As more Canadians embrace plant-based eating for health, sustainability, and ethical reasons, one question often arises: “Can I get enough protein on a plant-based diet?” The answer is a resounding yes. With the right ingredients and a little planning, plant-based meals can offer all the protein your body needs—plus fiber, vitamins, and minerals that promote overall well-being.
In this post, we’re sharing 10 high-protein plant-based meals that are tasty, nutrient-dense, and simple to prepare. Whether you’re vegan, vegetarian, or just plant-curious, these meals are great for your health and your plate.
👉 Want to start with the basics? Check out our guide to the Best 5 Healthy Eating Tips for Canadians to learn foundational habits for better nutrition.
1. Chickpea & Quinoa Buddha Bowl
Estimated Protein: 20–22g per serving
A classic plant-based power bowl featuring quinoa (a complete protein) and chickpeas, this meal is vibrant and nourishing.
Ingredients:
- Cooked quinoa
- Roasted chickpeas
- Steamed spinach or kale
- Avocado slices
- Hummus and lemon-tahini dressing
Why It Works:
Chickpeas and quinoa are high in protein and fiber. Plus, the healthy fats from tahini and avocado support long-lasting energy.
2. Tofu Stir-Fry with Brown Rice
Estimated Protein: 22g per serving
Tofu is a go-to protein source in the plant-based world—and for good reason. It’s versatile, affordable, and protein-packed.
Ingredients:
- Extra-firm tofu (pressed and cubed)
- Broccoli, bell peppers, carrots
- Soy sauce, garlic, ginger
- Brown rice
Why It Works:
Soy-based tofu offers complete protein, and combining it with brown rice and veggies makes a complete, balanced dinner.
3. Lentil & Sweet Potato Curry
Estimated Protein: 18–20g per serving
This comforting curry is perfect for meal prep and offers a blend of sweet, savory, and spicy flavors.
Ingredients:
- Red lentils
- Cubed sweet potatoes
- Coconut milk
- Curry spices (cumin, turmeric, coriander)
- Fresh spinach
Why It Works:
Lentils are a staple in plant-based diets, loaded with protein and iron. Sweet potatoes provide slow-digesting carbs and vitamin A.
4. Tempeh Tacos with Cabbage Slaw
Estimated Protein: 20–24g per serving
Tempeh is a fermented soy product that’s rich in protein and gut-friendly probiotics.
Ingredients:
- Crumbled tempeh
- Taco seasoning or chili-lime marinade
- Corn tortillas
- Cabbage slaw (with lime and olive oil)
- Avocado or vegan crema
Why It Works:
Tempeh has a firm texture and absorbs flavor beautifully. It’s also higher in protein than tofu.
5. Vegan Lentil Bolognese
Estimated Protein: 18–20g per serving
This rich and hearty sauce makes pasta night both comforting and nutritious.
Ingredients:
- Cooked green or brown lentils
- Crushed tomatoes
- Onion, garlic, basil, oregano
- Whole grain or chickpea pasta
Why It Works:
Using lentils in place of ground meat keeps this dish fiber-rich while still high in protein. For an extra protein boost, opt for legume-based pasta.
6. Chickpea Salad Sandwich
Estimated Protein: 17g per sandwich
Quick, easy, and ideal for lunchboxes or light dinners.
Ingredients:
- Mashed chickpeas
- Vegan mayo or tahini
- Diced celery, onion, pickles
- Dijon mustard
- Whole grain bread
Why It Works:
Chickpeas provide a solid protein base, and whole grain bread contributes even more. This sandwich is a great plant-based alternative to tuna or egg salad.
7. Black Bean & Quinoa Chili
Estimated Protein: 20g per serving
Perfect for batch cooking, this one-pot wonder is both filling and budget-friendly.
Ingredients:
- Black beans
- Cooked quinoa
- Tomatoes, corn, bell peppers
- Onion, garlic, cumin, chili powder
Why It Works:
Combining beans and quinoa creates a protein-rich meal that’s also packed with antioxidants and fiber.
8. Edamame & Soba Noodle Bowl
Estimated Protein: 22–24g per serving
This Asian-inspired bowl is refreshing and perfect for warm-weather meals.
Ingredients:
- Soba noodles (made from buckwheat)
- Shelled edamame
- Julienned carrots and cucumber
- Sesame oil, soy sauce, rice vinegar
Why It Works:
Edamame is one of the best plant-based protein sources, and soba noodles add additional protein, fiber, and texture.
9. Vegan Tofu Scramble
Estimated Protein: 20g per serving
A savory breakfast that mimics scrambled eggs, but with more fiber and zero cholesterol.
Ingredients:
- Crumbled tofu
- Nutritional yeast
- Turmeric and black salt (for eggy flavor)
- Mushrooms, peppers, and spinach
Why It Works:
Tofu and nutritional yeast both contribute protein, while black salt gives that sulfurous, egg-like taste.
👶 If you’re feeding younger plant-based eaters, explore the Canada Food Guide for Kids to ensure balanced nutrition at every age.
10. Peanut Butter Chia Overnight Oats
Estimated Protein: 18–20g per serving
This no-cook breakfast is a great way to start your day strong.
Ingredients:
- Rolled oats
- Chia seeds
- Peanut butter
- Almond milk
- Banana slices or berries
- Optional: scoop of plant-based protein powder
Why It Works:
Oats, chia, and nut butter deliver healthy fats and protein. Add protein powder to boost this meal post-workout.
Final Thoughts
Getting enough protein on a plant-based diet is not only achievable—it’s delicious. These 10 meals show that with the right combinations of legumes, grains, soy products, seeds, and veggies, you can fuel your day the healthy, plant-based way.
Eating more plant-based meals doesn’t mean sacrificing nutrition. In fact, you’re often adding more fiber, antioxidants, and heart-healthy nutrients into your life. And if you’re new to this lifestyle, our guide to the Best 5 Healthy Eating Tips for Canadians is a great place to start.
