How To Convert Non Vegan Macros to a Vegan Diet - For Bodybuilding & Weight Loss!

beginners nutrition protein transformation


It is a common challenge for anyone who wants to get fit or stay fit when they switch to a vegan diet - How do I meet my macros on a vegan diet, I can't seem to make it work?!!

Don't worry!  It's not as difficult as you think.  You just have to realize first that the old way you have learned to do things - is not the ONLY way!

This video will teach you 2 ways to do it easily!

You can either keep the exact same macro split, but substitute plant based protein instead of meat, chicken, fish, eggs, etc. (this is what many vegan bodybuilders do). Or the second way is to adjust your macros to a new, even healthier, more effective macro split so you can consume more variety of foods and still achieve great weight loss/fat loss OR muscle building results!

We explain both pathways in more depth in the video - thanks for watching and sharing with your friends so they too can learn how to be successful on a plant-based diet!


Summary of How to Convert Nonvegan Macros To A Vegan Diet:

2 pathways:

  1. Replacing animal proteins and fats with plant based sources (keeping the same macro split)
    • To replace pure protein like egg whites and chicken breast use:
      • Seitan and
      • Mock Meats (Beyond Meat, Gardein, Tofurkey)
    • To replace animal based proteins that are higher in fat such as whole eggs or red meat, use:
      • TVP (textured vegetable protein)
      • Tofu and
      • Tempeh
  2. Re-engineering your macro split - embrace vegan foods and change your split while maintaining results
    • Most important thing is total calories first
    • We recommend mostly WFPB (whole food plant based), aka not a lot of junk food
    • Best way to know what your total calories should be is by tracking your progress weekly (are you gaining, losing, maintaining? Visual leanness/photos)
    • We don’t need as much protein as most people think (read Proteinaholic by Dr. Garth Davis)
    • How much protein?  Totally depends on goals, activity level, lean body mass, etc. We recommend (for people training) try 0.6 - 0.8 grams protein per pound of bodyweight.
    • Then decide if you prefer volume of food or density (more calories per smaller amount of food)
    • You start with your protein #, then use carbs and fat as a sliding scale to your liking and also can change depending on your biofeedback and results.
  • This second method allows you to have a wider variety of foods and nutrients than a typical omnivore, bodybuilding style diet.

Want more details about how to make this work on your own?
Download our eBook here ==> "Evolving Alpha Body Blueprint To Insane Muscle Growth & Fat Loss"

Want us to do the work for you?
Check out how you can get us to create your Custom Plan for you here!

Thanks again for watching, reading, and sharing with your friends so we can help more people be successful with a healthy, fitness-oriented vegan lifestyle!  We appreciate you! <3

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