Nutrition Basics
Vegan macros: hitting your targets without meat or dairy
Every macro target on this site is achievable on a vegan diet — it just takes knowing which plant foods to lean on.
Protein
Lean on tofu, tempeh, seitan, legumes, and a plant protein powder to hit the higher end of your protein range without huge food volume. See our full plant-based protein list.
Fat
Olive oil, avocado, nuts, seeds, and nut butters cover fat easily — pay attention to getting enough omega-3 specifically, since fish is off the table (walnuts, flax, chia, or an algae-based supplement).
Carbs are usually the easiest target to hit on a vegan diet — whole grains, fruit, and legumes cover it naturally, and often add useful fiber alongside. The main planning challenge is protein density per calorie, since most whole plant proteins carry more carbs alongside them than animal protein does — which is a feature, not a bug, as long as it fits your total macro plan.
Keep reading: Plant-based protein sources · Complete vs. incomplete protein · Calculate your macros