Getting vegan meals to fit your macros
Why does it feel so hard?
When I take on new clients as a vegan Personal Trainer and Nutritionist, I hear the same thing over and over again:
“I’ve worked with a PT who wasn’t vegan, but all they did was prescribe me macros, and they didn’t know how I could hit them with vegan foods!”
So today, I want to help you fully understand this dilemma so it no longer feels confusing!
Let’s start with understanding the importance of hitting your macros (and calories) in the first place.
If you’re dieting and you don’t stay within your calorie window, you won’t lose fat, and if you’re on a muscle-gaining phase and don’t eat enough, you won’t grow.
Also, if you don’t eat enough protein, you risk losing muscle mass along with the fat or not gaining new muscle. That’s why we always recommend prioritising these two first.
Your carbs and fat targets are helpful guidelines, but they don’t need to be hit perfectly every day. Some days you may naturally eat more carbs and less fat, or vice versa. That’s completely fine—as long as your total calories and protein are in check, your results won’t suffer.
OUR TOP TIP: TRACK WHAT YOU EAT
If you’re tracking with an app like Cronometer, you can easily see your breakdown of calories, protein, carbs, and fat.
You can either:
• Aim to hit your macro and calorie targets meal by meal—dividing your daily needs by three meals, for example, or
• See your macro goals as totals to be hit by the end of the day, and allow more flexibility across meals.
For many people, the second option is more realistic and sustainable.
The challenges of plant foods
In omnivorous meal plans, foods are often seen as one thing— for example, chicken = protein, rice = carbs, oil = fat. Meals are often built using one dominant source of each macronutrient.
But most whole plant foods don’t work that way. They generally contain a blend of protein, carbs, and/or fat. So instead of thinking in absolutes (“this food is a carb”), it’s more helpful to ask:
“Which macronutrient does this food contribute the most
towards?”
Below are some examples.
OUR APPROACH
We recommend building meals with a simple structure that makes macro-balancing easier throughout the day. Aim to include as many of the following as possible at each meal:
• A protein-rich ingredient (like legumes, tofu, or seitan or a mix)
• A starchy carbohydrate (like rice, oats, or potatoes)
• A mix of low-starch vegetables for fibre, micronutrients and fullness
• A source of healthy fat, if needed (like avocado, nuts or seeds)
• Some fruit
• Herbs and spices
Macro-balancing on a vegan diet isn’t about perfection—it’s about smart combinations. By understanding how plant foods contribute to your macros and building meals with variety and intention, you’ll fuel your body effectively and sustainably.
This vital information (and so much more) is from our latest book, “Plant-Based Weight Loss Bible”.
This is a practical, evidence-based guide to losing fat in a way that’s realistic, nourishing, and sustainable. It covers:
The science of how weight loss actually works
The psychological and emotional factors that can derail progress
45 mouth watering recipes
WANT US TO DO THE HARD WORK FOR YOU?
Gemma and I have been writing meal plans for over ten years now. We understand not only calories and macros and how to make delicious recipes that fit them, but also how to include the necessary micronutrients essential to optimal health (which many people over look!).
We create custom-tailored vegan meal plans to fit your lifestyle, preferences, and goals – so you can thrive.
We figure out exactly what you need in order to lose fat, gain muscle, or maintain your weight. Whatever your goals, we’ll make a plan to achieve it!
Your plan is made just for you, based on your age, activity, goals, allergies, and even what foods you like (and don't like!).
We make sure you get those important nutrients that are sometimes missed on a vegan diet.
Mostly whole foods for top-notch energy, health, and results, with the option of some minimally processed foods (tofu, seitan, cocoa powder, protein powder etc)
And if you’d also benefit from the addition of a bespoke workout plan and 12 weeks of guidance and accountability as you embark on your health and fitness journey, we’d be delighted to welcome you into our online coaching programme. Find out more HERE
To your health & fitness
Warmly,
Paul & Gemma
Hench Herbivore
