Energy And Health

A vegan macro diet is a way of eating that focuses on tracking macronutrients to meet fitness, physique, and health goals. Macronutrients, or macros, are essential nutrients that the body requires in large amounts to function properly. The three macros are carbohydrates, fats, and protein, each playing a unique and vital role in the body. While counting macros is a more detailed and effective way of counting calories, it is not necessary for everyone to track their food intake to eat healthily and feel good. However, for those with athletic performance or competition goals, tracking macros can be a useful tool to understand portion sizes and build more balanced meals. This approach ensures that individuals get all the nutrients their bodies need to thrive while adhering to their specific dietary preferences.

Counting macros: how to track your macronutrients

Macros is an abbreviated term for macronutrients. These are essential nutrients that we need in large amounts to function, as opposed to micronutrients, which we only require in small amounts. The three macronutrients we require are carbohydrates, fats, and protein, and we get these through the foods we eat.

How to count macros

Counting macros involves tracking the number of carbs, fat, and protein you eat. To determine your macros, your TDEE (total daily energy expenditure) is calculated, which is how many calories you need, and then that is broken down into grams of fat, carbs, and protein.

How to count macros on a vegan diet

Counting macros on a vegan or plant-based diet ensures you get all the nutrients your body needs to thrive. It can be a little more complicated because plants tend to be a source of multiple macronutrients all at once, which can blur the line between a protein, carb, or fat choice.

However, with a little portion adjusting and practice, it’s entirely possible to hit your macro diet goals and get the results you’re looking for on a vegan meal plan.

• Calculate your TDEE and use an online macro calculator to work out your macro needs.
• Understand which foods fall under each macro category.
• Use a macro-friendly app like Trifecta, which does a lot of the hard math for you.
• Focus on getting in a good protein source with every meal.
• Opt for tofu and soy-based alternatives, as they contain relatively low carbs and fat and are a good source of quality protein.
• Choose vegan meats with roughly 40% of their calories coming from protein.
• Stay away from extreme macro ratios like the 80/10/10 diet, which includes 80% carbs and only 10% fat and 10% protein. There is no clinical evidence that these extreme diets work, and they can be harmful.
• If you are trying to lose weight, eat more non-starchy vegetables, soups, and salads, and less refined, sugary foods.
• If you are trying to build muscle, consider increasing your protein intake, either through whole foods or supplements.

Macronutrients: the three macros and their roles

Macronutrients, or macros, are the three essential nutrients that the body requires in large amounts to function effectively. The three macros are:

• Carbohydrates
• Fats
• Protein

Each of these macros has a distinct and critical function within the body and plays a unique role in maintaining healthy bodily functions.

Carbohydrates

Carbohydrates are the body's primary source of fuel. They are broken down and stored as glycogen in the muscles, providing energy for daily activities. Carbohydrates are also essential for digestive health and heart health. They are found in fruits, whole grains, and vegetables, as well as smaller amounts in all plant foods.

Starchy carbohydrates, such as grains and potatoes, are higher in carbs than non-starchy options like green vegetables. Refined carbohydrates, like packaged desserts and processed snacks, should be avoided in favour of whole grains, fruits, and vegetables as the basis of carbohydrate intake.

Fats

Fats are essential for healthy brain function, vitamin transport, and cardiovascular, hormonal, and joint health. They are also crucial for satiety, helping you feel full and satisfied after meals. There are two types of fats: unsaturated and saturated. Unsaturated fats, including omega-3, 6, and 9, are found in nuts, seeds, avocados, olives, and some oils, while saturated fats are found in cacao and coconut butter. A balanced diet should focus primarily on unsaturated fats.

Protein

Protein is critical for muscle growth, maintenance, and recovery from workouts, day-to-day muscle stress, and injuries. It is an integral part of a healthy diet, comprising about 15-20% of total body weight and forming the main component of muscles, skin, hair, eyes, and internal organs.

Complete proteins contain all nine essential amino acids, which the body cannot produce and must be obtained from food. Animal proteins, including poultry, fish, dairy, and eggs, are complete proteins. Most plant-based proteins are considered incomplete, except for soy, as they lack one or more essential amino acids. However, by combining two or more incomplete protein sources, such as whole wheat pasta with peas and peanut sauce or black beans with brown rice, vegans can ensure they consume a complete protein.

Counting Macros on a Vegan Diet

Counting macros on a vegan diet can be more challenging due to the overlap of macronutrients in plant-based foods. For example, beans are a good source of protein but also contain carbohydrates. Nonetheless, with careful planning and portion adjustment, it is possible to meet macro goals while following a vegan diet.

It is recommended to focus on getting a good protein source with every meal, as the other macros tend to fall into place. Tofu and soy-based alternatives are excellent choices, as they are relatively low in carbs and fat while providing quality protein. Additionally, combining plant-based proteins with whole grains, nuts, and seeds can ensure a complete amino acid profile.

In conclusion, understanding the roles of each macronutrient and their sources in a vegan diet is crucial for optimising health and meeting fitness goals. By carefully selecting and combining plant-based foods, vegans can ensure they are getting the right balance of macros to support their overall well-being.

Calories: how they relate to macros

Calories are a measure of energy, specifically, heat. In nutrition, calories refer to the energy your body gains (your total caloric intake) through eating, digesting, and using the energy from your food. Each macronutrient has a corresponding calorie amount.

A macro-based approach to eating can be used with any dietary preference. A vegan macro diet is about eating the foods you prefer that are plant-based or vegetarian.

A calorie is not a physical entity, but a measure of energy. The word 'calorie' comes from the Latin word "calor", which means "heat". When we talk about calories in relation to food, what we're referring to is kilocalories (1000 calories). So, if you're logging your food and your calorie total comes out to 2500, that's actually 2500 kilocalories, or 2,500,000 "true" calories.

To determine your caloric needs, you must calculate your maintenance calories, or the amount of calories your body requires to maintain its weight. This will depend on your goals. If you want to stay at the same weight, you'll need to consume your maintenance calories. If you want to gain weight, you'll need to eat more than your maintenance calories, and if you want to lose weight, you'll need to eat less.

Once you know your maintenance calories, you can adjust this number according to your goals. If your goal is fat loss, you'll need to eat less than your maintenance calories. Most people take their estimated maintenance calories and subtract 300-500 from that. A very simplified way to lose weight is to be in a deficit of about 3500 calories per week, which will result in losing about one pound of fat. Alternatively, you can use a percentage instead of a number range. For example, a large calorie deficit would be around 25% of your maintenance calories, a medium deficit would be 15-20%, and a small deficit would be 10-15%.

If your goal is muscle gain, you'll need to be in a calorie surplus. You can do this by increasing your maintenance calories by a certain percentage, or by eating a larger calorie surplus only on training days. For example, if your maintenance calorie number is 2000, you could increase this by 10% to 2200 calories per day. Alternatively, you could consume 2000 calories on rest days, and 2500-2600 on training days.

Macros are an abbreviation for macronutrients. Macronutrients are essential nutrients that we need in large amounts to function, as opposed to micronutrients, which we only need in small amounts. The three macronutrients are carbohydrates, fats, and protein, and we get these through the foods we eat.

Flexible dieting, or tracking macros, is a more specific way of counting calories. It involves tracking the number of carbs, fat, and protein you eat. To determine your macros, your TDEE (total daily energy expenditure) is calculated, and then that is broken down into grams of fat, carbs, and protein.

One gram of protein or carbohydrate contains four calories, and one gram of fat contains nine calories. Eating specific macros for your goals and genetics may help you reach your goals faster, maintain lean muscle mass, and feel better overall than if you just counted calories.

Tracking macros is often used in bodybuilding and other sports to achieve a low body fat percentage, build muscle, or stay within a certain weight class. It can also be used to improve nutritional intake so you can train hard, recover well, and perform at your best.

When it comes to calories and macros, it's important to remember that energy balance (calories in vs. calories out) will be the biggest determinant of results. This means that being over or under on one of your macros is not a big deal, as long as you're staying within your calorie goals.

If you're following a vegan diet, there are some special considerations to make when it comes to macros. Vegan diets exclude common sources of protein like meat and dairy, and rely solely on plants for complete nutrition. Plants tend to be a source of multiple macronutrients at once, which can blur the line between a protein, carb, or fat choice.

Protein intake is crucial to keep track of when you're eating a vegan diet, as the most abundant and readily available form of protein comes from animal sources. It's commonly stated that vegans don't get enough protein in their diet. However, your protein needs are guided by your activity level, health, fitness goals, and total calorie intake, rather than whether you're eating meat or not. On average, you should strive to get at least 25 to 30 grams of protein per meal, or 1 gram of protein per pound of lean body mass.

Vegan diets tend to be carb-heavy, as carbohydrates come from anything that grows out of the ground. If you're looking to burn fat or decrease your carb intake, you'll need to adjust your starch portions and opt for non-starchy veggies or low-carb fruits.

When it comes to macros and calories, it's important to remember that everyone's needs are different. The right ratio is the one you can stick to 80% of the time. So, think about what foods you love and crave and what makes you feel light and happy, and find a way to stick to it!

Protein: how to get enough as a vegan

Protein is one of the three macronutrients (macros) that make up the food we eat. The other two are carbohydrates and fats. Macros are required in large amounts in the human diet to provide our bodies with energy.

Protein is an integral part of a healthy diet, crucial for muscle growth, maintenance, and recovery from workouts, day-to-day muscle stress, and injury. It also makes up about 15-20% of your total body weight and is the main component of our muscles, skin, hair, eyes, and internal organs.

When following a vegan diet, it is important to ensure you are getting enough protein, as the most abundant and readily available sources are typically animal-based. Here are some tips and food choices to help you meet your protein requirements:

Understand Your Protein Requirements

First, it is important to calculate your daily calorie needs, which depend on various factors, including your age, gender, height, weight, and activity level. Once you know your total calorie intake, you can determine how much of it should come from protein.

On average, aim for at least 25 to 30 grams of protein per meal, or 1 gram of protein per pound of lean body mass. This amount may vary depending on your activity level, health, and fitness goals.

Choose High-Protein Vegan Foods

When selecting vegan protein sources, opt for those with a high protein density and a lower amount of carbs and fat. Here are some food groups to consider:

• Tofu and Soy-Based Alternatives: Tofu is an excellent choice for vegans as it contains relatively low carbs and fat while being a good source of quality protein.
• Vegan Meat Alternatives: When choosing vegan "meats," look for options where approximately 40% of the calories come from protein (about 10 grams of protein per 100 calories).
• Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein and can be combined with whole grains to create complete proteins.
• Whole Grains: Brown rice, quinoa, and whole wheat bread are healthy options that can be paired with legumes to form complete proteins.
• Nuts and Seeds: While nuts and seeds do contain protein, they also tend to be high in fat. Choose lower-fat options like pumpkin seeds or combine them with other protein sources to create a complete protein profile.
• Vegan Protein Powders: If you struggle to get enough protein from whole foods, consider adding a scoop of vegan protein powder to your meals or smoothies. Look for options with simple ingredients and a high protein content, such as soy protein isolate or blends of rice and pea protein.

Create Complete Proteins

Most plant-based protein sources are considered incomplete proteins as they do not contain all nine essential amino acids. However, you can create complete proteins by combining two or more incomplete protein sources:

• Whole wheat pasta with peas and peanut sauce
• Lentil or bean soup with whole wheat crackers
• Black beans with brown rice or quinoa
• Peanut butter sandwich on whole wheat bread
• Spinach and arugula salad topped with seeds
• Oatmeal with pumpkin seeds
• Lentil soup with whole wheat pitas

Sample Vegan High-Protein Meal Plan

• Breakfast: Tofu scramble with spinach and whole wheat toast, or oatmeal with nut butter and berries
• Lunch: Bean and rice burrito bowl with salsa and avocado, or a tempeh sandwich with veggies
• Dinner: Stir-fry with tofu, quinoa, and veggies, or a lentil curry with brown rice
• Snacks: Hummus with carrot sticks, nut butter with apple slices, or a smoothie with vegan protein powder

Remember, it is entirely possible to get enough protein on a vegan diet. By choosing the right foods and creating complete proteins, you can meet your body's protein requirements and support your health and fitness goals.

Complete proteins: how to combine plant-based proteins

Complete proteins contain all the essential amino acids that the body needs to function and thrive. Animal products such as beef, chicken, fish, and dairy are considered complete proteins.

Plant-Based Proteins

Most plant-based proteins are incomplete, meaning they are low in or missing one or more of these essential amino acids. However, this does not mean that plant-based proteins are low in protein.

Complementary Proteins

By combining different plant-based proteins, you can ensure that you get an ample supply of all the essential amino acids. These complementary proteins include:

• Grains and legumes (e.g. beans, rice, whole wheat bread, and peanut butter)
• Nuts and seeds (e.g. hummus, roasted nuts, and seeds)
• Soy (e.g. tofu, tempeh, edamame, or soy milk)

Sample Meals with Complete Proteins

• Rice and beans
• Tofu and vegetables
• Chickpeas and wheat (e.g. falafels with pita bread, chickpea couscous)
• Peanut butter on whole wheat toast
• Pinto beans and corn tortillas
• Whole wheat pasta and peas
• Lentils and brown basmati rice
• Oatmeal and pumpkin seeds

Frequently asked questions