I decided to become vegan 80% carb, 10% prot 10% fat. It is actually a problem, what recent studies show is the minimal amount of protein is healthiest, that minimal amount seems to be about 10% and actually much more doesn't help. http://www.nytimes.com/2012/02/07/he...ass.html?_r=1&
This study shows the irrelevant effects of greater than 15% protein in the diet and the detrimental effects of eating just 5%.
Why you shouldn't eat more protein is that sugar from fruits is a better and more efficient energy source than protein which consuming more of it just burns it as fuel anyway.
I actually haven't made the calculation for how much protein rich foods I need so I'll do it now. Right now I am eating mainly dates and bananas, it gets me nowhere near 10% protein so first I'll add up what I get by eating bananas and dates all day
I want 1 g of carb for every kg of body weight and I weigh 70kg
So 700g of carb, 70g of protein, 70g of fat
I get 660g of carb and 20g of protein and 2 gram fat from bananas and dates
So now I can just eat some peanut butter which fits quite nice at 8g of fat and 5g of protein and 3g carb per tablespoon
so 10 tablespoons of peanut butter and I have a diet with all the essential macro nutrients.
Totaling 690g of carb 70 g of protein 82grams of fat, close enough for me, a 3600 calorie diet. Weight management will never be an issue. If I wanted to gain weight I would increase my protein intake to 105g.