Plant-Based Protein: Hitting Your Targets on a Canadian Budget

Whether you’re moving toward a fully plant-based diet or just eating less meat for environmental or health reasons, hitting enough protein on plants is the most common worry — and the most solvable one.

Your real daily target

Health Canada’s RDA is 0.8 g/kg/day; most dietitians recommend 1.2–1.6 g/kg/day for active adults. For a 70 kg adult that is 84–112 g/day.

Seven Canadian plant sources worth buying

Canadian green or red lentils — 18 g protein per cooked cup.

Chickpeas — 15 g per cooked cup.

Black beans — 15 g per cooked cup.

Extra-firm tofu — 20 g per 100 g block.

Tempeh — 20 g per 100 g.

Hemp hearts (Canadian-grown) — 10 g per 3 tbsp.

Seitan (for gluten-tolerant eaters) — 25 g per 100 g.

Sample 100 g protein day

Oats with hemp hearts and Greek-style soy yogurt (20 g) + chickpea salad wrap (20 g) + lentil dal with rice (35 g) + edamame snack (15 g) + soy milk (10 g) = 100 g.

The bottom line

Skip the protein powder. A varied diet with legumes, tofu and hemp covers almost everyone’s needs at a fraction of the cost.

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