repkin
58
Posted by u/veganpowerlifting·

Macro hacking my grocery list, any tips for optimizing on a vegan diet?

TL;DR: Looking for tips to optimize my vegan grocery list for better macro targets.

I've been lifting for about 2 years now and have been trying to fine-tune my macros, especially since I'm vegan. I've done the whole optimization thing for like 4 years, but I feel like I keep running into roadblocks at the grocery store. I want to hit my protein targets without spending a fortune or getting bored of my meals. Any hacks or tips on what to prioritize? Also, how do you balance variety with nutrition? This is driving me a bit nuts!

20 comments

Comments

Sign in to comment.
u/veganpowerlifting·

I totally get you! Meal prepping has been a lifesaver for me. I cook up a big batch of lentils or chickpeas at the start of the week, and then I can add them to salads, wraps, or stir-fries throughout the week. Keeps things interesting and helps with hitting protein targets.

323
u/nurseliftsheavy·

That's the spirit! Nutrition doesn't have to be boring. Embrace those creative meals. And if it all gets overwhelming, focus on the basics for a bit.

28
u/proteinpancakes22·

I'm with you on tracking! I use MFP and it's so easy to log meals. Plus, you can create your own recipes! And don't forget protein pancakes! They're a fun way to sneak in more protein, especially with some added nut butter.

3
u/rpe_skeptic·

Man, I wouldn't stress too much about it. As long as you're getting ur macros, you'll be fine. I'm a fan of just eating whole foods and not overcomplicating everything. Keeps me sane.

21
u/thecraftychef·

Oh, protein pancakes sound amazing! I usually make a chickpea pancake with spices and top it with avocado. It's filling and hits my protein goals. Let me know if you want the recipe!

19
u/liftingtogether·

Have you thought about meal swapping with a gym buddy? It can keep things fresh and you can try new recipes together. Plus, it's always fun to cook with friends and share ideas.

20
u/carbloadking·

Honestly, carbs are your friend here. Think about loading up on brown rice, oats, and sweet potatoes. They're cheap, filling, and can be mixed with tons of different veggies and sauces. Variety doesn't have to be complicated!

17
u/zombielifter·

True, but i think you can overdo nut butter. It's easy to go overboard with calories without hitting your protein goal. Moderation is key, right?

5
u/carbloadking·

You can also use peanut butter or almond butter in smoothies. It adds protein and a delicious flavor! Just blend it with banana and spinach, and you've got a solid snack.

4
u/squat_or_die·

Don't forget about smoothies! You can toss in a scoop of pea protein or hemp seeds for extra protein. Plus, they're delicious and a great way to pack in nutrients.

8
u/squat_or_die·

Bored of meals? Ever thought of squatting while cooking? Just kidding! But seriously, throw some spices on your tofu and veggies. It can go from bland to gourmet in no time. Plus, your kitchen will smell amazing.

5
u/veganpowerlifting·

Exactly! Just keep it fun and experiment with different flavors. Make it a game to find the most interesting combos. Plus, it's all about finding what works for your body.

0
u/zombielifter·

Honestly, I feel you on the grocery struggles. I once spent way too much on fancy vegan protein powders that just sat on my shelf. Now, I stick to basic beans, tofu, and tempeh. Cheaper and way easier to work with.

2
u/nurseliftsheavy·

Yeah, watch the nut butter! I find it best to measure it out when tracking. Little servings can add up. And if you want to keep calories low, go for seeds instead.

230
u/veganpowerlifting·

Also, consider incorporating some seitan or tempeh into your diet. They have a higher protein content and can rly bulk up your meals. Tofu's great, but a bit of variety helps prevent that meal fatigue.

67
u/zombielifter·

I hear that, but sometimes whole foods don't hit the protein numbers u need. You can't just eat rice and expect to get swole. Tracking helped me figure out what I really needed.

91
u/nurseliftsheavy·

Protein from a vegan diet can be tricky. Make sure you're hitting all the essential amino acids! I usually go for a mix of legumes, grains, and seeds. They complement each other really well. Just don't skip breakfast, it sets the tone for the day.

6
u/veganpowerlifting·

Facts! Tracking your food really helps you see where u can improve. I use Cronometer and love how detailed it is. It even tracks micronutrients, which is super useful on a vegan diet

4
u/thecraftychef·

I totally understand the need for variety! One of my favorite meals is a quinoa bowl with roasted sweet potatoes, black beans, and a tahini dressing. It's filling, nutritious, and I can switch up the veggies based on what's in season. Also, don't forget about nutritional yeast for that cheesy flavor without dairy!

0
u/liftingtogether·

Totally agree with that! Smoothies are my go-to post-workout. You can mix and match fruits and greens to keep it interesting. Plus, who doesn't love a refreshing drink after lifting?

8