Fuel your body with clean, powerful, plant-based sources—naturally.
What is a Plant-Based Diet?
At first glance, “plant-based diet” might sound simple—just eat more plants, right? But it’s more of a spectrum than a strict rule. Some people go fully vegan, avoiding all animal products, while others just want to add more fruits, veggies, and whole foods to their plate. No matter where you fall, there are benefits to eating more plants.
Plant-based diets tend to be higher in fibre, vitamins, minerals, and healthy fats, and lower in saturated fat and cholesterol compared to the standard North American diet. They’re associated with improved metabolic health, heart health, and lower body weight. Even small changes—like swapping one meal a day for a plant-based one—can make a difference.
Meet Your Nutritional Needs—Yes, Including Protein!
Let’s get the big question out of the way:
“Where do you get your protein?”
The truth is, there are plenty of plant-based sources of protein that can help you meet your needs—whether from food or a high-quality supplement.
Protein is made up of amino acids, the building blocks of muscle and tissue. Some amino acids are “essential,” meaning we need to get them from food. With a well-rounded plant-based diet (or a multisource protein blend), you can easily get all of them.
Whole Food Sources of Plant-Based Protein
Adding a variety of whole foods to your diet is the best way to support your health and protein intake naturally. Here are some top choices:
- Lentils & Beans – Budget-friendly and packed with fibre
- Organic Soy (Tofu or Tempeh) – Complete protein sources
- Edamame – Young soybeans that are protein-rich and easy to snack on
- Quinoa – A complete protein and great rice substitute
- Chia, Hemp, and Flax Seeds – Small but mighty, and full of omegas
- Nuts and Nut Butters – Ideal for snacks or blended into smoothies
- Oats – Combine with seeds or protein powder for a balanced breakfast
👉 Pro tip: Pairing legumes with grains ensures you get all essential amino acids throughout the day.
Supplementing with Plant-Based Protein Powders
Need a quick option post-workout or on busy mornings? That’s where plant-based protein powders shine. Look for blends made with pea, rice, hemp, or pumpkin seed protein, and free from artificial ingredients or fillers.
Some of our favourite picks:
- Good Protein – Clean Canadian blends that taste amazing and mix well
- Vega® Protein & Greens – A great starter option for those new to plant-based protein, with effortless nutrition and added veggies
Use them in:
- Smoothies
- Overnight oats
- Protein pancakes
- DIY frozen popsicles for a summer treat!
Don’t Forget Carbs, Fats, and Micronutrients
Carbohydrates:
Whole carbs—like oats, fruits, and brown rice—provide energy and fibre. Soluble fibre (like in beans and oats) helps digestion, while insoluble fibre (like in whole grains and nuts) keeps things moving and supports gut health.
Facts:
Essential for brain health, hormone production, and vitamin absorption. Choose heart-healthy fats from:
- Avocados
- Nuts and seeds
- Cold-pressed oils
- Chia, hemp, flax, and walnuts
Vitamins & Minerals:
A balanced plant-based diet offers a wide range of nutrients like iron, magnesium, potassium, and antioxidants. Still, it’s a good idea to keep an eye on Vitamin B12, Vitamin D, and Omega-3s, which may require supplementation depending on your diet.
How Much Protein Do You Actually Need?
A general guide is 0.8–1.2 grams of protein per kg of body weight, or more if you’re very active. The key is consistency: aim to include a protein source with every meal and snack.
A plant-based diet doesn’t mean sacrificing nutrition or satisfaction. With the right mix of whole foods and clean supplements, it’s easy to fuel your body, support your health goals, and feel your best. Whether you’re just curious or all-in, every step toward a more plant-powered plate counts.
