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I have had certain protein, fat, carb ratios drilled into my head for the past few years. Usually something like 30%P, 40%C and 30%F or some variation shifting 5% or so around here and there depending on goals and results. But now on a vegan diet I find it harder to reach these ratios. I have been sticking mostly to legumes as my main protein sources, nuts, beans, seeds etc. I have been trying to avoid soy and gluten heavy products as a main source and enjoy them more as a treat from time to time. So far my goal has been to get a minimum amount of protein per meal (20g right now, 4-5 meals a day) via beans, nuts etc and filling out the rest of each meals with the other food groups. The issue I run into is, consuming the amount of legumes to get my 20g of protein per meal adds in so many carbs (beans, quinoa) or fats (nuts) that my ratios get all jacked up.


So I am wondering, do I need to stress out about these ratios or just focus on meeting my protein, caloric, vitamin and overall nutrition needs for the day? Part of me, granted a ignorant part, says "these are healthy foods, slower digesting carbs/good fats" maybe its not that big of deal.


I would greatly appreciate thoughts and comments on this,



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Whether you need those ratio really depends on your goals. I eat 40/40/20 (protein/carb/fat). I have no problem hitting this by eating a lot of tofu and seitan.


I eat like that to stay low body fat and build muscle. If you're not trying to be sub 10% body fat then I wouldn't worry too much. Just eat like you're eating and watch the total calories more than anything else.

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Thanks for the reply.


Thats the thing, my goals are exactly that, to get below 10% BF. I am only on the 3rd week of my program, tracking my progress and nutrition along the way. I have gone back and forth a little over the two weeks. I will try to nail down some more protein to bring down my carbs closer to 40-45% for a few weeks and see what that gets me.

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