Welcome to 1-3-1 Fridays, my weekly newsletter where I reveal evidence-based strategies to get lean, strong, and create optimal health.

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What's in store for today:

• The 3 core macros to master for optimal body composition
• How to track your macros without living in the kitchen
• A high performance vegan meal plan with every meal and macro broken down (plus a free gift) 

As I'm writing this, I'm sitting in chaos.

We finally made it back home to Asheville...

Only to be leaving this Saturday (tomorrow).

I'm excited about our new home and moving to Greenville.

Yet, I'm also overwhelmed with all the recent changes in our life.

It reminds me of a quote that a mentor shared with me a few years back.

'Everyone loves change... but no one likes transitions.'

It's true.

We all love new things.

Transformation. Change. Newness.

Yet, transitions suck.

No one is a fan of them.

They aren't enjoyable.

Yet transitions ARE the path towards change.

You can't drop weight without transitions.

You can't build muscle without transitions.

You can't change your body or mind without transitions.

Everyone loves change.

Not everyone is willing to do what it take to transition.

So today's our final day packing.

I'm ready to close out this transition.

But I'm to keep willing facing them to pay the price for change.

It's worth it.

Lesson: Everyone loves change. Not everyone is willing to pay the price for transitions.

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Here's Your 1-3-1 Friday:

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Today, we’re moving onto something that’s important for not just fat loss, but also for maintaining lean muscle and getting strong: macronutrients—or “macros”.

Mastering your macros is the key to making sure your body looks and feels its best.

While many people talk about macros, there’s often a lot of confusion surrounding what macros are and their importance.

If you’ve ever wondered how to balance protein, carbs, and fats on a plant-based diet without sacrificing performance, this is the deep dive you’ve been waiting for.

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What Are Macros and Why Do They Matter?

Let’s start with a quick refresher:

Macros are the three main categories of nutrients that provide energy and are essential for your body's functions.

They are:

1. Protein – crucial for building and repairing muscle tissue.
2. Carbohydrates – your body’s primary energy source, fueling both brain and body.
3. Fats – essential for hormone production, brain function, and absorbing fat-soluble vitamins.

Each macro serves a specific purpose in your body, and getting the right balance will help you burn fat, build muscle, and keep your energy high throughout the day.

Dr. T. Colin Campbell, author of The China Study, highlights that a plant-based diet can easily meet your macro needs, especially when you focus on a variety of whole, minimally processed foods.

Here’s a step by step guide on how to hit your macros for maximum performance and fat loss as a vegan.

Step 1: Protein – The Building Block of Lean Muscle

There’s a common misconception that vegans struggle to get enough protein, but that’s just a myth.

The truth is, you can get plenty of high-quality protein from plant-based sources—you just need to be strategic about it.

Why Protein Matters for Fat Loss and Muscle Building

When you’re in a calorie deficit, your body is in a state where it could lose muscle along with fat.

That’s why protein is so important.

It helps you preserve lean muscle mass while you burn fat, ensuring you maintain that lean, strong look you're aiming for.

Plus, protein has the highest thermic effect of all macros, meaning it burns more calories during digestion than carbs or fats—another reason why it’s key for fat loss.

How Much Protein Do You Need?

While the standard recommendation for protein intake is around 0.8-1.0 grams per pound of body weight, I recommend aiming higher if you're looking to get lean and toned.

A good range for fat loss and muscle retention is about 1.2 to 1.5 grams per pound of body weight.

For example:

• If you weigh 150 lbs (70 kg), aim for 150-160 grams of protein per day.

Best Vegan Protein Sources

You have plenty of options to meet your protein needs:

• Tofu and tempeh
• Seitan (made from wheat gluten)
• Edamame (young soybeans)
• Vegan protein powders (pea, hemp, or brown rice protein)
• High protein carbs like Legumes (lentils, chickpeas, black beans)

*Use legumes in moderation during fat-loss since they will take up your carbs macro fast.

A balanced vegan diet can easily hit your protein goals if you include 1-2 servings of protein in each meal.

Dr. Michael Greger points out that legumes, for example, offer an ideal combination of protein and fiber, keeping you full while delivering the essential nutrients your body craves.

Pro Tip: Combine different plant proteins to create a complete amino acid profile, which is important for muscle growth and recovery.

For example, pairing beans with rice or eating a variety of nuts and seeds can help you hit your complete protein goals.

Step 2: Carbs – Your Energy Powerhouse

There’s been a lot of confusion about carbs, especially with low-carb diets being all the rage.

But here’s the deal:

Carbs are your body’s preferred source of fuel, especially if you're active and aiming for fat loss with strength training.

To get your best nutrition, aim to get most of your carbs from whole grains, fruits, vegetables, and legumes—all of which are packed with fiber and micronutrients.

Unlike refined carbs, these whole, plant-based sources provide steady, long-lasting energy without the blood sugar spikes.

How Many Carbs Should You Eat?

On a high-performance vegan diet, you want about 40-55% of your daily calories to come from carbohydrates.

This allows for optimal energy levels, better workout performance, and faster recovery.

For someone eating 2,000 calories a day, this would translate to:

• 200-275 grams of carbs per day (each gram of carbohydrate has 4 calories).

Best Carb Sources

To optimize energy and fat loss, focus on these nutrient-dense sources:

• Quinoa, farro, and oats
• Sweet potatoes and other starchy veggies
• Fruits (bananas, berries, apples)
• Legumes and lentils

These carbs not only fuel your workouts but also provide essential nutrients like fiber, which supports digestion and helps you stay fuller longer.

Step 3: Fats – The Secret Weapon for Hormones and Health

Fats often get a bad rap, but they're essential for overall health and shouldn't be neglected—especially when dropping fat and building muscle.

Healthy fats play a crucial role in hormone regulation, brain function, and nutrient absorption.

How Much Fat Should You Eat?

For fat loss and muscle building, about 20-35% of your daily calories should come from fats.

This means, for a 2,000-calorie diet, you’d aim for around 45-77 grams of fat per day.

Best Vegan Fat Sources

Focus on these healthy, plant-based fats:

• Avocados
• Nuts and seeds (almonds, chia seeds, flaxseeds)
• Olive oil and coconut oil
• Nut butters (almond, peanut, cashew)

Pro Tip: Fats are calorie-dense, so a little goes a long way.

For example, a tablespoon of olive oil has about 120 calories, so portion control is key when adding fats to your meals.

Fats also have 9 calories per 1 gram so being mindful of your intake can make a BIG difference towards your fat-loss goals.

Step 4: How to Track Your Macros (Without Going Crazy)

Tracking your macros can feel overwhelming at first, but once you get the hang of it, it becomes second nature.

Apps like MyFitnessPal or Cronometer make it easy to log your food and see how your macro intake lines up with your goals.

Here’s a simple plan to help you track effectively:

1. Plan your meals around protein first. Ensure you’re getting protein with every meal—whether that’s tofu, tempeh, or seitan.
2. Add carbs that fuel your day. Whole grains, starchy vegetables, and fruits should be the foundation of your meals.
3. Incorporate healthy fats sparingly. Add avocado slices, a sprinkle of nuts, or a drizzle of olive oil to boost satiety and nutrient absorption.

Remember, the goal isn’t perfection but progress.

You don’t need to hit your exact macro targets every day—aim for consistency over time, and your body will thank you.

You’ll also make much faster and sustainable progress with this approach.

Again, progress over perfection.

That’s how you’ll win in your fitness.

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The High-Performance Vegan Formula in Action

Let’s put all of this into practice with an example meal plan.

This plan is designed to fit a 35% protein, 45% carb, and 20% fat macro split, hitting 160+ grams of protein for a 160-pound woman aiming to drop fat while building muscle.

With this macro breakdown, we’re focusing on high-protein, moderate-carb, low-fat plant-based meals.

Here’s how to structure a day of eating:

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Breakfast:
Vegan protein shake made with:

• 1.5 scoops of pea or hemp protein powder (~40g protein, minimal fat, 6g carbs)
• 1 cup unsweetened almond milk (~1g protein, 1g carbs, 2.5g fat)
• 1/2 cup frozen blueberries (~1g protein, 10g carbs, 0g fat)
• 1 tbsp flaxseed meal (~1g protein, 3g carbs, 3g fat)
• 1 handful of spinach (~1g protein, 1g carbs, 0g fat)

Total:
​~43g protein, 20g carbs, 5.5g fat

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Mid-Morning Snack:

• 1 serving of edamame (steamed) (~18g protein, 14g carbs, 4.5g fat)
• 1 medium apple (~0g protein, 25g carbs, 0g fat)

Total:
​~18g protein, 39g carbs, 4.5g fat

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Lunch:
Tofu and chickpea salad made with:

• 1/2 block firm tofu (steamed or grilled) (~20g protein, 3g carbs, 6g fat)
• 1/2 cup chickpeas (~7g protein, 20g carbs, 2g fat)
• 1 cup mixed greens (~1g protein, 2g carbs, 0g fat)
• 1 tbsp nutritional yeast (~5g protein, 3g carbs, 0g fat)
• 1/2 cup cucumber and tomatoes (~1g protein, 5g carbs, 0g fat)
• 1 tbsp lemon juice and herbs for dressing (0g protein, 1g carbs, 0g fat)

Total:
​~34g protein, 34g carbs, 8g fat

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Afternoon Snack:

• 1 cup plain unsweetened soy yogurt (~12g protein, 8g carbs, 3g fat)
• 1 tbsp pumpkin seeds (~3g protein, 4g carbs, 4.5g fat)

Total:
​~15g protein, 12g carbs, 7.5g fat

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Dinner:
Tempeh stir-fry with:

• 3 oz tempeh (~21g protein, 9g carbs, 10g fat)
• 1/2 cup cooked quinoa (~4g protein, 20g carbs, 1g fat)
• 1 cup broccoli (~3g protein, 6g carbs, 0g fat)
• 1 cup bell peppers (~1g protein, 8g carbs, 0g fat)
• 1 tbsp low-sodium tamari (~1g protein, 1g carbs, 0g fat)
• 1 tsp olive oil (~0g protein, 0g carbs, 4.5g fat)

Total:
​~30g protein, 44g carbs, 15.5g fat

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Evening Snack (Optional):

• 1 scoop vegan protein powder (~20g protein, minimal carbs, 1g fat)
• Mixed with water or almond milk (~1g protein, 1g carbs, 2g fat)

Total:
​~21g protein, 1g carbs, 2g fat

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Total Macros for the Day:

• Protein: ~161g
• Carbs: ~150g
• Fats: ~42g

Total Calories for the Day:

1,622 calories

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Breakdown:

• 35% Protein: (~161g protein / 644 calories from protein)
• 45% Carbs: (~150g carbs / 600 calories from carbs)
• 20% Fat: (~42g fat / 378 calories from fat)

This meal plan hits the 35% protein, 45% carb, 20% fat macro split, delivering high protein (over 150g), moderate carbs, and low fat while keeping meals balanced, nutrient-dense, and plant-based.

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Why This Macro Split Works for Fat Loss and Muscle Building

• High protein (35-40%) ensures you’re getting enough to preserve muscle mass while in a calorie deficit, which is essential for a toned, lean look.
• Research, including studies by Dr. John Berardi, shows that increasing protein during fat loss helps prevent muscle breakdown and supports recovery after strength training.
• Moderate carbs (45%) provide the energy needed to fuel workouts and daily activities, while prioritizing whole food sources like quinoa, legumes, and vegetables helps maintain stable blood sugar and prevents cravings.
• Low fat (20%) keeps overall calorie intake controlled while still providing essential fatty acids for hormone health.

This balance ensures your body has what it needs for optimal function without overloading on calorie-dense fats.

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How to Customize this Plan

If you find yourself needing a bit more protein or calories, you can easily tweak this by:

• Adding an extra scoop of vegan protein powder to your morning or evening shake.
• Increasing portion sizes of protein-dense foods like tempeh, tofu, or edamame.

Similarly, if you need fewer calories, you can scale back on the carbs slightly by reducing portions of quinoa or chickpeas.

This plan provides a flexible yet structured approach to eating that ensures you hit your macros while sticking to whole, nutrient-dense plant foods.

Stick with it consistently, and you’ll be on your way to dropping fat, getting lean, and feeling stronger every day.

If you'd like a free vegan macro plan with high protein, low calorie meals, make a copy here.​

​Enjoy using our battle-tested meals while dropping body fat and building muscle.

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Quick Recap:

• Calculate your macros based on your goals, using the percentages we covered.
• Focus on hitting your protein target first to ensure you preserve muscle while losing fat.
• Build your meals around whole, plant-based carbs for energy and recovery.
• Incorporate healthy fats sparingly to support hormones and brain health.
• Track your intake for the first few weeks using a food-tracking app to see how you're doing.

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Nailing your macros takes a bit of practice, but it’s worth it.

Once you hit your stride, you’ll notice a real difference in your energy, strength, and body composition.

If you take action consistently, you'll see a positive difference.

Focus on progress over perfection.

You got this.

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1 Action Step

Choose one macronutrient to focus on tracking this week (protein is a good place to start). Aim to hit 1 gram of protein per bodyweight and see how well you fare.

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Client of the Week

Inge is a busy healthcare worker.

She works long hours and days.

She also has a big family she takes care of while juggling all of her work tasks.

All of this combined with limiting beliefs around her health lead to her putting herself last.

Prioritizing herself first was something she struggled with for years...

Until we started working together.

Inge wanted a change and was ready for her transition.

Strategy: We started off by implementing our VFR Shred Protocol. Simple but highly effective it consists of hitting her 3-5-1 standard each week.

3 - days of tracking her nutrition to 80% accuracy (not perfection).

5 - days of lifting weights and training to 80-90% intensity (not perfection)

1 - one touchpoint/conversation with her coach

These were and are her bare minimums.

What's she was not willing to tolerate to go beneath.

It's what we call our Accelerator Standard.

100% of clients who use this protocol and standard see results.

It's simple yet effective.

Wins: Inge has had some incredible wins. Not only did she drop nearly 20 lbs (including a metabolic reset to help eek out more fat-loss), she's dropped 5+ inches off her waist, in the best shape of her life, and completely rewired her realtionship with food, stress, and her family.

Her confidence boost from getting stronger and leaner has also led to her having crucial conversations with those she loves and being clear with what SHE wants.

It's admirable watching her growth.

And it all started with her making her first transition.

Want to be next?

​Apply here to get lean, strong, and healthy using plants. Deadline to apply for each month is the 20th to keep each enrollment cycle personalized.

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One Quote To Finish Your Week Strong

This Sunday is Anthony's first solid meal.

I also promised my wife pancakes.

Wonder how this will go?

- Gabriel

Whenever you're ready, there's 3 ways I can help you:

1. Connect with me on Facebook and Instagram and let's be friends.
2. ​Join our free Facebook Group. Get free trainings on how to get lean and strong with plants.
3. Want to drop body fat and build lean muscle in a fraction of the time with ease? Apply for Accelerator 1:1 coaching.