A macro breakdown of ZenKahunas lunch. A superior Vegan!

ZenKahuna shares his typical lunch in this video.

http://www.youtube.com/watch?v=96MOHKpxwHQ


Greens - 25 calories - 15 calories complex carbs, 10 calories protein, 0 calories fat

Water-sautéed vegetables - 75 calories - 50 calories complex carbs, 25 cals protein

Green/white beans 100 calories - complex carbs 75 calories complex carbs, 25 calories protein

1.5 ounce raw nuts - 200 calories - 140 calories fats, 30 calories complex carbs, 30 calories protein

ZenKahuna recommends adding nuts to every salad to help increase micronutrient absorption.  I think this is a solid recommendation as the fats will cause the body to release more digestive enzymes when compared to eating the salad by itself. 

400 total calories

140 calories from fats
170 calories from complex carbs
90 calories from protein

35% fats
42.5 complex carbs (low glycemic index!)
22.5% protein

I prefer to get closer to 50% of my daily energy needs from fats but if a person is going to eat lower fat than this they must derive their carbohydrates from true complex carbs like ZenKahuna does!  This minimizes the blood-sugar roller-coaster caused by a high-starch/sugar diet. 

It should be noted that there is a big difference between green/white beans and the typical beans people are attracted to such as black/lentil/kidney beans.    An ounce of raw green beans can be as low as 10 calories, an ounce of white beans,  20 calories/ounce.  An ounce of black beans can have as much as 100 calories per ounce.   This is what makes the difference between a complex and simple carbohydrate, the ratio of carbohydrate to fiber.