Vegan/Veggie Nutrition %'s?

SageGoddess320

Hey fellow Veg Heads! I was just wondering if any of you would share your Carb, Protein & Fat nutrition ratios with me.

Grimmerick

40%protein, 30%carbs and 30%fat

taem

carbs: 76-85%
protein: 10-15%
fat: 10-15%

nicolekz

protein/carb/fat = 50/30/20

erickirb

My wife is a vegetarian, and she does most of the cooking so I am a vegetarian 80% of the time. I Eat 50% carbs, 25% protein, 25% fat.

MrsCon40

40% carb / 30% protein / 30% fat

Vegan here

erickirb

40% carb / 30% protein / 30% fat

Vegan here

I was curious how a vegan would get to that ratio so I just took a look at the last few days of your diary and noticed you are only getting 15-20% protein not the 40/30/30 you are set at.

lausa22

Carbs= 50%
Protein= 30%
Fat= 20%

erickirb

carbs: 76-85%
protein: 10-15%
fat: 10-15%

FYI: As a man your goal should not be less than 1500 Net, I noticed you are at 1200, and on top of that with such low protein intake you are risking losing a large % of lean muscle along with your fat loss. I would suggest eating more protein and to increase your caloric intake by 300 cals/day.

taem

carbs: 76-85%
protein: 10-15%
fat: 10-15%

FYI: As a man your goal should not be less than 1500 Net, I noticed you are at 1200, and on top of that with such low protein intake you are risking losing a large % of lean muscle along with your fat loss. I would suggest eating more protein and to increase your caloric intake by 300 cals/day.

Thanks for your advice and concern. I am 5'5.5" (not tall enough to warrant a high enough calorie intake) and I still have about 20 lbs of fat I can use up. I am bed ridden so no exercise available to me. I am taking a tablespoon of protein powder.

fitnowandforever

45% carbs
35% protein
20% fat

Pangui

I set my own ratios on MFP to match what I am trying to achieve. Carb/Protein/Fat, 75,15,10. Those carbs aren't all white rice and pasta. Much of it is vegetables, fruits, whole grains and legumes. Since my husband and I have switched up our diet (on June 12, 2011), we have experienced so many positive changes that we would likely never go back to our old ways.

MrsCon40

40% carb / 30% protein / 30% fat

Vegan here

I was curious how a vegan would get to that ratio so I just took a look at the last few days of your diary and noticed you are only getting 15-20% protein not the 40/30/30 you are set at.

Setting your goals and meeting them are two different things, aren't they?

erickirb

40% carb / 30% protein / 30% fat

Vegan here

I was curious how a vegan would get to that ratio so I just took a look at the last few days of your diary and noticed you are only getting 15-20% protein not the 40/30/30 you are set at.

Setting your goals and meeting them are two different things, aren't they?

Yes they are different, but she asked for your ratios, not your goal ratios. I was just curious on what you (a vegan) would eat to get that much protein, that's all.

bettyboop573

40% carb / 30% protein / 30% fat

Vegan here

I was curious how a vegan would get to that ratio so I just took a look at the last few days of your diary and noticed you are only getting 15-20% protein not the 40/30/30 you are set at.

Setting your goals and meeting them are two different things, aren't they?

Yes they are different, but she asked for your ratios, not your goal ratios. I was just curious on what you (a vegan) would eat to get that much protein, that's all.

can be quite easy to get over 100g of protein for a vegan there are vegan protein powders out there....and the OP never really specified between what goals were set at and what was actually achieved

CakeFit21

40% carb / 30% protein / 30% fat

Vegan here

I was curious how a vegan would get to that ratio so I just took a look at the last few days of your diary and noticed you are only getting 15-20% protein not the 40/30/30 you are set at.

Setting your goals and meeting them are two different things, aren't they?

Yes they are different, but she asked for your ratios, not your goal ratios. I was just curious on what you (a vegan) would eat to get that much protein, that's all.

I was going to take a look at your ratios, but your diary is hidden. I guess we'll have to take your word on it then?

katyk00

I'm a pescetarian and my numbers are:
carb 40%
protein 35%
fat 25%

SageGoddess320

Thanks everyone! I suspected that my settings might be a tad off. C=60% P=20% F=20%. It's nice to have something to compare them with.

Allibaba

50 Carbs, 20 Protein, 30 Fat. But I am still working on a ratio that works best as some days I am way over on one thing or another.

erickirb

40% carb / 30% protein / 30% fat

Vegan here

I was curious how a vegan would get to that ratio so I just took a look at the last few days of your diary and noticed you are only getting 15-20% protein not the 40/30/30 you are set at.

Setting your goals and meeting them are two different things, aren't they?

Yes they are different, but she asked for your ratios, not your goal ratios. I was just curious on what you (a vegan) would eat to get that much protein, that's all.

I was going to take a look at your ratios, but your diary is hidden. I guess we'll have to take your word on it then?

My diary is open to my friends, and thus far today I am at 22.75% protein, 28.9% Fat, the rest carbs.

My wife is a vegetarian and typically does not get enough protein so I was looking for other options, she doesn't want to take supplements and would rather eat real food to get her nutritional requirements.

AggieCass09

I get well over 100g of protein by eggs, protein powder, cottage cheese, beans, greek yogurt...etc

my ratios are 50% carbs, 35% protein, and 15% fats...i generally go over in fat area due to protein and almonds

dayzeerock

carbs: 76-85%
protein: 10-15%
fat: 10-15%

FYI: As a man your goal should not be less than 1500 Net, I noticed you are at 1200, and on top of that with such low protein intake you are risking losing a large % of lean muscle along with your fat loss. I would suggest eating more protein and to increase your caloric intake by 300 cals/day.

Have you done a full examination of the person you're telling to do this? As a nutritionist, I know that this is completely bogus. Each person metabolizes their macro and micronutrients differently, and you cannot determine the "ratios" a person should eat without first examining their entire make-up, medical history, etc.

bettyboop573

i am at 55c 15p and 30f....considered playing around and changing it but it has been working so far.....think i want to up my protein you really just need to find out what will work well for you

RokMomma79

How do I eve come up with these numbers? I have never worried about percentages before.

dayzeerock

How do I eve come up with these numbers? I have never worried about percentages before.

http://www.caloriesperhour.com/tutorial_ratios.php

We have this site on paperwork we give to clients and patients so they can learn to track their ratios at home.

VeganGal84

Usually 50-75% carbs, 15-25% protein, the rest in fat... But that's not my goal or anything, it's just what my day usually looks like. I don't really think about the percentages, this is very interesting to me!

Ghlt4

My days vary the figures below are 'on average '. I eat a plant based diet.
Carbs 60-70%
Protein 20-25%
fat 10-15%

kayemme

pumpkin seeds have more protein than steak ounce for ounce. a good, solid vegan shouldn't have any trouble meeting protein goals.