What about macro-nutrients?

Carbohydrates

They are our main source of energy and should constitute a major part of our diet, about 60-65%. Healthy carbs come from fruits, veggies and grains and therefore you can consume them at every meal. Unless you suffer from cancer, don’t worry about the sugar from fruits. We’ve never heard of anyone getting diabetes because they ate too much fruit.

Proteins

They should constitute about 25-30% of our diet and they are found in every plant. All herbivores on Earth from elephant to gorilla to buffalo get their proteins from plants. Some plants contain more proteins than others and not all plants will contain all the essential amino acids. Amino acids (AAs) are the building blocks of proteins, and there are 20 AAs called “essential” because the body can’t make them, which means we need to get them from food.

By eating a variety of plants, you will get all the essential AAs you need to build your proteins and muscle mass. In fact, many high-performing athletes have gone plant-based to increase their performance and have obtained amazing results.

Examples of food sources rich in proteins include peanuts and peanut butter, quinoa, hemp seeds, buckwheat, legumes such as peas, lentils and beans, and green leafy vegetables such as kale and spinach.

Healthy Fats

They should constitute about 10% of our diet. They play a very important role in the plasticity of cell membranes and health of our skin, as well as in the synthesis of neurotransmitters, among other things. Healthy fats are mostly found in avocados, coconut, seeds, nuts and nut butters. Try substituting oil and butter with avocado whenever you can and feel free to snack on nuts and seeds throughout the day