HOW TO HIT MACROS AS VEGAN - PART 2
Writing from snowy and freezing Boston mamacitas! If you are in the North East you feel me right? Can we all be shipped to the Caribbean or Bali please!?
Putting the freezing temperatures aside, I promised you a little more information on macros, my tips and what I eat to hit my goals.
Remember though, that because I’m taking this approach for a while doesn’t mean you have to, and by any means what I do it is the absolute true. We all have different approaches, and if you are doing something completely different and it works for you that is perfect, do not change it. If you have a few questions on why I’m doing it, read this blog post.
Ok, let’s get started.
As I mentioned on previous blog post, the main reason for me to follow macros was to have a better understanding on my calorie and macronutrient intake to increase muscle mass and strength in my body. With so much teaching and walking everywhere plus tons of cardio, along a fast metabolism, I was burning a lot of energy and not consuming enough for me to build muscle. Although I do recommend listening to our bodies and eat intuitively, sometimes we need to change the way we do things to see different results.
On this blog post, you will see which products I love to help me get to 2,300 calories or more a day, that are equally nutritious and delicious. I do think eating healthy can be really yummy and good for you.
One of my goals everyday is to not only hit my macros, but to hit my micronutrients, really focusing on eating the right foods that will nourish my body as much as growing it. You will see my meals are mainly veggies and try to keep it refined sugar free, as little as processed as possible and of course vegan.
Some staples in my kitchen are:
- Russet Potatoes
- Sweet potatoes
- Peanut butter
- Sprouted bread
- Black beans
- TVP (Textured Vegetable Protein)
- Protein Powder
- Organic rolled oats
- Chia seeds
- Spring mix
- Rice noodles
- Spices (turmeric, paprika, pepper, onion powder)
- Liquid aminos
- Apple cider vinegar
- BBQ Sauce
- Chipotle sauce
- Corn Tortillas
No joke, you will always find this at ours, super basic, and no crazy things here. I like my meals simple, and easy to make them everywhere. Some sauces do have sugar so I try to use them as little as possible or use spices instead.
On the next list you will see the my go- to brands. This is not a sponsored post by any of them, these are brands I buy every week.
- Sprouted bread: The BIG 16 by Silver hills. It is Non GMO, high in protein and lower in carbs than other brands. Made with Oat flakes, sunflower seeds and millet. I choose this bread because it uses whole grains, and it is tasty.
- Protein Powder: I only use it after my workout, and stick to two brands that work for me. My all time favorite is Vega, which I get either the Sports version, or Protein and greens. Sports version has more protein, and adds turmeric, tart cherry and probiotics. The All, has greens in it, like broccoli and kale. Other brand I love and trust is Garden if life, it also has probiotics, BCAAS, and doesn’t have sugar in it. Both brands are sold at Whole foods (my go-to super market) or Thrive Market (my go-to online super market).
- Tempeh: I only use the brand Light life, and only buy the three grain version. It is very low in sodium, no sugars in it, and it is the brand I love. I have been using for over two years. Tried a few others, and always come back to Light life. Also sold at Whole Foods.
- Tofu: Same as tempeh, there is only one brand I use and is Nasoya. Non GMO soy beans (VERY important) - we use and love the extra-firm version. Also very low in sodium and no added sugars, and made with 4 ingredients (water, organic soy beans, nigari and calcium).
- Liquid aminos and Apple cider vinegar: From the old good BRAGGS family. Liquid aminos is a non-GMO liquid protein concentrate, derived from soybeans. It contains 16 essential and non-essential amino acids. It is like soy sauce but better. It is alcohol-free, un-fermented, and wheat-free, and salt free. A better salt and soy sauce alternative. We buy Apple cider vinegar as well from BRAGGS, it is a great alternative for dressings, and it also has amazing health benefits, like lowering cholesterol, improving skin, reduces blood pressure, and some say it helps loose weight. I drink it every single morning with waster and lemon juice and have noticed a massive help with my digestive system and skin. I also add it to all my salads for a kick. So yummy.
- Peanut butter: either the whole foods brand or Teddies PB. UNSALTED always. Just ground peanuts, period. No BS in it.
- For all veggies, fruit and most spices and sauces we get the whole foods organic brand. We choose organic when possible to stay away from pesticides, and chemicals.
Other brands I love to snack on, I get them once or twice a month, and sometimes I collaborate with them so I am lucky to get them for free. BUT I still buy them when I run out.
- BRAMIS (my latest addiction!) made with Lupini (a kinda white edamame), it is soy free though and pickled (for extra flavor and probiotics) and flavored with lemon juice or my favorite, chili. I add them to my salads, or I just simply snack on them. They are high in protein, low in carbs and calories. But the best, they are healthy and good for you!
- PROTES: chips made of pea protein. They have a burnt taste but they are super yummy. Love their spicy ones!
- Health Warrior: Love their acas berry bar, and they are awesome for on the go snacks, specially when I need some extra energy.
- Square Organics: really tasty and only with organic ingredients. Fairly high in protein, but I treat it as a chocolate treat when craving something sweet.
- or I make my own protein bars, or simple energy balls.
To wrap up this blog, I will give you a quick run down on how I break my meals into, how much of what I eat, and how I get to my macro goal.
- Breakfast: oatmeal with chia seeds, PB and berries, tacos tofu scramble or my BIG 16 bread (two pieces) with PB and one banana. Macros: P: 20.9 grams Carbs: 61.1 g F: 18.2G.
- Snack or post workout: one banana and protein powder. Macros: P: 21g C: 31.4g F: 6.2g
- Lunch: Must of the times a bowl with spinach, tempeh or tofu, potatoes, onion, cucumber, avocado, black beans. Macros: P: 33.7g C: 117g F: 14.8
- Snack: BRAMIS or a piece of fruit.
- Dinner: something very similar to lunch. Sometimes I add more legumes instead of soy products. But something around the same macros.
My total macros for the day get to a total of: P: 123g C: 298g F: 70g.
For my favorite macro bowls, read this.
After one month, I have seen a few differences. I didn’t really see much when writing the first post, but after putting together some photos my legs are looking a bit bigger and my torso stronger. I will be increasing my carbohydrates this month 40g and 10G on my fats.
Let me know if you find this blog post helpful, or if you want a bit more of detailed information.