Vegetarian Protein Guide for Canada: Local Foods and Brands to Know

A general range is 1.0–1.6 g of protein per kilogram of body weight for active adults, with the lower end suitable for lighter activity and the higher end for strength training, weight loss, or older adults preserving muscle. For a 70 kg person, that’s roughly 70–110 g of protein per day. Individual needs vary based on age, goals, and health conditions.

No. Canada has excellent access to high-protein vegetarian foods: lentils and pulses (many grown domestically), tofu and tempeh, dairy, eggs, and plant-based meat alternatives. The main challenge is planning, not availability. Building meals around legumes, soy, and high-protein dairy makes hitting targets straightforward in most Canadian cities and towns.

Dry lentils and beans, canned beans on sale, store-brand firm tofu, eggs, and plain store-brand Greek yogurt are usually the most cost-effective sources. Buying larger tubs of yogurt, big bags of pulses, and discount or ethnic-market tofu can significantly lower the cost per gram of protein compared with meat alternatives and specialty snacks.

Yes. Eggs, dairy, soy products (tofu, tempeh, soy milk), and quinoa already contain all essential amino acids. Even if you rely heavily on beans and grains, eating a variety of plant proteins over the course of the day ensures you get all essential amino acids. It’s not necessary to combine them perfectly in each meal; overall daily variety is what matters.

They can be helpful tools, especially for athletes, people with higher protein needs, or those with limited time or appetite. However, most Canadians can meet their protein needs with whole foods and minimally processed items like tofu, dairy, eggs, legumes, and grains. Treat powders and bars as convenient extras, not your primary protein foundation.