What are the downsides (if any) to having a meal of just veggies for example? Can I think of macros in a broader scope (like day to day) or do I truly need to have balance for every single meal?
While some users of this sub seem to think so, no. You don’t. As long as you are getting adequate protein overall. You can skip it in some meals. Mind you all veg have protein so it would be hard to have an actual protein-less meal
broccoli is like 33% protein. even rice is like 6-8% protein or something like that. russet potatoes have 5g of protein per medium-large potato. you’re still getting protein with every meal, just sometimes at a smaller percentage of overall calories. as long as you’re getting enough of every amino acid (which if you have some variety in your diet you likely are without even trying) and enough total protein of the day, you’re fine.
As long as you eat a balanced diet overall it’s fine to have a meal like that once every so often. It’s worth thinking about how you could add protein and other nutrients to otherwise unbalanced meals though, like adding some kind of cheese, meat/fish, roasted chickpeas or whatever.
Your body doesn’t really store the water-soluble vitamins (B1-B6 Vitamins, Vitamin C). But with most nutrients a good average over the week is a safe bet.
So once and again missing protein is not the end of the world. But you may notice that a meal without protein doesn’t keep you full for long, due to not balancing blood sugar.
And if you had many meals without protein, you would miss out on essential nutrients.
If you’re trying to build muscle I lean towards one protein less meal maximum, mainly because v the 1,5-2g of protein per kg bodyweight is actually anything but easily achieved and a whole meal without any may make it unnecessarily difficult to fulfill. If you’re not working out to build muscles, I don’t see harm in having little protein meals regularly and focusing on micronutrients and other healthy macros instead.
No, you don’t have to have a significant amount of protein at every meal, but it will keep you satiated for much longer. If you eat a meal entirely of veggies you’ll feel hungry again quicker than if you had incorporated more protein. Meal-to-meal that’s the only real difference. Otherwise, just make sure you’re getting enough protein as a whole.
As a meaL? Depends. With each time eating? Depends.
It all depends on goals. For muscle mass, it’s mainly total protein consumed in a day rather than number of meals or amount per meal.
Though if muscle mass is the goal, then increasing the number of times that muscle protein synthesis activated might be better. Though it still depends on total. The higher the protein intake is easier to get with multiple feedings.