Plant Based with Audrey

Plant Based with Audrey High-Protein Plant-Based Meals
100-Day Vegan Challenge 🇨🇦
For busy professionals in Canada

FR:
Cuisine végétale riche en protéines
Défi 100 jours 🌱 Montréal

If you don’t know what to buy, 100g protein will always feel hard.Montreal protein staples: tofu, lentils, tempeh, soy y...
03/18/2026

If you don’t know what to buy, 100g protein will always feel hard.

Montreal protein staples: tofu, lentils, tempeh, soy yogurt, h**p seeds, chickpeas. Available at IGA, Costco, Metro. You don’t need exotic ingredients. You need consistency. Save this grocery list.

The biggest plant-based mistake isn’t low protein. It’s carb-dominant plates.Many people think the issue is “not enough ...
03/16/2026

The biggest plant-based mistake isn’t low protein. It’s carb-dominant plates.

Many people think the issue is “not enough protein.” Often the issue is low-density, carb-dominant meals. Same plate size, different protein outcome. Comment if you want a Montreal grocery version.

If 100g feels impossible, this is what it actually looks like in one real day.A real 100g Montreal day: Breakfast 32g, L...
03/15/2026

If 100g feels impossible, this is what it actually looks like in one real day.

A real 100g Montreal day: Breakfast 32g, Lunch 38g, Dinner 27g, Snack 14g. No extreme meals. No 60g dinner. Just distribution. Save this as your weekly template.

Many people think they need protein powder. They don’t.Protein powder is optional, not the foundation. Tofu, lentils, te...
03/13/2026

Many people think they need protein powder. They don’t.

Protein powder is optional, not the foundation. Tofu, lentils, tempeh, soy yogurt, h**p seeds already make 100g realistic. Powder is a tool, not the system. Comment: do you rely on powder or whole foods more?

If your plate starts with pasta or rice, hitting 100g gets harder fast.Carb-first plates make protein secondary. Protein...
03/11/2026

If your plate starts with pasta or rice, hitting 100g gets harder fast.

Carb-first plates make protein secondary. Protein-anchor plates make 100g easier without eating huge volumes. Build the plate around tofu, lentils, tempeh, then add vegetables and a small carb portion. Save this plate rule.

If your energy crashes by 3PM, your breakfast might only have 10g protein.Most vegan breakfasts are too carb-heavy. Gran...
03/09/2026

If your energy crashes by 3PM, your breakfast might only have 10g protein.

Most vegan breakfasts are too carb-heavy. Granola, toast, oats — but very little protein. A 30g breakfast changes the rest of the day. Protein first. Carbs controlled. Save this if you want more stable energy.

If you’re trying to reach 100g of plant-based protein in Montreal,the hardest part isn’t cooking.It’s knowing what to bu...
03/07/2026

If you’re trying to reach 100g of plant-based protein in Montreal,
the hardest part isn’t cooking.

It’s knowing what to buy.

—

Day 11 — Montreal Protein Grocery List

Simple staples that make 100g easier:

• Tofu
• Lentils
• Tempeh
• Soy yogurt
• H**p seeds
• Chickpeas

All easy to find at:

IGA
Costco
Metro

You don’t need exotic ingredients.

You need consistency.

Build meals around protein first.

Save this for your next grocery trip.

System > random meals.

—

Quick check:

Where do you usually shop?

1 — IGA
2 — Costco
3 — Metro




DAY 10 — COST BREAKDOWN (Montreal Edition)Here’s a realistic daily structure using IGA / Costco groceries:200g tofu → ~$...
03/04/2026

DAY 10 — COST BREAKDOWN (Montreal Edition)

Here’s a realistic daily structure using IGA / Costco groceries:

200g tofu → ~$1.50
1 cup lentils → ~$0.70
Tempeh portion → ~$2.00
Soy yogurt + seeds → ~$2.50
Protein smoothie → ~$1.50

≈ $8–10 for ~100–110g protein.

Compare that to:

Chicken breast + eggs + snacks
Often $12–15 per day.

Protein isn’t expensive.

Poor planning is.

When structure is clear,
cost becomes predictable.

100g per day is not extreme.

It’s organized.

Montreal grocery friendly.

System > guesswork.

—



If 100g of protein per day feels complicated,you might be overthinking what it actually looks like.⸻📝 Day 9 — A Real 111...
03/01/2026

If 100g of protein per day feels complicated,
you might be overthinking what it actually looks like.

⸻

📝

Day 9 — A Real 111g Montreal Day

No extremes.
No fake meat overload.
No obsessive macro tracking.

Just structure.

Here’s what one day actually looked like:

Breakfast — 32g
Soy yogurt + vegan protein + chia + h**p

Lunch — 38g
200g tofu + 1 cup lentils + vegetables + small quinoa portion

Dinner — 27g
Tempeh + vegetables

Snack — 14g
Protein smoothie

→ Total: 111g

The point isn’t 111g.

The point is this:

• No meal under 25g
• No 60g protein dinner
• No carb-dominant plate

Even distribution makes 100g mechanical.

This isn’t a recipe.

It’s a system.

Montreal grocery friendly.
IGA / Costco / Metro accessible.

Save this as your weekly template.

System > recipes.





02/27/2026

Tempeh

You might be hitting your protein target.But still feeling low energy during the day.The issue is often not total grams....
02/27/2026

You might be hitting your protein target.
But still feeling low energy during the day.

The issue is often not total grams.
It’s distribution.

DAY 8 – PROTEIN DISTRIBUTION

Many plant-based eaters reach 90–100g/day.
But consume most of it at dinner.

Your body doesn’t work on compensation.
It works on rhythm.

✔ Simple distribution framework:

• Breakfast: 30–35g
• Lunch: 30–40g
• Dinner: 25–35g
• Snacks: 10–15g

Perfection isn’t required.
Consistency is.

10g in the morning
60g at night

Afternoon fatigue makes sense.

Hitting 100g is not the hard part.
Distribution is.

Save this for your weekly meal planning.







Day 7 — Protein Density.Most plant-based diets don’t fail because of total protein.They fail because of density.Protein ...
02/26/2026

Day 7 — Protein Density.

Most plant-based diets don’t fail because of total protein.

They fail because of density.

Protein density =
How much protein you get per volume of food.

Example:

200g tofu → ~26g protein
1 cup lentils → ~18g protein
1 bowl pasta → ~8–10g protein

Same plate size.
Very different outcomes.

If your meals are low-density,
you’ll need large portions to hit 100g.

That’s why carb-first plates make protein harder.

High-density foods make structure simple.

System thinking > portion guessing.

Montreal grocery friendly.




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