How to Follow a Balanced Macro Vegan Diet
A vegan diet is an eating plan where you avoid all animal-based foods, including meat and dairy. Instead, you’ll consume meals and snacks built around plant-based foods such as grains, soy products, vegetables, fruits, legumes, or nuts. Vegan diets are associated with a range of health benefits, such as improved heart health and a reduced risk of conditions, including high blood pressure and certain cancers. However, some nutrition experts have raised concerns about whether or not you will get a balanced intake of macros when you go vegan.
So, how do you enjoy the health advantages of a vegan diet while also ensuring that you get all of the nutrients that your body needs? Here are some tips and strategies for eating a balanced macro vegan diet to promote good health and improved fitness.
Typical Vegan Macros
Several studies have investigated the nutrition patterns of vegan eaters and compared those patterns to the eating habits of omnivores (people who eat a diet where no foods are off limits). Their results have provided insight into the nutritional strengths and deficiencies you may encounter if you avoid all animal products.
It is important to note, however, that diet quality matters most. A balanced macro vegan diet is likely far healthier than an omnivore diet limited to heavily processed foods and vice versa. So, your vegan diet will be healthy if you choose high-quality foods, but if you still opt for empty-calorie foods, like sugary sodas and refined grains, then you may not reap the health benefits you expect by shifting to plant-based eating.
However, across all vegan diets, some patterns emerge when eating patterns are studied. Here is how your protein, carbohydrate, and fat intake may be affected by switching to a vegan diet.
Protein on a Vegan Diet
Since animal-based products are the most common protein sources, this macro may fall short when eating a plant-based meal plan.
Vegan diets tend to be lower in protein, although usually still within the recommended guidelines for protein intake. Several studies suggest that the typical protein intake ranges from 12% to 14% of daily calories, which is adequate for general health according to Dietary Guidelines for Americans (DGA).
If you are a vegan athlete, however, you may want to consume more protein than 14%. The International Society of Sports Nutrition (ISSN), suggests that physically active people should consume 1.4 – 2.0 protein grams per kilogram of body weight per day (g/kg/day) to help improve the effectiveness of workouts. For a 150-pound person who consumes 2000 calories per day, that would be roughly 95 to 136 grams of protein per day or 19% to 27% of daily calories.
Vegan diets may also provide fewer branched-chain amino acids (BCAAs), such as leucine. Amino acids are the building blocks of protein.
BCAAs have a chemical structure that is particularly helpful for building and maintaining muscle. Common sources of leucine include meat and dairy products, which wouldn’t be consumed on a vegan diet. However, foods like brown rice, tofu, black beans, and peanut butter also contain leucine and comply with a vegan diet.
Carbs on a Vegan Diet
As you might expect, carbohydrate intake is usually relatively high on a vegan diet. In particular, fiber intake tends to be higher when a plant-based diet is consumed. Fiber is a non-digestible carbohydrate found in foods like legumes, whole grains, fruits, vegetables, and seeds. Higher fiber intake is associated with health benefits, including a reduced risk of heart disease, diabetes, obesity, colorectal cancer, and other gastrointestinal disorders.
Organizations like the American Heart Association suggest consuming 28 grams of fiber daily, but studies show that very few people reach that target. When you choose a vegan diet, however, you will likely consume more fiber because the nutrient is found in plant-based foods.
When vegan diets were compared to other eating styles in clinical trials, researchers saw that the vegan diet provided an average of 41 grams of fiber per day, a number that is far higher than the average intake on other diets such as a vegetarian diet or an omnivore diet.
Remember, however, that diet quality and food choices matter. If your vegan diet is based around refined grains like white bread, white pasta, and store-bought baked goods, then your fiber intake may still fall short. Refined grains are processed to provide a softer texture, but the fiber is removed during the manufacturing process. Instead, choose whole grains and fill up on plenty of whole fruits and veggies with the fiber still intact.
Fats on a Vegan Diet
Health experts advise choosing foods that provide less saturated fat and more mono- or polyunsaturated fats to boost heart health. A higher intake of saturated fat is associated with an increased risk of heart disease and stroke. According to the DGA, we should limit our saturated fat intake to less than 10% of daily calories. If you consume 2000 calories per day, that would mean consuming less than 200 calories or 22 grams of saturated fat daily.
However, since saturated fats are primarily found in animal-based foods like meat and dairy, you’re likely to consume less unhealthy fat when you go vegan.
Studies suggest that the typical vegan diet only provides about 6% to 7% of daily calories from saturated fat, while an omnivore diet is likely to provide more than 10% of calories from saturated fat.
But again, your food choices matter. Some vegan foods, like certain nuts or coconut oil, provide saturated fat, albeit in relatively small amounts. But most fatty plant-based foods, like avocado, olives, or olive oil, provide healthy unsaturated fats.
Tips for Balancing Macros on a Vegan Diet
To make the most of your vegan macros, you’ll want to optimize your food choices. Make sure that your meals are built around nutrient-dense, plant-based foods. You’ll also want to ensure that you get the balance of macronutrients that you need to reach your health and fitness goals.
There is no one-size-fits-all macro ratio for a vegan diet. The right ratio for you depends on your personalized needs. For example, a bodybuilder will need more protein than a runner who wants to optimize carbohydrate intake. So, the first stop on your vegan journey should be calculating your optimal macro balance. You can use a macro calculator to get your numbers instantly.
👉 Vegan Macros Calculator: Get Personalized Numbers Instantly 👈
Once you have your vegan macro ratios calculated, then you can build meals to reach your daily targets. These tips and food lists will help you maximize your meal plan.
Choose a Variety of Protein Sources
Choosing a variety of different protein sources can help you not only increase your protein intake but also your intake of important micronutrients, like vitamin B12. Vitamin B12 is important for healthy blood and nerve cells, but it is most often found in animal products, so vegans may become deficient. However, certain protein-rich vegan foods like fortified whole grain cereals, fortified milk alternatives, and nutritional yeast usually contain the vitamin.
You’ll also boost your amino acid intake with these plant-based protein choices:
Chickpeas: 39g per cup
Tempeh: 31g per cup
Tofu: 20g per cup
Lentils: 18g per cup
Edamame: 17g per cup (cooked)
Black beans: 15g per cup
Quinoa: 8g per cup (cooked)
Soy milk: 8g per cup
Peas: 8 grams per cup
Brown rice: 5g per cup (cooked)
One quick note about vegan protein: you may see some older sources mention the importance of “complete proteins.” Complete proteins are those that provide all nine essential amino acids. Most plant-based proteins are not complete, so many vegans used to combine foods in the same meal to get all of their essential amino acids. However, recent research has suggested that combining proteins is unnecessary for your body to get all the amino acids it needs. However, choosing a range of different protein sources will help.
Lastly, you may consider a protein supplement to boost your macros on a vegan diet. But, you should read labels carefully as many popular products contain whey or casein protein, which are both derived from animal sources (milk). Instead, choose pea protein, soy protein, or other plant-based products. Many brands, such as Garden of Life, Optimum Nutrition, and Premier Protein, make plant-based choices for their customers.
Optimize Fiber Intake with Quality Carbs
Fiber not only provides health benefits, but it also helps you to feel full longer after eating. For this reason, many people who are trying to lose weight choose fiber-rich foods so they get hungry less often and eat less. Whether you are trying to lose weight or not, fiber is your friend. But again, variety is key. Try “eating the rainbow” when choosing fruits and vegetables. Include as many colors on your plate as possible. And don’t forget to experiment with grains. Many ancient grains like barley, teff, amaranth, and millet are delicious and packed with nutrition.
Other healthy vegan carbs include:
Bananas
Beans
Berries
Brocolli
Brown rice
Cauliflower
Citrus fruit
Green beans
Kale
Melon
Popcorn
Root vegetables
Spinach
Squash
Whole grain bread
Whole grain pasta
Wild rice
Zucchini
Many of the foods on this list provide other macronutrients besides carbs. For example, wild rice provides some protein and fat, and many of the foods on the fat and protein lists also provide carbs. This is one more reason why eating a variety of different foods is best when starting a vegan diet.
Fill Up on Healthy Fats
Most of us don’t have to make any special effort to add fat to our diet. As I explain in Macro Diet for Dummies, we usually get enough fat from cooking oils, dressings, or fatty foods. But when choosing oils for cooking, dressing a salad, or simply snacking, you’ll want to opt for those that provide mono- and polyunsaturated fatty acids.
Vegan foods with healthy fats include:
Avocado
Avocado oil
Nut butters
Nuts like almonds, walnuts, or cashews
Olives
Olive oil
Seeds such as chia seeds, pumpkin seeds, sesame seeds or flaxseed
Tahini
Keep in mind that you’ll want to watch your fat intake if weight loss is your goal on a vegan diet. Fat provides more than double the calories provided by carbs or protein. So, a diet higher in fat can easily become a diet higher in calories. Some fat is necessary for good health, but if you need to cut calories, reducing your fat intake is an easy way to accomplish your goal.
Balanced Macro Vegan Meal Plan
If you’re unsure about trying a vegan diet, scan this sample meal plan and see if it looks appetizing. But keep in mind this is just a sample. It may not provide the exact calorie or macro targets you need. However, it provides a healthy balance of protein, carbohydrates, and fat. If you need more calories, add a few snacks and increase portion sizes.
Day 1
Breakfast: Oatmeal with Berries and Almond Butter
1/2 cup rolled oats (dry)
1/2 cup almond milk
1 tbsp almond butter
1/4 cup blueberries
1 tbsp chia seeds
Macronutrients: 360 calories, carbs 45g, protein 11g, fat: 17g
Lunch: Quinoa Salad with Chickpeas and Veggies
1/2 cup cooked quinoa
1/4 cup chickpeas
1/8 cup chopped cucumber,
1/8 cup cherry tomatoes
1/8 cup bell peppers
1 tbsp olive oil and lemon juice for dressing
Macronutrients: 430 calories, carbs: 53g, protein 15g, fat 18g
Dinner: Lentil and Spinach Stir-Fry with Brown Rice
1 cup cooked brown rice
1/2 cup cooked lentils
1 cup spinach sautéed in 1 tsp olive oil
Spices (garlic, cumin)
Macronutrients: 500 calories, carbs 67g, protein 14g, fat 8g
Day 2
Breakfast: Smoothie Bowl
1/2 banana
1/2 cup frozen mixed berries
1/2 cup unsweetened almond milk
1 tbsp peanut butter
1 tbsp hemp seeds
1/4 cup granola
Macronutrients: 400 calories carbs 43g, protein 13g, fat 22g
Lunch: Tofu Stir-fry with Vegetables
1/2 block firm tofu (grilled or sautéed)
2 cups mixed vegetables (broccoli, carrots, and bell peppers)
1 tbsp soy sauce
1 tbsp sesame oil
Macronutrients: 408 calories, carbs 23g, protein: 29g, fat 27g
Dinner: Sweet Potato and Black Bean Tacos
2 small corn tortillas
1/2 cup roasted sweet potatoes
1/2 cup black beans
Top with 2 tablespoons salsa, 1/4 sliced avocado, shredded lettuce
Macronutrients: 600 calories, carbs: 98g, protein 26g, fat 14g
Day 3
Breakfast: Avocado Toast with a Side of Fruit
2 slices whole grain bread
1/2 avocado
1 tbsp hemp seeds
Side: 1/2 orange or grapefruit
Macronutrients: 429 calories, carbs 50g, protein 14g, fat 22g
Lunch: Hummus Wrap with Veggies and Spinach
1 large whole-wheat tortilla
2 tbsp hummus
1/4 cup shredded carrots, cucumber, and red cabbage
1 cup fresh spinach
2 tbsp tahini dressing
Macronutrients: 268 calories, carbs: 32g, protein 10g, fat 11g
Dinner: Vegan Chili
1/2 cup black beans
1/2 cup kidney beans
1/2 cup diced tomatoes
1/2 cup corn
1/4 avocado for garnish
Macronutrients: 465 calories, carbs: 80g, protein 25g, fat 7g
Keep in mind that adopting a vegan diet all at once isn’t the right move for everyone. If you currently eat meat at most meals, try swapping out one meal for a plant-based meal each week and see how you like it. Reduce your animal-based meal intake as you become more comfortable choosing and cooking plant-based meals. And remember that you don’t have to track your macros every day. When you are first starting out, go easy on yourself and take small steps toward your long-term nutrition and health goals.
