First off, nice job! Being vegan and swoletariat is a great decision and I appreciate your effort.
Fats are calorie dense. All you gotta do is keep getting the same fats macro. This is probably too easy to do since you can just use some vegan butter or eat something oily. A tablespoon of olive oil has over 100 calories. You can eat a spoonful of peanut butter and probably get more and better fat than the two foods you mentioned.
Getting enough protein for lifting can be a bit of a chore, vegan or not. There are plenty of options but you've always gotta make sure you're actually eating them! Ideally, they'd taste good, too.
I think that tofu probably has the best balance between convenience, price, protein content, and being an actually tasty food. A block is like $2 and it has 45 grams of protein. Cook a Chinese recipe like salt and pepper tofu. It'll take about 10 minutes and taste amazing, plus have a good chunk of oil in it. You can also just fry the tofu and put any vaguely East Asian sauce on it, even just some sauteed soy sauce, and it'll be good. I recommend a standard "firm" tofu assuming there isn't a local producer.
For super quick protein, there are a ton of vegan protein powders. My favorite calorie-heavy protein shake is oat milk, peanut butter, maple syrup, and whatever protein powder I have at the time. Blend it up (with a real blender) and it'll taste great and be surprisingly not bad for you considering.
There's also a ton of processed "vegan junk food" that is basically just some company making seitan or tempeh dishes for you. Might be handy during the transition.
Finally, don't sleep on beans. Get yourself garlic, an onion, some spices (like Goya but just use your own spices it's cheaper + better), and a can of red beans and you've got a lazy meal in 5-10 minutes. You can buy or make hummus, which will keep for 4-7 days. You can make frijoles negros in about 20-30 minutes (most of that time is letting water cook off) and save it in the freezer for an easy microwave meal. You can make a chickpea pasta salad with pasta, chickpeas, and salad dressing in about 10 minutes that can least you a week. Lentils are godlike in their nutrient profile and taste great with an oily spice mix (like an Indian tadka but it can also be whatever herbs and spices you want).
First off, nice job! Being vegan and swoletariat is a great decision and I appreciate your effort.
Fats are calorie dense. All you gotta do is keep getting the same fats macro. This is probably too easy to do since you can just use some vegan butter or eat something oily. A tablespoon of olive oil has over 100 calories. You can eat a spoonful of peanut butter and probably get more and better fat than the two foods you mentioned.
Getting enough protein for lifting can be a bit of a chore, vegan or not. There are plenty of options but you've always gotta make sure you're actually eating them! Ideally, they'd taste good, too.
I think that tofu probably has the best balance between convenience, price, protein content, and being an actually tasty food. A block is like $2 and it has 45 grams of protein. Cook a Chinese recipe like salt and pepper tofu. It'll take about 10 minutes and taste amazing, plus have a good chunk of oil in it. You can also just fry the tofu and put any vaguely East Asian sauce on it, even just some sauteed soy sauce, and it'll be good. I recommend a standard "firm" tofu assuming there isn't a local producer.
For super quick protein, there are a ton of vegan protein powders. My favorite calorie-heavy protein shake is oat milk, peanut butter, maple syrup, and whatever protein powder I have at the time. Blend it up (with a real blender) and it'll taste great and be surprisingly not bad for you considering.
There's also a ton of processed "vegan junk food" that is basically just some company making seitan or tempeh dishes for you. Might be handy during the transition.
Finally, don't sleep on beans. Get yourself garlic, an onion, some spices (like Goya but just use your own spices it's cheaper + better), and a can of red beans and you've got a lazy meal in 5-10 minutes. You can buy or make hummus, which will keep for 4-7 days. You can make frijoles negros in about 20-30 minutes (most of that time is letting water cook off) and save it in the freezer for an easy microwave meal. You can make a chickpea pasta salad with pasta, chickpeas, and salad dressing in about 10 minutes that can least you a week. Lentils are godlike in their nutrient profile and taste great with an oily spice mix (like an Indian tadka but it can also be whatever herbs and spices you want).
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Glad I could help!