Track Your Macros as a Vegan
Complete guide to hitting your macro targets on a plant-based diet
🎯Step 1: Know Your Macro Targets
Your daily targets are:
150g
Protein
250g
Carbohydrates
60g
Fat
🔁You can calculate your own macros using free tools like TDEE Calculator based on your weight, activity level, and goals.
2📲Use a Macro Tracking App
Choose an app with vegan-friendly features and an extensive food database:
Cronometer
Highly accurate for micronutrients too
MyFitnessPal
Easy to use, but verify user-submitted entries
MacroFactor
Great for adaptive dieting and coaching
Carb Manager
Excellent for keto-style tracking if needed
3🛒Focus on Macro-Dense Vegan Foods
| Macro | Top Vegan Sources |
|---|---|
| Protein | Tofu, tempeh, seitan, lentils, chickpeas, edamame, vegan protein powder, nutritional yeast |
| Carbs | Oats, sweet potatoes, brown rice, quinoa, bananas, dates, legumes |
| Fats | Avocados, olive oil, tahini, peanut butter, flax/chia/hemp seeds, nuts |
⚠️Protein is the trickiest—most plant foods are carb or fat dominant. So plan meals around intentional protein sources.
4📋Pre-Log Meals
Before you eat:
- Enter your meals into the app
- Adjust portions to fit your macro goals
- Save frequent meals as "recipes" or templates to reuse
5📦Batch Cooking with Macros in Mind
Batch prep your proteins and carbs:
- Cook a big batch of lentils, quinoa, and tofu
- Use a kitchen scale to portion
- Label containers with macro info (e.g., 100g tofu = 12g protein, 6g fat)
🧠Bonus: Tips for Hitting Your Vegan Macros
Protein Boost: Use 2 shakes/day with 1–2 scoops of plant protein powder
High-Protein Foods: Add seitan or soy curls to meals for a high-protein, low-fat boost
Healthy Fats: Mix hemp/chia/flax into smoothies or oatmeal for healthy fats + fiber
Accuracy Matters: Use a digital food scale—accuracy matters!
🧾Sample Tracking Day
Breakfast
Oats + plant protein + banana + flax
30g protein, 50g carbs, 10g fat
Lunch
Tofu stir-fry with brown rice and veggies
40g protein, 60g carbs, 15g fat
Snack
Protein shake + almond butter toast
35g protein, 40g carbs, 12g fat
Dinner
Chickpea quinoa salad with olive oil
40g protein, 60g carbs, 20g fat
Daily Totals: 145g protein, 210g carbs, 57g fat