High protein vegan macros

josephineella16

Hey
I’m a 20 yo female student nurse weighing in at 12stone and height of 5’3.

I wish to be 10 stone and tone up.

I’m also vegan (for allergy reasons). I have hypothyroidism and endometriosis.

Can anyone advise me on macros ? I don’t want to be really high protein vegan, or restrict carbs particularly but a lot of what I read is super high carb and I’m not about that (e.g. 80 10 10)

A lot of vegan protein sources are quite carby (which is fine) but can result in carb macros being used up quickly.

Calorie wise I’m planning 1200-1400 for the first few weeks (including 4 weeks of holidays). At the end of July I go out on placement (student nurse) so will increase it to ~ 1600.

Exercise wise I’ll restart at the gym when I’m back from oz (early July) and in the meantime it’ll be couch to 5k plus walking.

I am also feeding a clementine/mandarin/tangerine addiction in case that’s relevant (I could eat 12 a day 😂🙃)

Thanks
Josie

jlemoore

Research "Whole Food Plant Based No Oil." Watch "Forks over knives" and "What the Health" Then get rid of the vegan junk food.

MikePTY

A lot of vegan meat replacements like are high on the protein/fat macro, so you could incorporate those to help balance it out. FieldBurger, Beyond Meat, etc.

grimendale

I go over on my carbs pretty regularly, but with a couple of high protein options, I'm able to get a reasonable protein level daily. A lot of it is going to depend on what is available near you. My diary is open, so feel free to poke around it you want some examples of the things (vegetarian, but a lot of vegan options with some minor tweaks) I eat.

erickirb

jlemoore wrote: »

Research "Whole Food Plant Based No Oil." Watch "Forks over knives" and "What the Health" Then get rid of the vegan junk food.

Both of those documentaries are vegan propaganda and twist the truth regarding a vegan diet. avoid those and find reputable sources of information.

AnnPT77

Macro goals for vegans and vegetarians are the same as for omnivores (speaking as a 45-year vegetarian). Our nutritional needs don't change in any significant way based on choosing a way of eating; all that changes is the sources of those nutrients, and in some cases, the difficulty of getting enough of some nutrients. Some advocacy IG-ers, blogs or websites will tell you otherwise, but there's no science to support that.

What I'd suggest is that you figure out your minimum protein goal in grams based on your goal weight (or lean body mass if you know that) and based on your lifestyle (how active, age, weight training or not, calorie deficit or not, etc.). Then just set your MFP protein goal percent to something close to that level.

There's a fairly sensible discussion of protein needs in this article, from what's usually regarded as a neutral, science-based site:

https://examine.com/nutrition/how-much-protein-do-you-need/

For fats, something in the 0.35-0.45g minimum daily per pound of healthy goal weight is probably a reasonable starting point. Set your MFP fat percent to hit close to that.

Carbs then will be your balancer, to get the percents to add to 100.

Look at protein and fats as minimums (don't have to hit them to the exact gram, though). Eat plenty of veggies and fruits for micronutrients and fiber.

Try that for a while, and tweak as needed to affect your self-experiment with satiety and energy level.

Best wishes!