A Vegan Macro Guide That Hits the Protein Target
Protein density, B12, iron and omega-3s on a plant-based diet — with a sample 130 g protein day built from ordinary groceries.
Plant-based eating is not harder nutritionally — it is harder logistically. The macro that requires planning is protein, and the micronutrients that require attention are B12, iron, zinc, iodine and long-chain omega-3s.
Here is the plan, plus a full day that reaches 130 g of protein without exotic ingredients.
Set protein 10–20% higher
Plant proteins are slightly less digestible and generally lower in leucine, so aim for around 1.8–2.2 g/kg rather than 1.6. Anchor every meal with soy, legumes or seitan — not with nuts, which are a fat source that happens to contain protein.
A 130 g protein day
Breakfast: 200 g tofu scramble (32 g) + two slices rye toast (8 g). Lunch: 200 g cooked lentils (18 g) + 150 g quinoa (6 g) + 100 g edamame (11 g). Snack: soy yogurt with 30 g pea protein and seeds (30 g). Dinner: 150 g tempeh stir-fry (28 g) + rice and vegetables (5 g). Total: roughly 138 g.
Notice there is a deliberate protein anchor in every single sitting. That is the entire trick.
The four supplements to consider
B12 is non-negotiable — supplement it. Algae-derived DHA/EPA covers omega-3s better than flax alone. Vitamin D if you are north of about 40 degrees latitude in winter. Iodine if you do not use iodised salt or seaweed.
Iron and zinc are usually fine from food, but pair iron-rich plants with vitamin C and keep tea and coffee away from the meal to improve absorption.
Check the pairings automatically
Drop a plant-based plate into the Procaaf scratchpad — it flags grain-plus-legume synergies and shows exactly how far the plate is from your protein target.
Frequently asked questions
- Can vegans get enough protein without supplements?
- Yes. Tofu, tempeh, seitan, lentils, beans and soy milk can reach 130 g a day comfortably. Powder is convenience, not necessity. B12 is the one thing that does require supplementation.
- Is soy safe to eat every day?
- Yes. Reviews consistently find no adverse hormonal effects at normal dietary intakes, and soy is the most complete plant protein widely available.
- Beginner Gym Nutrition: What to Eat in Your First Three MonthsSkip the supplement aisle. Protein target, calorie level, meal timing and the three habits that decide your first three months.
- Intermittent Fasting and Macros: Making 16:8 WorkFasting controls when you eat; macros control what. Here is how to fit a full protein target into an eight-hour window.
