vegan and having a hard time with macros

Can you open your food diary? If you're eating tofu, tempeh and beans, I'm surprised you're low on protein. How many grams of protein are you trying to get in daily? Maybe 30% is too high a goal. If you really want to reach that 30%, you could supplement with protein powder, like rice or pea.

Never fear he will be here to help soon

Eat nuts.

My macros are 40/30/30 (C/P/F). I hit my protein almost every day..I eat eggs, nuts and soy products..I've learned to make alot of different dishes that are high in protein

Not that I am perfect, but I am a vegan as well, so might be able to give some advice. Your sugars issue probably comes from fruit - MFP doesn't differentiate between fructose and refined sugar; don't worry a huge amount about it, but maybe try to switch a couple of servings of fruit a day to veggies instead.

The protein thing - if you don't avoid gluten, the best (and tastiest) form of high protein food for vegans is seitan. It has bugger all carbs, and very low fat. If you make your own it is super cheap, and you can work some in to any meal, from salad to a tofu omelette. I just started making it, using a recipe from Robin Robertson, and love it!

Hope this helps a little, but if you'd like any more advice please let me know.

EDIT: I just checked out your food diary - your sugar problem is definitely fructose. Don't worry too much - it's not as bad for you as refined sugars.

An "average" home-made seitan recipe is about 4 points for 4oz (100 grams) on Pro-Points; obviously that depends on your recipe, but I would say it's a good deal, considering it gives you 28 grams of protein

With regains how much protein you actually need - I've never heard of anyone who didn't have an actual eating disorder suffering from protein deficiency. Our diets pretty much contain enough for us to be healthy. If you are muscle building, your body should crave extra protein and let you know. I vary my ratios, day by day, in response to the kind of food my body asks for. It means some days I'm 50% of cals from protein (usually the day after exercise), and some days it's only 10-15%. You're unlikely to get sick from it, and the metrics aren't a big deal unless you're aiming for ketosis.

Good luck!

I would definitely do some thought/research on whether you really need 30% protein.

Are you having a hard time meeting goals and thats why you think you need 30% protein? I'm gonna go with s_wilson on this one.

I'm not a vegetarian, but there are many days I eat very little meat. I eat a lot of legumes, mostly stuff like lentil soup and my protein is fine. Quinoa is great for vegans due to the complete protein profile. And, not exactly macro related, but lots of dark greens will help with the iron. Not as much as liverwurst, but you're a vegan.

i use vital wheat gluten also called seitan it has 75 to 80% protein more protein than chicken!. you can find very good recipes on youtube!! just search seitan.

I agree with those who say you might want to re-evaluate that 30% number. Seems really high and quite difficult to attain without supplements. I am a vegetarian who eats no eggs and almost no dairy (I'm planning to transition to fully vegan). You are able to get plenty of protein as a vegan, but the problem with meeting high protein percentages is that is often comes packaged with some carbs in the mix. Like legumes, they are full of protein but they also have carbs. Protein shakes and bars can be "carby" too, depending on the brand. My approach has been to focus on getting a minimum number of grams of protein, include some healthy fats, and get my carbs from sources that provide plenty of fiber and nutrients, like fruits, veggies, whole grains. Sometimes I might have a fiberless nutritionless and carby--but delicious--cupcake or something... but that's just a treat, not a staple in my diet. I don't sweat the specifics of the macro numbers, though when I'm "on plan" and not overdoing the cupcakes (!), my percentages tend to hang around 55/20/25 (carb/protein/fat) but I don't try to enforce that.

Everyone has had some good suggestions--beans, lentils, nuts, seitan, tofu, tempeh (I love this one), edamame, protein shakes/bars (I recommend Cliff Builder's bar because it has 20g and is vegan... it is a tasty treat). Eat some at every meal. I like to eat tofu for breakfast a lot--look up recipes for "tofu scramble". I also eat some "fake meats" from time to time, though not often.

I don't know if you've tried black soybeans, but they are an uber low carb bean. The taste resembles regular black beans and I ate them as a sub for that when I was on Atkins years ago (in my carnivorous days....). Edensoy makes them in cans.

You might also look into protein-enriched, unsweetened Almond Milk. I use SoDelicious Almond Plus which is 40 calories and 5g protein per serving. You can drink a big glass and get 10g/80 cals at breakfast.

Another idea is to also choose higher protein options in food groups that you normally wouldn't eat for protein. For example, a lot of grains have protein, like quinoa, wild rice, bulgur, barley, oats. When you eat grains, eat these. Among the vegetables, you can find protein in things like broccoli, brussels sprouts, spinach, asparagus, potatoes, corn, peas. Fruits with some protein include apricots, plums, figs, etc. Google "grains highest in protein", "fruits highest in protein" "vegetables highest in protein" and you'll get a lot of ideas. The amounts aren't really high and they are packaged with carbs so I wouldn't eat broccoli and rice normally and think of them as "protein food" BUT these are sources of protein that add up over the course of the day, a few grams here and there.