i wont lie i dont even know what macros and micros are im so really not counting anything at the moment.I'm amazed no one has mentioned chia seeds! If you were to consumed 4 tbls of chia seeds in a day (easy to do by adding them to soups, sandwiches, smoothies, salads, fortifying your seitan, etc.) you would intake 50% of daily recommended fiber, 10 grams of omega 3's and 8 grams of protein which also holds all nine essentials.
And don't forget, when people talk about making sure we acquire a sufficient amount of the nine essential amino acids, that as long as you are eating a wide range of fruits, vegetables, grains, legumes and leafy greens in a day then you will have no problems with receiving not only the required amino acids but plenty of protein with out having to worry or counting your macros and micros.
i need to educate myself i guess. thank you