How to Count Macros on a Vegan, Vegetarian, or Plant-Based Diet

How to Count Macros on a Vegan, Vegetarian, or Plant-Based Diet: A Complete Guide

Getting enough nutrients from plants might seem tricky at first. It’s only natural to wonder how you’ll meet your protein needs without meat or dairy products. After all, meat comes from protein, right? But this isn’t entirely true. In fact, plant-based meals can give you the right amount of proteins, carbohydrates, and healthy fats, as long as you know what you’re doing.

You can achieve your nutritional goals on a plant-based diet by making smart food choices and understanding macro counting basics.

Understanding Macro Counting on Plant-Based Diets

Macronutrients—or "macros" for short—are the three main categories of nutrients your body needs in large quantities. These nutrients include proteins, carbohydrates, and fats. Your body needs large amounts of these nutrients for energy and proper function throughout each day.

Macros are building blocks that support energy, muscle growth, and daily activities. Plant-based food offers abundant macro options yet requires strategic planning for balanced nutrition.

Mindful macro tracking allows your body to get specific amounts of proteins, carbs, and fats from plant sources. It helps you balance nutrients without obsessing over calories alone.

Challenges and Benefits of Macro Counting on a Vegan or Vegetarian Diet

While plant-based diets can be incredibly healthy, they require thoughtful planning to avoid risking improper macro balance.

For plant-based eaters, it’s recommended to follow this macro ratio:

• Proteins: 25-30% of daily calories
• Carbohydrates: 45-55% of daily calories
• Fats: 20-30% of daily calories

Don’t let the high carbohydrate recommendation discourage you. There’s a reason for this—most plant-based proteins are rich in complex carbohydrates.

Key Macronutrients on a Vegan, Vegetarian, or Plant-Based Diet

Protein: Plant-Based Protein Sources

Many newcomers to plant-based eating worry about protein. Yet nature offers countless protein-rich options without animal products.

Legumes pack a serious protein punch. One cup of cooked lentils contains roughly 18 grams of protein, chickpeas deliver about 15 grams per cup, and black beans offer 15 grams in each cooked cup.

Pairing rice with beans creates complete protein profiles. Tofu, tempeh, and seitan offer concentrated protein for muscle building. Nutritional yeast adds cheesy flavor plus bonus B vitamins.

As you can see, plant protein comes in many tasty forms beyond meat alternatives.

Carbohydrates: High-Fiber, Nutrient-Dense Options

Complex carbohydrates give you enough fuel to last the entire day without the mid-day energy crash commonly associated with simple carbohydrates. The best examples of the right types of carbs you should eat are whole grains, oats, and sweet potatoes.

Aside from these fiber-rich options, you can also get carbohydrates and satisfy your sweet tooth at the same time by eating berries and apples.

You can eat green, crunchy, and leafy vegetables if you prefer minimal carbohydrate intake without compromising nutrients.

Healthy Fats: Essential Fats from Plants

Finding healthy fats proves easy on a plant-based diet. Nuts, seeds, avocados, and olive oil provide heart-healthy fats your body needs.

Healthy fat consumption affects hormone production and cellular health. Including healthy fats enhances vitamin absorption. Balancing omega fatty acids supports inflammation management. Strategic fat timing improves sustained energy levels.

Best Plant-Based Foods for Macro Counting

High-Protein Foods for Vegans and Vegetarians

Tofu, Tempeh, and Edamame

Soy-based foods are the protein powerhouses of plant-based diets.  Firm tofu contains 10 grams of protein per half-cup serving. Tempeh offers both probiotics and complete protein. For a simple and delicious protein-rich snack, edamame is for you.

But be careful. Preparation methods affect protein absorption from soy foods. You’ll want to press tofu to remove excess moisture and improve texture. Meanwhile, marinating tempeh adds more flavor while making it less bitter. Finally, steam-in-bag edamame is a convenient protein source on your busiest days.

You can also bake tofu to make crispy nuggets or grill tempeh steaks to add a smoky flavor.

Lentils, Chickpeas, and Beans

There’s a reason why legumes are the foundation of many plant-based meal plans. Red lentils cook fast, making them perfect for protein-packed soups. Meanwhile, chickpeas blend smoothly into creamy hummus. You can use black beans as a legitimate meat substitute and create burger patties.

Economically, budget-friendly beans can stretch grocery dollars while meeting macro goals. Dried beans, in particular, cost less money to cook than buying them canned. You can simplify your daily meals by preparing them in advance and freezing portions, so you have ready-to-use proteins whenever you want.

Best of all, creative legume preparations prevent food boredom and let you avoid fitness plateaus.

There’s a multitude of food options available to you. You can prepare spicy bean chilis to warm you during winter evenings or bean salads to cool you down during the summer. At the same time, roasted chickpeas make for crunchy snack alternatives.

Nuts, Seeds, and Nut Butters

Nuts and seeds are nutrient-dense and snack-friendly foods that can drastically and quickly boost your protein intake. Almonds are a natural supply of all three important macros, while pumpkin seeds have zinc for immune support. You can also make and use natural nut butter as a satisfying spread.

However, exercise caution. Portion control matters when tracking nutty nutrients. You should measure your servings when eating these calorie-dense foods. Otherwise, it will be easy to eat too much and too often, undoing much of your work to stay active, fit, and healthy.

Carbohydrate Sources for Energy and Fiber

Whole Grains like Quinoa, Brown Rice, and Oats

These ancient grains are modern nutrition marvels. But they can be an acquired taste. The secret to improving them is proper preparation. You can soak and rinse grains to reduce anti-nutrient compounds and their bitter taste. For best results, cook them properly.

Because there are so many grain variations, you’ll have endless options for preparing them. You can eat them for breakfast, lunch, dinner, and even as snacks, completing your daily meals.

Starchy Vegetables and Fruits

As we have already mentioned, nature's carbohydrates come packaged with bonus nutrients. Sweet potatoes deliver beta-carotene and complex carbs. Winter squash contains carbs, fiber, and an assortment of vitamins. Bananas are great for potassium and a quick energy boost, especially after working out.

You can fill your diet with the entire rainbow of colors of vegetables and fruits to maximize both nutrition and flavor.

Also, if you’re trying to make the most of your budget, seasonal produce is more affordable and offers the added bonus of variety.

Healthy Fats for Balance

Avocado and Plant Oils

Avocados, olive oil, coconut oil, flaxseed oil, and hempseed oil are excellent sources of heart-healthy fats. But when selecting plant oils, you have to be careful. Quality is everything.

Cold-pressed plant oils are the best option. But you have to store them properly to prevent rancidity. You’ll also want to rotate your plant oils as they’re best suited for different purposes, like cooking, dressings, and raw application.

Chia Seeds, Flaxseeds, and Walnuts

Don’t underestimate these small seeds. They’re the nutritional equivalent of a wallop, and they’re satisfying to eat, too, both in terms of the benefits they bring and their textures. You can even mix these three into a smoothie with yogurt and call it a day.

The versatility of these plant-based fat sources—aside from smoothies and yogurt toppings, you can mix them with overnight oats, certain meals, baked goods, and even as is—makes stocking a no-brainer.

Tips for Tracking Macros on a Plant-Based Diet

Using Apps and Tools for Macro Counting

Some people still journal about their diet on pen and paper. But if you like something you can access on the go, check out the best fitness apps on the market. Some apps have extensive food databases, while others offer access to a massive community with support and recipes. Most come with calculators that help determine optimal macro ratios, which is what’s most important.

Successfully tracking your diet starts with consistency. Staying on target is easier with help from a fitness app that logs your meals and holds you accountable.

Tips for Estimating Portions When Dining Out

What if we told you you can eat and not feel guilty about excessive calorie intake?

Ideally, you’ll want to research a restaurant's menu beforehand to plan your meals or choose a restaurant with plant-based options. But this isn’t always possible. An alternative is to learn how to eyeball portion sizes. You can use your palm, fist, and thumb to measure protein, carbohydrate, and thumb intakes, respectively.

However, the added benefit of a vegan diet is that most foods are nutrient-dense with minimal calories.

The risk of overeating and taking in too many unnecessary or unhealthy calories is much lower.

Sample Macro-Balanced Meal Ideas for Vegan and Vegetarian Diets

Breakfast Options

1. Power-Packed Overnight Oats

• One cup rolled oats (27g carbs, 5g protein)
• Two tablespoons chia seeds (4g protein, 9g fat)
• One scoop of plant protein powder (20g protein)
• One medium banana (27g carbs)
• A quarter cup mixed berries (7g carbs)
• Two tablespoons almond butter (6g protein, 18g fat)

Total macros: 61g carbs, 35g protein, 27g fat

1. Savory Tofu Scramble Bowl

• One cup of crumbled firm tofu (20g protein)
• A half cup of sweet potato cubes (13g carbs)
• One cup sautéed spinach (1g protein, 3g carbs)
• A quarter cup avocado (7g fat)
• Two slices whole grain toast (28g carbs, 6g protein)

Total macros: 44g carbs, 27g protein, 7g fat

1. Protein Smoothie Bowl

• Two scoops of plant protein (40g protein)
• One frozen banana (27g carbs)
• One cup frozen cauliflower (5g carbs)
• One tablespoon hemp seeds (3g protein, 4g fat)
• A quarter cup granola topping (15g carbs, 3g protein)

Total macros: 47g carbs, 46g protein, 4g fat

Lunch and Dinner Ideas

1. Mediterranean Quinoa Bowl

• One cup of cooked quinoa (39g carbs, 8g protein)
• One cup of chickpeas (35g carbs, 12g protein)
• Two cups mixed vegetables (12g carbs)
• Two tablespoons tahini dressing (16g fat)
• A quarter cup hummus (4g protein, 8g fat)

Total macros: 86g carbs, 24g protein, 24g fat

1. Asian-Inspired Tempeh Stir-Fry

• One cup tempeh cubes (31g protein, 12g fat)
• Two cups mixed vegetables (14g carbs)
• One cup brown rice (45g carbs)
• One tablespoon of sesame oil (14g fat)
• Two tablespoons peanut sauce (8g fat)

Total macros: 59g carbs, 31g protein, 34g fat3

1. High-Protein Pasta Night

• One and a half cups of chickpea pasta (55g carbs, 25g protein)
• One cup of marinara sauce (12g carbs)
• A quarter cup of nutritional yeast (8g protein)
• Two cups sautéed vegetables (14g carbs)
• One tablespoon olive oil (14g fat)

Total macros: 81g carbs, 33g protein, 14g fat

1. Grilled Tofu Veggie Stack

• 8 oz grilled tofu (40g protein)
• 1 cup quinoa (39g carbs, 8g protein)
• 2 cups grilled vegetables (16g carbs)
• One tablespoon maple mustard sauce (7g carbs)
• A quarter cup of avocado (7g fat)

Total macros: 62g carbs, 48g protein, 7g fat

Snacks and Smoothies

1. Protein-Rich Energy Bites (per 2 balls)

• A quarter cup of cup dates (27g carbs)
• Two tablespoons of protein powder (10g protein)
• Two tablespoons almond butter (6g protein, 18g fat)

Total macros: 27g carbs, 16g protein, 18g fat

1. Veggie Power Plate

• Two cups of raw vegetables (12g carbs)
• A half cup of hummus (8g protein, 14g fat)
• 1 oz whole grain crackers (15g carbs)

Total macros: 27g carbs, 8g protein, 14g fat

1. Quick Protein Smoothie

• One scoop of plant protein (20g protein)
• One cup of plant milk (2g protein)
• One banana (27g carbs)
• One tablespoon almond butter ****(3g protein, 9g fat)

Total macros: 27g carbs, 25g protein, 9g fat

Recap: Successfully Counting Macros on a Vegan, Vegetarian, or Plant-Based Diet

Counting macros on a plant-based diet takes some practice but delivers excellent results.

Remember that everyone’s bodies and needs are different. These guidelines are a mere starting point. Your individual needs will vary based on factors like activity level, age, and specific health goals. Also, it’s still up to you to make the necessary adjustments to achieve your goals.

If you stay consistent with your tracking efforts, you’ll eventually build enough momentum to meet your macro goals while enjoying the other benefits of a plant-based diet.

FAQs

What should I do if I struggle to meet my protein goals?

Many studies show that building muscle is possible on a plant-based diet. Some would even say that it’s better in certain situations. But getting enough protein on a vegan diet is a common struggle. If this is a problem, focus on adding protein-rich snacks between meals, including smoothies mixed with plant-based protein powders.

Roasted chickpeas and edamame are good examples of easy-to-prepare plant-based protein-rich snacks.

How can I avoid feeling bloated when eating more plants?

Bloating on a vegan diet is normal. Your stomach might not acclimate to the high-fiber content of beans, legumes, and cruciferous vegetables just as fast, causing gas and bloating.  You can’t completely avoid it, but you can minimize bloating and gas by gradually introducing more fiber into your diet.

Your gut bacteria needs time to adjust to the increased fiber intake. You can also take digestive enzymes to help further along the process.

Should I worry about vitamin B12 when counting macros?

Vitamin B12 is a micronutrient rather than a macro, but it’s still important, and plant-based eaters are notoriously deficient in it. Luckily, B12 is readily available in many fortified foods like plant-based milk products and cereals. You can also take a B12 supplement to avoid complications caused by a B12 deficiency.

What if I’m not losing weight despite tracking macros?

Check your portion sizes carefully. Sometimes, healthy foods pack a surprising amount of calories. Consider tracking your food intake for a week without changing your habits to get a baseline and identify areas for adjustment. Remember that sustainable weight loss requires a modest calorie deficit.

How strictly should I follow macro targets?

Aim for 80-90% target achievement, but allow flexibility for special occasions. The occasional “cheat day” won’t hurt your body as much as completely depriving yourself of eating your favorite foods or joining family and friends in a social gathering. Also, focus on weekly totals instead of daily and adjust your targets based on results.

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